work out program

purplepurple Posts: 24
in Bodybuilding Discussion
Had anyone tried TTABM by Sean? is it really working out? kasi eto program ko as of now yung 26 week program nya.. pero parang very less yung sets at reps nya.. mostly 2 sets of 5-7 reps..

but pag nag babrowse ako sa bodybuilding.com about sa mga personal program ang dami naman sets ng ginagawa nila...

mga experts, alin po ba ang mas maganda talagang sundin..

i want to shred my body fats up to minimum.

Comments

  • Mighty_OakMighty_Oak Posts: 3,940
    Fat Loss= Calorie deficit + Heavy Lifting
  • daltonkamotedaltonkamote Posts: 3,629
    hirap nyan papa mighty, yan ginagwa ko ngayon nyahaha, need ko ata ng bcaa. lol
  • Mighty_OakMighty_Oak Posts: 3,940
    ^Kayang kaya mo yan dalts! Yup malaki ma benefit mo sa BCAA or kung kaya mo ECA stack.
  • daltonkamotedaltonkamote Posts: 3,629
    bukas pnta ako cnc, wala nako whey, mag iso-100 sana ako and bcaa ng on, pwede na kya un, reready lng ako sa summer haha
  • purplepurple Posts: 24
    so it means mas ok yung more sets and reps?
  • Noobie12Noobie12 Posts: 648
    Sabi ni sir mighty, lifting heavy weights. Kung kaya mo mag heavy in higher sets or reps, why not. Basta heavy sir =>

    Yung program ko 5x5 lang pero pa heavy ng pa heavy. Pero nakakaramdam nako pagod dyan =>
  • monching11monching11 Posts: 7,273
    @purple

    ung pinost ni sir mighty pretty much sums it up.
  • purplepurple Posts: 24
    thank you sir!..

    how about in cardio Sean mention only 15 mins cardio exercise?
    OK ba yun? before i am doing at least 45mins to 1 Hr.
    which one is better.
  • DSmallDivideDSmallDivide Posts: 4,565
    Im currently in sean's program. cycle 2 nako. i would say this program is good for beginners and trying to have good foundations sa lifting. though gaya nga ng sabi ni sir mighty lift heavy while on calorie deficit. you may tweak the set/reps of the program if you think nakukulangan ka na sa workout. when I started w/ this program nag stick ako sa recommended set/reps nya and it gave me decent gains naman sa poundage and muscle. the point here is you need to push your body's limit habang nagbubuhat ng heavy, kung sa tingin mo kulang ang seven reps you may another 1-3 reps hangga't kaya mo then pagdating next week try adding more poundage sa lifts. Oh and before i completely forget use caution pa din po ha pag nagbubuhat para iwas injury.
  • rugged666rugged666 Posts: 582
    paano sir mag calorie deficit?? pano malaman qng ilang calories mga kinaen q each day at ilang calories na burn q each workout??
  • DSmallDivideDSmallDivide Posts: 4,565
    una compute mo muna how many calories ang kailngan mopara mamentain mo weight mo alam ko may online calculators avaialble sa net. tapos in order magkadeficit ka babawasan mo yun mga around 300-500 calories. now para malaman mo kung gaano karami na calories nakain mo of course you need to monitor kung gaano kadami ka kumain for the whole day. search ka sir ng calorie tables ng common foods para magkaidea ka kung ilang calories meron ung usual na kinakakain mo. tapos simple plus/minus na lang yun. hehehe

    Hmm yung burned calories for each workout medyo mahihirapan tayu jan kasi majority jan ay machines ang makakapagsabi sayu kung ilan ang na burn mo. that differs kasi sa intensity ng workout mo eh. so to be safe, make sure na lang na intense ang workouts mo, be it cardio or weight training para siguradong mas mataas ang calories mong nabuburn.
  • purplepurple Posts: 24
    one more thing, ok lang po ba na mag protein supplements while on shredding fats?
  • daltonkamotedaltonkamote Posts: 3,629
    dapat nga meron kang protein, kase mag breakdown ang muscle mo pag nag papayat ka,
  • rugged666rugged666 Posts: 582
    DSmallDivide wrote:
    una compute mo muna how many calories ang kailngan mopara mamentain mo weight mo alam ko may online calculators avaialble sa net. tapos in order magkadeficit ka babawasan mo yun mga around 300-500 calories. now para malaman mo kung gaano karami na calories nakain mo of course you need to monitor kung gaano kadami ka kumain for the whole day. search ka sir ng calorie tables ng common foods para magkaidea ka kung ilang calories meron ung usual na kinakakain mo. tapos simple plus/minus na lang yun. hehehe

    Hmm yung burned calories for each workout medyo mahihirapan tayu jan kasi majority jan ay machines ang makakapagsabi sayu kung ilan ang na burn mo. that differs kasi sa intensity ng workout mo eh. so to be safe, make sure na lang na intense ang workouts mo, be it cardio or weight training para siguradong mas mataas ang calories mong nabuburn.

    ahh ok, tatry q nga hehe, malaki kc tummy q, yun lng problema q, qng mapaliit q tyan q, may korte na sana katawan q. ty
  • monching11monching11 Posts: 7,273
    DSmallDivide wrote:
    una compute mo muna how many calories ang kailngan mopara mamentain mo weight mo alam ko may online calculators avaialble sa net. tapos in order magkadeficit ka babawasan mo yun mga around 300-500 calories. now para malaman mo kung gaano karami na calories nakain mo of course you need to monitor kung gaano kadami ka kumain for the whole day. search ka sir ng calorie tables ng common foods para magkaidea ka kung ilang calories meron ung usual na kinakakain mo. tapos simple plus/minus na lang yun. hehehe

    Hmm yung burned calories for each workout medyo mahihirapan tayu jan kasi majority jan ay machines ang makakapagsabi sayu kung ilan ang na burn mo. that differs kasi sa intensity ng workout mo eh. so to be safe, make sure na lang na intense ang workouts mo, be it cardio or weight training para siguradong mas mataas ang calories mong nabuburn.

    +1 insan. You really have to count calories lol.

    @purple

    +1 sa advise ni papa dalton.


  • DSmallDivideDSmallDivide Posts: 4,565
    ^^

    Actually insan until now, hirap pa din ako magbilang calories, tantsahan lang madalas pro i make sure deficit pa din at hindi over-deficit. nde nga lang exact kasi nde pa naman ako nagtitimbang ng kinakain ko hehehe.
  • monching11monching11 Posts: 7,273
    Hahaha uu lalo na pag mga mahirap sukatin kasi iba iba naman ung size/serving ng bawat food pero at least may idea na tau tancha tancha na lang din talaga
  • lastresortlastresort Posts: 1,116
    tama si sir mighty!!!

    HEAVY + DIET + CARDIO ( pag addict mode talaga ) = COBRA energy drink model ( LOL)
  • Mighty_OakMighty_Oak Posts: 3,940
    ^yan si sir last ang perfect example ng lifting heavy while on a deficit. Just check out his pic to see the result.
  • purplepurple Posts: 24
    pa O.T po.

    as ko lang kung gano ba kadami at kadalas mag take ng whey protein after workout?
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