help! newbie!
fraverson
Posts: 18
Hi guys!
can you recommend a program for me. im trying to lose weight, so yah I enrolled sa nearest gym saamin so mejo hindi nakakatulong yung instructor or bantay haha kasi di sya nag ggym. so what I do.is.always wholebody with 3 exercise per body part. usually chest,shoulder,back lamg then sundot lang ng bicep and tricep. NO CHOICE ako kasi sobrang layo ng ibang GYM. thank you. I just need a program on what to do everytime na nasa gym ako. ???? ty
can you recommend a program for me. im trying to lose weight, so yah I enrolled sa nearest gym saamin so mejo hindi nakakatulong yung instructor or bantay haha kasi di sya nag ggym. so what I do.is.always wholebody with 3 exercise per body part. usually chest,shoulder,back lamg then sundot lang ng bicep and tricep. NO CHOICE ako kasi sobrang layo ng ibang GYM. thank you. I just need a program on what to do everytime na nasa gym ako. ???? ty
Comments
any input sir?. hehe ty
welcome to PBB kapatid!
Gawa ka personal journal para madali mag track ng workout at progress mo paps, post ka din recent pics para may basehan ang mga master dito ng inputs nila.
I'm following a program ngayon, i just want to share.
Gawin mo MWF
ex. Monday Wo A, Wednesday Wo B, Friday Wo A, and so on
Tuesdays and Thursdays are rest days (recovery/growth)
**Workout A **
4 sets 6-10 reps
Bench press
military press
Triceps pushdown
Abs (superset two exercises) 1 min rest
Calves
**Workout B **
Deadlift/Squat (alternate each WO)
Chin-ups/Pullups
BB rows
Dumbbell curl
Abs (superset two exercises) -
Calves
good luck
salamat boss. hehe. gawa ako journal bukas aftee ko mag workout hehe.
Hi Bro!
Magrecommend po ako ng lifting at eating program for you cut.
Eating program:
Leangains intermittent fasting
Ito na ata ang pinakaeffective na cutting method na ginamit ko. Basically you fast for 16 hours and only eat within the 8 remaining hours every day. Then to accelerate the fat loss, lift while in a "fasted" state. Ok din lang naman kung fed state ang lift mo hindi siya big deal. Mas mabilis lang talaga pag fasted.
Example
first meal of the day: 12 nn
last meal of the day: 8pm
Kakain ka lang between 12nn-8pm. Anything before and after is tubig lang talaga. Mga first few days mahirap, pero pag nagadjust na katawan mo napakadali na niya.
Types of foods:
Carb cycling style. Eat carbs only during workout days and only AFTER workout. Konting carbs lang before workout and on non workout days. Mostly protein ang diet mo.
I highly recommend calorie tracking with myfitnesspal para accurate ang diet mo. Ito sample calories at macros based sa isang 180 lb na guy. Meron kasi ako excel file na kinacalculate na ang tamang calories.
Calories and Macros on Training days
2455 calories
245 carbs
41 fat
276 protein
Calories and Macros on rest days
1580 calories
28 carbs
217 protein
67 fat
You dont have to follow this to the letter, general guideline lang. You can get a copy of the excel file on how to calculate the macros and PDF guide here:
https://www.reddit.com/r/leangains/comments/1jlsfx/tldr_guide_of_31minutes_ama_pdf/
Lifting Program:
Starting strength/ GSLP/ Stronglifts
Itong tatlong to mga general strength based workouts. Since nagsisimula ka palang, highly recommended ko itong tatlong to in terms of efficiency. For cutting, highly recommended ang 3 lifting days and 4 rest days The reason is 3 lifting days meaning 3 times ka lang kakain sa isang linggo ng high calorie(note the calorie example sa taas.) On your rest days, you will eat the low calorie version. Dun ka papayat kasi mas maraming beses ka kakain ng konti kesa marami. Rest day does not mean not doing any exercise ha. It only means you wont lift heavy weights. You can do pushups, some jogging etc on rest days.
Starting strength will teach you the basics. You dont have to follow its 3 day program pero I highly suggest you watch on how to do each lift with starting strength videos sa youtube.
Stronglifts is similar sa starting strength pero 5x5 instead of 3x5. Meron din videos on how to do the lifts properly
GSLP does not have videos on how do the lifts kaya learn them from the first two. Pero favorite ko to kasi hindi siya super strict tulad ng first two. You can add "plugins" based on what you want to improve further. Example you want better biceps, so do the primary compound lifts and then add a "bicep plugin exercise" etc. It also endorses exercises on rest days na pwede mo gawin. May mga challenges pa. Download mo yung 2nd edition PDF ng GSLP.
Example ng program ko dati:
Monday
GSLP w/ arm plugins
Tue
BJJ
Wed
GSLP w/ back plugins
Thur
BJJ
Fri
GSLP w/ leg plugins
Sat
BJJ
Sunday
rest talaga
Yan program ko dati bago ako nagfocus more on BJJ dahil may upcoming competition. I never felt a burnout kasi ginawa ko lahat yan 1-2 hrs a day lang. Infact, maeexcite ka pa magbuhat kasi yun yung lamon days mo.
Tracking:
Track your progress properly. Weigh yourself every morning AFTER banyo. Pictures once every month para makita mo monthly progress. Do measurements as well and track your BODY FAT% loss. Here is a site that can teach you how to track properly:
https://rippedbody.com/diet-guides-main-page/
Since cut ka, you need to know the difference between weight loss nad fat loss
Weight loss = nabawasan ka ng timbang
Fat loss = kung ilan yung actual na FAT dun sa nabawas mong timbang
Sample:
you loss 10 lbs in 1 month
If you follow proper diet at exercise, you will probably experience something like:
8 lbs fat loss
2 lbs muscle loss
Yan yung ideal. Alot of fat lost and minimal muscle loss. Kapag ganito ang nangyari:
5 lbs fat loss
5 lbs muscle loss
Ibig sbhn may mali kang ginagawa. Maaaring not enough protein. Muscle loss is very hard to avoid during a cut so you have to minimize it as best as you can. Here is a good example. Sorry sa picture ko ha, example lang haha:
152.9 lbs ako sa left nung 2015 when I was a pure cardio bunny and very low calorie diet everyday, did not care sa mga protein protein. Sa right is 151.43 lbs ako, proper diet na. Look at the difference. 1.5 lbs lang ang pinagkaiba ng weight pero clearly sa left sobrang skinny fat ako at natunaw mga muscles ko kakajogging. Sa right kita na mas maraming muscle at mejo konti ang fat. Sa left, i lost alot of fat and muscle. Sa right, i lost alot of fat and minimal muscle.
Track your progress efficiently para you know you are losing fat ^_^
Eto rin program ko tingin ka sa journal ko paps
salamat lang, wala nang boss hahaha ginaya ko lang si paps @TryandTry101
Sige paps abangan naming journal mo
grabe boss effort ka pa talaga sa haba salamat uli ng marami. pag aralan ko mabuti.
no prob ^_^
bro ano ung food mo sa training days mo and rest days mo? wala kasi ako pang measure ng grams haha esp. pag luto bahay. para magkaroon lang ako idea. ty
actually kung anu available. hindi ako super control sa what I eat. usually lang kung anu meron tapos from there just choose healthy as possible. for example adobo, wag nalang kainin yung taba. Pag nasa labas, wag fast food.
ty paranf ang hirap kasi pag 1k+ cal per day haha. prang di ko maisip kung ano kakainin ko pag gnon whole day
Kaya yun bro. actually yung 1300 cals is enough na talaga sa tao. Nasanay lang tayo ng eating more than we need to.
Not my cup of coffee, but IMHO that's not apparent since you're comparing a relaxed pose and a flexed pose, giving more emphasis on the muscles to stand out on the latter. No one cannot exactly tell difference (given the minimal weight difference of the two photos) other than the person himself, until the comparisons are both apples (both in the same pose). Res ipsa loquitur.
Gone the tomorrows. Do it now.
Welcome to the community!
noted! ulitin ko mamaya
220lbs
9/23/17
216lbs
di maka upload pic haha