Author Topic: The GYMaholic Thread (Read 310423 times)

paranoid · « **Reply #1000 on:** June 01, 2011, 01:01:42 AM »

Quote from: charmonium on May 31, 2011, 06:42:23 PM

hindi ibig sabihin na pag hindi sumakit ang muscles e hindi na effective yung workout. posibleng magaan yung weight na binuhat mo kaya hindi sumakit. so next session kelangan magdagdag ka na ng weight. mali ang workout mo bro, pag mali ang form mo.

dun naman sa workout para mawala yung taba sa tiyan, wala talaga, kasi wala naman "spot reduction" na tinatawag. para mawala yung taba sa tiyan, combination yan ng good workout plan and clean diet. you can even include fasting para sa caloric restriction. simple (pero hindi madali ) lang naman kasi talaga ang formula to lose weight.

caloric intake (basal metabolic rate) - calories burn = +/-/0.

+ = weight gain; - = lose weight; 0 = walang pagbabago.

lastly, you should always include legs pag nagwoworkout. banatan mo ng squats and deadlifts (alternate workouts) tapos control mo lang diet mo liliit din tyan mo. syempre it takes time. walang tiyan na nawawala overnight.

Thanks for the info. Will try to add weight. Pero inaabot talaga ako sa pangangalay..

paulo0027 · « **Reply #1001 on:** June 02, 2011, 10:55:55 PM »

first try ko nina. ayun sobrang nangalay braso ko.

charmonium · « **Reply #1002 on:** June 02, 2011, 11:13:58 PM »

^ayos yan bro. make sure at least 8 hrs tulog mo tsaka sabayan mo ng pagkain ng masustansya. panigurado sakit ng katawan mo nyan bukas. hehe

paulo0027 · « **Reply #1003 on:** June 02, 2011, 11:33:02 PM »

Quote from: charmonium on June 02, 2011, 11:13:58 PM

^ayos yan bro. make sure at least 8 hrs tulog mo tsaka sabayan mo ng pagkain ng masustansya. panigurado sakit ng katawan mo nyan bukas. hehe

anu ba mga healthy foods. lage ko kasi ulam manok(prito),baboy, isda(prito), minsan gulay.

okay ba yung soya milk? yun kasi iniinom ko kanina imbes na tubig. okay lang ba yun?

charmonium · « **Reply #1004 on:** June 02, 2011, 11:46:22 PM »

di ako expert pag dating sa nutrition pero masasabi ko, basta balanced diet lang. make sure na may sufficient carbs (rice, bread, kamote etc) tsaka protein (red meat, chicken, fish) yung kinakain mo. minimize mo lang yung intake ng mga fatty food lalo na yung mataas sa cholesterol. samahan mo rin ng gulay tsaka fruits para sa fiber. maganda yung habang maaga pa lang disiplinado na sa pagkain.

yung sa soya naman, sabi nila mataas daw ang estrogen content. pero sa tingin ko ok lang naman uminom basta wag mo lang gawing tubig.

paulo0027 · « **Reply #1005 on:** June 03, 2011, 10:14:16 PM »

^^

sir pwede ba kayo mgbigay ng program para saken?
dun kasi sa GYM walang instructor tapos wala pa ko kasama kanina. hindi ko malaman gagawin ko.

charmonium · « **Reply #1006 on:** June 04, 2011, 12:39:16 AM »

Quote from: paulo0027 on June 03, 2011, 10:14:16 PM

^^

sir pwede ba kayo mgbigay ng program para saken?
dun kasi sa GYM walang instructor tapos wala pa ko kasama kanina. hindi ko malaman gagawin ko.

bro, pwede mo gawin yung starting strength na program.

bale 2 workouts lang yun, alternate lang.

workout A:
squat 5 reps for 3 sets
bench press 5 reps for 3 sets
barbell rows 5 reps for 3 sets

workout B:
deadlift 5 reps for 3 sets
military press 5 reps for 3 sets
chin ups/pull ups - kung ilang magawa mo.

3 times a week yan. pwede mo gawin MWF = A/B/A tapos rest days mo T,Th tsaka weekends.

magstart ka muna sa magaan na weights tapos every week magdadagdag ka ng 5 pounds sa bawat exercises.

i-search mo sa youtube kung pano yung proper form ng mga exercise esp. squats para hindi ka ma-injure.

wag ka gagamit ng machines sa any exercise. barbell lagi. kung may olympic bar sa pinag ggyman mo mas ok. mas squat rack ba sila?

paulo0027 · « **Reply #1007 on:** June 04, 2011, 10:46:46 AM »

^^

meron pong mas squat rack.

nung first day ko kasi

parang anim na bench press na 12reps for 4round yung ginawa ko. (hindi ko alam yung tawag dun sa mga rack

). Kaya dun sa last 3 na racks wala ng weights na nakalagay.

jM_040205 · « **Reply #1008 on:** June 04, 2011, 05:58:26 PM »

@paulo0027
dont forget to do warmup sets.

Yung program kase ni charmonium is for strength meaning heavy lifting yun.

Do some light sets first then yung working sets mo na. And I advice you to do the 5 x 5 strength training program. 5 reps 5 sets. Pero dapat heavy yun yung tipong 3rd rep mo palang hirap ka na. Thats strength training. Struggle ka kahit 5 reps lang.

paulo0027 · « **Reply #1009 on:** June 04, 2011, 08:23:27 PM »

Quote from: jM_040205 on June 04, 2011, 05:58:26 PM

@paulo0027
dont forget to do warmup sets.

Yung program kase ni charmonium is for strength meaning heavy lifting yun.

Do some light sets first then yung working sets mo na. And I advice you to do the 5 x 5 strength training program. 5 reps 5 sets. Pero dapat heavy yun yung tipong 3rd rep mo palang hirap ka na. Thats strength training. Struggle ka kahit 5 reps lang.

example ng light sets sir?

jM_040205 · « **Reply #1010 on:** June 06, 2011, 05:42:12 PM »

@paulo0027

example ang working set mo for bench press is 100lbs yan yung pang 5 x 5 mo, yung warmup set or light set is do 10 reps of 70 lbs then 80 lbs then yung working sets mo na.

charmonium · « **Reply #1011 on:** June 06, 2011, 05:57:29 PM »

you can do either 5 X 5 or yung binigay ko i.e. 5 x 3. parehas lang strength ang goal nyan. pero as always, start ka muna sa magaan na weight. kasi pag sobrang bigat agad mabilis ka magpplateau.

kung gagawin mo yung either 5x5 or 5x3, kunin mo muna yung 5RM ng mga exercises mo. 5RM = 5 repetition max = yung maximum weight na kayang mo mabuhat for 5 reps. magpatulong ka sa trainer or kung wala, kahit sa isang nagbubuhat dun. makiusap ka na lang. hehe.

pag tapos mo makuha yung 5RM ng mga exercises, kunin mo yung 70% ng weight na yun tapos yun ang gamitin mong starting weight. separate yung pagkuha ng 5 RM ng workout A tsaka B, otherwise ubos ang lakas mo.

kunwari ito yung 5 RM ng mga exercises mo:

squat - 100lbs
bench - 70lbs
deadlift - 100lbs
MP - 50lbs
rows - 50lbs

ito na yung gagamitin mong starting weight sa week 1:
A:
squat - 70lbs
bench - 50lbs
rows - 35lbs
B:
deadlift - 70lbs
MP - 35lbs
pull ups

every week magdadagdag ka na lang ng 5lbs sa lahat maliban sa pull ups.

jM_040205 · « **Reply #1012 on:** June 06, 2011, 07:40:47 PM »

@paulo0027

additional lang bro. wag na wag mong kakalimutan na isama sa workout mo and pull ups and chin ups.

@charmonium

anong weight mo bro? do you do martial arts or MMA or bodybuilding talaga?

charmonium · « **Reply #1013 on:** June 06, 2011, 09:30:43 PM »

Quote from: jM_040205 on June 06, 2011, 07:40:47 PM

@charmonium

anong weight mo bro? do you do martial arts or MMA or bodybuilding talaga?

146lbs ako ngayon, pero hindi pa ripped. basketball-oriented yung training ko ngayon, may basketball league kasi dito sa office sa august. gusto ko rin sana mag MMA pero hesitant pa ko nagkameniscus tear kasi ako sa tuhod last year.

4stringed beast · « **Reply #1014 on:** June 07, 2011, 09:06:28 AM »

Sir ano pong marerecomend nyong diet plan for bulking and cutting?

belzer · « **Reply #1015 on:** June 10, 2011, 01:47:53 PM »

anong work out program ang pwede walang equipment? yung pang bahay lang? gusto ko na maging health lifestyle ko..

jM_040205 · « **Reply #1016 on:** June 10, 2011, 04:14:00 PM »

@belzer

you can start with pushups bro and of course pull ups. malaki kase talaga ang role ng pull ups and chin ups lalo na sa strength ng upper body and core muscles. i'll make a good program for you...

gutz_3110 · « **Reply #1017 on:** June 11, 2011, 11:15:47 AM »

may nagwo-work out ba sa inyo sa eclipse?

paulo0027 · « **Reply #1018 on:** June 11, 2011, 11:26:17 PM »

ang hirap kapag ako lang mg-isa hindi makasabay yung kaliwa ko agad nawawalan ng lakas

medyo nag-ka-ka-chest na ako.

zeph · « **Reply #1019 on:** June 13, 2011, 01:16:38 PM »

mga boss may tanong lang ako

gaano po ba kabilis mauubos ang serious mass na 12 lbs kung dalawang scoop everyday?

pinag-aaralan ko pa lang kasi balak ko po bumili baka mabilis lang maubos eh

wala akong budget kung mabilis lang maubos yun

thanks po..

jM_040205 · « **Reply #1020 on:** June 14, 2011, 03:52:52 PM »

serious mass is good for 3weeks to a month. kase pag tinipid mo yun di mo gano makikita yung gains mo. or if u want pwede ka 2 scoops per day. 1 scoop after workout then 1 scoop before you go to bed. pero mas effective kase pag sinunod mo yung drinking suggestions chaka mas malaki kailangan mo na protein if you really want to gain some mass.

charmonium · « **Reply #1021 on:** June 15, 2011, 12:11:51 AM »

Quote from: gutz_3110 on June 11, 2011, 11:15:47 AM

may nagwo-work out ba sa inyo sa eclipse?

ako bro. sa eclipse shaw ako. kaso off peak ako. midnight ako pumupunta.

belzer · « **Reply #1022 on:** June 15, 2011, 02:21:20 AM »

Quote from: jM_040205 on June 10, 2011, 04:14:00 PM

@belzer

you can start with pushups bro and of course pull ups. malaki kase talaga ang role ng pull ups and chin ups lalo na sa strength ng upper body and core muscles. i'll make a good program for you...

thanks bro! plano ko din mag set up ng small gym sa bahay kaso sobrang liit lang ng space, ano kaya ma-recommend mo? busy kasi ako sa trabaho kaya wala akong definite time para pumunta sa gym.slim ang built ng katawan ko, habol ko lang cuts, parang kay Kenny Florian lang sana nung last fight nya hahaha!

thanks!!!

ytse_neil · « **Reply #1023 on:** June 16, 2011, 05:27:32 AM »

Mga sir help naman... gusto ko kasi mag-loose ng weight sana.. My current weight like 100kg na ata.. May marerecommend po ba kayo ng cardio work out and diet para sakin? Ayoko ko na kasing gawin yung after 6 na ginawa ko dati baka mauwi na to sa ulcer.. Thanks sa replies..

starbuko03 · « **Reply #1024 on:** June 16, 2011, 08:29:24 PM »

Noob question lang: May masama bang epekto ang yosi kapag nagbubuhat? Thanks.

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Author Topic: The GYMaholic Thread (Read 310423 times)