Muscle Building and Fat Loss

[pspoon_low-end]

need suggestion for losing weight please. im in my 3rd week doing cardio ra jud 30mins treadmill, 30 mins bicycle. no weight lifitng sa ko. im 190lbs pag weigh in naku start pag gym. need inputs also regarding food intake. the dos and donts. thanks a lot in advance.

[zagaboI]

@lestat, alangan bro mag stretching jud ka before ka magworkout intawn. kuyaw kaayo kalit ra kag punit sa Bbell or dbells nya alsa ug bugat. As Xeno said, stretch ka before and after workout. Ako gali, if feel nako kapoy or maol gamay, I stretch w/in sa workout.


@pspoon_low-end, sakto mana imo, dapat iburn jud na nimo, so more on jogging, biking, treadmill, etc ka. sauna kato nagpadaot ko I jog 3 times a week. As for the diet, ako2x ra ni ha... Pero mas nice mangutana ka ug dietician or ngayo ka plan sa imo instructor sa gym.

Eat ko ug heavy breakfast: more protein, vegies, milk/juice, fruits, and 1 cup rice/2 slices or buns bread

sky flakes + fit n right (nag promote na ko) or fresh juice for snacks + fruits / unsa tanaw nako na healthy na less carbs sa pantry.

NO LUNCH!

sky flakes + fit n right (nag promote na ko) or fresh juice for snacks + fruits / unsa tanaw nako na healthy na less carbs sa pantry

sakto ra na dinner, and again, 1/2 cup rice.

Kana paresan nimo ug tarong na jogging, no smoking and drinking, aw hiyos jud kag maayo ana.

[tinggytinggy]

i beg to disagree with the "no lunch" concept of your diet
why? to keep your metabolism going(which aides in your weight loss progress), you have to eat more often with lesser calories or healthy calories. which means that you have to take in complex carbs instead of simple carbs. what are these complex carbs? oatmeal, pasta, camote,, etc..
if you wanna lose weight then follow 40-40-20 caloric distribution. it means that you have to take in 40% protien, 40% carbs, 20% fat. again, heathy carbs and healthy fat(not just any form of fat). Lets say, for a regular person, 2000 cals is your goal per day. here's a simple caloric distribution for that:

2000 cals x 40% = 800 cals of protien
2000 cals x 40% = 800 cals of carbs
2000 cals x 20% = 400 cals of fat

so to keep your metabolism going for the day, you have to eat round the clock evenly distributing
the required calories. remember this also, when you check the nutritional facts at the back of each goods you will see the exact amount of protien, carbs and fat with that particular food. each food group is labelled in grams instead of calories. for easy convertion:

1g of protien/carbs = 4 calories
1g of fat = 9 calories

breakdown for the 40-40-20 in grams:
800 cals / 4 = 200g of protien and carbs per day
400 cals / 9 = 44g of fat per day

for 6 meals:
200g / 6 = 33.3 grams of protien/carbs per meal
44g / 6 = 4.8 grams of fat per meal

for estimate:
this is for the basics..

1 cup of rice is 180-200 cals
1 serving of meat (deck of card size) is 15g of protien
1 cup of veggies/fruits is 15-20 cals
1 tbsp of oil is 100 cals


this is the per day breakdown. now you have to space the per day breakdown into an evenly distributed number of meals. if you plan to eat 6x per day just divide it into six parts. an example of timing when it comes to eating is 7am - 9am - 12nn - 3pm - 5pm - 7pm. small meals, which will keep your metabolism going and will not leave you hungry and craving for food. i usually compute caloric distribution for my bodybuilding enthusiast friends during their gaining and cuttingprocess for pre contest events.

hope this helps guys.
thanks!

[lestat1116]

@lestat, alangan bro mag stretching jud ka before ka magworkout intawn. kuyaw kaayo kalit ra kag punit sa Bbell or dbells nya alsa ug bugat. As Xeno said, stretch ka before and after workout. Ako gali, if feel nako kapoy or maol gamay, I stretch w/in sa workout.

magstretching man ko. but the usual stretching the ususal stretching. m looking for the names para makita nako sa youtube. unsa uban nindot na stretching.

[lestat1116]

need suggestion for losing weight please. im in my 3rd week doing cardio ra jud 30mins treadmill, 30 mins bicycle. no weight lifitng sa ko. im 190lbs pag weigh in naku start pag gym. need inputs also regarding food intake. the dos and donts. thanks a lot in advance.

ako lain style pagloose nako. first month nako dako kaayo nawala nako. diet ra ko. the no rice n eat banana (eat anything except rice) diet. lost 10 pounds first month. no exercise. after 5 months lost another 10lbs. karon 2 months nako ang exercise lost another 10 pounds. lisud na kaayo pagloose og weight. need to sweat it out na jud. 30 pounds na jud nawala nako and counting. from 200.

[reypel]

@lestat: grabe gyud nimu ug disiplina nuh.dako2 na gyud imu nloss

gamay ra man ako timbang but i still fats esp sa lower abs and lower chest. kni gyud sa lower chest uwaw kau tanawn labi fit imu sulob mura gyud ngdadalaga. klaro kau ang nipple.
unsaon kha ni nko pra dali mwla.genetics man gyud ni.

nya kng mg.alsa2 ko nindot kau tanawn sa mirror after few hours luyat na pud kau tanawn.

[lestat1116]

@lestat: grabe gyud nimu ug disiplina nuh.dako2 na gyud imu nloss

gamay ra man ako timbang but i still fats esp sa lower abs and lower chest. kni gyud sa lower chest uwaw kau tanawn labi fit imu sulob mura gyud ngdadalaga. klaro kau ang nipple.
unsaon kha ni nko pra dali mwla.genetics man gyud ni.

nya kng mg.alsa2 ko nindot kau tanawn sa mirror after few hours luyat na pud kau tanawn.

tambok gihapon ko. 2months pa man gud ko nagworkout. nahan nako lean nako. preha ta problema THE MOOB. cge ko basa sa net unsaon pagwala chest workout lang and magpa fat loss lang jud. if dli madala surgery ang last hope.

[tinggytinggy]

suggest nako ninyo bai kay cardio gyud
water weight and fats man guro na inyo mostly
unsa diay mga timbang ninyo?

[lestat1116]

suggest nako ninyo bai kay cardio gyud
water weight and fats man guro na inyo mostly
unsa diay mga timbang ninyo?

timbang nako 170. cge ko cardio jud.

[Xenoxorph]

i beg to disagree with the "no lunch" concept of your diet
why? to keep your metabolism going(which aides in your weight loss progress), you have to eat more often with lesser calories or healthy calories. which means that you have to take in complex carbs instead of simple carbs. what are these complex carbs? oatmeal, pasta, camote,, etc..
if you wanna lose weight then follow 40-40-20 caloric distribution. it means that you have to take in 40% protien, 40% carbs, 20% fat. again, heathy carbs and healthy fat(not just any form of fat). Lets say, for a regular person, 2000 cals is your goal per day. here's a simple caloric distribution for that:

2000 cals x 40% = 800 cals of protien
2000 cals x 40% = 800 cals of carbs
2000 cals x 20% = 400 cals of fat

so to keep your metabolism going for the day, you have to eat round the clock evenly distributing
the required calories. remember this also, when you check the nutritional facts at the back of each goods you will see the exact amount of protien, carbs and fat with that particular food. each food group is labelled in grams instead of calories. for easy convertion:

1g of protien/carbs = 4 calories
1g of fat = 9 calories

breakdown for the 40-40-20 in grams:
800 cals / 4 = 200g of protien and carbs per day
400 cals / 9 = 44g of fat per day

for 6 meals:
200g / 6 = 33.3 grams of protien/carbs per meal
44g / 6 = 4.8 grams of fat per meal

for estimate:
this is for the basics..

1 cup of rice is 180-200 cals
1 serving of meat (deck of card size) is 15g of protien
1 cup of veggies/fruits is 15-20 cals
1 tbsp of oil is 100 cals


this is the per day breakdown. now you have to space the per day breakdown into an evenly distributed number of meals. if you plan to eat 6x per day just divide it into six parts. an example of timing when it comes to eating is 7am - 9am - 12nn - 3pm - 5pm - 7pm. small meals, which will keep your metabolism going and will not leave you hungry and craving for food. i usually compute caloric distribution for my bodybuilding enthusiast friends during their gaining and cuttingprocess for pre contest events.

hope this helps guys.
thanks!

Nice one bro. Good to know there are some out there with knowledge like this! Thumbs up!