Not losing weight.

Frankenstein

So almost 3-4 weeks na din po ako nag woworkout, mejo bago lang i know. Ang routine ko is, 5 Minutes Treadmill, 3 minutes bicycle bago mag lift.

Ang routine ko is, 1st day Chest + Biceps, 2nd day Back + Triceps, 3rd day Shoulders.

Paulit ulit lang po. Di pa ako ang tatake ng supplements sabi kasi nung instructor ko wag daw muna eh.

Nagbabawas na din ako ng Rice, tuwing breakfast nalang ako nag tatake ng rice tapos the following meals, Egg nalang and Skyflakes maski sa school eto lang kinakain ko pag breaktime.

May mali ba sa ginagawa ko ? Bago lang kasi talaga ako and wala akong exact Diet.

Im currently weighing 200lbs at ang aim ko is maging Slim while having a good shape and strength.

Nag iincrease naman po yung weight ng ni lilift ko kahit papano. Ano po bang tip niyo and what supplements should I take to lose weight easily. Thanks !

Jettie

suggest ko bro, monitor mo weekly if you are loosing some good weight.. like 1-2lbs per week.

Kung hindi, adjust pa para sa caloric deficit.

Frankenstein

Ok Boss. Pero anong supplements ma susuggest mo sakin para mabilis din mag lose weight ?

May classmate kasi ako nag supplements siya, almost 1 sem lang pumayat agad siya then kumorte agad. nag creatine daw siya at whey. Mas ok ba yun kesa fat burner ?

Jettie

para sakin sir ang key sa loosing weight nung ginawa ko is yung nga alamin mo maigi yung BMR mo or gamit ka ng mga calculator somewhere in this site.. pag sinabing deficit -300 to -500 from your maintenance..

Track everything sa mga pagkain mo.. hindi mo kelangan ng mga ganyan as a starter, kelangan mo muna malaman kung ano yung "caloric deficit" or tracing your macros.

marami sa site na to kung paano. A bit of research won't hurt you.

Frankenstein

Yea na calculate ko na caloric deficit ko and sa ngayon lahat ng kinakain ko is binibilang ko na. Thanks sa help boss, post nalang ako new thread soon if mag susupplement man ako

cyke2k4

Frankenstein wrote:

So almost 3-4 weeks na din po ako nag woworkout, mejo bago lang i know. Ang routine ko is, 5 Minutes Treadmill, 3 minutes bicycle bago mag lift.

Ang routine ko is, 1st day Chest + Biceps, 2nd day Back + Triceps, 3rd day Shoulders.

Paulit ulit lang po. Di pa ako ang tatake ng supplements sabi kasi nung instructor ko wag daw muna eh.

Nagbabawas na din ako ng Rice, tuwing breakfast nalang ako nag tatake ng rice tapos the following meals, Egg nalang and Skyflakes maski sa school eto lang kinakain ko pag breaktime.

May mali ba sa ginagawa ko ? Bago lang kasi talaga ako and wala akong exact Diet.

Im currently weighing 200lbs at ang aim ko is maging Slim while having a good shape and strength.

Nag iincrease naman po yung weight ng ni lilift ko kahit papano. Ano po bang tip niyo and what supplements should I take to lose weight easily. Thanks !

You may wanna consult an Endocrinologist to see if you are hypothyroid.
You may also wanna do juicing fruits & veggies, particularly for flushing & cleansing.

villapoh1

Wag ka masyadong conscious sa timbang mo bro..
3-4 weeks pa lang yan.. malayo pa ang lalakbayin mo...

There is a difference in lossing fat / weight than gaining muscle..
Minsan ndi mo napapansin na ung onting fat mo eh naging onting muscle kaya ndi nabawsan ung timbang mo sa scale..

Mali din ung approach mo na Skyflakes at Egg lang ang kinakain mo..
Siguro mag re-search ka muna about Metabolism and Proper diet if you're doing weight lifting..

Loosing weight is not a Sprint.. It's a Marathon buddy )

just my 2 cents...

PS: Mas maganda kung umpisa pa lang eh nag suppliments ka na.. Whey is important for good gains buddy...

nrg500

Minsan ndi mo napapansin na ung onting fat mo eh naging onting muscle kaya ndi nabawsan ung timbang mo sa scale..

Fat mass does not get converted to muscle mass

I think what you are trying to say is he lost fat mass and gained muscle mass

Mas maganda kung umpisa pa lang eh nag suppliments ka na.. Whey is important for good gains buddy...

As long as you are getting your protein requirements from whole foods, supplements are not necessary

villapoh1

It's hard to meet the protein requirement from whole foods considering ung bodyweight nya and the way he eats

Jettie

Parang etong nakita ko cheers

nrg500

villapoh1 wrote:

It's hard to meet the protein requirement from whole foods considering ung bodyweight nya and the way he eats

200 lbs ang body weight nya

base sa post nya, obvious na hindi 6% ang body fat nya

sa lean body mass kino-compute ang protein requirements


at kung eating habits nga ang problema nya, bakit ka magre-recommend ng supplements as solution ? di ba mas maganda na ang ibigay mong tip or advice ay ayusin nya ang mga kinakain nya ?

markieboy

itll help if you can give your height as well. baka nga 200lbs ka pero 6footer ka pala. hehehehe. :P

Frankenstein

Thanks for the replies guys ! Siguro nga i aadjust ko na yung diet ko. Im not sure kasi sa height ko eh. nung 4th year Hs pa 177cm ako, ngayon 2nd year college ewan ko na hahaha.

What do you guys prefer Creatine or Whey ? yun nalang kasi pinagpipilian ko ngayon kung ano kukunin ko.

Im lifting as heavy as I can and doing 15 reps 3 sets each.

And anong brand ang maganda sa Creatine or Whey ? Dami na kasi lumalabas pag sa sulit ako nag checheck,

Weider
On

mufster

Frankenstein wrote:

Thanks for the replies guys ! Siguro nga i aadjust ko na yung diet ko. Im not sure kasi sa height ko eh. nung 4th year Hs pa 177cm ako, ngayon 2nd year college ewan ko na hahaha.

What do you guys prefer Creatine or Whey ? yun nalang kasi pinagpipilian ko ngayon kung ano kukunin ko.

Im lifting as heavy as I can and doing 15 reps 3 sets each.

And anong brand ang maganda sa Creatine or Whey ? Dami na kasi lumalabas pag sa sulit ako nag checheck,

Weider
On

Sir ako din galing ng 200 LBS I am over weight sa height ko I am around 5'3" lang po... right now I am at 160LBS... Cut lang sa calories and solution, madami sa forum about sa diet you can choose any wide variety. One of it is Leangains but you must be prepared mentally before doing things. Hitting Gym is like 30% lang po ng total loss na gusto mo mangyari kasi it 70% Food and 30% workout/gym imho.

Creatine may loss din yan sa fat/weight loss dahil mas malakas ka mag buhat at mas mapapadami pa rep mo pero mag gagain ka because of the water retention around 5/10LBS yun ayun sa nabasa ko po sa net.

Whey protein naman is good it helps also to boost in weight loss and it helps sa pag laki ng muscle.

Why not try to change program? use compound workout.
May Journal ka na sir? post ka para ma help ka namin
How much is your calories a day? how many times do you workout?
You can check my journal sir, medyo may lapse ng ilan weeks di ako naka pag post pero you can see some changes din naman.

Rockcena

then yung bicycle mo try mo 5 minutes to 10 minutes yung pag papawisan ka talaga

cutandjacked

Cardio all the way lang yan.. but do the sprinting mode, instead of a jogging mode. You need to pump up your heart rate in order to burn those unwanted fat..

rafderamas

Check mo yung BF mo kung nagbabago. Minsan kasi lolokohin ka ng timbangan kaya hindi mo siya dapat gawing basis. As long as you feel and look better, ok na yun.

Masala Maker

Nakapag lose ako ng over 82lbs na so I think meron ako ma cocontribute sa problem mo mate.

Pinaka importante nga sabi nung isang poster sa thread na to ay yung pagkain, wag mo na isipin yung mga supplements. Parang counterproductive kasi mag susupplementation ka tapos skyflakes at eggs kinakain mo.

Hanap ka ng website na makakapag compute ng BMR mo o Basal Metabolic Rate sabi nga nung isang poster
from there malalaman mo ilang calories ang ineexpend ng katawan mo per day to function
factor in mo ang exercise at siyempre madadagdagan yan, (jogging per hour would expend <900cal/ vigorous weightlifting <500 IIRC)
So kunyari you use up to 2500 calories per day at 200lbs(just an example)
babawasan mo yan ng 500 calories para magka tinatawag nating caloric deficit.
Everyday kakain ka ng 500 calories less, per week magkukulang ang katawan mo ng 3500 calories, 1 pound of body mass is = 3500.
So ayun, yun lang yung ano behind weight loss. Ngayon, kelangan mo I supplement yung caloric deficit with weight lifting para hindi ka mawalan ng lean mass along with weight loss at mag gain ka ng strength along with it burn fat stores

Tas mate, look into HIIT(High intensity interval training) at Circuit training. I lost my first 50 pounds this way.

Saka mate, 1st day mo chest+bicep, 2nd tricep at back at third day shoulders. Kelangan mo ito dagdagan ng leg exercises(sans cardio) kung gusto mo ng overall strength progression, hindi natin puede I neglect ang legs dahil foundation ito ng almost lahat ng movements in everyday life.
+ may after exercise metabolic boost pa yan, you burn more calories kahit nag rerest kalang.
I hope that helps man. Good luck satin.

desbuncio

Masala Maker wrote:

Nakapag lose ako ng over 82lbs na so I think meron ako ma cocontribute sa problem mo mate.

Pinaka importante nga sabi nung isang poster sa thread na to ay yung pagkain, wag mo na isipin yung mga supplements. Parang counterproductive kasi mag susupplementation ka tapos skyflakes at eggs kinakain mo.

Hanap ka ng website na makakapag compute ng BMR mo o Basal Metabolic Rate sabi nga nung isang poster
from there malalaman mo ilang calories ang ineexpend ng katawan mo per day to function
factor in mo ang exercise at siyempre madadagdagan yan, (jogging per hour would expend <900cal/ vigorous weightlifting <500 IIRC)
So kunyari you use up to 2500 calories per day at 200lbs(just an example)
babawasan mo yan ng 500 calories para magka tinatawag nating caloric deficit.
Everyday kakain ka ng 500 calories less, per week magkukulang ang katawan mo ng 3500 calories, 1 pound of body mass is = 3500.
So ayun, yun lang yung ano behind weight loss. Ngayon, kelangan mo I supplement yung caloric deficit with weight lifting para hindi ka mawalan ng lean mass along with weight loss at mag gain ka ng strength along with it burn fat stores

Tas mate, look into HIIT(High intensity interval training) at Circuit training. I lost my first 50 pounds this way.

Saka mate, 1st day mo chest+bicep, 2nd tricep at back at third day shoulders. Kelangan mo ito dagdagan ng leg exercises(sans cardio) kung gusto mo ng overall strength progression, hindi natin puede I neglect ang legs dahil foundation ito ng almost lahat ng movements in everyday life.
+ may after exercise metabolic boost pa yan, you burn more calories kahit nag rerest kalang.
I hope that helps man. Good luck satin.

I completely agree with this. Especially sa HIIT. Usual cardio ko for the first 3 months of workout is 30mins jog sa treadmill. I lost some weight pero I hit a plateau the next 2 months, I tried HIIT and it broke my plateau at mas masaya sya gawin and will only take you 10-15 mins.

Here's a sample of what I do on the treadmill:
1min-6km/hr
1min 30 secs-10km/hr
30 secs-16km/hr
*repeat 5 times
(Pwede din sya gawin sa stationary bike or elliptical, paglaruan mo lang yung speed and intensity )

Also, leg exercises very important talaga. I suggest you squeeze in a leg day once a week. Squats, lunges, legpress, leg curls, mga ganon

Sa food intake, I suggest you switch yung skyflakes to whole wheat bread or brown rice or kamote. Try to switch simple carbs to complex carbs, mas busog ka pa. Plus sky flakes may sodium sya (another story) Pwede rin may water retention ka because of too much sodium kaya di bumababa weight mo Try to limit or cut down on that

Try to measure inches din and body fat minsan kasi unreliable ang scale. Nakakadepress talaga hehehe

Lastly, pinaka main ingredient in losing weight, Patience. I'm on my 7th month na but I still have a long way to go. The key is to enjoy the process. And don't give up We can do this! :sport:

Roderick

Start some cardio exercise plan on regular basis to get more weight loss support. Do jogging, running, rope jumping and swimming etc. in you routine workout to burn all extra fat and lose your weight. Also take some right diet along with exercise, eat more raw veggies foods rather than processed and junk foods.

dskinnydude

Eat on a deficit. Food types matter but you can still have a burger and a sundae from time to time.

Emman1986

i hate losing weight! gusto ko increasing weight ako palagi pero looking good pa rin sa salamin hahaha

rafderamas

Kung same lang ang kain mo from before and after you started working out, isa lang ang nakikita kong reason kung bakit di ka nagbabawas ng timbang. For newbies like us, mabilis talaga maggain ng muscle kahit hindi masyadong tama ang diet dahil wala tayong masyadong muscle mass. Basta lumampas tayo sa minimum daily requirement ng protein for non-lifting individuals, may tendency talaga na magkaroon ng muscle gain, although hindi significant kung hindi naman ganun karaming protein ang kinakain mo. Once you gain muscle, it retains water. Water is additional weight, pero 0 calories yan hihihi. Don't look at the scales, yan din ang pagkakamali ko dati. I was so busy checking my weight everyday na hindi ko napansin na pumapayat na pala ako ng sobra, and now I am struggling on bulk and cut cycles again.

transformer

Hello bro.. Newbie lang din ako.. Nagstart ako february with 180 lbs 5'3”.. As of may 1st 150 lbs na ako.. I gain alot of muscle and shape sa suplement at consistent strong workout ko.. 30 lbs in 3 months.. Target ko 140 and ingat din mawala muscle kaya high protein pa din.. Secret sa atin na endomorp is low carbs no sugar.. Kahit tinapay, oats, any kind of rice make it low.. High protein from whey at chicken at fish.. Creatine gamit ko dati pero ayaw ng katawan ko better try din.. Effective naman.. Program ko before noong super active ako.. Morning Pre work out coffee barako no sugar with olive oil then gym(no food).. Warm up cardio and stretching 10 to 15 minutes. Weight lifting as big as you can for 5x5 10 to 30 sec rest per set. 1 hour then circuit/hiit 10 to 30 minutes.. Then post work out whey.. Kapag sa bahay na eat lunch no rice.. Vegetable ang ginawa kong kanin hanggang mabusog..then bago matulog 1scoop whey with 1tbsp milk powder.. By the way 150 lbs is the lowest weight since i grew in 5'3" height and i feel strong and healthy. Nag crushed diet ako before and went to 155 lbs but i looked ill and pale.. Make a goal and an end point.. Example within 3 months 180 or 175 then set a goal again next time.. Proper diet properexercise and rest if you feel weak.. Goodluck broAdd ko na din pla na you need to add good fats.. Like olive oil and some egg yolk sa marco mo.. If you do it low carb.. Hope it helps..

Emman1986

transformer wrote:

Hello bro.. Newbie lang din ako.. Nagstart ako february with 180 lbs 5'3”.. As of may 1st 150 lbs na ako.. I gain alot of muscle and shape sa suplement at consistent strong workout ko.. 30 lbs in 3 months.. Target ko 140 and ingat din mawala muscle kaya high protein pa din.. Secret sa atin na endomorp is low carbs no sugar.. Kahit tinapay, oats, any kind of rice make it low.. High protein from whey at chicken at fish.. Creatine gamit ko dati pero ayaw ng katawan ko better try din.. Effective naman.. Program ko before noong super active ako.. Morning Pre work out coffee barako no sugar with olive oil then gym(no food).. Warm up cardio and stretching 10 to 15 minutes. Weight lifting as big as you can for 5x5 10 to 30 sec rest per set. 1 hour then circuit/hiit 10 to 30 minutes.. Then post work out whey.. Kapag sa bahay na eat lunch no rice.. Vegetable ang ginawa kong kanin hanggang mabusog..then bago matulog 1scoop whey with 1tbsp milk powder.. By the way 150 lbs is the lowest weight since i grew in 5'3" height and i feel strong and healthy. Nag crushed diet ako before and went to 155 lbs but i looked ill and pale.. Make a goal and an end point.. Example within 3 months 180 or 175 then set a goal again next time.. Proper diet properexercise and rest if you feel weak.. Goodluck broAdd ko na din pla na you need to add good fats.. Like olive oil and some egg yolk sa marco mo.. If you do it low carb.. Hope it helps..

and lets say nag set kayo ng goal na after 5 months eh from 140lbs nalang kayo coming from 180lbs pero di natupad pero ung 180 naging 160lbs, still, malaking pag babago pa rin yun kaya tuloy tuloy lang. sabi nga diba nila. slowly but surely hehehe wag lang susuko agad at mag madali

jrm95

Frankenstein wrote:

So almost 3-4 weeks na din po ako nag woworkout, mejo bago lang i know. Ang routine ko is, 5 Minutes Treadmill, 3 minutes bicycle bago mag lift.

Ang routine ko is, 1st day Chest + Biceps, 2nd day Back + Triceps, 3rd day Shoulders.

Paulit ulit lang po. Di pa ako ang tatake ng supplements sabi kasi nung instructor ko wag daw muna eh.

Nagbabawas na din ako ng Rice, tuwing breakfast nalang ako nag tatake ng rice tapos the following meals, Egg nalang and Skyflakes maski sa school eto lang kinakain ko pag breaktime.

May mali ba sa ginagawa ko ? Bago lang kasi talaga ako and wala akong exact Diet.

Im currently weighing 200lbs at ang aim ko is maging Slim while having a good shape and strength.

Nag iincrease naman po yung weight ng ni lilift ko kahit papano. Ano po bang tip niyo and what supplements should I take to lose weight easily. Thanks !

Bro try mo mag cardio after training, mas effective ito dahil sa tinatawag na Excess Post-exercise Oxygen Consumption (EPOC). Ginagawa ko ngayon, train then cycle for 20 mins.

Since naka 1 month ka ng nag train, try mo gawin yung workout mo in 1 hour or less. It means less rest between sets (more intense).

At bro, alisin mo yang skyflakes na yan. Much better kumain ka na lang ng whole wheat bread with home made peanut butter. Mababawasan ka ng timbang kung may imbalance sa caloric expenditure mo. Example ako, kaya ng body ko mag burn ng 1.7k cal (resting), tapos kung gusto ko mag bawas ng timbang, babawasan ko ng 500 cal daily, so magiging 1.2k cal nalang ang kakainin ko araw araw.