筋肉への脂肪
badjong27
Posts: 31
Hello mga idols!
bago member lang po ako, really need your help on my diet plan badly.
5'6 height and 183 lbs po ako as of now, nag start ako mag gym ulit starting last oct. 25, 2014 up to date, nag start ako 192lbs ako super overweight lakas ko kase uminom and kumain walang excercise kase bc din sa work, and dumating lang sa punto na kelangan kona ulit bumalik sa gym, para sa health ko me 2 anak na din kase ko sobrang hectic talga ng sched ko and pang gabi pa, i need help sa diet plan ko takot kase ko mangyari sakin ung dati gym ako ng gym pumayat lang ako ng sobra wala kase kong kinakain ganun ako kabilis magpapayat, at napapansin ko ulit sya na parang ganun lang ulit nangyayari, e 9lbs nawala almost 3 weeks plng, ngayon bumalik ako natatakot ako pumayat lang ng wala nmn muscle gain umabot ng 60kg, kaya i need help how to decrease ang timbang ko na na maintain ko muscle ko with growth.
eto po sinusunod kong program on 3rd week napo ako.
http://www.muscleandfitness.com/workouts...ng-guide-0
and daily food intake
1. pagka gising: 5g creatine with 10 grams on gold standrad whey protein.
2.after workout: 1 scoop on gold standard whey protein 24/50grams oatmeal/1 milo 22 grams pack.
-then tulog ulit halos 6 hours lang kase tulog ko mga 1 hour para d antok sa work
3.1 hard boiled egg 9pm (me makain lang 12 pa kase ko makakain sa office)
4. kung d chicken thigh and legs minsan tuna kasing laki ng tuna belly or beef minsan me gulay (libre lang kase food samin .) with 3 eggs 1 whole 2 white only,
5. whey protein - 1 scoop on gold standrad whey protein 24g (minsan nangata ng mani, minsan 1 banana)
6.same padin no. 4 meal depende talga sa ulam misan with gulay, pero 2 eggs nlng (white only)
7. bago matulog low fat 2% milk, 1 cup.
sobrang hirap ng sched. ko nagaalaga pako ng baby ko pag pumasok na un panganay ko, same time panggabi pako. 10 hours on duty, sana matulungan nyo po ako need ko papo ba dagdagan ang carbs and protein intake ko need your advice, seryoso na ulit kase ko sa pagaayos ng katawan, sana matulungan nyo po ako. thanks in advance sport
bago member lang po ako, really need your help on my diet plan badly.
5'6 height and 183 lbs po ako as of now, nag start ako mag gym ulit starting last oct. 25, 2014 up to date, nag start ako 192lbs ako super overweight lakas ko kase uminom and kumain walang excercise kase bc din sa work, and dumating lang sa punto na kelangan kona ulit bumalik sa gym, para sa health ko me 2 anak na din kase ko sobrang hectic talga ng sched ko and pang gabi pa, i need help sa diet plan ko takot kase ko mangyari sakin ung dati gym ako ng gym pumayat lang ako ng sobra wala kase kong kinakain ganun ako kabilis magpapayat, at napapansin ko ulit sya na parang ganun lang ulit nangyayari, e 9lbs nawala almost 3 weeks plng, ngayon bumalik ako natatakot ako pumayat lang ng wala nmn muscle gain umabot ng 60kg, kaya i need help how to decrease ang timbang ko na na maintain ko muscle ko with growth.
eto po sinusunod kong program on 3rd week napo ako.
http://www.muscleandfitness.com/workouts...ng-guide-0
and daily food intake
1. pagka gising: 5g creatine with 10 grams on gold standrad whey protein.
2.after workout: 1 scoop on gold standard whey protein 24/50grams oatmeal/1 milo 22 grams pack.
-then tulog ulit halos 6 hours lang kase tulog ko mga 1 hour para d antok sa work
3.1 hard boiled egg 9pm (me makain lang 12 pa kase ko makakain sa office)
4. kung d chicken thigh and legs minsan tuna kasing laki ng tuna belly or beef minsan me gulay (libre lang kase food samin .) with 3 eggs 1 whole 2 white only,
5. whey protein - 1 scoop on gold standrad whey protein 24g (minsan nangata ng mani, minsan 1 banana)
6.same padin no. 4 meal depende talga sa ulam misan with gulay, pero 2 eggs nlng (white only)
7. bago matulog low fat 2% milk, 1 cup.
sobrang hirap ng sched. ko nagaalaga pako ng baby ko pag pumasok na un panganay ko, same time panggabi pako. 10 hours on duty, sana matulungan nyo po ako need ko papo ba dagdagan ang carbs and protein intake ko need your advice, seryoso na ulit kase ko sa pagaayos ng katawan, sana matulungan nyo po ako. thanks in advance sport
Comments
;0
10hours of work? mukhang same tau ng company sir ah, konti lang yata may ganyang kahaba hours eh, hehe
basa basa ka lang malimit sa site at tyak madami ka matutunan sa mga topics dito
eat big, lift big, get big! "sabi nila " hahahha pero totoo yan
So i decided to drop yung current program ko at mag jump ako with SL5x5 program since panggabi ako swak sakin to 3 days per week workout nato chagain ko muna gang 2months and tignan ko maging result. At 40/40/20 diet with 2000-2200 cal. Per workingout days since 165lbs nmn ang ideal weight ko. Tama po ba? Sinusunod kopo kase is ideal weight ko.
Start ko SL5x5 mamaya. Ask ko lang din kung how many days or pano kopo susundutan ng cardio tong program na to? Salamat mga boss..
squat 60 lbs 5x5 1st time kase e, until now masakit padin hita ko hirap umakyat baba sa hagdan masakit padin kaya 2 days pahinga.
BP 80lbs 5X5
BR 70 lbs 5x5
sunday ulit... ok lang ba pagsabayin 2 klase ng whey prot.? balak ko kase post workout ON GS and pag restday PM7 para mas makatipid ako.. thx..
for me you dont need to.pm7 na lang muna then saka ka magpalit if you want.its the same lang din naman na protein powder but diffrent effect lang when it comes to time . then get your protein on other whole foods. i suggest to make your diet based on the ketogenic diet. that worked very well on people i know. hope this helps
nag kakatalo na lang kung ilang gram ng protein meron sa ON and PM7, but at the end of the day, pareho lang silang " supplement".
okei napo ba tong kinakain ko SL5x5 + onting cardio program ko 1600-1800 nlng nga calorie intake ko (183 lbs) 2 days ako nag rest nadagdagan pako ng 1 pound pag timbang (bagong gising pa) sobrang bagal talga ng metabolism ko at graveyard shift pa.
modified papo ito nung una kong post.
workout day:
MEAL 1: pagkagcng 10g ON GS whey + 5g creatine (deretso gym)
MEAL 2: 30g ON GS whey + 50g quaker oat meal + 22g milo
MEAL 3: chicken thigh with leg or tuna (medium burger size) + 1 or 1/2 rice + 1 whole egg 2 -3 white egg
MEAL 4: 30g ON GS whey + 2 whole grain bread + 2 tbsp peanut butter
MEAL 5: chicken thigh with leg or tuna (medium burger size) + 1 whole egg 2 -3 white egg
MEAL 6: selecta low fat 2% 245 ML
basta sa mga meal nayan minsan me gulay or kung anong ulam sa bahay. (paulit lang talga, misan lang me century tuna)
compute ko dyan is 170g carbs/170-180 prot./40-50 fat
pag non workout days - bawas carb lang
sobra2 paba or kulang...
2nd week SL5X5 workout A:
SQUAT:
empty 2x5
20lbs 1x5
80lbs 5x5
BP:
empty 2x5
40lbs 1x5
80lbs 4x5 1X4 - ULIT =(
BR:
80lbs 5x5
abs abs kunwari 1x30
10 minutes bike (rolling)
2nd week SL5X5 workout B:
SQUAT:
empty 2x5
30lbs 1x5
90lbs 5x5
OHP:
empty 2x5
30lbs 1x5
50lbs 5x5
DL:
100lbs 1x5
130lbs 1x5
abs abs kunwari 1x30
10 minutes bike (rolling)
medyo ramdam na STR gain :sport:
sched ko kase tuesday A, thursday B, Sat. A, balak ko sana dag2 ako sunday, then tuesday A ulit. balak ko sana other strength gain para sa pullups d ko pa kase kaya, para ma praktis na sya, okay ba ang lat pulldown, seated cable row and close grip pulldown, then onting cardio or biceps/triceps exercise. thanks
Sir if your goal is bumaba ang timbang then wag po "onting cardio." If your looking for exercise para sa sunday mo then focus ka sa cardio or those high intensity/circuit training.
I understand sir. Pero advice ko sir kung ano /san ka mahina eh dun ka mag focus. If your struggling sa leg then think of leg exercises like high knees, lunges, etc... Pero upto you... ask ask ka din sa iba SL user they might have better ideas.
Current stats:
45lbs bar included:
Squat: from 145lbs -200lbs 5x5(hirap na)
BP: from 125lbs - 155lbs 5x5
BR: from 105lbs - 135lbs 5x5
OHP: from 85lbs - 110lbs 5x5
DL: from 145lbs - 195lbs 5x5(medyo madali pa takot lang biglain)
Sinanasabayan ko rin dips sa A and pullups sa B
Dips: 3x8
PU:3X3 (NAKAKAHIYA PA HAHA)
try ko po post pics and video para sa help nyo mga idol at ma improve ung form ko.. balak ko gawing tong .program in 6months..
Lakasan na ng loob haha, nagupload po ako video para mag pa help check lang ng form, madalas kase magisa lang ako nagbubuhat sa pa iba2 sched. Sa work kaya dito kopo naisipan magpatulong, maraming salamat! Ibuhos nyo napo lahat ng negative mas.okay hehehe!!
Post kopo maya2 hehe
Buhat ako later try ko mag video ng OHP..
DL195
Squat195
Kau napo bahalang humusga hehe!