@sir DS
hehe, wala kasi ako budget pang BCAA, kailangan po ba malapit yung first meal after workout?
pwede din whey kung wala ka BCAA si fafa dalton yun alam ko ang gamit. idikit mo na lang din sir yun post workout meal mo right after workout, or pwede mo din gawin is mag pre-workout meal ka talaga in the morning before workout.
pwede yun sir sa morning na plano mo. walang prob yun basta focus ka dun sa post workout meal mo yun dapa ang pinaka malaki mong meal sa buong maghapon though still nasasayo na lang kung ilan beses ka kakain sa buong maghapon basta within the 8hour feeding time regardless of the time of the day at make sure nacocover mo yung macro requirements mo sir.
ahh ganun po ba... eto po kasi sana plano ko..
6:30 - 8:00 AM workout, T/TH/S po yan, then 1PM 1st meal ko, 9PM last meal, ang supplements ko lang po ay whey protein post workout lang po
@sir DS
mga 6:30 - 8 AM sana sir, 10AM kasi pasok ko.. ang uwi ko 8PM na so wala ng time mag workout sa gabi@builddestroy
yun nga sir wala ako budget pang BCAA so wala talaga ako kakainin na pre-workout dahil sa sked ko...
hindi naman make or break ang pag take ng bcaa, it more of an insurance or "better to be on the safe side", pero to be honest pag di pasok ang schedule mo sa 16/8 protocol, i believe its better to stick with the proven basics muna.(pre workout, workout, post wo meal), if this stops working then thats the time to seek for other methods.keep it simple kumbaga. i tried leangains years ago before IF'ing became the latest bandwagon, (hehehe) results were minimal compared to the traditional way of doing things, summary, intermittent fasting is not for everyone and its not a silver bullet to transform your physique overnyt,until ur bf is low enough and ripped as shit, focus more on getting strong, eating right, optimizing ur diet, being healthy, and loving what your doing...and if you all nailed this down and you still look like a schoolgirl, consider changing your hobby, take up golf instead..hehe. opinions lang to sir ha..naparami lang ng inom ng kape kasi kaya talkative.hehe
@sir DS
mga 6:30 - 8 AM sana sir, 10AM kasi pasok ko.. ang uwi ko 8PM na so wala ng time mag workout sa gabi@builddestroy
yun nga sir wala ako budget pang BCAA so wala talaga ako kakainin na pre-workout dahil sa sked ko...
hindi naman make or break ang pag take ng bcaa, it more of an insurance or "better to be on the safe side", pero to be honest pag di pasok ang schedule mo sa 16/8 protocol, i believe its better to stick with the proven basics muna.(pre workout, workout, post wo meal), if this stops working then thats the time to seek for other methods.keep it simple kumbaga. i tried leangains years ago before IF'ing became the latest bandwagon, (hehehe) results were minimal compared to the traditional way of doing things, summary, intermittent fasting is not for everyone and its not a silver bullet to transform your physique overnyt,until ur bf is low enough and ripped as shit, focus more on getting strong, eating right, optimizing ur diet, being healthy, and loving what your doing...and if you all nailed this down and you still look like a schoolgirl, consider changing your hobby, take up golf instead..hehe. opinions lang to sir ha..naparami lang ng inom ng kape kasi kaya talkative.hehe
wow advanced ka na padi ha, gusto mo ng 5 days spilt workout.. eto bigyan kita ng sample, modify mo na lang yung iba, palitan mo na lng yung sets/reps kung ano gusto mo, alisin mo mga abs exercise kung ayaw mo hehe
Day 1: Chest
Flat Bench Press: 3 sets of 12 reps
Incline Dumbbell Press: 3 sets of 12 reps
Decline Dumbbell Press: 3 sets of 12 reps
Dumbbell Flyes: 3 sets of 12 reps
Cable Crossover: 3 sets of 12 reps
Chest Pullover: 3 sets of 12 reps
Weighted Crunches: 3 sets of 12 reps
Leg Raises: 3 sets of 12 reps
Ab Twists: 3 sets of 12 reps
Day 2: Back
Deadlifts: 3 sets of 12 reps
Weighted Pull Ups: 3 sets of 12 reps
Yates Rows: 3 sets of 12 reps
Dumbbell Rows: 3 sets of 12 reps
Lat Pulldown: 3 sets of 12 reps
Dumbbell Shrugs: 3 sets of 12 reps
Day 3: Off
Day 4: Shoulders
Dumbbell Shoulder Press: 3 sets of 12 reps
Arnold Presses: 3 sets of 12 reps
Side Raises: 3 sets of 12 reps
Front Raises: 3 sets of 12 reps
Wide Grip Upright Rows: 3 sets of 12 reps
Weighted Crunches: 3 sets of 12 reps
Leg Raises: 3 sets of 12 reps
Ab Twists: 3 sets of 12 reps
Day 5: Legs
Squat: 3 sets of 12 reps
Leg Press: 3 sets of 12 reps
Lunges: 3 sets of 12 reps
Leg Extensions: 3 sets of 12 reps
Leg Curls: 3 sets of 12 reps
Donkey Calf Raises: 3 sets of 12 reps
Day 6: Arms
Close Grip Bench Press: 3 sets of 12 reps
V-Bar Tricep Extension: 3 sets of 12 reps
Skull Crushers: 3 sets of 12 reps
Pull Downs: 3 sets of 12 reps
Bicep Barbell Curls: 3 sets of 12 reps
Alternate Dumbbell Curls: 3 sets of 12 reps
Preacher Curls: 3 sets of 12 reps
Reverse Grip Curls: 3 sets of 12 reps
Weighted crunches: 3 sets of 12 reps
Leg Raises: 3 sets of 12 reps
Ab Twists: 3 sets of 12 reps
Day 7: Off
goodluck!=)
parang ang dame masyado sa chest,
lol ako 5days din pero, flat bp, incline db, dips at flyes lang, pero reverse pyramid drop set style,
@sir DS
mga 6:30 - 8 AM sana sir, 10AM kasi pasok ko.. ang uwi ko 8PM na so wala ng time mag workout sa gabi@builddestroy
yun nga sir wala ako budget pang BCAA so wala talaga ako kakainin na pre-workout dahil sa sked ko...
hindi naman make or break ang pag take ng bcaa, it more of an insurance or "better to be on the safe side", pero to be honest pag di pasok ang schedule mo sa 16/8 protocol, i believe its better to stick with the proven basics muna.(pre workout, workout, post wo meal), if this stops working then thats the time to seek for other methods.keep it simple kumbaga. i tried leangains years ago before IF'ing became the latest bandwagon, (hehehe) results were minimal compared to the traditional way of doing things, summary, intermittent fasting is not for everyone and its not a silver bullet to transform your physique overnyt,until ur bf is low enough and ripped as shit, focus more on getting strong, eating right, optimizing ur diet, being healthy, and loving what your doing...and if you all nailed this down and you still look like a schoolgirl, consider changing your hobby, take up golf instead..hehe. opinions lang to sir ha..naparami lang ng inom ng kape kasi kaya talkative.hehe
hehe hyperactive pala mga fingers mo sir pag naka stims LOL! May point si sir, actually ang IF is not really a diet, according sa mga testimonials na nabasa ko its a change of lifestyle particularly sa eating patterns mo. kung talagang nde sya sasang-ayon sa schedule mo sir ichan might as well go the traditional way of doing things like ng nasabi ni builddestroy. After all ang pinaka importante if you want to lose weight and gain muscle aside from correct training and enough rest, is "proper diet", covering your macro/micro requirements day-in, day-out at ung dami syempre ng nakakain mo and nabuburn mo the whole day. my 2cents lang din.
definitely cardio would help in burning the excess calories you have, but remember don't starve yourself too much (what i mean is don't drop your calories too much while on deficit), and make sure sufficient pa din ang intake mo ng food for energy usage for the entire day.
pag bulking ba okay lang may makitang abs? pag todo flex abs ako lumalabas eh. + 1,1 - 1,2 pa naman yung surplus ko. di naman ako nageexcercise ng abs, almost 2 months
ang secereto ng abs ay nasa BF%. lilitaw yan pag mababa na bf% nyo. wag kayo magmadali sa lahat ng muscle part yan ang huling nagpapakita pag galing ka sa bulk.
^Agree lalo na sa males. Sa midsection natin naiipon ang karamihan ng body fats. Basta ako I just wanna be strong and big. I don't care much about having abs if it means it will sacrifice my strength.
siguro mabilis nga, mas lumalaki kasi ako and bumibigat na mga lifts. thanks sir sa pagsagot. tignan tignan ko kung kulang lang sa heavy kaya nagstall.
tanong ko lang at na isip ko din...di ba kapag overtrain ang muscle hindi lalake? tpos yung AB dapat tratuhin tulad ng ibang muscle part na once a week training lang,what if kaya araw arawin at ma overtrain? ano ba pwd kalabasan niyan? lalaki ba or liliit?
dalmaz pwede naman itrain ang abs araw araw..kaso ang logic nyan kung araw araw mo sya train tapos mataas pa rin bf% mo. hindi magpapakita pa rin yan. kung once a week lang pero nasa cutting stage ka papakita na yan sayo kung mababa ang bf% mo. pero merong tao kahit mataas ang BF% eh merong 6packs kasi gawa ng compound exercise na super heavy..
more than a week ago nagworkout ako, nung nag-leg press ako i experienced sudden sharp pain in the lower right part of my ribcage. nung april 24 naglaro uli ako everytime na pumepwersa ako sumasakit hay. upon researching online may nabasa akong article about sa side stitch,, do you think side stitch kaya to or may tama na liver ko? higit isang linggo na di parin natatanggal and im bothered. by the way, meron na ba nakaexperience neto?
Comments
Salamat! Di pala siya galing sa mga exotic na pagkain haha.
@ boss monch
haha, di ko alam na major part pala yan ng pagpapamuscle
pwede din whey kung wala ka BCAA si fafa dalton yun alam ko ang gamit. idikit mo na lang din sir yun post workout meal mo right after workout, or pwede mo din gawin is mag pre-workout meal ka talaga in the morning before workout.
6:30 - 8:00 AM workout, T/TH/S po yan, then 1PM 1st meal ko, 9PM last meal, ang supplements ko lang po ay whey protein post workout lang po
oo nga po eh, ilan days ko na iniisip kung pano ko iaadjust yung 16/8 protocol... siguro back to basics na lang ako..
hahahaha like it!!
parang ang dame masyado sa chest,
lol ako 5days din pero, flat bp, incline db, dips at flyes lang, pero reverse pyramid drop set style,
hehe hyperactive pala mga fingers mo sir pag naka stims LOL! May point si sir, actually ang IF is not really a diet, according sa mga testimonials na nabasa ko its a change of lifestyle particularly sa eating patterns mo. kung talagang nde sya sasang-ayon sa schedule mo sir ichan might as well go the traditional way of doing things like ng nasabi ni builddestroy. After all ang pinaka importante if you want to lose weight and gain muscle aside from correct training and enough rest, is "proper diet", covering your macro/micro requirements day-in, day-out at ung dami syempre ng nakakain mo and nabuburn mo the whole day. my 2cents lang din.
@rot kaya nga sir rot ewan ko bakit meron e grabe surplus ko +1,1k sa maintaining tapos prito pa yung ibang luto. kaya nakakapagtaka
@mighty ako rin sir yun muna iniisip ko kasi may plano na ko kelan ako magcucut. pero lumilitaw kasi e, kulang pa siguro surplus ko
Baka nga or baka rin kasi mabilis pa ang metabolism mo since bata ka pa or pwede rin genetics. Basta lumalaki at lumakas ka nasa surplus ka na nun.