my personal journal

calputcalput Posts: 32
in Personal Journals
humihingi po ako ng tulong para sa nutrition and proper workout training salamat mga master

Comments

  • ricardoricardo Posts: 9
    Mag basa basa ka lang dito sir..
  • CoreCore Posts: 2,509
    Welcome to PBB ulet, bro!

    Mas maganda sana kung may history ka from your start to current. (Training and nutrition)
    Tapos yung details about sa current program mo, the WO [size=x-small](short for 'workout')[/size] days, the bodyparts hit on that certain day, the exercises, the sets and reps per given exercise...
  • calputcalput Posts: 32
    workout ko kaninang umaga, 8-930

    chest

    incline dumbell 30lbsx12 40lbsx12 50lbsx10 60lbsx7
    superset with incline flyes 15lbsx12x4
    flat dumbell chest 30x12 35x12 40x12 50x10
    superset with flat flyes 15lbsx12x4
    machine

    tricep
    skullcrusher 15lbsx12x4
    superset with tricep cable extention 70lbsx12 second set 90lbsx12 third set 120lbs to failure
    superset with seated tricep extention 40lbx12 second to third


    my meal

    pre workout meal morning, 1 cup rice ulam is pastel na manok, coffee, 3 egg white boiled

    post workout meall 500g chicken(including thight, breast,wings) ihaw lang with 1 camote large

    meal 3 egg 1 whole 1 white

    meal 4 dinner 2 large onion ginisa sa mackarel(156g) 1 cup of rice,

    ok na ba mga master?nalimutan ko machine chest press 70x12 80x12 100x12 120x12 140 to failure
  • CoreCore Posts: 2,509
    How 'bout the rest of days? What bodypart/s you work with, and exercises performed (together with the number of sets/reps of the exercise)?

    BTW, with regards to nutrition, better asks current active members here like sir @badass_vinch or sir @Jettie ...
  • calputcalput Posts: 32
    Core wrote:
    How 'bout the rest of days? What bodypart/s you work with, and exercises performed (together with the number of sets/reps of the exercise)?

    BTW, with regards to nutrition, better asks current active members here like sir @badass_vinch or sir @Jettie ...

    sir every wend and sun ang rest ko but i play basketball on restdays, tapos ung program ko is, mon chest tue back wed off thurs chest fri legs sat shoulder yan po sir, araw araw ko nalang i post ung mga workout ko and meal para makita nyo popost workout ko pala sir,, mutant whey 2 scoop and 5g of creatine micronized, then pag tulog 1 scoop of mutant whey
  • CoreCore Posts: 2,509
    calput wrote:
    nalimutan ko machine chest press 70x12 80x12 100x12 120x12 140 to failure

    Anong exercise kasunod nito?
  • calputcalput Posts: 32
    yan lang po sir ang work out ko ngayon, bukas po ulit ng umaga, back naman po ako, bukas ko po i post ung back workout ko, tanong ko lang sir, bat di nag foform nangaganda ung chest ko kahit na 2 times a week ko sya tinetrain and minsan hineheavy ko, thanks sir
  • CoreCore Posts: 2,509
    Kaya nga umpisa palang, tinatanong ko na yung history mo from the start. Pwedeng ang dahilan nyan either sa training or sa nutrition.

    (Since almost a year ka na sa larangan.)
    • May sport ka ba bago ka nagsimulang magbuhat ng bakal?
    • Sa anong klaseng program ka ba nag-start?
    • Gaano katagal mong sinunod yung program?
    • Sa loob ng panahon na nagbubuhat ka, diretso ba 'yan o may pahinto-hinto (may mga araw na huminto? O buwan?)
    • Ano bang specific na short-term at long-term goal mo?

    ...Mga gaanong tanong ba.
  • calputcalput Posts: 32
    Core wrote:
    Kaya nga umpisa palang, tinatanong ko na yung history mo from the start. Pwedeng ang dahilan nyan either sa training or sa nutrition.

    (Since almost a year ka na sa larangan.)
    • May sport ka ba bago ka nagsimulang magbuhat ng bakal?
    • Sa anong klaseng program ka ba nag-start?
    • Gaano katagal mong sinunod yung program?
    • Sa loob ng panahon na nagbubuhat ka, diretso ba 'yan o may pahinto-hinto (may mga araw na huminto? O buwan?)
    • Ano bang specific na short-term at long-term goal mo?

    ...Mga gaanong tanong ba.

    1. im playing basketball, not a varsity, just a hobby lang po
    2. nagstart ako sa 5v5 for 1 month, consistent po un, 3x a week, nagkaron naman po ako ng gain at tumaas ung lifting stat ko
    3. answer ko na po ung sa number 2. Pero sa tingin ko po, half a year ko sya ginawa ung 5x5 pero hindi po un consistent, minsan magpapahinga ko ng 3 weeks tapos balik ulit,
    4. may pahinto hinto po yan, ngayon daretso po ako 1 month na ang program ko eh mon chest tri, tue back bi, wed off, thurs chest tri, fri legs bi, sat shoulder abs,
    5. about po sa long term at short term, di ko po alam un sir, bigyan nyo po ako ng sample para masagot ko, thanks sir
  • CoreCore Posts: 2,509
    calput wrote:
    ..."2. nagstart ako sa 5v5 for 1 month, consistent po un, 3x a week, nagkaron naman po ako ng gain at tumaas ung lifting stat ko
    3. sa tingin ko po, half a year ko sya ginawa ung 5x5 pero hindi po un consistent, minsan magpapahinga ko ng 3 weeks tapos balik ulit,
    4. may pahinto hinto po yan, ngayon daretso po ako 1 month na ang program ko eh mon chest tri, tue back bi, wed off, thurs chest tri, fri legs bi, sat shoulder abs,"...

    These will help explain why...
    calput wrote:
    "bat di nag foform nangaganda ung chest ko kahit na 2 times a week ko sya tinetrain and minsan hineheavy ko..."

    Not consistent. Expecting beyond realistic results.
    First, since you sounds like you're undergoing bulking phase [size=x-small](correct me, if my assumption was wrong)[/size] (Duration in time wherein you pack as much lean mass as possible. Nutrition-wise, you're on calorie surplus. This means you're consuming up over your maintenance calorie needs per day.) try to remain consistent increasing the intensity of your training and (gradually) your calorie surpluses from foods. From there you could take photos for yourself every month to track the changes and do adjustments. But then again don't expect dramatic results, since, you're doing it naturally...
    calput wrote:
    5. about po sa long term at short term, di ko po alam un sir, bigyan nyo po ako ng sample para masagot ko, thanks sir

    Said above could be a short term goal and a long term goal since it falls between the continuum. 3-6mos, short term goal, but in between those duration you could shorter goals like, increase 1lb+/week on BW[size=x-small](short for bodyweight)[/size] or increase on lifting poundages per a given exercise, like last week you did a 100lb BP[size=x-small](short for bench press, the exercise for chest)[/size] for 5reps a set, you could do another 5-10lb heavier next week on same number of repetitions or, the other way around, same poundage but rep/s higher. Long term goals falls 6mos to years. This could be from what you want to look like and how strong you want to be. This will vary between individuals. Since goals may change over time...

    But for now, what will be your short-term/long term goal?

    *You could either first try to track your program and remain consistent for the next 6 months and adjust accordingly on your nutrition part. Then make comparisons on numbers weekly, then on photos monthly... or certain amount period of time. You could also do that with girth measurements on bodyparts.
  • calputcalput Posts: 32
    workout for today 830am-10

    back
    wide pullup 2 reps 4 sets, (hirap mag pull up)
    lat pulldown 70lbsx12 90lbsx12 120lbsx12 140lbsx5
    one arm dumbbell row 50lbsx12 60lbsx10 70lbsx10 80lbsx5
    t-row close grip 100lbsx12 115x12 130x12 150x12
    behind the back pulldown 70lbsx12 90lbsx12 100x12


    bicep
    peacher curl wide grip (3 sets dropset) 50lbs-40lbs-20lbs 12 reps
    alternate hammer curl (3 sets dropset) 30lbs-20lbs-10lbs 10 reps
    cable curl 3 sets 12 reps


    meal
    morning preworkout:6am
    spag with century tuna drained
    coffee

    post workout 10am
    spag with 2 egg (sunnyside) toppings
    1 small banana
    1 scoop mutant whey
    5g creatine


    lunch 12pm
    1.5cup rice
    tilapia (buntot at gilit kay nanay kasi ang ulo hehehe) sinigang sa bayabas


    yan palang po as of now
    Core wrote:
    calput wrote:
    ..."2. nagstart ako sa 5v5 for 1 month, consistent po un, 3x a week, nagkaron naman po ako ng gain at tumaas ung lifting stat ko
    3. sa tingin ko po, half a year ko sya ginawa ung 5x5 pero hindi po un consistent, minsan magpapahinga ko ng 3 weeks tapos balik ulit,
    4. may pahinto hinto po yan, ngayon daretso po ako 1 month na ang program ko eh mon chest tri, tue back bi, wed off, thurs chest tri, fri legs bi, sat shoulder abs,"...

    These will help explain why...
    calput wrote:
    "bat di nag foform nangaganda ung chest ko kahit na 2 times a week ko sya tinetrain and minsan hineheavy ko..."

    Not consistent. Expecting beyond realistic results.
    First, since you sounds like you're undergoing bulking phase [size=x-small](correct me, if my assumption was wrong)[/size] (Duration in time wherein you pack as much lean mass as possible. Nutrition-wise, you're on calorie surplus. This means you're consuming up over your maintenance calorie needs per day.) try to remain consistent increasing the intensity of your training and (gradually) your calorie surpluses from foods. From there you could take photos for yourself every month to track the changes and do adjustments. But then again don't expect dramatic results, since, you're doing it naturally...
    calput wrote:
    5. about po sa long term at short term, di ko po alam un sir, bigyan nyo po ako ng sample para masagot ko, thanks sir

    Said above could be a short term goal and a long term goal since it falls between the continuum. 3-6mos, short term goal, but in between those duration you could shorter goals like, increase 1lb+/week on BW[size=x-small](short for bodyweight)[/size] or increase on lifting poundages per a given exercise, like last week you did a 100lb BP[size=x-small](short for bench press, the exercise for chest)[/size] for 5reps a set, you could do another 5-10lb heavier next week on same number of repetitions or, the other way around, same poundage but rep/s higher. Long term goals falls 6mos to years. This could be from what you want to look like and how strong you want to be. This will vary between individuals. Since goals may change over time...

    But for now, what will be your short-term/long term goal?

    *You could either first try to track your program and remain consistent for the next 6 months and adjust accordingly on your nutrition part. Then make comparisons on numbers weekly, then on photos monthly... or certain amount period of time. You could also do that with girth measurements on bodyparts.


    yes sir gagawin ko, mag post ako ng picture, correct kayo sir, nung una ako nag lift is bulking phase ginagawa ko, kain lang ako ng kain kahit na ano, then mag 1 month pala ako nag aaddjust sa pag babawas ng kain and focus more on protein, sa rice ko bawas din, tapos di ko na checheck ang calorie intake ko cause hirap mag timbang, walang kasing maliit na weight scale, pero ngayon, focus ako sa protein foods like eggs, chicken, fish, veggie. Siguro short term goal ko ngayon is madagdagan ang lifting poundage ko, like 150 sa bp, sana madagdagan ng 5lbs a week,
  • calputcalput Posts: 32
    dinner time 630pm
    1 cup rice
    1 whole kinulob na itik
    some veggies, ginataang talbos ng kamote


    any suggestions mga master?
  • badass_vinchbadass_vinch Posts: 4,471
    calput wrote:
    dinner time 630pm
    1 cup rice
    1 whole kinulob na itik
    some veggies, ginataang talbos ng kamote


    any suggestions mga master?

    kung wala ka naman diet plan, kain lang ng kain lalo na ata masarap ang ulam.
  • calputcalput Posts: 32
    badass_vinch wrote:
    calput wrote:
    dinner time 630pm
    1 cup rice
    1 whole kinulob na itik
    some veggies, ginataang talbos ng kamote


    any suggestions mga master?

    kung wala ka naman diet plan, kain lang ng kain lalo na ata masarap ang ulam.

    sir eh ano bang magandang diet plan, thanks master
  • badass_vinchbadass_vinch Posts: 4,471
    calput wrote:
    badass_vinch wrote:
    calput wrote:
    dinner time 630pm
    1 cup rice
    1 whole kinulob na itik
    some veggies, ginataang talbos ng kamote


    any suggestions mga master?

    kung wala ka naman diet plan, kain lang ng kain lalo na ata masarap ang ulam.

    sir eh ano bang magandang diet plan, thanks master

    walang magandang diet plan kasi bawat tao e may kanya kanyang diet. Ang maganda mo gawin e:

    1. magobserve kung anong klaseng food ang kinakain mo everyday.

    2. ilista mo lahat ng kinakain mo.

    3. Reasearch about macronutrients (protein, fats, carbs) and calories

    4. Tapos bilangin mo yung mga nilista mo

    5. Compare mo day to day, continue to track and count calories then observe

    6. Trial and error lang paulit ulit hangang makilala mo katawan mo
  • calputcalput Posts: 32
    thanks sir vinch, ganyan po ang gagawin ko, pero ang plan ko po talaga now is more on protein like chicken, fish, beef, eggs, veggie, tapos ang rice po imbes na nakaka ilang scoop ako, 1 cup nalang per kain,(lunch, dinner) about naman po sa workout, more on heavy weights, at least kaya ko pang buhatin, pero uunahin ko sa light lift up to heavy. ok po ba yung ganun sir??
  • badass_vinchbadass_vinch Posts: 4,471
    calput wrote:
    thanks sir vinch, ganyan po ang gagawin ko, pero ang plan ko po talaga now is more on protein like chicken, fish, beef, eggs, veggie, tapos ang rice po imbes na nakaka ilang scoop ako, 1 cup nalang per kain,(lunch, dinner) about naman po sa workout, more on heavy weights, at least kaya ko pang buhatin, pero uunahin ko sa light lift up to heavy. ok po ba yung ganun sir??

    Tama yung high protein, since yan ang foundation ng bodybuilding diet. Yun nga lang, patayin nyo na yang LESS RICE MENTALITY na yan dahil hindi yan pwede dito sa PBB! hahaha Wag natin paniwalaan yung mga sabi sabi ng mga tao at mga napapanood sa TV na kesho wag magrice blah blah blah siguro kung maganda katawan or halimaw magbuhat yung nagsabi ng LESS RICE baka pwede pa pakinggan. Pero kung officemate, wannabe expert sa bakal gym, katropa na adik sa DOTA or diabetic na lasengo at yosi ng yosi, e magisip isip tayo. Bodybuilding ito, iba tayo!:sport:
  • calputcalput Posts: 32
    sir my question lang ako, normal lang ba na tuwing tapos ng workout ko eh di masyado sumasakit ang katawan ko, di katulad nung unang mga week na halos di ko maikilos sa sakit, eh mas mabibigat naman ang binubuhat ko ngayon sir
    badass_vinch wrote:
    calput wrote:
    thanks sir vinch, ganyan po ang gagawin ko, pero ang plan ko po talaga now is more on protein like chicken, fish, beef, eggs, veggie, tapos ang rice po imbes na nakaka ilang scoop ako, 1 cup nalang per kain,(lunch, dinner) about naman po sa workout, more on heavy weights, at least kaya ko pang buhatin, pero uunahin ko sa light lift up to heavy. ok po ba yung ganun sir??

    Tama yung high protein, since yan ang foundation ng bodybuilding diet. Yun nga lang, patayin nyo na yang LESS RICE MENTALITY na yan dahil hindi yan pwede dito sa PBB! hahaha Wag natin paniwalaan yung mga sabi sabi ng mga tao at mga napapanood sa TV na kesho wag magrice blah blah blah siguro kung maganda katawan or halimaw magbuhat yung nagsabi ng LESS RICE baka pwede pa pakinggan. Pero kung officemate, wannabe expert sa bakal gym, katropa na adik sa DOTA or diabetic na lasengo at yosi ng yosi, e magisip isip tayo. Bodybuilding ito, iba tayo!:sport:

    ipapasok ko sa kokote ko yan sir, at simula ngayon, hindi na ko matatakot sa kanin, and take note sir, di rin ako kumakain ng pork, ok lang ba un? sir sana tuloy tuloy lang ang mga sagot mo sa tanong ko sayo, sapagkat alam ko, madami ang matutunan sa inyo sir, nagpapasalamat ako sa pagsagot nyo sa mga katanungan ko sir
  • CoreCore Posts: 2,509
    calput wrote:
    "sir my question lang ako, normal lang ba na tuwing tapos ng workout ko eh di masyado sumasakit ang katawan ko..."

    Yes.
    calput wrote:
    "...di katulad nung unang mga week na halos di ko maikilos sa sakit..."

    Basically, what you've experienced is commonly referred to as the DOMS (Delayed Onset Muscle Soreness). It's still unexplained in science. May last for up to a few days.
  • calputcalput Posts: 32
    Core wrote:
    calput wrote:
    "sir my question lang ako, normal lang ba na tuwing tapos ng workout ko eh di masyado sumasakit ang katawan ko..."

    Yes.
    calput wrote:
    "...di katulad nung unang mga week na halos di ko maikilos sa sakit..."

    Basically, what you've experienced is commonly referred to as the DOMS (Delayed Onset Muscle Soreness). It's still unexplained in science. May last for up to a few days.

    thanks sir, and good morning, shoulder exercise ako ngayon, ano magandang routine sir? mag supersets ba ko? bigay ka naman sir
  • calputcalput Posts: 32
    wed workout 8-10am

    shoul

    behind the back smith machine press 50x12x4
    side latteral dumbbell 15lbsx12x4
    superset with front dumbell raise 10lbsx12x4
    bent over side latteral raise 15lbsx12x4
    preacher bar raise 60lbsx12x4
    dumbbell shrug 50lbsx12 60lbsx12 70lbsx10 80lbsx 5

    some abs exercise
  • CoreCore Posts: 2,509
    calput wrote:
    wed workout 8-10am

    ...

    some abs exercise

    Might also indicate the abs exercises. Also the set/s and reps...
  • calputcalput Posts: 32
    Core wrote:
    calput wrote:
    wed workout 8-10am

    ...

    some abs exercise

    Might also indicate the abs exercises. Also the set/s and reps...

    ok sir, leg raise BWx12x3
    abs crunches BWx12x3
    standing kneeling cable crunches 90lbsx12x3


    yan po sir, sir bigyan mo naman ako ng routine sa shoulder exercise, thanks sirdone eating lunch post workout meal nadin to

    1 half kilo chicken(thight, breast,wings) boiled in pineapple juice in a pressure cooker
    1.5cup of rice
    1 scoop mutant whey
    5g creatine

    kanina morning

    1 cup of rice
    chicken longganisa 3 pieces
    2 eggs sunnysideup
    fry with canola oil
  • CoreCore Posts: 2,509
    calput wrote:
    every wend and sun ang rest ko but i play basketball on restdays, tapos ung program ko is, mon chest tue back wed off thurs chest fri legs sat shoulder yan po sir

    Correct me if I am wrong, but it turned out, you worked your Shoulders/Abs today, which is supposed to be your REST Day. Motivated or just some adjustments due schedule constraints?
  • calputcalput Posts: 32
    Core wrote:
    calput wrote:
    every wend and sun ang rest ko but i play basketball on restdays, tapos ung program ko is, mon chest tue back wed off thurs chest fri legs sat shoulder yan po sir

    Correct me if I am wrong, but it turned out, you worked your Shoulders/Abs today, which is supposed to be your REST Day. Motivated or just some adjustments due schedule constraints?

    some adjustment because of the tour tommorow, so it will be rest day tommorow, the fri doing chest and sat legs, sun rest, this week lang yan split na yan sir
  • CoreCore Posts: 2,509
    calput wrote:
    every wend and sun ang rest ko but i play basketball on restdays, tapos ung program ko is, mon chest tue back wed off thurs chest fri legs sat shoulder yan po sir

    Parehas lang ba yung mga ginagawa mong exercise for Chest sa Monday at Thursday?
  • calputcalput Posts: 32
    Core wrote:
    calput wrote:
    every wend and sun ang rest ko but i play basketball on restdays, tapos ung program ko is, mon chest tue back wed off thurs chest fri legs sat shoulder yan po sir

    Parehas lang ba yung mga ginagawa mong exercise for Chest sa Monday at Thursday?

    pag monday chest ko, incline dumbbell, flat dumbbell, machine press, flat flyes, incline flyes, cable crossover


    pag thurs, flat bar, decline bar, flat flyes, cable crossover, dumbbell pullover, incline flyes
  • calputcalput Posts: 32
    dinner or today as of 7pm

    300g serving rice
    pakbet unli
    1 small fried tilapia
    1 scoop mutant whey
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