Not losing weight.
Frankenstein
Posts: 5
So almost 3-4 weeks na din po ako nag woworkout, mejo bago lang i know. Ang routine ko is, 5 Minutes Treadmill, 3 minutes bicycle bago mag lift.
Ang routine ko is, 1st day Chest + Biceps, 2nd day Back + Triceps, 3rd day Shoulders.
Paulit ulit lang po. Di pa ako ang tatake ng supplements sabi kasi nung instructor ko wag daw muna eh.
Nagbabawas na din ako ng Rice, tuwing breakfast nalang ako nag tatake ng rice tapos the following meals, Egg nalang and Skyflakes maski sa school eto lang kinakain ko pag breaktime.
May mali ba sa ginagawa ko ? Bago lang kasi talaga ako and wala akong exact Diet.
Im currently weighing 200lbs at ang aim ko is maging Slim while having a good shape and strength.
Nag iincrease naman po yung weight ng ni lilift ko kahit papano. Ano po bang tip niyo and what supplements should I take to lose weight easily. Thanks !
Ang routine ko is, 1st day Chest + Biceps, 2nd day Back + Triceps, 3rd day Shoulders.
Paulit ulit lang po. Di pa ako ang tatake ng supplements sabi kasi nung instructor ko wag daw muna eh.
Nagbabawas na din ako ng Rice, tuwing breakfast nalang ako nag tatake ng rice tapos the following meals, Egg nalang and Skyflakes maski sa school eto lang kinakain ko pag breaktime.
May mali ba sa ginagawa ko ? Bago lang kasi talaga ako and wala akong exact Diet.
Im currently weighing 200lbs at ang aim ko is maging Slim while having a good shape and strength.
Nag iincrease naman po yung weight ng ni lilift ko kahit papano. Ano po bang tip niyo and what supplements should I take to lose weight easily. Thanks !
Comments
Kung hindi, adjust pa para sa caloric deficit.
May classmate kasi ako nag supplements siya, almost 1 sem lang pumayat agad siya then kumorte agad. nag creatine daw siya at whey. Mas ok ba yun kesa fat burner ?
Track everything sa mga pagkain mo.. hindi mo kelangan ng mga ganyan as a starter, kelangan mo muna malaman kung ano yung "caloric deficit" or tracing your macros.
marami sa site na to kung paano. A bit of research won't hurt you.
You may wanna consult an Endocrinologist to see if you are hypothyroid.
You may also wanna do juicing fruits & veggies, particularly for flushing & cleansing.
3-4 weeks pa lang yan.. malayo pa ang lalakbayin mo...
There is a difference in lossing fat / weight than gaining muscle..
Minsan ndi mo napapansin na ung onting fat mo eh naging onting muscle kaya ndi nabawsan ung timbang mo sa scale..
Mali din ung approach mo na Skyflakes at Egg lang ang kinakain mo..
Siguro mag re-search ka muna about Metabolism and Proper diet if you're doing weight lifting..
Loosing weight is not a Sprint.. It's a Marathon buddy )
just my 2 cents...
PS: Mas maganda kung umpisa pa lang eh nag suppliments ka na.. Whey is important for good gains buddy...
Fat mass does not get converted to muscle mass
I think what you are trying to say is he lost fat mass and gained muscle mass
As long as you are getting your protein requirements from whole foods, supplements are not necessary
200 lbs ang body weight nya
base sa post nya, obvious na hindi 6% ang body fat nya
sa lean body mass kino-compute ang protein requirements
at kung eating habits nga ang problema nya, bakit ka magre-recommend ng supplements as solution ? di ba mas maganda na ang ibigay mong tip or advice ay ayusin nya ang mga kinakain nya ?
What do you guys prefer Creatine or Whey ? yun nalang kasi pinagpipilian ko ngayon kung ano kukunin ko.
Im lifting as heavy as I can and doing 15 reps 3 sets each.
And anong brand ang maganda sa Creatine or Whey ? Dami na kasi lumalabas pag sa sulit ako nag checheck,
Weider
On
Sir ako din galing ng 200 LBS I am over weight sa height ko I am around 5'3" lang po... right now I am at 160LBS... Cut lang sa calories and solution, madami sa forum about sa diet you can choose any wide variety. One of it is Leangains but you must be prepared mentally before doing things. Hitting Gym is like 30% lang po ng total loss na gusto mo mangyari kasi it 70% Food and 30% workout/gym imho.
Creatine may loss din yan sa fat/weight loss dahil mas malakas ka mag buhat at mas mapapadami pa rep mo pero mag gagain ka because of the water retention around 5/10LBS yun ayun sa nabasa ko po sa net.
Whey protein naman is good it helps also to boost in weight loss and it helps sa pag laki ng muscle.
Why not try to change program? use compound workout.
May Journal ka na sir? post ka para ma help ka namin
How much is your calories a day? how many times do you workout?
You can check my journal sir, medyo may lapse ng ilan weeks di ako naka pag post pero you can see some changes din naman.
Pinaka importante nga sabi nung isang poster sa thread na to ay yung pagkain, wag mo na isipin yung mga supplements. Parang counterproductive kasi mag susupplementation ka tapos skyflakes at eggs kinakain mo.
Hanap ka ng website na makakapag compute ng BMR mo o Basal Metabolic Rate sabi nga nung isang poster
from there malalaman mo ilang calories ang ineexpend ng katawan mo per day to function
factor in mo ang exercise at siyempre madadagdagan yan, (jogging per hour would expend <900cal/ vigorous weightlifting <500 IIRC)
So kunyari you use up to 2500 calories per day at 200lbs(just an example)
babawasan mo yan ng 500 calories para magka tinatawag nating caloric deficit.
Everyday kakain ka ng 500 calories less, per week magkukulang ang katawan mo ng 3500 calories, 1 pound of body mass is = 3500.
So ayun, yun lang yung ano behind weight loss. Ngayon, kelangan mo I supplement yung caloric deficit with weight lifting para hindi ka mawalan ng lean mass along with weight loss at mag gain ka ng strength along with it burn fat stores
Tas mate, look into HIIT(High intensity interval training) at Circuit training. I lost my first 50 pounds this way.
Saka mate, 1st day mo chest+bicep, 2nd tricep at back at third day shoulders. Kelangan mo ito dagdagan ng leg exercises(sans cardio) kung gusto mo ng overall strength progression, hindi natin puede I neglect ang legs dahil foundation ito ng almost lahat ng movements in everyday life.
+ may after exercise metabolic boost pa yan, you burn more calories kahit nag rerest kalang.
I hope that helps man. Good luck satin.
I completely agree with this. Especially sa HIIT. Usual cardio ko for the first 3 months of workout is 30mins jog sa treadmill. I lost some weight pero I hit a plateau the next 2 months, I tried HIIT and it broke my plateau at mas masaya sya gawin and will only take you 10-15 mins.
Here's a sample of what I do on the treadmill:
1min-6km/hr
1min 30 secs-10km/hr
30 secs-16km/hr
*repeat 5 times
(Pwede din sya gawin sa stationary bike or elliptical, paglaruan mo lang yung speed and intensity )
Also, leg exercises very important talaga. I suggest you squeeze in a leg day once a week. Squats, lunges, legpress, leg curls, mga ganon
Sa food intake, I suggest you switch yung skyflakes to whole wheat bread or brown rice or kamote. Try to switch simple carbs to complex carbs, mas busog ka pa. Plus sky flakes may sodium sya (another story) Pwede rin may water retention ka because of too much sodium kaya di bumababa weight mo Try to limit or cut down on that
Try to measure inches din and body fat minsan kasi unreliable ang scale. Nakakadepress talaga hehehe
Lastly, pinaka main ingredient in losing weight, Patience. I'm on my 7th month na but I still have a long way to go. The key is to enjoy the process. And don't give up We can do this! :sport:
and lets say nag set kayo ng goal na after 5 months eh from 140lbs nalang kayo coming from 180lbs pero di natupad pero ung 180 naging 160lbs, still, malaking pag babago pa rin yun kaya tuloy tuloy lang. sabi nga diba nila. slowly but surely hehehe wag lang susuko agad at mag madali
Bro try mo mag cardio after training, mas effective ito dahil sa tinatawag na Excess Post-exercise Oxygen Consumption (EPOC). Ginagawa ko ngayon, train then cycle for 20 mins.
Since naka 1 month ka ng nag train, try mo gawin yung workout mo in 1 hour or less. It means less rest between sets (more intense).
At bro, alisin mo yang skyflakes na yan. Much better kumain ka na lang ng whole wheat bread with home made peanut butter. Mababawasan ka ng timbang kung may imbalance sa caloric expenditure mo. Example ako, kaya ng body ko mag burn ng 1.7k cal (resting), tapos kung gusto ko mag bawas ng timbang, babawasan ko ng 500 cal daily, so magiging 1.2k cal nalang ang kakainin ko araw araw.