ok. halimbawa, pag bulking, lagi kang surplus pero ang amount ng surplus ay naka-match sa activity for that specific day. tama ba ang intindi ko ?
napapaisip na rin kasi ako dati kung dapat ba talagang fixed ang calorie intake for the whole week eh di naman tayo araw-araw nagbubuhat. kasi sa traditional calorie requirement computation, you compute your BMR, adjust according to activity level to get the TDEE, then add or subtract 20% from it depending if you're bulking or cutting
@nrg: Most of the time yes pero depende. Kasi remember na everyday ka na surplus regardless kung rest day or WO day. So looking at a period of say 1 month, overlapping lang yung surplus mo from day to day. Discretion mo na lang magadd ng extra hundred cals if you feel na there is a good reason to do so. In my case, i try to hit the lowest limit 2-3hrs before bed para may time pa ako magdecide if i need 200-300 calories more since very realistic ang ganung dagdag. Konting oats, whey, milk na dagdag kuha na yung 300 cals
Looks like im on the right track. Just recently ganoon na din ginagawa ko. May minimum na surplus. May addition na lang ako depende sa sinasabi ng intuition ko (pag mataas ang activity levels sa araw na yun).
@sevenstring: mafifeel mo talaga minsan na kulang yung nakain mo kahit pa quota ka na. Basta wag ka lang matutulog ng parang kulang sa food kasi once natulog ka na, iba pa din yung may insurance ka sa nutrients incase mapahaba yung tulog mo. Tska iba iba ang rate of digestion ng mga pagkain, kahit calorie densed yung meal mo pero mabilis madigest mas magugutom ka kagad. 50g protein from whey mabilis yun versus 50g protein from beef.
You can have a fixed intake if you want. Its an individual thing but you have to factor in all the variables affecting your growth and recovery, rate of food digestion (especially the last meal) and sleep duration. There are days when i completely rest like i get up at 11am and go to bed at 9pm, i was awake for only 10 hours so no need to hit 3k for that day. Versus a rest day were i go to work and do my chores, i might hit 3k on that.
Regarding food digestion, for the IF practitioners. If you ate your last meal late at night or you went to a buffet and stuffed yourself, those food will stay into your stomach for long hours even up to tomorrow afternoon. The nutrients are still seeping into your bloodstreams so by the time you start counting calories, there is already a few hundred cals being processed in your gut which you didnt count. Very true for those who bulk without a good meal plan.
Anyway, observe and study how your body works. In the long run, that's all you need to know:)
@kulafu: salamat bro:) im trying to relay it as simple as possible coz to be honest, nutrition is tougher than training and the results come very slow. In training , there is pump, sweat, intensity, strength gain, adrenaline rush ect. which can be experienced during the WO. Unlike dieting, weeks could pass by and still you're clueless if you're doing it right. Nutrition looks technical on paper but if you are just patient and responsible enough to "eat right" then you'll realize that it's not as tough as it seems
Tska iba iba ang rate of digestion ng mga pagkain, kahit calorie densed yung meal mo pero mabilis madigest mas magugutom ka kagad. 50g protein from whey mabilis yun versus 50g protein from beef.
well said, badass
dati nababasa ko lang yung "chew your protein". mas naintindihan ko nung na-experience ko na
isa yan sa reasons kung bakit dapat high protein (from meat) intake lalo na pag cutting. less likely na mag-binge ka sa carbs or junk food dahil mabigat sa tiyan ang protein na galing sa karne
kanina lang sa post workout meal ko, half chicken (the whole breast part + 2 wings,) ang protein source ko. 250 g of carbs lang ang nakain ko dahil ang bilis makabusog ng meat
Sa susunod na magkasabay tayo boss papa'check ko DB Press ko.
Saw you how you do it, parang solid e since kontrolado mo talaga yung weight e.
Not sure if I'm doing it right ehehe. Siyempre madali manuod sa YT, magbasa kung paano, pero iba pa din yung may pumupuna sa personal hehe.
paano mo na-master ang execution ng back squat ? may nag-guide ba sa'yo o self learning lang ?
nahihirapan ako sa back squat. pakiramdam ko ay parang nababawasan ang tightness ng abs ko pag nag-inhale ako para se next rep
kahit sa dating training ko, mas mabigat talaga ang kaya ko sa front squat kaysa back squat ? i was able to increase weights progressively relatively easier in front squats
abnormal ba yun ? sa mga nakita ko kasi sa Google, dapat daw mas malakas ka sa back squat kaysa front squat
halos pareho kasi tayo ng height, baka napagdaanan mo na ito
@Vinch - Yung sakin medjo naka twist din e, yung medjo tucked yung elbow unlike sa karamihan na flarred way to much tapos parang parallel yung shoulder sa elbow. Medjo nanakit kasi front delts ko dun. Not sure kung yun ung tinutukoy mo. Pero yung gusto ko sana makuha e yung kung pano mo i-pump yung db's, parang relax e. Slow pababa then explode pataas + hindi na naglolock. Parang perfect straight yung pag push mo na parang iso plated machine ang gamit mo. Hehe.
@nrg: actually bro weakness ko ang squats and any exercises that compresses the spine (standing OHP, DLs, even standing calf raises masakit kasi ang bigat sa shoulders) dahil sa scoliosis ko. pero shempre ginagawa ko pa rin sila until now (squats & DL except OHP) kasi i have no choice. it will weaken me if i shy away from those exercises kasi they mimic our movement and more applicable sila for functionality. if you will notice on my leg days, i always do legpresses first with good volume. this is to ensure that my legs will fire right away once i move to squats. i dont do warm up with squats, i jump right away to a decent weight that i can handle and move up from there. my personal problem with squats if i dont exhaust it is that my lower back gives out before i even get to my work sets. Also, i dont place the bar on my traps, but under it. to avoid pressure on my spine, i hold them tight with arms (parang backpack).
we could assume that your posterior chain is weak, another reason could be your long legs but in my opinion you just need to drop the weight. If you will only aim to make 10 reps, im sure you wont have a hard time. Any exercises we do with very heavy weights (1-5 reps) will surely compromise our form, breathing, technique, etc.
that's my best answer man, I'm not the right person to answer this question coz Im not born to do squats and deads hehehe though Im not giving up on them. I want to hit 300lbs push/pull/squats on any given day and I'm on my way @allen, sige gets ko na sinasabi mo. papagaralan natin yan
haha ok lang yan bro, parang diary ko na din to ng training, diet, updates, research at anything na related. para pag may gusto din akong balikan na topic in the future dito nako pupunta
tsk tsk idol talaga si sir vinch! ive been doing db rows with not so good form (kroc rows) with 100's pero yung 100's na strict form and 12-15 rep range, dude you are a strong puller!
Yung lat spread mo sir milk ang gusto ko maachieve kaso hindi ata kaya ng genetics ko yung ganyang width. at sagabal din yung scolio ko sa back development. Kahit anong gawin ko hindi talaga papantay yung development. Tanggap ko na pero baka sakali magawan ng paraan hehehe
I'll try talaga sumama. Kahit nga yung mga simpleng ayaan nyo nila sir DS inaabangan ko baka sakali kasi magswak sa schedule ko.
nagyong sabado sama ka samin sakto di pa ako nag baback eheheh! sinwerte nga lang siguro ako sa back genes pero sa shoulders naman ako weak, hirap i-cap ng shoulders eh. like yours sa mga pics mo ganda ng tabas ng balikat to arm ratio.
Stretch and abwork 15 minutes
Warm up: dips and pull ups
3 sets of:
Iso Flat press: 300lbs (10-12reps) superset with Tbar rows 160lbs (12-15 reps)
Iso Inclined press: 270lbs (10-12reps) superset with weighted Vbar chins +30lbs (7-10reps)
Flat Dumbell Press 80lbs x 12-15 reps x 2 sets
Inclined flyes 40lbs x 15-18 reps x 3 sets
Rear laterals 40lbs x 12-15 resp x 3 sets
Current weight: 170lbs
Im suppose to hit legs but Im not in the mood to squat. I feel lethargic and lazy the entire week. I switched to my upper body routine but no intensity whatsoever. Sarap kasi matulog lately this lazy feeling is really pissing me off but it's ok, atleast i got to sleep more and train less. 1 upper and lower body training with 1-2 cardio sessions for the past 2 weeks, not bad! lazy but not slacking hehehe
@xtend: dadating ka din sa ganyan bro, lahat naman tayo magiimprove one way or another basta consistent ka lang ako nga sa tagal ko na nagbubuhat e yan lang ang naabot kong stats. lagi naman may room for improvement e. basta focus lang
@xtend: dadating ka din sa ganyan bro, lahat naman tayo magiimprove one way or another basta consistent ka lang ako nga sa tagal ko na nagbubuhat e yan lang ang naabot kong stats. lagi naman may room for improvement e. basta focus lang
Eto ang isasaksak ko sa kokote ko hehe someday makakapag beast mode na rin ako like you boss
Comments
ok. halimbawa, pag bulking, lagi kang surplus pero ang amount ng surplus ay naka-match sa activity for that specific day. tama ba ang intindi ko ?
napapaisip na rin kasi ako dati kung dapat ba talagang fixed ang calorie intake for the whole week eh di naman tayo araw-araw nagbubuhat. kasi sa traditional calorie requirement computation, you compute your BMR, adjust according to activity level to get the TDEE, then add or subtract 20% from it depending if you're bulking or cutting
thanks
well said, badass
dati nababasa ko lang yung "chew your protein". mas naintindihan ko nung na-experience ko na
isa yan sa reasons kung bakit dapat high protein (from meat) intake lalo na pag cutting. less likely na mag-binge ka sa carbs or junk food dahil mabigat sa tiyan ang protein na galing sa karne
kanina lang sa post workout meal ko, half chicken (the whole breast part + 2 wings,) ang protein source ko. 250 g of carbs lang ang nakain ko dahil ang bilis makabusog ng meat
Duration: 11:20-12:50pm
Stretch and abwork 15 minutes
Warmup: dips and pull ups
SUPERSETS (3 sets per pair)
Weighted dips +80lbs (12-15reps) and Weighted Chins +30lbs (8-10reps)
Flat DP 70lbs (18-23reps) and supported dumbell rows 70lbs each (12-15reps)
Isolateral Shoulder press 180lbs (10-15reps) and Weighted wide pullups +30lbs (10-12reps)
Isolateral machine rows 200lbs x 8-10 reps x 3 sets
One arm Dumbell rows 100lbs x 12-15reps x 2 sets
Dumbell shrugs 100lbs x 12-15reps x 2 sets
Side laterals 35lbs x 3 sets to failure
Dumbell curls/hammer curls 5 sets to failure (using 35-45lbs dumbells)
I trained at Musclehouse Gym with Allen and his friends. I'm not familiar with the atmosphere and with their stuff.Cardio August 11, 2013
Basketball game 1 hour 40 minutes
Saw you how you do it, parang solid e since kontrolado mo talaga yung weight e.
Not sure if I'm doing it right ehehe. Siyempre madali manuod sa YT, magbasa kung paano, pero iba pa din yung may pumupuna sa personal hehe.
paano mo na-master ang execution ng back squat ? may nag-guide ba sa'yo o self learning lang ?
nahihirapan ako sa back squat. pakiramdam ko ay parang nababawasan ang tightness ng abs ko pag nag-inhale ako para se next rep
kahit sa dating training ko, mas mabigat talaga ang kaya ko sa front squat kaysa back squat ? i was able to increase weights progressively relatively easier in front squats
abnormal ba yun ? sa mga nakita ko kasi sa Google, dapat daw mas malakas ka sa back squat kaysa front squat
halos pareho kasi tayo ng height, baka napagdaanan mo na ito
thanks
we could assume that your posterior chain is weak, another reason could be your long legs but in my opinion you just need to drop the weight. If you will only aim to make 10 reps, im sure you wont have a hard time. Any exercises we do with very heavy weights (1-5 reps) will surely compromise our form, breathing, technique, etc.
that's my best answer man, I'm not the right person to answer this question coz Im not born to do squats and deads hehehe
Pakiramdam ko masiyado naming nabubugbog journal mo.
Hehehe.
Awesome for 170lb bdwt respect bro!
Even more respect that you don't let scoliosis affect you!
I'll try talaga sumama. Kahit nga yung mga simpleng ayaan nyo nila sir DS inaabangan ko baka sakali kasi magswak sa schedule ko.
Duration: 8:20-9:30am
Stretch and abwork 15 minutes
Warm up: dips and pull ups
3 sets of:
Iso Flat press: 300lbs (10-12reps) superset with Tbar rows 160lbs (12-15 reps)
Iso Inclined press: 270lbs (10-12reps) superset with weighted Vbar chins +30lbs (7-10reps)
Flat Dumbell Press 80lbs x 12-15 reps x 2 sets
Inclined flyes 40lbs x 15-18 reps x 3 sets
Rear laterals 40lbs x 12-15 resp x 3 sets
Current weight: 170lbs
Im suppose to hit legs but Im not in the mood to squat. I feel lethargic and lazy the entire week. I switched to my upper body routine but no intensity whatsoever. Sarap kasi matulog lately
Amazing lifting stats bro:jd::sport:
Cant wait to reach those numbers. Gonna work harder :sport:
Eto ang isasaksak ko sa kokote ko hehe someday makakapag beast mode na rin ako like you boss