A Newbie's Jounal
xMorpLingx
Posts: 5
Hello po mga masters... baguhan lang po ako sa pag b-body building. Ngayon lang ako naging motivated to have a better life style and to have a self improvement and a sense of accomplishment.
Any suggestions with program that can fit my current physic? gusto ko sana mag karoon ng abs at rip muscle
Comments
Kung nag sisimula pa lang, puedeng maging complicated yung mga bagay2 kung papasukan na agad ng macros. Just focus on the basic (proteins, carbs and fats - no numbers MUNA) just make sure na may decent protein, carbs and fat yung food plan mo per day.
No or minimal carbs? = stop it bro. That's suicide.
Based on your food plan, insufficient yung protein. Try to eat more meat like chicken breast, fish and lean beef. You can add eggs sa protein source.
About your goal ... para sakin, kahit anong program ay pwedeng mag work. Depende yan kung papano ka mag train and pano mo iexecute yung mga exercises. If you're looking for a good starting program ..maraming maganda ..try to read some articles about 5x5 etc..
Good luck bro. Stay motivated.
Remember this : Eat > Lift > Rest then repeat.
typo ka ata bro,
minimal carbs > Yes, pero wag yung to the point na deprive na yung sarili mo ha. I would advice to take 5 - 6 small meals per day, para di magkaroon nang hunger strike. wala ring masama sa pagkain nang kanin. good job on eating veggies. Pero ang pinaka importante sa lahat. STAY CONSISTENT AND MOTIVATED.
anways,
welcome!
dapat regular workout mo and kain ng tama....samahan mo ng karne ung meal mo sir, for your protein.
pede ka pa din nga mag rice pero mejo bawasan mo muna ngayon.kahit 1 cup muna.saka ka na mag unli rice ulit pag mejo nagbuild ka na ng muscles hehe
Kung nagsisimula ka pa Lang, based on your pics. It's better to focus on priming your body first, to improve your mobility, endurance, strength etc.. Preparation na rin siya for more complicated lifts
I've done some reading dito sa pbb about sa mga programs. Pinili ko yung 3x3 kasi mas mukhang kakayanin ko yun in my current level.
So far for todays work out, 20min sa treadmill tapos ung 3x3... Mga ilang weeks kaya ang aantayin ko para may makita akong results?
Yes, more cardio ..can maybe give you your dream abs pero abs lang ba ang gusto mo?
Sabi mo...
"To have abs and to have nice rip body"
For you to have a ripped body, first, you need to have a strong foundation. Without foundation or enough muscle then you do a lots of cardio, you'll become skinny (maybe with abs). Again focus on the basics. Train hard, focus on lifting, eating and rest.
For how long? Bro...this is a lifetime sport. Hope you get my point. Be patient. Pero kung nagmamadali ka talaga, text mo lang ako. LOL
Maraming may abs ng walang cardio.
BTW, sa Gold's Marikina ka daw bro ... may mga tropa ako dun. Sabay ka sa kanila, marami ka matututunan. I-pupush ka nila sa limit mo. Walang BS training.
Good luck again.
Sa ngayon, since bago pa lang ( I assume ) si TS sa larangan nag bb, I would suggest doing LIIS for fear na baka mag collapse sya pag nag HIIT ( this happened to me, namutla ako't nagsuka), siguro pag kaya na nang katawan / cardio vascular system niya, then dun na sya mag HIIT for more gainzz.
Yes. I agree naman na cardio can help us sa pag burn ng fats. Pero I don't think na need ni TS ng MORE cardio. HIndi naman siya mataba or over weight. What I'm saying here is mag focus muna sa buhat.
Can (more) cardio give us a ripped body at the beginning stage? May answer is absolutely NO.
we are in the same boat on this ^
actually Inassume ko lang din based dun sa 1,160 lbs na nakasulat sa weight info niya kung bakit he need cardio ( I already called out his attention on this, but since di niya in edit, inassume ko na tama na 1,160 lbs ang weight niya kahit na parang di naman sa pic). If 160 at 5'1 sya I also don't think na kailangan niya nang more cardio nga. recomp lang kailangan niya, ok na sya.
Ganda pa naman ng gamit sa Gold's Marikina ..bago pa... sayang yun haha ..gamitin ng gamitin
dont make thing complicated sabi ng mga masters
Yes sir sa Golds marikina ako... Nakakahiya ngang sumabay sa mga tao dun kasi puro mga malalaki na yung katwan nila. Pero kung papayag sila na sumabay ako, syempre gsuto ko yun para may matutunan ako.160lbs po ung timbang ko, hindi ko ma edit kaya pinabayaan ko na lang
Did some lifting today... ask ko lang po with regards to this... Dapat bang mag max weight with low reps or dapat mag steady increase ng weigh with high reps? Nasaba ko kasi at base sa mga youtube videos... Mas ok daw ung mabigat na weight tapos paabutin mo sa muscle failure para mabilis lumaki yung muscle pag nag recover
bodybuilding vs. powerlifting
Strength vs Hypertrophy
nasa sayo yan bro kung san ka hiyang / goal. diff. folks, diff. strokes,
pero gaya nga nang sabi ni boss vinch, it's not about what routine/ program your'e doing. It's about how you kill it.
sang yt mo to nakita?:huh
di ko alam ha, pero parang yolo mode ka dito ah?
You can edit the sidebar by clicking 'Full Edit' under 'Edit' button of the very first post of the journal...
OK after almost 2weeks of lifting...
My Program: Every other day
Treadmill 15mins-20mins (depende pag may time)
Squats 10x4 - 20 lbs
Bench Press 10x4 -20 lbs
Bent Over Rows 10x4 - 40 lbs
Overhead Barbell Presses 10x4 - 50 lbs
Dead lifts 10x4 - 60 lbs
Barbell Curls 10x4 - 40 lbs
Seated Calf Raises 15x3 - 110 lbs
Misan I do add shoulder work out pag hindi pa gaano pagod at may time pa
Shoulder Work out:
Close grip shrugs 10x3 - 20 lbs
Front Raise 10x3 - 15 lbs
Side Raise 10x3 - 15 lbs
Standing Shoulder Press - 10x3 - 20 lbs
Meron po bang dapat baguhin sa routine ko? Any suggestions or comments?
Good you're doing the compound exercises.
Ginagawa mo ba progressive overload?
Kasi andami mong exercise sa isang araw, sinabay-sabay mo lahat.
(Parang ako dati, hehe)
Hirap yata ma-sustain yan kapag increasing weights?