kung ayaw mong magaka belly pero gusto mong magpa buff pa belo ka na lang tas palagay ka ng silicone at pa lipo ka.
Kasama talaga ang pag gain din ng fat sa pag bulk, lalo na kung ganun ung klase ung katawan mo at hindi ka isa sa mga pinagpala (me mga taong kahit anong kainin me abs pa din).
Pag inintindi mo ng inintindi yang tyan mo you'll find yourself being in the same place or me onting progress at ma fu-frustrate ka lang. Saka fun runner ka pala, goodluck sa pag gainz mo.
salamat mga Brah! (gamitin ko na din ang "brah")cheers
@samson,
gustok ko yung "ang katawan natin parang clay, mas malaking canvas mas masarap hulmahin" nkakamotivate, pero dapat todo disiplina pa din.
@monching11
naintindihan ko na brah,cheers babawiin ko na lang sa heavy WO ang lahat ng kinakain ko. hndi nmn ako every week/month may funrun. sumasali lng ako kpg malaki yung event at madami sponsors. ginagawa ko kasing pang heavy cardio yun.
Eat more MEAT brah! if you want to be a bodybuilder, powerlifter, strongman, athlete or whatever... you need to eat more meat. Lions hunt and eat meat, birds eat grains, goats eat grass
--
*bulking*
gusto ko maging buff w/o having fat belly. sa totoo lang nagtry ako ng mutant mass before pero bumigat ako from 155 naging 166lbs. BMI = overweight. :arghh:
kaya dahil dun pinasok ko na din yung mga fun run para may matinding cardio session. hehehehe
•anong brand po ng green tea fat burner gamit niyo???
SL - STRONG LIFT by Mark riptoe
Mali itech brother man.
Strong Lifts ay gawa ng isang taong nagngangalang Mehdi.
Si Mark Rippetoe ay ang nagsulat ng librong Starting Strength: Basic Barbell Training.
Parehas magaling ang malaking pinagkaiba e si Mehdi may Rows as a main lift
si Mark Rippetoe may Power Cleans at recommends rows as an auxiliary lift.
Hope that helps.
nagbabasa kasi ako while in the office kanina nung "the truth about building muscle" by Sean Nalewanyj.
about sa Creatine, what do you prefer: yung powder or yung caps? what brand gamit niyo?
(never ko ako nakagamit, im planning to use it!)
•5 grams of creatine•
Creatine levels have been diminished after an intense-workout, and ingesting 5 grams of creatine post-workout will help to restore these levels. One of the main reasons for taking creatine in the post-workout period is simply because this is when your body will absorb the highest amount.
Not only that, but because insulin levels will be very high from consuming your simple sugars, this is a great opportunity to re-saturate your muscles with the greatest amount of creatine they can absorb. Creatine will also help to re-hydrate your muscle cells and will promote faster recovery.
yeah, pero madami pa brands like optimum nutrition, Metrx, musclepharm, Ultimate nutrition. gusto mo sumabay ka bukas bibili ata sila monching sa Cash and carry.
may pasok kasi ako bukas, 8am to 5pm. sayang naman!! gusto ko pa naman magtanong tanong lalo na andun lahat makikita lahat ng supps! baka pede pa mare-sched yan sir Monch dahil may paparating na bagyo....hahahahaha
plano ko bumili na din ng fish oil kasi.
yan na din bibihin ko sir vinch.:lol atleast proven mo sir. hahaha
nasa page 48 na ako out of 63 dun sa Creatine Thread.hahaha
Kung ako sayo, mag grocery ka muna ng kilo kilong karne, beef, chicken, fish, eggs, rice tapos magluto ka. yung luto mo kainin mo sa bahay, ibaon mo sa office, magbaon ka din sa gym kung gusto mo. sabi ko sayo, once nagkaron ka ng supp stack, baka hindi ka makatulog pag nakita mong paubos na supply mo. parang manghihina ka pag wala kang whey/crea, its never the same pag walang supplement. hesitant ka minsan mag continue sa plans mo dahil kulang ang stack mo (baka hindi maging successful ang bulk or cut na feeling). yeah brah, that's how i feel. I've been doing this for so long, at isa yan sa maaring maging issue for you mentally. its easy to say, IM NOT DEPENDENT ON SUPPS pero sarili lang natin lolokohin natin. kaya as early as now BE RESPONSIBLE. para sakin ok lang maging dependent sa supps... IF YOU ARE WORTHY
nagbabudget kasi sir monch.heheh whey, creatine, fish oil lang afford, kaya balak ko yung centrum kasi mura lang. xD meron bang substitue na cheaper sa optimen?
@sir vinch,
problem kasi why i choose na bumili ng supp kasi yun ang gagawin kong pangsubstitute sa mga lacking parts. From monday to saturday kasi andito ako sa boarding house sa QC which is malapit sa work ko. wala akong lutuan dito. ang buhay ko dito is puro bili lang ng lutong ulam from lunch to dinner. T_T originally from laguna kasi ako. kaya naman FEED DAY ko ang saturday & sunday kapag andun na ako.
mga idol out na muna ako,
punta ka ako sa gym! time to lift heavy!
nagbabudget kasi sir monch.heheh whey, creatine, fish oil lang afford, kaya balak ko yung centrum kasi mura lang. xD meron bang substitue na cheaper sa optimen?
@sir vinch,
problem kasi why i choose na bumili ng supp kasi yun ang gagawin kong pangsubstitute sa mga lacking parts. From monday to saturday kasi andito ako sa boarding house sa QC which is malapit sa work ko. wala akong lutuan dito. ang buhay ko dito is puro bili lang ng lutong ulam from lunch to dinner. T_T originally from laguna kasi ako. kaya naman FEED DAY ko ang saturday & sunday kapag andun na ako.
mga idol out na muna ako,
punta ka ako sa gym! time to lift heavy!
balitaan ko kayo tom morning. salamat!
Ditch that centrum.
Ito masusuggest kong brands sayo in terms of quality and budget.
Whey P2,600- Either Ultimate Nutrition Prostar, ON Gold Standard or Dymatize Elite.
Creatine 1kg P1,200 - Ultimate Nutrition and Dymatize are quality brands and cheap compared to ON.
Fish Oil P580 - Kirkland Signature 400 softgels, ito na pinakamura at the same time quality din naman since usp lab aproved
Multivitamins P700-800 - Kirkland Daily Multi 500 tabs (P700) or Kirkland Performance Multi (P800) Both are better than Centrum, kinumpara ko na yung label sa likod makikita mo naman sa dosage nila. Pwede mo kunin pareho yung centrum at kirkland sa nagtitinda para icompare yung label sa likod. Ako I would choose yung Performance Multi kasi mas mataas yung dosage ng vitamins niya and may dagdag na iba pa like ginseng..
So all in all P5,180 yan.
yung creatine could last mga 8months.
Yung multi almost a year.
Strong Lifts ay gawa ng isang taong nagngangalang Mehdi.
this is wrong...
Care to aware me boss dalts?
kilala mo ba si bill starr?
Yes sir, Bill Star 5x5 rin yung recommended program nila sa mga beginners sa Eclipse.
Yung Stronglifts 5x5 si Mehdi gumawa pero influenced by the other 5x5 programs before him, In a way that each generation improves(or at least alters) the work of the past.
Hindi ko naman sinabi si Mehdi gumawa ng 5x5 template sorry di ko kinlaro
Stronglifts = may rows as a main lift
Bill Star = power cleans as a main lift, may heavy light at medium days
Madcow = 5 sets of increasing weight working up to 1 heavy set.
Ice Cream Fitness = May certain amount of BB assistance
Reg Park = Maraming back extensions.
Starting Strength = Power Cleans, GOMAD, squats and milk advocate.
Ito pagkakaintindi ko sa pinagkakaiba nila at lahat IMO lang.
kaya lang naman pumutok si Mehdi dahil pag na google sya yung unang mismo lalabas, dun sya namuhunan sa google ads.. hehehe nadale rin naman ako nun..
but I ain't regretting the program hence na milk ko rin naman yung gainzz dun! haha saka isa pa, napaka simple lang ng structure ng program ni mutha fackin' guru-guruhang Mehdi kaya madali ma follow ng noobs na tulad ko rin noon hehe..@Masala
bro yung madcow at ICF not recommended sa mga starters hehe mataas ang volume nya masyado at nakaka baog hahah
@Barako
CONSISTENCY, nawala sakin yun before, pero salamat sa pbb, bumalik yung will ko to train dahil na din sa mga journal trainings niyo! positive effect sakin dahil namomotivate ako lalo magbuhat once nakita ko si ganito si ganyan consistent on their training lalo na kpg nag-iincrease ng lift! im trying my best to improve brah!
@allen101
noted ! salamat brah!
whey ko ngaun is PM7 (budget control...sa pasko na ako siguo mag ON GS.:lol)
sabay-sabay ko na lang bibilhin yung Crea-Dymatized,Fish Oil-kirkland,Performance multi-kirkland sa payday.hehehe
kakabasa ko lang nung SL training program for beginners ni Mehdi ngaun. medyo sapul ako sa mga sinabi niya kasi nung college ako train lang ako ng train halos araw-araw doing them same routines or alternate every other day. gain little amount of str & muscle. simulan ko ngaun November to January ang 5x5 ni Mehdi.
---
back day yesterday:
pre-wo: whey 8oz (30mins before going to gym)
1 sachet extra joss (gym)
lat pulldown
60 lbs x 12
85 lbs x 10
100 lbs x 8
100 lbs x 8
60 lbs x 12 (panapos)
reverse close-grip lat pull down
85 lbs x 8
85 lbs x 8
85 lbs x 8
85 lbs x 8
Comments
kung ayaw mong magaka belly pero gusto mong magpa buff pa belo ka na lang tas palagay ka ng silicone at pa lipo ka.
Kasama talaga ang pag gain din ng fat sa pag bulk, lalo na kung ganun ung klase ung katawan mo at hindi ka isa sa mga pinagpala (me mga taong kahit anong kainin me abs pa din).
Pag inintindi mo ng inintindi yang tyan mo you'll find yourself being in the same place or me onting progress at ma fu-frustrate ka lang. Saka fun runner ka pala, goodluck sa pag gainz mo.
@samson,
gustok ko yung "ang katawan natin parang clay, mas malaking canvas mas masarap hulmahin" nkakamotivate, pero dapat todo disiplina pa din.
@monching11
naintindihan ko na brah,cheers babawiin ko na lang sa heavy WO ang lahat ng kinakain ko. hndi nmn ako every week/month may funrun. sumasali lng ako kpg malaki yung event at madami sponsors. ginagawa ko kasing pang heavy cardio yun.
Rest day ko kahapon:
almusal:
oatmeal
banana
tinapay w/peanut butter
1 scoop whey (pm7)
Lunch:
afritadang manok (breast part)
1 cup rice
Meryenda:
fried egg sandwich
dinner:
mang inasal (pecho part)
3 cups rice
1pc saging
before bed:
1 scoop pm7
will hit the gym later after office work.
target: BACK
kain lang ng kain ng laman!
oo nga noh...:jd: Nag-iba bigla pananaw ko sa pagkain. well said brah !
@Jettie
masarap nga yun, kaso wag yun! nakakahina... :lol
Mali itech brother man.
Strong Lifts ay gawa ng isang taong nagngangalang Mehdi.
Si Mark Rippetoe ay ang nagsulat ng librong Starting Strength: Basic Barbell Training.
Parehas magaling ang malaking pinagkaiba e si Mehdi may Rows as a main lift
si Mark Rippetoe may Power Cleans at recommends rows as an auxiliary lift.
Hope that helps.
nagbabasa kasi ako while in the office kanina nung "the truth about building muscle" by Sean Nalewanyj.
about sa Creatine, what do you prefer: yung powder or yung caps? what brand gamit niyo?
(never ko ako nakagamit, im planning to use it!)
•5 grams of creatine•
Creatine levels have been diminished after an intense-workout, and ingesting 5 grams of creatine post-workout will help to restore these levels. One of the main reasons for taking creatine in the post-workout period is simply because this is when your body will absorb the highest amount.
Not only that, but because insulin levels will be very high from consuming your simple sugars, this is a great opportunity to re-saturate your muscles with the greatest amount of creatine they can absorb. Creatine will also help to re-hydrate your muscle cells and will promote faster recovery.
salamat po.....
check the CREATINE THREAD
http://pinoybodybuilding.com/Thread-Creatine-Thread
eto yun right? (just to be sure)heheheheh
bibili ako sa saturday ! :yahoo:
Jk
Bukas sa cnc ako mga 5pm sabay ka saken bumili turo ko lahat ng supplement sayo dala ka nga lang minimum 6k solb ka na. Hahahah
plano ko bumili na din ng fish oil kasi.
yan na din bibihin ko sir vinch.:lol atleast proven mo sir. hahaha
nasa page 48 na ako out of 63 dun sa Creatine Thread.hahaha
thanks sir Monch, Pero gusto ko din talaga madagdagan strength ko. para bang nakukulangan ako sa Whey.
balak ko kasi sa "mini stack" ko:
PM7
creatine
fish oil
centrum
heheh...
Ditch centrum, mas maganda uminom ka na lang ng chick booster mas madami pa vitamins dun. Optimen ka na lang
@sir vinch,
problem kasi why i choose na bumili ng supp kasi yun ang gagawin kong pangsubstitute sa mga lacking parts. From monday to saturday kasi andito ako sa boarding house sa QC which is malapit sa work ko. wala akong lutuan dito. ang buhay ko dito is puro bili lang ng lutong ulam from lunch to dinner. T_T originally from laguna kasi ako. kaya naman FEED DAY ko ang saturday & sunday kapag andun na ako.
mga idol out na muna ako,
punta ka ako sa gym! time to lift heavy!
balitaan ko kayo tom morning. salamat!
this is wrong...
Absolutely true!!
CONSISTENCY<
A lot of people fails, Always think why you started..
Care to aware me boss dalts?
kilala mo ba si bill starr?
Ditch that centrum.
Ito masusuggest kong brands sayo in terms of quality and budget.
Whey P2,600- Either Ultimate Nutrition Prostar, ON Gold Standard or Dymatize Elite.
Creatine 1kg P1,200 - Ultimate Nutrition and Dymatize are quality brands and cheap compared to ON.
Fish Oil P580 - Kirkland Signature 400 softgels, ito na pinakamura at the same time quality din naman since usp lab aproved
Multivitamins P700-800 - Kirkland Daily Multi 500 tabs (P700) or Kirkland Performance Multi (P800) Both are better than Centrum, kinumpara ko na yung label sa likod makikita mo naman sa dosage nila. Pwede mo kunin pareho yung centrum at kirkland sa nagtitinda para icompare yung label sa likod. Ako I would choose yung Performance Multi kasi mas mataas yung dosage ng vitamins niya and may dagdag na iba pa like ginseng..
So all in all P5,180 yan.
yung creatine could last mga 8months.
Yung multi almost a year.
Yes SL(Stronglifts)5x5 is made (copied rather) by Mehdi.
Kinopya niya lang yan sa original 5x5 ni Reg Park as well as Bill Starr's version.
Yung Stronglifts 5x5 si Mehdi gumawa pero influenced by the other 5x5 programs before him, In a way that each generation improves(or at least alters) the work of the past.
Hindi ko naman sinabi si Mehdi gumawa ng 5x5 template sorry di ko kinlaro
Stronglifts = may rows as a main lift
Bill Star = power cleans as a main lift, may heavy light at medium days
Madcow = 5 sets of increasing weight working up to 1 heavy set.
Ice Cream Fitness = May certain amount of BB assistance
Reg Park = Maraming back extensions.
Starting Strength = Power Cleans, GOMAD, squats and milk advocate.
Ito pagkakaintindi ko sa pinagkakaiba nila at lahat IMO lang.
but I ain't regretting the program hence na milk ko rin naman yung gainzz dun! haha saka isa pa, napaka simple lang ng structure ng program ni mutha fackin' guru-guruhang Mehdi kaya madali ma follow ng noobs na tulad ko rin noon hehe..@Masala
bro yung madcow at ICF not recommended sa mga starters hehe mataas ang volume nya masyado at nakaka baog hahah
CONSISTENCY, nawala sakin yun before, pero salamat sa pbb, bumalik yung will ko to train dahil na din sa mga journal trainings niyo! positive effect sakin dahil namomotivate ako lalo magbuhat once nakita ko si ganito si ganyan consistent on their training lalo na kpg nag-iincrease ng lift! im trying my best to improve brah!
@allen101
noted ! salamat brah!
whey ko ngaun is PM7 (budget control...sa pasko na ako siguo mag ON GS.:lol)
sabay-sabay ko na lang bibilhin yung Crea-Dymatized,Fish Oil-kirkland,Performance multi-kirkland sa payday.hehehe
@Masala Maker,Jettie,dalton
kakabasa ko lang nung SL training program for beginners ni Mehdi ngaun. medyo sapul ako sa mga sinabi niya kasi nung college ako train lang ako ng train halos araw-araw doing them same routines or alternate every other day. gain little amount of str & muscle. simulan ko ngaun November to January ang 5x5 ni Mehdi.
---
back day yesterday:
pre-wo: whey 8oz (30mins before going to gym)
1 sachet extra joss (gym)
lat pulldown
60 lbs x 12
85 lbs x 10
100 lbs x 8
100 lbs x 8
60 lbs x 12 (panapos)
reverse close-grip lat pull down
85 lbs x 8
85 lbs x 8
85 lbs x 8
85 lbs x 8
one arm dumbell row
30 lbs x 10 (3sets)
incline row (machine)
65 lbsx10 (3sets)
DL
100 lbs x 10 (3 sets)
seated row (vbar)
75 lbs x 8 reps (3sets)
cable face pulls
35 lbs x 10 (3sets)
duration 1hr 30mins