^ mukhang hindi naman nya kasi masasagot yung unang tanong ko. Sabi nya kasi kay alvin excess calories ang nakakataba which is true. Pero sa scenario na binigay ko about samin dalawa, parehas kami halos ng weight, pero i train more than him tapos mas mataas calorie intake nya but we both gained weight. So pano yan? parang maintenance lang kinakain ko compared sa kanya? Bakit parehas naman kami may gainzzz? Should i eat more to get more gainzzz e lumakaki naman ako? Baka meron din excess calories na nakakamuscle? Yun ang gusto natin lahat hehehe
ako boss vinch hula ko, nagkakatalo kayo sa BMR or BMI something a like lol
Let say A = 190lbs lean and big with 8% BF and B = 20% BF 190 lbs
Even though you had the same weight pero magkakatalo talaga sa muscle to fat mass ratio.. the leaner and bigger you are * si A * the more you need to eat. Plus the fact na insulin sensitive na ang leaner people.
Sa same weight pero mataas ang BF, need to adjust macros mas mababa ang caloric intake ni B which is mas mataas ang Body Fat, means even on a bulk, naka focus sa deficits si B because of higher BF.
That's why dito papasok ang halaga ni body fat percentages.
Ewan ko, based lang to sa aking experience at kakabasa ng Leangains site or rippedbody.jp hehe.. paki correct na lang mga bossing kung bano ang pagkaka intindi ko
^ mukhang hindi naman nya kasi masasagot yung unang tanong ko. Sabi nya kasi kay alvin excess calories ang nakakataba which is true. Pero sa scenario na binigay ko about samin dalawa, parehas kami halos ng weight, pero i train more than him tapos mas mataas calorie intake nya but we both gained weight. So pano yan? parang maintenance lang kinakain ko compared sa kanya? Bakit parehas naman kami may gainzzz? Should i eat more to get more gainzzz e lumakaki naman ako? Baka meron din excess calories na nakakamuscle? Yun ang gusto natin lahat hehehe
Kaya nga sabi ko hahanapin mo yung tamang calorie intake para sayo depede sayo through trial and error eh maski mag ka parehas pa tayo ng weight o hindi yun lang naman yon di ko alam ano pa pinupunto mo. Kung pinupunto mo yung about sa protein macro intake 1g = 1lb is sufficient.
at about sa sinabi ni jettie yun nga sinasabi ko di ko lang ginamit BMI BMR blabla term
Kaya nga nilinaw ko na everything in MODERATION hindi lahat ng tao kayang kumain ng "malinis" 100% of the time di ko naman sinabing puro shit at junk kainin nya diba may nakalagay ba?
EXCESS CALORIES yung nakakapag pa gain ng weight, example ang maintenance calorie level mo is 2600 pag kumain ka ng extra 100g of protein that will equate to 400 calories so 2600+400 = 3000 calories yun ang makakapag dagdag sa timbang mo kahit protina pa yan basta EXCESS.
oo, excess calories will cause you to gain weight
kung training day, excess calories will make you build muscle
kung rest day, excess calories are more likely to be fat gain
misleading ang "weight gain" or "weight loss" when used on its own
Example, tumaas ang timbang mo pero same pa rin ang strength, obviously na fat gain yun. In the same way, tumaas ang lifting stats mo kasabay ng "weight gain", for sure na may muscle gain ka. Syempre, may fat gain din yun na kasama. Kung gaano karami yung fat gain ay depende dun sa lifting stats increase relative to your bodyweight
tungkol dun sa junk food, mas maganda siguro kung naging specific kung kailan kakainin. kasi kung "ok lang ang junk food", baka isipin na ok lang araw-araw.
di ko kumakain ng junk foods tulad ng doughnuts, lay's, etc pero I do have my cheat meals like fruit cakes and cheese cakes. Kinakain ko lang yan during training days and still in moderation. nakaka-praning ang 100% "clean" diet
para sa akin, once or twice a week lang ang cheat meals just to keep your sanity
tungkol dun sa calorie computation, mas reliable ang Katche-McKardle formula dahil sa lean body mass naka-base ang computation. Yung Harris-Benedict, sa bodyweight @ 20% bodyfat ang computation. Kung lean ka na, let's say 12% or lower body fat, using Harris-Benedict formula will give you more calories than what is required
EXCESS CALORIES yung nakakapag pa gain ng weight, example ang maintenance calorie level mo is 2600 pag kumain ka ng extra 100g of protein that will equate to 400 calories so 2600+400 = 3000 calories yun ang makakapag dagdag sa timbang mo kahit protina pa yan basta EXCESS.
oo, excess calories will cause you to gain weight
kung training day, excess calories will make you build muscle
kung rest day, excess calories are more likely to be fat gain
misleading ang "weight gain" or "weight loss" when used on its own
Example, tumaas ang timbang mo pero same pa rin ang strength, obviously na fat gain yun. In the same way, tumaas ang lifting stats mo kasabay ng "weight gain", for sure na may muscle gain ka. Syempre, may fat gain din yun na kasama. Kung gaano karami yung fat gain ay depende dun sa lifting stats increase relative to your bodyweight
tungkol dun sa junk food, mas maganda siguro kung naging specific kung kailan kakainin. kasi kung "ok lang ang junk food", baka isipin na ok lang araw-araw.
di ko kumakain ng junk foods tulad ng doughnuts, lay's, etc pero I do have my cheat meals like fruit cakes and cheese cakes. Kinakain ko lang yan during training days and still in moderation. nakaka-praning ang 100% "clean" diet
para sa akin, once or twice a week lang ang cheat meals just to keep your sanity
tungkol dun sa calorie computation, mas reliable ang Katche-McKardle formula dahil sa lean body mass naka-base ang computation. Yung Harris-Benedict, sa bodyweight @ 20% bodyfat ang computation. Kung lean ka na, let's say 12% or lower body fat, using Harris-Benedict formula will give you more calories than what is required
eto hinhanap ko hehe.. salamat sir.. pati kay yatezz at idol vinch...
Ang daming numbers at computations hehe.
Di ko din alam kung ano paniniwalaan.
So kapag rest day dapat naka maintenance or deficit lang para maiwasan ang fat gain?
At kapag training days lang tayo nagbubuild ng muscle during surplus?
So strength din ang magiging basehan na may nabuild akong muscle?
So kapag rest day dapat naka maintenance or deficit lang para maiwasan ang fat gain?
At kapag training days lang tayo nagbubuild ng muscle during surplus?
di naman strictly ganun
ginawa ko lang yun na sample kasi hindi malinaw yung "weight gain" na resulta ng excess calories
hindi kasi laging fat gain ang resulta ng excess calories
di ko alam kung hanggang kailan nagbi-build ng muscle ang katawan natin after weight training
pero...
tingnan mo sa traditional bulking-cutting-bulking approach where you eat the same amount of food whether it's training day or rest day. pag sa bulking phase, ang muscle gains ay laging may kasamang maraming fat gain.
So strength din ang magiging basehan na may nabuild akong muscle?
kung lean/ripped ka, pwede gamitin ang body weight or appearance sa mirror
pero kung marami ka pang fats, mahirap makita yung muscle gain kung ang basehan ay weight or appearance
sa experience ko at ayon sa mga nabasa ko, mas reliable pa rin ang strength gains to measure muscle gains
you get stronger because of increased muscle mass....
question mga sir, sched ko ngayon ng legs/abs monday, kaso nagkmeron lakad. pwede bang gawin ko n lng bukas then on wednsday chest/tricep/shoulder ko. o mag skip n lang ako ng monday sched ko for this week??
nabasa ko yung thread ni sevenstring and it really helped me and now counting my daily calorie intake. madali lang pala kala ko masyado complikado hehe..
Enjoy the gains bro!
Basta sabayan mo ng tamang pagkain at training I'm sure may makikita kang progress.
Anyway, nasugbu ka pala, ganda mga beach jan. hehe
^ so far ayos pa nmn magtitimbang n ng pagkain hehe..
totoo brad maganda dito at dami beach. habang tumatagal lalo nagmamahal nga resorts sa daming itinatayo. nanggaling ka na siguro dito
Comments
Let say A = 190lbs lean and big with 8% BF and B = 20% BF 190 lbs
Even though you had the same weight pero magkakatalo talaga sa muscle to fat mass ratio.. the leaner and bigger you are * si A * the more you need to eat. Plus the fact na insulin sensitive na ang leaner people.
Sa same weight pero mataas ang BF, need to adjust macros mas mababa ang caloric intake ni B which is mas mataas ang Body Fat, means even on a bulk, naka focus sa deficits si B because of higher BF.
That's why dito papasok ang halaga ni body fat percentages.
Ewan ko, based lang to sa aking experience at kakabasa ng Leangains site or rippedbody.jp hehe.. paki correct na lang mga bossing kung bano ang pagkaka intindi ko
Yun lang naman ang sources ko hehehe
Kaya nga sabi ko hahanapin mo yung tamang calorie intake para sayo depede sayo through trial and error eh maski mag ka parehas pa tayo ng weight o hindi yun lang naman yon di ko alam ano pa pinupunto mo. Kung pinupunto mo yung about sa protein macro intake 1g = 1lb is sufficient.
at about sa sinabi ni jettie yun nga sinasabi ko di ko lang ginamit BMI BMR blabla term
oo, excess calories will cause you to gain weight
kung training day, excess calories will make you build muscle
kung rest day, excess calories are more likely to be fat gain
misleading ang "weight gain" or "weight loss" when used on its own
Example, tumaas ang timbang mo pero same pa rin ang strength, obviously na fat gain yun. In the same way, tumaas ang lifting stats mo kasabay ng "weight gain", for sure na may muscle gain ka. Syempre, may fat gain din yun na kasama. Kung gaano karami yung fat gain ay depende dun sa lifting stats increase relative to your bodyweight
tungkol dun sa junk food, mas maganda siguro kung naging specific kung kailan kakainin. kasi kung "ok lang ang junk food", baka isipin na ok lang araw-araw.
di ko kumakain ng junk foods tulad ng doughnuts, lay's, etc pero I do have my cheat meals like fruit cakes and cheese cakes. Kinakain ko lang yan during training days and still in moderation. nakaka-praning ang 100% "clean" diet
para sa akin, once or twice a week lang ang cheat meals just to keep your sanity
tungkol dun sa calorie computation, mas reliable ang Katche-McKardle formula dahil sa lean body mass naka-base ang computation. Yung Harris-Benedict, sa bodyweight @ 20% bodyfat ang computation. Kung lean ka na, let's say 12% or lower body fat, using Harris-Benedict formula will give you more calories than what is required
mahirap din talaga ang 100% "clean" diet
alam nyo ba na tadtad ng chemicals ang mga baboy, baka, at manok ngayon ?
kung gusto nyo ng "clean" meat, bumili kayo nung pinakain ng organic feeds
The Farm
http://www.thefarm.ph/certified-organic-grass-fed-beef/
Down to Earth
http://www.downtoearth.ph/
Disclaimer: I'm not in any way connected to The Farm or to Down to Earth.
eto hinhanap ko hehe.. salamat sir.. pati kay yatezz at idol vinch...
ok n idol vinch maraming salamat hehe..
meals
4 egg whites, 1 whole egg, 1 glass milk
1cup rice+ulam sa bahay
1/2 cup rice. 400g sinigang tilapia.
Sorry to butt in pero natawa ako dito boss vinch. Ibang "laman" pumasok sa isip ko eh. LMAO :twitcy:
tama, kailangan talaga natin kumain ng laman para lumaki
wooot!
hahaha.. white meat pwede na idol??
Di ko din alam kung ano paniniwalaan.
So kapag rest day dapat naka maintenance or deficit lang para maiwasan ang fat gain?
At kapag training days lang tayo nagbubuild ng muscle during surplus?
So strength din ang magiging basehan na may nabuild akong muscle?
di naman strictly ganun
ginawa ko lang yun na sample kasi hindi malinaw yung "weight gain" na resulta ng excess calories
hindi kasi laging fat gain ang resulta ng excess calories
di ko alam kung hanggang kailan nagbi-build ng muscle ang katawan natin after weight training
pero...
tingnan mo sa traditional bulking-cutting-bulking approach where you eat the same amount of food whether it's training day or rest day. pag sa bulking phase, ang muscle gains ay laging may kasamang maraming fat gain.
kung lean/ripped ka, pwede gamitin ang body weight or appearance sa mirror
pero kung marami ka pang fats, mahirap makita yung muscle gain kung ang basehan ay weight or appearance
sa experience ko at ayon sa mga nabasa ko, mas reliable pa rin ang strength gains to measure muscle gains
you get stronger because of increased muscle mass....
5 whole eggs 1glass milk
2 cups rice 200g pork asado
about 500g chicken breast
100g litson manok spaghetti. galing bday
question mga sir, sched ko ngayon ng legs/abs monday, kaso nagkmeron lakad. pwede bang gawin ko n lng bukas then on wednsday chest/tricep/shoulder ko. o mag skip n lang ako ng monday sched ko for this week??
squat
120 x 8 wu
190 x 8 wu
working 210 x 7 x 2
leg extensions
70 x 10
lying leg curl
35 x 10
standing barbell calf raises
130 x 16 x 2
badtrip na ulan binaha home gym ko haha...
meals
5 whole eggs
650g chicken mixed breast thighs
jollibee yum burger
5 cups rice
http://pinoybodybuilding.com/Thread-Example-scenario-of-computing-caloric-requirements-and-macro-distribution-ratio
salamat dito
di masyado makabuhat at masyado bahain dito pati gym ko sa likod baha na.. buhat pa din.
bp
100 x 8
150 x 7
170 x 6
170 x 5
incline bb
130 x 7
130 x 6
close grip flat bb press
110 x 7 x 2
meals
120g oatmeal
2bananas 5"
2 servings pm7 ---- first time gumamit ng supp galing ke allen hehe
5cups rice 6 eggs
400g chicken breast
bili pa ko scale sa pagkain
Basta sabayan mo ng tamang pagkain at training I'm sure may makikita kang progress.
Anyway, nasugbu ka pala, ganda mga beach jan. hehe
totoo brad maganda dito at dami beach. habang tumatagal lalo nagmamahal nga resorts sa daming itinatayo. nanggaling ka na siguro dito
Taken this morning after yesterday squat only training. Putik na naman gym sa bahay.
Squat
100 x 12
150 x 8
230 x 7 x 2
230 x 1 dumalas paa ko buti di bumagsak