Newbie
RabaDaBango
Posts: 146
hello po.
balak ko po mag gym by next week. sa ngayon po medyo nagreresearch research ako about working out.
nabasa ko yung post ni sir braso about sa queries eh.
age: 21
height: 5"6
weight: 62 kg
gym: bakal gym lang
preferred number of days and hours: 3 days/ week, 1 hour to 1 and a half hour per WO
goal: build muscle for a physique model type (mala Mark Wahberg sa The Fighter)
about diet po baka post ko po bukas kasi naglilista pa po ako.
iniisip mo po kung ano dapat ang program ko.
Salamat po sa mga mag susuggest. :sport:
balak ko po mag gym by next week. sa ngayon po medyo nagreresearch research ako about working out.
nabasa ko yung post ni sir braso about sa queries eh.
age: 21
height: 5"6
weight: 62 kg
gym: bakal gym lang
preferred number of days and hours: 3 days/ week, 1 hour to 1 and a half hour per WO
goal: build muscle for a physique model type (mala Mark Wahberg sa The Fighter)
about diet po baka post ko po bukas kasi naglilista pa po ako.
iniisip mo po kung ano dapat ang program ko.
Salamat po sa mga mag susuggest. :sport:
Comments
Brad try mo yung SL 5x5 Work out ayun yung ni most rerecomend for newbiee and maganda yung result!!
http://www.calculator.net/calorie-calculator.html?ctype=standard&cage=21&csex=m&cheightfeet=5&cheightinch=6&cpound=132&cheightmeter=180&ckg=60&cactivity=1.375&x=90&y=22
Macro distribution (kung tama yung term):
40-40-20
Protein = 263.9 g ~ 1055.6 calories
Carbohydrates = 263.9 g ~ 1055.6 calories
Fats = 58.64 g ~ 527.76 cal
yung isa pong nabasa kong macro distribution dito eh ganito:
1.1 g protein x weight in lbs = 1.1 x 136.4 = 150 g of protein ~ 600 cal
40% carbohydrates = 263.9 g ~ 1055.6
remaining % fat = 2639 - (600+1055.6) = 109.2 g ~ 983.4 cal
Tanong ko lang po kung ano ang mas ok sa pagpapabulk?
^I'd go for number 1.
Pero kailangan mo pa yun dagdagan ng 500 calories, since sabi mo 2638.96 ang maintenance mo so ganyan lang maabot mo di na gagalaw timbang mo.
Pwede mong kunin sa carbs,
Nagkamali po ako. 2638.96 for adding mass na po yun. Sorry. :duh:
Pero thankyou na din po. Haha.
Binabasa ko yung Bill Star 5x5. Eto na lang po siguro program ko.
Maraming salamat mga master. gawa ako journal pag ok na lahat. :sport:
dami dito...
Welcome po pala!