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Gusto ko na Mag-GYM / Workout (2)

  • @ all

    anu magandang supplement to gain weight? thanks.
  • San may ok na gym Mandaluyong area na puwede per day ang visit. Yung walang contract / membership?

    Thanks.
  • @ all

    anu magandang supplement to gain weight? thanks.


    Start with eating a lot, as in a lot..

    From 8-12 extra rice per meal and 5-6 meals a day.

    then syempre 3-4x a week workouts :)
  • kahit anong klaseng whey protein including promatrix 7 nakakasama sa kidney pagtagal? specially kung everyday ka umiinom..

    like sa instruction ng PM7 3X a day sya.. except sunday 2x lang ako kasi restday ko yun..

    -- edited by jac9 on Dec 15 2014, 01:19 PM
  • Pag ako tinamaan ng katamaran sa pagluto or bumili ng food sa labas, more on protein powder na lang ang tntake ko for convenience. haha.
  • @ all

    anu magandang supplement to gain weight? thanks.


    Start with eating a lot, as in a lot..

    From 8-12 extra rice per meal and 5-6 meals a day.

    then syempre 3-4x a week workouts :)


    Agree ako kay Jet..

    Sama mo na ang creatine sir.. pwede ka mggain ng water weight sa maskels. :) pero mas importante pa rin ang dyeta. :)
  • kahit anong klaseng whey protein including promatrix 7 nakakasama sa kidney pagtagal? specially kung everyday ka umiinom..

    like sa instruction ng PM7 3X a day sya.. except sunday 2x lang ako kasi restday ko yun..


    Sabi nila hindi raw. mraming kumakain o nagttake ng mataas na protina, pero hindi nman nagkakaproblema sa kidney.


    http://www.bodyrecomposition.com/nutrition/protein-controversies.html/
  • -

    -- edited by espada04 on Dec 16 2014, 03:23 PM
  • ^
    tingin ku mga bro nasa sipag din yan e me kagym mate ako di sa pagmamaliit ng tao ha pero helper lang sya sa gym and 100% sure na di nya nasusunod yung gram of protein per bodyweight per day pero grabe ganda ng katawan nya marunong naman siguro ako tumingin ng ok na chest abs back and shoulder...un lang kaya ako sipag lang naniniwala ko na 3yrs bago mu makuha ung tamang katawan na gusto mu basta sipag lang un lang puso hehe
  • mga sir, mahaba haba yung bakasyon...

    mag gym sana ako ng tuloy tuloy..

    ang calorie intake ko everyday eh 1200
    ang tanong ko po, mag dadagdag po ako ng intake kung nagbabawas ako ng fats?

    145 lbs po ako ngayon...
    and may jogging ako ng 1hr, everyday... para kasing ang bagal bumaba ng weight ko...

    10 lbs kasi diba dapat every month? parang hindi kasi na nagalawa masyado simula ng tumuntong ako ng 145 lbs...

    ano po ba gagawin?
    mabilis po ba tumubo yung muscle?
  • ^
    mababawasan ka ng timbang o fats kapag less sa TDEE ang total calorie intake mo sir..

    check mo to. eto ang isa sa pagcompute ng TDEE

    http://iifym.com/tdee-calculator/


    mabilis po ba tumubo yung muscle?

    mabilis sa beginner kung tama ang dyeta, recovery at training.
    then pag tumagal, bumabagal na ang tubo.. unless kung gumamit ng steroids.
  • guys ano masasabi nyo sa promatrix 7? mag pimple out break kaya ako dun? kasi sa on gs nag pimples ako pero sa body fortress hindi (hirap lang maghanap body fortress)
  • ang calorie intake ko everyday eh 1200
    ang tanong ko po, mag dadagdag po ako ng intake kung nagbabawas ako ng fats?

    145 lbs po ako ngayon...
    and may jogging ako ng 1hr, everyday... para kasing ang bagal bumaba ng weight ko...

    10 lbs kasi diba dapat every month? parang hindi kasi na nagalawa masyado simula ng tumuntong ako ng 145 lbs...

    IMHO, mababa na yung 1200cal daily intake. since ang average is 2000 calories per day. ang alam ko realistic goal is 1-2lbs per week, which translates to 4-8lbs per month.

    145 lbs is your total body weight. alin dyan yung body fat at LBM (lean body mass)? try to compute for it sir. healthy pa yung 10-15% body fat for men, sa 20%+ yata pag babae naman.
  • ako naman magtatanong. meron ba kayo mare-recommend na program for core stability/strengthening?
  • @rayber05: ito po yung TDEE Calc na lumabas

    Your BMR: 1370 calories/day
    Your TDEE: 1883 calories/day


    IMHO, mababa na yung 1200cal daily intake. since ang average is 2000 calories per day. ang alam ko realistic goal is 1-2lbs per week, which translates to 4-8lbs per month.

    145 lbs is your total body weight. alin dyan yung body fat at LBM (lean body mass)? try to compute for it sir. healthy pa yung 10-15% body fat for men, sa 20%+ yata pag babae naman.


    di ko alam sir kung ilan yung body fat ko at LBM hahahah,
  • ^rough estimate lang yan sir. maintain mo lang yung less intake mo para mbawasan ng timbang at maybe start ka sa once per wk sa pg carb load n nakaset sa maintenance calorie o tdee mo. preferably pgkatapos mgbuhat. kung gusto mo mmaintain o malimitahan ang loss ng maskels mo, tigil mo n siguro ang jogging mo. maglakad kanalang sa umaga preferably bgo kumain. pero kung goal mo is mgbawas ng timbang n hindi iniintndi ang maskels, push mo lang ang jogging. :)
  • ^
    thank you sir! :)
  • I didn't know running can cause muscle loss. Source please.
  • I didnt say that running can cause muscle loss. Bnased ko lang ang recommendation ko given na sobrang baba ng calorie deficit niya.

    ganito ang idea, running is an high intensity exercise. kapag nasa calorie deficit ka, it MAY interfere our performance or strength sa binubuhat natin sa gym. meaning pwedeng mbawasan ang intensity o load ng binubuhat ntin. bakit? mababa kasi ang recovery capacity ntin kapag nasa calorie deficit at mas bumababa pg pinasukan pa ng running.

    Loss of intensity and large calorie deficit are the recipe of maskel loss.

    kung gusto maka-create ng malaking deficit, pwedeng-pwede ipasok sa routine ang jogging or any exercie na makakataas ng energy expenditure. assuming na mababa ang calorie intake mo n majority ng calorie is galing s protina. :)

    sources?
    nabasa ko lang sa mga forum and based sa practical experience na rin.

    pwede mong check sa number 6 dito,
    http://www.leangains.com/2011/09/fuckarounditis.html

    -- edited by rayber05 on Dec 20 2014, 10:05 AM
  • Glad you cleared that up, iba kasi dating nung last post mo I interpreted it as saying running causes muscle loss and I was surprised. Baka magkaroon ng misconception mga readers dito. Kasi naman any exercise na ginagawa kapag may caloric deficit without enough recovery can cause muscle loss, including lifting weights, not just running.

    Pro-tip: Sprint. If you want a lean, muscular body, sprinting is one of the best and convenient exercise you can do. Good for cutting too.
  • ^yes i agree sa Sprint rather than regular jogging lang.
  • Pro-tip: Sprint. If you want a lean, muscular body, sprinting is one of the best and convenient exercise you can do. Good for cutting too.


    Lean? bsta nasa calorie deficit.

    musclular body? siguro sa lower body including abs. at sa umpisa may initial gains tapos magsstop n ang gains.

    and kung ppsok ang sprint sa routine, make sure na magprogress o lumakas ka sa mga lifts sa gym na hindi naiinjure especially on lower body exercise like squats, deadlifts since those exercise also targets the muscles use on sprint. :))
  • basta ako running at stair training lang ako ( sa moa and 2 ecom bldg )

    then strength training sa gym

    :D sarap sir!

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