Muscle Building and Fat Loss

[cyclone]

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i have started last week taking smoothie only sa breakfast and dinner another smoothie with sud-an without rice plus I jog mga 20-30mins a day plus push-up gamay. hopefully ok rani. will get back by Sept. 30 kung unsa na results ani

[RamOcla]

mga boss...

ako nani nahurot ug basa ang thread pero
mangutana lang ko...
mao ni nga program gihatag sa ako.a..
ako bani sundon or dili?

3 sets 12-15 reps tanan..
mon-saturday..ang rest sunday ra...

day 1
CHEST:

bench press
Iso seated press
Incline press
Pull-Over
Pec-Dec

BICEPS:
Barbell Curl
Ez curl
Conc.Curl
Hammer curl

day 2
BACK/LATS

lat pull(bk.frt)(reverse Grip)
Seated Cable row
Back extension
Seated hammer Iso

Triceps:

Triceps Ext.
Triceps push down
Kick back
Rope Ext

day 3:
LEGS

Squat
Leg.ext/curl
Leg curl
calf raise

SHOULDERS:
military press db
db lateral raise
Shrugs
Bent-over lateral raise
front db raise

ok ba ni or unsa man?
kay galibog ko...kani ba? or ang compound exercise

tnx daan sa mag reply..

[pink_mio]

TINUOD NI?NABASAHAN NKO
TINUOD NI MASTER?
Mistake #4 :
Doing Crunches & Sit-Ups To Get 6-Pack Abs

If you want washboard abs, doing traditional ab exercises like crunches and sit-ups WILL NOT get you a six pack. In fact, doing any exercises that target your abs won't get you a six pack either! These so-called "ab" exercises are a complete waste of time. They don't make your abs get any more defined and they definitely don't burn any fat.

[RamOcla]

TINUOD NI?NABASAHAN NKO
TINUOD NI MASTER?
Mistake #4 :
Doing Crunches & Sit-Ups To Get 6-Pack Abs

If you want washboard abs, doing traditional ab exercises like crunches and sit-ups WILL NOT get you a six pack. In fact, doing any exercises that target your abs won't get you a six pack either! These so-called "ab" exercises are a complete waste of time. They don't make your abs get any more defined and they definitely don't burn any fat.

sa akong nabasahan lang previous pages..

ang abs dili sa gym mogawas.
sa ketchen..jeje tama ba ko jeje..

exercise and diet.
train hard and diet harder daw..
10 to 15% body fats mogawas gyud ang abs..

[cmac2]

Yes. thats the only way you can know how much calories you eat.. But that's being like a robot. Why waste time measuring every single thing you eat when you can just eat and eat as long as the food you're eating are the good ones.

can you site examples of the 'good ones'?
Some eat w/o rice and don't drink softdrinks which really helped in their slimming down but not sure if you can have both but still go slim and maintain...

[taga_ipil]

can you site examples of the 'good ones'?
Some eat w/o rice and don't drink softdrinks which really helped in their slimming down but not sure if you can have both but still go slim and maintain...

butt in lang ko ha. hehehe

when you say slim... actually for me duha ka klase ang "slim"

Skinny Fat Slim or Toned Slim






Which one do you prefer?

Softrinks and those powder drinks in Tetra Pack the likes of Tang and 8 oClock is not healthy for me only commercials says it's healthy lol (imho)

[Lord_Ac]

mga boss...

ako nani nahurot ug basa ang thread pero
mangutana lang ko...
mao ni nga program gihatag sa ako.a..
ako bani sundon or dili?

3 sets 12-15 reps tanan..
mon-saturday..ang rest sunday ra...

day 1
CHEST:

bench press
Iso seated press
Incline press
Pull-Over
Pec-Dec

BICEPS:
Barbell Curl
Ez curl
Conc.Curl
Hammer curl

day 2
BACK/LATS

lat pull(bk.frt)(reverse Grip)
Seated Cable row
Back extension
Seated hammer Iso

Triceps:

Triceps Ext.
Triceps push down
Kick back
Rope Ext

day 3:
LEGS

Squat
Leg.ext/curl
Leg curl
calf raise

SHOULDERS:
military press db
db lateral raise
Shrugs
Bent-over lateral raise
front db raise

ok ba ni or unsa man?
kay galibog ko...kani ba? or ang compound exercise

tnx daan sa mag reply..

Depende ra jud na nimo bro.

But what I would suggest is starting a beginner lifting program. Maybe do some 5x5. Focus on lifting heavy compound movements like Squats and Deadlifts. Get strong and big.

[silahis]

i've been eluding squats and deadlifts tbh, for lack of equipment dre sa ako kwarto. i don't like to go to gym either, i prefer to workout alone.

planning to buy weight bar katong para barbell puhon and heavier plates guro para masugdan. on/off ako weight lifting ky magjogging man japon ko. keep your suggestions coming! ky dre pud ko mag.cge check sab. hihi.

[johnnygomezzz]

Quick question sa mga pro or years na nag bodybuild can you gain significant muscle mass in 4 hours of sleep everyday? If not can I compensate with eating a 1k mor calories dan my normal intake for my weight (clean diet) tnx

[killuaxyz]

btaw tag 4 hours ra pud ako tulog kay nyt shift man ko..nia mg lisod ko stryt og tulog nig a buntag kay init ma...ok ra kaha ni mg work out 4hours ra ang tulog??