Muscle Building and Fat Loss

[Lord_Ac]

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mga sir, if mo squat mo ug pinaka heavy para nin.u e full squat ba nin.u or half lang kay ana tong laki nga dli daw deep ang pag squat if heavy na.

Full squat everytime. If it's too heavy para nimo nga i full squat, de-load. Maintain proper form.

[nzo]

full squat. sayop tong laki, ayg paminaw anang mga gym bros

FULL till ma feel nako ako hamstrings or I cant go further down hastang lami-a ra ba sa feeling especially sa last rep sa set sa pinaka heavy na load!

[lomiguel]

first time naq mag gym ugma. ang timbang nako kay 75-80kgs, height is 5'7. ang akong BMI kay overweight, unsay dapat buhaton nako arun ma kuhaan akong timbang down to 60+? ang akong tiyan ang nka padaku nako tan.awn run. paeta!!

tabang mga boss. beginners q sa gym. salamat.

[Renz8]

Cardio brad nya diet pud ako weight pag start nku ug gym 3 years ago kay 185 Lbs now Im down to 148......he patient pud kay dili man ka mo gamay overnight be consistent lng ug workout diet eventually mo gamay ra ka

[monroy]

yati ra 185-148.. nice job sir...

@lomiguel: ayaw ug salig anang BMI. Depende raman sad na sa tao.. naa may dakoon ug bukog. Ang angay tanawon ang tiyan.. kung dako ka ug tiyan overweight ka...

[zeff]

GoOd day sir xeno....sir salamat sa imong mga advice...i gain 8lbs in one month hitting almost 2800 - 3000 cal... then karon ako napud gichange ako routine...doing dis 4 2weeks na...
in my chest day i do:
incline bench press 4x8 (first set warm up till 12 reps)
incline dumbbell press 3x8
flat bench press 3x8
flat dumbbell press 3x8
flat dumbbell flyes 3x8
permi jud ko pamaulan ig ka ugma ana...gnahan kau ko...ask lang ko kung overtrain bani akong chest day routine?...

[Xenoxorph]

GoOd day sir xeno....sir salamat sa imong mga advice...i gain 8lbs in one month hitting almost 2800 - 3000 cal... then karon ako napud gichange ako routine...doing dis 4 2weeks na...
in my chest day i do:
incline bench press 4x8 (first set warm up till 12 reps)
incline dumbbell press 3x8
flat bench press 3x8
flat dumbbell press 3x8
flat dumbbell flyes 3x8
permi jud ko pamaulan ig ka ugma ana...gnahan kau ko...ask lang ko kung overtrain bani akong chest day routine?...

Base on what i see... That is too much volume. But then again, we are all different. Your body may be used to high volume workouts. If it works for you then stay with it. "overtraining" rarely happens when you have spot on nutrition and rest. It is nothing to be concerned about for average individuals

[skater23]

first time naq mag gym ugma. ang timbang nako kay 75-80kgs, height is 5'7. ang akong BMI kay overweight, unsay dapat buhaton nako arun ma kuhaan akong timbang down to 60+? ang akong tiyan ang nka padaku nako tan.awn run. paeta!!

tabang mga boss. beginners q sa gym. salamat.

Beginner pud ko sa gym, also 5'7 in height. 172 lbs ako timbang sauna, after 3 weeks nako sigeg gym 165 lbs na lang ko.
Diet ra na and lots of cardio, squats and deadlifts.

[pigboi]

isnt doing the barbell and dumbbell press redundant? why don't you alternate doing dumbbells on one week then barbells the next so that you can do more exercises sa imo chest. like a pullover, pec dec or adding a declined press.

[cmontoya]

I've increased the load for the past two weeks and my muscles feel sore after two days so I had to re-research. Nag-hypertrophy ra diay

"As one continues to exercise, there is a complex interaction of nervous system responses that results in an increase in protein synthesis over months and the muscle cells begin to grow larger and stronger." (Muscle Hypertrophy - Definition)

Then kani daw dapat kan-on

Foods That Increase Protein Synthesis | LIVESTRONG.COM

Kaso di kaayo ko pwede sa last two tungod ako kidney crystals. So far I eat fish (Century Tuna) twice a day (morning ug afternoon snack paired with Skyflakes). Then eggs in the morning (usually 3-4 soft boiled). I also drink milk but not everyday so I'm thinking I should make it a daily habit. Steak, hmm, I hope he means any kind of red meat like pork steak and beef steak kay perteng mahala tinuod na steak, ha ha. Mukaun pud ko pork and beans sa buntag usahay.