Skinny Guy Help
skinnymark
Posts: 53
Mga bro, my problem is simula pagkabata hanggang college super payat talaga ako as in parang butot balat, naggym ako kaya simula nung april 2015 medyo nagain ako ng weight mga 2 months na din ako nag bubuhat pero 3x a week lang ako magwork out,
128 ung latest timbang ko. kasi last january 2015 super payat ko tlg pero nung ngym ako nging 128 na ko halos marami nakapansin na lumaki daw ako kesa noon na parang my TB daw, malakas ako kumain per ngaun control na kasi payat ako na may tyan. ung nag didiet ka pero di naman dapat kasi payat ka pero para lang sa tyan na malaki na dapat lumiit.
marami nakakapansin na malaki ang tyan ko di daw proportionate sa katawan ko kasi payat ako. bumili ako ng serious mass kahapon. sana makatulog sya habang nagwowork out ako gusto ko kasi ung tama lang katawan ko na malaki braso at fit mga polo and shirt ko Salamat.
128 ung latest timbang ko. kasi last january 2015 super payat ko tlg pero nung ngym ako nging 128 na ko halos marami nakapansin na lumaki daw ako kesa noon na parang my TB daw, malakas ako kumain per ngaun control na kasi payat ako na may tyan. ung nag didiet ka pero di naman dapat kasi payat ka pero para lang sa tyan na malaki na dapat lumiit.
marami nakakapansin na malaki ang tyan ko di daw proportionate sa katawan ko kasi payat ako. bumili ako ng serious mass kahapon. sana makatulog sya habang nagwowork out ako gusto ko kasi ung tama lang katawan ko na malaki braso at fit mga polo and shirt ko Salamat.
Comments
uung workout troutine mo na;
chest/triceps
shoulder/biceps
back/biceps
ano ano exercises nakapaluob dyan? pansin ko din you have no leg day. if you wanna grow you may want to train them hard. kalahati ng katawan natin paps LEGS.(well calf ung parang bicep lol pun intended). misconception (hindi si KC conception, pun intended ulet lol) kasi na akala ng iba pag porket legs walang tulong sa upper torso pero pag tinignan mo human anatomy as a whole, halos kalahati nito legs.
chaka paps ano itsura ng meat mo ano anong meat un and gaano kadami ung meat na un baka kumakain ka nga ng source of protein mo pero kulang sa daily requirements mga tipong 3 drumstick ng manok sa isang araw lang.
One thing, bat halos marami nakakapansin na medyo naging okay at nagkalaman daw ako kahit sino makakita sakin pero ung timbang ko parang ganon p din? haha nakakaloko.
Yung legs kasi di ko na nakakaya eh after work kasi ako diretso na sa gym.
Supplements:
is it okay to drink creatine and serious mass while working out? may nagsabi kasi na wg daw ako magtake ng creatine kasi mas lalo daw ako papayat. Salamat :yahoo:
Bro, magsasawa ka agad sa pork-chop.. try to incorporate the following sources of protein:
- Chicken Breast (May nabibili nito na skinless and boneless)
- Chicken Thigh (May nabibili din nito na skinless and boneless)
- Bangus (deboned preferably)
- Pangasius Fillet (Fish)
- Eggs
- Beans (all kinds)
- Nuts (all kinds)
- Milk
- Cheese
- Tokwa
Also read this two:
The Ultimate Weight Training Workout Routine
The Best Diet Plan – Lose Fat. Build Muscle. Be Healthy.
Mahabang basahan, pero all you will really need as a beginner are those too links
Kain ka ng maraming lean meat. Para maging simple ang diet mo, kumain ka lang ng 0.6 to 0.75 kg of lean meat (weight when raw). For lean meat, try chicken breast fillet coz it's cheap. Beef is better but more expensive. Kung nakatira ka pa sa parents mo at suportado nila ang bodybuilding mo, paluto ka ng iba't ibang putahe na chicken breast para di ka maumay. Wag kalimutan isama ang gulay araw-araw. Kumain ka ng maraming green / leafy vegetables (pechay, kang kong, alugbati, broccoli, etc)
Sa training, kahit basic compound exercises lang muna ang gawin mo. Squat, Deadlift, Bench Press, Rows, Pull Ups, etc.
Hi kenzy, payat ka ba din ba dati?? kelan ka nag start magym? nagcocontrol kasi ako kumain ng sobra kasi malaki ung tyan ko kasi malakas talaga ako kumain. di talaga proportionate sa katawan mas napapansin nila na anlaki ng tyan ko. umiinom naman ako ng protein shake mga 3 weeks na din bago mtulog. 1250 calories un before bedtime pero homemade lang sya. last day lang kasi ako bumili ng serious mass eh.
Im living alone. nasa bahay kasi parents ko and andito ako sa manila sa work hehe di tlg ko marunong mgluto. kaya prito prito lang araw araw. sa workout naman every other day ako nagwowork out. pnpagod ko talaga katawan ko and nagbubuhat ako ng mga mas mabigat pa sa bnbuhat ko nung nagsisimula pa lang ako magworkout. minsan my times na bigla akong nhihilo habang nagwowork out and almost himatayin kaya umuuwi na ko baka sa gym ako magcollapse nakakahiya.
mataba ako dati pafs, tas sinubukan ko magpapayat kaso malaki pa din tiyan. 2 years nako nag-ggym bago ako humingi ng tulong sa site na to. ung first 2 years ko, wala nangyayari saken kasi over train and under eat pala ako. So bale 1 year nako simula nong tinulungan ako ng mga master dito, nagpaturo ako ng proper nutrition and work out. kung magpapataba ka, wag mo muna pansinin belly part kasi possible talaga lumaki yan. Saken nga hirap pa din ako magpaliit ng tyan eh, pero okay lang, bulking pa din nmn ako. Seryosohin ko na lng ung sa belly part kapag nag cutting nako, pero matagal pa siguro un, hehe. Lagay mo pla pafs ung mga detailed exercises mo para ma-assess ng mga master natin and macorrect kung may sobra or kulang. Saka ung sample diet or meal plan mo. Goodluck pafs, wag ka lang maiinip, basta consistent lang. Small progress is still a progress :yahoo:
Fix your diet. There is no other way around it.
And don't even ask what supplement you can take to help you gain muscle mass. A poor diet with supplements is still a poor diet.
Also, make a training log written on paper. Bring it with you in the gym and write what you do in the gym after each exercise (weight lifted, sets, reps). Your training log will help you determine if you are progressing or not. Some people may laugh at you or call you weird, but it's better to be weird rather stay weak. Then, make a copy of your training log here in your journal when you get home
Thank you. i watch youtube during workout.
Thank you so much.
Hmm check Stronglift 5x5 by Mehdi.
Is that good for weight gain? I guess its good for losing fat? Thanks
Correct! but only if the training is intense and consistent. The success rate of the people I know who did 5x5 (including PBB members) is low. They followed the same routine, same principles and method. But only those who took their training to the next level improved. The rest....
"TINIGIL KO NA YUNG 5x5 KASI..."
"TAPOS NAKO SA 5x5 12 WEEKS LANG, ANO BA OK NA ROUTINE?"
and so on
hypertrophy? mas ok ba bro ang5 sets of 5 reps vs sets of 8-12 rep rage? in terms of hypertrophy?
Chest
Exercise
Barbell Bench Press
Incline Bench Press
Decline Bench Press
Dumbbell Flys
Dumbbell Pullover
Triceps
Exercise Sets Reps
Tricep Extension
Tricep Dip
Tricep Bench Dip
WED - Back and Biceps
Back
Exercise Sets Reps
Chin Up 2
One Arm Dumbbell Row
Seated Row
Bent Over Barbell Row
Lat Pull Down
Biceps
Exercise Sets Reps
Standing Barbell Curl
Close Grip Preacher Curl
Incline Dumbbell Curl
Concentration Curl
SATURDAY - Shoulders and Forearms
Shoulders
Exercise
Machine Shoulder Press
Dumbbell Reverse Fly
Military Press
Dumbbell Lateral Raise
Dumbbell Shrugs
Upright Row
Forearms
Exercise
Standing Wrist Curl
Barbell Wrist Curl
First, lets clarifiy your goal. Sabi mo gain 5 kilos in 2 months? Kung 5 Kilos in 2 months madali lang yan. Go on a see-food diet (when you see food you eat it. Seriously, try it for two months lalaki ka talaga).
Ibig mo bang sabihin eh 5 Kilos of pure muscle in 2 months? Or nais mong magmukhang nadagdagan ng laman ang katawan mo in 2 months? Aesthetic Look? Strong & Lean?
Dapat meron din sa lower kasi pangit naman kung upper mo lang malaki
The debate about this has been long and until now wala pa din nagwawagi haha... but the way I look at it the 5 reps is somewhat like a sweet spot between power lifting range and muscle building range, kaya sabay naggain ng strength and muscle size. 8-12 rep range focuses more on stimulation thus muscle gains, lesser in strength build up, pero dahil naglalag ang strength prone sa plateau. So in terms of hypertrophy on short term 8-12 could have the upper hand, but for continuous hypertrophy as strength also increases lower range like 5 or 4-6 was used more. But then again, slow twitch (sarcoplasmic) and fast twitch (myofibrillar) muscle fiber ratio varies from person to person, so as the rep range sweet spot...haha..kaya magulong usapin talaga eh. References : Chad Waterbury Muscle Revolution, Mike Matthews Bigger Leaner Stronger.
Everything works for newbies, muscle gain, fatloss, strength gain, etc. You just have to put in the work and the rest will follow. It's that simple :biggrin:
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