Any tips master
kengzky1
Posts: 86
25 yrs old 5'8 from 240lbs now 180lbs,goal ko lumabas ang six pack abs ko at may cuts kahit pano sa arms ko,breast ko 41inch waist 36 biceps 14inch,pero sawing palad parang wala parin cuts,hanggat maari sana yaw ko gumamit ng mga whey protein,anytips mga master,
Comments
San na yung journal mo????
5'8
from 240lbs now 180lbs
chest-41 inch
biceps -14inch
waist -36 inch
ito ang workout ko sa bahay
Monday - Legs
Tuesday - abs 30mins.15mins rest then upper body 24mins
Wednesday - Legs
Thursday - abs 30mins.15mins rest then upper body 24mins
Friday - rest
Saturday - rest
Sunday - rest
My equipments chin up bar with assist rubber,dip station with assist rubber,push up bar,ab roller,ab dolly,medicine ball,sa legs ko yung malaking medicine balls tapos lunges, halos lahat puro bodyweight gamit ko yaw ko sana magrely sa weights at whey protein e
Nagstart ako ng march naging 169lbs ako pero flat ang muscle ko yung diet ko nun vegies and chicken breast part,pero wala paring six pack abs flat arms,kaya tingin ko may mali,kaya bumalik ako sa 1cup rice + chicken breast part tapos skim milk ngayon palang start. meron naman improvement kahit pano pero gusto ko parin sana lumabas ng mabilis yung six pack abs ko.
Help mga master about sa diet food na affordable para sa six pack and bigger arms. and mga bawal.
Nde po ako master ha. pro i will share my what i know sa muscle building
Ok first things first, its good that you have come this far when it comes to losing weight w/ the home equipment you have. Though let me ask a few questions first: Bakit naman po ayaw mo mag rely sa weights pag dating sa workout? Since you want to grow more muscles, the only way i can think of stimulating your muscles is through weight resistance training, not only it will require you to carry weights, it will also require short but "high intensity", and "progressive" type of workouts to start muscle growth in you body. So my suggestion is don't shy away w/ the weights, nothing wrong w/ you current equips, its just you wont be able to maximize your gains w/ those equipments alone.
Now sa workout routine mo, you seriously need to add muscle-building exercises and it should comprise mostly of compound exercises (ex. bench presses, Squats, etc...) to maximize muscle stimulation and some Isolation exrcises. Second point, kung tama ang pagkakaintidi ko sa routine mo, seems like you focus working more on your abs. Spot-reduction po ang ginagawa nyo sir and i think you should remove the thinking that "if I workout my abs more often i will lose my ab-fats more" coz that's totally a myth sir. Every muscle group should be directly trained once-a-week. Also wag mo po araw-arawin kasi po mao-overtrain ang katawan mo nun.
Ok sa food, ok na yun naipresent mo, pro ang tanung gaano kadami ang nakakain mo nito every single day? normally ang advisable is 5-7 (medium to small meals depende sa target physique mo and calorie requirements) per day of high protein, low sodium, low saturated-fat meals.
Try to download and read this e-book everything i said will be covered here: http://pinoybodybuilding.com/forum/Thread-The-Truth-About-Building-Muscle-by-Sean-Nalewanyj
Shoot questions lang pag may di malinaw ayt?
try mo yang binigay na link ni sir DS, dyan ako nag based nung comeback ko after a year eh..
kadalasan sa aking pag wo workout ay basi po sa aking nalalaman by reading articles... at saka sa mga advices ng mga masters dito.... B.T.W. by reading on it you can have more ideas to perform well and have hint to organize some progs... in my idea din po, lossing weight is much double hard working than gaining muscles...
Above mentioned po by DS... that was exactly - absolutely -indeed correct!!!
Cardio - you may want to include this to your routine since it's pretty obvious that you want to see your abs.