Brah,is there any exercise that i can substitute for pullups? . because i can only do 3-5 pullups
Since you CAN do 3 - 5 pullups, keep doing pullups. You WILL get stronger on them. You will have much more energy for the gym and much more strength reserves for the sets since you will be cutting back dramatically in volume. So step your intensity up a few levels and you will be doing sets of 6 - 8 pullups before long. But for now, do as many sets needed to get 20 reps total, even if it takes you 5-6 sets to get 20. Remember, BUST ASS! No pacing - give every set all you got.
Also I forgot to mention, you should take several days off from the gym before you start that new routine. This will give your body some rest to recuperate and start fresh. You should stop now - don't workout any more this week. Start on Monday.
Okay Brah . Thankyou so much again for your very helpful and motivating advice
:sport:
pwede mo na pagsabayin yung meal 2 and 3 tapos combine mo nayung 6pm snack with meal 5.
1hr-3hrs ang interval ng kain mo. Ayoko na elaborate yung broscience about meal frequency kasi kanya kanya ng trip yan. Pero kung ganyan naman kakonti yung serving per meal like half rice/half ulam lang, ang hirap nyan kung intentional mo ginagawa for the sake of completing 6-7 meals a day.
pwede mo na pagsabayin yung meal 2 and 3 tapos combine mo nayung 6pm snack with meal 5.
1hr-3hrs ang interval ng kain mo. Ayoko na elaborate yung broscience about meal frequency kasi kanya kanya ng trip yan. Pero kung ganyan naman kakonti yung serving per meal like half rice/half ulam lang, ang hirap nyan kung intentional mo ginagawa for the sake of completing 6-7 meals a day.
Hindi naman po ako nahihirapan Bro
Mabilis lang po kasi talaga ako magutom kaya hinahati hati ko nalang po mga meals ko . lalo na po sa school palagi ako gutom :biggrin: kaya nag babaon po ako para sa recess and lunch time hahaha
pwede mo na pagsabayin yung meal 2 and 3 tapos combine mo nayung 6pm snack with meal 5.
1hr-3hrs ang interval ng kain mo. Ayoko na elaborate yung broscience about meal frequency kasi kanya kanya ng trip yan. Pero kung ganyan naman kakonti yung serving per meal like half rice/half ulam lang, ang hirap nyan kung intentional mo ginagawa for the sake of completing 6-7 meals a day.
Hindi naman po ako nahihirapan Bro Mabilis lang po kasi talaga ako magutom kaya hinahati hati ko nalang po mga meals ko . lalo na po sa school palagi ako gutom :biggrin: kaya nag babaon po ako para sa recess and lunch time hahaha
subukan mo kaya kumain ng mas madami sa isang meal baka hindi ka kagad magutom. half rice, half ulam isang platito lang yan e. kung ayaw mo magutom gawin mong 1-1.5 cup ng rice kahit half ulam lang budget mo.
pwede mo na pagsabayin yung meal 2 and 3 tapos combine mo nayung 6pm snack with meal 5.
1hr-3hrs ang interval ng kain mo. Ayoko na elaborate yung broscience about meal frequency kasi kanya kanya ng trip yan. Pero kung ganyan naman kakonti yung serving per meal like half rice/half ulam lang, ang hirap nyan kung intentional mo ginagawa for the sake of completing 6-7 meals a day.
Hindi naman po ako nahihirapan Bro Mabilis lang po kasi talaga ako magutom kaya hinahati hati ko nalang po mga meals ko . lalo na po sa school palagi ako gutom :biggrin: kaya nag babaon po ako para sa recess and lunch time hahaha
subukan mo kaya kumain ng mas madami sa isang meal baka hindi ka kagad magutom. half rice, half ulam isang platito lang yan e. kung ayaw mo magutom gawin mong 1-1.5 cup ng rice kahit half ulam lang budget mo.
sige po Bro try ko po gawin yan thankyou po :sport:
Badtrip . natapon pa yung Australia Harvest Oats ko . pinilit ko kasi buksan gamit kamay ko . di ko kasi mahanap yung gunting . :duh: . wala pa naman ako budget ngayooon :banghead: . sa Wednesday pa sweldo ni mommy :lol ubos na mga eggs at mga canned tuna ko tsaka gatas at oatmeal :arghh: . bibili pa lang ako ng eggs bukas . siguro 2 tray lang muna (24peices) good for 4 days . tapos wala nako money xD . hahaha
:sport:
madami po ako kumain . 3,200 calories pag training day.
pag non-training day po 2,800 calorieskaka galing lang sa gym
(warm-up)Stretching and ab workout
Back and Biceps
Seated cable row-120lbs=20x5
Lat pulldown(wide grip)-60lbs=15x5
Behind the neck pulldown-60lbs=15x5
One arm dumbbell row-30lbs=10x5
DeadLift-90lbs=8x5
Double arm dumbbell curl-15lbs/arm=15x3 . 10lbs/arm 15x3
Barbell curl with ez bar(wide grip)-20lbs=100reps
nakailang ulit rin ako nang tingin sa meal plan mo bro, di ko rin ma sabing 3.2k sya, heheh! Tried comparin your meal plan dun sa mga kinakain nang mga 3k'ers dito, parang kulang nga, ( or maybe since 5 times a day ka kumakain with matching 3 snack pa kaya parang konti ). pano mo pala nacompute yung calories mo?
nakailang ulit rin ako nang tingin sa meal plan mo bro, di ko rin ma sabing 3.2k sya, heheh! Tried comparin your meal plan dun sa mga kinakain nang mga 3k'ers dito, parang kulang nga, ( or maybe since 5 times a day ka kumakain with matching 3 snack pa kaya parang konti ). pano mo pala nacompute yung calories mo?
Pareparehas lang po kasi kadalasan kinakain ko Brah . tinitingnan ko po palagi yung Nutrition Facts ng mga foods na binibili ko kaya nalalaman ko po . minsan naman po,sa myfitnesspal
madami po ako kumain . 3,200 calories pag training day.
pag non-training day po 2,800 calorieskaka galing lang sa gym
(warm-up)Stretching and ab workout
Back and Biceps
Seated cable row-120lbs=20x5
Lat pulldown(wide grip)-60lbs=15x5
Behind the neck pulldown-60lbs=15x5
One arm dumbbell row-30lbs=10x5
DeadLift-90lbs=8x5
Double arm dumbbell curl-15lbs/arm=15x3 . 10lbs/arm 15x3
Barbell curl with ez bar(wide grip)-20lbs=100reps
isa pa pala, student ka pa ba? sorry ha, di ka ba nahihirapan sa 6 times a day na meal + 3 times snack? props to you kung tatagal ka sa ganitong set up. Kase I honestly don't think na kakayanin ko sya, normally 4 times a day lang ako nakain, kasama na snack dun. Pero whatever works for you naman, as long as you can hit your macros for the day, then go,
isa pa pala, student ka pa ba? sorry ha, di ka ba nahihirapan sa 6 times a day na meal + 3 times snack? props to you kung tatagal ka sa ganitong set up. Kase I honestly don't think na kakayanin ko sya, normally 4 times a day lang ako nakain, kasama na snack dun. Pero whatever works for you naman, as long as you can hit your macros for the day, then go,
Hindi naman po ako nahihirapan yung meal#2 and meal#3 ko po kasi recess and lunch ko po yon yung meal #1Breakfast ko po bago pumasok . tapos kailangan ko po kasi sabay-sabay kami kumakain pag uwi ko ng school (2:30) (meal#4) kaya kailangan kumain ako kunghindi iisipin nanaman nila nag da-diet ako :lol tapos yung Meal#5 ko po yun yung post workout meal ko . and yung meal#6 dinner ko po . then kapag nagutom pa po ako, mag me-meal#7 or snack pa po ako then Pre-bed shake
Badtrip . natapon pa yung Australia Harvest Oats ko . pinilit ko kasi buksan gamit kamay ko . di ko kasi mahanap yung gunting . :duh: . wala pa naman ako budget ngayooon :banghead: . sa Wednesday pa sweldo ni mommy :lol ubos na mga eggs at mga canned tuna ko tsaka gatas at oatmeal :arghh: . bibili pa lang ako ng eggs bukas . siguro 2 tray lang muna (24peices) good for 4 days . tapos wala nako money xD . hahaha
:sport:
I highly doubt meal 5 is 850 calories.
Increase your meat, mababa protein mo imo.
Mga Brah help naman...
pano po ba maiwasan na ma-burn yung muscle pag nag cacardio ng sobra?
parang gusto ko kasi sanang bumalik sa pag ta-taekwondo ehh,eh puro cardio yun . ayaw ko naman mawala yung pinag ipunan kong muscle
extra carbs lang pag msyado ka active kasi yun ang kelangan mo hindi lang for energy kundi to minimize muscle breakdown. hindi maiiwasan magsacrifice ng muscle especially sa mahabang training pero atleast maminimize man lang.
extra carbs lang pag msyado ka active kasi yun ang kelangan mo hindi lang for energy kundi to minimize muscle breakdown. hindi maiiwasan magsacrifice ng muscle especially sa mahabang training pero atleast maminimize man lang.
Okay Brah . gagawin ko na 4000+ kcal ko sa Taekwondo training days . thankyou Brah . bale ganto schedule ko......
Workout A
Bench press - 10, 8, 6
Incline press - 10, 8, 8
Military press - 10, 8, 6
Dips - 10, 10, 8
Skullcrushers - 10, 8, 8
Workout B
Squats - 10, 8, 6
Pullups - 10, 10, 8
Deadlift - 10, 8, 6
Barbell row - 10, 8, 8
Barbell curls - 10, 8, 8
Monday-taekwondo training
tuesday-workout A
wednesday-taekwondo training
thursday-workout B
friday-taekwondo training
saturday-(aabsent ng taekwondo class) workout A
Sunday-RESTDAY :sport:
extra carbs lang pag msyado ka active kasi yun ang kelangan mo hindi lang for energy kundi to minimize muscle breakdown. hindi maiiwasan magsacrifice ng muscle especially sa mahabang training pero atleast maminimize man lang.
Okay Brah . gagawin ko na 4000+ kcal ko sa Taekwondo training days . thankyou Brah . bale ganto schedule ko......
Workout A
Bench press - 10, 8, 6
Incline press - 10, 8, 8
Military press - 10, 8, 6
Dips - 10, 10, 8
Skullcrushers - 10, 8, 8
Workout B
Squats - 10, 8, 6
Pullups - 10, 10, 8
Deadlift - 10, 8, 6
Barbell row - 10, 8, 8
Barbell curls - 10, 8, 8
Monday-taekwondo training
tuesday-workout A
wednesday-taekwondo training
thursday-workout B
friday-taekwondo training
saturday-(aabsent ng taekwondo class) workout A
Sunday-RESTDAY/Cheat Day :lol :sport:
Comments
:sport:
BTW brah,how about my diet? Should i also change my diet?
And how long should i stick to this program
Meal#2(9:00)=1/2 cup Rice,2 hardboiled eggs =240kcal=
Meal#3(11:30)=1/2 Cup rice,2hardboiled eggs,2tbsp. ketchup =270kcal=
Meal#4(2:30)=1 cup rice,1 1/2 bowl Ginisang Togue, med. slice of pork,1 hardboiled egg =970kcal=
Meal#5(6:00)=1/2cup rice,1/2 bowl Ginisang Togue,1hardboiledegg =330kcal=
Meal#6(8:40)=1/2 bowl Ginisang Togue,1 hardboiled egg =250kcal=
Meal#7(9:30)= 1/2 bowl Ginisang Togue =150kcal=
(Pre-bed shake)= 3tbsp. Pm7,water =130kcal=
2880 CALORIES
Rest Day
Meal#1(5:30)= (Oatmeal) 50g.Oats,2sachet milo,5tbsp. anlene milk =510kcal=
Meal#2(9:00)=1/2 cup rice,2hardboiled eggs =240kcal=
Meal#3(11:15)=1/2cup rice,100g.sanmarino canned tuna,1/2egg =300kcal=
Meal#4(2:30)=1cup rice,1cup pork giniling(w/green peas,carrots,potatoes) =600kcal=
Snack(6:00)=1scoop amplified whey =130kcal=
Meal#5(6:30)=1/2cup rice,1/2cup pork giniling =350kcal=
Meal#6(8:30)=1cup porkginiling,85g. sanmarino canned tuna =520kcal=
Snack(9:30)= 2hardboiled eggs =140kcal=
(pre-bed shake)=3tbsp. Pm7 =130kcal=
2920 CALORIES:)
for convenience...
pwede mo na pagsabayin yung meal 2 and 3 tapos combine mo nayung 6pm snack with meal 5.
1hr-3hrs ang interval ng kain mo. Ayoko na elaborate yung broscience about meal frequency kasi kanya kanya ng trip yan. Pero kung ganyan naman kakonti yung serving per meal like half rice/half ulam lang, ang hirap nyan kung intentional mo ginagawa for the sake of completing 6-7 meals a day.
Hindi naman po ako nahihirapan Bro
Mabilis lang po kasi talaga ako magutom kaya hinahati hati ko nalang po mga meals ko
subukan mo kaya kumain ng mas madami sa isang meal baka hindi ka kagad magutom. half rice, half ulam isang platito lang yan e. kung ayaw mo magutom gawin mong 1-1.5 cup ng rice kahit half ulam lang budget mo.
1st month in Bulking phase
RestDay
(Cardio)=Basketball
Meal#1(5:30)=50g.Oats,2sachet milo,4tbsp.Birchtree milk =540kcal=
Meal#2(9:00)=1/2 cup rice,1hardboiled egg,1fried egg,2tbsp.ketchup=270kcal=
Meal#3(11:20)=1cup rice,3hardboiled eggs,2tbsp.ketchup =455kcal=
Meal#4(2:30)=2cups beryani rice,1chicken breast,1fried chicken =690kcal=
(4:20)=1scoop Amplified Whey =130kcal=
Meal#5(5:40)=2cups rice,2hardboiled eggs,1 canned mackerel tuna =850kcal=
Meal#6(8:45)=33g.Oats,1sachet milo,3tbsp. bearbrand milk =350kcal=
(pre-bed shake)=3tbsp. Pm7,water =130kcal=
3415 CALORIES
Badtrip . natapon pa yung Australia Harvest Oats ko . pinilit ko kasi buksan gamit kamay ko . di ko kasi mahanap yung gunting . :duh: . wala pa naman ako budget ngayooon :banghead: . sa Wednesday pa sweldo ni mommy :lol ubos na mga eggs at mga canned tuna ko tsaka gatas at oatmeal :arghh: . bibili pa lang ako ng eggs bukas . siguro 2 tray lang muna (24peices) good for 4 days . tapos wala nako money xD . hahaha
:sport:
Wla pa nga yatang 2k cals tong meal mo.
Malayong malayo sa 3.2k na sinasabi mo.
Dagdagan mo karne at kanin mo.
Pareparehas lang po kasi kadalasan kinakain ko Brah
gamit ko my fitness pal, kase di ko naman machecheck yung macros nang mga walang label diba? ( 250g chicken breast, 4 pc itlog, etc. )
okay po Brah
Ubos na po yung Nitro-tech :lol hahahaha :lol
Hindi naman po ako nahihirapan
GoodNight na po Brah
6 cups rice
6 whole eggs
500g lean meat (Chicken,beef,lean pork,fish) your choice
Peanut butter
500ml-1L milk
Oats, wheat bread etc kung ano pa madagdag mo
Seriously, if you want to get BIG you must REALLY EAT BIG.
Yung meal na pinost parang meal ng babaeng naka diet.
No wonder you're 125lbs at 5'7.
I highly doubt meal 5 is 850 calories.
Increase your meat, mababa protein mo imo.
Ako nasusuka sa dami ng kinakain ko minsan di ko na alam paano lulunukin... buti ka pa kaya m,o ng hangang 7 meals
pano po ba maiwasan na ma-burn yung muscle pag nag cacardio ng sobra?
parang gusto ko kasi sanang bumalik sa pag ta-taekwondo ehh,eh puro cardio yun . ayaw ko naman mawala yung pinag ipunan kong muscle
Okay Brah
Workout A
Bench press - 10, 8, 6
Incline press - 10, 8, 8
Military press - 10, 8, 6
Dips - 10, 10, 8
Skullcrushers - 10, 8, 8
Workout B
Squats - 10, 8, 6
Pullups - 10, 10, 8
Deadlift - 10, 8, 6
Barbell row - 10, 8, 8
Barbell curls - 10, 8, 8
Monday-taekwondo training
tuesday-workout A
wednesday-taekwondo training
thursday-workout B
friday-taekwondo training
saturday-(aabsent ng taekwondo class) workout A
Sunday-RESTDAY