GYM TALK

[ravelcop]

Quote: Originally Posted by Metz newbie ko sa metro sports right now, I need some advice just to fill the gaps kay basin naa ko sayop gibuhat or kuwang. Ive read the 1st 10 pages and last 10 pages of this thread but medyo pang advance ra ang mga advice or di mo hit sa ako gipangita. background: 5'5" 128 lbs nya padako ako gusto mao ni ako buhaton before going to the gym, and I go there after shift. 1. 2 hrs before gym kaon daghan 2. abot sa gym, brisk walking for 20 mins, wala ko ga stretching and I think sayop ni. Any recommendations for stretching? 3. follow my program 4. brisk walking for cool down, another 20 mins, stretching gamay. 5. advice sa trainer kaon ug fast digestible food(sakto ba ang term?) like soya, bread or itlog for energy recovery, and di mag catabolism(sakto ba?) 6. kaon daghan pag abot sa balay then tulog. any more tips for newbies on a gaining program? after my 1st 2 days grabe ako pamaol pahuway sa ko 2 days then balik napud. nahan sad ta ko mag cardio to develop my lungs but should I do this after mag gym ko? or set days just purely for cardio?

ok, so gaining imong goal. medyo daghan2x gyud kag sayup diri. mao ni akong ma-recommend para nimo:

1. eat 6 times a day (every 3hrs)
2. kaon gyud daghan becoz you need caloric surplus (more intake than you burn). for your carbs, dont eat white rice, dapat complex carbs like brown rice, wheat bread, or oats. for protein, itlog, chicken, beef, or tuna. stay away from fried foods.
3. the most critical meal is after workout. be sure to take fast acting protein and carbs right after workout. whey protein drink with skim milk will do.
4. and still within an hour after workout, eat nasad ug daghan, but this time, take simple carbs like white rice. during this time, your body is in need of fast acting carbs to prevent muscle catabolism. dont forget protein and ample amount of good fats.
5. as much as possible, make your workouts very brief but high intensity. meaning, minimal rests between sets like 30secs-1min. alsa gyud ug bug-at, with progressive overload. your repetitions must not exceed 12reps. so heavy weights with low reps lang ka
6. be sure to give yourself enough rests, sleep for 7hrs. workout lang ka 3-4 times per week. remember that you dont grow in the gym, you grow while sleeping. what happens in the gym is you breakdown your muscle tissues, these are then rebuilt and replaced with bigger ones when you rest or sleep. and you need a good nutrition for this to happen
7. dont do cardio, it wont help you. remember, your goal is NOT to burn more calories but to burn calories just enough to trigger your muscles to grow. but if you really need to do cardio, just do it after workout and make it fast and brief. most of your energy should be spent for lifting, not cardio, so you can lift heavy weights.

[Metz]

Quote: Originally Posted by ravelcop ok, so gaining imong goal. medyo daghan2x gyud kag sayup diri. mao ni akong ma-recommend para nimo: 1. eat 6 times a day (every 3hrs) 2. kaon gyud daghan becoz you need caloric surplus (more intake than you burn). for your carbs, dont eat white rice, dapat complex carbs like brown rice, wheat bread, or oats. for protein, itlog, chicken, beef, or tuna. stay away from fried foods. 3. the most critical meal is after workout. be sure to take fast acting protein and carbs right after workout. whey protein drink with skim milk will do. 4. and still within an hour after workout, eat nasad ug daghan, but this time, take simple carbs like white rice. during this time, your body is in need of fast acting carbs to prevent muscle catabolism. dont forget protein and ample amount of good fats. 5. as much as possible, make your workouts very brief but high intensity. meaning, minimal rests between sets like 30secs-1min. alsa gyud ug bug-at, with progressive overload. your repetitions must not exceed 12reps. so heavy weights with low reps lang ka 6. be sure to give yourself enough rests, sleep for 7hrs. workout lang ka 3-4 times per week. remember that you dont grow in the gym, you grow while sleeping. what happens in the gym is you breakdown your muscle tissues, these are then rebuilt and replaced with bigger ones when you rest or sleep. and you need a good nutrition for this to happen 7. dont do cardio, it wont help you. remember, your goal is NOT to burn more calories but to burn calories just enough to trigger your muscles to grow. but if you really need to do cardio, just do it after workout and make it fast and brief. most of your energy should be spent for lifting, not cardio, so you can lift heavy weights.

Thanks sa advice.
Ok ra MWF work out and TTH cardio?

As for rice, I can eat white rice right after work out but try to avoid it as much as possible on normal meals? murag lisod ni da. naa bay maglanlan nalang ug sud-an diri? I can eat oat or wheat bread at home but lisod while naa ko opisina, any advice?

[ravelcop]

Quote: Originally Posted by Metz Thanks sa advice. Ok ra MWF work out and TTH cardio? As for rice, I can eat white rice right after work out but try to avoid it as much as possible on normal meals? murag lisod ni da. naa bay maglanlan nalang ug sud-an diri? I can eat oat or wheat bread at home but lisod while naa ko opisina, any advice?

ok ra MWF. if mag cardio ka TTH, it's better to do it on an empty stomach like after you get up from sleep. dont eat anything yet, just drink a little water then run for 20mins. this is the time when you burn body fat for energy, not carbs. coz during the normal time of the day, you can't access body fat directly, you have to deplete your carbs first before you can start burning body fat as the second source of energy. that's why i told you to lift weights first before doing cardio, so there's a big chance that you're already burning body fat during your cardio.

yes, you can only eat white rice within 1hr after workout, make no mistake. you can store your wheat bread and oat in the office pantry, that's what i do. you only need hot water for the oat, and for the wheat bread, just spread peanut butter to it or tuna with non-fat mayo. it's easy to prepare actually, siguro mga 5mins ra. for your tuna spread, just prepare it at home and store it in your office's fridge. mga 1week supply lang gud

[Metz]

last request: can you post a list of food na ok kan-on? wheat bread, tuna, oats, peanut butter is too few for food selection. just categorize it for protein and source of energy.

lastly salamat jud, I got more info than I expected.

[ravelcop]

Quote: Originally Posted by Metz last request: can you post a list of food na ok kan-on? wheat bread, tuna, oats, peanut butter is too few for food selection. just categorize it for protein and source of energy. lastly salamat jud, I got more info than I expected.

kani akong ihatag nimo are foods na so far akong gina-consume, you can search for more sa internet pero i doubt kung ang uban naa diri sa atoa:

protein:
egg whites (i prefer whole eggs though) (boiled or cooked with olive oil)
chicken breast (steamed or boiled)
tuna
beef
pork (lean)

complex carbs:
brown rice
oatmeal
wheat bread
veggies (tomato, lettuce, cucumber)
mashed potato (no gravy)

simple carbs:
white rice
white bread

fats:
peanut butter
olive oil (extra virgin)
virgin coconut oil
flax seeds (ground or oil)

fruits:
apples
banana (for post workout only)

so far mao ra na akong mahuna-hunaan ron. kung gusto gyud kag variety, naay daghan sa healthy options, kaubo sad ka sa presyo, hehehe

[P-Chan]

ana ba ka common ang flax seed?

complex diay na ang potato.. oh.. i never knew

[Metz]

ngano di man maayo mo eat ug white rice?

[P-Chan]

fast carbs.. eat only after exercise

[Metz]

murag ang lisod na part ani kay ang diet man.
wa man ko problema adto gym 3-5 times a week.

[Onins]

lisod sad ang pgsigo sa oras ako naa jud ko schedule andam daan kay lisod kaayo. dili man sa mgLanlan ug sud.an bai paresi lang ug green tomatoes or lettuce, lami kaayo!

[ravelcop]

Quote: Originally Posted by P-Chan ana ba ka common ang flax seed?

yep, coz naa koy source na palitanan ani. he only sells it for about 300 per kilo (ground flax). that could already last for 3months. if wala siyay stock (w/c never happened since) adto lang ko GNC, mas mahal siya gamay hinuon.

[Metz]

Quote: Originally Posted by Onins lisod sad ang pgsigo sa oras ako naa jud ko schedule andam daan kay lisod kaayo. dili man sa mgLanlan ug sud.an bai paresi lang ug green tomatoes or lettuce, lami kaayo!

lean meat then tomatoes or lettuce+ non fat mayo, sakto ba?
murag madala ni sige sige ako suwayan

but these are for normal meals ra diba? but after work out dapat grabe jud ang kaon?

[cdburgh]

pila naman ron sa metro sports? walay promo sila this xmas?

[Metz]

unsay negative kung di mo follow ug tarong nga diet?
mag lisod jud ko aning selective nga kaon especially sa rice. di kay di nako kaya di mokaon but mag lisod ko sa preparation sa food.

manambok ko instead of gain ug muscles?

[bishop__]

yes follow-up pod ko pangutana ug pila ang metro sports kay interested pod ko.

kana pod naa sa midtown, pila pod monthly ana? nice ba ang gym dha?