Tied up to the Gym thread... Supplements

[Karding]

theveed, kaya heavy ako sa lunch dahil prior to that is my heavy work-out routine. I cant have a heavy meal in the morning so burger is not an option I dont wanna have a heavy dinner since matutulog na ko. I cant skip the whey before lunch kse before lunch ako nag work-out. I should have posted what time of the day ako nag work-out, hehehe.

According to Junk Food article, you can eat pizza just as long as you skip the BREAD (Bread sticks) not the actual dough. Alam mo naman kse dito, ang ulam ng pizza eh bread sticks.

kennsters, I might have missed it, but are you an ecto? Ecto needs at least 5-7 days rest sa muscle group. If your not an ecto, forget what I said

M-W-F Program I suggest:

Chest/Forearms

Shoulder/Tris
I know nag chest ka na prior, pero this routine is written for someone na chest ang priority. Do sets of pressdown/pushdowns then bullpress or overhead dbell for tris.

Legs/Back/Bis
Pagod na ang Bis dahil nag back ka na? Good, kse you dont need much exercise to stimulate your Bis. Perform standing bbell curls, then finish it with sets of hammer curls.

Mahirap ang 3-day routine, dahil more than 3 and major muscle group natin. Depende din sa priority mo, you can swith the day you work-out any specific muscle group. Above routine is geared towards chest as being the priority.

Chest/Back/Shoulder, mahirap to dahil 3 major muscle group ang involved. Above program is an attempt to balance your workout routine.

[Karding]

Kennster, another sample of 3-day routine with variation every week.

3 Day Routine

[Ungas]

Teka.. teka.. ako'y nalilito na sa inyo, programs dun sa isang thread. Supplements po tayo dito.

[van_wilder]

karding pag-ecto ka kailangan 5-7 days? overtrained siguro ako!

[kingkaboodles]

Originally posted by Ungas

Masarap pa rin kumain ng taba sa dulo ng barbeque, adobong baboy na lumalangoy sa taba at mantika. Deep fried lumpiang shanghai or tilapia. :bwahaha:

Ungas:: kakagutom naman tong pinost mo.

haay, deep fried tilapia with tomato slices; together with a side of steamed kangkong dipped in bagoong. plus a cup of rice.. to be eaten on a banana leaf. :drool:

[kennster]

Originally posted by Karding
kennsters, I might have missed it, but are you an ecto? Ecto needs at least 5-7 days rest sa muscle group. If your not an ecto, forget what I said

Karding: yep, ecto here.. hirap talaga magpalaki.. im 5'9" but only 142 lbs now.. my goal is to reach 150 lbs by xmas with the help of protein whey and next week creatine na din.. :D

Btw, i thought ok na yung 3-4 days na rest between major muscle groups, pag ecto pala dapat longer?

Regarding my work-out, stick muna ako dun kasi medyo may nakikita pa ko na improvement eh, pag wala na palit work-out ule. Also nalilito lang ako, which is better, a 4 set/10rep exercise (the weight is heavy enough to do max 10 reps) or a 3 set/4-6 reps (the weight is heavy enough to do at least 4 reps but max 6 reps).. :confused:

Last, dami ko tanong hehe, regarding creatine.. 5 grams a day lang dapat intake nun diba pero everyday yun diba kahit di work-out day.. wala ba adverse effect ang creatine pag daily intake? also pano pag nag-stop nko magcreatine, di kaya bigla bumagsak katawan ko? Thanks!

[kennster]

Originally posted by Karding
Kennster, another sample of 3-day routine with variation every week.

3 Day Routine

Ok yun ah, kaso mukhang medyo pang-hardcore na.. pde ko siguro try yun after 2 months. :D

[kennster]

Originally posted by Ungas
Teka.. teka.. ako'y nalilito na sa inyo, programs dun sa isang thread. Supplements po tayo dito.

Sorry sir Ungas.. got carried away eh.

[Karding]

van_wilder, yes 5-7 days of recuperation which means 5-7 days of letting your muscle grow.

kennster, definitely 4-6 reps with hight poundages for ecto to bulk. wag ka na malito, yan na yun...hahahaha.


Ungas, daming na carried away pati supplements nasama dito, hehehe.

[Karding]

regarding creatine.. 5 grams a day lang dapat intake nun diba pero everyday yun diba kahit di work-out day.. wala ba adverse effect ang creatine pag daily intake? also pano pag nag-stop nko magcreatine, di kaya bigla bumagsak katawan ko? Thanks!

Everyday to maintain dosage, supplements nga di ba. No known adverse effect so far found on creatine based on my own research. You can off-cycle for a month, hindi naman gaano babagsak just as long as consistent ang workout mo. Saka may iba pa namang supplements, hopefully.