tokita's journal

tokitatokita Posts: 19
in Personal Journals
i was 85kilo before then nag gym ako nag losing after roughly 9 months i lose 25 kilos which is sabi ng mga friends ko na hindi daw para sa height ko ang aking weight kasi 5'8 ako.

question ko sa mga master pro:

ano po ang dapat kung gawin para mag gaining? it means po ba kakain na ako ng rice kasi sabi nung isang friend ko kahit 1 cup of rice per meal or 3x cup whole day?

Comments

  • Mighty_OakMighty_Oak Posts: 3,940
    What you need to do bai is to know your target daily calorie intake and macro nutrient breakdown.

    You should be in a calorie surplus of at least 3500 cals/week which would translate to about 1-2lbs combination of muscle, fat and water.

    So halimbawa nalaman mo na yung maintenance calories mo is 2,500cals/day then increase mo to at least 3,000cals para nasa surplus ka yan ang general rule when it comes to gaining weight pero may iba pang mga approach but for the meantime dito muna tayo sa basic para di ka malito.

    Also, kalokohan yung height - weight ratio na yan, pano kung 200lbs ka pero solid muscle may tatawag ba sayo ng mataba?

    Establish a goal then be determined, disciplined and persevere to reach that goal. In that way you are always looking forward to something.
  • milksworthmilksworth Posts: 3,130
    yup! that weight to height ratio can only be applied to normal non gym going folks!
  • tokitatokita Posts: 19
    Mighty_Oak wrote:
    What you need to do bai is to know your target daily calorie intake and macro nutrient breakdown.

    You should be in a calorie surplus of at least 3500 cals/week which would translate to about 1-2lbs combination of muscle, fat and water.

    So halimbawa nalaman mo na yung maintenance calories mo is 2,500cals/day then increase mo to at least 3,000cals para nasa surplus ka yan ang general rule when it comes to gaining weight pero may iba pang mga approach but for the meantime dito muna tayo sa basic para di ka malito.

    Also, kalokohan yung height - weight ratio na yan, pano kung 200lbs ka pero solid muscle may tatawag ba sayo ng mataba?

    Establish a goal then be determined, disciplined and persevere to reach that goal. In that way you are always looking forward to something.

    now i know base on a site that my maintenance calorie intake including exercise is 2332/day according to a site so does it mean i will increase it to 2500+ ? hindi po ba nakakapag pataba ito? thanks sa answers more power
  • Mighty_OakMighty_Oak Posts: 3,940
    ^If you want to gain weight you really have to increase your calorie intake. What you will gain is a combination of muscle, fats and water na din. Also maliit pa masyado yang dinagdag mo sa cal intake mo for you to gain weight.
  • tjdc3tjdc3 Posts: 69
    hi sir tokita. laki ng pinayat mo. ano ginawa mo to loose that big weight? :)
  • tokitatokita Posts: 19
    ^nag control lang talaga ako sa pagkain sir halos hindi na ako kumakain ng rice sa isang araw tuwing lunchbreak at dinner lang ako kumakain ng rice(1/4 cup rice) tapos pag breakfast wala lang halos boiled egg lang tsaka yung white nun ang kinakain ko. Drink a lot of water most specially go to gym yung ginawa ko sa gym kasi losing ako every session 3 parts ang ginagawa ko. dapat maraming reps para grabi ang pag burn ng fats :)
    Mighty_Oak wrote:
    ^If you want to gain weight you really have to increase your calorie intake. What you will gain is a combination of muscle, fats and water na din. Also maliit pa masyado yang dinagdag mo sa cal intake mo for you to gain weight.

    diba yung nakakapag pataba po yung sobrang calorie intake mo? hindi po ba madali akong patabain kasi mataba na ako dati sir :)?
  • JettieJettie Posts: 3,763
    Para sakin as long as you are hitting above your maintenance mag gagain ka talaga. Way beyond that, hello fat so gains.

    Kahit maliit pa lang experience ko sa lifting, mas naniniwala ako na kahit cutting o bulking you lift heavy or kahit maikli lang reps ng buhat doesn't matter. Nasa caloric deficit/surplus pa rin ang magdedecide kung mag bulk o cutting ka.
  • tokitatokita Posts: 19
    ^salamat dito sir. every exercise ko sa gym tag 3x reps lang pero increasing of numbers ng bubuhatin example first set 25pounds sa second is 35 and the third is 45 depende sa trip :)
  • noelnoel Posts: 304
    @tokita
    i can share with you the excel file that was shared to me also by Jettie...nakatulong to sa akin to monitor my macros,
    ....send me a PM if you're interested.
  • tokitatokita Posts: 19
    ^ sent you a pm sir thanks
  • JettieJettie Posts: 3,763
    yun oh bilang bilang! hehehe
  • tokitatokita Posts: 19
    ^pwede po bang pa share sir jeti :)
  • tokitatokita Posts: 19
    will follow 5x5 billstar program :3
  • tokitatokita Posts: 19
    first week
    weightxrepsxset

    first day
    bench-90x5 100x5 110x5 120x5 130x5
    squats-120x5x5
    row-120x5x5

    second day
    deadlift-140x5x5
    squats-90x5x5
    military press-80x5x4
    pull ups-bodyweightx5

    third day(this sunday)
    bench-
    squat-
    rows-
  • tokitatokita Posts: 19
    ngayon ko lang nalaman na total weight na pala yun thanks sir mighty
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