Di parin ata kita na welcome Vinch, so welcome to the club!....Isa ka sa dapat pamarisan sa disiplina sa pagkain..regarding naman sa workout most of us here are busting our asses pag nag gym..sa kinakain lang talaga nagkakatalo..kaya thanks for setting an example..Saludo ko!
gastosan mo na katawan mo dahil yan lang ang madadala mo sa hukay! :)salamat sir pacoy. hopefully yung mga newbies maliwanagan sa nutrition kasi hindi talaga priority ng pinoy ang diet.
Tama! hahaha naadik na sa IIFYish. Ngayon pa lang nahahapdian na ko sa budget pero paano pa pag solid bulking na ko, mader founder! Need back up... IIFHM - IF it fits help mother!
hahaha...ibang acronym naman IIFYB.. gastos talaga pero marami ibang source ng protein na mura lang gaya nga ng eggs bili ka by bulk gaya ko 5 trays $3 each. tagal na rin,.....galunggong di ba mura sabi ni tita cory hahaha....
@ kulafu: normal food lang yan sir medyo weird lang kung titignan. staple sa diet ko ang chicken since its the best meat source available. easy to prepare din. hahaha pero tama ka sobra hirap kainin, mas madali pa magworkout.
Upperbody July 30, 2013
Duration: 8:25-9:30am
stretching 10minutes
warm up: Vbar chins and dips
Flat Iso machine press 300lbs superset with supported Tbar rows 160lbs
Inclined Iso machine press 300lbs superset with weighted pullups +30lbs
inclined flyes 45lbs superset with dips
@ kulafu: normal food lang yan sir medyo weird lang kung titignan. staple sa diet ko ang chicken since its the best meat source available. easy to prepare din. hahaha pero tama ka sobra hirap kainin, mas madali pa magworkout.
any tips para mas maging bearable ang pagkain ng chicken breast on a regular basis ?
sinubukan ko kasi dati ipagsalit-salit ang mga ulam na ito
chicken breast adobo
chicken breast estopado
chicken breast sinigang
naumay pa rin ako
ang problema kasi chicken breast ay di sya juicy. yung tipong tuyo ang karne, di tulad sa thigh part or leg part na juicy
kaya kong ubusin with ease ang apat na quarter chicken composed of thigh and leg... pero sa quarter chicken na composed of breast and wing, kaya ko pero mahirap
malaking tulong yung non-stick pan bro, kasi pwede mo sear yung breast sa olive oil tapos gawa ka ng different dips. parang sa world chicken. eto mga usual kong sauces noon:
1. cream of corn with minced button mushrooms in gravy
2. parmigiana= onions, garlic, basil/oregano, EVOO and crushed tomatoes (salt & pepper to taste). parmesan cheese is optional
3. ala king= whole milk, cheese, butter,garlic, onions, minced carrots and corn (salt & pepper to taste)
4. BBQ sauce (usually hickory or smoked)= just like Ronnie Coleman
5. sukang pinakurat with soy sauce and tons of onions paired with salted egg/tomatoes (i got this when i went to cebu)
6. mexican salsa= diced tomatoes, onions, garlic, cilantro, chili (salt & pepper to taste), green bell peppers and cheese sauce is optional
iniisip ko cream cheese or melted butter. hirap talaga upakan ng chicken breast
sa beef naman, mahal at matagal lutuin
sa pork, talo ka sa per kilo weight dahil makapal ang taba
curious lang ako, ano body type mo ? pure ectomorph ?
combination kasi ako ng ecto at endo. thin yung wrists ko at madali mag-accumulate ang fat sa belly area. kung similar tayo ng body type, hingi sana ako ng insights on how your approach a smart fat loss
cheapest quality beef na nabili ko sa grocery ng cash and carry, galaxy meatshop ata yun sa dulo ng meat section. 250-270 per kilo lang top round/bottom round. very lean walang taba and they will even cut it for you. kadalasan very thin slices pinapagawa ko para mabilis maluto. beef ang staple ko nung summer 2012.
Skinny fat ako before magstart magweights. at until now makapal pa din yung skin ko (genetics na). siguro nga parehas tayo ng bodytype. pero sa eating habits ng mga pinoy tracing back nung childhood, mahirap magassume kung anong bodytype natin especially kung before puberty e may malnutriton na. so most likely sa growing years natin e hindi natin namaximize yung growth potential natin. tendency, kung endo or meso ka pero lumaki ka sa pancit canton at hotdogs, mukhan kang ecto sa teenage years mo.
hindi ako ecto, until now curious pa din ako sa bodytype ko. bago ako magweights alam ko na ang payat ko kaya nagbuhay baboy ako ng 3 months muna magkalaman lang.
i feel you man, ganyan din ako dati. but it could be possible na thick skinned ka din like me. kasi even at the driest and most dehydrated condition I've reached e parang ang kapal pa din ng skin ko.
It's crazy but i think you need to make a big sacrifice. you need to bulk bro then shift to hypertrophy training or something like PHAT. the process will make you gain muscle ang fat, let say on a 2:4 ratio until you get around 180lbs max since you have a big frame to fill out. i feel that losing fat is not your problem, your body is fighting back at you since at your weight, nasa edge ka na. any further drop in weight regardless if its from fat is not healthy anymore. @155lbs your body will suck nutrients fast especially if you introduce a different training stimulus. last year, i was aiming to get my best ever condition unfortunately i realized that my body cannot take it anymore because i have been leaning out for almost a year. Ayun, i sacrificed the hard earned cuts. yes i gained fat and ofcourse muscles. after that bulk, i leaned out again and ended up better. try it sir, it might take longer but if it will get you to your goal, why not.
cheapest quality beef na nabili ko sa grocery ng cash and carry, galaxy meatshop ata yun sa dulo ng meat section. 250-270 per kilo lang top round/bottom round. very lean walang taba and they will even cut it for you. kadalasan very thin slices pinapagawa ko para mabilis maluto. beef ang staple ko nung summer 2012.
Skinny fat ako before magstart magweights. at until now makapal pa din yung skin ko (genetics na). siguro nga parehas tayo ng bodytype. pero sa eating habits ng mga pinoy tracing back nung childhood, mahirap magassume kung anong bodytype natin especially kung before puberty e may malnutriton na. so most likely sa growing years natin e hindi natin namaximize yung growth potential natin. tendency, kung endo or meso ka pero lumaki ka sa pancit canton at hotdogs, mukhan kang ecto sa teenage years mo.
hindi ako ecto, until now curious pa din ako sa bodytype ko. bago ako magweights alam ko na ang payat ko kaya nagbuhay baboy ako ng 3 months muna magkalaman lang.
i feel you man, ganyan din ako dati. but it could be possible na thick skinned ka din like me. kasi even at the driest and most dehydrated condition I've reached e parang ang kapal pa din ng skin ko.
It's crazy but i think you need to make a big sacrifice. you need to bulk bro then shift to hypertrophy training or something like PHAT. the process will make you gain muscle ang fat, let say on a 2:4 ratio until you get around 180lbs max since you have a big frame to fill out. i feel that losing fat is not your problem, your body is fighting back at you since at your weight, nasa edge ka na. any further drop in weight regardless if its from fat is not healthy anymore. @155lbs your body will suck nutrients fast especially if you introduce a different training stimulus. last year, i was aiming to get my best ever condition unfortunately i realized that my body cannot take it anymore because i have been leaning out for almost a year. Ayun, i sacrificed the hard earned cuts. yes i gained fat and ofcourse muscles. after that bulk, i leaned out again and ended up better. try it sir, it might take longer but if it will get you to your goal, why not.
Holy shit brah, I was thinking about this for the longest time! mahirap kasi kami nung elem to college (OK lang ngayon) so kung ano lang ung pagkain nun un lang at minsan kung wala kang abutan eh di wala.
I mean I couldv'e been 5'10" if my nutrition was right back then lol.
@ sir monch: oo sir malaking bagay talaga yung nutrition lalo na habang bata. nung bata ako e kung ano ano lang din kinakain ko, e pano yun lang ang afford ng family that time. kaya yung bunso kong kapatid na lalaki e tinutukan ko talaga sa nutrition nya since maghighschool hangang college nya (varsity sya ng basketball). at ibang iba ang built nya samin compared nung ganung age namin. kakagulat din mga highschool basketball varsities ngayon, may umaabot ng 6'7 kahit teenager pa lang! dati si Bonel Balingit lang ang matangkad.
@allen: dami BBQ sauce sa grocery bro, iba ibang brand (kraft, clara ole, del monte, etc) A1 favorite ko pero mahal. madami variations at flavors ng BBQ sauce bili ka kahit maliit muna para makatry ka ng iba ibang flavors. minsan gumagawa ako pero ewan ko kung BBQ sauce ba matatawag yun, pero ok naman lasa hehehe.
@ sir monch: oo sir malaking bagay talaga yung nutrition lalo na habang bata. nung bata ako e kung ano ano lang din kinakain ko, e pano yun lang ang afford ng family that time. kaya yung bunso kong kapatid na lalaki e tinutukan ko talaga sa nutrition nya since maghighschool hangang college nya (varsity sya ng basketball). at ibang iba ang built nya samin compared nung ganung age namin. kakagulat din mga highschool basketball varsities ngayon, may umaabot ng 6'7 kahit teenager pa lang! dati si Bonel Balingit lang ang matangkad.
+1000
ang dami na ngang matatangkad ngayon kasi iba na din ang focus sa nutrition ngayon unlike before lalo na't nasa information age na tayo where everything we want to know is just a click away.
Swerte ng utol mo ikaw kuya nya, now he has to thank you for being physically superior than most people of his age hehehe
Thanks bro.
Kaso ang trip ko talaga yung sa world chicken, yung ranch style bbq kaso nga mahal benta nila haha.Tinamaan ako sa pancit canton at hotdogs.....
pag rest days, ko majority protein and fats, minimal ang carbs. ang carb source ko pag rest day ay 2 to 3 saging na saba. minsan, sumusundot ako ng isang slice ng blueberry cheesecake sa Banapple. sa protein, 1 whole roasted chicken including the skin at isang buong grilled boneless bangus
pag training days, I train fasted, only coffee as supplement to get that "kick". my post workout meal usually consists of the whole breast portion the chicken plus the wings tapos lamon to the max sa white rice. Usually, kaya ko ubusin ang 300g to 400g of carbs in my post workout meal. Last meal ko bago matulog ay yung remaining parts ng chicken (thighs and legs but no skin) tapos 200g of carbs. Pag merong fruitcake, I eat more than half of it during my post workout meal. sa training days lang talaga ako lamon to the max ng carbs para di ako ma-praning during rest days
baka itanong mo na rin ang training ko
twice a week lang due to studies and work
Day 1 - Monday
Back Squat
Flat Bench Press
Chin Ups
Day 2 - Friday or Saturday
Regular Deadlift
Push Press
Pull Ups (planning to change this to Dips)
sa 1st working set, ito yung pinakamabigat na kaya kong gawin for 5 reps (1st rep and last rep looks almost the same, i dont train to failure anymore). exception lang sa bench press, my top set consists of 6 reps
for the 2nd set, drop the weight by 10 to 15% but add one rep. I increase explosiveness
sa 3rd set, same approach, drop the weight again then do it more explosively
example
Bench press (edit: ito pala ang ginawa ko last Monday, July 29). for next week, increase ko lang ang weight by 2.5 lbs
1st set - 132 lbs @ 6 reps
2nd set - 122 lbs @ 7 reps
3rd set - 112 lbs @ 8 reps
wow, sarap! dami variety, saturdays lang ako nakakakain ng flavored meat at blueberry cheesecake (inuupakan ko talaga to every saturday sa buffet). Sir, pag nagclean up ka ng diet pero still in the bulking phase, try mo magswitch to potatoes, kamote, oats, brown rice for carbs, tapos minimize your fat intake. probably for 4-6 straight months.then dont train fasted like that, slam a scoop of whey 30 minutes before the coffee. if you are training first thing in the morning ha. kasi if you had a meal like 5 hours before ok lang kasi wala ka pa sa fasted state.
try ko muna i-maintain ang diet ko and see if the deloading and not training to failure will help me break my conventional DL record of 170 lbs @ 3 reps. last week 122 lbs @ 5 reps ang ginawa ko. tempting to do a 10-lb increase this coming friday pero i will be conservative and just up it by 5 lbs and do 5 reps as explosively as possible
mahirap kasi pag dalawang variable (diet and training) ang binago ko ng sabay, di ko malalaman kung talagang nabugbog lang ang CNS ko sa training to failure. more than a year din akong nag-train to failure
salamat ulit sa mga tips. gawa na rin ako ng journal ko, naha-highjack ko na yata ang journal mo
yung pag switch ng food sources might help you reset your body's tolerance, allergies and sensitivity. kasi i've noticed that when our body is already familiar with the food lalo na sa carbs and fat ang hirap maging lean kasi same ang responseng katawan natin (kaya nga madami galit sa white rice kasi buong buhay ng mga pinoy yun ang kinakain natin at cooking oil).
About your training, twice a week is kulang IMO both for growth and strength especially if you have a lot of stress form work and studies kasi indirectly tayo pinapahina ng mga ganyang issues. ang masasuggest ko na training for you kung twice a week lang e yung brutal talaga at very taxing on your muscles and CNS. the strategy is to not to stimulate but to annahilate for 1 day then recover for 3 days then annihilate it again tapos recover. if you have 3 days to rest, then make sure your training is brutal enough for you to recover that long kasi if kinabukasan ay ok ka na, most likely the 2 remaining restdays will be consumed by stress. sounds unorthodox but it tried doing this when i was in your situation. to be honest, if aesthetics/physique ang goal mo and bonus na lang ang strength, hindi ganyan dapat ang training mo (opinion ko lang). oo you need strength for size pero tension talaga ang important for building muscles. imagine if you are benching heavy (example 400lbs for 5 smooth reps, full ROM ) with proper time under tension versus benching heavy (example 500lbs for 2 reps super arched back, locking out on top, in short pecs are not hit). who will build a better chest in the long run?
i also think that you didn't overtrain because of training to failure. there are alot of variables that affects our recovery and its always easy to extend the rest days if you feel worn out diba. it could be that your training style is working against you and that is very possible also.
opinion ko lang naman based on experience and what i've researched before but just think about it sir if it makes sense.
Comments
Ang consistent lang na presyo ngayon fishball at 50 cents pa rin isa
Upperbody July 30, 2013
Duration: 8:25-9:30am
stretching 10minutes
warm up: Vbar chins and dips
Flat Iso machine press 300lbs superset with supported Tbar rows 160lbs
Inclined Iso machine press 300lbs superset with weighted pullups +30lbs
inclined flyes 45lbs superset with dips
machine curls / Inclined dumbell curls / hammer curls
3 sets; 10-15 reps
My shoulders felt better today but im a little lethargic because i had a bad sleep. Pretty decent workout atleast.
Basketball drills 30 minutes
stretching 15 minutes
any tips para mas maging bearable ang pagkain ng chicken breast on a regular basis ?
sinubukan ko kasi dati ipagsalit-salit ang mga ulam na ito
chicken breast adobo
chicken breast estopado
chicken breast sinigang
naumay pa rin ako
ang problema kasi chicken breast ay di sya juicy. yung tipong tuyo ang karne, di tulad sa thigh part or leg part na juicy
kaya kong ubusin with ease ang apat na quarter chicken composed of thigh and leg... pero sa quarter chicken na composed of breast and wing, kaya ko pero mahirap
1. cream of corn with minced button mushrooms in gravy
2. parmigiana= onions, garlic, basil/oregano, EVOO and crushed tomatoes (salt & pepper to taste). parmesan cheese is optional
3. ala king= whole milk, cheese, butter,garlic, onions, minced carrots and corn (salt & pepper to taste)
4. BBQ sauce (usually hickory or smoked)= just like Ronnie Coleman
5. sukang pinakurat with soy sauce and tons of onions paired with salted egg/tomatoes (i got this when i went to cebu)
6. mexican salsa= diced tomatoes, onions, garlic, cilantro, chili (salt & pepper to taste), green bell peppers and cheese sauce is optional
Sana may magustuhan ka sir.
iniisip ko cream cheese or melted butter. hirap talaga upakan ng chicken breast
sa beef naman, mahal at matagal lutuin
sa pork, talo ka sa per kilo weight dahil makapal ang taba
curious lang ako, ano body type mo ? pure ectomorph ?
combination kasi ako ng ecto at endo. thin yung wrists ko at madali mag-accumulate ang fat sa belly area. kung similar tayo ng body type, hingi sana ako ng insights on how your approach a smart fat loss
Skinny fat ako before magstart magweights. at until now makapal pa din yung skin ko (genetics na). siguro nga parehas tayo ng bodytype. pero sa eating habits ng mga pinoy tracing back nung childhood, mahirap magassume kung anong bodytype natin especially kung before puberty e may malnutriton na. so most likely sa growing years natin e hindi natin namaximize yung growth potential natin. tendency, kung endo or meso ka pero lumaki ka sa pancit canton at hotdogs, mukhan kang ecto sa teenage years mo.
hindi ako ecto, until now curious pa din ako sa bodytype ko. bago ako magweights alam ko na ang payat ko kaya nagbuhay baboy ako ng 3 months muna magkalaman lang.
i feel you man, ganyan din ako dati. but it could be possible na thick skinned ka din like me. kasi even at the driest and most dehydrated condition I've reached e parang ang kapal pa din ng skin ko.
It's crazy but i think you need to make a big sacrifice. you need to bulk bro then shift to hypertrophy training or something like PHAT. the process will make you gain muscle ang fat, let say on a 2:4 ratio until you get around 180lbs max since you have a big frame to fill out. i feel that losing fat is not your problem, your body is fighting back at you since at your weight, nasa edge ka na. any further drop in weight regardless if its from fat is not healthy anymore. @155lbs your body will suck nutrients fast especially if you introduce a different training stimulus. last year, i was aiming to get my best ever condition unfortunately i realized that my body cannot take it anymore because i have been leaning out for almost a year. Ayun, i sacrificed the hard earned cuts. yes i gained fat and ofcourse muscles. after that bulk, i leaned out again and ended up better. try it sir, it might take longer but if it will get you to your goal, why not.
Holy shit brah, I was thinking about this for the longest time! mahirap kasi kami nung elem to college (OK lang ngayon) so kung ano lang ung pagkain nun un lang at minsan kung wala kang abutan eh di wala.
I mean I couldv'e been 5'10" if my nutrition was right back then lol.
Reps for you brah!
Bumibili ka sa kanila? Or may nabibili ka or gumagawa ka ng kalasa nun?
Taena sarap kasi nun e hehe.
Medjo mahal nga lang yung binebenta nila
@allen: dami BBQ sauce sa grocery bro, iba ibang brand (kraft, clara ole, del monte, etc) A1 favorite ko pero mahal. madami variations at flavors ng BBQ sauce bili ka kahit maliit muna para makatry ka ng iba ibang flavors. minsan gumagawa ako pero ewan ko kung BBQ sauce ba matatawag yun, pero ok naman lasa hehehe.
+1000
ang dami na ngang matatangkad ngayon kasi iba na din ang focus sa nutrition ngayon unlike before lalo na't nasa information age na tayo where everything we want to know is just a click away.
Swerte ng utol mo ikaw kuya nya, now he has to thank you for being physically superior than most people of his age hehehe
Kaso ang trip ko talaga yung sa world chicken, yung ranch style bbq kaso nga mahal benta nila haha.Tinamaan ako sa pancit canton at hotdogs.....
wahahahaha
Basketball drills 30minutes
Stretching 15minutes
thanks for the input on the previous page
dinagdagan ko muna ang kain ko during rest days. ang lunch ko ngayon, 8-pc chicken joy
di kasi ako nakapagbaon at naumay ako sa roasted chicken
pag training days, I train fasted, only coffee as supplement to get that "kick". my post workout meal usually consists of the whole breast portion the chicken plus the wings tapos lamon to the max sa white rice. Usually, kaya ko ubusin ang 300g to 400g of carbs in my post workout meal. Last meal ko bago matulog ay yung remaining parts ng chicken (thighs and legs but no skin) tapos 200g of carbs. Pag merong fruitcake, I eat more than half of it during my post workout meal. sa training days lang talaga ako lamon to the max ng carbs para di ako ma-praning during rest days
baka itanong mo na rin ang training ko
twice a week lang due to studies and work
Day 1 - Monday
Back Squat
Flat Bench Press
Chin Ups
Day 2 - Friday or Saturday
Regular Deadlift
Push Press
Pull Ups (planning to change this to Dips)
sa 1st working set, ito yung pinakamabigat na kaya kong gawin for 5 reps (1st rep and last rep looks almost the same, i dont train to failure anymore). exception lang sa bench press, my top set consists of 6 reps
for the 2nd set, drop the weight by 10 to 15% but add one rep. I increase explosiveness
sa 3rd set, same approach, drop the weight again then do it more explosively
example
Bench press (edit: ito pala ang ginawa ko last Monday, July 29). for next week, increase ko lang ang weight by 2.5 lbs
1st set - 132 lbs @ 6 reps
2nd set - 122 lbs @ 7 reps
3rd set - 112 lbs @ 8 reps
try ko muna i-maintain ang diet ko and see if the deloading and not training to failure will help me break my conventional DL record of 170 lbs @ 3 reps. last week 122 lbs @ 5 reps ang ginawa ko. tempting to do a 10-lb increase this coming friday pero i will be conservative and just up it by 5 lbs and do 5 reps as explosively as possible
mahirap kasi pag dalawang variable (diet and training) ang binago ko ng sabay, di ko malalaman kung talagang nabugbog lang ang CNS ko sa training to failure. more than a year din akong nag-train to failure
salamat ulit sa mga tips. gawa na rin ako ng journal ko, naha-highjack ko na yata ang journal mo
About your training, twice a week is kulang IMO both for growth and strength especially if you have a lot of stress form work and studies kasi indirectly tayo pinapahina ng mga ganyang issues. ang masasuggest ko na training for you kung twice a week lang e yung brutal talaga at very taxing on your muscles and CNS. the strategy is to not to stimulate but to annahilate for 1 day then recover for 3 days then annihilate it again tapos recover. if you have 3 days to rest, then make sure your training is brutal enough for you to recover that long kasi if kinabukasan ay ok ka na, most likely the 2 remaining restdays will be consumed by stress. sounds unorthodox but it tried doing this when i was in your situation. to be honest, if aesthetics/physique ang goal mo and bonus na lang ang strength, hindi ganyan dapat ang training mo (opinion ko lang). oo you need strength for size pero tension talaga ang important for building muscles. imagine if you are benching heavy (example 400lbs for 5 smooth reps, full ROM ) with proper time under tension versus benching heavy (example 500lbs for 2 reps super arched back, locking out on top, in short pecs are not hit). who will build a better chest in the long run?
i also think that you didn't overtrain because of training to failure. there are alot of variables that affects our recovery and its always easy to extend the rest days if you feel worn out diba. it could be that your training style is working against you and that is very possible also.
opinion ko lang naman based on experience and what i've researched before but just think about it sir if it makes sense.
wag ka na mag "sir" sa akin
di naman yata nagkakalayo edad natin