pwede naman sir basta mga 7-8 hours ang gap ng cardio mo and weight training. though pwede ka din mag cardio right after weight training but not the moderate/long/boring kind hehehe. cutting ka na ba sir?
puede!
try mong mag jog,ng bagong gising ng walang kain,tubig lang,as your goal is fatloss
and then eat clean,support your cardio and weightlifting calories
puede!
try mong mag jog,ng bagong gising ng walang kain,tubig lang,as your goal is fatloss
and then eat clean,support your cardio and weightlifting calories
Clean? Hugasan ba yung pagkain? Please enlighten me bro
Hello guys recently i join the gym because i want to lose my extra weight.My question is that how long i shall lose my weight if i doing the gym with great responsibility and in daily routine?Any better ideas?
The basic diet for weight gain that should contain nutritious, high calorie foods,
carbohydrate is also assential part for the weight gain,
The diet for the carbohydrate meal bread, potatoes, brown rice, pasta, couscous,fresh and dried fruit....
magpa-gain ka muna bro...tapos when u reach your ideal weight doon ka na mag loss nang fats...try to take 2700 - 3000 calories per day. dont worry about the fats u gain, it normal lang pag gaining...less cardio muna...like what i did...i'm 5'11 and 145 lbs last december and now i'm already 160lbs @15% body fats(my goal is 170 and @ 10% body fats...and do deadlift and squat.. its very important...if you have budget..buy supplements pero mas ok pa rin yung whole foods...i eat 200-300grams of chicken breast fillet and 8-10 slice of wheat bread with 4 tablespoon of peanut butter a day and 1-2 scoop of whey and etc...take enough rest....hope this help amigo...
magpa-gain ka muna bro...tapos when u reach your ideal weight doon ka na mag loss nang fats...try to take 2700 - 3000 calories per day. dont worry about the fats u gain, it normal lang pag gaining...less cardio muna...like what i did...i'm 5'11 and 145 lbs last december and now i'm already 160lbs @15% body fats(my goal is 170 and @ 10% body fats...and do deadlift and squat.. its very important...if you have budget..buy supplements pero mas ok pa rin yung whole foods...i eat 200-300grams of chicken breast fillet and 8-10 slice of wheat bread with 4 tablespoon of peanut butter a day and 1-2 scoop of whey and etc...take enough rest....hope this help amigo...
copy that sir., pero d naman problema sakin mag gain ng weight lalo na pag nag woworkout na., but still., pano nga ulet tatanggalin yung body fats ko? anong routine at diet susundin ko, base sa experience nyo
eat less carbs and high in protein foods...learn more on macros bro and food timing...as what they say "Abs Are Made In The Kitchen Not In The Gym...bodybuilding is not just doing a lot of exercise..you have to research and learn...read more bro...all the answers are already here in this site and google...
eat less carbs and high in protein foods...learn more on macros bro and food timing...as what they say "Abs Are Made In The Kitchen Not In The Gym...bodybuilding is not just doing a lot of exercise..you have to research and learn...read more bro...all the answers are already here in this site and google...
bro's sabi ng mga professionals the best time talaga to do cardio is in the morning kasi pointless daw yung cardio after eating pero i agree sa nagpost na after 7-8 hours mo gawin yung weightlifting. pero if yung goal is to gain muscle mass then you need to eat and lift more then do cardio afterwards im not sure.....
eat less carbs and high in protein foods...learn more on macros bro and food timing...as what they say "Abs Are Made In The Kitchen Not In The Gym...bodybuilding is not just doing a lot of exercise..you have to research and learn...read more bro...all the answers are already here in this site and google...
salamat sa reply sir, so bawal paps ang rice pag ganyan? never heard of macros sir, btw gusto ko lang ay mag pa ripped., yung visible yung abs.,
bro's sabi ng mga professionals the best time talaga to do cardio is in the morning kasi pointless daw yung cardio after eating pero i agree sa nagpost na after 7-8 hours mo gawin yung weightlifting. pero if yung goal is to gain muscle mass then you need to eat and lift more then do cardio afterwards im not sure.....
oo nga sir mahirap tlga isabay ang cardio sa buhat. kaya minsan ginagawa ko., pag ka rest day nlng ako ng cacardio. yung slow and steady cardio lang for 30mins
eat less carbs and high in protein foods...learn more on macros bro and food timing...as what they say "Abs Are Made In The Kitchen Not In The Gym...bodybuilding is not just doing a lot of exercise..you have to research and learn...read more bro...all the answers are already here in this site and google...
salamat sa reply sir, so bawal paps ang rice pag ganyan? never heard of macros sir, btw gusto ko lang ay mag pa ripped., yung visible yung abs.,
bro's sabi ng mga professionals the best time talaga to do cardio is in the morning kasi pointless daw yung cardio after eating pero i agree sa nagpost na after 7-8 hours mo gawin yung weightlifting. pero if yung goal is to gain muscle mass then you need to eat and lift more then do cardio afterwards im not sure.....
oo nga sir mahirap tlga isabay ang cardio sa buhat. kaya minsan ginagawa ko., pag ka rest day nlng ako ng cacardio. yung slow and steady cardio lang for 30mins
mga sir pahelp nmn, andami ko kasing nababasang mga workout routine sa google about sa mga ectomorph gaya ko. karamihan once a week per muscle group ang suggested (ex. biceps/back every monday, triceps/chest tuesday etc..)
pero may nabasa din ako na worst daw ung ganitong routine, mas ok daw ung 2x a week per muscle group ..... any suggestions mga sir?
nagbubuhat nako 2 years ago, then stopped, pero ngayon lang ulit ako nagsstart
122 lbs, 5'7 thnx
mga sir pahelp nmn, andami ko kasing nababasang mga workout routine sa google about sa mga ectomorph gaya ko. karamihan once a week per muscle group ang suggested (ex. biceps/back every monday, triceps/chest tuesday etc..)
pero may nabasa din ako na worst daw ung ganitong routine, mas ok daw ung 2x a week per muscle group ..... any suggestions mga sir?
nagbubuhat nako 2 years ago, then stopped, pero ngayon lang ulit ako nagsstart
122 lbs, 5'7 thnx
Hi bro, checking your status, try mo muna mag gain ng lean mass. Start with this link. http://www.rush.edu/rumc/page-1108048103230.html Recommended weight para sa height mo is 133 - 163. Mas malaki ka tingnan sa 160-170lbs with 8-10% bodyfat. Alam mo ba kung ilan yung body fat percentage mo?
Nutrition: Your training is just a stimulant for your muscles to grow. Take note of your caloric intake through online calculators, marami yan nakakalat sa web. Study about macros, carbs, fats, proteins. Learn the basics muna. Kung kakain ka wag ka masyadong mag consume ng thousands more of your recommended caloric intake. Sige ka, mahihirapan ka nyan magtunaw ng belly fats. Medyo marami rami yan at mahirap intindihin ang mga terms pero basa basa ka muna magegets mo rin yan.
Rest: Take a good rest always. Without rest also like Nutrition, hindi ka makaka gain ng magagandang maskels.
Kung may mga katanungan ka pa post it lang. Mas maganda sana kung gumawa ka ng journal para maraming mkatulong sa iyo since naguumpisa ka pa lang.
hehehe, parang ang daming dapat gawin eh count your macros compute you calories, akoy neleleto at nagogolohan na, para sa akin just eat right execute your program less calories kung gusto mo mag cut, surplus naman kung gusto mo mag bulk cardio syempre makakatulong talaga, lifestyle ang bodybuilding, habang buhay na dedikasyon, ngayon kung lagi mong compute calories mo at macros, ang tanong ko tatagal ka ba? buhat lang at kain the rest will follow, promise 4-6 years mong kakabuhat impossibleng walang mangyayari sa katawan mo.
Comments
dati - papunta ako gym nag jog lang ako, yan na yung warm up cardio ko. pero di gaano ka tagal kasi di gaano kalayo....
yes. and goodluck!
try mong mag jog,ng bagong gising ng walang kain,tubig lang,as your goal is fatloss
and then eat clean,support your cardio and weightlifting calories
Clean? Hugasan ba yung pagkain? Please enlighten me bro
Pwede kung ang Goal mo is to lose weight. If gain weight i will not advice it.
This is true. Yung routine ko something similar to this and okay naman effects sakin. Lost like 15lbs in 6 wks.
carbohydrate is also assential part for the weight gain,
The diet for the carbohydrate meal bread, potatoes, brown rice, pasta, couscous,fresh and dried fruit....
yung running program ko is training to run a 5k eh.
Noted sir.I guess myth nga lang tlga yung spot reduction. Proper diet lng tlga. =(
Thanks nlng sir pero d naman din artista pra magpa lipo pa.hehe. d ko lang kasi kung magcutting nako since I weigh 160lbs and stands 5'7.
copy that sir., pero d naman problema sakin mag gain ng weight lalo na pag nag woworkout na., but still., pano nga ulet tatanggalin yung body fats ko? anong routine at diet susundin ko, base sa experience nyo
^
excellent point! +1 rep
salamat sa reply sir, so bawal paps ang rice pag ganyan? never heard of macros sir, btw gusto ko lang ay mag pa ripped., yung visible yung abs.,
oo nga sir mahirap tlga isabay ang cardio sa buhat. kaya minsan ginagawa ko., pag ka rest day nlng ako ng cacardio. yung slow and steady cardio lang for 30mins
salamat sa reply sir, so bawal paps ang rice pag ganyan? never heard of macros sir, btw gusto ko lang ay mag pa ripped., yung visible yung abs.,
oo nga sir mahirap tlga isabay ang cardio sa buhat. kaya minsan ginagawa ko., pag ka rest day nlng ako ng cacardio. yung slow and steady cardio lang for 30mins
pero may nabasa din ako na worst daw ung ganitong routine, mas ok daw ung 2x a week per muscle group ..... any suggestions mga sir?
nagbubuhat nako 2 years ago, then stopped, pero ngayon lang ulit ako nagsstart
122 lbs, 5'7 thnx
Hi bro, checking your status, try mo muna mag gain ng lean mass. Start with this link. http://www.rush.edu/rumc/page-1108048103230.html Recommended weight para sa height mo is 133 - 163. Mas malaki ka tingnan sa 160-170lbs with 8-10% bodyfat. Alam mo ba kung ilan yung body fat percentage mo?
Training: Magandang magstart sa Strong Lifts 5x5 (recommended to me, tried it and had good results) pero pde mo rin itry yung iba nasa thread na ito http://pinoybodybuilding.com/forum/Thread-Workout-Routines-Archive
Now, don't forget this. The Basics.
Nutrition: Your training is just a stimulant for your muscles to grow. Take note of your caloric intake through online calculators, marami yan nakakalat sa web. Study about macros, carbs, fats, proteins. Learn the basics muna. Kung kakain ka wag ka masyadong mag consume ng thousands more of your recommended caloric intake. Sige ka, mahihirapan ka nyan magtunaw ng belly fats. Medyo marami rami yan at mahirap intindihin ang mga terms pero basa basa ka muna magegets mo rin yan.
Rest: Take a good rest always. Without rest also like Nutrition, hindi ka makaka gain ng magagandang maskels.
Kung may mga katanungan ka pa post it lang. Mas maganda sana kung gumawa ka ng journal para maraming mkatulong sa iyo since naguumpisa ka pa lang.
Goodluck sa goal!
Hindi naman dapat "it's complicated" ang bodybuilding hehe