@TRoll_W_a_Heart said:
Hehe, skip the nissin, chk out its sodium:)
hahaha natakam ako sa commercial sir, though on my way to work nakabili na ako wheat pandesal yun sana pang breakfast ngunit iba pa rin ang kinain hehehe. But ill take your word for it.
sumasakit etong part nang elbow ko kaya mahirap mag DB curls, hindi ko alam kung bakit basta lang sya sumakit ilang araw na. May experience ba kayo dito? salamat nang marami po.
@t4g4y said:
oo sir, pag ginalaw mo ang arms sumasakit weirdo nga eh baka na injure?
Not really, its a warning sign that youre over doing it, overtraining a bit and not resting enough, take 3-5 days off doing nothing, if that were an injury, that part is already swollen and painfull even when not in use....our joints have lubrication also, resting a bit will bring back some of the lost lube....or you can still work out thru the discomfort like some people do...good luck
oh hahahaha over doing talaga sir hehe araw araw ba naman sa gym eh. Isip ko kasi dahil isat kalahating oras lang time ko sa gym kaya inaaraw araw ko hehehe. Ayus mag wweekend pa naman tamang tama. Kailangan ko pa ba lagyan nang kung anong ointment or like salonpas mga ganun? halos lahat pa naman ng work out involve talaga ang braso tsk. Pero consider ko tong advise nyo sir, salamat.
Any idea? bakit parang sumasabay yata ang mid section ko sa pag lobo kung kelan naman nag wwork out. Ayaw ko naman mag diet sa pagkain kasi mawawalan din ng fuel ang katawan ko to build muscles. What to do what to do? Pa tulong naman mga master, any experience? Salamat po.
Reason one....maybe youre not counting your calories, maybe your going overboard.
Reason two...too many carbs...your holding too much water....carbo-hydrate....get it?
Reason three....check your sodium....maybe youre holding too much water
Working out is only 10-15% on the equation....like what i said bro, its made in the kitchen and in bed(resting)
Whats your alloted calories for the day, pls include marcos, time you work out, may paraan yan at madali lang yan,
Reason one....maybe youre not counting your calories, maybe your going overboard.
Reason two...too many carbs...your holding too much water....carbo-hydrate....get it?
Reason three....check your sodium....maybe youre holding too much water
Working out is only 10-15% on the equation....like what i said bro, its made in the kitchen and in bed(resting)
Whats your alloted calories for the day, pls include marcos, time you work out, may paraan yan at madali lang yan,
Hahaha actually sir I just eat and drink the right food without tracking them. And yes I drink a lot of water (not cold) if that's what you mean by holding too much water. Di ko masyado ma gets ang "too many carbs...your holding too much water....carbo-hydrate" paano ba yan?
Naku....haba nito:) here goes, when we eat carbs, its used as fuel, stored in the liver and muscles as glycogen, around 200g of it, when you exercise it gets used up.......sometimes, yes...i said sometimes coz if you dont train that hard, it doesnt get depleted, then you eat carbs again, which in turns into glycogen, if your liver and muscles are already full......it will spill over....turns into fat. Btw...eating too much carbs bloats you also, 1g of carb youll hold 4 times its equivalent weight, so if you eat 300g of carbs, thats an addition 2lbs of water weight.
Water is ok.....pero holding too much water is not, that means water retention, sometimes cause by too much salty foods, defense mechanism yun ng body to hold water, it thinks youre dehydrated, what you do is drink more water to flush the salt out.
Drink cold water, your body will heat it up, parang may thermal effect....youll burn more calories throughout the day.
Ahhh yun pala yun hehe. I admit medyo kulang nga oras sa training. 1 1/2 hour lang kasi sa office sa tanghali. I used to jog every night ngayon nabawasan na. Parang twice a week nalang tsk.
Comments
Cardio:
Jog/run
7:10 pm to 7:30, di na kumpleto ang isang oras dahil inabot ng ulan hehe
Looking good, keep it up
Thank you sir troll
Breakfast:
Nissin yakosoba mixed with a quarter chicken breast + 6 egg whites only mixed.
1 Banana
drinks: green tea
Hehe, skip the nissin, chk out its sodium:)
hahaha natakam ako sa commercial sir, though on my way to work nakabili na ako wheat pandesal yun sana pang breakfast ngunit iba pa rin ang kinain hehehe. But ill take your word for it.
June 16, 2016 Thursday
Time start 12:00 noon
Warm up: push up x 50
BB Squat 2x12
DB Alternate hammer curl 4x30
DB Incline curl 3x15
DB curls Lying Against An Incline 4x15
DB Alternate bicep curl 3x25
Triceps:
Bench Dips (Weighted) - 3x25
Triceps pushdown - rope attachment 3x20 80kg
Close grip push up (controlled motion) - 2x15
times up 1:30
Lunch:
Meat: 2 quarter breast chicken, 3 small cut pork steak tagalog.
Gulay: ginataang kalabasa at sitaw.
snack: wheat bread + peanut butter
drinks: green tea
dinner
5 isaw ng baboy haha
3 avocados with ice+condensed milk
June 17, 2016 Friday
REST DAY
Breakfast:
Sandwich guy:
Beef N' Bacon sandwich
(wheat bread/beef/bacon/mushroom and melted cheese)
Drink: brewed coffee + two sugar
morning snack: 1 mansanas
Lunch:
Beef Brisket noodles soup
1 cup yang chow rice
dakasi chocolate milk tea w/pudding - hahaha cheat day daw kasi
Good day mga sir
sumasakit etong part nang elbow ko kaya mahirap mag DB curls, hindi ko alam kung bakit basta lang sya sumakit ilang araw na. May experience ba kayo dito? salamat nang marami po.
eto pala ang pic for reference
Parang maganit at may tumutusok?
oo sir, pag ginalaw mo ang arms sumasakit weirdo nga eh baka na injure?
Not really, its a warning sign that youre over doing it, overtraining a bit and not resting enough, take 3-5 days off doing nothing, if that were an injury, that part is already swollen and painfull even when not in use....our joints have lubrication also, resting a bit will bring back some of the lost lube....or you can still work out thru the discomfort like some people do...good luck
oh hahahaha over doing talaga sir hehe araw araw ba naman sa gym eh. Isip ko kasi dahil isat kalahating oras lang time ko sa gym kaya inaaraw araw ko hehehe. Ayus mag wweekend pa naman tamang tama. Kailangan ko pa ba lagyan nang kung anong ointment or like salonpas mga ganun? halos lahat pa naman ng work out involve talaga ang braso tsk. Pero consider ko tong advise nyo sir, salamat.
salamat po
Google this guy, ive been watching him for the past 2-3years, wealth of information.
I'll check this out sir. Thanks.
Rest day.
Breakfast:
Scrambled eggs (4 eggs)
( With onions and tomatoes+pinch of salt)
Tustadong corned beef
Prutas: one whole orange
Drinks: orange juice
Laba mode hahahahaha
June 19, 2016
Rest Day
Celebrating fathers day with family, kaya andami nanaman nakain hehe.
June 20, 2016
Good morning!
Breakfast:
A can of century tuna solid in vegetable oil.
two slice cranberry wheat bread palaman peanut butter
3 in 1 coffee
June 20, 2016
Chest Day:
Light only
12:00 to 1:30 pm
Warm up: push up 25
SM press 2s x 12 30kg
3s x 12,12, 8 40kg
SM Inclined bp 3s x 12 - 20kg
SM Decline bp 3s x 12 - 30kg
DB press 4s x 20 - 30kg 15kg each
DB press incline 3s x 15 15
DB Flyes incline 3s x 15 kg 7.5 each
Bent-arm DB pullover 3s x 15 18kg
Cable crossover 3s x 30 18kg each
Lunch:
Gulay: mixed vegies (pakbet) paborito hehe
Other: 6 egg whites only
Prutas: 1 orange, pinya 1 regular slice
drinks: water/green tea.
Good Morning:
June 21, 2016
Breakfast:
6 scrambled eggs w/onions
2 loaf wheat bread and a can of century tuna solid in vegie oil.
Kape 3 in 1
June 21, 2016
Light pa rin
Duration 12:00 to 1:30 PM
SQT 4x12 50kg
DL 3x12 50kg
Biceps:
DB Alternate curl 2x20 20lbs each
DB Hammer curl 3x20 20lbs each
DB Incline curl 3x12 10lbs each
BB curls 5x12 10 kg
Cable bar curls 2x12 80lbs
Triceps:
Bench Dips (weighted) 3x25 15lbs4
Lunch:
Chicken stew
(chicken breast, sweet potato, tomato, garlic, onions, carrots, corn, green peas, tomato sauce)
2 wheat pandesal
dessert: 2 bananas
drinks: hot green tea
Reason one....maybe youre not counting your calories, maybe your going overboard.
Reason two...too many carbs...your holding too much water....carbo-hydrate....get it?
Reason three....check your sodium....maybe youre holding too much water
Working out is only 10-15% on the equation....like what i said bro, its made in the kitchen and in bed(resting)
Whats your alloted calories for the day, pls include marcos, time you work out, may paraan yan at madali lang yan,
Hahaha actually sir I just eat and drink the right food without tracking them. And yes I drink a lot of water (not cold) if that's what you mean by holding too much water. Di ko masyado ma gets ang "too many carbs...your holding too much water....carbo-hydrate" paano ba yan?
Naku....haba nito:) here goes, when we eat carbs, its used as fuel, stored in the liver and muscles as glycogen, around 200g of it, when you exercise it gets used up.......sometimes, yes...i said sometimes coz if you dont train that hard, it doesnt get depleted, then you eat carbs again, which in turns into glycogen, if your liver and muscles are already full......it will spill over....turns into fat. Btw...eating too much carbs bloats you also, 1g of carb youll hold 4 times its equivalent weight, so if you eat 300g of carbs, thats an addition 2lbs of water weight.
Water is ok.....pero holding too much water is not, that means water retention, sometimes cause by too much salty foods, defense mechanism yun ng body to hold water, it thinks youre dehydrated, what you do is drink more water to flush the salt out.
Drink cold water, your body will heat it up, parang may thermal effect....youll burn more calories throughout the day.
Bro, its not the length of the workout, its the intensity, short and intense...
3x a week is enough, the rest days could either be cardio or labada day.