@olib
ako I do chins almost everyday @sets of 5. goal is to accumulate 20/day. Example 5 sa umaga, 5 around 9:00, 5 lunch time, 5 gabi, etc. You get the idea. I read this method from pavel, greasing the groove ata is what he calls it. google mo nalang for complete info.
Thanks for the info, sige google ko yan si Pavel.
So, you do chinups even outside your training day? Iniisip ko rin mag-additional bodyweight exercises during off days. Hindi ba nakaka-apekto sa recovery?
yeah, relax, rest, eat and progress! Wag ka mag madali boss since you are at your prime, yung recovery natin medyo mabagal ( bro science ) kaya sabi nga nila, sa pahinga tayo nag grow, hindi sa gym.
Thanks for the info, sige google ko yan si Pavel.
So, you do chinups even outside your training day? Iniisip ko rin mag-additional bodyweight exercises during off days. Hindi ba nakaka-apekto sa recovery?
I don't know about other BW exercise, pero in my case the chins don't affect recovery. Depende kasi sa goal, sa akin I want to up my chins so I am doing volume spread throughout the day. When I do them 5 days a week @20reps/day, that 100 reps total/week...volume is key.
When it comes to recovery bro, I think sarili mo ang makakapag sabi nun. Marami mag sasabi ng ganito dapat ..ganito dapat ... pero we must learn how to listen sa sinasabi ng katawan natin.
Some people can train properly ng 5 straight days , (pero sabi sa net, kelangan daw ng rest), pero meron ding hindi kaya ng ganun katagal.
My point here is don't let other things dictate your training days/or kung ano yung mga exercise na puede mong gawin. You can do BW exercises kung kaya ng katawan mo.
Nakakapag pahinga ang katawan natin kapag natutulog tau at kumakain ng sapat. My cents.
@olib
ako I do chins almost everyday @sets of 5. goal is to accumulate 20/day. Example 5 sa umaga, 5 around 9:00, 5 lunch time, 5 gabi, etc. You get the idea. I read this method from pavel, greasing the groove ata is what he calls it. google mo nalang for complete info.
Thanks for the info, sige google ko yan si Pavel.
So, you do chinups even outside your training day? Iniisip ko rin mag-additional bodyweight exercises during off days. Hindi ba nakaka-apekto sa recovery?
I would assume na you felt the need to train more kaya naisip mo mag bodyweight exercises sa ibang araw. Go ahead bro, give it a try. Dont worry about "recovery". Madali lang matulog at wag maggym pag wasted pa ang pakiramdam mo. Ang mahirap e yung pigilan mo sarili mo na magexercise dahil "baka" hindi makarecover yung muscle, hindi lumaki at manghina ka.
eto isipin mo:
1. overtraining= can anyone describe how it feels to be overtrained?
2. muscle growth= looooong process. you gain some and lose some.
3. strength= variable, you will have good and bad days.
naalala ko nung bago ako at student pa lang wala masyado ginagawa, 3x a week lang ako maggym MWF. minsan saturday or sunday pa lang gigil nako magbuhat at malakas ang pakiramdam ko. Pero hindi ako nagbuhat, hinihintay ko yung monday, takot kasi ako na hindi lumaki at baka maovertrain... fast forward after 12 years, i train 6x a week, sometimes2 weeks straight, minsan twice a day, may times din na 3x sa isang araw and I do it despite having 2 jobs, family and other stuff that i do. Dami ko nasayang na oras dati dahil sa recovery na yan hehehe
@olib
ako I do chins almost everyday @sets of 5. goal is to accumulate 20/day. Example 5 sa umaga, 5 around 9:00, 5 lunch time, 5 gabi, etc. You get the idea. I read this method from pavel, greasing the groove ata is what he calls it. google mo nalang for complete info.
Thanks for the info, sige google ko yan si Pavel.
So, you do chinups even outside your training day? Iniisip ko rin mag-additional bodyweight exercises during off days. Hindi ba nakaka-apekto sa recovery?
I would assume na you felt the need to train more kaya naisip mo mag bodyweight exercises sa ibang araw. Go ahead bro, give it a try. Dont worry about "recovery". Madali lang matulog at wag maggym pag wasted pa ang pakiramdam mo. Ang mahirap e yung pigilan mo sarili mo na magexercise dahil "baka" hindi makarecover yung muscle, hindi lumaki at manghina ka.
eto isipin mo:
1. overtraining= can anyone describe how it feels to be overtrained?
2. muscle growth= looooong process. you gain some and lose some.
3. strength= variable, you will have good and bad days.
naalala ko nung bago ako at student pa lang wala masyado ginagawa, 3x a week lang ako maggym MWF. minsan saturday or sunday pa lang gigil nako magbuhat at malakas ang pakiramdam ko. Pero hindi ako nagbuhat, hinihintay ko yung monday, takot kasi ako na hindi lumaki at baka maovertrain... fast forward after 12 years, i train 6x a week, sometimes2 weeks straight, minsan twice a day, may times din na 3x sa isang araw and I do it despite having 2 jobs, family and other stuff that i do. Dami ko nasayang na oras dati dahil sa recovery na yan hehehe
Wow Great Info Sir Vinch
Parang when you sleeping un na ung Recovery and Rest so OK lang na araw araw na Workout basta Gigil ka and Pakiramdaman ang katawan if kaya pa.
yeah, relax, rest, eat and progress! Wag ka mag madali boss since you are at your prime, yung recovery natin medyo mabagal ( bro science ) kaya sabi nga nila, sa pahinga tayo nag grow, hindi sa gym.
Salamat na lang at nasa prime, hindi pa naman downhill.
Talagang mas mabagal magrecover ang oldster na tulad ko; lalo na after ng back WO at DL's. Two days after, hindi ko pa rin kayang isipin ang gym. Kaya ginagawa ko yun during Fridays para pahinga sa weekend.
Lakas mo @jettie, and we're the same bodytype. Maybe in two years makukuha ko stats mo. Pero beast ka na nun.
When it comes to recovery bro, I think sarili mo ang makakapag sabi nun.
My point here is don't let other things dictate your training days/or kung ano yung mga exercise na puede mong gawin. You can do BW exercises kung kaya ng katawan mo.
Salamat. I really listen to my body that's why I'm conservative with my progress. I have to be: tanders na e.
Tama, try ko magdagdag ng BW exercises unti-unti at spread out all throughout the day. Then, tignan ko kung humihina ba ako during my main workouts.
Mas magiging demanding yung katawan mo sa pagkain, kapag hindi mo mabawi sa kinakain, magdedemand 'yan ng araw ng pahinga.
Got it Mr Core. Recovery = nutrition + rest.@badass_vinch
The reason I want to do BW exercises is to help me get stronger.
Yeah, I feel kulang yun training time ko sa gym. Kaso wasted na ko after an hour pero ok lang kasi one hour rin lang naman ang pwede ko mahugot para sa sarili ko.
So ang gagawin ko ay magBW exercise during my inbetween days (T and Th). I'll start with lower intensity and gauge my recovery by how much I get weaker ( or not weaker ) during my gym workout.
I read you say something about having a chain-reaction sa strength. Since newbie pa lang naman ako, gusto ko makita na makatulong yun para mapataas main lifts ko. Nothing ventured, nothing gained.
Salamat sa encouragement.
@Olib - do as many reps na kaya mo sa BW exercises kasi iba ang measure of strength nun versus barbell exercises. kung 5x5 ka sa barbell hindi advisable na 5x5 ka din sa push ups or pullups.
sa chins/pullups rep to failure mo, kahit pa masagwa na yung form kasi ang gusto mo naman ay strength diba so ang mahalaga lang dun ay mahatak mo yung BW mo. sa last reps kahit puro biceps na lang ang humila ok lang yun.
sa chins/pullups rep to failure mo, kahit pa masagwa na yung form kasi ang gusto mo naman ay strength diba so ang mahalaga lang dun ay mahatak mo yung BW mo. sa last reps kahit puro biceps na lang ang humila ok lang yun.
Ganun pala. Oo, masyado nga ako maselan sa form, so pag BW exercise pala, do to failure at kahit mandaya na.
Salamat ulit, sir.
sa chins/pullups rep to failure mo, kahit pa masagwa na yung form kasi ang gusto mo naman ay strength diba so ang mahalaga lang dun ay mahatak mo yung BW mo. sa last reps kahit puro biceps na lang ang humila ok lang yun.
Ganun pala. Oo, masyado nga ako maselan sa form, so pag BW exercise pala, do to failure at kahit mandaya na.
Salamat ulit, sir.
hindi naman sa mandaya, sa umpisa shempre gawin mo ng tama sa abot ng makakaya mo pero dadating ka sa point na medyo kukuha ka ng bwelo, mapapasipa ng konti or half reps nalang ROM mo.
Weights felt lighter. I remember being wobbly with the same weights a month ago. I guess deloading to 80% of work weights and doing higher volume for awhile did good for me. Hoping the strength gains continue.
BTW, had a friendly conversation with one of the veterans from our gym. Asked him how he got stronger and thicker round his torso. Said he also does bodyweight exercises during his off-days. A 100 pushups a day, dips, pullups. And he says it doesn't affect his gym training. Felt encouraged with my decision in doing additional bodyweight exercises out of the gym.
BTW, had a friendly conversation with one of the veterans from our gym. Asked him how he got stronger and thicker round his torso. Said he also does bodyweight exercises during his off-days. A 100 pushups a day, dips, pullups. And he says it doesn't affect his gym training. Felt encouraged with my decision in doing additional bodyweight exercises out of the gym.
Off days should be just that - OFF. Your muscles grow when resting. They aren't resting when doing pullups, dips, etc. Many don't realize just how intense pullups/chins/dips are for most people. Put it this way, if a guy can only do 5-10 max pullups or dips, why would you think that is any different than a guy benching a max of 5-10 reps? There IS no difference - it stresses the muscles bigtime. Rest on your off days dude if you want best results. Just sayin'.
p.s - Regarding how he said it doesn't effect his training - I'd bet the house if he indeed stopped doing those on his off days, his lifts would improve bigtime. OR, maybe he's on the sauce, which is a complete different story altogther, since gear improves ones recovery rate exponentially.
Off days should be just that - OFF. Your muscles grow when resting. They aren't resting when doing pullups, dips, etc. ... it stresses the muscles bigtime. Rest on your off days dude if you want best results. Just sayin'.
Hey, thanks for the kind advice! Call me a witless noob. But I want to see for myself. So when my lifts start to suffer, sir, you can be the first to say "I told you so".
I bought a skinfold caliper to help me track my body fat. I was using an electronic scale that gives out your weight and body fat reading for a few months but I thought it wasn't very accurate. Enter the caliper. Asked my wife to take the 4 skinfold readings (triceps, biceps, scapula, waist) while we referred back on a how-to website. So, it turns out I have approximately 21.5% bodyfat right now (at 150 lbs). I visually estimated my bodyfat before I started lifting and being lean then, I pegged it at 16%. Here are the reference pictures:
Bought a skinfold caliper. Asked my wife to take the 4 skinfold readings (tricep, bicep, shoulder, waist), referring to a how-to website. Said I'm at 21.5% BF (at 150 lbs). Looked up a picture before I started lifting when I was only 130 lbs and visually estimated my bodyfat to be 16% or thereabouts (lean). Here's some reference:
So, if I calculated it right:
my fat gain is 11.5 lbs while my muscle gain is 8.5 lbs only.
I'm gaining fat faster than muscle and I think it shows in the pics.
I'd like to continue bulking up for three more months but at this rate, I'll be fatter than I'm comfortable with. Also if I get much fat, I'll have to cut longer. And I'll probably lose the muscle while cutting... sayang naman mawawala pa yun karampot na massels.
Should I lean down now while fat levels are still manageable? Or should I get on with bulking up? Am I not doing it right because I'm gaining more fat than muscle?
Help is very much appreciated.
Thank you!
Normal ba talaga yun na mas maraming fat kesa muscle ang gains during bulk up? Is there a way to switch (more muscle, less fats) or at least equalize the ratio.
Thanks for replying, mr V.
Normal ba talaga yun na mas maraming fat kesa muscle ang gains during bulk up? Is there a way to switch (more muscle, less fats) or at least equalize the ratio.
Thanks for replying, mr V.
Yung average muscle growth per week is .5lbs. Same with fat gain .5lbs din. but this is for the individuals who know how to bulk slow. Pwede din ito sa mga genetically gifted na tao na may sabog na diet pero balanced ang muscle/fat gains. Maliban sa mga yan, wala ka na masyado magagawa sa ngayon kung mas mabilis ng konti ang fat gain mo. Kaya ang advice ko sayo is to continue what you are doing kasi ang maganda mo gawin is keep training hard until magincrease ang muscle mass mo sa buong katawan. How about fat gains? fat is like tax, forever burden na yan ng lahat pero once umabot ka sa point na madami na ang muscle mass mo overall, mas madali na mag manage ng BF. Kung titignan mo yung katawan mo, majority ng fat mass is in the midsection. I woudn't recommend cutting at this point kung sa midsection ka lang nakatingin. Siguro kung may man boobs ka, fat sa triceps, double chin and fat deposits elsewhere, yun siguro ang dapat magcut
POST WO MEAL
2 pb sandwiches
gatas
hapunan (rice with grilled tuna)
Decided to tweak my program. Squats every other workout, doing 5x5 on the deadlifts instead of 1x5 as a result then added a bicep and tricep exercise, para maiba.
Sumasakit ang lower back.
Bad move going for a 5k run last night, while still recovering from doing deadlifts.
Kept getting cramps on my spinal erectors.
Tapos mamya, squats at rows na.
Lesson: LOWER BACK recovers slowly.
Just 3 exercises today. Resting 2-3mins in between sets. Out of the gym in less than an hour.
Bench and row felt easy.
Anticlimactic. Knew I would reach my goal in squats today. But still grateful for the little victories. :yahoo:
Based on your pictures ... tuloy-tuloy lang. Nasabi na lahat ni Vinch yung mga key points.
Haha siguro ang madagdag ko na lang ... kung magkakaron tayo ng goal, mag-stay and focus tayo sa goal na yun sa mahabang panahon.
Napansin ko lang din kasi marami na ngaun ung pabago-bago ...in 3 months, bulk daw, tapos biglang cut dahil may outing, then bulk ulet after ng outing..and outcome nun walang nangyare.
Comments
4:30pm-5:30pm
PRE-WO MEAL
2 eggs
milk
WORKOUT
Squats 8,8,8,8 - 170lbs
Front Squats 8,8,8,8 - 90lbs
Chinups 8,8,8,6 (Half Chinups)
Bench Press 5,5,5,5,5,4 - 100lbs
*setback on BP: less reps on same weight as last week;
next time, do BP before chinups...
POST-WO MEAL
1 slice wheat bread
1 can sardinas
Thanks for the info, sige google ko yan si Pavel.
So, you do chinups even outside your training day? Iniisip ko rin mag-additional bodyweight exercises during off days. Hindi ba nakaka-apekto sa recovery?
Mas magiging demanding yung katawan mo sa pagkain, kapag hindi mo mabawi sa kinakain, magdedemand 'yan ng araw ng pahinga.
Some people can train properly ng 5 straight days , (pero sabi sa net, kelangan daw ng rest), pero meron ding hindi kaya ng ganun katagal.
My point here is don't let other things dictate your training days/or kung ano yung mga exercise na puede mong gawin. You can do BW exercises kung kaya ng katawan mo.
Nakakapag pahinga ang katawan natin kapag natutulog tau at kumakain ng sapat. My cents.
Good luck bro.
I would assume na you felt the need to train more kaya naisip mo mag bodyweight exercises sa ibang araw. Go ahead bro, give it a try. Dont worry about "recovery". Madali lang matulog at wag maggym pag wasted pa ang pakiramdam mo. Ang mahirap e yung pigilan mo sarili mo na magexercise dahil "baka" hindi makarecover yung muscle, hindi lumaki at manghina ka.
eto isipin mo:
1. overtraining= can anyone describe how it feels to be overtrained?
2. muscle growth= looooong process. you gain some and lose some.
3. strength= variable, you will have good and bad days.
naalala ko nung bago ako at student pa lang wala masyado ginagawa, 3x a week lang ako maggym MWF. minsan saturday or sunday pa lang gigil nako magbuhat at malakas ang pakiramdam ko. Pero hindi ako nagbuhat, hinihintay ko yung monday, takot kasi ako na hindi lumaki at baka maovertrain... fast forward after 12 years, i train 6x a week, sometimes2 weeks straight, minsan twice a day, may times din na 3x sa isang araw and I do it despite having 2 jobs, family and other stuff that i do. Dami ko nasayang na oras dati dahil sa recovery na yan hehehe
Wow Great Info Sir Vinch
Parang when you sleeping un na ung Recovery and Rest so OK lang na araw araw na Workout basta Gigil ka and Pakiramdaman ang katawan if kaya pa.
Salamat na lang at nasa prime, hindi pa naman downhill.
Talagang mas mabagal magrecover ang oldster na tulad ko; lalo na after ng back WO at DL's. Two days after, hindi ko pa rin kayang isipin ang gym. Kaya ginagawa ko yun during Fridays para pahinga sa weekend.
Lakas mo @jettie, and we're the same bodytype. Maybe in two years makukuha ko stats mo. Pero beast ka na nun.
Salamat. I really listen to my body that's why I'm conservative with my progress. I have to be: tanders na e.
Tama, try ko magdagdag ng BW exercises unti-unti at spread out all throughout the day. Then, tignan ko kung humihina ba ako during my main workouts.
Got it Mr Core. Recovery = nutrition + rest.@badass_vinch
The reason I want to do BW exercises is to help me get stronger.
Yeah, I feel kulang yun training time ko sa gym. Kaso wasted na ko after an hour pero ok lang kasi one hour rin lang naman ang pwede ko mahugot para sa sarili ko.
So ang gagawin ko ay magBW exercise during my inbetween days (T and Th). I'll start with lower intensity and gauge my recovery by how much I get weaker ( or not weaker ) during my gym workout.
I read you say something about having a chain-reaction sa strength. Since newbie pa lang naman ako, gusto ko makita na makatulong yun para mapataas main lifts ko. Nothing ventured, nothing gained.
Salamat sa encouragement.
Keep motivated.
Thanks bro, I'm a youngish-looking 40 year old.
sa chins/pullups rep to failure mo, kahit pa masagwa na yung form kasi ang gusto mo naman ay strength diba so ang mahalaga lang dun ay mahatak mo yung BW mo. sa last reps kahit puro biceps na lang ang humila ok lang yun.
Salamat ulit, sir.
hindi naman sa mandaya, sa umpisa shempre gawin mo ng tama sa abot ng makakaya mo pero dadating ka sa point na medyo kukuha ka ng bwelo, mapapasipa ng konti or half reps nalang ROM mo.
4:30pm-5:30pm
WORKOUT
OHP 8,8,6+2,7+1 - 75lbs
DB Seated Press 8,8,6+2,5+3 - 30lbs
DB Upright Row 8,8,7,7 - 30lbs
Chinups 8,8,8*
Dips 10,10,8*
*Half ROM, bwelo
POST-WO MEAL
2 slices pizza
soymilk
6:30pm-7:30pm
WORKOUT
Deadlifts 8,8,6+2 - 190lbs
BB Bent-Over Rows 8,8,8,8 - 105lbs
T-bar Row 8,8,8,8 - 95lbs
Lat Pulldowns 8,8,8,8 - 90lbs
Seated Cable Rows 8,8,8,8 - 95lbs
Finished in less than an hour: 3 min rest DLs, 1.5min rest rows, <1min rest assisted lifts.
Felt good.
POST-WO MEAL
hapunan ( beef bulalo )
5:30pm-6:30pm
Resuming 5x5 strength routines.
WORKOUT
Squats 5x5 195lbs
Bench 5x5 110lbs
BB Bent-Over Rows 5x5 110lbs
POST-WO MEAL
1 bowl spaghetti
Weights felt lighter. I remember being wobbly with the same weights a month ago. I guess deloading to 80% of work weights and doing higher volume for awhile did good for me. Hoping the strength gains continue.
BTW, had a friendly conversation with one of the veterans from our gym. Asked him how he got stronger and thicker round his torso. Said he also does bodyweight exercises during his off-days. A 100 pushups a day, dips, pullups. And he says it doesn't affect his gym training. Felt encouraged with my decision in doing additional bodyweight exercises out of the gym.
Off days should be just that - OFF. Your muscles grow when resting. They aren't resting when doing pullups, dips, etc. Many don't realize just how intense pullups/chins/dips are for most people. Put it this way, if a guy can only do 5-10 max pullups or dips, why would you think that is any different than a guy benching a max of 5-10 reps? There IS no difference - it stresses the muscles bigtime. Rest on your off days dude if you want best results. Just sayin'.
p.s - Regarding how he said it doesn't effect his training - I'd bet the house if he indeed stopped doing those on his off days, his lifts would improve bigtime. OR, maybe he's on the sauce, which is a complete different story altogther, since gear improves ones recovery rate exponentially.
Hey, thanks for the kind advice! Call me a witless noob. But I want to see for myself. So when my lifts start to suffer, sir, you can be the first to say "I told you so".
Lols! We didn't get to talk about what sauce he's on hehe.
I bought a skinfold caliper to help me track my body fat. I was using an electronic scale that gives out your weight and body fat reading for a few months but I thought it wasn't very accurate. Enter the caliper. Asked my wife to take the 4 skinfold readings (triceps, biceps, scapula, waist) while we referred back on a how-to website. So, it turns out I have approximately 21.5% bodyfat right now (at 150 lbs). I visually estimated my bodyfat before I started lifting and being lean then, I pegged it at 16%. Here are the reference pictures:
So, if I calculated it right:
my fat gain is 11.5 lbs while my muscle gain is 8.5 lbs only.
I'm gaining fat faster than muscle and I think it shows in the pics.
I'd like to continue bulking up for three more months but at this rate, I'll be fatter than I'm comfortable with. Also if I get much fat, I'll have to cut longer. And I'll probably lose the muscle while cutting... sayang naman mawawala pa yun karampot na massels.
Should I lean down now while fat levels are still manageable? Or should I get on with bulking up? Am I not doing it right because I'm gaining more fat than muscle?
Help is very much appreciated.
Thank you!
Normal ba talaga yun na mas maraming fat kesa muscle ang gains during bulk up? Is there a way to switch (more muscle, less fats) or at least equalize the ratio.
Thanks for replying, mr V.
Yung average muscle growth per week is .5lbs. Same with fat gain .5lbs din. but this is for the individuals who know how to bulk slow. Pwede din ito sa mga genetically gifted na tao na may sabog na diet pero balanced ang muscle/fat gains. Maliban sa mga yan, wala ka na masyado magagawa sa ngayon kung mas mabilis ng konti ang fat gain mo. Kaya ang advice ko sayo is to continue what you are doing kasi ang maganda mo gawin is keep training hard until magincrease ang muscle mass mo sa buong katawan. How about fat gains? fat is like tax, forever burden na yan ng lahat pero once umabot ka sa point na madami na ang muscle mass mo overall, mas madali na mag manage ng BF. Kung titignan mo yung katawan mo, majority ng fat mass is in the midsection. I woudn't recommend cutting at this point kung sa midsection ka lang nakatingin. Siguro kung may man boobs ka, fat sa triceps, double chin and fat deposits elsewhere, yun siguro ang dapat magcut
PS: at kung gusto mo lumakas, di ok magcut.
5:30pm-6:30pm
WORKOUT
Deadlifts 5x5 - 210lbs
OHP 5x5 - 80lbs
BB Preacher Curls 4x10 - 40lbs
Dips 10,10,9
POST WO MEAL
2 pb sandwiches
gatas
hapunan (rice with grilled tuna)
Decided to tweak my program. Squats every other workout, doing 5x5 on the deadlifts instead of 1x5 as a result then added a bicep and tricep exercise, para maiba.
Core is starting to see the light; DS, milksworth, mighty_oak and others showing the way ahead...
Sumasakit ang lower back.
Bad move going for a 5k run last night, while still recovering from doing deadlifts.
Kept getting cramps on my spinal erectors.
Tapos mamya, squats at rows na.
Lesson: LOWER BACK recovers slowly.
3:30pm-
WORKOUT
Squats 5,5,5,5,5 - 200lbs
Bench 5,5,5,5,5+1 - 115lbs
Row 5,5,5,5,5+2 - 115lbs
POST WO MEAL
2 pcs maruya
glass of coffee-milk
Just 3 exercises today. Resting 2-3mins in between sets. Out of the gym in less than an hour.
Bench and row felt easy.
Anticlimactic. Knew I would reach my goal in squats today. But still grateful for the little victories. :yahoo:
Based on your pictures ... tuloy-tuloy lang. Nasabi na lahat ni Vinch yung mga key points.
Haha siguro ang madagdag ko na lang ... kung magkakaron tayo ng goal, mag-stay and focus tayo sa goal na yun sa mahabang panahon.
Napansin ko lang din kasi marami na ngaun ung pabago-bago ...in 3 months, bulk daw, tapos biglang cut dahil may outing, then bulk ulet after ng outing..and outcome nun walang nangyare.
Keep us posted sir! Respect!