Muscle Building and Fat Loss

[johnnygomezzz]

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mga ka storya gud pm im 147 lbs 5 7 skinny fat wanna be lean. mao ni ako diet
hahaha ang manok tinola . ang pork nilat.an or porkchop menudo ang beef nilat.an ra.
ang isda tinola ug inon.onan(paksiw)
no junkfood limited sugar ( d maiwasan makuha jd sa mga sauce usahay sa sud,an
pero ang meat ra ako kan.on and fruits ) no soda no beer only water and green tea
and chuckie usahay after workout
non training days

morning -2 ka manok serving daun utan bisaya with saging or avocado
morning snack - manok ug isda tinola utan bisaya with saging or avocado
lunch -2 ka tinola isda usa ka serving manok or tinola/pork/beef daun utan bisaya with saging or avocado
afternoon snack - manok ug isda utan bisaya with 2 avocado or 2 saging or salted peanuts na tag 30
dinner - manok/4 egg whites 1 whole egg with saging or avocado
training days
pareha ra pero apilon nako ug kan.on ang breakfast daun amino og creatine sa post. wa pay whey

ako first program unta kay 3 days a week weight lifting den 3 hiit in betweens so usa ra ako off day
20 min ang hiit 30 seconds sprint daun jog

monday arms
wed chest back
fri shoulder legs
wanna try the big 4 squat military bench ug deadlift pero d ko kabaw unsaon pag sud mao patabang ko or unsa inyu comment sa ako
input. 4th week na nako ron.hehe oh by the way di ang pinaka impt na part na tolog 4 or5 hrs ra.lols no matter how i try d jd ko ka kakuha ug 8 hrs. tnx guys. og tnx pd kang fred hehe

[Daryl Quilo]

Nice ni nga thread.. Na lingaw ko basa sa mga tips unsa.on pag loss fat.. Basahon nko ning tiwas..

Ng plano ko pa gamay sko.a tiyan ky dako2x na jud bya gamay..

tnx a lot ani..

[senpai91]

Nag start ko ug GYM adtong June.

First Month: Grabe ka kiwaw wa ko kabalo unsa akong buhaton. Nag cge lang ko ug research kung unsa angay na workout nako since akong body type is meso-endo (Small Joints, Broad Shoulders, Small Waist). Grabe sa first month kay 10lbs ra ako ma alsa if mag dumbbell bench press ko. Nya akong weak arm 5lbs kung mag curls. Pero sige ko workout wa ko nag padala nga di ko ka alsa ug bug.at, sakong huna2x weak jud ko pero nag pursigi jud ko pag au. Maski sa bench press grabe maski olympic bar di nako ma alsa

Second Month: Naka adjust nako sakong work outs nag 4 day splits nako Push and Pull workouts 3 days off + 1 day cardio insert lang sa push-pull days. Maka lift nako heavier weights. Maka 10lbs nako bicep curl.

Third Month: 4 day split gihapon pero 2 muscle groups a day nako. To my amazement maka lift nako ug 90lbs Bench press. 15lbs bicep curl and daghan strength gains.

Akong routine kay:

Monday: Chest-Tricep
Tuesday: Back-Bicep
Wednesday: Day off
Thursday: Shoulders-Legs
Friday: Either Chest-Bicep or Back-Tricep
Saturday: Cardio+Abs
Sunday: Day Off

Gained: 6LBS 3 Months. Slow and steady lang ni ako-a. Wa pa sad ko nag supplements.

Vitamilk lang sah hahaha

Karn mag sugod nako ug calisthenics+lifting. Leh Grunt

[Lord_Ac]

mga ka storya gud pm im 147 lbs 5 7 skinny fat wanna be lean. mao ni ako diet
hahaha ang manok tinola . ang pork nilat.an or porkchop menudo ang beef nilat.an ra.
ang isda tinola ug inon.onan(paksiw)
no junkfood limited sugar ( d maiwasan makuha jd sa mga sauce usahay sa sud,an
pero ang meat ra ako kan.on and fruits ) no soda no beer only water and green tea
and chuckie usahay after workout
non training days

morning -2 ka manok serving daun utan bisaya with saging or avocado
morning snack - manok ug isda tinola utan bisaya with saging or avocado
lunch -2 ka tinola isda usa ka serving manok or tinola/pork/beef daun utan bisaya with saging or avocado
afternoon snack - manok ug isda utan bisaya with 2 avocado or 2 saging or salted peanuts na tag 30
dinner - manok/4 egg whites 1 whole egg with saging or avocado
training days
pareha ra pero apilon nako ug kan.on ang breakfast daun amino og creatine sa post. wa pay whey

ako first program unta kay 3 days a week weight lifting den 3 hiit in betweens so usa ra ako off day
20 min ang hiit 30 seconds sprint daun jog

monday arms
wed chest back
fri shoulder legs
wanna try the big 4 squat military bench ug deadlift pero d ko kabaw unsaon pag sud mao patabang ko or unsa inyu comment sa ako
input. 4th week na nako ron.hehe oh by the way di ang pinaka impt na part na tolog 4 or5 hrs ra.lols no matter how i try d jd ko ka kakuha ug 8 hrs. tnx guys. og tnx pd kang fred hehe

Have you tried looking into Stronglifts or Starting Strength? Both are very good beginner strength programs. 3 Days a week, MWF. Usually lasts 1 to 1.5 hrs. It will involve a lot of squatting and the other main lifts like Deadlifts, Bench, Overhead Press.

If you want more accessory work then try looking at Ice Cream Fitness 5x5

[johnnygomezzz]

payterahh lord_ac hehehe payts ra ako diethehehe

[luigie2x]

Daghang salamat sa tips on muscle building gibasa naku tanan from page 1-345

[notooth]

taud taud na jud ko wala ka balik ug pump ug iron... at long last next week balik nako....

[CarcarLeonKilat]

Never lose hope!! I agree i haven't in Gym for almost 5 years ...

Voila currently in 207LBS 5'5 ... ... Hehehe just start my life to be upright and say to myself i need to do something just to make myself happy and be able to bring back what was lost to me ... With that Ive been into Gym for 3 days already ...

#motivationMotivationMotivation

If any?! Advices and recommendations?! Hehehe ciao

[nzo]

mingawa na nako dis thread oi...been a while since i left lifting weights cguro mga 2years na... anyway glad to see a lot of you doing great especially sa inyo gi kaon

[fred1981]

mingawa na nako dis thread oi...been a while since i left the lifting weights cguro mga 2years na... anyway glad to see a lot of you doing great especially sa inyo gi kaon

unsa may update na nimu nzo? any plans of going back? lisura na gyud ning magka dugay nata oie. wala na gyud kay Makita nga gains...duh, alsa2x nalang ! hehe