Hello future Bokeh

bokehbokeh Posts: 394
in Personal Journals
Hi. I am Bokeh, I am an Ectomorph by nature. Sobrang payatot ko noong elementary, high school, and 1st and 2nd year of college.

Pero ngayon, hindi na ako ganoon kapayat however, I have belly fats (due to eating habits)

I am standing around 5'9" to 5'10", at 88.3kg.

I am still experimenting on my program.

Any comments and suggestions please.

Btw, I have an injury - Oblique Torn Meniscus
Horizontal and flap (oblique) tears are generally not repairable.
I have consulted an ortho regarding my condition and demonstrated how I squat. And he advised not to do 'ass to the grass' squats. Not sure if ill follow him LOL
Weight (after workout)
Week 1: 82.5kg - 84.6kg
Week 2: 85.8
Week 3: 86.1kg
Week 4: 86.4kg
Week 5: 87kg
Week 6: 87.5kg
Week 7: 88.3kg
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Comments

  • popoycantonpopoycanton Posts: 216
    lagay ka ng protein like eggs sa breakfast.

    bfast = 3pcs pandesal/3eggs/sandwith+coffee/juice.

    between bfast and lunch = pm7 plus 3pcs pandesal sandwich.


    Alam mo, knowing what I know know, If I would to start again I would chose the Ice Cream Fitness 5x5 rather than SL 5x5 (kung 5x5 talag gusto mo). They're essentially the same except the ice cream has added volume through assistance exercises.

    And don't start w/ just the bar as SL states, thats a step backwards.
  • bokehbokeh Posts: 394
    ^ thanks brah.

    Would you know if mag mass gainer pa ako for added calories?

    Hindi naman sa 5x5 talaga ang gusto ko, nabasa ko kasi na for strength siya and hindi ako malakas. Parang pang chicks nga yung binibuhat ko dati eh hehe. Ichek ko na rin yang isang 5x5

    Baka po may marerecommend kayo na ibang beginners workout :)
  • rtravino29rtravino29 Posts: 1,549
    stick to 5x5 IMO, you can try madcow, (program ko when it comes to compound lifts).
    Would you know if mag mass gainer pa ako for added calories?

    kung may budget ka, then go for it, nasa sayo yan,. Para sakin, waste of money lang, ilang servings lang naman yung mga mass gainer, aside from the added calories, sandamakmak na sugar pa andun ( na di mo naman kailangan).

    magkano na ba ngaun yung mass gainer? 2k? 2.5k? ilang servings ? 10 servings? 20 servince?

    yung 2.5k na yan, 2.5 - 3 weeks ko nang budget sa pagkain yan eh, :P
  • bokehbokeh Posts: 394
    Ahh okay, so pang date ko nalang hihi.

    So bili ako ng:

    PM7
    Creatine
    Amino 22222

    nabasa ko na useless yung or parang redundant ung glutamine.

    Pagkagising Creatine + PM7

    PreWO is PM7 + Amino 22222 (check ko pa servings)

    Post WOrkout is PM7 + Amino????

    Sa gabi/hapon kasi ako magwworkout, around 6PM.

    Nacheck ko yung ice cream 5x5 parang awkward yung ibang workout. pero ittry kong gawin, di ko alam kung kaya ko bumaluktot gaya nya.

    Also, sa Golds kasi ako nagpamember, baka yung rest day ilaan ko sa mga group exercises nila like zumba etc. or di kaya pumayat ako dito? target ko kasi is mag gain/bulk :)
  • rtravino29rtravino29 Posts: 1,549
    Ditch the amino bro, compute mo ilan caloric intake per day mo, also your macros allotment(ilang protien, carbs, fats). If youre on bulk, i suggest ditching zumba/ cardio. Puede ring once /twice a week of hiit.
  • bokehbokeh Posts: 394
    ^ bro, pwede ko ba malaman kung bakit ko aalisin yung amino. diba po ba protein din yun? or mali ako. paexplain po kasi nagbasa ako pinagsasabay nila :)

    sa ngayon ito yung estimated calorie intake ko:

    Food Calorie qty TOTAL
    Rice 242 4 968
    Bread 67 9 603
    Pork 191 3 573
    Coffee 5 2 10

    TOTAL 2154

    Since 2k+, is this enough po pag nagwoworkout ako?

    Ang plan ko is to do the Ice Cream as suggested by @popoycanton hehe.

    So every other day sya, and restday din ang weekends.

    What else can I do on weekends, parang sayang yung membership if 3x/week lang ako pumunta. :)
  • badass_vinchbadass_vinch Posts: 4,471
    bokeh wrote:
    ^ bro, pwede ko ba malaman kung bakit ko aalisin yung amino. diba po ba protein din yun? or mali ako. paexplain po kasi nagbasa ako pinagsasabay nila :)

    sa ngayon ito yung estimated calorie intake ko:

    Food Calorie qty TOTAL
    Rice 242 4 968
    Bread 67 9 603
    Pork 191 3 573
    Coffee 5 2 10

    TOTAL 2154

    Since 2k+, is this enough po pag nagwoworkout ako?

    Ang plan ko is to do the Ice Cream as suggested by @popoycanton hehe.

    So every other day sya, and restday din ang weekends.

    What else can I do on weekends, parang sayang yung membership if 3x/week lang ako pumunta. :)


    weightloss diet ba yan bro?
  • bokehbokeh Posts: 394
    badass_vinch wrote:
    bokeh wrote:
    ^ bro, pwede ko ba malaman kung bakit ko aalisin yung amino. diba po ba protein din yun? or mali ako. paexplain po kasi nagbasa ako pinagsasabay nila :)

    sa ngayon ito yung estimated calorie intake ko:

    Food Calorie qty TOTAL
    Rice 242 4 968
    Bread 67 9 603
    Pork 191 3 573
    Coffee 5 2 10

    TOTAL 2154

    Since 2k+, is this enough po pag nagwoworkout ako?

    Ang plan ko is to do the Ice Cream as suggested by @popoycanton hehe.

    So every other day sya, and restday din ang weekends.

    What else can I do on weekends, parang sayang yung membership if 3x/week lang ako pumunta. :)


    weightloss diet ba yan bro?

    hehehe yun nga bro eh, plan ko mag gain pero ang konti ng kinakain ko. Baka masunog nga rin yan kapag nag workout ako.

    may dagdag pa pala ako, mag coconsume ako ng around 5-6 boiled eggs/day.

    Food Calorie qty TOTAL
    Rice 242 4 968
    Bread 67 9 603
    Pork 191 3 573
    Coffee 5 2 10
    Egg 72 6 432

    TOTAL 2586



    Kaya I am considering before yung Mass Gainer, kaso sabi ng iba ipangkain ko nalang bro. :)

    baka po pwede niyo ishare sakin diet niyo :)
  • badass_vinchbadass_vinch Posts: 4,471
    Aksaya lang ng pera yung mass gainer. Maganda lang pakinggan na "MASS GAINER" pero in reality wala yun maiitutulong sayo unless ubusin mo mo isang tub in 3 days.

    dagdagan mo lang yung rice. kung pwede doblehin mo. Kung iinom ka naman ng whey, ok lang pandagdag sa total calories.

    Ang gulo nyang binigay mo na breakdown pero obvious na kulang.
  • bokehbokeh Posts: 394
    ^ okay sir, mga around ilang calories kaya dapat?

    bale mag rice nalang ako sa breakfast, lunch, meryenda, at dinner.

    then Whey Protein pagkagising + creatine 5mg

    Whey Protein before workout (hapon)
    Whey Protein after workout (gabi)

    alisin ko na po yung Mass Gainer :)
  • badass_vinchbadass_vinch Posts: 4,471
    kung meron ka mass gainer ubusin mo na yun.

    yung meat damihan mo din.

    Dont go below 2700cals.
  • bokehbokeh Posts: 394
    ^ thanks bro.

    wala pa po akong binili na mass gainer hehe.

    normal lang ba na tyan ang lumalaki sakin? pero may laman naman konti arms ko =))

    noted po bro, ill reach 2.7k++ or 3k calories if possible :)

    dagdgaan ko na yung ginogrocery kong karne. 1kg per meal na instead of .5-.75kg :) (for 3pax na kasi yan)

    ang galing niyo bro, nag search ako kung ilan ang needed calorie intake for bulking up and ito yung lumabas:

    Step 1
    Determine your weight using the scale. For our example, we'll use 200 pounds.
    Step 2
    Multiple your weight by 17.5 to determine the number of calories you need to consume every day. At 200 pounds, you would need to consume 3,500 calories a day.
    Step 3
    Calculate your daily protein intake at 1 gram per pound of body weight. Accordingly, a 200-pound individual would strive to consume 200 grams of protein a day.

    So around 2.7k++ yung needed calorie ko.
  • badass_vinchbadass_vinch Posts: 4,471
    1kg per meal?? or per day?

    ok na yung yung .5-.75kg per day basta lean meat. kasi kung may 3 servings ka pa ng whey tapos may mga protein content pa yung carbs mo, more than enough na yun para sa timbang mo.

    Tiyan talaga ang pinaka madali madepositohan ng fats.yung .5-.75kg na meat para sayo lang yun ha. hindi pwede ishare yan.
  • bokehbokeh Posts: 394
    Ay sorry, medyo magulo yung sinabi ko.

    Sa gabi kasi ang ulam namin is around .5-.75kg na meat + yung tirang ulam. hati hati kami dyan, 3 kami.

    pero sa buong araw, kung babaguhin ko diet ko, mag meat ako sa umaga, (2cups of rice + 1 order of ulam (pork/beef))

    and then the same sa lunch (2cups of rice + 1 order of ulam)

    and sa meryenda, depende kung ano magustuhan ko, either mag rice ulit ako or cheeseburger mcdo, or sandwich/pizza

    and sa dinner, yung grinocery ko na gagawin ko ng 1kg (estimated is tig .3kg kami)

    Mas gumulo ata explanation ko. basta bro thank you sa pag explain hehe.

    Noted yung .5-.75kg of meat ay sakin lang :)

    Okay na rin yung pag inom ko ng supplements noh?

    I am planning kasi to try yung Ice Cream 5x5 (http://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout) as suggested by sir popoycanton.

    Is this okay? or if you can recommend other beginner workout sir :)
  • badass_vinchbadass_vinch Posts: 4,471
    Im not very particular with training programs for beginners kasi I believe that you will gain strength and muscle just by lifting weights. Ewan ko lang ha but when your starting point is ZERO, anything above that is considered gains. You can reach 100lbs BP, 200lbs DL and 200lbs squat with a bodybuilding routine, strength training or powerlifting.

    Compare ALL lifts of the people doing BBing and strength training, they are very close.

    Focus on Intensity :)
  • bokehbokeh Posts: 394
    Noted again sir.

    Basa lang kasi ako ng basa, and based sa mga nabasa ko tong mga sinasabi ko, wala pa ako personal experience, and yung experience ko dati is next to 0.

    Kaya naman strength "daw" ang pang beginner ay para makapagbuhat siya ng maayos pag natapos na niya ang strength program. and lahat ng nababasa ko na pang beginner is compund exercises.

    I tried SL 5x5 before pero kahit strength program siya, di ko naramdaman na lumakas ako.

    Nung ikaw ba sir nagsimula, anong mga ginawa mo? :)


    Question pa po pala, sa golds gym kasi may mga zumba classes and others. And since bulking ang gusto ko, can I still attend yun? kasi mukhang masarap magpapawis at para narin magising yung ibang parts ng katawan ko :)
  • badass_vinchbadass_vinch Posts: 4,471
    MWF 3 sets x 12 reps of:
    flat BP
    inc BP
    dec BP
    DB press (flat, inc, decline)
    Db flyes flat
    military press
    front, side, rear raises
    latpulldown front and back
    shurgs
    upright rows
    DB curls
    BB curls
    preacher curls
    tricep pressdown
    legpress
    calf raise
    crunches
    leg raises
    side bends
    lakad papunta at pauwi sa gym
    basketball sa hapon pag walang pasok at walang buhat

    Di ko pa naririnig yung word na program dati kaya lahat ginagawa ko :)
  • bokehbokeh Posts: 394
    WOW. ang dami!!!! ilang oras yan bro?

    ikaw ba yung nasa avatar mo?


    EDIT: I visited your journal. idol!
  • badass_vinchbadass_vinch Posts: 4,471
    4 hours hehe

    oo ako yan :)
  • bokehbokeh Posts: 394
    ^ nabasa ko nga rin yung nasa journal niyo after ko magtanong. grabe 4hours :)

    should I stick to compound exercise or sa iso exercise na bro?

    mahina ako magbuhat at nagsstall ako dati sa BP na around 40lbs ata hehehe.
  • badass_vinchbadass_vinch Posts: 4,471
    Compounds muna, after the basics pag may lakas ka pa subukan mo yung isolations. I feel na hindi ka mahina magbuhat, hesitant ka lang magdagdag ng weight at sumubok ng mas mahirap.
  • bokehbokeh Posts: 394
    Noted again sir.

    Sana nga totoo yang sinasabi niyo sir. Dati kasi nung inincrease ko yung weight numg BP ko, may time na hindi ko na maangat at walang nakaspot, buti nakita ako nung instructor ahaha natatawa nalang ako.

    Dibale siguro pag dinamihan ko pa pagkain ko at tamang execution, lalakas din ako gaya niyo :)

    Sisimulan ko uli magpush up dati kasi nung araw araw, nag start ako sa 5 - kasi yan lang talaga ang kaya ko. Then habang tumatagal nappush ko hanggang 10, then 15, hanggang sa naging 20 at minsan naging 30 pa pero pilit na yun.

    Nung tingil ko push up ng mga 2-3months, hirap na uli ako maka 5 hehe. So sanayin ko uli katawan ko.

    Tanong ko lang sir, since ang susundan kong workout is yung 5x5 na 3x/week, pwede ba ako magtry ng ibang exercise during off?

    O di kaya sundan ko nalang yung nasa journal ni sir allen hehe
  • rtravino29rtravino29 Posts: 1,549
    Sana nga totoo yang sinasabi niyo sir. Dati kasi nung inincrease ko yung weight numg BP ko, may time na hindi ko na maangat at walang nakaspot

    IMO, kung wala kang gym partner,you can try Practice Auto Regulation, Meaning, depende kung anong mood meron ka nang araw na yun ( let's say, puyat, nanghihina, masakit katawan, antok, gutom, beast mode, focused etc) mag dedetermine kung gaano kabigat bubuhatin mo, let's face it, di naman kase lahat nang araw, eh naka 100% ready or full power tayo, minsan kase dahil na rin sa lifestyle or nature nang work natin, may mga times na drain na tayo bago mag gym, Practice safety in the gym, you need to know when to stop, baka mamaya maaksidente ka pa diba?
    for more info about auto regulation, punta ka na lang dito,

    http://www.muscleandstrength.com/articles/muscle-and-strength-basics-understanding-autoregulated-progression.html
  • bokehbokeh Posts: 394
    ^ thanks brah. will read this.
    ang problem lang kasi is kung susundan ko yung mga 5x5 na program, may idadagdag na weight every workout, so pag sinunod ko tong nasa article, nagcocontradict na sila. Anyway, thanks for sharing po brah!
  • bokehbokeh Posts: 394
    1 week nalang, magsisimula na ako sa gym,

    wala pa akong program/listahan na susundan.

    baka po may magsusuggest pa ng program/listahan?

    Yung SL5x5 at Ice Cream 5x5 kasi is 3x/week lang.

    Yung 70's routine naman is pang intermediate daw at mukhang mahihirapan ako dun (or pwede naman mababa lang yung weight)
  • CoreCore Posts: 2,509
    Sa tatlong binanggit mo sa goal mo, ano ang priority mo?
  • bokehbokeh Posts: 394
    According sa mga nababasa ko, dapat maging malakas ako para sa future, makakapag buhat ako ng malakas.

    So strength ang goal ko (and yung dalawang 5x5 ang choice ko dito), however, may nabasa rin ako na mag gagain rin naman ako ng strength kahit hindi particular sa strength workout ang gagawin ko - lifting will make me strong kumbaga.

    and ang problem ko po sa 5x5 na dalawa is 3x/week lang sya, sayang naman yung ibang araw. (though nabasa ko rin na kailangan ng pahinga ng mga muscle (around 4 days per area/muscle)
    M - A
    T - rest
    W - B
    Th - rest
    F - A
    S - rest
    Su - rest
    M - B

    itong 70s routine
    M - workout A
    T - workout B
    W - workout C
    Th - workout A
    F - workout B
    S - workout C
    Sunday - rest
  • badass_vinchbadass_vinch Posts: 4,471
    bro ang totoong lakas parang bagoong at alak yan, habang tumatagal lalong sumasarap. Lahat ng totoong malakas na mapapanood mo sa youtube for sure hindi bababa ng 5years na sila nagtetraining. Natural na yung strength nila at nahinog na nga panahon, hindi yan kagaya ng iniisip ng madami na in few months lalakas na. Pwedeng magimprove ka naman, pero kung long term ang paguusapan madami ka pagdadaanan :)
  • bokehbokeh Posts: 394
    ^ tama ka diyan sir, kasi kung nakukuha yung lakas at katawan sa isang araw/linggo/buwan/taon, lahat tayo maskulado na. :)

    kailangan ko nalang mamili kung anong workout routine/program ang gagawin ko. I really prefer to workout 5-6x/week para na rin masulit yung mahal as in GOLD gym membership fee (ginto talaga)

    Yung iba rin blessed with good genes kaya kahit walang ginagawa malaki ang katawan. may kakilala akong ganito. ayaw daw niya mag workout kasi ayaw nyang lumaki yung katawan niya ng husto.
  • bokehbokeh Posts: 394
    I have drafted my sample workout. Hope it will work out LOL

    Monday: Workout A of Ice Cream 5x5
    Tuesday: Shoulder. Biceps. Triceps
    Wed: Workout B of Ice Cream 5x5
    Thurs: Chest. Back
    Friday: Workout A of Ice Cream 5x5 (5lbs more)
    Saturday: Leg
    Sunday: Rest

    Ill be adding 5lbs on next execution of the workout.
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