Mga master tanong lang, ano pong soft food ( semi liquid or liquid form ) na maganda i pre-workout?
Buwan po kasi ng Ramadan ngayon, at around 4am to 6pm hindi pwede kumain at uminom ng tubig at ibang form ng liquid. Training time ko po is around 7pm-9pm so may 6pm-7pm feeding window ako, di ko pa rin na try mag train ng fasted.
Kung mag tratrain ako ng fasted, ano po itatake kong supplement? Gusto ko po sana subukan.
I have an unopened sealed bottle here, the 320caps, thinking of disposing it, i have whey protein and wholefoods kaya no need sakin..i think you need 6-12 caps a day to reap the benefits.
Okay ba na carb source yung puto tak-tak? Kamote,niyog at may konting asukal ang ingredients niya?
Yup, give you a tip, youre 140lbs right? make sure you intake youre allotted 120-140g of protein first, then your free to eat whatever as long as you dont go over your calories for the day.
Example
Calories for the day-2300
1 whole roasted chicken is 950 calories-160g protein
The 1350calories left- its up to you if all of that is puto
Do a little research on IIFYM(if it fits your macros)
Btw, this doesnt apply to all, some people tend to bloat when eating too many carbs...others do not, go try it first, if it doesnt work for you, do what i do instead, i just allocate 200-300calories in the end of the day, 2 bars choco mucho dark choco is only 320cal.. Mura pa
Yes sir, 130-150 grams of protein po yung target ko per day
Ginagawa ko lang pong meryenda yung puto tak2
Eto mostly kinakain ko araw2.
-Half roasted chicken
-3 to 5 pcs eggs
-1 serving pro matrix 7 whey
-chicken breast/fish ( adobo,paksiw, lutong bahay )
-canned tuna ( once or twice a week lang )
-beef ( sundays lang kasi mahal )
-peeeeeeeaaanuuuuts
Yan po mostly sources ng protein ko, baka may maidadagdag pa po kayo yung mura lang sana hehe
@t4g4y said:
same tayo sir, paraan na rin siguro yan nang rest? hehehehehe
oo siguro sinadya talaga ng panahon na makapag pahinga, pero okay na sa akin kasi ang 1 day to 2 days na pahinga hahaha. Bawi bawi na lang talaga hehe, beastmode!
Routine:
Monday: Chest and Delts
Tuesday: Legs and Biceps
Wednesday: Shoulders/Upper Chest
Thursday: Rest
Friday: Biceps/Triceps
Saturday: Back and Legs
Sunday: Rest
Nagpa medical po ako kahapon at nabahala ako sa resulta sa urine test ko. May pus cells ( nana ) sa ihi ko 20-25 yung reading, at sabi ng doctor iwasan ko raw uminom ng supplements, pati rich in protein heavy foods ( chicken, beef, etc. ) dahil daw baka na iistress yung kidney at urinary tract ko.
Tanong ko lang po, nkaka apekto po ba tlga sa kidney at ihi ang protein shakes and energy drinks?
Ito po iniinom ko:
PM 7 whey at extra joss
4-5 times a week during workout days only.
Sangkatutak na tubig 10-15 glasses daily
Baka may na experience na po kayo mga masters, liwanagan nyo po ako ehehe.
Comments
June 8, 2016
LEGS AND BICEPS
Quickie workout, around 45 minutes
WU:
BW Squats 2x15
WO:
DEADLIFT - Oly Bar
110lbs 1x10
130lbs 1x8
150lbs 1x7
170lbs 1x5
190lbs 1x3
200lbs 2x1 ( Yehey new PR )
SQUATS - Smith Machine
110lbs 1x8
130lbs 1x6
140lbs 1x5
150lbs 1x4
LEG PRESS
130lbs 3x10
SEATED DB BICEP CURL
20lbs 3x12
SEATED HAMMER CURL
20lbs 3x12
MACHINE BICEP CURL
40lbs 3x15
Fasting from 4am to 6pm ( No water sad life ) kaya nag quickie workout lang.
Mga master tanong lang, ano pong soft food ( semi liquid or liquid form ) na maganda i pre-workout?
Buwan po kasi ng Ramadan ngayon, at around 4am to 6pm hindi pwede kumain at uminom ng tubig at ibang form ng liquid. Training time ko po is around 7pm-9pm so may 6pm-7pm feeding window ako, di ko pa rin na try mag train ng fasted.
Kung mag tratrain ako ng fasted, ano po itatake kong supplement? Gusto ko po sana subukan.
Thanks in advance mga masters.
^Sir okay po ba yung amino 2222 tabs? mga ilang tablet kaya lalamunin ko hehe
I have an unopened sealed bottle here, the 320caps, thinking of disposing it, i have whey protein and wholefoods kaya no need sakin..i think you need 6-12 caps a day to reap the benefits.
June 11, 2016
Shoulder and Back
50 Pull Ups
BB OH Press - Oly bar
20lbs 2x10
40lbs 3x8
DB Rows
55lbs 4x8
DB Seated Shoulder Press
35lbs 3x8
DB Rear Delt Raise
10lbs 3x15
Seated Cable Rows
150lbs 1x10
170lbs 1x10
200lbs 1x8
5 minutes AB exercise
Duration: 45 minutes
Mga masters,
Okay ba na carb source yung puto tak-tak? Kamote,niyog at may konting asukal ang ingredients niya?
June 14, 2016
Chest and Triceps
WU:
Push Up BW 2x15
Bench Press Oly bar 1x15
Dips BW 1x15
WO:
BB Flat Bench Press
50lbs 1x10
90lbs 3x8
SET 1
DB Flat Bench Press 45lbs 3x10
DB Flys 10kg 3x10
SET 2
DB Incline BP 45lbs 3x10
DB Flys 10kg 3x10
DB 2hand Tricep Extension
50lbs 3x10
DB 1hand Tricep Extension
10kg 3x10
Cable Tricep Extension
50lbs 3x10
Machine Fly
110lbs 3x10
Leg Raise +15lbs 1x10 between sets
Duration: 45 minutes
June 16, 2016
LEGS and BICEPS
WU:
BW Squats 1x50
Dynamic Stretching
WO:
DEADLIFT ( Oly bar )
110lbs 1x10
130lbs 1x8
150lbs 1x6
170lbs 1x5
190lbs 1x3
200lbs 1x2
LEG PRESS ( Akala ko 10lbs per plate, hindi pala )
13 Plates 3x10
STANDING DB BICEP CURL
10KG 3x12
DB HAMMER CURL
10kg 3x12
PREACHER MACHINE
5 Plates 3x10
CONC. BICEP CURL
15lbs 3x12
SQUATS
110lbs 1x8
130lbs 1x6
150lbs 1x5
160lbs 1x3
160lbs 1x2
Duration: 1 Hour
Yup, give you a tip, youre 140lbs right? make sure you intake youre allotted 120-140g of protein first, then your free to eat whatever as long as you dont go over your calories for the day.
Example
Calories for the day-2300
1 whole roasted chicken is 950 calories-160g protein
The 1350calories left- its up to you if all of that is puto
Do a little research on IIFYM(if it fits your macros)
Btw, this doesnt apply to all, some people tend to bloat when eating too many carbs...others do not, go try it first, if it doesnt work for you, do what i do instead, i just allocate 200-300calories in the end of the day, 2 bars choco mucho dark choco is only 320cal.. Mura pa
Yes sir, 130-150 grams of protein po yung target ko per day
Ginagawa ko lang pong meryenda yung puto tak2
Eto mostly kinakain ko araw2.
-Half roasted chicken
-3 to 5 pcs eggs
-1 serving pro matrix 7 whey
-chicken breast/fish ( adobo,paksiw, lutong bahay )
-canned tuna ( once or twice a week lang )
-beef ( sundays lang kasi mahal )
-peeeeeeeaaanuuuuts
Yan po mostly sources ng protein ko, baka may maidadagdag pa po kayo yung mura lang sana hehe
Pwede na po yan, as long as consistent...
Hays tatlong araw nabakante, friday to sunday. Bawi mamaya
June 20, 2016
CHEST and SHOULDER
WU:
5 minutes HIIT
Push Up
Oly Bar Bench Press 1x15
20lbs Flat BP 1x15
WO:
BB FLAT BP (Oly bar)
90lbs 3x8
100lbs 1x5
100lbs 2x3
Set 1
DB FLAT BP 50lbs 3x6
DB Flys 10kg 3x10
Set 2
DB Incline BP 50lbs 3x6
DB Flys 3x10
Set 3
Seated Rear Delt Raise 10lbs 3x15, 5lbs 3x15
Seated DB Bicep Curl 10kg 3x10
Set 4
Face Pull 2 Plates 3x15
Upright Row 45lbs Plate 3x10
Set 5
Pec Dec 11 Plates 3x10
Rear Delts 5 Plates 3x10
Leg Raise + 15lbs 3x12
Duration: 1 hour and 30 minutes
same tayo sir, paraan na rin siguro yan nang rest? hehehehehe
oo siguro sinadya talaga ng panahon na makapag pahinga, pero okay na sa akin kasi ang 1 day to 2 days na pahinga hahaha. Bawi bawi na lang talaga hehe, beastmode!
June 21, 2016
Rest Day
Umattend ng kasal, ayon dami pagkain, tsalap tsalap napaaga cheat day
June 22, 2016
Legs and Back
WU:
BW Squats 50
WO:
DEADLIFT - Oly bar
110lbs 1x10
130lbs 1x8
150lbs 1x6
170lbs 1x5
190lbs 1x3
200lbs 1x2
PULL UPS 50
DB Lunges
25lbs 3x10
LAT PULL DOWN
9 Plates 3x8
LEG PRESS
13 Plates 3x10
CLOSE GRIP LAT PULL DOWN
9 Plates 3x8
LEG EXTENSIONS
8 Plates 3x10
LEG CURL
8 Plates 3x10
MACHINE ROW
10 Plates 3x10
Duration: 1 Hour
June 24, 2016
SHOULDERS and BICEPS
WU:
Incline DB Bench Press 20lbs 2x15
Incline BB Bench Press 20lbs 1x15
WO:
INCLINE BB BP - OLY BAR
70lbs 3x8
DB PUSH PRESS
40lbs 3x10
SET 1
DB SHOULDER PRESS
30lbs 1x10
40lbs 1x8
45lbs 1x8
REAR DELT RAISE
10lbs 3x10
SEATED BICEP CURL
22lbs 3x12
SET 2
FRONT DELT RAISE
15lbs 3x15
REAR DELT RAISE
10lbs 3x15
HAMMER CURL
22lbs 3x12
SET 3
PREACHER CURL - Machine
5 Plates 3x12
SHOULDER PRESS - Machine
10 Plates 3x10
SET 4
BICEP CURL - Cable
7 Plates 3x10
UPRIGHT ROW
8 Plates 3x10
SIDE DELT RAISE
10lbs 3x25
LEG RAISE +15lbs 3x12
FLUTTER KICKS 3x30
Duration: 1 hour and 15 minutes
June 27, 2016
CHEST AND REAR DELTS
WU:
BB BENCH PRESS OLY BAR 1x15, 20lbs 1x15
WO:
BB FLAT BENCH PRESS - OLY BAR
90lbs 2x8
100lbs 3x5
SQUATS - Smith ( Singit lang to )
WU: BW squats 1x50
WO: 90 lbs 1x10, 110lbs 1x8, 130lbs 1x6, 150lbs 1x5
SET 1
DB Incline BP 50lbs 3x6
DB Flys 10kg 3x10
Rear Delt Raise 10lbs 3x15
SET 2
DB FLAT BP ( Neutral Grip )
50lbs 3x6
DB Flys 10kg 3x10
SET 3
SIDE DELT RAISE 10lbs 3x25
REAR DELT RAISE 10lbs 3x15
HIGH and LOW CABLES
1 Plate 3x12
Duration: 50 minutes
June 29, 2016
BACK and TRICEPS
WU:
Dynamic Stretching
WO:
50 Wide Grip Pull Ups
BB Row 70lbs 3x10
One Arm Tricep Extension 10kg 3x10
DB Row 25kg 3x8
Overhead Tricep Extension 25kg 3x10
Lat Pull Down Wide Grip 9 Plates 3x10
Lat Pull Down Close Grip 10 Plates 3x10
Machine Row 10 Plates 3x10
Cable Tricep Extension 3 Plates 3x10
Rear Delt Raise 10lbs 3x15
Lateral Delt Raise 10lbs 3x20
Seated Cable Rows 20 Plates 3x8
Duration: 1 Hour and 15 minutes
July 1, 2016
LEGS and BICEPS
WU
BW SQUATS 1x50
DEADLIFT 90lbs 1x10
WO
DEADLIFT-OLY BAR
140lbs 1x8
160lbs 1x6
180lbs 1x5
190lbs 1x3
200lbs 1x3
210lbs 2x2
LEG PRESS
13 PLATES 3x10
LEG PRESS PER LEG
7 PLATES 3x10
PREACHER CURL - Machine
5 PLATES 3x15
HAMMER CURL - Machine
5 PLATES 3x15
STANDING CALF RAISE - SMITH
190lbs 3x15
STANDING CALF RAISE - PER LEG
BW 3x15
DB LUNGES - Stationary
25lbs 3x10
BICEP CURL - Cables
7 PLATES 3x12
10 PLATES 1x8
DB PREACHER CURL
15lbs 3x15
DB SEATED BICEP CURL
25lbs 3x10
15lbs 2x20
LEG EXTENSIONS
9 PLATES 3x10
LEG CURL
8 PLATES 3x10
Duration: 1 hour and 20 minutes
JULY 4, 2016
CHEST and DELTS
WU:
Push Ups
Daynamec Stritsing
WO:
INCLINE BB BP - Oly Bar
70lbs 3x8
80lbs 1x5
90lbs 1x3
FLAT BB BP - Oly bar
90lbs 3x8
100lbs 2x5
SET 1
FLAT DB BP 50lbs 3x6
DB FLYS 10kg 3x12
REAR DELT RAISE 10lbs 3x15
SET 2
INCLINE DB BP 50lbs 3x6
DB FLYS 10kg 3x12
REAR DELT RAISE 10lbs 3x15
HIGH CABLES
2 PLATES 3x15
PEC DEC
11 PLATES 3x10
LAT DELT RAISE 15lbs 3x15
REAR DELT RAISE 10lbs 3x15
JULY 5, 2016
LEGS and BICEPS
WU:
2x50 BW Squats
WO:
SQUATS - Smith
90lbs 1x10
110lbs 1x8
130lbs 1x7
150lbs 1x6
160lbs 1x5
LEG PRESS
13 PLATES 3x10
DB LUNGES - Stationary
25lbs 3x10
STANDING CALF RAISE - Smith
190lbs 3x15
DB SEATED CALF RAISE
40lbs per leg, 3x10
PREACHER CURL
6 PLATES 3x12
DB SEATED BICEP CURL
10kg 3x12
DB HAMMER CURL
10kg 3x12
CONCENTRATED CURL
7.5kg 3x15
Duration: 1 hour 10 mins
JULY 7, 2016
SHOULDERS
WU:
Dynamic Stretching
WO:
BB OH PRESS - Oly Bar
10lbs 5x10
20lbs 2x8
25lbs 2x5
SET 1
DB SHOULDER PRESS 40lbs 2x8, 45lbs 1x8
Rear Delt Raise 10lbs 3x20
SET 2
FRONT DELT RAISE 15lbs 3x15
LATERAL DELT RAISE 10lbs 3x15
REAR DELT RAISE 10lbs 3x15
SET 3
CABLE FACE PULL 3 PLATES 3x15
REAR DELT RAISE 10lbs 3x15
SET 4:
UPRIGTH ROW 45lbs 3x15
REAR DELT RAISE 10lbs 3x15
10 Minutes AB Circuit
JULY 9,2016
BACK BICEPS TRICEPS
WU:
BW Squats 1x50
Deadlift 90lbs 1x10
WO:
DEADLIFT
90lbs 2x10
140lbs 1x8
160lbs 1x6
180lbs 1x5
190lbs 2x3
200lbs 2x1
SET 1
LAT PULL DOWN 9 PLATES 3x10
DB BICEP CURL 10kg 3x10
OH TRICEP EXTENSION 50lbs 3x10
SET 2
CLOSE GRIP PULL DOWN 10 PLATES 3x10
DB HAMMER CURL 10kg 3x10
ONE HAND OH TRICEP EXTENSION 10kg 3x10
SET 3
MACHINE ROWS 10 PLATES 3x10
ALTERNATE BICEP CURL 10kg 3x10
SET 4
DB ROWS 55lbs 3x10
TRICEP KICKBACK 10lbs 3x15
DURATION: 1 Hour
JULY 11, 2016
CHEST and REAR DELTS
WU
INCLINE BB BENCH PRESS OLY BAR 2x15
WO
INCLINE BB BENCH PRESS - Oly Bar
70lbs 2x8
80lbs 2x6
90lbs 2x5
SET 1
DB FLAT BP 50lbs 3x8
DB FLYS 25lbs 3x10
REAR DELT RAISE 10lbs 3x15
SET 2
DB INCLINE BP 45lbs 3x8
DB FLYS 25lbs 3x10
REAR DELT RAISE 10lbs 3x15
SET 3
DB FLAT BP - NEUTRAL GRIP 45lbs 3x8
REAR DELT RAISE 15lbs 3x15
DB PULLOVER 50lbs 3x8
BB BEHIND THE NECK PRESS OB+20lbs 3x15
FLUTTER KICKS 2x50
HIIT/ABS 10 minutes
Duration: 1 hour and 15 minutes
Start of my 8 weeks clean bulking, target weight: 150lbs, current weight: 138lbs
Week 1 Update:
Weight: 140lbs ( 138lbs previous )
Target weight: 150lbs ( clean bulk )
Routine:
Monday: Chest and Delts
Tuesday: Legs and Biceps
Wednesday: Shoulders/Upper Chest
Thursday: Rest
Friday: Biceps/Triceps
Saturday: Back and Legs
Sunday: Rest
Mga masters tulong po,
Nagpa medical po ako kahapon at nabahala ako sa resulta sa urine test ko. May pus cells ( nana ) sa ihi ko 20-25 yung reading, at sabi ng doctor iwasan ko raw uminom ng supplements, pati rich in protein heavy foods ( chicken, beef, etc. ) dahil daw baka na iistress yung kidney at urinary tract ko.
Tanong ko lang po, nkaka apekto po ba tlga sa kidney at ihi ang protein shakes and energy drinks?
Ito po iniinom ko:
PM 7 whey at extra joss
4-5 times a week during workout days only.
Sangkatutak na tubig 10-15 glasses daily
Baka may na experience na po kayo mga masters, liwanagan nyo po ako ehehe.