MERGED: All About GYM Life (Inquiries, Locations, Programs, other Information, etc.)

[spartan301]

if u dont mind, unsa usually nimu gi eat in a day? let me see dw sa quantity, maybe maka help ko... then how long do u liftweights sa gym? di man gud kau ko mu to-o nga still nothing happen with the right food intake and right training...cz ive been in the gym sd for 7-8years na...and my first pila ka years, nakita nako nga way klaro ako training and nutrition but as time pass by, daghan ko na learned jud.. and ive seen nsd ako mga training partner nga ni improve jd ang lawas maski straight na cya 2 yrs nag kuyug2 nako ug liftweights..without resting for a month or maski a week lng...maybe days lng mi maka pahuway kng ma bz jud...

x2 -makita sa grabe improvement sa lawas ni wisechoice....
take it from a pro-bodybuilder....
worth noting iya gym partner who admits he cheats has nonetheless significantly improved his muscle build-up....

[haroldjizdeortega]

if u dont mind, unsa usually nimu gi eat in a day? let me see dw sa quantity, maybe maka help ko... then how long do u liftweights sa gym? di man gud kau ko mu to-o nga still nothing happen with the right food intake and right training...cz ive been in the gym sd for 7-8years na...and my first pila ka years, nakita nako nga way klaro ako training and nutrition but as time pass by, daghan ko na learned jud.. and ive seen nsd ako mga training partner nga ni improve jd ang lawas maski straight na cya 2 yrs nag kuyug2 nako ug liftweights..without resting for a month or maski a week lng...maybe days lng mi maka pahuway kng ma bz jud...

master, unsa man diay imong diet nga macho naman kaayo ka run? unsa sad imong workout arun amung panaminan kay lisod man kaayo mapareha nimo. hik hik

[ravelcop]

if u dont mind, unsa usually nimu gi eat in a day? let me see dw sa quantity, maybe maka help ko... then how long do u liftweights sa gym? di man gud kau ko mu to-o nga still nothing happen with the right food intake and right training...cz ive been in the gym sd for 7-8years na...and my first pila ka years, nakita nako nga way klaro ako training and nutrition but as time pass by, daghan ko na learned jud.. and ive seen nsd ako mga training partner nga ni improve jd ang lawas maski straight na cya 2 yrs nag kuyug2 nako ug liftweights..without resting for a month or maski a week lng...maybe days lng mi maka pahuway kng ma bz jud...

Meal 1: 1scoop whey,100g tuna in water,60g (if uncooked) brown rice, 1 multivitamin, 1tsp olive oil
Meal 2: 120g boiled chicken breast, 60g brown rice, 1egg, 1tsp olive oil
Meal 3: same as Meal 2
Meal 4: same as Meal 2
Meal 5: 500g sweet potato, 1scoop whey
PWO Meal: 1.5scoop whey, 2scoops dextrose, 5g creatine monohydrate
Meal 6: 100g tuna in water,60g brown rice, 1 multivitamin, 1tsp olive oil
Before bed: 1scoop casein

Training (5x5 program):
Day 1: chest, calves
Day 2: shoulders, back
Day 3: Rest
Day 4: Rest
Day 5: triceps, biceps
Day 6: quads, hamstrings, abs
Day 7: Rest

- one 5x5 + two 2x10 exercise for each muscle group
- tempo is 3:1:1 with strict form
- i make sure not to exceed 1hr in my workout, although sometimes maabot ug 70mins
- i always strive to add 5lbs to each exercise every week
- and i keep a journal of my diet and training

thanks wisechoice, i really hope you could help me. this is my 3rd program. when i started working out (using beginner's program), the 1st 6months was a great improvement but after that i got stuck. then i tried cutting, it was really easy for me to shed weight, so i realized i'm an ectomorph. now i'm trying to bulk up for more than 6months already. i started at 155lbs (13% BF) and right now i'm just 165lbs (15% BF). i'm telling you bro, i'm soo strict with my diet and training, di gud ko katulog if i miss any of them

[wisechoice]

Meal 1: 1scoop whey,100g tuna in water,60g (if uncooked) brown rice, 1 multivitamin, 1tsp olive oil
Meal 2: 120g boiled chicken breast, 60g brown rice, 1egg, 1tsp olive oil
Meal 3: same as Meal 2
Meal 4: same as Meal 2
Meal 5: 500g sweet potato, 1scoop whey
PWO Meal: 1.5scoop whey, 2scoops dextrose, 5g creatine monohydrate
Meal 6: 100g tuna in water,60g brown rice, 1 multivitamin, 1tsp olive oil
Before bed: 1scoop casein

Training (5x5 program):
Day 1: chest, calves
Day 2: shoulders, back
Day 3: Rest
Day 4: Rest
Day 5: triceps, biceps
Day 6: quads, hamstrings, abs
Day 7: Rest

- one 5x5 + two 2x10 exercise for each muscle group
- tempo is 3:1:1 with strict form
- i make sure not to exceed 1hr in my workout, although sometimes maabot ug 70mins
- i always strive to add 5lbs to each exercise every week
- and i keep a journal of my diet and training

thanks wisechoice, i really hope you could help me. this is my 3rd program. when i started working out (using beginner's program), the 1st 6months was a great improvement but after that i got stuck. then i tried cutting, it was really easy for me to shed weight, so i realized i'm an ectomorph. now i'm trying to bulk up for more than 6months already. i started at 155lbs (13% BF) and right now i'm just 165lbs (15% BF). i'm telling you bro, i'm soo strict with my diet and training, di gud ko katulog if i miss any of them

program, try this:
day 1 - back width(lat machines and chinning)
day 2 - chest
day 3 - quads(4-5exercises) and hams(2 exercise)
day 4 - back thickness(rowings)
day 5 - shoulder and traps
day 6- hams(4-5 exercises) and quads( 2 exercise)
day 7 - rest

about sa imung kaun:
i think lack imu solid protein..add more sa imu chicken breast and tuna...then before workout, i dont sugest taking whey protein, tingba nlng na sa imu postworkout meal so mu gawas ug 2.5 scoop... change it with solid protein

tnx

[ravelcop]

program, try this:
day 1 - back width(lat machines and chinning)
day 2 - chest
day 3 - quads(4-5exercises) and hams(2 exercise)
day 4 - back thickness(rowings)
day 5 - shoulder and traps
day 6- hams(4-5 exercises) and quads( 2 exercise)
day 7 - rest

about sa imung kaun:
i think lack imu solid protein..add more sa imu chicken breast and tuna...then before workout, i dont sugest taking whey protein, tingba nlng na sa imu postworkout meal so mu gawas ug 2.5 scoop... change it with solid protein

tnx

tnx bro. honestly, i was expecting a program with more rest days in it. but anyways, who knows how our body would react? we just have to keep trying until we break the code. although i have tried 6days workout before and it only shrunk me, what you have here though is much different.

questions pud diay. based on my computation, i'm already taking protein that is almost 1.5x my bodyweight, kulang ra gihapon? what solid protein could be better than whey? and about the pre-workout protein, i was actually after of the BCAA's it contain since we will be catabolic during workout, that was supposed to minimize muscle catabolism.

i hope you can elaborate more. i'm not questioning your advice, i just want to know the logic behind it since i will be applying it for 3months and we all know that we are motivated better when our mind has a solid vision, than doubting the result of what we are doing. i'm always a by-the-book guy but i keep an open mind especially from a fitness pro like you. thanks

[smfm16]

thanks sa advise wisechoice but sadly i regularly change my programs every 3months and yet i'm still stuck to my weight and physique. so far 3 gaining programs na akong nasuwayan in my 1.5 years of training. and about nutrition, i think i've been eating correctly. yes, clean diet and i weigh them all. i eat 8 times daily, around 3200 cals per day with the right macronutrients ratio and still nothing.

i have asked the big guys in different gyms, so far they have one thing in common (aside from more than 4yrs of training). they said on-and-off daw sila sa gym. i dont know, i guess i'll have to try it as well.

hard to increase weight and change sa physique when you limit your diet. By limit, I meant that the protein and calorie intake should also be taken rigorously just like how we apporach when we hit the iron. How about slices of lean meat of beef? or a dozen egg whites and 3-4 yolks? grilled yellow fin tuna (unsalted)?

I've tried it before. Of course, naa gyuy mga unwanted bulges here and there. But to get huge, maka sacrifice gyud ta. mo tambok gyud. but when you plan to get cut and dry, mas dali na lang. For me, lisod kaayo ang pag pa bulk. I once got to 205 lbs. I stand 5'7. but reaching 220 to 240 was impossible in such a short time. I felt it was being unhealthy consuming a ridiculously large amount of protein and I wasn't even planning to compete. Kuyaw na. mag ka liver damage or kidney malfunction due to over consumption of protein. Today, I'm laying low.

[goryo13]

@ravelcop: murag by the book ra kaayo ka bay. i think you're putting in whey too much in lieu of solid protein food from egg, tuna and chicken breast. kung ganahan ka mu gain, kinahanglan e up pud nimo imong carbs which is ok man pud imong source kay brown rice.. so it's a clean bulk ra gehapon. for me, saktos wisechoice nga post nana ang whey. what you should have for pre-workout meal kay oatmeal (preferably kanang rolled oats) and eggwhites nya pop kag amino or glutamine if you're too concern with being catabolic during workout.

for training, maayo mo bisita kang wisechoice didtos MS arun maka kita ka gi unsa niya pag train to iya partner nga nidako nasad karon.

[ravelcop]

@ravelcop: murag by the book ra kaayo ka bay. i think you're putting in whey too much in lieu of solid protein food from egg, tuna and chicken breast. kung ganahan ka mu gain, kinahanglan e up pud nimo imong carbs which is ok man pud imong source kay brown rice.. so it's a clean bulk ra gehapon. for me, saktos wisechoice nga post nana ang whey. what you should have for pre-workout meal kay oatmeal (preferably kanang rolled oats) and eggwhites nya pop kag amino or glutamine if you're too concern with being catabolic during workout.

for training, maayo mo bisita kang wisechoice didtos MS arun maka kita ka gi unsa niya pag train to iya partner nga nidako nasad karon.

thanks goryo (whatever happened to your avatar )

about the whey intake nako bro, i think i have acceptable reasons for it. 1st thing in the morning is to jumpstart my protein absorption since it's been several hours na walay kaon due to sleep, and i eat tuna man sad along with it for slower release. pre-workout is actually a protein blend. a mix of whey, casein, soy etc. i believe it compensates just as if you're taking amino (BCAA's)... for post-workout, it's 100% whey. then for bedtime is casein for slow release. i also eat sweet potato for my pre-workout. before i was eating rolled oats, i did that for 4months, bag-o ra ko nagswitch to sweet potato since i didn't notice any improvements. i've never tried glutamine before though. and yes, nasuwayan pud nako ang 1dozen egg whites (with 3yolks) per day for 2months, still no luck.

kung akong tingbun akong protein intake to post workout, di kaha ma-overload akong lawas with that amount of protein (around 60g) in one sitting? then mukaon pa gyud kog last meal after 1hour. every 9pm lagi, i feel so bloated with food, punga2x gyud. then casein protein shake nasad at 11:00 before bed. saunz....

[goryo13]

wahahaha!!! mao nay resultas ako pa bulk bay.

anyway, naka download man gud kog training routine sa usa ka former mr. olympia bah nya gipakita didto iyahang training, nutrition, etc. incidentally, bisan wa koy idea ingon ana diay na but whaddyaknow, naka kuha kog similarity gamay. egg and oatmeal 30mins to an hour before workout. post, any fast carbs og protein. then after a few minutes solid meal dayon. di kaayo ko mo follow nga 5-6 meals a day gyud but i can easily gain weight without even trying, i try to get most of my carbs in the morning nya depende na og more than three hours nako way kaon or gotom na, whichever comes first kaon nasad ko.

kanang BCAA sa whey minimal ra kaayo na. try researching. mas effective if you take a separate serving gyud ana either from powder, capsule or tab to better preserve your muscle.

at night time minimize to zero na ang carb. depende gihapon og mag kotoy na ang tiyan. i usually hit the sack around 9-10. again, it's not like mo compete ko or something nga kinahanglan gyud striktohon nako ako kaon basta i make sure i eat adequate amount of carbs, protein and healthy fats, payts na. mas importante na ang 1 pound (or more) per bodyweight nga protein intake if bodybuilder ka, but para nimo nga kinahanglan ka mu gain, what's important is your total calorie intake.

try not to overcomplicate things unless you're trying to enter a competition nga kinahanglan sakto gyud carb, protein og fats nga dapat imong e consume. again, K.I.S.S.

workout, kaon og pahuwayg sakto.

serious na kaayo ta diri dah. LOL!

[ravelcop]

lisod man gud usahay bro if you don't follow it strictly. in the end, you might blame yourself for not doing your best. atleast karun maka-ingon na kog "i did my best... but i guess my best wasn't good enough...", LOL... beer pa dai!!!

bitaw, i don't want to reach the point of blaming my genes. basta i applied everything i learned, so maybe it's about time to experiment. sayangan lang gyud ko sa panahon na ma-wasted on trial and error. anyway, goodluck to me. huwat pa sad ko reply ni wisechoice, nag-alsa na tingali tu ron...

ug ang ubang mga kakosa nato diri: orcgod, p-chan, onins, mariaozawa , etc.... basig naa moy ikatambag nako, i would appreciate it.