^ salamat mga boss. ano sa tingin niyo magandang workout program sakin? ttry ko yung 12-week daily bulking ni Derek Charlebois. parang sakto sa goal ko eh. tapos cut konti before holy week kasi puro vacation na.
My meal plan: (don't get lazy to read ) MEAL 1
Oats
1.5 Cups Uncooked Calories: 461
Egg Whites
4 Eggs Calories: 68
Whole Eggs
2 Eggs Calories: 147
MEAL 2
Natural Peanut
3 Tbs Calories: 292
100% Whole Wheat Bread
2 Slices Calories: 260
Banana
1 Large Calories: 105
MEAL 3
Chicken Breast
4 Oz Calories: 186
Brown Rice
2 Cups Cooked Calories: 432
Broccoli
1 Cup Calories: 55
Olive Oil
0.5 Tbs Calories: 60
MEAL 4
Salmon
4 Oz Calories: 207
Sweet Potato
12 Oz Calories: 324
MEAL 5: PRE-WORKOUT
Whey Protein
1 Serving Calories: 110
Oats
1 Cup Uncooked Calories: 312
MEAL 6: POST-WORKOUT
Whey Protein
1 Serving Calories: 110
Ito yung kinuha ko sa bb.com na meal plan. 3000 calories siya. pwede kaya ito sakin? gusto ko kasi mag gain atleast 1 pound a week. Serious na po ako sa goal ko, walang cheat days/cheat meal.
Nung chineck ko sa bb.com yung calorie intake ko (pang-maintain ata ito, not sure):
Calories:2300
Carbs: 230g
Protein: 230g
Fat: 51g
QA: Sakto po ba ito sa 12-week bulking training ni Derek "The Beast" Charlebois? Gusto ko kasi mag full body workout.
QB: Paano pag off/rest days, susundin ko pa po ba yung diet?
QC: Iinom pa ba ako dapat ng whey pag off/rest days?
QD: Ano po magandang alternative sa salmon?
feel free to suggest ideas po, salamat mga masters.
ayos yan build mo bro. D naman gaano liliit tignan pag bulk same tau ng height pero mabigat lang ako ng 30lbs. Dagdagan mo pa protein para mas solid. "Eat Clean, Train Dirty"
dude, if youre trying to put lean muscle mass then its good but its hard even for a year to put 10-15lbs of lean mass naturally. asahan mong may konting taba na sasama sa katawan mo as you bulk even if its this clean because you are in a cal surplus diet. usa pang factor is kung super active ang lifestyle mo in a day. if you want to put poundage in your body that fast i suggest you eat like horse and train heavy as you can. remember you are bulking, you need every nutrients found in solid food and in supplements so dont shy away and eat like a king!
kahit rest day mo, you have to eat like you were training and take all the proteins you need. rest days are the most important days in feeding your body with what it needs.
tuna and cream dory is your best bet to replace salmon.
just an advice, take it slowly and dont go in a hurry if you want to get bigger. dont complicate things too much. just eat alot, train heavy and have a lot of rest!
disappointed ako sa performance ko. first day (upper). 2x15 per exercise, 2 sets warmups.
cardio 10 mins
bench press - bad
back row - ok
military press - sablay last set
barbell shrug - ok
close-grip bench press - ok
barbell curl - ok
stretch konti
taas ng expectation ko nung pag buhat ko nanibago na talaga... feeling ko mali yung sa warm up sets masyadong mabigat ata.. bawi nalang bukas sa lower. hay
Anong workout program sinusundan mo ? Kaw ba nag tailor niyan ?
You're trying to bulk right ?
eto sir http://www.bodybuilding.com/fun/12-week-daily-bulking-trainer.htm kay Derek "Beast" Charlebois. Tska naninibago rin ako sa food. feeling ko bloated na bloated ako. lalo na yung 3 tbsp of peanut butter sobrang bigat sa tiyan. sinisipon pa ko. sobrang badtrip
bro, dapat unti unti lang din ung pag add ng calories mo pag bulking.. baka sumuka ka niyan dahil hindi sanay ung tiyan mo.. hehehe.. Just an opinion..
bro, dapat unti unti lang din ung pag add ng calories mo pag bulking.. baka sumuka ka niyan dahil hindi sanay ung tiyan mo.. hehehe.. Just an opinion..
almost puked earlier. lalo na nung 1breast chick,2rice,brocolli. siguro dahil dun sa peanut butter talaga eh, ang bigat eh. 2 hrs lumipas nung kinain ko yun mabigat parin tyan ko. pero kaya naman itolerate. yung naiinis lang ako sa naninibago ako. haha sabagay normal lang naman sa kakabalik lang
mamaximize ko nalang yung 3hrs na gap. para sure ok digestion. sa buhat talaga ako nainis eh. haha pasensya na mga masters. ayoko nga ipost yung bigat kasi hiyang hiya ako sa sarili ko )
sergieee
Posts: 656
Comments
welcome back to bb'ing!
salamat
Pero di kailangan mo itrain ung legs mo,why? --> click and read this http://stronglifts.com/5-reasons-why-train-legs-squats/
mabilis yan lumaki
eat clean / eat more - get bigger!!!! Sakto na yung form....
MEAL 1
Oats
1.5 Cups Uncooked Calories: 461
Egg Whites
4 Eggs Calories: 68
Whole Eggs
2 Eggs Calories: 147
MEAL 2
Natural Peanut
3 Tbs Calories: 292
100% Whole Wheat Bread
2 Slices Calories: 260
Banana
1 Large Calories: 105
MEAL 3
Chicken Breast
4 Oz Calories: 186
Brown Rice
2 Cups Cooked Calories: 432
Broccoli
1 Cup Calories: 55
Olive Oil
0.5 Tbs Calories: 60
MEAL 4
Salmon
4 Oz Calories: 207
Sweet Potato
12 Oz Calories: 324
MEAL 5: PRE-WORKOUT
Whey Protein
1 Serving Calories: 110
Oats
1 Cup Uncooked Calories: 312
MEAL 6: POST-WORKOUT
Whey Protein
1 Serving Calories: 110
Ito yung kinuha ko sa bb.com na meal plan. 3000 calories siya. pwede kaya ito sakin? gusto ko kasi mag gain atleast 1 pound a week. Serious na po ako sa goal ko, walang cheat days/cheat meal.
Nung chineck ko sa bb.com yung calorie intake ko (pang-maintain ata ito, not sure):
Calories:2300
Carbs: 230g
Protein: 230g
Fat: 51g
QA: Sakto po ba ito sa 12-week bulking training ni Derek "The Beast" Charlebois? Gusto ko kasi mag full body workout.
QB: Paano pag off/rest days, susundin ko pa po ba yung diet?
QC: Iinom pa ba ako dapat ng whey pag off/rest days?
QD: Ano po magandang alternative sa salmon?
feel free to suggest ideas po, salamat mga masters.
kahit rest day mo, you have to eat like you were training and take all the proteins you need. rest days are the most important days in feeding your body with what it needs.
tuna and cream dory is your best bet to replace salmon.
just an advice, take it slowly and dont go in a hurry if you want to get bigger. dont complicate things too much. just eat alot, train heavy and have a lot of rest!
AB: oo at mas ok kung dagdagan mo sa rest day ng kain
AC: OO,para sa recovery
AD: Yellow fin
yes sir
Good luck again...
oo nga no. kanto pa naman ako ngayon magggym. spartan dapat haha!
i mean pag magka PIMPLES ka....
Haha Hindi yan..basta kumpleto gamit sa gym pede na
cardio 10 mins
bench press - bad
back row - ok
military press - sablay last set
barbell shrug - ok
close-grip bench press - ok
barbell curl - ok
stretch konti
taas ng expectation ko nung pag buhat ko nanibago na talaga... feeling ko mali yung sa warm up sets masyadong mabigat ata.. bawi nalang bukas sa lower. hay
You're trying to bulk right ?
eto sir http://www.bodybuilding.com/fun/12-week-daily-bulking-trainer.htm kay Derek "Beast" Charlebois. Tska naninibago rin ako sa food. feeling ko bloated na bloated ako. lalo na yung 3 tbsp of peanut butter sobrang bigat sa tiyan. sinisipon pa ko. sobrang badtrip
almost puked earlier. lalo na nung 1breast chick,2rice,brocolli. siguro dahil dun sa peanut butter talaga eh, ang bigat eh. 2 hrs lumipas nung kinain ko yun mabigat parin tyan ko. pero kaya naman itolerate. yung naiinis lang ako sa naninibago ako. haha sabagay normal lang naman sa kakabalik lang
+1000
oo nga sir, gradual alng since nde sanay ang katawan mo sa ganung kadaming pagkain, saka baka ma-impacho ka nyan pag binigla mo. hehehe
Tama din sila wag mo muna biglain para bang break in muna haha
sa thursday upper ulit ako, try ko bumawi dun.