Official Training Q&A Thread

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Comments

  • Mighty_OakMighty_Oak Posts: 3,940
    ^Definitely. Lack of sleep makes me weak and makes me look flat. Partly because of a negative nitrogen balance due to lack of rest.
  • NiceTry333NiceTry333 Posts: 326
    buti pa kayo may 5hrs sleep ako 3hrs T_T
  • RabaDaBangoRabaDaBango Posts: 146
    Na bobother ako sa calf ko right after basketball. Pag pinisil ko sa part na 2 inches below ng alak alakan. napapamura ako. sa right leg lang naman. Cold compress ba ok?
  • NiceTry333NiceTry333 Posts: 326
    kuya raba pag ako nagkakainjury yelo nilalagay ko..
  • JAFranciscoJAFrancisco Posts: 33
    Mga idol, my alam b kau n pde pag gym n malapit sa Ortigas? Sn miguel to be exact? ung mura lng ah, wag sa gold's, etc..


    Thanks!!
  • sevenstringsevenstring Posts: 903
    meron bang nabibilhan ng maltodextrin sa atin? how much? may nagbebenta kasi sa akin ng maltodextrin 50lbs bag, for 6.9k pesos equivalent. gusto ko muna magcompare ng price. afaik, eto yata ang carbs na gamit sa mga mass gainers...
  • monching11monching11 Posts: 7,273
    ^not sure bro, baka meron sa local pharma. Baka may idea si sir mighty/milk/braso.
  • StannisStannis Posts: 1,377
    Ok ba yung Kirkland na Vitamin C? Meron din bang ibang brand na mura at ok?
  • sevenstringsevenstring Posts: 903
    ^^ bro monch.

    thanks. on the lookout kasi ako ngayon for carbs ko for the next bulking ko. just right now nabasa ko meron palang maltodextrin na low-GI at merong high GI variant. maybe I will get my carbs with serious mass na lang muna in combo with brown rice + sweet potato.

    thanks
  • 19PreDaTor6819PreDaTor68 Posts: 777
    sevenstring wrote:
    ^^ bro monch.

    thanks. on the lookout kasi ako ngayon for carbs ko for the next bulking ko. just right now nabasa ko meron palang maltodextrin na low-GI at merong high GI variant. maybe I will get my carbs with serious mass na lang muna in combo with brown rice + sweet potato.

    thanks

    sr waxy maize ayaw mo i try kung carbs ang hahol mo naisip ko lng kc ehehehe.
  • sevenstringsevenstring Posts: 903
    19PreDaTor68 wrote:
    sevenstring wrote:
    ^^ bro monch.

    thanks. on the lookout kasi ako ngayon for carbs ko for the next bulking ko. just right now nabasa ko meron palang maltodextrin na low-GI at merong high GI variant. maybe I will get my carbs with serious mass na lang muna in combo with brown rice + sweet potato.

    thanks

    sr waxy maize ayaw mo i try kung carbs ang hahol mo naisip ko lng kc ehehehe.


    ok kaya ito? may nagbebenta dito ng ultimate nutrition waxy maize pero di ko pa nachecheck kung ano glycemic index nito.. thanks for the suggestion.
  • Mighty_OakMighty_Oak Posts: 3,940
    Well GI is debatable based on those research that I've read. Too much waste of time to be conscious about it since a lot of variables are in play. Here's one guy I follow when it comes to nutrition, our very own Alan Aragon!

    http://alanaragon.com/glycemic-index
  • sevenstringsevenstring Posts: 903
    ^^ hi sir mighty,

    I am currently looking for convenient source of carbs para dito sa trabaho (medyo hectic kasi from 8am to 5pm). I am currently eyeing now at serious mass para sa convenient source of carbs ko. ok din kung foods na madaling kainin straight from the ref at di na kelangan initin sa microwave or lutuin but wala akong idea dito hehe. any suggestions will be highly appreciated. :)
  • daltonkamotedaltonkamote Posts: 3,629
    easy to prepare,

    high carbs shake, oatmeal,banana,spinach,milk,whey or mass gainer, imho
  • nrg500nrg500 Posts: 1,233
    sevenstring wrote:
    ^^ hi sir mighty,

    I am currently looking for convenient source of carbs para dito sa trabaho (medyo hectic kasi from 8am to 5pm). I am currently eyeing now at serious mass para sa convenient source of carbs ko. ok din kung foods na madaling kainin straight from the ref at di na kelangan initin sa microwave or lutuin but wala akong idea dito hehe. any suggestions will be highly appreciated. :)

    Kiwi fruit

    Expensive but unprocessed
    Mighty_Oak wrote:
    Well GI is debatable based on those research that I've read. Too much waste of time to be conscious about it since a lot of variables are in play. Here's one guy I follow when it comes to nutrition, our very own Alan Aragon!

    http://alanaragon.com/glycemic-index

    nabasa ko lang sa Burn The Fat Feed The Muscle ni Tom Venutto

    di daw reliable ang Glycemic Index pag naghalo-halo na ang pagkain
    sevenstring wrote:

    maybe I will get my carbs with serious mass na lang muna in combo with brown rice + sweet potato.

    thanks

    Brown Rice

    It’s the “healthier” choice because it still has the bran, with all its nutrients. In a 100g dose, raw brown rice contains:

    77 g carb
    3.5 g fiber
    3 g fat
    8 g protein
    0.4 mg thiamin (Vitamin B1)
    5 mg niacin
    1.5 mg iron
    143 mg magnesium
    223 mg potassium

    I mean, even the most ardent zero-carber would have to admit that brown rice sports an impressive nutrient profile (to clarify, that’s 100g raw; 100g cooked is far less impressive). But most of it is bound up with phytic acid and mostly useless to humans. Rats and other rodents produce phytase, which breaks down phytic acid and releases the bound minerals, but until we engineer rat-human hybrids, we’re not enjoying the full potential of brown rice.

    http://www.marksdailyapple.com/is-rice-unhealthy/
  • JAFranciscoJAFrancisco Posts: 33
    Idol, ok lang ba kung mag kasunod ang WO ng isang body part, dman literal n mag kasunod. ex SUN morning-Chest&Triceps then TUE night-Chest&Triceps ulet? 6'1'' 70kg here.

    Thanks! :)
  • acidoacido Posts: 336
    ^ may workout ako dati 5 days a week lahat ng body parts hehehe pero alternating yung rep range parang day 1 4x12 tapos kinabukasan 5x5
    http://www.t-nation.com/free_online_article/sports_body_training_performance/stripped_down_hypertrophy di ko masabi na super effective kasi nung baguhan naman tayo lahat kahit ano gawin natin super effective eh hehehe.
  • JAFranciscoJAFrancisco Posts: 33
    acido wrote:
    ^ may workout ako dati 5 days a week lahat ng body parts hehehe pero alternating yung rep range parang day 1 4x12 tapos kinabukasan 5x5
    http://www.t-nation.com/free_online_article/sports_body_training_performance/stripped_down_hypertrophy di ko masabi na super effective kasi nung baguhan naman tayo lahat kahit ano gawin natin super effective eh hehehe.

    Thanks bro,one more thing masters, kasi napapansin ng mga friends ko ung improvement ng katwan ko, kaso lagi nilang napu2na ung "pwet" ko, ask lng sana if anong workout or exercises ang effective to enhance my "butt". Thanks!!
  • emon02emon02 Posts: 700
    ^squats? heheh
  • monching11monching11 Posts: 7,273
    ^+10000
  • acidoacido Posts: 336
    JAFrancisco wrote:
    acido wrote:
    ^ may workout ako dati 5 days a week lahat ng body parts hehehe pero alternating yung rep range parang day 1 4x12 tapos kinabukasan 5x5
    http://www.t-nation.com/free_online_article/sports_body_training_performance/stripped_down_hypertrophy di ko masabi na super effective kasi nung baguhan naman tayo lahat kahit ano gawin natin super effective eh hehehe.

    Thanks bro,one more thing masters, kasi napapansin ng mga friends ko ung improvement ng katwan ko, kaso lagi nilang napu2na ung "pwet" ko, ask lng sana if anong workout or exercises ang effective to enhance my "butt". Thanks!!

    Barbell squats , yung tipong below parralel ass to grass .
  • JAFranciscoJAFrancisco Posts: 33
    Thank you sa replies! :)


    chaka po pde po bang isabay ang LEG WO sa CHEST WO? plano ko po kasing palitang ng LEG WO ung TRI WO ko tuwing SUN.

    MON-rest
    TUE-Chest/Triceps/Abs
    WED-rest
    THU-Shoulder/Triceps
    FRI-rest
    SAT-Back/Biceps/Abs
    SUN-Chest/Triceps/Legs (aalising ko sana ung Triceps kasi mejo OT na ee..)

    suggestions please..

    Salamats!! :) :sport:
  • acidoacido Posts: 336
    Sir gano na po kayo katagal nag bubuhat. Kung beginner palang po mas maganda gawin niyo to
    http://muscleandbrawn.com/bill-starrs-beginner-5x5-workout/ mukha lang siyang simple pero mas mabilik ka mag cuts and lumaki dyan and mahirap siya promise =)
  • JAFranciscoJAFrancisco Posts: 33
    acido wrote:
    Sir gano na po kayo katagal nag bubuhat. Kung beginner palang po mas maganda gawin niyo to
    http://muscleandbrawn.com/bill-starrs-beginner-5x5-workout/ mukha lang siyang simple pero mas mabilik ka mag cuts and lumaki dyan and mahirap siya promise =)

    mga 7-8months po?

    i check ko po yan sir, salamats!
  • acidoacido Posts: 336
    Kaso based sa routine mo hindi siya masyadong planado eh parang broscience yung dating susunugin mo lang yung braso mo sa overtraining
    Kung nakokontian ka ito puwede din http://jeffwillet.blogspot.com/2010/04/sample-5-day-routine.html?m=1 max-ot
    Madami dito gumagamit ng max-ot training =)

    Pag nag buhat ka po ng mabigat 85% ng 1rm mo and konting reps basta lifting heavy lagi , mas nag rerelease ng testosterone and growth hormones katawan mo mas mabilis siya lalaki compared sa madaming reps. And pag masyado mo tinetrain yung muscle nagkaka overtraining ka lang po kakainin lang din niya yung pinagpaguran mo sayang lang.

    Ito pa pala guidelines ng max ot http://ezinearticles.com/?Rules-For-Max-OT-Training&id=2546786

    And pag sinabing 6 reps dapat after ng 6 sa sobrang bigat di mo na kaya i seven 6rep max talaga 2to3 mins rest =}
  • DalmasVektazDalmasVektaz Posts: 2,155
    na gagasgas ba shin niyo sa deadlift?
  • Mighty_OakMighty_Oak Posts: 3,940
    ^Ang dami ko ng gasgas kaka DL. Kasi dapat yung bar as close to you as possible.
  • daltonkamotedaltonkamote Posts: 3,629
    oo, lalo na sa sumos ko
  • acidoacido Posts: 336
    pag hindi sumos hindi din kasi walang knurling dun sa parte na yun yung olympic bar ko hehe swerte lang
  • emon02emon02 Posts: 700
    sakin di masyado pag sumo ndi tulad pag conventional hehe,
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