Muscle Building and Fat Loss

[jaeahr]

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@jaeahr... Boss naa lang ko gamay nga pangutana... not sure if na ask na nih diri... unsaon pagpabulk nga dili kaayu mo dako ang tiyan? TIA

it depends what kind of bulk you're on. clean. dirty. or dreamer. the bigger your bulk diet is. the faster you gain muscle but the down side is the faster you gain fat too ( no choice )

i'm clean bulking. on february 6 i had a 40 inch waist line. now i have 33-34 inch waist line and "abs". not shredded abs but a really nice foundation - they look like 4 pieces of pandesal. im not even thinking about the bottom two especially while bulking. training is a marathon. there's no other way to look at it. you have to be prepared for the long term goals.

if you can wrap your head around dealing with no abs for a couple months. i can guarantee you you'll be very happy. here's a picture of my best friend.

he did a 5-6 month dreamer bulk up to 185 lbs ( no abs , no chest, just a bunch of muscle hiding under fat ) now he's cutting and he's at 155 lbs now. but this is how he looked on April 6. i'm sure he even looks a lot better now. lol




if that's not motivation about thinking into the future while training then i don't know what is. HAHAHA.
all i can recommend is HIIT Training + Clean Bulk + a hardcore ab/oblique workout. if you're not ready to deal with the down sides of bulking.

also i don't want to give the wrong advice. there are probably people on this forum with a better body than mine. and as a personal dogma of mine - "someone with a better body than mine will be more right than i am"

[onig.heck]

@jaeahr... currently i have this lean body structure... been working out for almost 8 months now... im seeing big improvements gyud sa akong body structure right now... but akong timbang is consistent man... di gyud ko mo bug-at or mo dako... unya kung mo kaon kung maayu kay mo dako man akong tiyan... way kwenta lagih ang abs workout ky mo kaon ra man sad kog maayu... hahaha But ill take your advice, never mind the abs as of yet... bulking phase needs a lot of work then...

[jaeahr]

i just wanted to add. we're both 30 years old now. so yeah - it's never too late. etc etc. i've been fat my whole entire life.
also i know myself i can't deal with "dirty" or a "dreamer" bulk. i've always wanted abs. just like any fat kid.

i'm on a very clean bulk. no more than 1 lb of weight every week. i do 15-21 minutes of HIIT cardio 2-3x a week. and i work out my abs 4x a week with really heavy weights.

everyone is different. no one knows ourselves better than - our self.

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@jaeahr... currently i have this lean body structure... been working out for almost 8 months now... im seeing big improvements gyud sa akong body structure right now... but akong timbang is consistent man... di gyud ko mo bug-at or mo dako... unya kung mo kaon kung maayu kay mo dako man akong tiyan... way kwenta lagih ang abs workout ky mo kaon ra man sad kog maayu... hahaha But ill take your advice, never mind the abs as of yet... bulking phase needs a lot of work then...

more power to you bruh. you're definitely in the marathon. you've been working out 4x longer than i have. you should be the one giving me advice. hahahaha. don't settle yourself short. if you want something bad enough you'll do whatever it takes.

i don't think you're eating enough. what's your weight/height/age? and how often do you train @onig.heck


also when when weighing yourself it has to be consistent just like training. the same variables.

IE:

Wednesday Morning + Urinated + Defecated + Slept for 8 hours + Didn't Eat/Drink Yet
Wednesday Morning + Urinated + Slept for 8 hours + Didn't Eat/Drink Yet

etc etc


1x a week. same variables. whatever they may be.

[onig.heck]

i just wanted to add. we're both 30 years old now. so yeah - it's never too late. etc etc. i've been fat my whole entire life.
also i know myself i can't deal with "dirty" or a "dreamer" bulk. i've always wanted abs. just like any fat kid.

i'm on a very clean bulk. no more than 1 lb of weight every week. i do 15-21 minutes of HIIT cardio 2-3x a week. and i work out my abs 4x a week with really heavy weights.

everyone is different. no one knows ourselves better than - our self.

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more power to you bruh. you're definitely in the marathon. you've been working out 4x longer than i have. LOL. don't settle yourself short. if you want something bad enough you'll do whatever it takes.

i don't think you're eating enough. what's your weight/height/age? and how often do you train @onig.heck


also when when weighing yourself it has to be consistent just like training. the same variables.

IE:

Wednesday Morning + Urinated + Defecated + Slept for 8 hours
Wednesday Morning + Urinated + Slept for 8 hours.

etc etc


1x a week. same variables. whatever they may be.

thanks bruh... BTW, im 26, 5'6 and working out 4-5 times a week, current weight 132 lbs (maintained for the past 4 months but way abs, dako japon tiyan... ), when i started working out, i was 144 lbs... hehehe ... i stop doing cardio/threadmill kay maka hilis kono sa muscles og maka gamay og nawng ingon akong instructor sauna... hehehehe

[jaeahr]

thanks bruh... BTW, im 26, 5'6 and working out 4-5 times a week, current weight 132 lbs (maintained for the past 4 months but way abs, dako japon tiyan... ), when i started working out, i was 144 lbs... hehehe ... i stop doing cardio/threadmill kay maka hilis kono sa muscles og maka gamay og nawng ingon akong instructor sauna... hehehehe

according to HB's Formula you should be eating 2904 calories a day to gain 1 lb a week for a clean bulk. this is just an "average" number. what you do is :

weigh yourself
start eating 2900 calories a day
after 7 days
weigh yourself

if you gained less than 1 lb. start adding 100-150 ( or more ) calories a day. if you gained more than 1 lb. start eating 100-150 ( or more ) LESS a day. but i'm sure you get the picture.

also when you start "getting bigger" you need to adjust again. the bigger you are / the more muscle you have the more calories you expend during the day. so roughy 3-4 weeks you need to adjust your diet again. and keep doing this. etc.


i use myfitnesspal.com as a calorie journal. since i have an android phone. but if you have an iOS people usually use Lose It!


what's really interesting is i was about 160-165 lbs before i started training 2 months ago. i only started clean bulking 5 weeks ago. i'm 5-6 lbs heavier but my body composition has changed a lot.

EDIT:
you should NEVER stop cardio. the whole point of cardio is to keep your heart pumping. the heart is the organ that pumps blood and nutrients to your muscles. if you have an excellent working heart those calories you eat turn into nutrients and flow through your body a lot better. +100 other beneficial reasons for people who train. more endurance. faster muscle repair. etc. EXCESSIVE cardio will make you go into a caloric deficit. make you skinny etc. etc. cardio is a must though.

even if it's only 10 minutes 2-3x a week while walking a moderate pace. do it.

[onig.heck]

@jaeahr.. salamat kaayu bruh... your post is very motivating and inspiring... will try harder and adjust my phase... di sa ko mag weigh in for a week then will see the result after a week then... thanks again bruh...

[beyee]

you should NEVER stop cardio. the whole point of cardio is to keep your heart pumping. the heart is the organ that pumps blood and nutrients to your muscles. if you have an excellent working heart those calories you eat turn into nutrients and flow through your body a lot better. +100 other beneficial reasons for people who train. more endurance. faster muscle repair. etc. EXCESSIVE cardio will make you go into a caloric deficit. make you skinny etc. etc. cardio is a must though.

So far the best and practical explanation on cardio exercises
Thanks so much bai for this

[jaeahr]

IMO. we are top echelon. top of the food chain. there's only such a % of people in the PH trying to get fit. infact the whole entire world. we have to stick together. motivate. influence. support.

@lifeisbeyeeutiful - wew! cutting idol! so much success.

[jaeahr]

@onig.heck

February 6, 2014. the day i joined metrosports

160-165 lbs
35-40% BF
40 inch waist line



1st week of April. Just turned 30 =)



Last Week.





age 30
height 5'5
current weight 170-172 lbs
body fat % : 18-22

current routine : compound lifts. 3 day split.
current diet : clean bulking [ gaining 1 lb of weight per week ] - started on March 7
no special foods. i eat anything i want [ except stuff that trigger my gout and arthritis ]. but i eat 3200 calories a day.
supplements : creatine monohydrate [ i don't even drink protein shakes - lol ]


GOAL : 3-4 more months of clean bulking. then start cutting to 150-155 lbs and 8-10% body fat. pra shredded kau


been going to the gym for 8 weeks. religiously. i'm diabetic. i have gout. rheumatoid arthritis. and erosive arthritis. but those are just excuses

[onig.heck]

@jaeahr... makasuya man ning imong lawas sir... morag mao ra gyud ni imong pirmi buhat kada adlaw... ehehehe... lisod ko anih bruh kay im working at night... im really struggling to get enough rest/sleep sa morning compared with yours... after shift early morning workout then rest/sleep afterwards... pero lisoda gyud sa tiyan pagamyon oie...

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@jaeahr... bruh... sorry for this noob question... ask lang ko kung para asa nah ang "creatine monohydrate", mao nang tablet/capsule?... im not familiar with supplements gud... i mean, unsay effects anih sa body while working out?