Build A Model Body!

[Olympus]

Bottom line is you have to progress meaning you either lift more weight, do one more rep or do the same amount of work in less time

[Equus]

or do a lot of cardio kasi that is the only way to measure fitness... mali ka olympus!!! MALI KA TALAGA!!!

[Olympus]

or do a lot of cardio kasi that is the only way to measure fitness... mali ka olympus!!! MALI KA TALAGA!!!

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wala ka sa lolo ko

[crazykalbo]

mag ingat ka pare... some girls are devils disguised as angels

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wahaha tama ka jan pare!!!

 

ang kulet na ng usapan dito.. sarap balik balikan! hehehe!

[Olympus]

wahaha tama ka jan pare!!!

 

ang kulet na ng usapan dito.. sarap balik balikan! hehehe!

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Kelangan din natin ng konting humor diba?

[guile1912]

MGA PARE COMMENT OF THIS.

 

MY BACKGOUND

MY HEIGHT IS 5'9 , WEIGHT 170LBS.

MEDYO P OK N BUILT KO PERO DI PA BUO.

 

MY CONSUMED PROTEIN PER DAY IS 139 GRAMS 90G CARBS AND 28G FAT.

 

CALORIES KO PER DAY IS 1900+,

 

I LIFT MODERATED TO HEAVY SETS, 12-8 REPS, 4-3 SETS PER EXERCISE.

 

 

MY PROBLEM

 

I WANT TO GET MORE BIG, BUT I ALSO WANT TO TRIM MY ABS.

MEDYO OK N UPPER ABS KO, LABAS N KONTI.

 

MY PROBLEM IS THE LOWER, MAY FLAB P RIN (PERO NOT THAT BIG).

 

MY SOLUTION

IM GOING TO CHANGE MY DIET.

IM GOING TO DO LIQUID PROTEIN DIET.

6 PROTEIN SHAKES AND 2 MEALS OF OATS A DAY.

 

QUESTION

OK LANG BA GAWIN ITO?

WHATS YOUR PERSONAL OPIONS AND SAY

 

THANKS

 

[guile1912]

PAHABOL:

 

WORKOUT 3-4X A WEEK, 1-2 BODY PART PER DAY. 30MINS CARDIO PER DAY. MGA 1-2HRS WORKOUT KO PER DAY.

 

 

THANKS

 

[Olympus]

MGA PARE COMMENT OF THIS.

 

MY BACKGOUND

MY HEIGHT IS 5'9 , WEIGHT 170LBS.

MEDYO P OK N BUILT KO PERO DI PA BUO.

 

MY CONSUMED PROTEIN PER DAY IS 139 GRAMS 90G CARBS AND 28G FAT.

 

CALORIES KO PER DAY IS 1900+, 

 

I LIFT MODERATED TO HEAVY SETS, 12-8 REPS, 4-3 SETS PER EXERCISE.

MY PROBLEM

 

I WANT TO GET MORE BIG, BUT I ALSO WANT TO TRIM MY ABS.

MEDYO OK N UPPER ABS KO, LABAS N KONTI.

 

MY PROBLEM IS THE LOWER, MAY FLAB P RIN (PERO NOT THAT BIG).

 

MY SOLUTION

IM GOING TO CHANGE MY DIET.

IM GOING TO DO LIQUID PROTEIN DIET.

6 PROTEIN SHAKES AND 2 MEALS OF OATS A DAY.

 

QUESTION

OK LANG BA GAWIN ITO?

WHATS YOUR PERSONAL OPIONS AND SAY

 

THANKS

 

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You need to be eating more to build more muscle... Clean up your diet and you may manage to build more muscle and minimize fat gain, therefore resulting in a higher overall lean muscle percentage of your body composition

 

for your training routine... I'd suggest do a basic 5x5 www.geocities.com/elitemadcow1... this has worked for many guys in our gym and they are getting leaner and stronger by combining the 5x5 and HIIT or Tabata method.

[Olympus]

PAHABOL:

 

WORKOUT 3-4X A WEEK, 1-2 BODY PART PER DAY. 30MINS CARDIO PER DAY. MGA 1-2HRS WORKOUT KO PER DAY.

THANKS

 

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3x/wk workout with 20 minuets of cardio wuld be more than enough to make your gains. so roughly an hour for lifting and 20 mins cardio

[THUG]

Peeps share ko rin yung program ko... I asked our instructor sa gym to make me a program designed for losing weight...

 

i do this alternately every other day:

day 1

 

chest: bench press, dumb bell flye, inclined dumb bell press, inclined dumbell flye, atsaka yung parang extension hihiga ka then you carry ine dumbbell above your chest and slowly lower it beyond your head (sorry i forgot the name)

shoulders: military press, side dumbell raise and yun parang i-ra-raise mo yung barbell up to your chin (sorry I forgot the name again)

triceps: triceps kickback and pushdown

 

day 2:

back: lat pull down, seated rows, close-grip pull down

legs: leg press, leg curl, leg extension

biceps: barbell curl, dumb bell curl

 

abs: leg raise, three point ab crunches, and decline crunches

i do abs exercises every session

 

all of the exercises are 3 sets, 15 reps each... i do cardio on treadmill (25 min)

 

ang tanong ko lang is this program really designed for losing weight?

 

and also btw, i run around the block 45 min on days when i don't go to the gym

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answer is NO.

 

if you want to lose weight, do circuit training for 45-60 minutes. Here is my workout:

 

1) Warmup - 10 mins stationary bike, adjust the resistance that you could feel some burn on your legs, do 90-100 rpms,

 

2) Proceed to ab workout on sequence, first lower abs 20-30 reps, then proceed quickly to stationary bike without rest, and hammer for 2 minutes hard 100-110 rpms

 

3) Proceed immediately to oblique workout 20-30 reps, then upper abs 20-30 reps, stationary bike again.

 

4) Just proceed in sequence like 2) and 3) weights, then bike, weights then bike, until you have covered all body parts, chest, back, biceps, triceps, etc etc.. as long as opposing muscles in succession, ending with the legs, for the legs go for 30-40 reps. (note only 1 to 2 sets each depending on how you feel)

 

5) cooldown 5 minutes stationary bike.

 

this is not written in stone, as long as you do all weights in rapid fire succession, with no rest, you are burning fat..

[crazykalbo]

sa bagay...

 

tanong lang mga chong: ano mas effective for you, whole body workout per day o yung one body part per day workout?

[Equus]

depende sa pangangailangan mo... yer goals.. and also your body type.. personally, I like the whole body workout every so often pag petiks yung work out day... whole body work out is coupled with cardio on cardio days... problem with that is mabilis ka nga lumiit..

[dj25]

MGA PARE COMMENT OF THIS.

 

MY BACKGOUND

MY HEIGHT IS 5'9 , WEIGHT 170LBS.

MEDYO P OK N BUILT KO PERO DI PA BUO.

 

MY CONSUMED PROTEIN PER DAY IS 139 GRAMS 90G CARBS AND 28G FAT.

 

CALORIES KO PER DAY IS 1900+, 

 

I LIFT MODERATED TO HEAVY SETS, 12-8 REPS, 4-3 SETS PER EXERCISE.

MY PROBLEM

 

I WANT TO GET MORE BIG, BUT I ALSO WANT TO TRIM MY ABS.

MEDYO OK N UPPER ABS KO, LABAS N KONTI.

 

MY PROBLEM IS THE LOWER, MAY FLAB P RIN (PERO NOT THAT BIG).

 

MY SOLUTION

IM GOING TO CHANGE MY DIET.

IM GOING TO DO LIQUID PROTEIN DIET.

6 PROTEIN SHAKES AND 2 MEALS OF OATS A DAY.

 

QUESTION

OK LANG BA GAWIN ITO?

WHATS YOUR PERSONAL OPIONS AND SAY

 

THANKS

 

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i don't know how big you are coz i'm not good how to picture an individual.

if you want to get big, you should still eat a lot. take high protein foods as well as some fats and carbo.

this way you will gain a lot since this is your goal. i think the only problem you have is your abs.

doing cardio exercise and stretching your abs helps before doing direct exercise to your abs. The lower abs is really the hardest part to develop since this is not a jointed muscle. just do your usual crunches with high repetitions.

 

sa bagay...

 

tanong lang mga chong: ano mas effective for you, whole body workout per day o yung one body part per day workout?

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Whole body workout is for those who want to loose weight, while one body part workout is for those who want to gain weight.

[Olympus]

sa bagay...

 

tanong lang mga chong: ano mas effective for you, whole body workout per day o yung one body part per day workout?

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Been using full body workouts for the past 3 years and its working great so far. hit all my PRs on this type of routine

[Olympus]

Actually, fullbody workouts can also give the same benefits of split workouts regardless of one's goals be it muscle gain, fatloss, athletic enhanecment or general conditing... Most american football teams use fullbody workouts such as the 5x5.. most general public gym goers use bodypart split workouts. Powerlifters usally use movement type or major lift an assistance lifts splits