Diet daw si Taba.
lopau
Posts: 13
3 days na ako nagcacardio at kanina after workout ko, I feel lost. Parang nagsasayang lang ako ng oras at pera sa gym. =(Nag start ako(first time) para sa weight loss at body toning pero walang proper training basta gumagamit lang ako ng threadmill, stationary bike at elliptical trainer since may promo din ung gym.
Ung pagkain, wala as in tiis-gutom. Minsan kung ano ano nalang basta konting pagkain lang.
:unhappy: Hindi ko po alam kung saan ako mag-start, wala po akong program, meal plan. Ayokong mag quit pero parang niloloko ko lang sarili ko kapag nasa gym na nagpapapawis lang. I need your help guys, I need your inputs when it comes to program at meal plan(ano pong kakain ko araw araw). Ok din ba habang nagwowork out inom ng inom ng malamig na tubig?
Thanks in advance at pasintabi sa katawan ko.
Comments
welcome!
good job since you know your goal ( weight loss). secondly, I think you are on the right track, incorporating cardio on your workout.
di mo kailangan mag tiis gutom para pumayat bro. compute natin macros mo based sa goal mo na lose weight.
good job on being honest as well, wag ka mag alala, tutulungan ka namin,just be open minded sa lahat nang information and for sure marami kang matutunan dito.ok... based sa info mo
I'll be using IIFYM calculator para makuha natin total calorie na dapat maconsume mo per day.
Step 2: Choose Your Goals (and pick your intensity)
Fat Loss (Suggested 15% deficit of maintenance )
2235 CALORIES/DAY
now, compute natin macros per day
Carbs : 165.5g
Protein : 220g
Fat : 77g
Fiber : 44 - 55 g
Total : 2235 g
you can eat 3 times, 4 time, 5 times a day just make sure na di lalagpas nang 2.1 - 2.2k cal per day ka.
Work out
Cardio :
I'm a big fan of cardio nung nag papayat ako, based sa pic mo, take it slow, do LISS, ( long intensity ) ( 2 - 4 times a week )
Focus on compound lifts, IMO, you're better off doing compound lifts instead of isolation exercise.
edit :
made some adjustment on the macros, baka kase masyadong mataas yung 20% deficit eh, made it 15%.
***Fat Loss (Suggested 15% deficit of maintenance )
2,305 CALORIES/DAY
now, compute natin macros per day
Carbs : 149.3 g
Protein : 220 g
Fat : 77 g
Fiber : 44 - 55 g
Total : 2170 g***
Thanks sir, pero hindi pa po ako marunong umintindi nito. Ung total po ba na 2170 ay ung dapat iconsume ko sa isang araw?
Carbs : 149.3 g = 2 cups of rice?
Protein : 220 g = chicken breasts, eggs?
Fiber : 44 - 55 g = oatmeals?
Correct me if i'm wrong. Thanks.
Ano po maisusuggest niyo na tamang workout(program)? Nangangapa po talaga ako sa gym, minsan nanggagaya na nga lang ako pag dating sa mga cardio machines sa ibang nagwoworkout.
wait lang kuya, balikan kita, kuha ko na age mo, recompute tayo. ilang araw workout mo?
heto na.
ok, so your question is..
tama 2324 calorie per day.
suggestion ko :
1. bili ka food scale ( sa sm meron nito, pwede rin cnc, kahit mumurahin lang)
2. sa celphone mo, down load ka nang kahit anong calorie tracker ( I use myfitnessapp. )
3. timbangin mo ang kinakain mo, tapos input mo dun, it will show you kung ano ilang Carbs, Protein and fats nakain mo.
example :
click mo na lang bro,
http://www.myfitnesspal.com/food/diary/rtravino29?date=2014-07-26
mon-fri 1hr to 1 1/2hr
Sat or sun 2hrs.
6 days?? di ka ba nahihirapan?
Ano po maisusuggest niyo na tamang workout(program)? Nangangapa po talaga ako sa gym. Pwede na ba ako mag lift or focus muna sa cardio, aim ko sana 200lbs below to start lifting.
I honestly think that you need to focus on both.
about work out, as i've said, focus on compound lifts,
you can try the basic 5x5, ( strong lift 5x5, starting strenght to name a few )http://www.myfitnesspal.com/reports/printable_diary/rtravino29?from=2014-07-26&to=2014-07-26
eto bro
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try mo ulet, sorry, hehe@!
http://www.myfitnesspal.com/reports/printable_diary/rtravino29?from=2014-07-26&to=2014-07-26
muukhang nag loloko ah, naka public na eh,
ok na.
good luck! ma aadvice ko lang sayo eh be consistent, focus on your goal, wag panghinaan nang loob. kaya yan! :sport:
Mapapayo ko lang eh, wag mo muna isipin ang diet. Mababaliw ka kakaisip sa macros haha. Kung beginner ka pa lang, do some crazy things para sa level mo (may kanya kanya tayong definition ng hirap base sa body naten) hehe ang sakin lang do something beyond sa dati mong ginagawa. 1hr sa gym is enough. Try flat BB press tapos kahit 50m burst lang ng sprint between sets. Then squat tapos lagyan mo ng 10reps jumping jack in between sets. Haha kesa spending your time sa threadmill.
http://pinoybodybuilding.com/Thread-Beginner-s-Guide-6-Basic-Compound-Lifts-and-How-to-do-Them
Kung dati kumakain ka ng 3 cups of rice per meal (just an example) bawasan mo muna ng kalahati (1.5 cups) then when your body adjusted (this should not take more than a month or two) dun ka mag star ng macro computation.
Reason: any drastic change na gagawin mo sa katawan mo ay hindi basta basta kayang i-adopt nito. Di siya kailangang in a snap from 3 cups of rice gawin mo kaagad na 1 cup kasi If you’re cutting down on your calorie intake while increasing your physical activity, your body might not have enough energy to keep you going. Make sure you don’t crash diet, especially if you’re exercising every day. (May cause hormonal change that can lead to: madaling magalit, fatigue, pimples, hair loss -medically speaking lang).
Sa exercisr i go with 20-30 minutes na elliptical intensity 9-11, height or elevation niya 4.5+ Tapos try mo bilisan for 20 seconds then slow ng 30 seconds ulit ulit lang (for week or two then after nun try 20 seconds mabilis then 20 seconds slow for a week or two gangang kaya na siya ng katawan mo then pag kaya mo na try mo 20 secs mabilis then 10 deconds rest. (I personally used this and nag drop yung weight ko from 88-90kgs to 76-78kgs sinamahan ko siya ng compound exercise).
Sa lifting compound edercise dapat:
http://www.bodybuilding.com/exercises/finder/lookup/mechanictype/1/compound
Tip: yung iba titignan ka, may tatawanan ka, pagkukwentuhan ka, may maawa sayo, may maiilang sayo, some may not use the equipment youve used, yung iba lalayuan ka, dont mind them "You dont go to the gym to socialize or get their attention - dont be distracted by those people who doesnt know what's your goal ang intention"
I was an obese... Done all the stupid workout routine... Tried all the new tricks from the net... Gulp all the slimming pills I heard effective... But what really works?
1. Believe in yourself
2. Focus on your goal
3. Consistency sa workout mo (di dahilan ang malakas ang ulan dahil sa bagyo para hindi ka mag gym)
4. Tamang pagkain ( kain ka ng carbs, protein, fiber - it is your option if you want clean or anything goes as long as kaya mo iburn - sabi ni Jeff Seid (i eat pizza, burger, fries) Your life options and choices should not be based from what peope tells you.
5. Be realistic - hindi ka papayat within a day or a week. You will notice some changes after a month, Others will see slight changes after two months, everyone will notice slight changes after 3 months. After 6 months all who knows you will be saying pumayat ka.
Disclaimer: Di dahil nag work sa kanila, or akin that means mageork sayo. You need to find what fits you Kaya may options, choices at free will ka. Trial and error until you find the routine na hiyang ka.Mahirap pala talaga mag reply using smartphone LOL
Sounds like double whammy to me...
Unless it runs on the family...
You need to understand the calorie equation, IMO, rather to self proclaim something works on you or the other way around. Also, you don't have to complicate things yet and used much of all the playing cards at once, or else you'll end up with your moves limited later.
I've read that one. But I hope you get what I'm trying to point out...
You need to understand the calorie equation...
Opo.
tama si sir emman kaya mo yan ako nga kinaya ko eh lol!!!!!!!!!
kidding aside kaya mo yan check mo journal ko taba taba ko din , napahinga lang ako ngayun saka na ko mag post ng progress pic
magiging part na yan ng lifestyle nyo kaya if sked mo talaga ng gym ngayon araw eh walang excuse...gudlak brah!
Additonally I would like to add that there is no "calculator" that can just give you an exact number of calories that you need at this point. Reason is, no calculator, or nobody here for that matter, knows about your metabolism. Example: are you the type of guy that has become so overweight from merely over eating? Like, do you always eat more than others, putting more food on your plate, or always going back for seconds? Or do you find that even though you eat the same as others or even less, you still keep gaining or can't lose? If the latter, could be you just have a very slow metabolism.
My point is this - perhaps you just have a normal metab and yet overeating or eating alot of junk, processed foods and/or high in saturated fat, which all provide very many calories in only small amounts compared to clean eating. One surely is going to get in alot more cals eating 1 cup of ice cream compared to 1 cup of broccoli for example. OR, you may be eating the normal amounts or even less than others, and yet still are overweight. NOBODY can tell you the exact amount of cals you need to shoot for until you lay out what you have been eating on a regualr basis that has lead to where you are now. You have to be honest about it - list everything. Only then can someone come up with at least a ballpark figure for you to shoot for.
Also I seen a previous post about not cool to cut cals and increase activity simultaneously. WTF? That is what you DO want to do. Sure, you don't want to go overboard with it from jump, or you may get depressed and not stick with it. But do it gradually - you need to look at what you have been eating on a daily basis, and total up the cals. Only then can you know a more accurate number of where to start the calorie deficit from. Just as important is you need to become more active overall. You would be surprised how much fat you can lose just merely starting to walk on a regular basis, even if it's starting out at 1 or 2x around the block. The reason America is 30% obese these days is because of computers, gaming and watching TV. Nobody likes to go out and be active anymore with all the tech toys to play with. Activity is sooo important, I can't stress that enough.
I will add, when it comes to the weights, IMO you do NOT want to start out with any 5 x5 or strength training. Reason being is in your beginning stages you want to learn how to perform all lifts with proper form, and what create proper form? Practice. Practice = repetiton. You are going to find that "groove" much faster doing sets of 10-15 reps compared to 5 only.
Lastly I will just add that losing weight is simple on paper, but hard on the willpower. It's all in how much you want it. Results take time, so stick with it. If you take only one thing from this post, it should be there is NO magic, and don't make it rocket science - you merely need to start taking in less cals and become more active - period. Do it gradually so you will stick with it. If you do indeed follow that advice and yet still see no results after a fair amount of time, then perhaps you have a thyroid or other hormonal imbalance and need to go see a specialist to check it out.
p.s - Don't mean to offend anybody if I contradicted your advice, I'm just giving my input from having a long time in the game.
Thank you sir. Nawalan lang talaga ako ng gana nung first 3 days kasi nga wala akong alam sa pinasok ko. Buti nalang at may nagrefer nitong page.
Thank you sir. Target ko nga 7days a week since mon-fri 1hr alloted kong time since may work pa ako. Wala din akong rason para magpaliban kasi sa umaga ginigising ako ng ermats ko para pumunta sa gym.
So true.. I suddenly remember this post from Alan Aragon
Thanks. I don't see that I have a slow metabolism. it's just that eat a lot (fan of Mang Inasal) lol. Again thanks and everything is noted.
Bro, IMHO, masyadong OVERKILL, Pero siguro depende kung anung training gagawin mo,( kung simpleng cardio lang naman diba why not?)wala ka bang social life?hehe!