Author Topic: The GYMaholic Thread (Read 310722 times)

gutz_3110 · « **Reply #975 on:** April 21, 2011, 11:02:15 PM »

basta iwasan mo lang oily and fatty foods, carbonated drinks, anything na matatamis, alcohol (pero mahirap ito! hehehe) tapos eat ka 5 small meals per day. do not starve yourself.

charmonium · « **Reply #976 on:** April 27, 2011, 10:45:41 PM »

back to regular programming! seryosohan na ulit. ditched the traditional split routines for compound movements via 5x5.

mikoMikomiko · « **Reply #977 on:** May 04, 2011, 03:48:08 PM »

mga idol.. bka nmn pdeng humingi ng suggestions kng anu magandang playlist pag mag workout, ok naman ung akin kaso mdyo nkakasawa na din pag paulit ulit bka may ma-suggest kyo na wla sa playlist ko kahit luma or bago, thx! PUSH!

lil.drummerboy · « **Reply #978 on:** May 04, 2011, 04:16:11 PM »

basta mabibigat! haha

pantone #000 · « **Reply #979 on:** May 04, 2011, 05:35:46 PM »

mga bosing tanong lang po.

medyo marami akong na-lose na weight at medyo routinary narin ang exercise ko, ewan pero walang pagbabago sa skin ko, halatang halata na kasi yung loose skin ko lalo sa arms at thighs. mas maliit pa dapat ako kung tutuusin kaso nga yun ang problema.
zero experience ako sa proper lifting kaya hindi ko rin alam paano magsisimula.

atsaka mga ilang taon kaya bago may pagbabago?

charmonium · « **Reply #980 on:** May 04, 2011, 05:57:07 PM »

maraming factors to consider. most likely fats and muscles ang na-lose sayo hence, the saggy arms and thighs.

ano yung weight mo nung nagstart ka mag-exercise tapos ano yung current weight mo ngayon? ano rin yung exercises na ginagawa mo na sinasabi mong routinary na? how's your diet?

lahat yan may bearing sa magiging pagbabago na hinahanap mo.

pantone #000 · « **Reply #981 on:** May 05, 2011, 10:31:56 AM »

weight: starting ko 170lbs this month last year. ngayon 140-145 (taas-baba eh). kung ibbase sa weight for height ko, i need to lose 20-25 pa.
exercises: 1-1.5 hrs jogging (t/th), 1-1.5 hrs speedwalking with dumbells (w/f), on weekends leisurely badminton or swimming. i join fun runs din.
diet: since Sept last year eh once a day lang ako nagrrice (1/4cup) tapos laging may gulay dapat, tapos fish/chicken/pork/beef basta alternate yun. kapag feeling bloated nagsslimming tea ako hehe.

hindi ko naman na gusto pumayat ng todo, tanggap ko namang plus size ako. pero pagdating sa pagka-firm ng skin e bagsak ako. hate my batwings. uuggghhh.

charmonium · « **Reply #982 on:** May 05, 2011, 09:03:59 PM »

nagtaka ko na mataas pa rin yung 140-145 para sa height mo then narealize kong babae ka pala.

i'd suggest you start doing strength training. masyadong maraming cardio ang ginagawa mo. though effective way to lose
weight ang cardio, hindi ka nakakabuild ng muscles dyan. lifting weights can increase metabolism din plus magiging toned pa yung katawan mo.

search mo sa google starting strength. magandang program yan para sa mga beginners na zero experience sa weightlifting.
kung ang fear mo e maging macho man ka, wag ka mag-alala wala ka naman enough testosterone para mag bulk kagaya ng mga lalaki.

san ka ba nagggym?

Davidorg · « **Reply #983 on:** May 06, 2011, 12:29:09 PM »

Quote from: mikoMikomiko on May 04, 2011, 03:48:08 PM

mga idol.. bka nmn pdeng humingi ng suggestions kng anu magandang playlist pag mag workout, ok naman ung akin kaso mdyo nkakasawa na din pag paulit ulit bka may ma-suggest kyo na wla sa playlist ko kahit luma or bago, thx! PUSH!

parkway drive , all that remains , as i lay dying , asking alexandria , trivium , texas in july ,

max28 · « **Reply #984 on:** May 08, 2011, 07:15:11 PM »

everyday muscle juice
1-back-shoulder-bicep-legs
2-back-chest-tricep-legs
salit-salit lang
no abs payat naman ako ee

marko21 · « **Reply #985 on:** May 08, 2011, 08:38:23 PM »

mga sir ano magandang routine pag kakasimula pa lang? btw payat pala ako hehe

Davidorg · « **Reply #986 on:** May 08, 2011, 10:25:10 PM »

Quote from: marko21 on May 08, 2011, 08:38:23 PM

mga sir ano magandang routine pag kakasimula pa lang? btw payat pala ako hehe

nung kakasimula ko pa lang sa GYM, usually eto ang aking mga

ROUTINE :

Day 1 - Chest & Biceps
Day 2- Shoulder, Back & Triceps
Day 3 - Legs , Abs , Cardio

un lang naman ang mga basic routine's na ginagwa ko . imo.

4stringed beast · « **Reply #987 on:** May 09, 2011, 12:40:44 AM »

Quote from: Davidorg on May 08, 2011, 10:25:10 PM

nung kakasimula ko pa lang sa GYM, usually eto ang aking mga

ROUTINE :

Day 1 - Chest & Biceps
Day 2- Shoulder, Back & Triceps
Day 3 - Legs , Abs , Cardio

un lang naman ang mga basic routine's na ginagwa ko . imo.

Sir diba dapat sa routine na yan sabay ang chest tska triceps. Macocompromise kasi ung Back work out kasi kasamang tinatamaan yan sa Rows, Pull up, Pull down etc. Tska dapat if possible iincorporate ung cardio araw raw kahit 20 min lang.

Just my opinion sir

Davidorg · « **Reply #988 on:** May 09, 2011, 07:14:00 PM »

ung sa chest & tricep ok lang. natawa ako dun sa cardio , ou nga pla dapat pala araw2x kc ako. ung sa gym namen sira na ung cardio/thread mill d2. di na cia nag fufunction msyado , kya nasanay nako pg dating ko sa gym eh. stretching na kgad. aun. ahahah. kea bhira ako mg cardio.

charmonium · « **Reply #989 on:** May 09, 2011, 09:35:42 PM »

Quote from: marko21 on May 08, 2011, 08:38:23 PM

mga sir ano magandang routine pag kakasimula pa lang? btw payat pala ako hehe

focus ka sa mga compound exercises like squats, bench press/military press, deadlift and rows. always use free weights (barbells, kung may olympic bar mas ok). wag ka gagamit ng machines.

marko21 · « **Reply #990 on:** May 09, 2011, 10:01:33 PM »

pangit ba pag machine sir?

charmonium · « **Reply #991 on:** May 09, 2011, 11:22:12 PM »

hindi naman pangit. it has its purpose pa rin naman. pero for beginners, one must need to develop functional strength muna.

ang advantage kasi ng free weights over machines e hindi nalilimit yung movement ng exercise mo sa isang direction. mas maraming muscles ang tinatamaan - main muscles, stabilizers and including your core. pag nasanay ka sa machines, chances are main muscles mo nga malakas pero yung mga stabilizers mo mahina. in the long run, posibleng maging prone ka sa injuries pag bumuhat ka na ng mas mabibigat na weights.

gutz_3110 · « **Reply #992 on:** May 15, 2011, 10:14:10 AM »

Quote from: charmonium on May 05, 2011, 09:03:59 PM

search mo sa google starting strength. magandang program yan para sa mga beginners na zero experience sa weightlifting.

korek. bil starr ba ito?

charmonium · « **Reply #993 on:** May 16, 2011, 05:03:32 PM »

^yup or yung kay mark rippetoe.

paulo0027 · « **Reply #994 on:** May 29, 2011, 09:52:41 PM »

ok lang ba mg GYM kahit payat? dami kasi nagsasabi subukan ko daw mgGYM baka daw tumaba ako?

gutz_3110 · « **Reply #995 on:** May 30, 2011, 09:40:27 PM »

Quote from: paulo0027 on May 29, 2011, 09:52:41 PM

ok lang ba mg GYM kahit payat? dami kasi nagsasabi subukan ko daw mgGYM baka daw tumaba ako?

bro, hindi mo gusto tumaba. mag gain ka dapat ng lean muscle mass. yup, ok mag gym mataba o payat. if payat ka, start eating more (cleanly though) and lift heavier weights. tingnan mo yun post sa taas re: starting strength.

paranoid · « **Reply #996 on:** May 30, 2011, 10:53:25 PM »

Naka-11 Sessions na ako ng workout excluding legs and abs. Ano bang effective workout para mawala ang taba sa tiyan due to extra rice?

Another question, kapag hindi ba sumakit ang muscles, ibig bang sabihin ay mali ang workout mo?

jM_040205 · « **Reply #997 on:** May 31, 2011, 01:12:53 PM »

its been a little while since i last posted in this thread.

Balik ulet sa muscle gaining program ko. From lean 58 kilos im now at 65 kilos. Sa 58kilos kase ako lumalaban ng Muay.
I want to share my program.
Chin Up 16 x 5
Pull Up 16 x 5
Push Up Narrow 16 x 5
Push Up Wide 16 x 5
Dumbell Shoulder Press 16 x 3
Lateral Raise 12 x 3-4
Front Raise 12 x 3-4
Inside Outside Dumbell Bicep Curl 16 x 3-4
Hammer Curls 12 x 3 to failure
Dips to failure x 3
Sidebends 40 x 3
Crunches 350 a day. Doesn't matter how you break it up in sets basta 350 dapat!LOL!
Leg Raise 30 x 3

For my legs. Nothing beats Jump Rope, Jogging, Going up and down the stairs with body vest or get a back pack, put some plates inside of it. Squats.

Yung program ko is so simple but it works for me. Got some great results out of it.

charmonium · « **Reply #998 on:** May 31, 2011, 06:42:23 PM »

Quote from: paranoid on May 30, 2011, 10:53:25 PM

Naka-11 Sessions na ako ng workout excluding legs and abs. Ano bang effective workout para mawala ang taba sa tiyan due to extra rice?

Another question, kapag hindi ba sumakit ang muscles, ibig bang sabihin ay mali ang workout mo?

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.

charmonium · « **Reply #999 on:** May 31, 2011, 06:45:55 PM »

sa mga may problema naman sa pag gain ng weight:

http://jasonferruggia.com/how-to-gain-weight/

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Author Topic: The GYMaholic Thread (Read 310722 times)