my personal journal
calput
Posts: 32
humihingi po ako ng tulong para sa nutrition and proper workout training salamat mga master
Comments
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...
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
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
Anong exercise kasunod nito?
(Since almost a year ka na sa larangan.)
...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
These will help explain why...
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...
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.
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
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,
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
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
Yes.
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
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
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
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
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
300g serving rice
pakbet unli
1 small fried tilapia
1 scoop mutant whey