Hello future Bokeh
bokeh
Posts: 394
Hi. I am Bokeh, I am an Ectomorph by nature. Sobrang payatot ko noong elementary, high school, and 1st and 2nd year of college.
Pero ngayon, hindi na ako ganoon kapayat however, I have belly fats (due to eating habits)
I am standing around 5'9" to 5'10", at 88.3kg.
I am still experimenting on my program.
Any comments and suggestions please.
Btw, I have an injury - Oblique Torn Meniscus
Pero ngayon, hindi na ako ganoon kapayat however, I have belly fats (due to eating habits)
I am standing around 5'9" to 5'10", at 88.3kg.
I am still experimenting on my program.
Any comments and suggestions please.
Btw, I have an injury - Oblique Torn Meniscus
I have consulted an ortho regarding my condition and demonstrated how I squat. And he advised not to do 'ass to the grass' squats. Not sure if ill follow him LOLHorizontal and flap (oblique) tears are generally not repairable.
Weight (after workout)
Week 1: 82.5kg - 84.6kg
Week 2: 85.8
Week 3: 86.1kg
Week 4: 86.4kg
Week 5: 87kg
Week 6: 87.5kg
Week 7: 88.3kg
Week 1: 82.5kg - 84.6kg
Week 2: 85.8
Week 3: 86.1kg
Week 4: 86.4kg
Week 5: 87kg
Week 6: 87.5kg
Week 7: 88.3kg
Comments
bfast = 3pcs pandesal/3eggs/sandwith+coffee/juice.
between bfast and lunch = pm7 plus 3pcs pandesal sandwich.
Alam mo, knowing what I know know, If I would to start again I would chose the Ice Cream Fitness 5x5 rather than SL 5x5 (kung 5x5 talag gusto mo). They're essentially the same except the ice cream has added volume through assistance exercises.
And don't start w/ just the bar as SL states, thats a step backwards.
Would you know if mag mass gainer pa ako for added calories?
Hindi naman sa 5x5 talaga ang gusto ko, nabasa ko kasi na for strength siya and hindi ako malakas. Parang pang chicks nga yung binibuhat ko dati eh hehe. Ichek ko na rin yang isang 5x5
Baka po may marerecommend kayo na ibang beginners workout
kung may budget ka, then go for it, nasa sayo yan,. Para sakin, waste of money lang, ilang servings lang naman yung mga mass gainer, aside from the added calories, sandamakmak na sugar pa andun ( na di mo naman kailangan).
magkano na ba ngaun yung mass gainer? 2k? 2.5k? ilang servings ? 10 servings? 20 servince?
yung 2.5k na yan, 2.5 - 3 weeks ko nang budget sa pagkain yan eh, :P
So bili ako ng:
PM7
Creatine
Amino 22222
nabasa ko na useless yung or parang redundant ung glutamine.
Pagkagising Creatine + PM7
PreWO is PM7 + Amino 22222 (check ko pa servings)
Post WOrkout is PM7 + Amino????
Sa gabi/hapon kasi ako magwworkout, around 6PM.
Nacheck ko yung ice cream 5x5 parang awkward yung ibang workout. pero ittry kong gawin, di ko alam kung kaya ko bumaluktot gaya nya.
Also, sa Golds kasi ako nagpamember, baka yung rest day ilaan ko sa mga group exercises nila like zumba etc. or di kaya pumayat ako dito? target ko kasi is mag gain/bulk
sa ngayon ito yung estimated calorie intake ko:
Food Calorie qty TOTAL
Rice 242 4 968
Bread 67 9 603
Pork 191 3 573
Coffee 5 2 10
TOTAL 2154
Since 2k+, is this enough po pag nagwoworkout ako?
Ang plan ko is to do the Ice Cream as suggested by @popoycanton hehe.
So every other day sya, and restday din ang weekends.
What else can I do on weekends, parang sayang yung membership if 3x/week lang ako pumunta.
weightloss diet ba yan bro?
hehehe yun nga bro eh, plan ko mag gain pero ang konti ng kinakain ko. Baka masunog nga rin yan kapag nag workout ako.
may dagdag pa pala ako, mag coconsume ako ng around 5-6 boiled eggs/day.
Food Calorie qty TOTAL
Rice 242 4 968
Bread 67 9 603
Pork 191 3 573
Coffee 5 2 10
Egg 72 6 432
TOTAL 2586
Kaya I am considering before yung Mass Gainer, kaso sabi ng iba ipangkain ko nalang bro.
baka po pwede niyo ishare sakin diet niyo
dagdagan mo lang yung rice. kung pwede doblehin mo. Kung iinom ka naman ng whey, ok lang pandagdag sa total calories.
Ang gulo nyang binigay mo na breakdown pero obvious na kulang.
bale mag rice nalang ako sa breakfast, lunch, meryenda, at dinner.
then Whey Protein pagkagising + creatine 5mg
Whey Protein before workout (hapon)
Whey Protein after workout (gabi)
alisin ko na po yung Mass Gainer
yung meat damihan mo din.
Dont go below 2700cals.
wala pa po akong binili na mass gainer hehe.
normal lang ba na tyan ang lumalaki sakin? pero may laman naman konti arms ko )
noted po bro, ill reach 2.7k++ or 3k calories if possible
dagdgaan ko na yung ginogrocery kong karne. 1kg per meal na instead of .5-.75kg (for 3pax na kasi yan)
ang galing niyo bro, nag search ako kung ilan ang needed calorie intake for bulking up and ito yung lumabas:
Step 1
Determine your weight using the scale. For our example, we'll use 200 pounds.
Step 2
Multiple your weight by 17.5 to determine the number of calories you need to consume every day. At 200 pounds, you would need to consume 3,500 calories a day.
Step 3
Calculate your daily protein intake at 1 gram per pound of body weight. Accordingly, a 200-pound individual would strive to consume 200 grams of protein a day.
So around 2.7k++ yung needed calorie ko.
ok na yung yung .5-.75kg per day basta lean meat. kasi kung may 3 servings ka pa ng whey tapos may mga protein content pa yung carbs mo, more than enough na yun para sa timbang mo.
Tiyan talaga ang pinaka madali madepositohan ng fats.yung .5-.75kg na meat para sayo lang yun ha. hindi pwede ishare yan.
Sa gabi kasi ang ulam namin is around .5-.75kg na meat + yung tirang ulam. hati hati kami dyan, 3 kami.
pero sa buong araw, kung babaguhin ko diet ko, mag meat ako sa umaga, (2cups of rice + 1 order of ulam (pork/beef))
and then the same sa lunch (2cups of rice + 1 order of ulam)
and sa meryenda, depende kung ano magustuhan ko, either mag rice ulit ako or cheeseburger mcdo, or sandwich/pizza
and sa dinner, yung grinocery ko na gagawin ko ng 1kg (estimated is tig .3kg kami)
Mas gumulo ata explanation ko. basta bro thank you sa pag explain hehe.
Noted yung .5-.75kg of meat ay sakin lang
Okay na rin yung pag inom ko ng supplements noh?
I am planning kasi to try yung Ice Cream 5x5 (http://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout) as suggested by sir popoycanton.
Is this okay? or if you can recommend other beginner workout sir
Compare ALL lifts of the people doing BBing and strength training, they are very close.
Focus on Intensity
Basa lang kasi ako ng basa, and based sa mga nabasa ko tong mga sinasabi ko, wala pa ako personal experience, and yung experience ko dati is next to 0.
Kaya naman strength "daw" ang pang beginner ay para makapagbuhat siya ng maayos pag natapos na niya ang strength program. and lahat ng nababasa ko na pang beginner is compund exercises.
I tried SL 5x5 before pero kahit strength program siya, di ko naramdaman na lumakas ako.
Nung ikaw ba sir nagsimula, anong mga ginawa mo?
Question pa po pala, sa golds gym kasi may mga zumba classes and others. And since bulking ang gusto ko, can I still attend yun? kasi mukhang masarap magpapawis at para narin magising yung ibang parts ng katawan ko
flat BP
inc BP
dec BP
DB press (flat, inc, decline)
Db flyes flat
military press
front, side, rear raises
latpulldown front and back
shurgs
upright rows
DB curls
BB curls
preacher curls
tricep pressdown
legpress
calf raise
crunches
leg raises
side bends
lakad papunta at pauwi sa gym
basketball sa hapon pag walang pasok at walang buhat
Di ko pa naririnig yung word na program dati kaya lahat ginagawa ko
ikaw ba yung nasa avatar mo?
EDIT: I visited your journal. idol!
oo ako yan
should I stick to compound exercise or sa iso exercise na bro?
mahina ako magbuhat at nagsstall ako dati sa BP na around 40lbs ata hehehe.
Sana nga totoo yang sinasabi niyo sir. Dati kasi nung inincrease ko yung weight numg BP ko, may time na hindi ko na maangat at walang nakaspot, buti nakita ako nung instructor ahaha natatawa nalang ako.
Dibale siguro pag dinamihan ko pa pagkain ko at tamang execution, lalakas din ako gaya niyo
Sisimulan ko uli magpush up dati kasi nung araw araw, nag start ako sa 5 - kasi yan lang talaga ang kaya ko. Then habang tumatagal nappush ko hanggang 10, then 15, hanggang sa naging 20 at minsan naging 30 pa pero pilit na yun.
Nung tingil ko push up ng mga 2-3months, hirap na uli ako maka 5 hehe. So sanayin ko uli katawan ko.
Tanong ko lang sir, since ang susundan kong workout is yung 5x5 na 3x/week, pwede ba ako magtry ng ibang exercise during off?
O di kaya sundan ko nalang yung nasa journal ni sir allen hehe
IMO, kung wala kang gym partner,you can try Practice Auto Regulation, Meaning, depende kung anong mood meron ka nang araw na yun ( let's say, puyat, nanghihina, masakit katawan, antok, gutom, beast mode, focused etc) mag dedetermine kung gaano kabigat bubuhatin mo, let's face it, di naman kase lahat nang araw, eh naka 100% ready or full power tayo, minsan kase dahil na rin sa lifestyle or nature nang work natin, may mga times na drain na tayo bago mag gym, Practice safety in the gym, you need to know when to stop, baka mamaya maaksidente ka pa diba?
for more info about auto regulation, punta ka na lang dito,
http://www.muscleandstrength.com/articles/muscle-and-strength-basics-understanding-autoregulated-progression.html
ang problem lang kasi is kung susundan ko yung mga 5x5 na program, may idadagdag na weight every workout, so pag sinunod ko tong nasa article, nagcocontradict na sila. Anyway, thanks for sharing po brah!
wala pa akong program/listahan na susundan.
baka po may magsusuggest pa ng program/listahan?
Yung SL5x5 at Ice Cream 5x5 kasi is 3x/week lang.
Yung 70's routine naman is pang intermediate daw at mukhang mahihirapan ako dun (or pwede naman mababa lang yung weight)
So strength ang goal ko (and yung dalawang 5x5 ang choice ko dito), however, may nabasa rin ako na mag gagain rin naman ako ng strength kahit hindi particular sa strength workout ang gagawin ko - lifting will make me strong kumbaga.
and ang problem ko po sa 5x5 na dalawa is 3x/week lang sya, sayang naman yung ibang araw. (though nabasa ko rin na kailangan ng pahinga ng mga muscle (around 4 days per area/muscle)
M - A
T - rest
W - B
Th - rest
F - A
S - rest
Su - rest
M - B
itong 70s routine
M - workout A
T - workout B
W - workout C
Th - workout A
F - workout B
S - workout C
Sunday - rest
kailangan ko nalang mamili kung anong workout routine/program ang gagawin ko. I really prefer to workout 5-6x/week para na rin masulit yung mahal as in GOLD gym membership fee (ginto talaga)
Yung iba rin blessed with good genes kaya kahit walang ginagawa malaki ang katawan. may kakilala akong ganito. ayaw daw niya mag workout kasi ayaw nyang lumaki yung katawan niya ng husto.
Monday: Workout A of Ice Cream 5x5
Tuesday: Shoulder. Biceps. Triceps
Wed: Workout B of Ice Cream 5x5
Thurs: Chest. Back
Friday: Workout A of Ice Cream 5x5 (5lbs more)
Saturday: Leg
Sunday: Rest
Ill be adding 5lbs on next execution of the workout.