Muscle Building and Fat Loss

[RamOcla]

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tnx ani nga thread
kay boss Xeno..ug uban pa diri..naka share sa mga ideas..
daghan kug natun.an diri...
nag back read ko page 1 to page 250...wala pa natiwas 250 pa jeje..

akong gitan.aw akong tiyan dako kaayo...
nag post gali ko ug pic diri...
mura man nuon ko na discourage.....

pero ....mo padayun ko ug change lifestyle...kani nga thread ang naka pa inspired nako nga keep goin..
ako ra e post akong pic soon...
tnx sa mga ideas..
daghan salamat....

[zorenpescador]

how can i get a bigger breast and tinier waist, fafi?

firm breast pwede pa nuon.

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how can i get a bigger breast and tinier waist, fafi?

firm breast pwede pa nuon.

[alfaparf]

how can i get a weight 150 within 1 week?

[Xenoxorph]

tnx ani nga thread
kay boss Xeno..ug uban pa diri..naka share sa mga ideas..
daghan kug natun.an diri...
nag back read ko page 1 to page 250...wala pa natiwas 250 pa jeje..

akong gitan.aw akong tiyan dako kaayo...
nag post gali ko ug pic diri...
mura man nuon ko na discourage.....

pero ....mo padayun ko ug change lifestyle...kani nga thread ang naka pa inspired nako nga keep goin..
ako ra e post akong pic soon...
tnx sa mga ideas..
daghan salamat....

Train hard! Glad to hear you're on your way to a NEW you!

[nzo]

What's the best thing to do/take in order to get a good sleep after working out? (aside from lying on the bed comfortably) I go to the gym at noon kay gamay rag tao.ehehehe Normally, mahuman ko around 2pm kay nightshift man ko I have to sleep after, however, maglisud ko ug tulog bisan comfortable akong environment. My usual routine is to eat enough and drink milk, usahay gatas nalng ang imnon pero dle japon ko katulog. It's been my problem since I started working out. Di sad ko pwede mag-gym after work kay kapoy pa, murelax sad ko gamay. Ug mag workout ko before going to work, basin kapoy na kau akong lawas nig trabaho.

Any suggestions or anyone who is experiencing the same?

personal experience ko sir ky i perform better after work, specifically stronger, and dli kaau ko effective kng gkan ko rest, nya wla mn sad ko problems sleeping after working out, in fact i sleep better and paspas ko mka tulog, mukaon ug maligo mn ko before matulog after workout ok ra man

[navzie08]

Hi. I wanna share my story too. I've been working out for 5 months already pero i think murag walay changes though naay muscle gamay pero ga libog nako. Kay i've seen other people nga mag work-out in just a few weeks naa nay result but it never occur in me. I take in protein supplements before pero akong gi stop kay gi bugas ko. Murag sa 5 months nako cge adto og gym, gikapoy nako gamay kay wala japun results. Every time i eat more pud kay murag kusog ako metabolism, tiyan ang mo dako. Can someone suggests a routine that would help me gaining lean muscles sa shoulders, triceps and biceps og chests? I'm enrolled in one of the gyms in colon. I badly need ur advice on this since they told me to stop it kay walay resulta akong pag gym huhuhu..

[RamOcla]

Hi. I wanna share my story too. I've been working out for 5 months already pero i think murag walay changes though naay muscle gamay pero ga libog nako. Kay i've seen other people nga mag work-out in just a few weeks naa nay result but it never occur in me. I take in protein supplements before pero akong gi stop kay gi bugas ko. Murag sa 5 months nako cge adto og gym, gikapoy nako gamay kay wala japun results. Every time i eat more pud kay murag kusog ako metabolism, tiyan ang mo dako. Can someone suggests a routine that would help me gaining lean muscles sa shoulders, triceps and biceps og chests? I'm enrolled in one of the gyms in colon. I badly need ur advice on this since they told me to stop it kay walay resulta akong pag gym huhuhu..

sir..sa imung pangutana ikaw ray makatubag...
e try ug back read sir ang thread first to last...
diha ka makakuha ug daghan ideas.......ug maka.ingon gyud ka nga..ah ani diay ni..
e back read sir para thrilling..

[navzie08]

sir..sa imung pangutana ikaw ray makatubag...
e try ug back read sir ang thread first to last...
diha ka makakuha ug daghan ideas.......ug maka.ingon gyud ka nga..ah ani diay ni..
e back read sir para thrilling..

Hehehe lagi sir. Glad i have found this page. Hope pud naa makatabang nako diri. So far akong gipang-basa ang thread, very informative kaau especially sa mga newbie sa gym and etc. hehe reading more bro..

[my_hEaD_isBIG]

personal experience ko sir ky i perform better after work, specifically stronger, and dli kaau ko effective kng gkan ko rest, nya wla mn sad ko problems sleeping after working out, in fact i sleep better and paspas ko mka tulog, mukaon ug maligo mn ko before matulog after workout ok ra man

I think I figured it out why I can't sleep after workout boss, mu inom ko ug vitamins (Conzace) before hitting the gym then I feel nga mu pump up akong lawas after work out maong bisan unsaon ug ligid2 dle japon ko katog. Ug usa pa d i, I have read that it takes 6 hours for our body to cooldown after working out. At the moment, nagstop sa ko take ug Vitamins, still observing kung mao ba jud ang reason, so far makatulog rako pero ginagmay pa. ehehehe I have yet to try taking a shower after working out, it might help in cooling down.

[nzo]

I think I figured it out why I can't sleep after workout boss, mu inom ko ug vitamins (Conzace) before hitting the gym then I feel nga mu pump up akong lawas after work out maong bisan unsaon ug ligid2 dle japon ko katog. Ug usa pa d i, I have read that it takes 6 hours for our body to cooldown after working out. At the moment, nagstop sa ko take ug Vitamins, still observing kung mao ba jud ang reason, so far makatulog rako pero ginagmay pa. ehehehe I have yet to try taking a shower after working out, it might help in cooling down.

I dont know if ang multi vitamins ang mka cause na di ka mka tulog, in my case i take my multi-vit Optimen and fish oil before sleeping, nya caffeine as my pre workout drink, kna lng instant coffee sa office gud lol then Give your workouts 90-95% effort and intensity daw... Sa mga nka ila ug maka sabay nako gym before they know how intense ko mag workout, muhatag jud ko almost 100% effort, lami ra dayn na iligid ky kapoy na kaau ko pero ireplenish lng nako na ky naa mn ko post workout drink then pag abot sa balay ky ligo then meal nsad nya tulog... Basin im just used to it cguro na ako lawas sa ing ana na routine, well that was when i was still in amateur bodybuilding, karon i switched to contact sports but still follow the same routine and it still works... Trial and error lang to see what works for you, si TS @Xenoxorph basin mka tambag specific inputs about ani ky technical mn gud na ang iyahang approach regarding topics such as this