StArt GyM

25/08/2018

14/08/2018

FAT Loss/ Weight Loss/ Cutting
Ver. Gym Noob 101

around 80% ng mga nagtatanong sakin about fitness is about "FAT LOSS" or "Weight loss".

Weigh Loss naabot lang yan kung may deficit (or bawas sa kain) na 500 to 1000 calories per day. Simple di ba?

Pero Dude pare tol chong browbrow, fat loss is not simple. so i-expect mo medyo mahaba to.

WEIGHT/FAT LOSS IS NOT SIMPLE.

eto example kung bakit hindi simple ang "Weight Loss"
at kung ano ang difference ng fat loss.

EXAMPLE:
May dalawang lalake si A at si B.
Perahas 250lbs 40% body fat:
Ang goal nila parehas is maging 170lbs.

Lumipas ang panahon
si A nawalan ng 80lbs in 5 months, 170lbs 24% body fat.
may bilbil parin sya at mataba parin. Skinny Fat.

si B nawalan ng 80lbs in 1 year, 170lbs 15% body fat.
may abs na sya. Borta na si koya.
................................ bat ganun?

So ano nangyari?
Ang nangyari kay A ay "weight loss", o pagbabawas ng timbang TABA at LAMAN. To be exact 25% ng nawalang weight sa kanya ay nawalang muscle.

Ang nangyari kay B ay "Fat Loss", o pagbabawas ng timbang habang ime-maintain (o dinadagdagan) ang muscle mass.
Si B around 5% ng nawalang timbang ay muscle.

Bodybuilder ka man o hindi, ang isa sa mga priority mo habang nagcucutting ang pagpreserve ng muscle.

Mas mahalaga ang OVERALL BODY COMPOSITION kumpara sa "WEIGHT LOSS"

So anong matututunan natin mula dito? At ano pwede gawin para mamaintain ang muscle during cutting or pagpapaabs :))

1.) WAG MASYADO MABILIS
Wag kayo mag madali. Mas mabilis kayong mawalang ng timbang, mas mataas ang rate ng muscle loss. Wala kayong mapapala. At mas mabilis ang mas maraming loose skin o lawlaw na balat, dahil di nakakaadapt si body sa bilis.

KEEP Weight loss at a rate of 1 to 2lbs per week.
WAG kayong sosobra ng 1/2kg hanggang 1kg sa isang linggo.

kung may nagsasabi sa inyo na dietdiet na kaya nyo mawalan ng 10lbs in 1 week. Tumakbo ka na palayo.

2.) PROTEIN
Siguraduhin mong tama ang protein mo para ma maintain mo ang muscle mass mo.

Eat around 1 to 1.5grams of protein per LBS of body weight.
sample: 170lbs na si B = 170grams ng protein kakainin nya.

May study sa The American Journal of Clinical Nutrition, ni- compare nilang ang 2 groups. Group A low cal high protein and Group B low cal moderate protein. Parehas sila proper exercise and diet.

Ang result si group A nagwalan ng 10lbs fat at nag-gain ng 2.6lbs muscle average.
Si group B 7lbs fat loss average at gain ng .25lbs muscle.

FIX YOUR PROTEINS.

3.) Cardio
Keep your cardio short and intense.
Hindi nyo kailangan ng 30 minutes to 1 hour na threadmill para pumayat.
HIIT or high intensity interval training is the best, 3x4 times a week, 15 to 20 minutes.
Long durations ng cardio actually promotes muscle loss.
in tagalog, nakakawala ng muscle ang mahabang cardio dude pare tol chong brow. (Unless nagtatraining ka para sa marathon)

4.) Exercise
Exercise (gym o kahit anong physical activity) will help you increase your cal expenditure at mas maraming fatloss.

Sa mga studies, Resistance training( specifically Strength training) ay nakakatulong sa pag-maintain ng muscle mass during weightloss. In most cases tumaas pa yung muscle mass nila.

At kung naka cal deficit ka, pero walang physical activity = it will lead to more muscle loss.

so kung may nagsasabi sa inyo "lose weight with no exercise", okay lang totoo yun, but expect na may bilbil ka parin after ng "diet program" mo.

5.)R E S T
Matulog. Lack of sleep actually promotes fat gain.
Nakakataba po ang puyat at nakakawala ng muscle.

At magpahinga lalo na kung nag- eexercise ka. Get enough sleep for your muscle to recover.

6.) Be PATIENT
inuulit ko wag magmadali.




Credit: sir lance 💪(pbb)

10/02/2018

Bato bato sa langit, tamaan pangit. 😂😜💪

13/12/2017

Gym noob 101

PROTEIN REQUIREMENT
💪💪para maggain ng muscle ng tama and efficiently, kailangan ng katawan ng

2.2g to 3.3g protein per kg PER DAY
or
1g to 1.5g protein per lbs PER DAY

depende na lang kung gano karami kaya mo itolerate or kaya mo kainin. Pero yan yung range, mas active or mas maraming physical activity mas mataas.

Sample computation
Rendong 70kg(155lbs)

70kg x 2.2g = 155grams of protein PER DAY
70kg x 3.3g = 231grams of protein PER DAY

HOW TO REACH
🤓pano mo aabutin yan? Kumain. Walang ibang paraan kundi kumain.

Sample:
gusto ni rendong ng 155grams protein

110 grams = 1/2kg ng chicken breast(before cooking)
24 grams = 4 eggs
20 grams = 5 cups ng cooked Rice
154 grams TOTAL (piso na lang kulang)

madali di ba?

🤔HOW TO MEASURE
Alamin mo kinakain mo. Usually sa labas or sa mga resto around 25grams to 40grams protein pero serving, depende na lang kung gano kalaki yung karne.

Pero ang best way parin ay
"MAGPALUTO SA MGA MAHAL SA BUHAY" sa gf, bf,tf, nanay, tatay, anak o yaya.
o
"MAGLUTO PARA SA SARILI" para sa mga independent(aka single)

😂ALWAYS MAKE SUKAT THE HILAW INGREDIENTS
Bakit mula sa hilaw at hindi yung cooked? hindi accurate kung sa luto mo susukatin dahil sa moisture loss o kung gano natuyo yung luto mo (kahit ilaga mo yan may moisture loss yan)

Eto list ng protein content per KILO ng HILAW na karne (no bones or fat) at common protein sources

🐔skinless BREAST = 230g protein
🐔 Thigh meat = 190g
🐷STEAK or Tenderloin = 260g protein
🐄 Beef chuck or shoulder =250grams
🐟Tilapia fillet = 200g protein
🐟Salmon Fillet = 200g protein
🐟Tuna fillet = 220g protein
🐟Galunggong = 180g protein
🦐🦐Shrimp = 200g protein

😎WHEN IN DOUBT or hindi mo maalala at di ka sigurado
LEAN MEAT(walang fat) = 220grams
SEAFOOD (walang bones) = 200grams

😭"sir di ko na kaya kumain ng ganyan karaming LAMAN?"
dyan papasok mga ADD ONS mo or mga pandagdag.
LIST ng mga protein sources

24 g = 1 cup ng hilaw na munggo
32 g = 1 liter ng gatas
6 g = 1 egg(etlug)
8 g = 2 kutsara LIBBYS peanut butter
30 g = 1 cup almonds
26 g = 1 cup raw oats
16 g = 1 cup quaker oats(instant)
30 g = 1 cup butong pakwan
35 g = 1 cup COOKED peanuts (maalat na mani sa kanto😏)

🏋️‍♂️🏋️‍♂️WHEY and Protein powders
Assuming mataas na protein requirement mo (x3.3per kilo). Usually marami na yang Kain.

sample:
91kg si Ken at gusto nya x3.3 kasi active sya at bodybuilding ang goal

91kg x 3.3 = 300grams protein PER DAY

300grams protein
100g = 1/2 kilo tilapia
115g = 1/2 kilo chicken breast
32g = 1 liter milk
24g = 6 cups rice
271g protein TOTAL

🤢🤮🤮🤮kulang pa at AYAW hindi na talaga nya kaya kumain pa or magdagdag pa ng kakainin

Dyan palang po papasok si WHEY at si MASS

271g + 24g from whey = 295g protein (1 egg na lang kulang)

isipin nyo last resort o huling huli choice ang Protein powders.

number 1 parin at dapat parin unahin ang FOOOD
🍇🍈🍉🍊🍋🍌🍍🍎🥥🍅🥝🍓🍒🍑🍐🍏🥑🍆🥔🥕🌽🌶️🥒🥦🥞🥨🥖🥐🍞🌰🥜🍄🍄🥜🍗🥩🥓🍔🍟🍕🥘🍳🥚🥙🌯
🤗if hindi kayo ganun ka strict sa diet nyo, or kumakain kayo ng pizza at kung ano ano. just make sure pasok kayo sa minimum(x2.2 per kilo)

🤨kung tingin nyo hassle masyado at effort ang food, at plano nyo uminom ng 5 na scoop ng whey sa isang araw.
hindi para sa inyo ng muscles at bodybuilding REALTALK :))
Credits to sir lance☺💪

08/12/2017

Gym Noob 101:
Credits to Sir Lance 💪 (pbbc)

Supplements >> Creatine
Ano po ba yung preworkout na creatine lodi?

unang una sa lahat. Hindi po preworkout ang creatine.
hindi po sya iniinom para gumanda ang performance nyo sa pag increase ng energy at endurance nyo. Hindi po.

Ang creatine ay supplement na nag-dadagdag ng MASS at STRENGTH. Pano? pang replenish/load ng ATP at muscle water retention. Inshort lalakas kayo at lalaki ang muscles nyo.

Meron na tayong creatine sa katawan kahit hindi ka magsupplement. 95% ng creatine nasa muscle 5% nasa puso at nasa balls.
kaya ka iinom ng creatine para pataasin yung natural levels.
Gumagastos ang katawan natin ng 2g of creatine per day.

Gano po ba karaming creatine kailangan ng katawan?
Ang normal na tao, assuming tama kain nyo at wala kayong sakit, may 1.5g to 2g ng creatine per kilo ng muscle.
Ang maximum na kaya i hold ng katawan is 3g per kg.

Yun ang goal ng creatine, para ma max mo yung power output na kaya ng katawan mo.

Formula
3g/kg x (lean mass weight in kg) = max creatine
1g/kg x (lean mass weight in kg) = grams of creatine needed

Sample
3g/kg x 70kg = 210 grams MAX creatine
1g/kg x 70kg = 70grams extra creatine needed.

Pano po ba magtake ng creatine?
5grams/day ang recommended dose ng creatine, AFTER MAGLOADING.
kasi kung walang loading aabot ka ng isang bwan bago maabot yung Max level of creatine.

bakit? kasi nga gumagatos ka ng 2grams per day para lang mabuhay. so kung 5grams a day ka minus 2gram na maintenance, 3grams per day lang naiipon mo.

sample:
70g/3grams per day = 23.33days bago maabot yung goal MAX CREATINE.

dyan papasok si CREATINE LOADING.
sa first 5 days ng creatine use, inaadvise ang loading o paginom ng 15grams to 20grams creatine per day. tapos after 5days, 5grams per day na lang.

Sample:

(15g - 2g daily maintenance) x 5days = 65grams extra creatine in 5 days
compared sa 23days mas mabilis mo naabot ang goal mo.

Reminders

Ang creatine HINDI KAYA I-ABSORB NG KATAWAN naturally.
meaning kung ihahalo mo lang sa tubig, walang mangyayari.

Ang creatine naabsorb lang with atleast 50grams of carbs.
pano mo gagawin yun. Ihalo mo sa juice or sa gatorade.
Or inumin mo habang kumakain ka ng lunch or dinner na atleast 1 cup ng rice.

KAYA ALWAYS TAKE CREATINE WITH CARBS

DONT DRINK CREATINE WITH CAFFEINE
bakit? bino-block ni caffeine ang pagabsorb ng creatine.
at nakakadehydrate ang caffeine at creatine.
so wag mo iinumin ng sabay. kasi walang mangyayari mauuhaw ka lang.

Caffeine meaning hindi lang kape, kasama na ang fatburners na may caffeine, preworkouts na may caffeine at mga energy drink na may caffeine.
again wala pong magiging effect ang creatine kung may kasabay na caffeine.

Kelan po ba dapat inumin ang creatine? again ayon sa lahat ng studies. Walang difference kung kelan mo iinumin.
before after or during workout. walang difference. depende na lang kung kelan mo gusto mo mauhaw :)) kasi nakakauhaw sya.
morning na lang para di mo malimutan.
drink when convenient.
basta wag nyo isasabay sa kape.

Iniinom po ang creatine kahit hindi kayo maggygym for the day. bakit? kasi nga gusto nyo maabot at ma-maintain yung creatine level na x3 per kg ng muscle mass.
if titigil kayo bababa ulit yung levels na yun. meaning hihina kayo at liliit ulit kayo.

bibigat po kayo kasi magiipon ng tubig ang muscle nyo. mas magmumuka kayong mas malaki. (2 to 5kg gain)

So far mula ng nadiscover ang creatine nung 1832, wala pang study na nagsasabi na dapat i-cycle ang creatine.
so kung icycyle nyo, nasa sa inyo na yan. bala kayo ang cycle ko lang pagwala ako pambili :))

26/10/2017

"THIRD WORLD GAINS"

Yung title eh ninakaw ko lang dun sa friend ng friend ko. Kaya tinawag na ganyan yan dahil naniniwala siya na di kailangang mamahalin ang pagkain mo para magka gains.
Bibigyan ko kayo ng sample combinations na pwde niyong gawin sa halagang 100 pesos.
Pero bago ang lahat, expose ko muna mga common mistakes.
1. Inuuna ang pagbili ng isang pack ng yosi. Nagre range yan from 60 to >100s.
2. Bibili ng chips at soft drinks.
3. Minsan, dahil di nakakapag baon ibibili na lang value meal sa food court / canteen. To me, lugi ka. Sa 70 pesos bitin yun.

Now, to the basic example ng endless possibilities ng 3rd world gains:
1. 1/2 kg ng chicken breast + sitaw. Pwdeng steamed pareho. Konting salt and pepper lang pwde na.
2. Canned tuna, mani and eggs.
3. Canned sardines, mais and eggs??

And the list could go on and on.

Dun sa no.1, alam ko may magsasabing walang time.

Tip: pag uwi from work, prep mo na yung chicken. Marinate or kung ano man. Pag gising mo, set up mo na for steam. Habang naka steam, wag mong titigan lang. Maligo ka na. Sakto yan, pagkatapos maligo good to go na.

Bottom line: Be creative, and smarter when purchasing "goodies".

Minsan kasi nasa harap na natin ang kailangan natin, kaya lang, sa malayo pa tayo tumitingin.

BdssMnkys
I hope this helps.
CTTO

29/08/2017

💥HOW TO GET STRONG (NOT BIG)💥

🦄Before we swan dive into the magical world of angry Instagram comments, I want to make it abundantly clear I am neither saying, nor insinuating, it is bad to get big(er).

🍕Man or woman, athlete or general fitness enthusiast, your goal is YOUR goal and if you want to gain size, I fully support you and will do everything in my power to help you succeed. In fact, I have many posts outlining how to increase muscle size down my feed.

🏓By the same coin, I hope you understand and respect there are many people (both men and women) who are not interested in getting bigger. And that's ok, too. Their goal is their goal. And this post is specifically to help people who want to get stronger without getting bigger. Cool? Cool.

🐼Now, when you want to get stronger (not bigger) there are 4 major principles you need to understand.

1️⃣Lift Heavier Weight for Fewer Reps. Because the only way to get stronger is by progressively lifting more weight over time. And lifting heavy doesn't make you big. In fact, I'd rather you lift heavy for 3 sets of 5-8 than moderate weight for 4 sets of 8-12. Because the latter option is much more likely to add size.

2️⃣ Keep Your Calories in Check. Because the ONLY way your muscles can grow is if you consistently eat in calorie surplus.

3️⃣ Train Sp*ed & Power. Because improving your rate of force development allows your brain and muscles to become more "efficient" and powerful which helps you lift more weight without adding extra size.

🦄Drink Copious Amounts of Coffee (otherwise known as Unicorn Blood). Because the only people who don't like coffee are muggles and Rita Skeeter. Dolores Umbridge, too. And I'm pretty sure you don't want to be any of them.

🙏❤🦄

23/08/2017

Remembering Dallas McCarver (RIP)

20/08/2017

Understand the difference. .

💥HOW TO LOSE WEIGHT vs. HOW TO LOSE FAT💥

🌽If all you take from this post is one thing let it be this: WEIGHT does NOT equal FAT. And if you weigh yourself one morning and the scale pops up (even after a "perfect" day of eating), it does not mean you gained fat. Your weight will constantly go up and down and left and right for no other reason than you're putting things in and squeezing them out of your body on a daily basis.

☕️Truth is, losing weight is easy. You can get the scale to say you weigh less by sitting in a hot tub and sweating for 15min. You can lose weight by cutting salt and carbs from your diet so your body holds onto less water. And you lose weight every time you p*e and p**p and even on those special occasions when you do both at the same time.

🍆Focusing on your weight is a surefire way to set yourself up for failure and disappointment. Not allowing yourself to be happy until you reach your "goal weight" will screw with your head and emotions and do more harm than good.

🦄By all means, use the scale as a tool. But you need to remember the scale means NOTHING compared to how you look and feel. The scale is not always indicative of fat loss (or gain). And if you mainly focus on trying to move the scale, you'll end up looking for short-term fixes instead of long-term solutions.

🍓If your goal is to lose fat, focus less on moving the scale and more on hitting your calories and protein. Strength train 2-4x/week. And be flexible with your diet. Because progress comes from consistency, not rigidity. And the sooner you understand this is a life-long process (not a 30-day challenge), the sooner you will be leaner, stronger, healthier, and happier with your body.

23/05/2017

Age doesnt matter!