Muscle Building and Fat Loss

[Doge]

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OT ko gamay ha, wala lagi sa pricelist ang mutant creakong lol, pila palit nimo sa wisechoice @jaeahr?


in my case nag take kog creatine capsules saona kanang kang joe weider and maka ingon gyud ko nga maka improve siyag performance bisan tag 3 capsules a day rato ako i take
ni biya lang ko sa creatine kay gi advisan ko nga whey protein lang para dili daghan ug imnon, pero ma dani man sad ta sa storya nimo bay jaeahr hehe suway ko take balik

[jaeahr]

paytera sa imo transformation bai oi, in less than 3 months lang. Care to share your training routine, macro breakdown etc? Also, your statement "THE "WEIGHT" that someone lifts is almost 99.9% COMPLETELY IRRELEVANT. " Unsa pasabot nimo ani bai? share pud para namo mga newbies para makat-on pud tawn mi. Thanks in advance

hehe. actually less than 2 months. i dont take into account my routine/regiment from feb 15-march 7. just because i had no idea what i was doing. and was so focused on "losing weight" the fastest and biggest changes started from march 7 until now. been clean bulking for 6 weeeks now? i think. something like that.

my routine is very very tailored to me. just the way body building is to everyone. some things might work better for you than the stuff i do. plus the majority of my exercises have a huge priority on safety and my joints. chances are if you do proper research you can look better and faster than i did. i'm 30 years old. diabetic. arthritis. etc etc etc.

the 3 main exercises that SHOULD be in your regiment is :

deadlift [ any type - i do conventional ]
bench press [ proper form - tucked in elbows and arched back ( isolates the chest as much as possible )
squat [ ATG - ASS TO GRASS ]

also the 2 most IMPORTANT muscles that 99.9% people take for granted. Legs and Back. the quadriceps are the biggest muscles in your body. the more muscle you have - the faster you burn fat. the more muscles you have the more testosterone secretes throughout your body. the better your back and leg muscles are the more stability you have during compound lifts / core exercises.

my exercises change frequently just because metrosports is a very popular gym and my gym time varies. i don't like waiting or wasting time. as long as i hit my exercises [ set / reps ] for that muscle group. i move on. in and out 2 hours max. so i've done a lot of research on different exercises if a certain machine or bench is being used. i improvise always.

i'm on a 3 day split [ workout 3 days. stop. workout 3 days ] . i hit abs 4x a week though. sometimes i get lazy and only hit it twice. right now i'm focusing on my v taper while bulking. i want a 2:1 shoulder to waist ratio by the time i'm finished cutting. LOL. we all can have dreams right?


as far as weight being irrelvant. this pertains to people get discouraged or focus on "why aren't i lifting more? "why am i having trouble lifting "x" dumb bell" "why can "x" lift "y" weight but i can't"

DO NOT FALL INTO THIS HOLE. its a very messy discouraging hole that a lot of people fall into. including myself. even until now i'm still slowly climbing out of it. if you saw me in person during my bicep workouts you would be so surprised that i struggle with 20 lb dumb bells. but my biceps look fine =)

THAT'S THE WHOLE POINT. as long as the muscle is being challenged. it will grow. who cares if i can't bicep curl 50 lbs. i sure as hell don't. i don't walk around bicep curling 50 lbs. no one is ever going to know what i bicep curl ( unless you do cross fit competitions / weight lifting / strong man / etc etc ) i mean for us regular people just trying to create art with our body.

my body will do all the showing =)


GOAL:
clean bulk for 2-3 more months. maybe 4. been doing it for about 6 weeks now. after i finish bulking i'm going to start cutting until i hit roughly 150 lbs and 8-10% body fat.

my goals are purely aesthetic at the moment.

hope this helps. good luck on your journey.

[jaeahr]

OT ko gamay ha, wala lagi sa pricelist ang mutant creakong lol, pila palit nimo sa wisechoice @jaeahr?


in my case nag take kog creatine capsules saona kanang kang joe weider and maka ingon gyud ko nga maka improve siyag performance bisan tag 3 capsules a day rato ako i take
ni biya lang ko sa creatine kay gi advisan ko nga whey protein lang para dili daghan ug imnon, pero ma dani man sad ta sa storya nimo bay jaeahr hehe suway ko take balik

i think i paid 950 php for it? Mutant Creakong. creatine and whey protein powder are two completely different things.
whey protein is a convenience supplement. it isn't that important IMO. you can hit your protein macros just by eating chicken / beef / seafood / pork. etc. although if you can afford it and rather drink your protein by all means. i rather eat. so i feel full throughout the day.

creatine on the other hand is very hard to come by. you have to eat A LOT of meat to get 5g worth daily into your body. plus 950 php for 2 months is a pretty great price. putting aside 475 php a month shouldn't be too hard to save up for.


EDIT:

apologies in advance for all the english and wall of texts. bisaya isn't my first language/dialect. it's probably my 5th or 6th. i can understand bisaya. writing and my grammar suck. and i don't know tagalog. feel free to always reply in bisaya though if it's easier for you guys to get your point across or ask a question.

it's just a lot easier for me to explain in english. since it's a universal language.

[my_hEaD_isBIG]

daghana ug maau dre oi. basa2 nlng ko.

[beyee]

I'll just post my question here since mas detailed man ang info dre..

What could be a possible reason that one gets dizzy spells?
I have recurring spells though I've been exercising regularly
and eating the right kind of food.

[jaeahr]

I'll just post my question here since mas detailed man ang info dre..

What could be a possible reason that one gets dizzy spells?
I have recurring spells though I've been exercising regularly
and eating the right kind of food.

are you diabetic? pre diabetic? diabetes hereditary in your family? you could be feeling hypoglycemic. which means you're blood sugar is running really low while working out.

this happens to me a lot. i'm diabetic though. i'll eat a piece of gum if this ever happens to me when i work out. happens a lot. i carry about 4-5 pieces every time i go train. hehe.


another thing that comes to mind is dehydration. and 3rd would be. you aren't eating enough for your body weight / height / age.

[beyee]

I was banking on low sugar though.
Both parents' side are diabetic and most cause of deaths
in the family are due to diabetic complications. I was told
to go easy on sweets and gave me meds to avoid since I'm
not yet on the borderline. Anyway, it's also why I changed
into a healthy lifestyle.

What I usually eat are one cup rice, tuna, veggies and fruits then green
tea for breakfast and dinner. On weekends I eat lil meat and sweets.

I dance, weight train and run for my work out on weekdays.

Today I did some carbo loading in prep for my run on Sunday.
I had seafood lomi, fried rice, fish and adobo for breakfast/lunch then
sandwiches and pineapple juice for dinner.

As for the dizzy spells, I've noticed it close to two weeks na

I'll have my med check up next week. I'm just asking in advance.

[jaeahr]

I was banking on low sugar though.
Both parents' side are diabetic and most cause of deaths
in the family are due to diabetic complications. I was told
to go easy on sweets and gave me meds to avoid since I'm
not yet on the borderline. Anyway, it's also why I changed
into a healthy lifestyle.

What I usually eat are one cup rice, tuna, veggies and fruits then green
tea for breakfast and dinner. On weekends I eat lil meat and sweets.

I dance, weight train and run for my work out on weekdays.

Today I did some carbo loading in prep for my run on Sunday.
I had seafood lomi, fried rice, fish and adobo for breakfast/lunch then
sandwiches and pineapple juice for dinner.

As for the dizzy spells, I've noticed it close to two weeks na

I'll have my med check up next week. I'm just asking in advance.

you lost a significant amount of weight. like a lot. and congrats. but the way your body looks now you might have to change your diet again. especially since you added weight training. the more muscle you have + less fat in your body ( WHICH IS A GREAT THING ). the more calories you burn. for constant weight loss. healthy weight loss. you should only be cutting 500-1K calories a day from your TDEE.

if it isn't diabetes related. there's a high chance you're burning way too many calories per day. and the caloric deficit you're on whatever it may be - isn't enough to sustain your workouts. hence the body starts to shut down.

increased fatigue
lack of oxygen circulating in the head / body
dizziness

we're all in a marathon. those who keep pushing to reach the end are the people that succeed. no need to race anyone else but yourself. personally, i think you look great and have done a tremendous amount of work on your body. but don't let your body suffer.

good luck at the doctors!

EDIT:

if it hasn't been obvious yet. i love being a student nurse. and anatomy and physiology was obviously my favorite class. hahahahahaha. GO NURSES.

[beyee]

you lost a significant amount of weight. like a lot. and congrats. but the way your body looks now you might have to change your diet again. especially since you added weight training. the more muscle you have + less fat in your body ( WHICH IS A GREAT THING ). the more calories you burn. for constant weight loss. healthy weight loss. you should only be cutting 500-1K calories a day from your TDEE.

if it isn't diabetes related. there's a high chance you're burning way too many calories per day. and the caloric deficit you're own whatever it may be - isn't enough to sustain your workouts. hence the body starts to shut down.

increased fatigue
lack of oxygen circulating in the head / body
dizziness

EDIT:

if it hasn't been shown yet. i love being a student nurse. and anatomy and physiology was obviously my favorite class. hahahahahaha. GO NURSES.

I've been switching diets. Last month I did camote and boiled eggs but it seemed I felt so
heavy man so I went back to the diet I mentioned. I tried asking our dietician in the gym
but she's always busy (bummer). I asked my doc, no help pod coz she keeps telling me,
just low on this and that. I just need specific food, that's how OC I am.

I eat first before working out then afterwards, I only eat fruits and drink water and tea since
I work out late afternoon na.

As for dehydration, I drink lots of water and lil amount of Gatorade. I made sure I drink 3 L of
water per day.

Thanks so much bro, since I've been following your posts, I've learned a lot about fitness

[jaeahr]

I've been switching diets. Last month I did camote and boiled eggs but it seemed I felt so
heavy man so I went back to the diet I mentioned. I tried asking our dietician in the gym
but she's always busy (bummer). I asked my doc, no help pod coz she keeps telling me,
just low on this and that. I just need specific food, that's how OC I am.

I eat first before working out then afterwards, I only eat fruits and drink water and tea since
I work out late afternoon na.

As for dehydration, I drink lots of water and lil amount of Gatorade. I made sure I drink 3 L of
water per day.

Thanks so much bro, since I've been following your posts, I've learned a lot about fitness

without knowing your nutrient macros right now. i'm almost 99% sure you're not eating enough carbs. it's 2014. the myth about carbs has been destroyed. long time ago now. carbs are the most important part of training. they are NOT the devil. you need carbohydrates for ENERGY.

what people forget is that you started exercising / cardio / training. all the carbs you eat now turn straight into energy. it doesn't get stored in your stomach and turn into fat as it use to. before you started exercising. carbs are so important for any diet. weight loss or gain. JUST AS LONG as you're not sitting around and not doing anything. this is when the carbohydrates go directly into the stomach and start to turn into fat cells and stored energy.

carbs = for energy
fat = lubricate and protect your organs and joints
protein = muscle synthesis



i eat 1 KG to 1.5 KG of COOKED RICE. PER DAY. i'm not sure if anyone knows what 1.5 KG of cooked rice really looks like. but it's A LOT.

yet.....i have no stomach and my abs slightly protrude. even while bulking =)


the body utilizes carbohydrates first as an energy source. then fats. then last but not least. protein.
meaning. as long as you eat carbs and exercise. it does not make you fat.



what makes people fat is a caloric surplus + doing nothing.

we are no longer those people sis. we are no longer sheep. we're wolves sitting on top of the food chain and only getting better.


EDIT:
no need to see a dietitian. a nutritionist. etc IMO. especially if you have to pay for it. if it's free then yeah. why not. but i'll be honest when i say this. the majority of them aren't updated and don't cater or tailor to the INDIVIDUAL. every person that trains / diets/ exercises are all different. our bodies all react differently.


with enough research you can learn and do everything on your own. mental and physical muscles =)