♂ Body Fitness: Nutrition and Exercises for the body ♂

[niceako]

Huaaw, nice, nakakagutom, hehe

I'd like to try Fahrenheit 145 '08  along Timog, nakita ko sya dati.
Too bad, jampacked ung place

How does the steak at Discovery Suites compare with Tender Bob's?
Is it worth the money? Hehe haven't tried the high-end steak houses

[marvinofthefaintsmile]

Sosyal!! Expensive na ang  Fahrenheit!! Mga around 3k ata ang steak?

Hmm.. sobrang lambot ng steak sa 22 Prime. Wala kang makikitang rubberry part! At walang sasabit sa ngipin mo. Meron pa clang compliment ng baguet at 3 sawsawan. Perfect din ang marbling ng meat. Expensive xa and i can only do it on very special occasion. Hehehe!

I also tried Alfredo's sa Tomas Morato., It's classy.. Mejo expensive din ang meat d2. At me live piano pa. Quite Romantic..

So basically, eh ok sa Tender Bob's since d nmn xa ganun ka-expensive. ang u can eat there at a regular basis.

[marvinofthefaintsmile]

Last night. I skinny guy approach me at the men's locker room at the gym. He wanted to add some mass so he could have bigger muscles.

I recomend him to "Bulk Up". This is basically a part of a body builder's life. To bulk up is to ingest more calories above your maintenance level. In bulking up, you will experience increase muscle mass, increase strength in the gym, increase recovery, and increase in weight. However, be also aware of one side effect.. You might earn some body fat as well. This can correct this by transitioning to "Cutting Down" phase. Which I will talk about on some other day.

I recomend him to drink 1 tumbler filled Serious Mass in the morning and another 1 in the evening. I also told him to eat every 2 hours. His food should consist of 40% Protein, 40% Carbs, and 20% Fat. take 1 multivitamin in the morning. I also advise him to buy the king size of that supplement. This is to save money since Serious Mass uses a spade scoop rather than those small scoops. I use this once and I gain 30 lbs (145 lbs --> 175 lbs).

Below are sample brands of Weight Gainers you can have. I have tried these products and worked for me. Basically these are just calorie-dense supplements that you can drink. It tastes good also parang milkshake.

Serious Mass --> cheapest mass gainer you can have with quality.


BSN Tru Mass -->My favorite is strawberry


Muscle Milk --> mejo expensive pero worth naman..

[marvinofthefaintsmile]

is nag-eexercise sa office ulet.., quicky lang naman.,

[marvinofthefaintsmile]

mag-exercise tyo tuwing umaga!!

Naalala ko nun.. Whole day kame ng sswiming. You need to wake sa madaling araw. Strip naked and wear your swimming outfit tpos lumangoy nang lumangoy hanggang 11:00AM. Tpos sabay-sabay kyong kakain ng mga kateam mates mo at si coach., Tpos babalik sa swimming pool at lalangoy nang lalangoy hangang sa mapagod hanggang 4:30PM., Tpos maliligo. magbibihis. maitim ka na at sunog. tpos magpapa-alam sa mga ka team mates mo at ke coach.., Gnun ulet the next day.. Uuwe k n ng gabi sa bahay nang pagod na pagod.. at ma22log..,

[marvinofthefaintsmile]

Thought of the day: When you lift weights.. avoid the jerking and swinging of weights. You should lift in a controlled and slow manner so that you are recruiting muscle fibers effectively.,

[marvinofthefaintsmile]

It is good to prepare 6 type of exercises per muscle group. I trained 2 muscle groups per workout session.

[marvinofthefaintsmile]

heavy 8-12 reps for gaining muscles..
mid-weight 20-25 reps for rippedness..

[marvinofthefaintsmile]

it is also important that you have a happy love life when you want to be fit and gain muscles., This is because you can prevent depression and other negative thoughts that might hinder you from working out.,

[marvinofthefaintsmile]

*Taken from I want to have visible abs thread.

Well, first lahat tyo eh meron abdominal muscles!

Second, meron din tayong "GENES!". Meaning.. iba't-iba tayo ng abs. Iba ang abs q sa avatar at sa inyo. I've seen lots of different abs.
1. Meron ung sakin.
2. Meron ung 4-pack na wavy ung abdominals.
3. Merong ung layered like ung abdominals.
4. Merong 6 pack
5. Merong 8 pack
6. Meron ung 4 pack na lubog ung gitna.
7. Merong 6-pack na lubog ung gitna..

So prang Mangekyu Sharingan at penis lng yan, magkakaiba tayo lahat..

Ang pagkakron ng abs eh nakukuha sa pagkain ng tama.. Its like 90% will come to diet and 10% will come to exercise.. So kaht n magsit up k nang magsit up maghapon eh u wont have the abs u always love.

Diet..
Basically no.h Dpat high protein, medium to fats and low to carbs. Hinde na uso ung if u eat fat then you'll be fat. Its not true anymore.. Well, true sa ibang mga gene blessed people pero most of us are not gifted eh.

The thing is ang insulin natin.. Siya ang me sala kung bkt tyo me taba.. At carbohydrates ang me kasalanan ng lahat.. Basta anything na me sugar eh carbohydrates n un.. the higher the sugar, the higher the carb. nagrereact c insulin kase ke carbs..

Kase pag sobrang dami n ng carb sa katawan natin at puno na dn ung mga glycogen stores natin sa liver at sa muscle eh aapaw n ung insulin at un ung maghuhudjat na i-store n lng ung excess energy sa taba sa ktawan natin.

So ang masasabe q eh..
Bawasan ang pagkain ng prutas.
Ang prutas eh merong sugar called "Fructose". Ang hirap sa fructose na to eh kumakapit xa sa mga amino acids ng katawan natin na nageend with fat gain and metabolic aging. Ok lng kumain, pero wag sobra..

Bawasan dn ang anything na me carbs.. like kanin, pasta, at tinapay. Bwal n dn ang mga matatamis lng milk chocolate.

Hanggat maaari eh dpat me sports ka.. Hinde k dpat couch potato. k? Kailangan mong magburn ng calories..

Hmm.. some of us merong "puson". Yung prang Thunder God ng Japan.. Ung matambok na puson na punong-puno ng taba.. I think merong increase sa cortisol level un.. So the best I can recomend eh inom lng ng fish oil or kumain ng isda na madaming oil like salmon at tuna.

Dpat magbuhat ka dn ng mabigat na weights!! As in! Dpat makita kitang gumagapang papalabas ng gym pagktapos.. Ung tipong hinde mo n kyang mambabae at gusto mo n lng n ma2log sa kama. Un dapat. Stop listening to ur ipod kung nakakawala ito ng focus sa gym. I advice that u should  have a gym buddy/friend to push u to the limits and tru the fire.

And stop eating the God-damned Cereal!! Ung mga search jan eh sponsored by a big cereal company kya of course they wont say anything bad bout it.. Instead, kumain ng itlog at steak!!

Of course, add green leafy vegetables. Avoid starchy vegetables like potatoes and carrots. Avoid tomatoes as well. Eat something like brocolli, coulifolower, green beens, lettuce, cabbage, and such. Eventhough me carbs ang mga gulay eh hinde nito na-aapektuhan ang blood sugar ng katawan natin kaya hinde mag-iinarte si insulin. Tsaka pra me fiber din tyo.. Prang fillers n lng xa since hinde nmn tinutunaw ang fiber ng tiyan natin..

Cardio: Ang walang kamatayang cardio. When doing cardio, dpat meron kang sprint for like 1 minute tpos regular speed ulet after then sprint ulet then regular na speed sa thread mill.. Ung sprint eh ung nagmamadali k tlga na ang lakas ng tibok ng dibdib mo. Mga 20 mins is enough.

Umiwas sa paninigarilyo. Nagalit aq 1 time s bff q kc nanigarilyo xa. Although 80% of the time eh d n xa naninigarilyo. Pero who knows kung gngwa nya pa dn. Umiwas dn sa sobra at madalas n pag-inom.

Mga bagay n kailangang alalahanin para sa abs na yan..

Insulin
Cortisol
Growth Hormone
Testosterone


Any questions? clarifications?

[marvinofthefaintsmile]

How to properly shave:

Bale based to sa friend q sa parlor. Bale ang pag-aahit daw ng balbas eh parehas din sa pag-aahit ng ibang part.. Mamiminimize nito ang pagkakaron ng mga in-growns. So basically, you need your pang-ahit, tabo, scissors, shaving cream.

1. I-trim muna ng scissor ung mga mahahabang hair. Pra masmadaling magshave.
2. Lagyan ng shaving cream ang area na aahitin. Kung wala nito eh pwede na ang sabon.
3. Kuhain ang pang-ahit at ahitin ang balbas o part na gustong ahitin. Ang direksiyon dapat ng pag-ahit parehas sa direction ng hair na aahitin. I suggest na dapat maximum na 1 times mo lang xa pasadahan. Mapapansin mo na meron pang hair na natira sa skin.
4. Linisin ang shave sa tubig para maalis ung mga barang buhok sa pang-ahit.
5. Ahitin ulet ung skin na aahitin pero sa kabaliktarang direction ng hair. Bale ito na ung maglilinis ng part para maging makinis. Maximum of 1 time lang pwede gamitin ang ganitong stroke.
6. Banlawan ang pisngi at baba or ung part na na-ahit.
7. Apply ung aftershave lotion or moisturizer.

[marvinofthefaintsmile]

ay nag-eexercise n nmn sa opis..,

[marvinofthefaintsmile]

bicep exercise.,

dumbell curls
hammer curls
21 rep superset barbel curls
pull up
lie down cable curls
concentrated curls

note: whenever you do a curl, you should do it slowly and even if you are straigtening your arms. also whenever you reach the peak, squeeze those biceps.,

[marvinofthefaintsmile]

^^ kaya paunti-unti lng ung pag-shave eh pra maka-iwas sa ingrown at hinde maiba ung direction na tutubuan ng buhok.., kase kung sunod-sunod na madameng ahit eh magugulo ang direction ng tutubuan ng buhok so papasok siya sa skin mo ending up with an ingrown.,

How to treat an ingrown.

1. What you need is warm water and a needle.
2. Magwash ng warm water to open up the pores sa skin mo.,
3. While open na ang pores, use the needle pra sungkitin ung naderail na buhok. basta mailabas mo ung buhok out of the skin eh gud na un.
4. wash cold water na.,

mapapansin mo na ung pagdark ng area eh babalik na sa normal skin color and texture.

[Hitad]

^
Katakot naman yan. Di ko pa naeexperience magka ingrown. Sana wag mangyari sakin 



Sakin naman pag nagsheshave ako ng bigote, dapat after maligo. Bakit? Kasi after maligo lumalambot yung buhok therefore mas madaling i-glide yung razor.