Muscle Building and Fat Loss

[z3rOoOo]

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Thanks for the info guys..

@Xeno: Ive been at the gym for almost 3 months now matter of fact.. And like i said ive been watching my intake now, those "craps" that i was ussually eating, got rid of them and turned to green leaffies and fish, got rid of soda for water or juice.. Im just having confusions on the program since this gym am in right now has less equipment so i try to improvise at times, especially if the gym gets crowded.. I tried to go for tha noon sched instead..

Got those info noted and spent time reading through those articles..

@noelngyawa: Thnx bro.. Ill keep that in mind.. After warmups, i ssually start with the bench then inclined press then the bicep curls and the triceps.. I do focus more on the bench and inclined press.. last thing i do are the squats and deadlift and finishing are crunches.. I'll try replacing the preacher curls as well..

Anyways thanks for all the info's.. Am sure this wont be the last time you'll hear from me though moving forward.. I'll drop by here from time to time for more questions

[Xenoxorph]

Thanks for the info guys..

@Xeno: Ive been at the gym for almost 3 months now matter of fact.. And like i said ive been watching my intake now, those "craps" that i was ussually eating, got rid of them and turned to green leaffies and fish, got rid of soda for water or juice.. Im just having confusions on the program since this gym am in right now has less equipment so i try to improvise at times, especially if the gym gets crowded.. I tried to go for tha noon sched instead..

Got those info noted and spent time reading through those articles..

@noelngyawa: Thnx bro.. Ill keep that in mind.. After warmups, i ssually start with the bench then inclined press then the bicep curls and the triceps.. I do focus more on the bench and inclined press.. last thing i do are the squats and deadlift and finishing are crunches.. I'll try replacing the preacher curls as well..

Anyways thanks for all the info's.. Am sure this wont be the last time you'll hear from me though moving forward.. I'll drop by here from time to time for more questions

Try to do the hardest or the exercise that requires the most activation first. You don't want to do them when you are already tired.

I also recommend you start a new exercise program. The problem with your current one is there is no organization. Too much volume for someone who just started. There should be a balance between volume(number of sets and reps), intensity(how intense the workout it) and frequency(How frequent you workout). As what Noel said, you don't really have to do a direct workout on the small muscles(biceps, triceps). You'll be surprised to see them grow even if you're just doing BB/DB rows, Bench press or even just dips. Noel himself only does compound lifts.. You'll be amazed to see how massive his triceps even if he has never done any direct workout for his triceps.

I suggest looking into Rippetoe's Starting Strength or Stronglifts 5x5. They work wonders! ***Rippetoe's Starting Strength FAQ*** - Bodybuilding.com Forums

[bleedingboi]

aBS. aBS Abs.

That flab of belt-like fat below your umbilical and above your thighs.
This is the hardest to burn. Did a diet program for two months ate low carbo foods, veggies and no softdrinks, did sit ups, jogging, it reduced little on belly size but also reduced muscle size as well even with constant exercise. Don't know why. Any help?

[Xenoxorph]

aBS. aBS Abs.

That flab of belt-like fat below your umbilical and above your thighs.
This is the hardest to burn. Did a diet program for two months ate low carbo foods, veggies and no softdrinks, did sit ups, jogging, it reduced little on belly size but also reduced muscle size as well even with constant exercise. Don't know why. Any help?

You don't lose fat by eating low carbo foods. You lose fat because you're in a calorie deficit. Were you taking in adequate amounts of protein while trying to lose fat? If not, then that is probably the cause of you losing muscle mass. Doing sit ups won't help you one bit in achieving your abs. As i said above, you lose fat because of a calorie deficit. Same goes for jogging. Jogging burns CALORIES. It doesn't burn fat directly. Hope i'm making sense to you.

Here is what i advise you to do.

Read this so you'll know how much protein, carbs, fats you'll need

Calculating Calorie & Macronutrient Needs - Bodybuilding.com Forums

Once you know that, Find out how much calories you're eating in a day.. You'll know if you're eating below or above your calorie needs. As i mentioned in the previous posts, Surplus of calories = weight gain, Deficit of calories = Weight loss
Use this to find out your calorie intake. Just input a days worth of food

Calorie Counter | Food Nutrition Data for Healthy Eating Choices

[lingkwyz]

hi sir. i would like to ask if as a starter, you'd recommend stronglifts 5x5 for me? TIA

[Xenoxorph]

Definitely.. Just make sure you check your form before focusing on the workouts itself!

[Daryl Dinoy]

how to form abs sir ?
in my case if mo hiyak ko ma porma man gamay , hehehe
unsa imo ika suggest way aron mka loose ko ug belly fats ug dali ?
effective ba nang slimming tea ?
I dont know what exercise to do daily sad .

im currently using zumba kinect for exercising -.-

[lingkwyz]

that's glad to hear sir..

i just copied my "sets" up on the net. I'd be doing 3 workouts per week.

MONDAY

-Bench Press
-Squats
-Barbell Rows

Wednesday

-Standing Military Presses
-Deadlifts
-Squats (25% lighter than Monday)
-Pull-ups
FRIDAY

-Bench Press
-Squats
-Barbell Rows


pls do comment on this sir. I could use your expert advice.. ^^.. TIA

[Xenoxorph]

how to form abs sir ?
in my case if mo hiyak ko ma porma man gamay , hehehe
unsa imo ika suggest way aron mka loose ko ug belly fats ug dali ?
effective ba nang slimming tea ?
I dont know what exercise to do daily sad .

im currently using zumba kinect for exercising -.-

Please use the thread as a guide. You'll find tons of information

[Xenoxorph]

that's glad to hear sir..

i just copied my "sets" up on the net. I'd be doing 3 workouts per week.

MONDAY

-Bench Press
-Squats
-Barbell Rows

Wednesday

-Standing Military Presses
-Deadlifts
-Squats (25% lighter than Monday)
-Pull-ups
FRIDAY

-Bench Press
-Squats
-Barbell Rows


pls do comment on this sir. I could use your expert advice.. ^^.. TIA

Did you read the guidelines?

Make sure you're following the program correctly to achieve optimal results. There should be a progressive increase in strength. Otherwise, you're doing it wrong! Best of luck!