RabaDaBango's Journal (Questions Galore)

RabaDaBangoRabaDaBango Posts: 146
in Personal Journals
Hello.

Just started lifting today following Bill Starr's 5x5

Week 0 Day 1

Bench Press:
30x5
35x5
40x5
45x5
50x5

Squats:
40x5
45x5
50x5
55x5
55x5 (nag try ako sa 60, hindi kaya.. kaya nag 55 na lang ulit ako. haha.)

Dynamic Rows:
30x5
40x5
45x5
55x5
60x5


Advice and Suggestions are very much welcomed, as well as criticisms.

Meal 1:

1/2 Chicken Breast around 200-250 g
1 cup of rice
mixed vegetables


Meal 2:
2 Peanut butter sandwiches

Meal 3:
1 serving of Quaker Oats whole grain rolled oats + 1 tbsp of milk
1 banana

Meal 4:
1 serving Mega Mass 4000
1 canned tuna + 2 eggs XL
1 1/2 Rice

Meal 5:
1 can of corned beef
1 1/2 rice
1 medium sized sweet potato.


Fire away guys.Tanong ko lang po pala sa Macro distribution.. ok lang kaya yung ganito?

1.1g of/ lb ---> Protein
40% Daily Caloric Needs ---> Carbohydrates
Remaining ---> Fats
OR

40% Protein
40% Carbohydrates
20% Fats
Kasi po nag weigh in ako kanina.. 58kg na lang po pala ako. (Kala ko 62 dati)
tapos nagsearch po ako sa net.. Bale 2552 calories daw need ko to add mass.
Bale sinusunod ko po yung unang Macro Distribution na nakita ko din po somewhere dito:

1.1g of/ lb ---> Protein
40% Daily Caloric Needs ---> Carbohydrates
Remaining ---> Fats

Ano po ma-aadvice ninyo mga master?
«1345

Comments

  • allen101allen101 Posts: 5,102
    Hello Sir.

    Welcome sa PBB.

    Nice inputs tuloy tuloy niyo lang :)

    BTW, how long have you've been lifting?
  • biomanbioman Posts: 86
    welcome
  • RabaDaBangoRabaDaBango Posts: 146
    allen101 wrote:
    Hello Sir.

    Welcome sa PBB.

    Nice inputs tuloy tuloy niyo lang :)

    BTW, how long have you've been lifting?

    Kahapon lang master. :sport:
  • DregPittDregPitt Posts: 987
    welcome and goodluck sa goals pare!
  • RabaDaBangoRabaDaBango Posts: 146
    Food Log:

    Meal 1:
    2 Rice
    1 can of Corned beef
    1 Egg XL
    1 Banana

    Meal 2:
    1 serving of Rolled Oats
    1 glass of Orange Juice
    Centrum and Potencee


    Meal 3:
    1/2 Chicken breast ~250g
    1 1/2 Rice
    2 Lumpiang Shanghai
    1 glass of Milk

    Nung kinompyut ko eh 2453 calories lang.
    around 128.8 grams of Protein, 326.7 grams of Carbohydrates and 70.2 grams of Fat.

    Kulang pa po ba food intake ko mga master?

    No Workout Today
  • allen101allen101 Posts: 5,102
    RabaDaBango wrote:
    allen101 wrote:
    Hello Sir.

    Welcome sa PBB.

    Nice inputs tuloy tuloy niyo lang :)

    BTW, how long have you've been lifting?

    Kahapon lang master. :sport:

    Talaga..

    If that's the case maganda ang mga starting stats mo plus may idea ka na agad sa nutrition unlike nung ako nagsisimula wala talaga.

    Keep it up and goodluck :)
  • RabaDaBangoRabaDaBango Posts: 146
    ^Salamat sir. Pero feeling ko kulang food intake ko.

    Tanong ko nga po pala. Ano po mga sources of fat ninyo mga master?
    Sa tingin niyo po ba e kailangan ko mag mass gainer?
  • arwin0609arwin0609 Posts: 984
    ikaw na nagsabi feeling mo kulang ang food intake mo, so dapat dagdagan mo... Wag ka na mag mass gainer muna kumain ka ng kumain.

    olive oil, peanut butter, avocado, fish oil, peanuts.

    kung gusto mo ng mass gainer, i -search mo na lang yung mga home made mass gainer dito sa forum...
  • RabaDaBangoRabaDaBango Posts: 146
    Food Log:

    Meal 1:
    1 Serving Mechado
    1 1/2 Rice
    1 Banana
    Centrum
    Potencee

    AM Snack:
    2 Peanut butter sandwich
    2 glasses of milk

    Meal 2:
    1 canned tuna
    1 egg XL
    1 1/2 Rice

    PM Snack:
    1 serving Rolled Oats
    1 scoop Nestlè Chocolate Ice cream
    30 g of Peanuts

    Meal 3:
    1/2 Chicken breast
    1 Rice
    30 g of peanuts
  • daltonkamotedaltonkamote Posts: 3,629
    RabaDaBango wrote:
    Food Log:

    Meal 1:
    2 Rice
    1 can of Corned beef
    1 Egg XL
    1 Banana

    Meal 2:
    1 serving of Rolled Oats
    1 glass of Orange Juice
    Centrum and Potencee


    Meal 3:
    1/2 Chicken breast ~250g
    1 1/2 Rice
    2 Lumpiang Shanghai
    1 glass of Milk

    Nung kinompyut ko eh 2453 calories lang.
    around 128.8 grams of Protein, 326.7 grams of Carbohydrates and 70.2 grams of Fat.

    Kulang pa po ba food intake ko mga master?

    No Workout Today

    depende, ano ba goal mo? mag palake? mag ka mass? ano ba ang katawan mo, endomorph? ectomorph? para sa akin kaunti yang pagkain mo,
  • RabaDaBangoRabaDaBango Posts: 146
    ^ Bulk po sana master. Kulang na Kulang po ba? Ano po pa kaya yung pwede ko idagdag diyan? yung food log na na quote niyo onti kasi naipit kahapon sa school stuffs. yung today medyo nadagdagan ko naman po. Ano po sa tingin niyo? Salamat din po pala. :)
  • daltonkamotedaltonkamote Posts: 3,629
    payatin ka ba? or mabilis tumaba? pde lagay ka ng pics mo para mas maganda ang pag analyze namen,
  • RabaDaBangoRabaDaBango Posts: 146
    Hello ulit. Nawala po ako dahil pinahinga ko ang aking tuhod.
    Kala ko kung anong nakuha kong injury galing sa basketball.
    Negative naman. Na clear na din ako ng doctor to lift weights.

    Na resume ko na kanina yung Week 1 ng 5x5.

    Food Log (Pa check po mga master kung tama yung calculations. Based po yan sa nutritional facts sa likod ng food
    and yung iba based sa net, yung iba wala din values.)

    Meal 1:
    1 serving oats 6.1g of P 25.2g of Carbs 3.4g of fat
    2 boiled egg whites
    Fita Crackers 2g of P 21g of Carbs 6g of Fat
    30g of Peanuts 10g of P 6g of Carbs 15g of Fat

    Meal 2:
    2 pcs Grilled Pork Chops
    1 1/2 Rice 6.6g of P 79.8g of Carbs 0.6g of Fat
    1 Suman
    1 Glass of milk 5g of P 18g of Carbs 6g of Fat

    Meal 3:
    Peanut Butter Sandwich 28g of P 92g of Carbs 20g of Fat
    30g of Peanuts 10g of P 5g of Carbs 15g of Fat
    Fita Crackers 2g of P 21g of Carbs 6g of Fat

    Meal 4: (Post WO Meal)
    1 corn
    2 boiled egg whites
    1 Corned beef 18g of P 4g of Carbs 6g of Fat
    2 Rice 8.8 g of P 106.4g of Carbs 12g of Fat
    30g of Peanuts 10g of P 5g of Carbs 15g of Fat
    1 Glass of milk 5g of P 18g of Carbs 6g of Fat

    Bale ayan po yung iba may value, yung iba wala...
    111.5g of Protein = 446 cal
    401.4g of Carbohydrates = 1605.6 cal
    111g of Fat = 999 cal

    Total Calories = 3050.6

    Yung target ko po is: 2552 Cal/day
    140g of P
    339g of Carbs
    71g of Fat

    Maraming Salamat po sa magtya-tyagang tumulong sa akin.
    Ano po maipapayo ninyo?Workout Log:

    WEEK 1 DAY 1

    Bench Press
    25x5
    30x5
    35x5
    40x5
    50x5

    Squats
    30x5 WU
    55x5x5

    Dynamic Rows
    55x5
    55x5
    60x5
    60x5
    60x5Dagdag ko na din..

    Nagcheck ako kanina sa Mercury:

    Weight: 58 kg
    Height: 5ft 6.5in
    Body Fat 14.2%
  • RabaDaBangoRabaDaBango Posts: 146
    Week 1 Day 2

    Military Press
    35x5x5

    Deadlifts
    90x5x5

    Squats
    40x5x5

    Pullups
    0, 5 negatives, 3 negatives, 3 negatives, 5 assisted.
    Naawa ata yung kasabay ko sa gym kanina. hahahaha.
  • RabaDaBangoRabaDaBango Posts: 146
    Week 1 Day 3

    Bench Press:

    45x5x5

    Squats:
    30x5
    35x5
    40x5
    45x5
    55x5

    Dynamic Rows:
    30x5
    35x5
    40x5
    45x5
    55x5

    Food Log:

    2 Rice
    1 corned beef
    2 scrambled eggs

    1 serving oatmeal
    30g peanuts
    2 boiled eggs

    Post WO meal:
    2 Rice
    1 canned tuna
    1 pork chop
    1 egg
    1 glass of milk

    1 corn
    2 slices of bread
    30g of peanuts

    200-250g of chicken breast fillet fried in butter
    1 1/2 rice
    1 glass of milk
  • RabaDaBangoRabaDaBango Posts: 146
    May tanong po pala ako. May effect po ba yung magandang pre and post work out meals sa growth ng muscles?
  • DSmallDivideDSmallDivide Posts: 4,565
    define "maganda" sir. I mean anung mga pagkain po ba ang included dun sa "supposedly" considered nyong magandang pre/post WO meals?

    Back to your question yes pre and post WO meals play a big role for muscle growth, well to be exact post workout meal ang may pinakaimportant role pagdating sa muscle growth sa 2 nabanggit mo, why? kasi after workout depleted lahat ng energy sources mo like glycogen, aside from that nasa catabloic (muscle breakdown) state ang katawan mo after heavy lifting. so it is important that you eat and refill your energy tank (glycogen) and also to turn off the catabolic switch of your body and start repairing those muscles. now if you have good food choices for post workout of course mas mapapabilis at mama-maximize ang recovery mo hence muscle will grow at a more optimum rate. :)
  • RabaDaBangoRabaDaBango Posts: 146
    Actually sir gusto ko din malaman kung ano yung magandang pre and post workout meals. Kasi sa paglurk ko din dito nabasa ko na it certainly plays a major role towards muscle growth. Kaya na conscious ako. Haha. In my case ang pre work out ko po usually ay yung lunch meal ko. 1 and a half rice or 2 rice tapos meat with vegetables, banana, 2 eggs tapos coffee or any energy drink. Post ko po eh. halos same lang dagdag lang ng peanuts. Wala po kasi akong whey pa. I really wanna learn more about nutrition din po kasi.

    should I substitute my white rice for brown rice?

    Ano po masasabi niyo sa current meal plan ko?
  • DSmallDivideDSmallDivide Posts: 4,565
    RabaDaBango wrote:
    Actually sir gusto ko din malaman kung ano yung magandang pre and post workout meals. Kasi sa paglurk ko din dito nabasa ko na it certainly plays a major role towards muscle growth. Kaya na conscious ako. Haha. In my case ang pre work out ko po usually ay yung lunch meal ko. 1 and a half rice or 2 rice tapos meat with vegetables, banana, 2 eggs tapos coffee or any energy drink. Post ko po eh. halos same lang dagdag lang ng peanuts. Wala po kasi akong whey pa. I really wanna learn more about nutrition din po kasi.

    should I substitute my white rice for brown rice?

    Ano po masasabi niyo sa current meal plan ko?

    actually ok naman yung mealplan mo though ako ha i'd prefer white rice than brown but nothing wrong naman choosing brown rice. you can actually focus your carb intake more sa post workout for refueling your muscles after workout. pwede din veggies para mas satiated ka during the day.
  • RabaDaBangoRabaDaBango Posts: 146
    Question regarding 5x5.

    Dagdagan ko po ba ng weight kapag kaya ko i 6 or more?
    Nangyayari kasi sakin. As in sunod dun sa eclipse na primer na nabasa ko dito.
    Dun kasi sa site eh merong talagang pattern.
    Eh sa ngayon po feeling ko hindi masyado intense ang aking training.

    So. ayun po. Sundin ko lang po ba yung about dun sa poundages na parang binigay nilang pattern or dagdag ako if ever kaya ko po magdagdag. Maraming Salamat po.
  • RabaDaBangoRabaDaBango Posts: 146
    Week 2 Day 1

    Bench Press:
    30x5
    35x5
    40x5
    45x5
    55x5

    Squats:
    30x5 WU
    60x5

    Dynamic Rows:
    65x5
    65x5
    60x5
    60x5
    60x5

    Nagdeload ako sa last 3 sets ng dynamic atrocious form ko. May tama po ba sa triceps ito? Akala ko kasi biceps back ang tama nito. Turns out feeling ko mas na work triceps ko doing this exercise.Triny ko din yung almost parallel yung body ko to the floor sa isang set ng dynamic rows. Masakit ang lower back ko. Form issues po ba ito or may tama talaga siya dun?
  • RabaDaBangoRabaDaBango Posts: 146
    RabaDaBango wrote:
    Week 1 Day 2

    Military Press
    35x5x5

    Deadlifts
    90x5x5

    Squats
    40x5x5

    Pullups
    0, 5 negatives, 3 negatives, 3 negatives, 5 assisted.
    Naawa ata yung kasabay ko sa gym kanina. hahahaha.

    Note to self

    Military Press 40x5x5
    Deadlifts 100x5x5
    Squats 50x5x5
    Pullups 5x5
  • DSmallDivideDSmallDivide Posts: 4,565
    This dynamic rows that you are talking about are the ones that you do sa cable machine w/ the rope attachment tama ba?

    Kung tumatama sya sa triceps mo it is very likely na sa form mo ang may prob or maybe the load is too heavy or pwede ding hindi mo narerecruit ung tamang muscles para sa movement (still has something to do w/ form). Check mo na lang muna form mo sir then add load na lang ulit paunti unti.
  • RabaDaBangoRabaDaBango Posts: 146
    DSmallDivide wrote:
    This dynamic rows that you are talking about are the ones that you do sa cable machine w/ the rope attachment tama ba?

    Kung tumatama sya sa triceps mo it is very likely na sa form mo ang may prob or maybe the load is too heavy or pwede ding hindi mo narerecruit ung tamang muscles para sa movement (still has something to do w/ form). Check mo na lang muna form mo sir then add load na lang ulit paunti unti.

    Di po sir. barbell bent over rows = dynamic rows. Ayan po yung nabasa ko dun sa primer and sa net. Or mali po yung ginawa ko based dito... http://www.eclipsegym.com/forums/viewtopic.php?t=57

    Salamat po ulit.
  • DSmallDivideDSmallDivide Posts: 4,565
    Ah ok hahaha. sorry naman, yun kasi ang alam ko na klase ng dynamic rows eh hehe. Anyhow my advice still stays the same. Form first before weight, also try contracting your shoulder blades more instead of just pulling the BB towards your body.
  • RabaDaBangoRabaDaBango Posts: 146
    Week 2 Day 2

    Military Press 40x5x4 < not convinced sa form. will not add weight next week
    Squats 50x5x5
    Deadlifts 100x5x5

    Food log:

    6 slices Spam
    1 1/2 rice

    1 peanut butter sandwich
    1 serving oats
    30g Peanuts

    Post WO meal:
    1 scrambled egg
    1 canned tuna 1 1/2 rice
    2 glasses of milk

    yan pa lang sa ngayon.
  • RabaDaBangoRabaDaBango Posts: 146
    Food log for today:

    1 pork chop
    1 1/2 rice
    1 glass of milk

    2 hotdog sandwich
    1 low fat milk (small carton)

    2 pcs bonchon spicy pork chops
    3 rice

    1 rice
    chicken afritada
    1 hard boiled egg xl (white)
    1 glass of milk.
  • DSmallDivideDSmallDivide Posts: 4,565
    Bulking ka sir noh? or Cutting ba?
  • RabaDaBangoRabaDaBango Posts: 146
    Bulking po. Pa advice na lang po sa foods na pwede pa idagdag. Nagpplano ako bumili ng whey next week para sure akong hit ko protein target.

    Nagcheck pala ako kanina sa mercury
    from...
    November 4 > November 15
    127.6 lbs > 137.5
    14.2% body fat > 15.4%
  • DSmallDivideDSmallDivide Posts: 4,565
    Hmmm... sa milk ok lang din mag opt ka uminom ng regular "fresh milk". sa meat chose leaner portions kung maari pro kung di kaya ok lang din yung ibang portions. ska wag masyado mag shy-away sa eggs.
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