GYM TALK

[smfm16]

Quote: Originally Posted by YUE nag one month nako..at least i should have gained a pound or 2 but wala.... na maintain akong weight.. pero akong appetite ni double gutomon ko every 3 hours... help!!!!

lean type ka? - coz if you want to gain weight, kulang ra imong intake of calories and protein.

if huge nga tubigon type ka - good news. you are shedding excess fat. dili pa man mo appear ang rippling muscles. hilison pa unwanted fats from your body. so ang weight dili mo increase/decrease.

[smfm16]

Quote: Originally Posted by popoy2 mga bro, unsaon ni nako?? 145 lbs ko, 5'2 ra ako height. ganahan ko mag.gym, pero mahadlok ko na akong labas kay kana gaeng putot na dakog lawas ... lainan ko mg.tan.aw...gnahan ta nko m.achieve na lawas kay kana gaeng igo2x ra (kanang pina.varsity lang ba dili pina.bodybuilder)..unsaon mani nko mga ro?? thanks

bai, if tambokon ka nga type, ok ra. hilison pa tanan imong fats, bag-o ka mag ka muscle. ok ra nang timbang nimo. you'll wonder nga ni kupos ka physically but mao ra gyapon timbang.

-lift heavy. 6-8 reps. full intensity gyud. sure jud ko hilis imong fats.

- maintain a low calorie and low carb diet. but high in protein. lisod man mag apas sa number of grams of protein as per our bodyweight. but if daghan ka budget, ok ra kayo. beef, fish, chicken breast, and egg whites (i'm a big fan of egg whites. I could consume 10-20 a day kay barato ra man). tanan without seasoning or salt. nindot kaayo imo body ana. but bland lang kaayo taste and mura jud maka suka ka kay wa man lami. it's important that you fuel your body with small meals every 3 hours. that way, ma take ra sad nimo ang lasa coz your not hungry. ang taong gutom, likes to eat salty and sweet tasting foods.

- protein supplements - drink, meal replacement protein bars.

hope this helps

[ravelcop]

@smfm16,
it's good to know there's another fitness geek in town. welcome to Gym Talk bro! hope you don't get tired of helping our fellow cebuanos (although sometimes it's getting into our nerves ). continue sharing...

[goryo13]

Quote: Originally Posted by RayRay Guys. Question. If you are to choose THREE (for some financial budget issues) supplements to work with your diet and exercise (weight lifting and cardio), what would it be and why. They say that the POWER MAN'S THREE are Creatine, Protien and Glutamine. Would you agree? Or do you have your own choices? Let us know!

protein from solid food if nakay budget issues. otherwise, whey.

basics for me, BCAA & creatine ra gyud permi.

if i have more dough to blow, i'll add beta-alanine, fish oil, glucosamine and chondroitin.

or go for those nga gi mix na daan para pre and post workout na stack.

[goryo13]

Quote: Originally Posted by YUE nag one month nako..at least i should have gained a pound or 2 but wala.... na maintain akong weight.. pero akong appetite ni double gutomon ko every 3 hours... help!!!!

unsa man diay imo goal, weight gain?

then eat frequently and s'more.

[goryo13]

Quote: Originally Posted by Soggy2 Question! sa kaning routine, and rhomboids sa day 2 or 3? and ang traps sa day 1 or 3? salamat!

para nako day 2 na ang rhomboids while ang traps is day 3.

ang uban ila e include ang traps og rear delt sa back nga exercise. depende rana nimo kung asa ka komportable but for me, kung mag shoulder ko, i'll hit the whole delts (front, middle and back).

[rochris]

sir
unsa difference sa barbell na V shaped ug sa ordinary na barbell?
para sa biceps work out sir

dba biceps man ghapon gi workout nmo?

[goryo13]

Quote: Originally Posted by rochris sir unsa difference sa barbell na V shaped ug sa ordinary na barbell? para sa biceps work out sir dba biceps man ghapon gi workout nmo?

EZ curl bar siguro na imong gipasabot. kanang straight na bar medyo ma strain imong wrist ana og magkabug-at na especially atong naa nay injury daan sa wrist while kanang ez curl bar, medyo relax imong wrist kay komportable man pagka position imong kamot. either way, you are right. kung imong gi bend imong arms using either of those bars, you're still working your biceps.

[mak83]

i just got back to the gym after some months of inactivity. im aiming to lose some weight and i'm targeting to lose about 5 kilos in a month. is it healthy?

[goryo13]

^nope.

ideally, go for 2 pounds per week instead.

[mak83]

Quote: Originally Posted by goryo13 ^nope. ideally, go for 2 pounds per week instead.

thanks. 2 pounds a week is about 3 kilos a month ayt? im not really sure about the conversion.

[smfm16]

Quote: Originally Posted by rochris sir unsa difference sa barbell na V shaped ug sa ordinary na barbell? para sa biceps work out sir dba biceps man ghapon gi workout nmo?

aside sa gi mention ni goryo about the safety of the ez curl bar, variation sad na sa pag use and target nga muscles. but naka limot na lang ko sa particulars.

but sakto dyud na kang goryo, comfortable mag ez curl bar.

[cebulifer]

Quote: Originally Posted by mak83 thanks. 2 pounds a week is about 3 kilos a month ayt? im not really sure about the conversion.

1 kilo = 2.2 pounds.
8 pounds a month = 3.63 kilos

[P-Chan]

Quote: Originally Posted by RayRay Guys. Question. If you are to choose THREE (for some financial budget issues) supplements to work with your diet and exercise (weight lifting and cardio), what would it be and why. They say that the POWER MAN'S THREE are Creatine, Protien and Glutamine. Would you agree? Or do you have your own choices? Let us know!

for me one lang.. ON gold standard whey.. basically almost everything u need naa man ni.. creatine ra kulang..

Typical Amino Acid Profile (Miligrams Per Serving)

Essential Amino Acids (EAAs)


Tryptophan 405
Valine 1422
Threonine 1654
Isoleucine 1573
Leucine 2531
Lysine 2233
Phenylalanine 748
Methionine 492

Conditionally Essential Amino Acids (CAAs)

Arginine 505
Cystine 494
Tyrosine 703
Histidine 423
Proline 1509
Glutamine & Precursors 4082

Nonessential Amino Acids (NAAs)

Aspartic Acid 2508
Serine 1126
Glycine 412
Alanine 1180




in other news.. hahha..

unsa na man balita sa mga pips diri?

ako gamay anlng kulang maka tiguom na gud ko para gym.. next month go na gud ko.. October ako goal.. 13% body fat... nag hinay2x ra ko sa balay for the mean time..

[ravelcop]

Quote: Originally Posted by rochris sir unsa difference sa barbell na V shaped ug sa ordinary na barbell? para sa biceps work out sir dba biceps man ghapon gi workout nmo?

add sad ko, hehehe (di paalkansi )

sakto si smfm16, the position of your wrist will also change the targeted muscle. for the EZ curl, sakto pud si goryo, it will put your wrist into a more comfortable position, but naa nay involvement ang forearm muscles. so for me, as long as you can curl using a straight bar without pain, use a straight bar. that is, if you're concentrating on bicep isolation exercise