about the whey protein intake , there was a debate about it before if it is by weight or lean body weight, till now i haven't decided which one to follow since mejo malaki laki din yung difference and considering yung student life, biggest block ko talaga itong diet.
@ all
IMHO warm up is important especially if you'll lift heavy weights. It's for blood stimulation and flexibility. How do i warmp ? Simple i use a light weight for my first set . Mapapansin mo naman minsan if you go heavy kagad parang nag c-crack mga buto then hindi ka rin flexible .
I forgot kung sinong pro bodybuilder nag sabi nung, yung mga joints ligaments they don't get strong as much as your muscles, kaya it's important to warm up.
as of the protien intake, for me, i use my over all body weight and that includes fat and water of course. hmm... could you really distinguish how heavy your fat and water content in your body? that would be interesting.
I think may nabasa ako sa bodybuilding forum na may mga taong hindi naniniwala sa mga ganyang bodytype..kasi Genetics talaga...kumbaga may Endo pero small bone..parang ganun..
tapos may mga bodybuilders daw na pag offseason eh endo body type..pero pag nag diet parang meso..
Yea based on experience din na try ko mag 210 LBS kagad for 5 reps in a bench press, parang tight mga buto at muntik ko pa di ma complete hirap na hirap na.
Then the ff. week warmup muna with 100Lbs for 10 Reps then 180lbs for 5 then yung working set ko na 200lbs naka 7 reps pa.
Yup, the 3 somatypes are just there para may idea tayo where do we fall/classify our body.
But it really falls into genetics, cause like red said there are those who are endo na may frail bone structure(it contradicts the theory of an endo having big and strong bones, right!)
Some naman is what we call a hybrid: like ectomesomorph, endomesomorph or ectoendomorph(WTF...:D)
ey guys,nice to read this thread.bago lang ako dito. also beginner din sa BB. and i think i'm on the right site to ask help from you experts. actually,nag start ako ng work out last summer using 5x5.pero medyo mahina ang development ko. actually iwas lossing weight. until last november nakita ko yong website ni scooby na may home work out plan generator sya. sa ngayon hndi na ko nag ggym, sa bahay nlang usually body weight training at konting DB.
guys i need your help. i wanna go back to d gym but i dunno whats the best prgram na gamitin ko.
What's your bodytype? Goal/s? Medyo limited kasi ang info...
Anyway, based on your height/weight ratio, for a 5'2 at 117 lbs. guy hindi ka naman payat,
If your goal is to add muscle mass pa din focus on three things.
Weight training-coz bodyweight training doesn't give you size, it gives you muscular endurance. Go to the gym and focus on compound movements and supersets, Create a chart to track your progress, add weight every week or two. Train close to failure.
For your gym time 2 hours would be the maximum, 1 hour is ideal. Anymore beyond that becomes muscle wasting kasi.
Diet/Nutrition-It's not that thing female celebs do ha when they wanna lose weight..:D
Anyway Calorie intake daily 20-24x of your bodyweight
Protein-1/1.5 gram per pound of your bodyweight
Carb loading is also essential,focus on complex carb(search mo na lang or go to nutrition section of this forum)
and Fats, healthy fats like flaxseed/fish oil etc.
Rest/Recovery- The underrated one, but very important! This is where the building process takes place.
HTH. anyway like I said medyo limited kasi info, feed us more info pa...
ey guys,nice to read this thread.bago lang ako dito. also beginner din sa BB. and i think i'm on the right site to ask help from you experts. actually,nag start ako ng work out last summer using 5x5.pero medyo mahina ang development ko. actually iwas lossing weight. until last november nakita ko yong website ni scooby na may home work out plan generator sya. sa ngayon hndi na ko nag ggym, sa bahay nlang usually body weight training at konting DB.
guys i need your help. i wanna go back to d gym but i dunno whats the best prgram na gamitin ko.
thanks sa inputs bro. actually i was 63 kg before, halos taas body fats noon. nag lose weight lang ako wen i started work out. but i think its failure kac konting i look thin now but since i do body weight exercise e mdyo ma muscle konti. but i wanted to develop my body more na magmukhang malaki nman. i need to grow more muscles.
i used to eat veges nman, fish and chicken.i dont go for pork and beef. i eat brown rice everyday. coffee. no milk. lots of peanuts. etc. m not into junks.
im planning to go back to gym by nextweek bro.i need a good program that will work on my body. thanks a lot.
@redwarrior and monching: thanks sa inputs bros. well taken.
thanks sa inputs bro. actually i was 63 kg before, halos taas body fats noon. nag lose weight lang ako wen i started work out. but i think its failure kac konting i look thin now but since i do body weight exercise e mdyo ma muscle konti. but i wanted to develop my body more na magmukhang malaki nman. i need to grow more muscles.
i used to eat veges nman, fish and chicken.i dont go for pork and beef. i eat brown rice everyday. coffee. no milk. lots of peanuts. etc. m not into junks.
im planning to go back to gym by nextweek bro.i need a good program that will work on my body. thanks a lot.
@redwarrior and monching: thanks sa inputs bros. well taken.
eat above calorie maintenance, up your protein intake, lift heavy and try to beat your records in lifting, and rest alot. it takes time to be big no shortcuts in life.
Usual thinking kasi ng mga payat na may tiyan or skinny fat eh workout hanggang mawala ang tiyan and akala nila ganda na ng katawan nila only to realize later na parang pang-kargador na ang katawan nila at need mag-bulk up(this is me 1 year ago).
Just follow what bro milksworth said. You'll get there and the girls will get you
Usual thinking kasi ng mga payat na may tiyan or skinny fat eh workout hanggang mawala ang tiyan and akala nila ganda na ng katawan nila only to realize later na parang pang-kargador na ang katawan nila at need mag-bulk up(this is me 1 year ago).
Just follow what bro milksworth said. You'll get there and the girls will get you
Ako naman payat and pag nawawala tyan masaya nako. I don't think pang kargador din katawan ko. Hehehe.. I'm into running and lahat ng excess fat eh pangit sa katawan kaya naisip ko wag muna ako magbulk. Pinag iisipan ko pa kung magbubulk pa nga ako or hindi dahil nga conflict yun sa running.
In the end, nasa tao pa rin kung makukuntento na siya o hindi di ba? ^_^
^^ you can still gain mass even if youre running. magiging magastos nga lang in a sense na mas magiging halimaw ka kung kumain. sabi nga ni ateh cheese sa thread nya na why am i not losing weight, ganito din ang scenario with why am i not gaining weight. you just flip the situation about how you feed your body depending on your activities for the whole day. we all know it as calorie surplus right?
gaya nga ng sabi mo bandang huli nasa tao pa din kung ano ang goal nya kung bakit sya pumasok sa mundo ng bodybuilding. hindi naman lahat ay nag enroll sa gym para magpalaki. trip trip lang yan ika nga. ehehheh!
Binabawasan ko nga konti mass ko dahil kalaban yun sa running eh. Pag mas bulky katawan more energy ginagamit to run. Kaya stop muna ako sa bulk phase. ^_^
Siguro pag nasa point nako na ndi ko na gusto running balik ako sa pagpapalaki.
For now, I'm happy naman sa physique ko. Medyo payat na may konting maskels naman. "May shape" lang in layman's terms.
Binabawasan ko nga konti mass ko dahil kalaban yun sa running eh. Pag mas bulky katawan more energy ginagamit to run. Kaya stop muna ako sa bulk phase. ^_^
Siguro pag nasa point nako na ndi ko na gusto running balik ako sa pagpapalaki.
For now, I'm happy naman sa physique ko. Medyo payat na may konting maskels naman. "May shape" lang in layman's terms.
well good for you! atleast you know what you want diba! dami kong kilala sa gym na di mapakali sa kung anong gusto nilang mangyari eheheh. nagiging komplikado tuloy workout at diet nila.
Comments
as of the protien intake, for me, i use my over all body weight and that includes fat and water of course. hmm... could you really distinguish how heavy your fat and water content in your body? that would be interesting.
@milk that q is hard i really dont know how to answer that:-/
in calculating lean bodymass ito lang gamit ko - calculator
tapos may mga bodybuilders daw na pag offseason eh endo body type..pero pag nag diet parang meso..
Then the ff. week warmup muna with 100Lbs for 10 Reps then 180lbs for 5 then yung working set ko na 200lbs naka 7 reps pa.
XD
Note to self:
Always warm up!
But it really falls into genetics, cause like red said there are those who are endo na may frail bone structure(it contradicts the theory of an endo having big and strong bones, right!)
Some naman is what we call a hybrid: like ectomesomorph, endomesomorph or ectoendomorph(WTF...:D)
+1
ouch! yan ata bro yung miss na miss mo na mag gym eh hehe. yung kakabalik mo ulit.
the warm up is the exercise itself but lift 50% of your capacity only
if you can lift 100 lbs on the bench press, it would be like this
50 lbs for 10 reps
60 lbs for 8 reps
70 lbs for 6 reps
80 lbs for 4 reps
90 lbs for 2 reps
then proceed with your workout
remember that succeeding chest and tricep exercises would not require anymore warm up
if your target muscles for the workout are the legs, a warm up could be a squat. succeeding leg exercises would not require a warm up
i hope you get the point
kung nagtitipid, drink it after your workout and before going to sleep
kung kaya ng budget, inom ka rin before and after workout and before going to sleep
ou pre eto ung kakabalik ko lang sa gym wakokoko.
example
Body weight = 175 lbs
% body fat = 18 %
Lean Body Mass = 175 x (1 - 0.18) = 175 x 0.82 = 143.5 lbs
Body Fat = Body Weight - Lean Body Mass = 175 - 143.5 = 31.5 lbs
Yung barkada kasi nung ex-gf ko 6 footer tapos meso.
Kaso bakla.
Amf.. gwapito pa naman ang boses parang inipit ang bayag. Wahehehehe.. Ang ganda na ng biyaya sa kanya nasira lang. ^_^
guys i need your help. i wanna go back to d gym but i dunno whats the best prgram na gamitin ko.
height--5'2
weight -53kg.
i need your advice guys. thank you
What's your bodytype? Goal/s? Medyo limited kasi ang info...
Anyway, based on your height/weight ratio, for a 5'2 at 117 lbs. guy hindi ka naman payat,
If your goal is to add muscle mass pa din focus on three things.
Weight training-coz bodyweight training doesn't give you size, it gives you muscular endurance. Go to the gym and focus on compound movements and supersets, Create a chart to track your progress, add weight every week or two. Train close to failure.
For your gym time 2 hours would be the maximum, 1 hour is ideal. Anymore beyond that becomes muscle wasting kasi.
Diet/Nutrition-It's not that thing female celebs do ha when they wanna lose weight..:D
Anyway Calorie intake daily 20-24x of your bodyweight
Protein-1/1.5 gram per pound of your bodyweight
Carb loading is also essential,focus on complex carb(search mo na lang or go to nutrition section of this forum)
and Fats, healthy fats like flaxseed/fish oil etc.
Rest/Recovery- The underrated one, but very important! This is where the building process takes place.
HTH. anyway like I said medyo limited kasi info, feed us more info pa...
and how accurate would you be to calculate your body fat? do you know any method or gadget that can calculate your BF% on point? please share.
how about water retention? would you consider this as part of your lean body mass?
^click
+1 with what rrobin said.
Rest and Recovery is the most under-rated aspect when it comes to BB.
BTW, What are your goals and eating habits?
thanks sa inputs bro. actually i was 63 kg before, halos taas body fats noon. nag lose weight lang ako wen i started work out. but i think its failure kac konting i look thin now but since i do body weight exercise e mdyo ma muscle konti. but i wanted to develop my body more na magmukhang malaki nman. i need to grow more muscles.
i used to eat veges nman, fish and chicken.i dont go for pork and beef. i eat brown rice everyday. coffee. no milk. lots of peanuts. etc. m not into junks.
im planning to go back to gym by nextweek bro.i need a good program that will work on my body. thanks a lot.
@redwarrior and monching: thanks sa inputs bros. well taken.
eat above calorie maintenance, up your protein intake, lift heavy and try to beat your records in lifting, and rest alot. it takes time to be big no shortcuts in life.
Mukhng na-elighten ka na!
Usual thinking kasi ng mga payat na may tiyan or skinny fat eh workout hanggang mawala ang tiyan and akala nila ganda na ng katawan nila only to realize later na parang pang-kargador na ang katawan nila at need mag-bulk up(this is me 1 year ago).
Just follow what bro milksworth said. You'll get there and the girls will get you
Run... ^_^
eat right...
Ako naman payat and pag nawawala tyan masaya nako. I don't think pang kargador din katawan ko. Hehehe.. I'm into running and lahat ng excess fat eh pangit sa katawan kaya naisip ko wag muna ako magbulk. Pinag iisipan ko pa kung magbubulk pa nga ako or hindi dahil nga conflict yun sa running.
In the end, nasa tao pa rin kung makukuntento na siya o hindi di ba? ^_^
gaya nga ng sabi mo bandang huli nasa tao pa din kung ano ang goal nya kung bakit sya pumasok sa mundo ng bodybuilding. hindi naman lahat ay nag enroll sa gym para magpalaki. trip trip lang yan ika nga. ehehheh!
Siguro pag nasa point nako na ndi ko na gusto running balik ako sa pagpapalaki.
For now, I'm happy naman sa physique ko. Medyo payat na may konting maskels naman. "May shape" lang in layman's terms.
well good for you! atleast you know what you want diba! dami kong kilala sa gym na di mapakali sa kung anong gusto nilang mangyari eheheh. nagiging komplikado tuloy workout at diet nila.