To be strong

madsaker

Newbie and started gym not so long ago. Using this app since I got not much sources to do this.


- JEFIT App
Apparently, pwede ka mag formulate ng sarili mong routine, pwede ka din mag download ng mga na share ng Ibang users sa app. Helpful with instructions and demos.

As for nutrition, thinking of taking in whey. I don't think I'm gaining as expected since food source might not be enough already, pwede Maka advise Jan, kahit mura Lang muna.

Current routine is 5 days, 4 days hypertrophy and 1 day strength /power.


I'm 5'7" and about 74kg. I want to first focus on gaining muscle mass.

Let's see how this come out.

primouno01

clean bulk
rice madami
oats madami
kamote madami
red meat

all carbs taasan mo it makes you grow
protein make it a gram per pound of your body weight
take fats from palm,coconut, olive(kung kaya)
or add additional 500cals from your maintaining calorie intake

for 6months
then do focus on strength training hitting 5x5 for the compound lifts

madsaker

@primouno01 said:
clean bulk
rice madami
oats madami
kamote madami
red meat

all carbs taasan mo it makes you grow
protein make it a gram per pound of your body weight
take fats from palm,coconut, olive(kung kaya)
or add additional 500cals from your maintaining calorie intake

for 6months
then do focus on strength training hitting 5x5 for the compound lifts

salamat dito @primouno01 bulking is faster/effective through hypertrophy ba?

primouno01

@madsaker said:

@primouno01 said:
clean bulk
rice madami
oats madami
kamote madami
red meat

all carbs taasan mo it makes you grow
protein make it a gram per pound of your body weight
take fats from palm,coconut, olive(kung kaya)
or add additional 500cals from your maintaining calorie intake

for 6months
then do focus on strength training hitting 5x5 for the compound lifts

salamat dito @primouno01 bulking is faster/effective through hypertrophy ba?

Yes ofcourse look at some power liftters they are huge and has strength the downside is some of them are more fat due to the massive caloric surplus

madsaker

@primouno01 said:

@madsaker said:

@primouno01 said:
clean bulk
rice madami
oats madami
kamote madami
red meat

all carbs taasan mo it makes you grow
protein make it a gram per pound of your body weight
take fats from palm,coconut, olive(kung kaya)
or add additional 500cals from your maintaining calorie intake

for 6months
then do focus on strength training hitting 5x5 for the compound lifts

salamat dito @primouno01 bulking is faster/effective through hypertrophy ba?

Yes ofcourse look at some power liftters they are huge and has strength the downside is some of them are more fat due to the massive caloric surplus

Naisip ko lang prim, normal food intake lang na low calories, tapos pag mga 1 hour before workout, taking high calorie-meal for energy sa gym. then light meal for recovery but more meat. what do you think?

primouno01

@madsaker said:

@primouno01 said:

@madsaker said:

@primouno01 said:
clean bulk
rice madami
oats madami
kamote madami
red meat

all carbs taasan mo it makes you grow
protein make it a gram per pound of your body weight
take fats from palm,coconut, olive(kung kaya)
or add additional 500cals from your maintaining calorie intake

for 6months
then do focus on strength training hitting 5x5 for the compound lifts

salamat dito @primouno01 bulking is faster/effective through hypertrophy ba?

Yes ofcourse look at some power liftters they are huge and has strength the downside is some of them are more fat due to the massive caloric surplus

Naisip ko lang prim, normal food intake lang na low calories, tapos pag mga 1 hour before workout, taking high calorie-meal for energy sa gym. then light meal for recovery but more meat. what do you think?

for me i feel good 2hrs before workout i eat my pre workout meal light or snack pag 1hr kasi para akong masusuka and no energy kasi yung blood na tambay sa tyan and you feel bloated