Muscle Building and Fat Loss

[Xenoxorph]

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about the creatine monohydrate thing, so it doesnt matter if its a capsule or powder as long as im taking 5g of creatine EVERYDAY regardless if im doing workout or not.. coz i do work-outs 3 times a week... MWF i work-out... basketball during thursdays... so TueSatSun are my rest days.. meats have creatine i believe so does it include already on the 5g creatine/day or like i have to really take 5g creatine monohydrate everyday?

Actually i've been working out for a year now already... but im not really a gym rag like i have to go to gym everyday.. i can see some big improvements but still im not satisfied yet... i wanted to get ripped... before i was 165 when i started working out... right now im around 145lbs... 34 was my waistline.. now i can wear 30inch-jeans... but still my body is not ripped yet..before like the 1st 6months of my workout i was on a strict diet but after that kaon jud kog maau bhalag unsa akong gnhan kan-on bsta kai na-estimate lng nko pila toh ka calories akong ntake.. ngamay pud tawn akong tiyan d nko mauwaw og suot og fitting nga shirt...but still wla japun koi six pack... sakto raba ni akong routine dude... im actually doing circuit work-out... and 1hr kapin rajud ko mstay sa gym..

Monday - chest and legs and a little biceps....

Wednsday - Shoulders and back... i little on the biceps..

Thursday - Basketball...

nya alternate na daun tong mon-wed routine nko bsta kai naa lng koi rest in between...i believe sayop or myth nana ron nga kung gnhan ka mag-ripped kai i-lower lng ang timbang and then dghanon ang reps sakto bah?... coz ive read on the menshealth magazine nga if you wanna get a ripped body, ipadako nmo imong weights nga makaya nmo sa 8-12 reps, bsta kai ang calorie-intake lng imong imaintain.. cnxa naah dghan kaau kog pangutana boss... hehehhe

Regardless of form, 5g creatine is 5g creatine.

Yes you should be taking in creatine everyday. Working out or not. Yes meats have creatine but they contain very minimal amounts that it is almost insignificant. You'll need to eat atleast 2-3 pounds of meat everyday to get 5g of creatine from that source. 500g of meat everyday is already a lot.. Niya pila ra kahay creatine ana?

Like what i mentioned in the previous post, it's not easy to get ripped. You need dedication and hardwork. You can't just eat anything you want kay g gutom ka. You HAVE to FIGHT the urge to eat in order to gain your sixpack. Thats how it works! I'm not saying you should starve yourself.. But you should pick the right foods and exercise the right way in order to achieve it.

I recommend grouping muscles that have a common action.

Something like Monday - Push day (Chest, triceps, shoulders)

Wednesday - (Leg day)

Friday -Pull day (Back and biceps)

A routine like this can make you take advantage on how your body works. Your body moves as a whole, so why isolate muscle groups? Doing Chest and Leg in the same day in my opinion causes too much stress on the nervous system. Those are two major muscle groups! So i highly recommend a separate day for Legs.. Like what i said, it's now time to train wisely!

High reps, Low reps, Heavy weight and light weight.... They all have something in common, and thats to stimulate muscle growth! Your body grows because of the stress given to them. Thats how our brain works, it adapts to the stress it gets! It doesn't matter if you do High reps and light weight or low reps and heavy weight. What matters is you push yourself to the limits so you can stimulate muscle growth. Plus, the calories you'll burn sa anang duha ka style kay gamay ra ang difference. Better burn more calories from cardio rather than trying to burn calories when you're weight lifting

Train hard!

[Xenoxorph]

well said as always sir xeno....pwamis lisod kaau pa singel digits..lisod gni padung pa lang sa single digit bf like lets say 9% how much more on the maintenance... kung di nimo na buhaton lifestyle, dakong DMD jud...having a lean body takes a lot of dedication and hardwork to achieve -> ripped body? sa shit load of information pa lang daan na imo knahanglan lisod na but wait naa pa practical application, you will be required to squeeze every ounce of dedication and patience to get there and its not just all physical naa pay psychological and emotional factors that will come into play while on it... i know i sound discouraging but its true,even pro bodybuilders share their sentiments of grueling training and diet before reaching that look onstage so kita na indi pareha nla that do it for a living, lets start and master the basics because trust me it really aint easy, it never was


PS: bilib jud ko sa patience ni sir xeno motubag sa mga pangutana sa iyahang thread...hope to meet u someday sir

It is indeed hard, but people will always work hard for the things they want or want to achieve! I admire your dedication and passion for the sport sir!

Ma uwaw sad ta sir! Dagko kaau mo!

[ToKiTa]

unsaon pag build og lower abs? kay naa naman koy upper abs bali 2 layers na. ang problema nako ang lower abs

[Xenoxorph]

unsaon pag build og lower abs? kay naa naman koy upper abs bali 2 layers na. ang problema nako ang lower abs

Diet, abs are defined in the gym but shown in the kitchen. Thats probably the most stubborn body fat of all. Without proper diet it would be hard to get your lower abs to show

[nzo]

It is indeed hard, but people will always work hard for the things they want or want to achieve! I admire your dedication and passion for the sport sir!

Ma uwaw sad ta sir! Dagko kaau mo!

this is the sport that made me who I am right now -> made me a better person on all aspects of life... and as my mentor tells me, "we owe it to the sport on what we are right now and its time to give back and dedicate our lives to what made us a better person..."

dli kaau ko dako wui...mura ra kog tig alsa tan-awon...hehehe bilib ghapon ko sa imohang broad knowledge in this matter and daghan sad ko nka tun-an dri na thread even on some basic things that i missed and yes i love learning whatever I can everyday

[Xenoxorph]

this is the sport that made me who I am right now -> made me a better person on all aspects of life... and as my mentor tells me, "we owe it to the sport on what we are right now and its time to give back and dedicate our lives to what made us a better person..."

dli kaau ko dako wui...mura ra kog tig alsa tan-awon...hehehe bilib ghapon ko sa imohang broad knowledge in this matter and daghan sad ko nka tun-an dri na thread even on some basic things that i missed and yes i love learning whatever I can everyday

I am nothing but a student in PT. I blame the curious side of me who loves to learn almost everything related to fitness! Something like an addiction . Spent countless of hours napud researching for the past 3 years! Every hour spent for the knowledge gained was well worth it!

[zeff]

@xeno and nzo - mga nindot cguro mo ug mga lawas boss...maka-inspired man... makatakod man ni na lifestyle...pati ako asawa ganahan napud to get fit n healthy...

[MinuteBurger]

well said as always sir xeno....pwamis lisod kaau pa singel digits..lisod gni padung pa lang sa single digit bf like lets say 9% how much more on the maintenance... kung di nimo na buhaton lifestyle, dakong DMD jud...having a lean body takes a lot of dedication and hardwork to achieve -> ripped body? sa shit load of information pa lang daan na imo knahanglan lisod na but wait naa pa practical application, you will be required to squeeze every ounce of dedication and patience to get there and its not just all physical naa pay psychological and emotional factors that will come into play while on it... i know i sound discouraging but its true,even pro bodybuilders share their sentiments of grueling training and diet before reaching that look onstage so kita na indi pareha nla that do it for a living, lets start and master the basics because trust me it really aint easy, it never was


PS: bilib jud ko sa patience ni sir xeno motubag sa mga pangutana sa iyahang thread...hope to meet u someday sir

Actually im not discouraged about wat u said bro.. In fact Im even more motivated and determined if i see just a lil changes on my body.. Just like losing 1-2 lbs a week kai mgnhan jud ko mwork-out.. Yeah getting ripped is really hard coz ive been doing a lil of research as well specially sa menshealth.com..i just wanted to take some knowledge from the live experts jud just like sir xeno kai lahi rman sad kung sa internet nmo kuhaon kai at times, contrast sa gsulti sa uban... Specially karon nga ngsugod nakog tumar og mga supplements which is usa sa mga importanteng 2n.an og maau kai dis could lead to some serious side effects if mgpataka lng tag tumar... When at times nga d ko determined or tapulan ko mwork-out, kai ako rajud idivert akong self to some motivational videos just like derrick rose' #thereturn episode.. He's really a true inspiration to me..

[MinuteBurger]

Regardless of form, 5g creatine is 5g creatine.

Yes you should be taking in creatine everyday. Working out or not. Yes meats have creatine but they contain very minimal amounts that it is almost insignificant. You'll need to eat atleast 2-3 pounds of meat everyday to get 5g of creatine from that source. 500g of meat everyday is already a lot.. Niya pila ra kahay creatine ana?

Like what i mentioned in the previous post, it's not easy to get ripped. You need dedication and hardwork. You can't just eat anything you want kay g gutom ka. You HAVE to FIGHT the urge to eat in order to gain your sixpack. Thats how it works! I'm not saying you should starve yourself.. But you should pick the right foods and exercise the right way in order to achieve it.

I recommend grouping muscles that have a common action.

Something like Monday - Push day (Chest, triceps, shoulders)

Wednesday - (Leg day)

Friday -Pull day (Back and biceps)

A routine like this can make you take advantage on how your body works. Your body moves as a whole, so why isolate muscle groups? Doing Chest and Leg in the same day in my opinion causes too much stress on the nervous system. Those are two major muscle groups! So i highly recommend a separate day for Legs.. Like what i said, it's now time to train wisely!

High reps, Low reps, Heavy weight and light weight.... They all have something in common, and thats to stimulate muscle growth! Your body grows because of the stress given to them. Thats how our brain works, it adapts to the stress it gets! It doesn't matter if you do High reps and light weight or low reps and heavy weight. What matters is you push yourself to the limits so you can stimulate muscle growth. Plus, the calories you'll burn sa anang duha ka style kay gamay ra ang difference. Better burn more calories from cardio rather than trying to burn calories when you're weight lifting

Train hard!

Thanks kaau ani sir.. This would really help a lot... Hope maachieve nko ni akong gpangandoy...

[ToKiTa]

Diet, abs are defined in the gym but shown in the kitchen. Thats probably the most stubborn body fat of all. Without proper diet it would be hard to get your lower abs to show

sir, ga cg man ko og diet. naay particular nga exercise akong buhaton para mo gawas jd ang lower abs? kay pagka karon gahi na kaau akong abs makita na ang upper pero ang lower gahi ra dli man ma porma? sa gym pd ga cg ko og lower abs exercise