HELP ME FOR WEIGHT GAIN!
RobinHood
Posts: 5
okay ba yung meal plan ko na 5 meals a day
Breakfast - Pasta,4 egg whites,milk
Snack - oatmeal, pineapple juice, skyflakes oat fiber, 1tbs. honey, 1 banana
Lunch - depende sa iluluto ulam, 1 cup rice, 1 slice pineapple
Snack - 1/2 Apple, 2 slice Whole Wheat Bread with Peter Pan Peanut Butter.
Dinner - 1 cup rice, 1 can tuna, at ulam kanina tanghali.
at 1 gallon of mineral water a day!
para kasi hndi dumadagdag timbang ko, nag stop kasi ako last year from 52 kilo naging 60 kilo ang timbang ko ang blis ko mag gain, nung natigil ako naging 56, at nung bumalik 58 kilos na bumagal yung gain ko mag 4 months na ako ng gym, pero dati nasa 5months na mahigit.
Breakfast - Pasta,4 egg whites,milk
Snack - oatmeal, pineapple juice, skyflakes oat fiber, 1tbs. honey, 1 banana
Lunch - depende sa iluluto ulam, 1 cup rice, 1 slice pineapple
Snack - 1/2 Apple, 2 slice Whole Wheat Bread with Peter Pan Peanut Butter.
Dinner - 1 cup rice, 1 can tuna, at ulam kanina tanghali.
at 1 gallon of mineral water a day!
para kasi hndi dumadagdag timbang ko, nag stop kasi ako last year from 52 kilo naging 60 kilo ang timbang ko ang blis ko mag gain, nung natigil ako naging 56, at nung bumalik 58 kilos na bumagal yung gain ko mag 4 months na ako ng gym, pero dati nasa 5months na mahigit.
Comments
I am using Mutant Mass din and from my first use, it almost had little effect and I tried upping my total calories a bit and I had gains with it (muscle and fats along the way). btw, are you tracking your total calories per day?
very nice physique.
hindi po boss ganyan katawan ang gusto ko maachieve! hehe
ndi eh, paano mag track ng calories sir? kain lang kasi ako ng kain
thanks sa reply sir! like chicken adobe, chicken carry, minsan chopsuey, mga karamihan ulam ng pinoy, 4 lang kasi kaya ko kainin na eggs nauumay ako pag sumobra sa apat, yun nga sir ng supplement ako creatine at serious mass, white rice okay lang? ok sir ggwin ko yung snbi mo dami ko natutunan. thanks sir
Next time whey na lang bilhin mo instead of mass gainers. puro fillers lang ang mass gainers, all you need is the protein. yung extra calories na makukuha mo sa serious mass e pwede mo makuha sa pagkain.
Monday - Chest and Biceps:
Warm up.
Bench Press - 12,8,6,10
Incline Dumbbell press - 12,8,6,10
Dumbbell Flyes - 12,10,8
Decline press - 12,8,6,10
Dumbbell Pullover- 12,10,8,6
ang pang huli ko - Push up as many as i can
Biceps:
Ez Bar biceps curl - 10 reps 3sets
hammer curl superset - 12,8,6,10 with alternate dumbbell curl
concentration curl - 12,8,6,10
alternate dumbbell biceps curl - 12,8,6,10
after workout stretching.
Wednesday - ABS!
Thursday - Back and Tricep
Back:
Lat Pull Down - 12,8,6,10
Seated cable row - 12,8,6,10
One arm dumbbell row - 12,8,6,10
Bent over row - 12,8,6,10
Straight arm lat pull down - 12,10,8
Close grip lat pull down - 12,8,6,10
Triceps:
Skullcrusher - 3 sets 10 reps
Triceps extension - 12,8,6,10
Close Grip bench press - 12,8,6,10
One arm tricep push down - 12,8,6,10
pang huli ko close grip push up as many as i can
Friday - ABS!
Saturday Shoulder and Legs
Military Press - 12,8,6,10
Side Lateral - 12,8,6,10
Plate raises superset- 10 reps 3 sets with
Front Dumbbell raise - 12,10,8,6
Around the World - 15-12 reps 3 sets
bent over lateral raise - 12,8,6,10
rotator cuff exercise pang huli ko
hindi na ako ng dumbbell press kasi dun ako na injury last year.
Legs:
Squat- 12,8,6,10
Leg Press - 12,8,6,10
Leg Curl - 12-10 reps 3 sets
Standing Calf raises - 12-10 reps 3 sets
Sunday - ABS
Monday Rest day!
Paki check na lang mga sir, at ilang months bago mag plit ng new workout routine? kasi bago lang po ako mahigit 4 months plng.
Beef and pork? ok lang ba na 1 hour and 30 mins ang workout ko? sabi kasi skin dapat 1 hour lang kasi pag lumagpas dun nagburn kana ng calories, ah ganon ba sir sige try ko mag whey uubusin ko muna serious mass ko, mas mblis kasi ako mag gain dun dati nung tumigil ako last yr.
Goodluck!
Dude you weigh 58 kilos @ 5'8. No offense, but you have NO business doing one arm cable pressdowns or concentration curls just to name a couple. You're doing 2x more sets for biceps, chest, triceps & delts than you are quads. Point is, something is wrong here. What you need to do is get rid of many of those exercises and just bust ass on the basics. Chest day = bb bench press, bb incline press & dips - thats IT! BOOM done! At your stage of development no need for flyes, machines, cables blah blah blah. Back day = deadlifts, pullups if your strong enuff, if not then lat pulldowns, and bb rows - thats IT! BOOM done! Know what I'm sayin'? Busting ass & getting stronger on the basics is gonna get you bigger faster than doing all that stuff you are doing.
Just eat right and get it done!
Ahh ganon pala yun dapat pala ndi madami gngnwa ko at simple lang workout ko for fast gain, napaka ganda advice para sakin newbie, sir baka pwede mo ko bigyan ng program set at reps
Your workout alone won't dictate whether you'll gain weight on short duration(*fast). It's also what and how much macros you consume on the table and how many hours you sleep in the bed...
big dawg, i-second motion ko nalang — basic compound exercises: Bench Press, Squat, Deadlift, Overhead Press, Barbell Rows, Pull-ups/Pull Downs...
For starters here: Check 'Workout Routines' under Menu Tab.
Max-OT (close doon sa sinasabi ni sir@big dawg), or the more basic and for strength purposes like SL5x5 (Strong Lift), Eclipse BS5x5, and much more 5x5 volume exercises derived from the great BS5x5 (Bill Starr).
ok thank you sir!