♂ Body Fitness: Nutrition and Exercises for the body ♂

[marvinofthefaintsmile]

i am shaving during paliligo.., hehehe..

when gliding the blade.., wag masyadong isasagad sa grain ah..

[marvinofthefaintsmile]

I fellow gym goer told me to have a week ON and a week OFF training.

It goes like this..

Week 1: Everything should be heavy but 8-12 reps (ON)
Week 2: Everything should be light but 15-30 reps (OFF)

[marvinofthefaintsmile]

Took from Nutrition for Adding up muscle mass

eat every 2 hours.. (hmm, effective dn to sa mga mpapayat na gustong magdagdag ng timbang.)

meal 1
2 whole eggs plus 7oz steak
2 slices of ezekiel bread with natural jelly
1 cup of strawberries OR rasins with 1 cup oats
2 pills of fish oil

meal 2
1.5 cup of white rice
7 oz of cooked chicken breast
banana or apple

meal 3
pancakes made with 4 oz of yam 3/4 cup of oatmeal 1 scoop of protein powder and 5 egg whites and 2 tbs of cashew butter on the side

meal 4 (preworkout)
8 oz chicken or turkey breast
10 oz yam
1 lovaza fish oil pill
1 scoop bcaa and 1 scoop creatine monohydrate

(post workout) meal 5
8 oz lean beef or steak 2 cups of white rice

meal 6
1.5 cups of brown rice
8 oz of turkey or chicken

before bed do 30g casein shake with peanut butter or 1oz almonds.

You can substitute these with other local foods we have here.. you can buy ezekiel bread sa SM Megamall. I forgot how much though..

[marvinofthefaintsmile]

Eventhough I'm a bit not well. I will still lift those heavy irons in the gym. That's the spirit!

[marvinofthefaintsmile]

^^ Everything went ok naman last night.. In fact, I felt better today..

Me mga times na nilalagnat pa nga ako habang ngwoworkout eh.. Pero pag hinde ko na talga kaya eh masama man sa loob ko eh hihinto na ko.. Tpos kakain na lang ng food rich with protein and a bit of carbohydrates and fats.

[marvinofthefaintsmile]

^^ well, i can see the sense na antibodies will go to the damaged muscles having micro-tears due to muscle capacity overload to help with the restoration process.

[govelson]

nagwowork out kaba ng morning? na-try mo ng di magbreak fast?

[marvinofthefaintsmile]

Well.. ganito un. nagbbfast pa din me..

Pero pagkagising sa umaga eh puro cardio lang.. like lakad ng 5 kms or papuntang work. Or swimming sa morning..

Then after na lang nun ako nagbbfast..

Bale pambawas body fat xa.. Pero I think u need to have more muscle mass muna. Dun ka muna magfocus.. Mas mahirap magdagdag ng muscle kesa magbawas ng taba..

[govelson]

aaahhh...ok salamat...

[govelson]

Pano ba gumawa ng mga notes? anung format ba dapat? hahaha...pwede bang humingi ng example? tips nmn dyan sa mga macho papa dyan hahaha

[govelson]

what do you mean by notes???

NOTES parang nililista ata ung mga gnagawa mo ..para malaman mo ung progress mo ..basta hirap explain..kaya nga nagtatanong ako.. hahah

[marvinofthefaintsmile]

^^ I suggest you have a PT sa gym!

Usually, susukatin nila ung body measurements mo..
Then ask nila ung goal mo over duration of time..
Tpos sila na magseset up ng training mo..

[vortex]

wow, ayus itong thread na ito. Marvin ganda ng advices mo sa pagkain Sir. Hehe..Although I could not have a heavy Gym routine kasi nga may uneven chestbone ako eh hindi bagay maglagay ng maraming muscles. Minsan nagda-dumbell naman ako sa bahay...hahaha . When it comes to cardio, I really am walking. ang problem ko is kahit anong dami ko nang kain hindi ako agad nag-ge-gain ng weight. Gusto ko kasi bumigat pa eh. Pero ayoko naman lumobo nang todo, yung wastong taba at muscles lang in combi...ehehe

[marvinofthefaintsmile]

eat 6x a day with 2 hours interval in between.., if you can avail those weight gainer then go. this will become a lot easier with a weight gainer around.. weight gainers are calorie-dense powders which means jampacked sa laki ang calories nila! kya di ka nag-ggain ng weight is because you are not having a surplus.excess of calories that you put in your mouth. eat a lot. but i suggest you do workout so it will be converted to muscles and not so many on fats..

[vortex]

thanks sir