Gymless ectomorph

[SemUnderscore]

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.

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nindot jud kaau ni na diet bro. Sayup jud gae kaau ko sauna pataka rakog kaon, taga human gym, adto daun sa mga fastfoods. hahahha. Nigain jud hinuun kog weight pero mostly fats. Pero nakat.on nako ato, may nalang. Mas nindot jud lean muscle gaining bahalag slow ang progress kaysa pinaspasay nya bulky na halos fats kadaghanan na gain.

[marcus2015]

hehehe i belong...

[pakinimo]

Sa akong nadunggan myth daw ng 5-6 meals and prone to diabetes daw ka ana, but dli pod ko sure. Mas mu prefer kog few big meals kay tungod sa ka hectic sa schedule, and sabay intermittent fasting kay aron dli ko magka fats kaau. No breafast, big lunch and dinner...

I normally eat 3cups of rice every meal almost everyday unless wa koi gana mukaon 2 cups ra. HAHHAHAHA

If workout days esp leg days I can eat 4 cups of rice post workout. D mada ang gutom

[Judgement]

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.

Dili man na necessary ang supplements though makatabang jud na sila..Whole foods > Whey..Myth ra daw nang soya na mkapadako og boobs kay taas daw og estrogen content ang soya haha..

On topic:
@TS mas nindot jud if mu enroll ka og gym bro...hard work and dedication really pays off

[pakinimo]

Dili man na necessary ang supplements though makatabang jud na sila..Whole foods > Whey..Myth ra daw nang soya na mkapadako og boobs kay taas daw og estrogen content ang soya haha..

On topic:
@TS mas nindot jud if mu enroll ka og gym bro...hard work and dedication really pays off

If padakoay lang bro yes mas nindot giud gym.hehehehe, pero ganahan man gd ko ug mga skill kay mao giud na akong mga passion like mastering the muscle ups, no-wall handstand pushups, training to planche pushups, one-leg squat.

Kay even top bodybuilders cant muscle up, daghan kaau kog kaila maglisud og pullups pero dako kaaug lats ug back. Naay uban maka shoulder press almost their weight pero dli maka hanstand pushups

[SemUnderscore]

If padakoay lang bro yes mas nindot giud gym.hehehehe, pero ganahan man gd ko ug mga skill kay mao giud na akong mga passion like mastering the muscle ups, no-wall handstand pushups, training to planche pushups, one-leg squat.

Kay even top bodybuilders cant muscle up, daghan kaau kog kaila maglisud og pullups pero dako kaaug lats ug back. Naay uban maka shoulder press almost their weight pero dli maka hanstand pushups

Mao lage bro. Sa ako gae ron, ga cge nakog practice og bodyweight exercises especially pullups. Kay mostly bodyweight exercises like pullups, muscle ups and etc displays real strength. Pero depende ra pd nas goal sa mga tawo, if padakoay lang ang tumong, go for gym equipments. Pero if real strength plus size, pwde man nimo dunganon ang duha. Anyways, naa raman pd nay mga dip bars and pullup bars sa gym. heheh

[Jamesss]

nindut sad jud nang dli lng kay size imong e build up kundi asta sad speed, mobility ug flexibility.. tsoy ng package jud tanan

[Cyrenz]

Mao lage bro. Sa ako gae ron, ga cge nakog practice og bodyweight exercises especially pullups. Kay mostly bodyweight exercises like pullups, muscle ups and etc displays real strength. Pero depende ra pd nas goal sa mga tawo, if padakoay lang ang tumong, go for gym equipments. Pero if real strength plus size, pwde man nimo dunganon ang duha. Anyways, naa raman pd nay mga dip bars and pullup bars sa gym. heheh

Payter pud na bodyweight exercises bro, ako idol ana k frank medrano ug hannibal for king. pero disagree ko nimo nga bodyweight exercises displays real strength. kung real strength lang, para nako powerlifters ug mga strongman
and basehan sa real strength.

[pakinimo]

Payter pud na bodyweight exercises bro, ako idol ana k frank medrano ug hannibal for king. pero disagree ko nimo nga bodyweight exercises displays real strength. kung real strength lang, para nako powerlifters ug mga strongman
and basehan sa real strength.

sorry, "relative strength" diay ang sakto nga term. Strength to bodyweight ratio. heheheh, like ring gymnasts.
Kusgan lge ang mga powerlifters pero d na sila maka muscle up. Relative strength is being able lift/move your own body with ease.

[Cyrenz]

sorry, "relative strength" diay ang sakto nga term. Strength to bodyweight ratio. heheheh, like ring gymnasts.
Kusgan lge ang mga powerlifters pero d na sila maka muscle up. Relative strength is being able lift/move your own body with ease.

Strength per pound of bodyweight guro imo pasabot bro. How sure are you that powerlifters can't do muscle ups?.Richard Hawthorne pulled a deadlift of 610lbsx4 with just 133lbs bodyweight mao nay relative strength...