Gymless ectomorph

[Jamesss]

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hinuon sad naa sad kay punto basta ang ato ani wa nato pasagdi atong lawas.. lain pay ato mga bro say supps inyong gamit ron? sauna nag on whey ko pero kayama di man ma das budget oi .. 2.8k ang 5lbs mo ng ni ari nalang kog mas barato kaning promatrix nga tag 1.8k ra ang 5lbs nya ang extra 1k ako nalang e palit ug chicken breast klaro pang protina jud ang e sod nmos imong kalawasan.

[bienvizsla]

mga bai. hehe. kanang pareha ra sad siguro ko'g situation ninyo.. hard gainer, ug fast daw ang metabolism sa akuang body. nya kay kanang ga-plano naman gud ko'g gym kuno kay mao daw lagi ang ingon.ingon na dapat buhaton para magka-unuray. nya kay kanang noob pa man gud ko, first time ba. patabang unta kos inyo kung unsa ang mga preparations ninyo sa una, ug unsa nga mga program ang gnabuhat ninyo ron. murag desperado na ko e. hehe. salamat dan sa makatabang. xD

[n00bster]

Mao ni akong program mga bro:

Kaon ko 5-6 meals a day. small meals ra every 2 hours.

Morning: wheat bread (Gardenia para lami plus daghan nutrients) w/ peanut butter + lots of water
Snack: Fruits (Saging 2x, Apple 2x) + lots of water
Lunch: half cup rice with ulam (any ulam basta high protein like Chicken breast w/o skin, tuna, beef, boiled egg 3x w/o yellow) + lots of water
Snack: tuna panwich (wheat) or Oatmeal with Milk or 500ml Soya milk
Dinner: half cup rice (can be replace with corn or brown rice para healthy) with ulam of your choice basta high in protein with less fat. + lots of water
Light snack 2 hours before bedtime: Fruits or veggies etc. (saging my favorite, camote, milk)

Akong workout program:
twice a week lang ko mugym (recommended for most ectos since we are not gifted our body needs more time to heal)

Monday: Bench Press 3x12 (flat, incline) for upper and mid chest, Dips 3x12 for lower chest.
Friday: Squats 3x12, Widegrip Pullup (close grip overhand for beginner) 3x12, Deadlift 3x12, Shoulder press 3x12

Note: Dili ko mulapas 45mins sa akong workout. I rarely do isolation excercise mostlly compound akong buhaton kay target ni tanan muscle group. Inom ko soya milk every after workout then kaon ko 3 hard boiled eggs w/o yellow.

[Jamesss]

more on compound movements sama sa

Bench press
Squat
Deadlift
Military press
Bent over row
Pull over
Dip
Pull-up

[bienvizsla]

Mao ni akong program mga bro:

Kaon ko 5-6 meals a day. small meals ra every 2 hours.

Morning: wheat bread (Gardenia para lami plus daghan nutrients) w/ peanut butter + lots of water
Snack: Fruits (Saging 2x, Apple 2x) + lots of water
Lunch: half cup rice with ulam (any ulam basta high protein like Chicken breast w/o skin, tuna, beef, boiled egg 3x w/o yellow) + lots of water
Snack: tuna panwich (wheat) or Oatmeal with Milk or 500ml Soya milk
Dinner: half cup rice (can be replace with corn or brown rice para healthy) with ulam of your choice basta high in protein with less fat. + lots of water
Light snack 2 hours before bedtime: Fruits or veggies etc. (saging my favorite, camote, milk)

Akong workout program:
twice a week lang ko mugym (recommended for most ectos since we are not gifted our body needs more time to heal)

Monday: Bench Press 3x12 (flat, incline) for upper and mid chest, Dips 3x12 for lower chest.
Friday: Squats 3x12, Widegrip Pullup (close grip overhand for beginner) 3x12, Deadlift 3x12, Shoulder press 3x12

Note: Dili ko mulapas 45mins sa akong workout. I rarely do isolation excercise mostlly compound akong buhaton kay target ni tanan muscle group. Inom ko soya milk every after workout then kaon ko 3 hard boiled eggs w/o yellow.

SALAMAT KAAYO BRO! dako jud kaayo ang matabang ani. ang akua man gud ginabuhat ron (kay nagsugod pa man ko, ug wa pa kaayo nahibaw-an), basta makakaon ug 6x a day sakto na.. sayop pa tingali kay daghan pa jud carbs. nya, gamay nga cardio'exercise kay medyo weak akuang cardio(gi-train ra nako para di kaayo dali mkapoy ba).. sige lang. nag-research2 pa mn kos net unsa jud maayo buhaton. hehe. 5"9' akuang height, weight nako kay 56. luoy kaayo ang bata. hehe

[Jamesss]

5"9' akuang height, weight nako kay 56. luoy kaayo ang bata. hehe

ok rana bai pareha btaw ta tanan dri mga tikling. hehe

[bienvizsla]

mao lagi, pero unta makaya ni! hehe.. mga boss, kana bang kung mag-gym ba, dapat ba jud na mu-take ug mga whey2(ambot unsa ba jud na) ug kaang soymilk ba, okay ra na siya? makit-an man gud nako sa akuang mga kaila ng mulaklak soy kay gadako ang tutuyyy hihi. lain sad.

[n00bster]

SALAMAT KAAYO BRO! dako jud kaayo ang matabang ani. ang akua man gud ginabuhat ron (kay nagsugod pa man ko, ug wa pa kaayo nahibaw-an), basta makakaon ug 6x a day sakto na.. sayop pa tingali kay daghan pa jud carbs. nya, gamay nga cardio'exercise kay medyo weak akuang cardio(gi-train ra nako para di kaayo dali mkapoy ba).. sige lang. nag-research2 pa mn kos net unsa jud maayo buhaton. hehe. 5"9' akuang height, weight nako kay 56. luoy kaayo ang bata. hehe

No problem bro. Nasuya ko sa imong height. hehe..

Just a friendly advise mao ni imong buhaton since nagsugod paka:

Mao ni akong "10 Commandments" hehe

1. take a photo of yourself half naked (para naa kay inspiration)
2. measure your BMI. isuat na (body mass index, this is crucial para macalculate nimo pila calories imong target a day)
3. don't just follow the program of other lifters kay ang uban gifted na sila (unless ecto sila pareha nato kay kabalo na sila)
4. set your goal. isuat na (unsa ba imong target body type or weight, grab a picture of Papa P or Derek Ramsey. then hit your daily calory target)
5. always keep in mind that some workout programs work for others some will not work for you. (mao ni lisod sa atoa kay we need to do trial and error)
6. workout 2x a week not more than 1 hour every session. spend more time resting (if ngbike ka or play sports like basketball apil na as cardio)
7. focus more on compound excercises (Squats, Deadlift and Bench Press mao ni ang mgpadako sa imong lawas)
8. proper form when doing excercise (useless lng bug.at imong alsa if dili tarong imong pag alsa, sayang imong effort. this could also lead to injury)
9. Eat only FOOD and drink lots of water (stay away from junk, processed, instant and oily foods. there is a clean way to bulk, get your carbs from fruits and veggies, get your protein from lean meat, soy, nuts and eggs.)
10. And last but not least just trust me and follow my advise bro. I've been there, I injured myself many times(i had few joint injuries), overtrained myself, gained no results doing the wrong program and eating the wrong food.


if naa ka questions about supplementation and proper diet just ask. Good luck bro and hope this helps!

[bienvizsla]

No problem bro. Nasuya ko sa imong height. hehe..

Just a friendly advise mao ni imong buhaton since nagsugod paka:

Mao ni akong "10 Commandments" hehe

1. take a photo of yourself half naked (para naa kay inspiration)
2. measure your BMI. isuat na (body mass index, this is crucial para macalculate nimo pila calories imong target a day)
3. don't just follow the program of other lifters kay ang uban gifted na sila (unless ecto sila pareha nato kay kabalo na sila)
4. set your goal. isuat na (unsa ba imong target body type or weight, grab a picture of Papa P or Derek Ramsey. then hit your daily calory target)
5. always keep in mind that some workout programs work for others some will not work for you. (mao ni lisod sa atoa kay we need to do trial and error)
6. workout 2x a week not more than 1 hour every session. spend more time resting (if ngbike ka or play sports like basketball apil na as cardio)
7. focus more on compound excercises (Squats, Deadlift and Bench Press mao ni ang mgpadako sa imong lawas)
8. proper form when doing excercise (useless lng bug.at imong alsa if dili tarong imong pag alsa, sayang imong effort. this could also lead to injury)
9. Eat only FOOD and drink lots of water (stay away from junk, processed, instant and oily foods. there is a clean way to bulk, get your carbs from fruits and veggies, get your protein from lean meat, soy, nuts and eggs.)
10. And last but not least just trust me and follow my advise bro. I've been there, I injured myself many times(i had few joint injuries), overtrained myself, gained no results doing the wrong program and eating the wrong food.


if naa ka questions about supplementation and proper diet just ask. Good luck bro and hope this helps!

OKAY BRO. hehe. ayaw lang sad kasuya sa height kay pa sd koy ehem insecurities ehem pagkadaot hehe. sus. salamat kaayo sa mga advice, ge lang, di jud ko muulaw mangutana dri kung sakto ba akong ginabuhat.. musugod na ko sa first commandment! makatawa ko pero naa sad point. hehe. amat-amat ra sad tingali ko kay para di kaayo mukuyawan ankuang lawas. maluoy sad ta.

[Jamesss]

post sad nyag before and after pics bro