Seasonal Gym Guys [Archive]

ynon

Feb 4, 2002, 01:44 AM

for beginners who want to try their first abdominal workout, i'm giving you my favorite basic ab exercises. but before anything else, i would like to tell you a very important tip to make sure that you are doing the exercise correctly: concentrate on the muscle that you are working on and don't forget to exhale on the part where you are exerting an effort and inhale on the reverse.

here are the very basic ab-workouts.

leg raise (lower abs). lie on your back and place your both hands with palms down under your butt your legs should be extended. when ready lift your legs up using your lower abs muscles and not with your leg muscles. concentrate on the lower abs so that you can feel them lifting your legs. lift your legs up until it is more or less perpendicular to your body. you may bend your kness a little if you cannot make them straight. on the descent, lower your legs slowly, contracting your lower abs, until you near the floor, but your legs must not touch it. you may hold your legs 6 inches from the floor and feel your lower abs tensing or contracting. make 20 reps. make three sets of this exercise.

crunch. (upper/middle abs). lie on your back and raise your legs perpendicular to the floor while bending your knees. or you may support them with a bench. place your hands on your ears. on the ascent, lift your shoulders using your upper/middle abs contracting them. squeeze your abs by imagining that you are trying to reach your pelvis with your ribs. hold it for three secs remember to use your ab muscles and not your neck. return to starting position slowly. make 3 sets with 20 reps.

side crunch (obliques). this is somewhat similar with the regular crunch i described above. this time however you have to lie on your sides. do it first with your right. place your left hand on your left ear while your right hand extending on the floor palm down as if to support you. now, lift your body/shoulder using your obliques. squeeze them by imagining that you are trying to reach your pelvis with your ribs. hold it for three secs remember to use your obliques and not your neck. return to starting position slowly. make 3 sets with 20 reps.

the three ab exercises cover the entire ab muscles. do it every other day. you will know if you are executing the exercises correctly if you can feel some pain in them.

tRiStAn

Feb 4, 2002, 02:12 AM

ynon: I think I might just try these abdominal exercises. Thanks!

Alfie1975

Feb 4, 2002, 06:58 AM

guys, what supplement do u recommend for me to lose excess fats while working out of course. any fat burners or some other supplements u think i can use?

meleagant8

Feb 4, 2002, 04:35 PM

ynon! thanks sa ab exercvise! i can really use that!

Leif_Erikson

Feb 4, 2002, 05:50 PM

Use thermogenic capsules or Xenadrine AFT. Xenadrine works well with a weight training program. Athletes and bodybuilders use it in the USA. It's available at GNC and at some health buff "tiangges" anywhere, like at Marikina Riverbanks and Ali Mall.

Ynon, it's a fallacy to say that just because you are sweating due to the heat, then you are burning calories. When you sweat due to the heat, it is not because you are working out harder and more intensively. It could be that you are working out at less than maximum effort but since IT'S SOOO MAINIT you are already sweating. When you perspire, you are expending, not calories, but body water in the form of PAWIS.

Old fashioned bodybuilders used to think that way. They also believed that in cardio workouts, you had to sweat after 10 minutes on the treadmill or bike to have an effective warmup. Now we know that you don't have to break out into a sweat in a warmup; it's just enough that you begin to have slight perspiration beginning to show. It's not even necessary to be out of breath. Masama nga daw iyon eh. When you walk on the treadmill or do the bike, you just have to be within your maximal heart rate--which does not entail excessive sweating. In fact, you must be able to carry on a conversation without gasping too much. If you are already gasping for breath, you're going too hard and too fast. Slow down. Dapat nga daw makakakanta ka pa ng lyrics ng kahit anong song eh. Basta consistent ang speed and duration, and hindi naman lakad-tamad ang gagawin mong walking or cycling, OK na yun.

I myself am a pawisin person and thus I cannot function in a hot gym. Thus, I have to work in a cool place (not necessarily aircon), but I noticed that I work best in a sufficiently airconditioned place.
Example, when I was still working out at Pro-Gym in UP Campus I was so demotivated because the place was a basement, it stank, and it was so hot in the afternoons. When I moved to Powerflex gym at Scout Borromeo corner Panay Avenue, I performed much better because I didn't have to stop every now and then to wipe excessive sweat.

ynon

Feb 4, 2002, 07:34 PM

Alfie1975,

i won't suggest any artificial supplement for you just to get rid your excess bulges. what i highly recommend is to complement your gym workouts with aerobic exercise, sports, martial arts or do the daily routines we normally do like walking and stair climbing.

supplements are not good for the pocket primarily unless you are a richie rich. worst is side effects if your system cannot accept them. anyway if you really want to cut corners and you want to look like an incredible hulk, then use them. question is, how far can you maintain them because they are not designed for a lifetime?

Leif_Erikson,

forgive me if i am too naive with my logic and i appreciate your contributions to our thread however i just have one question: don't we burn calories when we sweat doing a physical activity? if no, then i rest my case.

:macho:

Leif_Erikson

Feb 4, 2002, 07:48 PM

thanks, pareng Ynon.

Actually, sweat is a good indicator of how good you're working out. But then it should not be our indicator. Kasi you could be sweating because of the intense heat, samantalang di ka pa nakakapag-intense workout. Some people don't really sweat too much because their gyms are aircon, pero they work intensively, you can see them grunting and turning red.

Sweating in a workout does not mean you're working hard. It is not a reliable measurement. What you should use as a measurement is the burn you feel after your last rep. If you get muscle failure at your last rep, while doing the reps in good form, then you know that you've worked out intensely and correctly. It does not matter if you're sweaty or not.

Kasi, if sweating means that we're working hard, then that means the Americans in Alaska and northern Canada will never get big and muscular despite intense exercise, because they do not sweat as much as we tropical Pinoys do?

Ako nga gusto ko magpunta ng Canada so I can workout hard as in very hard, without having to worry about sweating, kasi it distracts me once in a while. You have to wipe your bench and your hands, your face, your chest, your back (sa mga gaya kong pawisin problema yun).

If you're not pawisin, OK lang siguro.

ynon

Feb 4, 2002, 08:13 PM

hey leif, i agree with all of that. no problem. i just want to point out here that sweat can be one indication of a good workout because of what it resulted from physiologically inside our body.

another question:) are you a seasonal gym guy or a seasoned gym guy?

:macho:

blakedaddy

Feb 4, 2002, 11:34 PM

alfie,

in order to lost weight youmust burn more than you consume. reduce you overall food intake and toss in a good cardio workout and that will surely melt the fat away. about fat burners, i would recommend either hydroxycut or xenadrine

CLY

Feb 5, 2002, 12:04 AM

anybody knows if it is ok to workout when you have a toothache right after getting a root canal operation? man, i hate it when something disrupts my workout. my tooth feels fine now but im afraid that if i exert too much effort in my weight training it might get sore again.

RLboy

Feb 5, 2002, 12:48 AM

:wave: Hi there!

*pexadik* Can anyone suggest a gym for me? I dont have any idea on how much goin to gym wud cost, and what to consider in a gym, coz i hav seen a gym near my friends place and we askd about the price ranges, fortunately the price was 850 bucks/month, and the fee for your trainer is included there. The prob is hindi ko feel yung place, considering their stuffs, parang low tech. Well for the info, I live in Binondo, and I want to go to gym. Can anyone suggest? I want it nice and has an affordable price.

blakedaddy

Feb 5, 2002, 01:29 AM

Cly,

I wouldt suggest you rest up for at least three days and let that wound heal since any physical activity might cause extreme bleeding.

RLboy,

why not try slimmers world? there's a branch in binondo

ynon

Feb 5, 2002, 02:07 AM

CLY,

i think it is best to ask for your dentist advise since you are not yourself sure if it is all right. but in case you are tempted to go to the gym without the advise of your dentist i should recommend a light program, that is less weight but more reps. in this manner you can avoid exerting more effort that might aggravate your tooth problem, and at the same time you can refocus your training on endurance than on mass. the light program is also good for muscle definition.

but as i said, consult your dentist first.

RLboy,

there are a lot of gyms that are affordable and quite descent. for a budget of between 500-1000 you must consider the size of the gym, the training hours, the number of people using the gym, the equipment and the instructor.

first, the size of the gym. is the gym has room for mobility? can you move from one area or workout station without stumbling into an equipment? are the weights, machines and equpment arrange so that they won't interfere with mobility? is the room well ventilated? it is not a requirement whether the gym should be large. the most important thing is that it is well ventilated, and you can do your exercises without stumbling or bumping anything.

second, the training hours. if you are a working guy, you must look for a gym that can accomodate your vacant hours. if the gym is only until 8pm and you can only start around 630 or 7pm, you can't maximize your training since you must at least consume 1-1.5 hours. you must look for a gym that can extend until 10pm to make sure you can complete your training program.

third, you must at least have an idea how many people are using the gym at a specific hour and day so you can make adjustments to your training program. you can schedule your training to your comfort. one other important thing, you must look if there's someone in the gym that can inspire/challenge you in your gym workouts. this person will somehow motivate you to progress, aside from the insructor of course.

fourth, the equipment. you must check the equipment if they are maintained or not. are there any tears on the bench covers? are the weights stacked well? you must also check if the equipment are present for all types of exercises.

fifth, the instructor. observe the instructor's behavioral pattern with his students. is he well liked? is he approachable? does he provide instructions and tips?

i think these are enough to consider in looking for a gym. you must however make sure that you are comfortable with the gym. if not you will notlikely to succeed in your goals. you must have a motivator inside the gym. better still, enroll with a friend so that you can have a spotter in lifting weights.

you don't have to get a gym near you live. you may consider a gym near your place of work or study.

:macho:

Leif_Erikson

Feb 5, 2002, 04:15 AM

No problem, Ynon. I'm a seasonal bodybuilder, because I'm a rather busy and overworked corporate employee. I don't even get to practice my own martial arts regularly. Kaya nga I joined this thread to get some ideas from fellow "part timers" in the craft (hhehehe, parang witchcraft ba).

ynon

Feb 5, 2002, 05:40 PM

so how about this times, leif? summer is approaching and what are you doing for your fitness program? are you off-season? what is your usual program during this times?

i just returned to the gym last saturday that's why i'm in some wonderful pains. i'm doing a light program just to maintain my definitions. i think i'll be going to the gym twice a week, to alternate it with martial arts. if anybody likes to know my program, i'll be glad to share it with you. just post your questions here.

let's keep this thread burning guys :flamer:

:macho:

Brandon96

Feb 5, 2002, 08:28 PM

Pareng Ynon, could u tell us what martial arts u practice aside from working out? How about impressing us with your stats and how much you bench press, squat, and dead lift?:) Don't ask me to do so; nakakahiya eh.

bepanthene

Feb 5, 2002, 08:38 PM

Originally posted by Leif_Erikson

Ako nga gusto ko magpunta ng Canada so I can workout hard as in very hard, without having to worry about sweating, kasi it distracts me once in a while. You have to wipe your bench and your hands, your face, your chest, your back (sa mga gaya kong pawisin problema yun).

What are you talking about? People here in Canada sweat a lot working out too. :D

Leif_Erikson

Feb 5, 2002, 08:51 PM

What I mean is that I am sure that I won't sweat as much in Canada as I do now in Manila. I've worked out in a gym here that was fully airconditioned and I noticed I barely perpsired. I thought to myself, if I'm in Canada (especially NORTHERN Canada) I would surely be having a hard time to sweat.

Of course, people sweat anywhere! Even on the North Pole..but they don't gush the way we Pinoys do in our sweatshops here. Even walking on the street at 10:30 AM is guaranteed to get your back all wet if you're walking on a sunny day along EDSA.

ynon

Feb 5, 2002, 10:01 PM

i am into karate Brandon96. my stats:

height: 5'6"
weight: 128 lbs.
waist: 28 in.
biceps: 14 in.
chest: 39 in.
thighs: 19 in.
bench press: 130 lbs. 6-8 reps
squat: 200 lbs. 6-8 reps

not that impressive. got a pic in my personal hp, if you really want to know :winker:

how about you guys :)

ynon

Feb 6, 2002, 07:29 PM

just curious, are you guys allowed to work out with your shirt removed in your gyms? is it ok to workout with no shirt on in a gym?

my previous gym allowed us guys to work out with no shirt provided that there are no ladies around.

Brandon96

Feb 7, 2002, 05:16 AM

Ynon, anong style? Shotokan ba o Shorin? BTW, ru active in ur martial arts pa rin? What are your current affiliations? Do you live in Guadalupe, Makati or deep in the heart of Makati near Santa Ana or San Antonio Village?

Bawal ang hubad sa gym namin--kasi anytime there are some girls.

tensionPH

Feb 7, 2002, 10:18 AM

Hi Ynon,

I live near JP Rizal and Rapposo in Makati. Do you know of any good gyms that are a comfortable walking distance from this location.

I used to work out at a gym near Taft and Pedro Gil called Extreme Muscle. I liked it there and I liked the guys but the found the distance too far.

Any assistance would be greatly appreciated.

BTW, how much does it cost to join a Slimmers World or some other commercial place like that?

Thanks,

jack_lucas_ph

Feb 7, 2002, 03:37 PM

1. i'm working in the graveyard shift (10pm - 7am). is it advisable for someone like me to attend gym sessions? if yes, when's the preferred time? before my shift starts or after?

2. if it is indeed alright for me to work out, can u tell me about the frequency? how many times in a week is "ok"?

3. again, assuming it's ok for someone like me to work out & since i'm a gym newbie, what's the advisable program for me to take?

4. if its not ok for me to work out now bcoz of my sked, when'll it be possible? during my rest days? i've 2 (sat-sun).

5. if working out in a gym's a *no-no* for people like me, what'd be the next best "supplement" for this rigorous activity? wall climbing? hiking?

thank you so much, macho men. have a great day ahead :macho:

blakedaddy

Feb 7, 2002, 05:29 PM

yes you can work out. I suggest you do it after you rest from your work.

about frequency, it all depends on how many days you can commit to working out. since you are a newbie a beginner program is what you'll use I posted one in the bodybuilding section i think its in page 5 or 6

ynon

Feb 7, 2002, 07:00 PM

jack_lukas_ph,

here are answers to your questions:

1. i'm working in the graveyard shift (10pm - 7am). is it advisable for someone like me to attend gym sessions? if yes, when's the preferred time? before my shift starts or after?

if i am in your shoes, i will workout before my graveyard shift. why? first, i will be very tired and sleepy after work. and second, most gyms will still be closed and the earliest they will open is 9am. the 2 hours of waiting can still be use for sleep.

why will i prefer working out before my graveyard shift? first, i am fully charged from sleep. second, the gym will be packed by people who could help me out in my exercises. and lastly, i will feel big and charged at work.

2. if it is indeed alright for me to work out, can u tell me about the frequency? how many times in a week is "ok"?

if you enroll in a gym where your membership includes unlimited workout, then you can do your gym 5 or 6 times a week at 1 to 1.5 hours per session. this will not make you tire when you go to work. on the other hand, if you think 5-6 times a week is too much then you can workout 3 times a week at 1.5 to 2 hours per session.

3. again, assuming it's ok for someone like me to work out & since i'm a gym newbie, what's the advisable program for me to take?

usually gyms have instructors that can give you programs for beginners. if not, blakedaddy offered his program in the bodybuilding section. you can check them out.

4. if its not ok for me to work out now bcoz of my sked, when'll it be possible? during my rest days? i've 2 (sat-sun).

make your rest day your rest day. don't sacrifice it since you can do your regular workout during you workdays. your muscles also need some rest.

5. if working out in a gym's a *no-no* for people like me, what'd be the next best "supplement" for this rigorous activity? wall climbing? hiking?

climbing, hiking and other aerobic exerises/activities must complement your gym workouts. this will make sure that you are not only training your strength but also you endurance.

:macho:

ynon

Feb 7, 2002, 07:12 PM

tensionPH,

i know jp rizal but not rapposo. if you are near guadalupe, there are two gyms in the area of tulay guadalupe. one is near the mercury drug store and the other one is in the abc building. they are "hardcore gyms" though. anyway, you must also consider gyms near your area of work, or area where you commute.

as for slimmers, i'm not really sure of the rate but what i gather is that it's in the 5 digit figure. there is also a newly opened gold's gym in glorietta with the same rate, more or less.

:macho:

CLY

Feb 7, 2002, 10:05 PM

jack_lucas_ph,

1. i'm working in the graveyard shift (10pm - 7am). is it advisable for someone like me to attend gym sessions? if yes, when's the preferred time? before my shift starts or after?

i agree w/ ynon. working out when you still feel strong is the best because you can lift heavier weights. but just make sure you get at least 8 hrs. sleep after work. or else your muscles wnt grow in strength and size.

2. if it is indeed alright for me to work out, can u tell me about the frequency? how many times in a week is "ok"?

it depends on how many days you are willing to work out. working out a single body part a day is much more practical for your situation since you dnt want to get caught napping at work.

ex. chest for mondays, biceps for tues, back for wed, shoulders for thurs, and etc.

Quatro_Kantos

Feb 8, 2002, 01:08 AM

hi guys! i'm kinda new to working out and i'm planning to buy a pair of dumbells first so that i can start at home.
how would i know what kind of dumbell to buy (in terms of weight)? shouldn't it be kinda proportional to my weight?

blakedaddy

Feb 8, 2002, 02:21 AM

quatro,

buy the adjustable dumbbells so you can just add or remove plates depending on your exercise. however, i'd suggest you look around your area for a gym since in due time you will outgrow your dbs like I did to mine.

meleagant8

Feb 8, 2002, 08:54 AM

Originally posted by blakedaddy
quatro,

buy the adjustable dumbbells so you can just add or remove plates depending on your exercise. however, i'd suggest you look around your area for a gym since in due time you will outgrow your dbs like I did to mine.

what's dbs?
hehe...parang ang stupid ng tanong ko...:D :D

jack_lucas_ph

Feb 8, 2002, 09:03 AM

blakedaddy, ynon & CLY thanks a lot! *okay*

:macho:

blakedaddy

Feb 8, 2002, 09:08 AM

meleagant, db=dumbbell

meleagant8

Feb 8, 2002, 09:15 AM

haha..stupid ko ****....

hey....gising ka pa pala dyan...medyo nananakit pa *** chest ko...advisable na maggym ako tom?or rest muna para sa sat na lang?

blakedaddy

Feb 8, 2002, 09:21 AM

rest mo na muna yan. if a muscle is still sore dont train it

meleagant8

Feb 8, 2002, 09:26 AM

ah okei....thanks...i am planning pa namn na magym tom...hay...pero kaya ko....but i think mas better nga kung irest ko muna....

ynon

Feb 8, 2002, 05:43 PM

quatro,

i agree with blakedaddy with the adjustable db but i would highly recommend that you look for a gym in your area since eventually you will get lazy in doing your weight training at home because of lack of motivation/inspiration. in the gym you will be more likely motivated by your fellow gym mates and you will be properly guided in your execution of the exercises.

:macho:

Leif_Erikson

Feb 8, 2002, 06:43 PM

Jack Lucas and Quatro Kantos,

Are you interested in martial arts? Ynon, you still haven't answered my queries about your karate. BTW, I have seen your site, pare, you're ripped! Ano yun, do you want to pack on size and mass or OK na ba sa iyo ang build mo?:) Parang Bruce Lee ah.

Jack Lucas, since you're working the graveyard shift, I assume you sleep your 7-8 hours in the daytime when everyone else is awake and in school or at work. You can best work out before you go to work....or if you still have the energy, you can work out after work. The latter option assumes, of course, that your day is simply binaliktad. Just make "tantiya" your body clock and see where you are most energetic. Now, if you're also awake by day, then I suggest you first fix your schedule kasi if you're awake by day after work, or if you wake up too early and don't get 7-8 hours of sleep in the daytime, DONT work out! You will die.:D

Tama si CLY. Don't do a wholebody workout unless you're getting enough sleep and rest despite your graveyard shift. Your rest days should be rest days talaga--leisure and slacking a bit, but still a little physical activity like walking or biking or swimming will help if you are into losing fat and building mass and definition.

Additional activities in between workout days (you must work out 2 or 3 times a week, on evenly spaced days with rest days in between gym days) would be swimming, jogging, walking, biking or martial arts. Basta wag masyado strenuous.

Quatro_Kantos

Feb 8, 2002, 10:35 PM

thanks for the tip guys!!

approximately how much do you think would a pair of adjustable dumbells cost?

ynon

Feb 8, 2002, 10:48 PM

leif,

i really like to learn arnis but my schedule won't allow it. besides i don't have a budget for it. the karate training we are having is free because our office is sponsoring it. our sensei comes from the philippine navy. btw, the style we are learning is shotokan.

tnx for visiting my website. i am trying to focus on endurance training and definition rather than size that's why i am also following the less weight and more reps program. i am trying to get to the 130-135 lbs mark but i have great difficulties. my metabolism is just so fast that even though how much i eat, i still can't reach 130. right now i'm only 125lbs. any advise?

my instructor at the gym is about my size. before he tried steroids and got big but did not continue using it since it affects his temper. he said that the reason why bodybuilders get that massive look is because of steroids and anabolics.

:macho:

Kindredd

Feb 8, 2002, 11:25 PM

This is such a cool thread. I learned a lot! If I may ask, do you guys take anything to help you regain your energy quicker than usual? And what exactly does Kreatin do?

ynon

Feb 9, 2002, 01:23 AM

kindredd,

good food and clean lifestyle and vit. c. un lang. i don't know about kreatin and what it can do on your body. i'm sure some of the guys here knows it so keep visiting this thread.

:macho:

blakedaddy

Feb 9, 2002, 02:38 AM

check the bodybuilding post. i have talked about creatine there numerous times

meleagant8

Feb 9, 2002, 07:32 AM

Originally posted by ynon
quatro,

i agree with blakedaddy with the adjustable db but i would highly recommend that you look for a gym in your area since eventually you will get lazy in doing your weight training at home because of lack of motivation/inspiration. in the gym you will be more likely motivated by your fellow gym mates and you will be properly guided in your execution of the exercises.

:macho:

tama!
kaya medyo sinisipag ako...inggit ako sa mga muscles nila eh!kaya ko rin gawin un!balang araw!eh nananakti pa nga mga shoulders ko...huhu....

Kindredd

Feb 9, 2002, 11:20 PM

Thanks, ynon and blakedaddy. Keep posting. I'm learning a lot. :)

CLY

Feb 10, 2002, 05:50 AM

Originally posted by Quatro_Kantos
thanks for the tip guys!!

approximately how much do you think would a pair of adjustable dumbells cost?

Our shop sells adjustable chrome dumbells for 650 a pair. de roskas na yung lock. we also sell plates for 12 pesos per pound.

our store is located at 513 quintin paredes st. binondo manila. its near ongpin. Young's Sporting Goods is our store.

CLY

Feb 10, 2002, 06:02 AM

Originally posted by ynon
my metabolism is just so fast that even though how much i eat, i still can't reach 130. right now i'm only 125lbs. any advise?
:macho:

well you can buy one of those mass builders supplement that pack 1000 to 2000 calories per drink. once you get you're desired weight then you can stop drinking it.

blakedaddy

Feb 10, 2002, 07:10 PM

Cly, sorry to burst your bubble but I don't see any decent weight gainers around. most of them are stuffed with junk calories and too muhc sugar they are indeed "weight" gainers not muscle builders.

ynon, believe it or not when I started working out i weighed 128. You must eat eat and eat in order to gain mass. Focus on lots of carbs and protein. suggest you get a good whey protein powder to drink after each workout. Combine it with creatine and you have a winning combo. limit your extra curricular activites so you don't burn extra calories. lastly, get a lot of sleep as this helped me gain more than when i started since i kept partying

CLY

Feb 11, 2002, 01:00 AM

ok. thanks for telling me. havent tried them yet but i thought they were ok. my brother was planning to buy one. better tell him that. but how do you know what really is a good weight gainer?

but i have to argree with you that the best way and most fun way to get bigger is eating and sleeping.

blakedaddy

Feb 11, 2002, 02:36 AM

CLY,

red the labels. most of the calories taken are from sugar and the protein content is low. I recently saw a fair enough gainer that's available here. Champion heavyweight gainer can be bought at healthy options. The superheavyweight gainer version isnt available here, sayang and Nlarge2 as these two are the best gainers in te market today. The only was we can get hold of these if we have them imported here or as pasalubong

ynon

Feb 11, 2002, 09:17 PM

i already thought about using whey protein but i'm still waiting the result from a friend who is now using it. as of now, no results yet. i would just like to confirm if this whey protein is natural or just some artificially generated from a laboratory. do you have any idea?

as for cutting my extra curricular activities, that would be impossible since it is in my system not to sit down and doing nothing. i think i would try sleeping more since i usually sleep 6-7 hours a day only. i feel sleeping before 12 is too early. anyway, i'll try to sleep 8 hours. eat and eat is unfortunately not my hobby since my budget could not afford that kind of lifestyle.

off topic: we are looking for a single professional male roommate to share with our 2 br condo unit. it's near makati, ortigas, pasig, san juan. we are presently 5 and each room can accomodate three. you may contact me at 0917-9571535. you can refer a friend also.

ps. did anyone of you guys went to the pexers party last feb08?

:macho:

Brandon96

Feb 12, 2002, 03:37 AM

Please tell me bluntly, guys, if my weight training will be hindered by the fact that I do 1 to 2 hours of stop-and-go arnis drills. On my off days, I do stick and footwork drills solo, doing forms in air, and sometimes hitting hanging rubber tires at full power, some 200 times per technique (that's 2 techniques I do per day). Will that ruin my gains? In other words, mas lalaki ba ako if I quit arnis or limit it to strictly 30 to 40 minute aerobic/rhythmic drill practice without power striking?

I think my arnis (kali) drills are a good aerobic workout, because each footwork drill I do is for more or less 10 to 15 minutes at nonstop pace, and is done rhythmically, like aerobic steps using a stick. The problematic part for me is the stick techniques like the forehand and backhand diagonal slashes, which I do with power and intent (as if I had a real live opponent up front), as well as my tire striking (when I hit a tire as if it were an enemy). I do 200 reps/strikes per technique--1) forehand diagonal slash, 2) backhand diagonal slash, 3) forehand horizontal slash, 4) backhand horizontal slash. Wala pa dun ang ibang techniques of course! These 3 techniques I mentioned are just the ones I do w/o fail...the others, I do them once or twice a week.

Blake, sino sa mga binigyan mo ng program ko ang lumaki na as in MASSIVE?:)

blakedaddy

Feb 12, 2002, 05:22 AM

Brandon,

as I told you before. train with your weights during your off days in pekiti. about having results with my program, some of my friends have made some gains. remember, muscle gain does not come from training alone. My program will work I think CLY can vouch for max-ot but you also have to eat well and rest a lot. if you're tryng to put on mass, i suggest you keep cardio to a minimum but if you're trying to get cut, by all means stay with your cardio

ynon

Feb 12, 2002, 06:37 PM

wow, you are really very serious with your arnis brandon. i think you will not get that massive if you train that hard. but i think that's good enough since you don't have to be bulky in arnis. and i suppose your priority is arnis than weight training. that means your weight training is the one complementing your arnis.

the program you are referring to, did you post it somewhere here in the hobbies thread? can i try it?

:macho:

Brandon96

Feb 12, 2002, 08:17 PM

siguro nga, pareng Ynon. What program are you referring to?

ynon

Feb 12, 2002, 11:07 PM

"Blake, sino sa mga binigyan mo ng program ko ang lumaki na as in MASSIVE?"

that's the program i'm referring to, brandon :)

:macho:

CLY

Feb 12, 2002, 11:29 PM

i got much much stronger by using MAXOT principles. my incline bench press got heavier by 20 lbs. in 2 weeks. i use to incline bench 110 pounds. but now i can do 130. 3 sets 8 reps. i surprised myself.

i also got heavier by 5 pounds. i used to weigh 160. but now, i'm 165. i felt i lost some fat but when i weighed in. i got heavier. guess i gained some muscle along the way.

MAXOT makes sense. just read it and then practice it. you wnt regret it.

blakedaddy

Feb 12, 2002, 11:33 PM

the program is the max-ot program. for those who want a copy, just pm me or CLY and we'll be more than glad to give you a copy.
BTW, I also have the power matrix (intended to boost your squat,bench and deadlift) and the 75 reo calf routine. just PM me if you want a copy. train hard and god luck guys

Brandon96

Feb 13, 2002, 12:45 AM

Pareng Blake,

Diba the program u gave me is a HIT program combined or crossed with Max-OT concepts? Or are they more or less identical in spirit (naks, parang gospel ah)?

I went to the Max-OT site and became a new member. I checked out the routine they gave for beginners but it was quite different from the one you gave me as to the number of sets per exercise as well as the number of training days per week per muscle.

Pero OK nga siya!

blakedaddy

Feb 13, 2002, 01:35 AM

brandon, they are similar but max-ot requires that you lift heavy weights.

powerpup

Feb 13, 2002, 02:16 AM

I always wanted to gain weight, but in the past 2 years, my weight has always stayed in the 160 to 168 range, no gain no lose. I work out at least 3 times a week at the gym, My gym is in Banawe St., called Milestone Fitness.
Say CLY, I think I know Young's along Binondo. I'll check out your store when I have time, after my exams. Do you deliver? :-)
How do you increase weights without taking aminos or creatine, and the like? What foods are good in protein? Aside from Chicken breast?
I think the best way for me to stay lean and mean is doing 60 pushups per day, and 150 abs exercises when access to teh gym is not possible.
Canyou guys tell me, what kind of exercises do you like most , that are non gym yet very effective in total body workout? thanks.

blakedaddy

Feb 13, 2002, 03:07 AM

I think the best way for me to stay lean and mean is doing 60 pushups per day, and 150 abs exercises when access to teh gym is not possible--give me a good scientific explanation about this....

How do you increase weights without taking aminos or creatine, and the like? What foods are good in protein? Aside from Chicken breast?
---- nutrition is but part of the thing you d to increase muscle size. included is proper training, sleep and sleep. here's a simple formula for muscle growth heavy weights+good form=muscle growth.
protein can be found in beef, chicken and fish. these are the best sources. another good source that I use as an alternative is shrimp

CLY

Feb 13, 2002, 05:40 AM

Originally posted by powerpup
I always wanted to gain weight, but in the past 2 years, my weight has always stayed in the 160 to 168 range, no gain no lose. I work out at least 3 times a week at the gym, My gym is in Banawe St., called Milestone Fitness.
Say CLY, I think I know Young's along Binondo. I'll check out your store when I have time, after my exams. Do you deliver? :-)
How do you increase weights without taking aminos or creatine, and the like? What foods are good in protein? Aside from Chicken breast?
I think the best way for me to stay lean and mean is doing 60 pushups per day, and 150 abs exercises when access to teh gym is not possible.
Canyou guys tell me, what kind of exercises do you like most , that are non gym yet very effective in total body workout? thanks.

powerup,

yes we do give deliveries. and they're free. along with assembling the equipment if needed.

i think the reason you're not growing is your lifting weights which you are already adapted to. i think its time to add more weight to your exercises. the best way to increase weight is to eat more and to lessen your cardiovascular exercises.

blake gave a good example of foods which are high in protein. tuna is also good. check out the protein content on can goods of tuna.

pushups are good for toning and strength training. i like inclined pushups which make doing pushups more difficult. sometimes i even ask my sister to sit on my back to add weight in my pushups. that was before i started doing free weights.

ynon

Feb 13, 2002, 07:03 PM

powerup,

i always made use of the pushups during my off season in the gym. but as CLY put it, they're mainly for toning and strength. pushups is one type of isometrics. i also use them for maintenance but not for mass or muscle building. push-ups may develop muscles but only to a certain period of time, but when you reach the plateau in your training, your muscle won't develop anymore.

what is plateau in training?

it is when your body becomes adapted to your training program that makes your muscle stop to develop. to avoid this, you must change your program, or you may vary your program at least every 6 weeks.

back to pushups. in order to maximize the effect of pushups, you should also vary them. you may make pushups with your arms at shoulder width, wider than shoulder width and closer than shoulder width. you may want to experiment on varying the angle of your hands also. there's also a decline pushup, incline pushup and making pushups between two elevated planes such as chairs. if you want to gain muscle with your pushups then you should put weight on your upper back not on your lower back.

what are other good exercises when you are not in the gym? pull-ups, squats, lunges, etc.

doing exercises in staggering reps is not effective if you are not doing it properly and without focus. so make quality reps always.

:macho:

CLY

Feb 14, 2002, 12:12 AM

ynon, and the other guys. please post on the announcements and suggestions forum. so that we can make a new forum for bodybuilding, diet and supplements, martial arts and others sub topics.

meleagant8

Feb 14, 2002, 06:10 AM

teka lang....oo nga...ano magandang exercises ang pwede pag nasa bahay na...

blake

ynon gave me 3 kinds of situps...3x20 reps...di ba u told me na masyado madami un?nakita mo nan naman ako...so dapat lang ba na damihan ko ang reps?

blakedaddy

Feb 14, 2002, 06:23 AM

meleagant,

if I work my abs at home here's my routine:
leg raises2x20
crunches 2x20
cross body crunch2x20
done very slowly sya and feel the contraction talaga.
you can go to ast-ss.com for the exercise execution

ynon

Feb 14, 2002, 06:29 PM

CLY, i already posted on the suggestion and announcement forum. would you think you need to make a very good justification so that the mods and admin here will consider the proposal of having a separate forum mainly for health and fitness?

:macho:

ynon

Feb 15, 2002, 02:23 AM

just want to post something since this thread likes to play now you see now you don't :)

just came from our karate and my body aches because of the new kata. need some massage :)

CLY

Feb 15, 2002, 05:12 AM

i think having too many things to talk about bodybuilding and martial arts is a good justification. also, i dont think bodybuilding and martial arts is just a hobby or recreation. i think it is a lifestyle. these two things can change the life of a person.

meleagant8

Feb 15, 2002, 09:30 AM

Originally posted by blakedaddy
meleagant,

if I work my abs at home here's my routine:
leg raises2x20
crunches 2x20
cross body crunch2x20
done very slowly sya and feel the contraction talaga.
you can go to ast-ss.com for the exercise execution

thanks...lam ko gawin *** dalawa...pano *** crossbody crunch?
*** sa crunches..nakataas *** paa ko...parang nakapatong sa bench..imaginary lang...sabi kasi sa kin dagdag daw un sa hirap eh...so mas sasakit daw....

kita mo na *** body ko right?so kung 2x a day yan may magbabago naman kahit papano diba?
ive been getting stretchmarks sa stomach ko..sabi ng dad ko dahil daw sa lumiliit tyan ko...tma ba?

--------------
:snake: :snake: :snake:

Bastian_Valmont

Feb 15, 2002, 04:45 PM

well.. mahirap pag seasonal.. kung gusto mo talaga magpalaki ng katawan dapat paghirapan mo yun...

blakedaddy

Feb 15, 2002, 05:49 PM

this thread is more of like for the guys who don't go as often as others but are trying to stay in shapre rather than get big or shredded

ynon

Feb 15, 2002, 05:50 PM

Bastian,

that's the point, i don't wan't to get that big like the bodybuilders you can see in the muscle magazines like flex. i only need a body that is well toned, well proportioned and well fit. a body that is not intimidating to anyone.

and besides, with my extra curricular activities, i don't need a massive body.

are you into body building bastian? what's your stats?

meleagant,

what i learned is that stretched marks appears if your body starts to grow faster than normal. for example, you are a small and a thin person and suddenly you grow big. most bodybuilders have that because of the rapid growth of the body.

:macho:

meleagant8

Feb 16, 2002, 06:45 AM

Originally posted by ynon
Bastian,

that's the point, i don't wan't to get that big like the bodybuilders you can see in the muscle magazines like flex. i only need a body that is well toned, well proportioned and well fit. a body that is not intimidating to anyone.

and besides, with my extra curricular activities, i don't need a massive body.

are you into body building bastian? what's your stats?

meleagant,

what i learned is that stretched marks appears if your body starts to grow faster than normal. for example, you are a small and a thin person and suddenly you grow big. most bodybuilders have that because of the rapid growth of the body.

:macho:

does dat mean lumaki katawan ko?

--------------
:snake: :snake: :snake:

CLY

Feb 17, 2002, 06:24 PM

meleagant,

maybe yes, maybe not. but dnt worry about the stretch marks. i think they'll be gone after some time.

meleagant8

Feb 17, 2002, 08:14 PM

Originally posted by CLY
meleagant,

maybe yes, maybe not. but dnt worry about the stretch marks. i think they'll be gone after some time.

--------------
:snake: :snake: :snake:

ynon

Feb 18, 2002, 07:24 PM

oo nga pala, iyung mga nanganak stretchmark din yata ang tawag doon sa parangkamot na makikita sa tiyan nila. kaya posible rin na lumiit ka :)

Bastian_Valmont

Feb 18, 2002, 08:06 PM

YNON,
i go to the gym... but im not that serious about it.. just tonin up... i dont like to be that big.. like in the magazines.. i doest fit me.. i guess.. hehehehehe mukha akong ewan siguro.. just to be fit is ok with me

montgomery

Feb 18, 2002, 08:28 PM

Afraid of getting big puts most people off from bodybuilding and weight training. Aren't you guys aware that it's practically impossible to build those builds you see in FLEX magazine and MUSCLE AND FITNESS unless you're doing steroids? If you are a NATURAL bodybuilder (meaning, you only use supplements and no steroids), you will not be as huge, but you will be as DECENTLY big and built and RIPPED as nature intended you to look! You will look more like Hercules than the Incredible Hulk!

Women are afraid of getting big like those girls who look like men in the fitness magazines. They forget that it's practically impossible for men to achieve those builds w/o steroids; what more for women? The women they see in the mags are all on steroids! Ano nga ba ang telltale sign? Basta mukha nang lalaki ang babaeng weightlifter, she is definitely into steroids. But if she's just athletic looking although a bit large, and still LOOKS LIKE A WOMAN (read: attractive), she's just a natural/fitness bodybuilder.

I want to be big and ripped a la Steve Reeves crossed with Mike O'Hearn. I guess that means if I work out using High Intensity and stuff like Max-OT I can temper my growth with cardiovascular training--lots of it! End result: I'd look like a model bodybuilder.

Not all bodybuilders look like freaks of nature. Natural bodybuilders are just bigger and not shaped like potatoes.

ynon

Feb 18, 2002, 09:16 PM

montgomery,

i agree to what you've said about the steroid making men like a hulk and natural body builders turning out like models of men's fitness or GQ. i am a natural body builder who complements his weight training with cardio-vascular activities such as karate, running, swimming, mountain climbing, trekking etc.

the thing of being afraid of getting big is an overstatement. it's not fear it's more of a preference because i know how would i look if i'll be 180 lbs of muscles. i know my limitations and i know what is best for me.

this thread are not meant for people who don't want to grow big like the incredible hulk, but it is for guys who would like to program their weight training without much compromising their other extra-curricular activities. especially this is for guys whose weigth training is usually interrupted by work travels or seasonal "pathologies".

bastian,

it doesn't mean that if you're a seasonal gym person you can't be serious about your training. i think you should really be serious about it. you should follow a program religiously and with utmost descipline if you really want to get fit.

:macho:

Bastian_Valmont

Feb 19, 2002, 12:40 AM

well ynon, i do follow a program just that it is basic to keep me fit. cause i eat a lot.. i mean a lot.. hehehehehe

ynon

Feb 19, 2002, 09:04 PM

8 painless ways to lose 10 pounds

1. If you eat a sandwich every day at work, try mustard instead of mayo. Do this five days a week, and in eight weeks you’ll be a pound lighter.

2. If you have cream-based soups a few times a week, switch to a clear vegetable soup. At a savings of 400 calories a bowl, making this modification just nine times in eight weeks will spare you a pound of fat.

3. Replace your tuna salad with a turkey sandwich twice a week.
If trukey is impossible, just try tuna with mustard than mayo.

4. Every other day, in place of soda, have a glass of water or tea (or diet soda). Better yet, give up soda altogether, and you’ll lose two pounds in eight weeks.

5. Pour skim milk instead of whole milk over your cereal every morning; you’ll lose about one pound in roughly seven weeks.

6. Over the next eight weeks, use fat-free dressing instead of regular dressing every other day to lose one pound.

7. Having sorbet instead of your nightly bowl of ice cream for just 20 days out of the next eight weeks will net you one lost pound.

8. When you cook, which you should do at least a few times a week, use Pam instead of butter or oil and lose a pound in just five weeks.
How about trying margarine.

This tip is taken from Men's Fitness online (http://www.mensfitness.com) .

:macho:

Brandon96

Feb 19, 2002, 11:48 PM

Galing galing naman ni pareng Ynon sa advice! At that rate, I'm sure he'd give Blakedaddy a run for his money as PEx resident advisor on health and fitness.

Sige, pare, will do as u posted....:)

meleagant8

Feb 20, 2002, 01:22 AM

ayos un ah!
nice one ynon!
pero diba dapt sa food and supplements to?

--------------
:snake: :snake: :snake:

Bastian_Valmont

Feb 20, 2002, 02:32 AM

ok yun ah.. thanks.. pero panu gusto ko pa naman mag gain ng weight.. pero normal naman yung weight ko based ** sa height ko e... im 5'11" and i weigh 160 lbs which is just the normal weight for that height... anyway that for the good advice though

Brandon96

Feb 20, 2002, 08:53 PM

5' 11" at 160 lbs pare? OK ka naman pala eh. If you feel you're still round then up the intensity of ur workouts. Get in touch with pareng CLY or pareng Blake for info. Ideal na nga ang weight mo eh....ako nga at 5'9" and 180 lbs. I know I should go down to 170 (kasama na dun dapat ang muscles na developed kaya mabigat).

ynon

Feb 20, 2002, 11:40 PM

yeah bastian, your weight is just ideal with your height but i think you should consider what makes up your weight. is it fat or lean meat. you should still observe a proper diet and weight training so that you will have quality mass.

i'm 5'6" but only weighs 125 lbs. my bmi is normal but come to think of it you might say i'm small frame. but if you will see my i'm well packed, not really that packed but quite lean.

so, that's my advise. you still have to do weight training for quality mass and maybe you can have a less weight more reps program. that will help you define muscles and tone your body.

concerning my tips on loosing weight. i post it here because i want this thread to be very informative for guys like us. sort of a one-stop-shop for seasonal gym guys.

i can also post it in the diet and supplement thread for other guys and gals who want to try a variety of diet programs. what do you think?

:macho:

Bastian_Valmont

Feb 21, 2002, 02:14 AM

thanks man.. most of the fat that i have are in my belly... hehehehehehe hirap nga.. stopped training for the last 2 weeks pero ill be back next week... para ok yung abs ko by end of march..any advise..para mabilis mawala yung mga fats ko sa tyan?hehehehehe do i need to buy stripping gel for that at GNC??is that effective??+

ynon

Feb 21, 2002, 03:03 AM

bastian,

if you want to get rid of fat the best solution is cardion vascular training like aerobics, swimming, karate, taebo, sports, etc. make part of your daily routine the climbing of stairs and walking.

don't forget the diet program. some snacks i would really recommend are fruits, low sugar native delicacies, conjac jellies, sandwiches w/o mayo, use wheat bread, oatmeal base baked products, yogurt, veggie sticks, uncoated pretzels. don't drink softdrinks or nestea ice tea.

and don't forget weights. and do crunches.

:macho:

meleagant8

Feb 21, 2002, 03:22 AM

Originally posted by ynon
bastian,

if you want to get rid of fat the best solution is cardion vascular training like aerobics, swimming, karate, taebo, sports, etc. make part of your daily routine the climbing of stairs and walking.

don't forget the diet program. some snacks i would really recommend are fruits, low sugar native delicacies, conjac jellies, sandwiches w/o mayo, use wheat bread, oatmeal base baked products, yogurt, veggie sticks, uncoated pretzels. don't drink softdrinks or nestea ice tea.

and don't forget weights. and do crunches.

:macho:

so thats why di **** matanggal taba ko....parang tubig ko na kasi iced tea eh...

Leif_Erikson

Feb 21, 2002, 09:34 PM

Ynon, what fastfoods should we avoid and what bodybuilder-friendly (oxymoron ba iyon) fastfoods are out there?

CLY

Feb 21, 2002, 11:18 PM

Ynon, what fastfoods should we avoid and what bodybuilder-friendly (oxymoron ba iyon) fastfoods are out there?

leif,

i dont think there are any good fast food anywhere in the world. all they have are processed food. they are all fats. you dont get the nutrition you need when you do bodybuilding.

meleagant,

my advice is dont put any sugar at all in your iced tea to lower the calories. if not use a 0 calorie sweetening.

CLY

Feb 21, 2002, 11:51 PM

ynon,

the mustard thing is great because you can consume and empty a bottle of mustard without gaining a single calorie. but i dont like the taste of mustard on all my sandwiches especially with tuna!!!!

but i can vouch for ynon about softdrinks. i ditch softdrinks a long time ago and i lost about 3 pounds at least by just drinking water.

ynon

Feb 22, 2002, 07:51 AM

meleagant,

yup, use plain tea and add lemon or calamansi to neutralize the not so good taste of plain tea. of course, it's always very difficult the first time but once you get to use drinking beverage without sugar, parang maging tubig lang din ang pakiramdam mo sa iniinom mo. ako lahat ng iniinom ko walang sugar, kahit calamansi lang wlang sugar din. ayan nasanay na ako sa asim. iyung tea naman ganoon din. but u should make sure u dont drink tea on an empty stomach. kahit gatas, iniinom ko skim milk. walang lasa din, pero sanayan lang talaga.

leif,

yup, cly is right that there's no good fast food worlwide, though i may say that grilled chicken burger can be a better choice than fried burgers. just make sure that there's no dressing in the sandwich and chicken is skinless. when i am in the malls, i usually look for bodhi because all their meat are veggie meat. just choose a food that uses less oil.

if you cook, don't fry. make use of an oven toaster to grill fish or chicken. wrap it in foil with spices in it like onion, garlic, tomato, pepper, ginger, herbs. that would make your grilled fish or chicken tasty. hmmm... sarap...

cly,

the technique in tuna sandwich in mustard dressing is the beggie you accompany it. put lettuce, tomato, cucumber and a little of tomato ketchup to neutralize the taste of the mustard. or maybe you can add a little shopped onion.

try it, man.

:macho:

CLY

Feb 23, 2002, 08:04 PM

ynon,
i get your idea. just thinking about it makes me hungry already. i think i'm gonna make that sandwich now.

meleagant8

Feb 24, 2002, 01:20 AM

thanks ynon!good work!im trying to avoid iced tea...as much as possible water na lang...

teka..ano ba **** dapa tkong iavoid na fooods?what should i do?di kasi ako ang nagluluto..magaaral pa lang ako magluto eh...kasi mom/dad ko nagluluto...so kung ano luto yun ang kakainin ko...tulad kaninia....tocino ulam ko with fried rice...dami mantika nun.....

Bastian_Valmont

Feb 27, 2002, 12:49 AM

thanks.. try to do that..but its hard hehehehehehe lakas ko pa naman kumain.. :D :D

ynon

Feb 27, 2002, 02:23 AM

hi everyone! what a long weekend :) punta kami ng baguio pagkatapos ako rin kain ng kain. hehehe.

grabe talaga kapag kasama mo barkada mo sa lakad dahil mapapakain ka talaga ng husto. kaya maganda talaga kung ikaw lang mag-isa dahil nagiging conscious ka sa kinakain mo.

malaki ang problema mo meleagant dahil wala ka talagang choice kundi kakainin mo ang iniihain sa yo, maliban na lang kung maimpluensiya mo parents mo sa magandang dulot ng wastong pagkain. bakit di ka magvolunteer magluto? kung mag-fried rice kayo, use less oil na lang. damihan mo na lang ang bawang para malasa ang fried rice. i think u have to avoid tocino dahil di lang na ubod siya ng taba, marami pa siyang preservatives. palitan niyo na lang ng poach egg o di kaya toasted fish. ivary mo kaya ng cereals ang breakfast mo. eat fruits and drink skim milk.

iyung fat di naman kailangan na 100% na iavoid. kelangan din natin yun. pero dapat it would only compose at most 10% of our daily diet. avoid animal fat. use vegetable or fish oils.

bastian and cly,

it's always very difficult the first time. pero masasanay din talaga kayo.

:macho:

Bastian_Valmont

Feb 27, 2002, 04:14 AM

ynon

i was also in bagiuo the rest last weekend!... dami ko nga nakain eh.. ubos pa pera ko.. kng san san kse kme kumain ng mga barkada ko eh..

meleagant8

Feb 27, 2002, 09:39 AM

Originally posted by ynon
hi everyone! what a long weekend :) punta kami ng baguio pagkatapos ako rin kain ng kain. hehehe.

grabe talaga kapag kasama mo barkada mo sa lakad dahil mapapakain ka talaga ng husto. kaya maganda talaga kung ikaw lang mag-isa dahil nagiging conscious ka sa kinakain mo.

malaki ang problema mo meleagant dahil wala ka talagang choice kundi kakainin mo ang iniihain sa yo, maliban na lang kung maimpluensiya mo parents mo sa magandang dulot ng wastong pagkain. bakit di ka magvolunteer magluto? kung mag-fried rice kayo, use less oil na lang. damihan mo na lang ang bawang para malasa ang fried rice. i think u have to avoid tocino dahil di lang na ubod siya ng taba, marami pa siyang preservatives. palitan niyo na lang ng poach egg o di kaya toasted fish. ivary mo kaya ng cereals ang breakfast mo. eat fruits and drink skim milk.

iyung fat di naman kailangan na 100% na iavoid. kelangan din natin yun. pero dapat it would only compose at most 10% of our daily diet. avoid animal fat. use vegetable or fish oils.

bastian and cly,

it's always very difficult the first time. pero masasanay din talaga kayo.

:macho: ]

thanks...im planning in building a monthly meal plan...can any1 help me?suggest kayo ng foods tapos sabihin ko pag available sa min....

ynon

Feb 27, 2002, 07:20 PM

talaga, bastian? sana eb tayo doon :) meron kaming kinainan sa mine's view, cora's restaurant or something yata. ang sarap ng pagkain nila, lalo na ang sinigang at chopseuy :) takam-takam :)

i'll try to help you with your monthly meal plan, meleagant. just keep posting on this site :)

:macho:

Bastian_Valmont

Feb 27, 2002, 11:13 PM

sayang nga.. pero most of the time we were out or at the condo ng friend ko. dami tao eh... sobra pa yung traffic... most of the time we were at camp john hay eating... hehehehehehe

ynon

Mar 1, 2002, 12:03 AM

who is anaphoenix?

meleagant8

Mar 1, 2002, 01:12 AM

Originally posted by ynon
talaga, bastian? sana eb tayo doon :) meron kaming kinainan sa mine's view, cora's restaurant or something yata. ang sarap ng pagkain nila, lalo na ang sinigang at chopseuy :) takam-takam :)

i'll try to help you with your monthly meal plan, meleagant. just keep posting on this site :)

:macho:

oo bah...dun na lang sa diet and supplements

Bastian_Valmont

Mar 1, 2002, 03:53 PM

who the@###^&&& is anaphoenix??

bepanthene

Mar 1, 2002, 04:13 PM

Originally posted by meleagant8
thanks ynon!good work!im trying to avoid iced tea...as much as possible water na lang...

teka..ano ba **** dapa tkong iavoid na fooods?what should i do?di kasi ako ang nagluluto..magaaral pa lang ako magluto eh...kasi mom/dad ko nagluluto...so kung ano luto yun ang kakainin ko...tulad kaninia....tocino ulam ko with fried rice...dami mantika nun.....

Tama si Ynon. Water and milk na lang ang inumin mo. I've stopped drinking sodas 10 years ago and I often feel like I'm dying from thirst if I don't get to drink water. Water is the best!

As for food, avoid processed food and frying food. I broil or bake my poultry and seafood dishes. I use about a max of 2 tablespoons of oil when I do this (note that I'm only cooking for one person). Eat a lot of veggies and fruits! I eat a lot of salads and I use balsamic vinegar and extra virgin olive oil for dressing. I've also switched to whole wheat bread instead of white bread.

Bastian_Valmont

Mar 1, 2002, 04:28 PM

that's a good advice.. ill try to do that..but is itr okey if i dont follow that too often cause im in the office and the food in the cafeteria are not usually baked or broiled....well ill try to make my own food na lang siguro before i go top work

bepanthene

Mar 1, 2002, 05:02 PM

Originally posted by Bastian_Valmont
that's a good advice.. ill try to do that..but is itr okey if i dont follow that too often cause im in the office and the food in the cafeteria are not usually baked or broiled....well ill try to make my own food na lang siguro before i go top work

I'm not a serious body builder..or else I'll look like Vina Morales. :glee: But my friends who are serious body builders, they very rarely eat out and they always bring home cooked meals to work/school because healthy meals that fit their diet are not easily accessible. If you're concerned with your overall health and diet, do what my friends do.

Bastian_Valmont

Mar 1, 2002, 08:56 PM

thanks.. but im not that serious though

Bastian_Valmont

Mar 1, 2002, 08:57 PM

wala lang page starter...hehehehehehe kulit ko..:p

ynon

Mar 1, 2002, 09:19 PM

bastian,

yup, magbaon ka na lang. me, my bag is always full of fruits, veggies, 'kakanin', sandwiches, jellies and sometimes pasta. i am very good in making pasta. i even concocted a sauce made of tuna and pineapple bits. if you want to try, i'll share the recipe with you :)

meleagant,

i realize that it's very difficult to make w weekly meal plan, much more a monthly one. anyway, i will share with you how i manage to observe my meals according to my prescribed diet.

first, i usually make my groceries monthly. what i do is to list all the food that are always in my diet. these are: chicken, fish, tofu, vegetables, fruits, water packed canned tuna, pasta, dried fish, eggs, milk, wheat bread, gelatin, peanut butter, margarine, mustard, tomato base products. the veggies are: lettuce, beans, cabbage, squash, cucumber, asparagus, papaya, horse raddish, talbos ng kamote, potato, sweet potato, celery, basta leafy na mura :) fruits naman are basically oranges, banana, calamansi, apple.

second, since i am a very active person, sometimes i could not really cook those gourmet type. so what i do is to plan my meal daily. iyung mabilis lang na lutuin like steaming, grilling, baking. i really made use of my oven toaster and steamer, lalo na weekdays. during weekends naman, i'll try to maximize the fire in my stove. so dito na ako gumawa ng mga pasta, adobo using the oil of the chicken only., mga pansit, tuna dishes, etc.

and lastly, i insert some extra-curricular dining, like on fridays where u usually have gimiks with friends. this will break the monotony of ur daily routine in making and eating meals. but of course, i observe the right food when ordering them. once in a while, i'll just buy corn on the cob on the streets, or boiled banana, and make them as my mirienda or meal with the dishes i already have at home.

i think that's the help i can offer you. making a monthly meal plan is quite impractical since you don't usually have control over your activities during that period. and this is only applicable if you have a cook.

i hope this can help you in one way or another :)

:macho:

meleagant8

Mar 2, 2002, 01:30 AM

Originally posted by ynon
bastian,

yup, magbaon ka na lang. me, my bag is always full of fruits, veggies, 'kakanin', sandwiches, jellies and sometimes pasta. i am very good in making pasta. i even concocted a sauce made of tuna and pineapple bits. if you want to try, i'll share the recipe with you :)

meleagant,

i realize that it's very difficult to make w weekly meal plan, much more a monthly one. anyway, i will share with you how i manage to observe my meals according to my prescribed diet.

first, i usually make my groceries monthly. what i do is to list all the food that are always in my diet. these are: chicken, fish, tofu, vegetables, fruits, water packed canned tuna, pasta, dried fish, eggs, milk, wheat bread, gelatin, peanut butter, margarine, mustard, tomato base products. the veggies are: lettuce, beans, cabbage, squash, cucumber, asparagus, papaya, horse raddish, talbos ng kamote, potato, sweet potato, celery, basta leafy na mura :) fruits naman are basically oranges, banana, calamansi, apple.

second, since i am a very active person, sometimes i could not really cook those gourmet type. so what i do is to plan my meal daily. iyung mabilis lang na lutuin like steaming, grilling, baking. i really made use of my oven toaster and steamer, lalo na weekdays. during weekends naman, i'll try to maximize the fire in my stove. so dito na ako gumawa ng mga pasta, adobo using the oil of the chicken only., mga pansit, tuna dishes, etc.

and lastly, i insert some extra-curricular dining, like on fridays where u usually have gimiks with friends. this will break the monotony of ur daily routine in making and eating meals. but of course, i observe the right food when ordering them. once in a while, i'll just buy corn on the cob on the streets, or boiled banana, and make them as my mirienda or meal with the dishes i already have at home.

i think that's the help i can offer you. making a monthly meal plan is quite impractical since you don't usually have control over your activities during that period. and this is only applicable if you have a cook.

i hope this can help you in one way or another :)

:macho:

thanks ynon...actually..mas gusto ko weekly lang...simple lang naman eh...kunwari tuna sa mon then etc etc...kasi usually...for breakfast lang ang pwede ko iplan...kasi di ako nakakapili ng pagkain dito sa min...

pag MTWTH nakakapili ako ng pagkain...pwedeng di ko kainin *** niluto for breakfast...

pag MW ang BF ko sa bahay...lunch either sa school o di na...dinner sa bahay...

TTH naman BF at LUNCH sa bahay except kung kailangan sa school ng maaga....

pag F kasi maaga BF ko....

blakedaddy

Mar 2, 2002, 07:10 PM

meleagant,

you're doing well in preparing your meals. you'll reap the benefits eventually

junben_c

Mar 3, 2002, 12:56 AM

sino gusto bumili ng creatine tablets (1 bottle) mura lang. txt or call 09175334607. thanks

meleagant8

Mar 3, 2002, 01:16 AM

Originally posted by blakedaddy
meleagant,

you're doing well in preparing your meals. you'll reap the benefits eventually

thanks blake...mukha ngang lumiit chest ko eh...nawala *** mga taba...lumuwag *** iba kong shirts eh...pero i need some help in making a weekly meal plan...

para san ba ulit *** creatine?un ba *** pampalaki ng muscles?

bepanthene

Mar 3, 2002, 09:27 AM

Originally posted by meleagant8

thanks blake...mukha ngang lumiit chest ko eh...nawala *** mga taba...lumuwag *** iba kong shirts eh...pero i need some help in making a weekly meal plan...

para san ba ulit *** creatine?un ba *** pampalaki ng muscles?

I think of what I want to eat for the week, cook them, then freeze them. So when I feel like eating a particular dish, I just reheat it. Is that good enough? :D Why don't you look for healthy recipes online as well so you can have a variety to choose from and help you organize your ingredients?

meleagant8

Mar 3, 2002, 03:00 PM

Originally posted by bepanthene

I think of what I want to eat for the week, cook them, then freeze them. So when I feel like eating a particular dish, I just reheat it. Is that good enough? :D Why don't you look for healthy recipes online as well so you can have a variety to choose from and help you organize your ingredients?

kaso im not the one who cooks our food....

blakedaddy

Mar 3, 2002, 07:45 PM

just specify to the person who cooks. try to start a habit of healthy eating in your house.

meleagant8

Mar 4, 2002, 04:23 PM

mukhang malabo un eh...lalo na sa kapatid ko...phikan sa pagkain...*** namiss ko lola ko eh...pag nasa amin siya HEALTHY foods lagi...puro gulay...

bepanthene

Mar 4, 2002, 04:24 PM

di ba pwedeng ipag luto ka nung cook just your healthy food tapos sa iba naman yung regular food?

meleagant8

Mar 4, 2002, 04:39 PM

Originally posted by bepanthene
di ba pwedeng ipag luto ka nung cook just your healthy food tapos sa iba naman yung regular food?

i dont hink so...hasssle pa yun...kaya nga arala na lang ako magluto...tsaka minsan..di na ko kumakain eh...

ynon

Mar 6, 2002, 07:42 PM

i really thought you were a male, meleagant :) yup, i think its best you learn how to cook.

just got my green belt finally.

some more diet tips from Men's Fitness (http://www.mensfitness.com) :

fat-loss enemies

Fast food. Sure, it’s possible to eat reasonably healthy at a fast-food restaurant, but hardly anybody does—to the point that restaurant chains have stopped even offering their healthiest selections. (Remember McDonald’s McLean Deluxe or Taco Bell’s lower-fat menu? Both gone.) And even the food that seems as if it would be healthier often isn’t. For instance, deep-fried chicken or fish is even fattier than most hamburgers. What can you do?
Instead of heading for the drive-thru, pack yourself a nice turkey sandwich on whole wheat with mustard, lettuce and tomato and a piece of fruit on the side. Or if you must eat at your local Burger Barn, order grilled chicken (hold the mayo), a salad with low-fat dressing, and juice or iced tea—and just say no to fries, shakes or supersized anything.

Portion madness. The size of the meals we eat, both at home and especially in restaurants, is going up, up, up. One reason, as Eric Schlosser points out in his best-selling book Fast Food Nation, is that the food itself is often one of the cheapest aspects of running an eatery, which means many restaurants are able to offer huge portions without raising their prices. As a result, we’ve lost track of how much we’re really eating.
One way to control consumption is to monitor just what you’re putting in your mouth: For a while at least, weigh everything you eat and record it in a fat- and calorie-counting guide. Chances are you’re eating a lot more than you thought. Then, rid yourself of the idea that you have to finish everything on your plate—if you’re full, stop eating. If you’re dining in a restaurant with giant portions, just order an appetizer or split an entree with someone else.

Fast food. Sure, it’s possible to eat reasonably healthy at a fast-food restaurant, but hardly anybody does—to the point that restaurant chains have stopped even offering their healthiest selections. (Remember McDonald’s McLean Deluxe or Taco Bell’s lower-fat menu? Both gone.) And even the food that seems as if it would be healthier often isn’t. For instance, deep-fried chicken or fish is even fattier than most hamburgers. What can you do?
Instead of heading for the drive-thru, pack yourself a nice turkey sandwich on whole wheat with mustard, lettuce and tomato and a piece of fruit on the side. Or if you must eat at your local Burger Barn, order grilled chicken (hold the mayo), a salad with low-fat dressing, and juice or iced tea—and just say no to fries, shakes or supersized anything.

Portion madness. The size of the meals we eat, both at home and especially in restaurants, is going up, up, up. One reason, as Eric Schlosser points out in his best-selling book Fast Food Nation, is that the food itself is often one of the cheapest aspects of running an eatery, which means many restaurants are able to offer huge portions without raising their prices. As a result, we’ve lost track of how much we’re really eating.
One way to control consumption is to monitor just what you’re putting in your mouth: For a while at least, weigh everything you eat and record it in a fat- and calorie-counting guide. Chances are you’re eating a lot more than you thought. Then, rid yourself of the idea that you have to finish everything on your plate—if you’re full, stop eating. If you’re dining in a restaurant with giant portions, just order an appetizer or split an entree with someone else.

CLY

Mar 7, 2002, 09:28 PM

ynon,

good analysis.

what i try to do is avoid eating in those restaurants. especially the eat all you can offers on the hotels and dads! but sometimes i just cant help it when i see the food on the table. hehe!

blakedaddy

Mar 7, 2002, 11:22 PM

guys,

who's going this sat sa eb at gerrys libis??

meleagant8

Mar 8, 2002, 01:25 AM

ynon

male ako....hehe!

ynon

Mar 8, 2002, 05:02 PM

meleagant, i thought you are a male because you mentioned about a BF going to your house MWF. sorry for my presumptions :) anyway no big deal.

blakedaddy, i can't go to the eb, i have some visitors to attend to. and i don't know where libis really is :) just have fun and a worthwhile eb :)

cly, in eat all you can resto, you always have a choice on what to eat, so you just have to make the right choice. right? :)

:macho:

meleagant8

Mar 9, 2002, 08:06 AM

Originally posted by ynon
meleagant, i thought you are a male because you mentioned about a BF going to your house MWF. sorry for my presumptions :) anyway no big deal.

blakedaddy, i can't go to the eb, i have some visitors to attend to. and i don't know where libis really is :) just have fun and a worthwhile eb :)

cly, in eat all you can resto, you always have a choice on what to eat, so you just have to make the right choice. right? :)

:macho:

ynon

BF?breakfast un...hehe!
dont worry lalalke ako...hehe!

CLY

Mar 10, 2002, 12:39 AM

meleagant,

haha. may pa BF - BF ka pa kasi. napagkamalan ka tuloy na babae.

ynon,

yup, i can make the right choice of food but damn i eat a lot when its eat all you can. i just cant help it but to gorge on large amount of food para masulit ang bayad.

i remember the promo of don henricos eat all you can pizza. i ate 12 slices and drank 3 big glasses of iced tea! wala ng diet diet!!!

meleagant8

Mar 10, 2002, 06:49 AM

haha!katamad kasi breakfast...haba haba...nagmamadali pa naman ako....

ynon

Mar 12, 2002, 12:54 AM

meleagant,

oo nga eh, pa BF-BF pa. pero at least next time may ibang option na ang acronym ko sa BF. mukhang text addict ka ah :)

cly,

mas gusto kong mag-eat all you can sa saisaki dahil mas healthy ang food nila doon, lalo na ang pink salmon. mas malakas akong kumain. nag-rarice pa ako niyan ha :)

kaya lang iniisip ko sa eat all you can, kahit anong kain mo doon, lahat ng excess nutrients na di na kayang iabsorb ng katawan, ini-excrete din yata. so wala rin yatang silbi. di ba glutony ang eat all you can? palagay niyo?

sino pala sa inyo ang pumunta sa eb ng mga bodybuilders? marami ba ang pumunta?

:macho:

Brandon96

Mar 12, 2002, 10:36 PM

Ynon, guys,

Kokonti lang kami doon sa Gerry's Libis EB. Just me, my GF, pareng Blake and a friend who lurks at this thread, and pareng TensionPH (from the martial arts and arnis threads). We agreed to set further EBs for all of us including the non-weight trainers (e.g., martial artists, aerobicists siguro, etc.). An email groups list and training tips sharing were also agreed upon.

Next time ha? Ang mga di pumunta manlibre naman kayo this time (hehehehe):D

CLY

Mar 12, 2002, 10:39 PM

haha. oo nga. its a sin to eat your heart out.

ako di nakasama sa eb. sayang talaga. susunod talaga punta na ko.

meleagant8

Mar 13, 2002, 02:09 AM

Originally posted by ynon
meleagant,

oo nga eh, pa BF-BF pa. pero at least next time may ibang option na ang acronym ko sa BF. mukhang text addict ka ah :)

cly,

mas gusto kong mag-eat all you can sa saisaki dahil mas healthy ang food nila doon, lalo na ang pink salmon. mas malakas akong kumain. nag-rarice pa ako niyan ha :)

kaya lang iniisip ko sa eat all you can, kahit anong kain mo doon, lahat ng excess nutrients na di na kayang iabsorb ng katawan, ini-excrete din yata. so wala rin yatang silbi. di ba glutony ang eat all you can? palagay niyo?

sino pala sa inyo ang pumunta sa eb ng mga bodybuilders? marami ba ang pumunta?

:macho:

hehe...di naman ako adik...katamad ksi mag type e...

ynon

Mar 14, 2002, 07:59 PM

Chest Workout

Below is a chest routine using dumbbells and pushups. I usually do this to vary my chest exercises so that I will not reach plateau in my gym training. The routines are in compound sets that means one set is composed of a dumbbell exercise followed immediately by a pushup. This is really for intermediate gym goers but for beginners you may do away with the pushups.

1. Incline dumbbell bench press (upper pec, anterior deltoid, triceps) Lie on an incline bench that is set at a 15- to 30-degree angle. Hold a pair of dumbbells over your chest, palms facing forward, knuckles aimed at the ceiling.

Slowly lower the dumbbells to the sides of your chest until you feel a slight stretch in your pecs. Pause, drive the dumbbells straight upward until your arms are almost locked, and repeat.

2. Incline push-up (lower pec, anterior deltoid, triceps) With your feet toes-down on the floor, place your hands (in line with your lower chest) on a bench or an elevated surface.

Holding your body steady and your head in its natural alignment, slowly push upward until your arms are almost fully extended. Pause, return to the starting position and repeat.

3. Decline dumbbell bench press (lower pec, anterior deltoid, triceps) Lie on a decline bench set at a 30- to 45-degree angle. Hold a pair of dumbbells over your lower chest, palms facing forward, knuckles aimed at the ceiling.

Slowly lower the dumbbells to the sides of your chest, in line with your nipples. Pause, drive the dumbbells straight upward until your arms are almost locked, and repeat.

4. Standard push-up (middle pec, anterior deltoid, triceps) Position yourself chest-down on the floor, hands by your shoulders and slightly wider than shoulder width, feet placed one atop the other.

Holding your body steady and keeping your head in its natural alignment, slowly push upward from the floor until your arms are almost fully extended. Pause, return to the starting position and repeat.

5. Flat Dumbbell bench press (middle pec, anterior deltoid, triceps) Lie on a flat bench with your feet on the floor. Hold a pair of dumbbells directly over your chest, palms facing forward.

Slowly lower the dumbbells to the sides of your chest until you feel a slight stretch in your pecs. Pause, drive the dumbbells straight upward until your arms are almost locked, and repeat.

6. Decline push-up (upper pec, anterior deltoid, triceps) Position yourself chest-down on the floor, hands by your shoulders and slightly wider than shoulder width, feet placed toes-down on a bench or an elevated surface.

Holding your body steady and keeping your head in its natural alignment, slowly push upward from the floor until your arms are almost fully extended. Pause, return to the starting position and repeat.

Compound-Set Exercises - Sets - Reps

Incline dumbbell bench press - 2 - 8-10
Incline push-up - 2 - as many as possible
Decline dumbbell bench press - 2 - 8-10
Standard push-up - 2 - as many as possible
Flat dumbbell bench press - 2 - 8-10
Decline push-up - 2 - as many as possible

more on

Men's Fitness Online (http://www.mensfitness.com)

:macho:

ynon

Apr 2, 2002, 03:20 AM

what a long vacation, not only from work or school but also from pex. so how's everybody? what activities have we taken during the last vacation that we can be proud of? as for me, more work and less food. kaya eto, mukhang pumayat. got to get back to the gym.

:macho:

blakedaddy

Apr 2, 2002, 07:34 AM

ynon,

yup you said it. I hope everyone is doing thier share to keep fit during the summer since some of us have nothing to do

Kaiser88

Apr 2, 2002, 09:40 AM

hi guys!
i'm new to this thread and i have a question, approximately how many minutes/hours should i wait after eating a full meal before i can work out?

blakedaddy

Apr 2, 2002, 10:47 AM

Kaiser,

give it around 75 minutes to make sure you get full digestion

meleagant8

Apr 2, 2002, 11:01 AM

Originally posted by blakedaddy
ynon,

yup you said it. I hope everyone is doing thier share to keep fit during the summer since some of us have nothing to do

basta ba wala akong gagawin kaya kong maggym regularly...huhu

whattaguy

Apr 3, 2002, 01:59 AM

Hey there guys!

Can u suggest me a good gym in Manila? With a reasonable price and great facilities? Pls include its price and location. Thank you.

Kaiser88

Apr 3, 2002, 07:26 AM

Originally posted by blakedaddy
Kaiser,

give it around 75 minutes to make sure you get full digestion

Thanks blakedaddy!

blakedaddy

Apr 3, 2002, 08:16 AM

whattaguy,

where exactly in manila are you talking about and how much can you shell out?

Kaiser88

Apr 4, 2002, 08:27 AM

Hi, can anyone suggest some exercises for strengthening the lower back? Btw, I only work out at home so I don't have any specialized gym equipment. All I have are a set of adjustable dumbells.

ynon

Apr 5, 2002, 02:59 AM

kaiser,

most of the leg exercises such as squats, lunges and deadlifts partly exercise the lower back muscles. you can do these even with the use of dumbbells. another exercise that can strenghten your lower back is the back crunch, which is somewhat like a situp or crunch. the only difference is that you have to lay on your tummy or abs instead your back.

how to do it? place your hands at the back of your head. at the start of the execution, lift your head upwards feeling the contraction of your lower back muscles. pause for a second and then return to the starting position with your face not touching the floor. that's one rep. do this 15 times in 3 sets. you can do this with your feet planted on the floor by putting weight on them or inserting them in a low-rise piece of furniture. you can add weight by embracing a weighted object on your chest to put more strength on the exercise. a variation to this exercise is by doing it with your hands and legs unsupported, just like having a freefall with a parachute.

one more thing. you can prevent lower back injuries or pain by correct posture. so always be watchful about it.

this is all for now. just tell me how you are doing about it. keep posting:)

:macho:

Bastian_Valmont

Apr 5, 2002, 05:27 AM

hey there ppl, just stop goin to the gym a month ago... putik sobra sobra kainko di ko mapigilan sarili ko kakakain..hehehehehe anyway balik na lang ulit ako gym siguro by next month ... heheheh btw ynon continue on posting some tips been following that thanks man...

meleagant8

Apr 5, 2002, 08:57 AM

ayos lang yan!

balik ka na lang ASAP!

Kaiser88

Apr 5, 2002, 10:35 AM

Originally posted by ynon
kaiser,

most of the leg exercises such as squats, lunges and deadlifts partly exercise the lower back muscles. you can do these even with the use of dumbbells. another exercise that can strenghten your lower back is the back crunch, which is somewhat like a situp or crunch. the only difference is that you have to lay on your tummy or abs instead your back.

how to do it? place your hands at the back of your head. at the start of the execution, lift your head upwards feeling the contraction of your lower back muscles. pause for a second and then return to the starting position with your face not touching the floor. that's one rep. do this 15 times in 3 sets. you can do this with your feet planted on the floor by putting weight on them or inserting them in a low-rise piece of furniture. you can add weight by embracing a weighted object on your chest to put more strength on the exercise. a variation to this exercise is by doing it with your hands and legs unsupported, just like having a freefall with a parachute.

one more thing. you can prevent lower back injuries or pain by correct posture. so always be watchful about it.

this is all for now. just tell me how you are doing about it. keep posting:)

:macho:

Thanks! I'll definitely give it a try. :D

ynon

Apr 12, 2002, 04:18 AM

Yes, you can get your workout inside your home. Below is an article taken from the April 2002 issue of Men'sFitness Online (http://www.mensfitness.com). I have been using these training schedule when going to the gym is impossible, especially when I am on travel or vacation.

:macho:

When you signed up for that $299 lifetime special at the gym three years ago, you did so with the best intentions. Working out was part of your daily routine, along with an eight-hour workday and dinner with the significant other. Three years later, the eight-hour workday has become a 10-hour day and the S.O. is now your legal partner—as well as the mother of your brand-new bouncing baby boy. Between work, wife and child, there’s no time to make use of that lifetime membership. And no gym means that that sharply defined physique you’ve been chiseling is going to grow a bit soft around the edges, right?

Wrong. Chris Lockwood, M.S., C.S.C.S., says that following the proper workout strategy, regardless of whether you’re training at home or at the gym, will produce the results you seek. As an added bonus, you don’t need to use dumbbells and barbells.

“Using body-weight-only exercises may limit your exercise variety, but not necessarily your gains,” Lockwood says. “The key to making progress is to continually make adjustments in training intensity and volume to avoid plateaus and to progressively push your body’s limitations to stimulate muscle growth.”

The best burn-fat, add-muscle strategy prescribes the following:

> Begin with three to six weeks of strength training. Perform only one or two exercises per major muscle group, completing three to five sets per exercise.

> Choose difficult exercises that don’t enable you to do more than five to seven reps per set. Take about two minutes’ rest between sets, training each major muscle group no more than twice per week.

> When you can successfully complete five sets of six reps for a given exercise, increase the resistance by employing some creative methodology and tactics. Examples: Have a training partner sit on your back during push-ups; hold a dumbbell between your feet during pull-ups (okay, so you’ll need a dumbbell).

> When performing reps for strength, control the descending motion and then explosively contract through the force phase to recruit your fast-twitch muscle fibers and build strength

“After this three- to six-week phase,” Lockwood says, “switch to three to six weeks of muscular-endurance training in which you perform two to four exercises per major muscle group, two to five sets per exercise, up to 15 reps per set, with 30 to 90 seconds’ rest between sets. When you’re able to complete 15 reps for all sets for a given exercise, increase the intensity. Again, do this by increasing the load, or by using intensity-increasing principles such as superslow motion, supersetting between opposing muscle groups, compound-setting between exercises of the same muscle group, and the like.”

To keep making gains, Lockwood stresses mixing up your cycles. “If you want more muscle size, alternate six weeks of strength training with three weeks of muscular-endurance training. For more definition and less size, strength-train for three weeks, alternating with six weeks of muscular-endurance training.”

The Home Workout

Here’s a two-day rotation (click the link at the bottom of this page), which you can complete twice a week for broad upper-body and abdominal work. Set and rep schemes are given for both strength and muscle-building cycles. The only equipment required is a pull-up bar.

DAY 1:

Push-up
Strength: 2-5 sets, 5-7 reps. Muscle building: 3-5 sets, 15 reps.

Elevated push-up
Strength: 2-5 sets, 5-7 reps. Muscle building: 3-5 sets, 15 reps.

Shoulder push-up
Strength: 2-5 sets, 5-7 reps. Muscle building: 3-5 sets, 15 reps.

Dip
Strength: 2-5 sets, 5-7 reps. Muscle building: 3-5 sets, 15 reps.

Seated leg tuck
Strength: 3 sets, 15-20 reps. Muscle building: 3 sets, 15-20 reps.

DAY 2:

Pull-up
Strength: 2-5 sets, 5-7 reps. Muscle building: 3-5 sets, 10-15 reps.

Wide-grip pull-up
Strength: 2-5 sets, 5-7 reps. Muscle building: 3-5 sets, 10-15 reps.

Reverse-grip pull-up
Strength: 2-5 sets, 5-7 reps. Muscle building: 3-5 sets, 10-15 reps.

Crunch
Strength: 3 sets, 20-25 reps. Muscle building: 3 sets, 20-25 reps.

Bent-knee raise
Strength: 2 sets, 15-20 reps. Muscle building: 2 sets, 15-20 reps.

Sets and reps vary with skill level; these are target numbers. While you may be able to perform more sets and reps than prescribed, try to put more effort into each rep so that you reach failure within these ranges

1. Push-up (middle pec, anterior deltoid, triceps)
Position yourself chest-down on the floor, hands by your shoulders and slightly wider than shoulder width, feet extended behind you.

Holding your body and head steady, slowly push upward from the floor until your arms are almost fully extended. Pause, return to the starting position and repeat

2. Elevated push-up (upper pec, anterior deltoid, triceps)
Position yourself chest-down on the floor, hands by your shoulders and set slightly wider than shoulder width, feet extended behind you and placed on a chair.

Holding your body and head steady, slowly push upward from the floor until your arms are almost fully extended. Pause, return to the starting position and repeat

3. Shoulder push-up (anterior and medial deltoids, triceps)
Position yourself chest-down on the floor, hands by your shoulders and set slightly wider than shoulder width, feet behind you and placed on a chair. Bring your upper body closer to the chair so you resemble an inverted V.

Holding your body and head steady, slowly push upward from the floor until your arms are almost fully extended. Pause, return to the starting position and repeat

4. Dip (triceps)
Set a chair behind you and place your palms on its edge. Extend your legs out in front of you and straighten your arms.

Keeping your back straight, slowly lower yourself until your upper arms are almost parallel to the floor. Pause, slowly return to the starting position and repeat

5. Seated leg tuck (abs)
Position yourself on the edge of a chair with your hands grasping its sides. Lean back, holding your legs out in front of you at an angle.

Slowly draw your knees up toward your chest. Pause and squeeze your abs at the top. Slowly return to the starting position and repeat.

6. Pull-up (lats, rhomboids)
Grasp a pull-up bar with an overhand, shoulder-width grip. Bend your knees and hang freely.

Keeping your chin up, slowly pull your upper chest toward the bar. Pause at the top, slowly return to the starting position and repeat

7. Wide-grip pull-up (lats, rhomboids, lower trapezius)
Grasp a pull-up bar with an overhand grip that's slightly wider than shoulder width. Bend your knees and hang freely.

Keeping your chin up, slowly pull your upper chest toward the bar. Pause at the top, slowly return to the starting position and repeat

8. Reverse-grip pull-up (lats, rhomboids, biceps)
Grasp a pull-up bar with an underhand, shoulder-width grip. Bend your knees and hang freely.

Keeping your chin up, slowly pull your upper chest toward the bar. Pause at the top, slowly return to the starting position and repeat

9. Crunch (abs)
Lie on your back with your feet on a chair, knees bent 90 degrees and your hands placed by your ears.

Slowly bring your chest toward your pelvis by curling your abs. Pause and squeeze your abs at the top of the movement. Slowly return to the starting position and repeat

10. Bent-knee raise (abs)
Grasp a pull-up bar with an overhand grip, hands shoulder-width apart, and slightly bend your knees to hang freely.

Slowly bring your knees toward your chest by curling your abs. Pause and squeeze your abs at the top of the movement. Slowly return to the starting position and repeat

Brandon96

Apr 12, 2002, 06:48 AM

Wow, great advice, pareng Ynon! Please PM me that workout so that I can spread it around and/or use it when I can't work out sa gym.:)

Bastian_Valmont

Apr 13, 2002, 02:43 AM

PAGE STARTER hehehehehehehehehehe

thanks tsong sa advice na yan.. try to do that:D :cool:

meleagant8

Apr 13, 2002, 03:12 AM

ko rin ynon...pa PM sa kin....try ko nga yan!

ynon

Apr 13, 2002, 03:16 AM

bastian, ang galing mo tumayming ng page starter, ako hirap:)

more on dieting... taken from MensFitness Online (http://www.mensfitness.com).

:macho:

Conquer your food cravings

Once you’ve started eating healthier, you may find yourself yearning for the kinds of snacks that got you those extra pounds in the first place. Fortunately, those desires will be minimized if you follow our eating plan. “You’re more likely to have cravings if your meals are lacking in variety,” says Adam Drewnowski, Ph.D., director of the nutritional sciences program at the University of Washington.

“A well-balanced diet, by definition, shouldn’t bring on new food cravings.” When you do have cravings, Drewnowski says, they’re likely to be for foods with a combination of protein, fat and salt—such as hamburgers, pizza, potato chips and possibly ice cream. (Women, he says, are more likely to crave sugary fat foods such as chocolate.) Here are five ways of dealing with those yearnings.

Use substitute foods. Cravings don’t usually come from hunger, but from a desire for something physically pleasurable. So give yourself something you’ll enjoy just as much: Have a cup of strong coffee or tea, drink a bottle of water, chew some gum, or make out with your girlfriend.

Reduce your stress. “Being overstressed is often a cause of food cravings, because good foods release pleasure-inducing endorphins and give you physiological satisfaction,” Drewnowski says. So whenever you feel a need to snack, do something relaxing instead: Call up a buddy, play a game that doesn’t present physical demands, or simply sit in a comfortable chair and listen to music.

Move it. “Exercise releases endorphins that can satisfy your physical cravings,” Drewnowski says. “Also, physical activity is a very good way to relieve stress.” Just a brisk walk around the block several times may be enough to clear your head and quell the craving. Plus, you’ll also burn off some calories.

Don’t tempt fate. Keep healthful snacks around the house, but not those items you’re sure to go searching for in weak moments. You would eat them if they were waiting in the cupboard, but you’ll be better able to resist the impulse if eating them involves driving all the way to the grocery store.

Don’t give in. The more you defy cravings, the higher your resistance will become. By not snacking whenever you feel like it, you’ll be teaching yourself patience, and tolerance for an unsated appetite. On the other hand, snacking on junk when you do feel a craving isn’t likely to make the craving go away; on the contrary, Drewnowski says, you’ll probably just end up wanting more. —Ben Kallen

ynon

Apr 16, 2002, 05:29 AM

If there are no perfect bodies, then what is a nice body (men/women)?

Bastian_Valmont

Apr 17, 2002, 02:32 AM

i think that there is no such thing.. its just being healthy...

ynon

Apr 17, 2002, 03:02 AM

but there are a lot of competitions out there centering on good shape and not really on good health. so how do they judge what is good or nice body?

:macho:

Bastian_Valmont

Apr 17, 2002, 06:18 AM

what you see in the outside appearance doesnt necessarily means the same as the inside..

just look ok.. would be ok.. i guess

ynon

Apr 23, 2002, 02:46 AM

i'm training for marathon right now. got a month for it. i got the endurance but i think i have to work on my speed. any tip? is there a thread on running or marathon in this forum? please help:)

:macho:

CLY

Apr 24, 2002, 12:38 AM

Originally posted by ynon
i'm training for marathon right now. got a month for it. i got the endurance but i think i have to work on my speed. any tip? is there a thread on running or marathon in this forum? please help:)

:macho:

for basketball this is what we do in speed training:

i dont know what they call this but its like thumping the floor w/ your arms bent and in front of you as fast as you can. (alternating, not w/ both feet at the same time) this is a stationary movement. you dont go forward or backward.

another is sprinting to the other side of court and touching the baseline and sprint back again. (as fast as you can also)

practice, practice, practice. hope this helps. good luck.

ynon

Apr 24, 2002, 12:54 AM

i dont know what they call this but its like thumping the floor w/ your arms bent and in front of you as fast as you can. (alternating, not w/ both feet at the same time) this is a stationary movement. you dont go forward or backward

cly,

i could not picture out how to do this. am i in a sitting position or lying down while doing this, and thumping my feet alternately? or is it similar to raising your knees to chest level and running in place? just to be sure.

:macho:

CLY

Apr 24, 2002, 02:10 AM

ynon,

sorry for the bad description. you do this in a standing position. then thump your feet alternately as fast as you can. you need not raise your legs high. your training speed remember, just do it as fast as you can. bend your upperbody a little and put your hands in a position as if your sprinting. just find a comfortable stance and do it as fast as you can for as long as you can. good for training speed and endurance. this will keep you out of breath. i can barely do it 3mins. straight.

Brandon96

Apr 24, 2002, 05:56 AM

CLY,

Is that what I see the kids at MILO BEST programs doing? Tumatadyak sa ground in place as fast as they can? Tama ka, that is a good workout for speed training. Will incorporate that into my Pekiti Tirsia speed enhancement.:D

Any dudes near QC who want to learn Filipino martial arts of kali? Try Pekiti-Tirsia. Just text 0917 817 0373 or PM me.;)

Bastian_Valmont

Apr 24, 2002, 07:52 AM

anyone knows a place or knew someone who teaches capuera ( dunno if my spelling is correct)????

blakedaddy

Apr 24, 2002, 08:15 AM

search yahoo for capoeira de manila

CLY

Apr 24, 2002, 01:52 PM

Originally posted by Brandon96
CLY,

Is that what I see the kids at MILO BEST programs doing? Tumatadyak sa ground in place as fast as they can? Tama ka, that is a good workout for speed training. Will incorporate that into my Pekiti Tirsia speed enhancement.:D

Any dudes near QC who want to learn Filipino martial arts of kali? Try Pekiti-Tirsia. Just text 0917 817 0373 or PM me.;)

yup. that is exactly what i mean. yung mga ginagawa ng kids sa MILO best ginagawa rin yung ng lahat ng basketball players for training speed and endurance. :)

Bastian_Valmont

Apr 25, 2002, 02:57 AM

thanks..

Brandon96

Apr 25, 2002, 09:13 AM

Bastian_Valmont,

Pare, instead of training in capoeira, why not learn Pekiti-Tirsia kali? Your own Filipino martial arts! Why not learn knife fighting and reality combat stuff that's not really for sports but rather more of close quarters military combat?

www.rochesterkali.com
www.pekiti-tirsia.net

Just PM me or text 0917 817 0373.;)

ynon

Apr 26, 2002, 12:12 AM

sinubukan ko iyung thumping ah. wala pa ngang one minute tigil na. mas nahihilo ako after ng thumping kesa habang ginagawa ko. pero mukhang effective:)

:macho:

CLY

Apr 26, 2002, 01:51 AM

Originally posted by ynon
sinubukan ko iyung thumping ah. wala pa ngang one minute tigil na. mas nahihilo ako after ng thumping kesa habang ginagawa ko. pero mukhang effective:)

:macho:

:) ganyan talaga. ako halos lumuhod na sa lambot ng tuhod. grabe yang exercise na yan. very effective.

:macho:

Bastian_Valmont

Apr 26, 2002, 04:28 AM

thanks man.. ill try ..

meleagant8

Apr 26, 2002, 04:07 PM

Originally posted by CLY

:) ganyan talaga. ako halos lumuhod na sa lambot ng tuhod. grabe yang exercise na yan. very effective.

:macho:

sinabi mo pa....grabe yan...pag may practice kami...grabe....ang sakit nyan.....

blakedaddy

Apr 26, 2002, 11:50 PM

we also do that in football and we call in chopping your feet. If you guys want conditioning drills, just let me know I got a lot of them

Bastian_Valmont

Apr 27, 2002, 12:04 AM

ey that is also the same thing we do in volleyball.. well that was before i left the training team.. that is really good for the speed..

CLY

Apr 27, 2002, 05:16 AM

hey guys,

any tips for improving vertical leap especially the volleyball players? what we do in basketball is we try to tap the board w/ both hands for 30 times and then rest for a bit and go at it again. i'm losing my leap because i'm gaining weight from bodybuilding.

:macho:

ynon

Apr 30, 2002, 01:35 AM

cly,

a friend of mine who is a volleyball player is using ankle weights in jogging and even during practice. he said it increases his vertical jump. i think he's right since jumping utilizes calves. i think u should also do more ankle exercises. also why dont u try running over a flight of stairs. after doing it one step at a time, make it two, then three steps. this will really exercise your calves.

:macho:

CLY

Apr 30, 2002, 12:17 PM

thanks man. i've already tried ankle weights but it puts too much pressure on the knees if its a bit heavy but if its too light, i dont feel its gonna work.

anyway, the stairs exercise is great not for the calves only but also the quads and hamstrings.

:)

blakedaddy

Apr 30, 2002, 12:38 PM

CLY,

try plyometrics

Bastian_Valmont

May 1, 2002, 12:33 AM

ankle weights is good.. try to practice jumping every now and then as if you were really playing/hitting the ball in the air..it'll help on your vertical leap

meleagant8

May 1, 2002, 03:19 AM

if i will use ankle weights habang naglalakd buong araw....bibilis ba takbo ko nun?para san ba **** un?

meleagant8

May 1, 2002, 03:29 AM

Originally posted by ynon
cly,

a friend of mine who is a volleyball player is using ankle weights in jogging and even during practice. he said it increases his vertical jump. i think he's right since jumping utilizes calves. i think u should also do more ankle exercises. also why dont u try running over a flight of stairs. after doing it one step at a time, make it two, then three steps. this will really exercise your calves.

:macho:

so i can use this kahit practice games lang sa basketball?

meleagant8

May 1, 2002, 03:29 AM

Brandon96

May 1, 2002, 03:30 AM

Guys, I have reservations about ankle weights. Mas natural yata at mas less risk of injury ang magpractice na lang ng jumping with rubber shoes. But my resevations about ankle weights has to do with wearing them everyday.

Mas OK na with me ang stair exercise where u increase the gap between your steps as you run faster up the stairs. Ingat lang baka madapa. No more than 2 steps apart ang next hakbang right?

Bastian_Valmont

May 1, 2002, 03:51 AM

that is much better ....

ynon

May 1, 2002, 09:28 AM

we just did a lot of plyometric exercise this afternoon in our karate class. its all leg work. increases vertical, horizontal jumps and so is lateral movements.

:macho:

ynon

Jun 11, 2002, 02:28 AM

Well, I'm back from a very long training (2 months) in marathon and reap the benefit by placing second. Anyway, I am surprised to find out that the Seasonal Gym Guys thread was deleted. New regulations?

The training for the marathon made my weight dropped from 128 lbs. to 110 lbs. I am very lean now and I need to gain back my lost poundage. So, it's back to gym season.

:macho:

ynon

Jun 12, 2002, 12:38 AM

Below are some smart food chioces you can mix and match to get a balance and effective diet.

Protein

- chicken/turkey breast
- lean cuts of beef
- egg whites or egg substitute
- whey protein

Starchy Carb

- oatmeal
- rice
- potatoes
- whole-grain breads
- fruit (bananas, apples, melons, etc.)
- corn

Non-starchy Carb

- broccoli
- spinach
- mixed greens
- yellow squash
- zucchini
- bell peppers
- onions

Dairy

- low fat cottage cheese
- non fat or low fat milk
- low fat yogurt
- low fat or non fat cheese products

Cheat Foods

- pizza w/ no cheese
- frozen yogurt
- diet ice cream
- popcorn w/ light butter
- fruit smoothie
- coffee drinks w/ non fat or low fatmilk
- angel food cake w/ low fat whipped cream and fresh fruits

Good Luck!

:macho:

Kaiser88

Jun 12, 2002, 03:52 AM

ynon,
can you recommend some foods which are high-calorie but low in fat?

podracer

Jun 12, 2002, 05:36 AM

hey man!s it ok if i go 2 gym,im jst 17?if not *** exersise i can do at home?

meleagant8

Jun 12, 2002, 08:55 AM

podracer

pare...trust me...ako 17 lang din....and so far maganda benefits..

ynon

Jun 12, 2002, 09:34 AM

Kaiser88, most carbohydrates are high in calories. However try the starchy carbohydrates than those high in sugar such as cakes and pastries. Very ripe bananas are high in sugar compared to the not so ripe ones. Just keep on visiting this thread an you'll get more ideas. You may also visit the diet and supplement thread.

podracer, there's nothing wrong with your age. If you decide to go to the gym, you must set your goals first. What do you want to achieve? Do you want to be a body builder? Or you just want to keep your body fit for a sport? Once you have set your goals, then it is time to seek advise what program are you going to take in or out of the gym. Let me know then.

:macho:

blakedaddy

Jun 12, 2002, 01:41 PM

suggestion lang,

why not merge this thread with the bodybuilding thread since the questions asked here have been asked endlessly in the bodybuilding thread.

about asking what supplements to take and what to eat, pls post those in the diet and supplements thread

Brandon96

Jun 12, 2002, 01:49 PM

I agree with Blake. Let's terminate this thread kasi redundant siya sa totoo lang.

ynon

Jun 15, 2002, 12:32 AM

thanks for the suggestion blake. i have been thinking about it since the first time i post this thread but i feel the two threads are not entirely two same thing. i have visited the bodybuilding thread almost regularly but i feel it is not for me because of my lifestyle.

i am not the typical hardcore gym guy and there are others who feel the same way. this thread is fully dedicated to regular guys who could not devote 100% of his time in the gym because of work, sports or any other circumstances.

i also feel that this thread is an option to the bodybuilding thread and not a threat. redundancy is not a bad thing to information sharing.

:macho:

ynon

Jun 15, 2002, 01:09 AM

Kaiser88, here are some other high calorie food:

- raisin: 247 per 100g
- cooked beans: 115 per 1/2 cup
- squash, beets, corn, peas: 75 per 1/2 cup
- apple (medium), banana (small), pineapple (1C): 80
- rice, pasta, oatmeal, white potato, sweet potato(1/2C): 140 per 1 cup
- wheat bread: 110 per 1 big slice

always watch out for the oil and butter in cooking food to minimize the fat in what you eat. bake, grill and steam is the best way to cook food.

:macho:

CLY

Jun 16, 2002, 12:16 AM

kaiser88,

why are you looking for high calorie food? excess calories can turn into fat. be careful. you should be looking for high protein and low fat food.

Kaiser88

Jun 16, 2002, 01:07 AM

ynon, thanks for the suggestions!

cly, my metabolism is very fast and, based on experience, i don't put on fat even though i eat a lot. burning calories is not a problem for me. that's why i asked ynon for recommendations on high calorie, low fat food.

ynon

Jun 17, 2002, 02:27 AM

you're welcome Kaiser88. we have the same metabolism rate. is that to be proud of? even though how much i eat, the heaviest i could get is 130 lbs.

my main diet is carbohydrate, followed by protein. i think i need more carbohydrate because my physical activities require endurance and stamina. next month when i'll be on my regular weight training, i'll put more protein on my diet.

so, i guess my diet is somewhat seasonal too:)

:macho:

CLY

Jun 17, 2002, 11:38 PM

ynon and kaiser88,

then your body types are ectomorph? if it is then do you have a hard time gaining muscle mass when bodybuilding?

ynon

Jun 18, 2002, 12:47 AM

CLY, i supposed so. on the other hand, i'm not really had that difficulty in building mass since i know when i reached a weight of at least 128 lbs. i am already contented with what i see. i never expect my body to be that massive, not with a natural way of body building.

:macho:

Brandon96

Jun 18, 2002, 01:19 AM

I saw Ynon's pics on his website and yes, he's an ectomorph kasi he's so thin pero he looks like a Bruce Lee with his muscles. Not what I'd like to have for all my trouble.

It's perfectly possible to gain size even w/o steroids. Ynon must visit www.ast-ss.com and see Jeff Willett's size.

podracer

Jun 18, 2002, 01:44 AM

Ynon pare, , got some question's here:

how can i fight my laziness n exersise,see i already hve my goal but d problem s my laziness?

s it proper 2 exersise wen u just got up n bed?

*** can i do 4 my body 2 feel gud wen exersising?

at *** age we guys normally developed mucsles nd wen does it end ?

sensya na bro!dmi kong tnong!he......he...!

Kaiser88

Jun 18, 2002, 02:37 AM

Originally posted by CLY
ynon and kaiser88,

then your body types are ectomorph? if it is then do you have a hard time gaining muscle mass when bodybuilding?

cly,
yes, i'm a typical ectomorph and i do have a hard time gaining muscle mass. what would you suggest for people like me to gain mass and maximize their workout?

Det7

Jun 18, 2002, 12:56 PM

umm. pde magtanong?

e pano naman me? gusto ko kasing lumaki yung katawan ko eh. pro im just 120 lbs. 5'6/5'7 (slim) ... what can you suggest? umm.. im just 16..

CLY

Jun 18, 2002, 11:40 PM

kaiser88,

i suggest you lift heavy heavy weights. lift in the 4-6rep range. eat 5-6 meals a day. this really works wonders. of course you need high protein, mid carb, and low fat food to gain lean muscle mass. lots of rest and sleep. limit your cardio exercises. once a week cardio would be enough if you want to get big.

Det7,

lift weights, eat well, sleep well, take vitamins 2x a day.

ynon

Jun 19, 2002, 01:53 AM

podracer, the answer to ur first question is discipline. if u don't have it, ur goal would only be going to waste. how can u get rid of laziness? MOTIVATION.

since u already set ur goal, that in itself is a motivation. now itemize the pros and cons of pursuing it. if u can see more pros then there's no reason why u'll not be going for the goal. to push u further, give urself positive reinforcements.

bombard urself with positive images before and after a workout. look at urself in the mirror. tell urself, "hey guy, ur doing great. i can see improvement in what i am doing." that positive self image will develop as ur doing ur exercises and will eventually imbibe in ur character or system.

there are also external motivators. consider these.

first, look for a buddy whom u can accompany u in going to the gym. this will help u both in pushing each other to do ur workout. he could also spot or help u in lifting weights.

second, look for a gym mate whom u can set as a model for ur goal. envying others sometimes help in pushing urself to do things.

third, look for a gym with a good instructor. a good instructor does not mean a huge one but rather an approachable and knowledgeable one. ask for tips and advises.

fourth, get me as ur personal trainer:)

is it proper to exercise when u just got up from bed?

absolutely. u can even start before getting up. don't u notice that just after waking up u feel like a good stretch? yes, do ur stretching in bed. that would help u in warming up ur body and finally forget the laziness in standing up.

first, extend ur arms overhead. overlap ur fingers together and push them outward. feel the stretch in ur spine and back. hold for ten seconds and repeat.

second, stretch ur fingers, hands, arms, shoulders, legs and the rest of ur body. (i'll be posting exercises here for warming and cooling down soon)

third, lie flat on ur stomach and place ur hands under ur abs and extend ur arms slowly raising ur head up simulating a cobra. this is a cobra stretch. repeat. after that do the cat stretch. from the cobra stretch curl ur body allowing ur hands to slide backward and push ur back up in an arc. repeat.

fourth, now u can get up and follow the stretching with pushups and crunches on the floor. there, u almost have a complete workout:)

what can u do to feel good when exercising?

do the warm-ups. don't skip it. it will help u in performing the exercises and preventing u from getting injured. (more on this soon).

at *** age we guys normally developed mucsles nd wen does it end ?

i think when we get old. that i really don't know. let me research on that:)

:macho:

blakedaddy

Jun 19, 2002, 08:26 AM

ynon,

the bodybuilding thread is not about hard core bodybuilding. It is natural bodybuilding if you as me. read all the questions here, they have been answered in the bodybuilding and diet and supplement thread. questions like routines, things to eat, mass gain and weight loss. Sayang lang ang time since redundant na ang questions.

lastly,

if you ask any serious health buff, the term seasonal gym guy is a paradox. Fitness should not be seasonal, rather it should be made a lifestyle no matter whether your goal is to be fit, gain or lose weight, compete in bodybuilding or any other sport, it is all the same

ynon

Jun 19, 2002, 09:50 AM

blakedaddy, i'm aware that fitness is not seasonal, that it should be a lifestyle. what i mean about the "seasonal" is going to the gym. fitness is not confined to the four walls of the gym. you can do it anytime, anywhere and with anything.

with regards to the bodybuilding thread, no offense meant but since the thread has reached multiple pages already, it is very difficult to browse all the post before u can get answers u want. sometimes i pity the visitors of the thread when u tell them that their qs have been answered already by previous post and that they have to browse the whole thread. if i am a very busy person or i am only renting at a cybercafe, my time will be consumed browsing the entire thread. so may i suggest that u should provide the link to the answers just like what the mods are doing here if they think that qs or topics have already been discussed. also i would like to suggest that you should organize the subtopics and a & q in the bodybuilding thread and make an outline or table of contents where all the visitors can make reference to their queries.

as for redundancy, i have answered that. there's nothing wrong about that. i would like to be interactive with the people visiting this thread. if they have questions, they have to be addressed personally.

:macho:

Brandon96

Jun 19, 2002, 11:02 AM

Bluntly speaking pareng Ynon, this thread is redundant. The bodybuilding thread is not hardcore--it's for ALL types of body builders. Besides, I do agree with you that it's hard to search MANUALLY for a question and answer for certain topics on the Bodybuilding thread, but that's why we have the "Search" key here on PEx di ba?

As for wasting time on the internet in a cybercafe, I must tell you that I honestly find it frustrating to have to read TWO threads on bodybuilding (bakit hindi na LANG PAG-ISAHIN?). Kung tutuusin dapat nga pati ang DIET AND SUPPLEMENTS imerge na rin sa Bodybuilding thread.

Kaya let's shut down this thread. No offense or nothing personal ha pare pero opinion lang.

blakedaddy

Jun 19, 2002, 02:17 PM

ynon,

first of all, if a person really wants to achiever such a goal, reading through the thread would not be an issue. as we Filipinos say "kung gusto may paraan, kung ayaw may dahilan" second, I am not a moderator (though I would love to be one) and hence, I cannot just make some moves. I do however, plan to put up a bodybuilding FAQ in the future

ynon

Jun 20, 2002, 01:04 AM

Brandon96, the search facility donot give u specific posts but only the thread. so it does not help much in easing the browsing problem.

as for shutting this thread because of redundancy, it's not justifiable. first and foremost, as i always reiterated, it's never bad or wrong to be redundant in sharing information as long as it is correct and not be a source of misinformation or disinformation. second, there are a lot of related threads in pex, and they are still growing. lastly, this thread offers an option for everyone and not as a replacement to the bodybuilding thread.

oks lang pareng brandon, i always respect ones opinion. kaya lang mas makulit ako:)

blakedaddy, i agree with u with the "kung gusto may paraan, kung ayaw may dahilan". the problem is people like their life to be easier and there are some ways to do that, why not consider it.

for putting up a bodybuilding FAQ in the future... "suportahan ta ka" :)

PS. i would really like the issue of redundancy to be over so that we can proceed with our objectives here :)

:macho:

ynon

Jun 20, 2002, 02:00 AM

cortisol is a hormone that together with testosterone play a key role in muscle growth. while testosterone is the prime driver in muscle development, cortisol is a stress hormone because it is release in large amounts during intense stress. when the body pumps out huge amount of cortisol, it can ultimately cause decreases in muscle mass and strength. to counter this, the body must keep the testosterone/cortisol ratio balance. how?

taking a daily 1,200-IU dose of vitamin E will prevent oxygen radical-induced muscle damage and 1,000 milligrams of vitamin C taken daily during intense training will keep cortisol buildup to a minimum.

so guys, don't forget your vitamins C and E.

:macho:

podracer

Jun 21, 2002, 05:45 AM

pareng BRANDON96,BLAKEDADDY.i respect ur opinion!

BUT I THINK DIS THREAD S NOT REDUNDANT ND SHUD NOT B SHUTDOWN

FIRST *** 4 me s a "seasonal gym guys" (illiteraly)s d guy hu seasonally goes 2 gym dat his effort of mproving his body was useless.Der4 d subject suggests dat we must go 2 gym as possible as we can so dat d "effort,time,nd money" will not b wasted.(review Ynon's intro)

SECOND "bodybuilding" s d process of developing d musculature of d body 4 "COMPETITIVE EXHIBITION"(refer 2 Webster Dictionary) dis der4 shows d "big difference" of BODY BUILDING frm *** Mr.Ynon s reffering 2 ,wc s going 2 gym on d purpose of "TONING" d body nd absolutely not 4 "COMPETITIVE EXHIBITION".I der 4 subject MR BRANDON ND BLAKEDADDY,2 change 1st d "TITLE" of "BODYBUILDING" thread b4 requsting 4 d "shutdown" nd reffering 2 dis thread as "REDUNDANT".

THIRD I wud like 2 nform MR BRANDON96 dat it was never time wasting 2 browse 4 dis thread since dis was entirely diff frm "BODYBUILDING" thread (read my 2nd statement),as 4 HIS request 2 put dis thread nd d BODYBUILDING thread has no basis since me myself was n d cybercafe nd I never find it wasting.

LASTLY "BODYBUILDING" thread s "hardcore" ,entirely diff frm dis nd DIS MR YNON thread givs us d oppurtunity 2b nform,prepared nd giv advice b4 we go 2 gym 4 d purpose of "TONING" r body.
MR BRANDON nd BLAKEDADDY's request was "baseless"nd fail 2 giv evidence.I hereby adress dem 2 "research" more bout deyr pny!

note:podracer has no ntention 2 offend brandon69 nd blakedaddy.lets respect each's opinion.

CLY

Jun 21, 2002, 06:06 AM

podracer,

wow. you sound like a lawyer. :D

ynon

Jun 21, 2002, 09:33 AM

podracer, hey man, uv done a good job on consulting mr. webster about the bodybuilding thing. i intend to do the same but since un already done that, tnx man.

to add however, i would just like to point that going to the gym is not a useless thing. it would only be useless if u go without a goal and u don't have the discipline, dedication and perseverance to reach that goal.

:macho:

tokwatbaboy

Jun 21, 2002, 10:59 AM

hi ynon,

so you're a marathoner.
i've been looking for a training or running partner.

so where do you usually train/run?

Brandon96

Jun 21, 2002, 01:34 PM

Bodybuilding is always competitive....daw?

Answer: FALSE.

I have no intentions of competing but the advice for bodybuilding in the bodybuilding thread is the same for anyone who lifts weights for other purposes--toning, sculpting, strength gaining, sports conditioning, the bodybuilding thread, if you read all the posts from day 1 to the very last one, tackles all sorts of training questions and is COMPLETE IN ITSELF. That's the evidence I do hereby present.

The advice here is exactly of the same kind and nature as the stuff posted on the Bodybuilding thread. Therefore it is redundant. And it does take up too much time surfing or posting or reading two threads that deal with lifting weights. Take note, how many of the people at the Bodybuilding thread do compete or intend to compete? Konti lang po! Right now, I am spending an extra 5-10 minutes composing this post when I could have done so KANINA PA THUS SAVING ME 10-15 MINUTES had this entire thread simply been done away with and every single content herein posted in the Bodybuilding thread.

Bodybuilding or weight training is not intrinsically hardcore. You don't even have to work out everyday; that's overtraining and a bad habit to avoid. Weight training in some progressive schools of thought is INHERENTLY SEASONAL (2x a week). Have you heard of High Intensity Training or HIT?

Podracer, ang isa pang point na dapat mong tandaan, NAKAKA IRITA AT NAKAKABOBO ang pagsulat mo using txt lingo. I just hope it doesn't indicate a problem with grammar or spelling or even syntactical composition on your part.:rolleyes:

blakedaddy

Jun 22, 2002, 01:16 AM

ther are two typs of bodybuilders....

1. competitive: has plans of competing or is currently competing. thus he has to skillfully sculpt his body bringing in an equilibrium off mass, symmetry, proportion and definition in order to win
2. recreational:has no plans of competing whatsoever but trains to make his body look the way he wants it to

if you guys think that all the bodybuilding regulars are planning to compete or currently competing, you can count on one hand those who are currently competing or aspiring to. many posters there are recreational bodybuilders.

ynon

Jun 22, 2002, 02:47 AM

bodybuilding is usually competitive.

answer: true

i think that's one thing that podracer missed in that definition, yet he is partly right. bodybuilding on britannica...

Developing of the physique through exercise and diet, often for competitive exhibition. Bodybuilding aims at displaying pronounced muscle tone and exaggerated muscle mass and definition for overall aesthetic effect. Weight training is the principal form of exercise used; high-protein foods and vitamin and mineral supplements contribute to the diet. Bodybuilding competition grew largely out of 19th-cent. European strongman theatrical and circus acts. The first important international competition was the Mr. Universe contest, founded in 1947. It was followed in 1965 by the even more prestigious Mr. Olympia contest. Competition for women began in the 1970s. In 1998 bodybuilding was granted provisional status by the International Olympic Committee. The use of steroids to enhance performance, though generally forbidden, has long been common among bodybuilders.

bodybuilding started as a sport and by this nature it is often intended for competition. but today, it evolved into a common lifestyle for people who want to look and feel good.

one important aspect in bodybuilding is weight training. competitive bodybuilders may have different weight training program vis-a-vis with recreational bodybuilders. similar with sportsmen. swimmers may have different weight training program compared with the gymnasts. thus, each and everyone who does weight training may have different programs to follow.

hardcore is not equal to overtraining. hardcore (my relative definition) means having the objective of getting bigger than what is ideal or regular. simply put, a 5'6" guy with a weight of 160 lbs of hard muscles is a hardcore gym guy.

podracer, i agree with brandon96 on the way u wrote ur post. i understand that we're in the txt age but it is not advisable if u r trying to convince people. if u want to master a language, provide justice to it and do it right. if u keep on doing it from age 17, how far can u go?

tokwatbaboy, yeah, i started to run 4 months ago. completed two 5k runs and scheduled for two next month. i (we) usually train at fort bonifacio where we work and sometimes at ultra. if you like to have a running partner, u got me and 4 others. actually we already have a group, 2 females and 3 males. anyway, where do u work?

:macho:

podracer

Jun 22, 2002, 03:15 AM

BRANDON ND BLAKEDADDY

I never said dat "BODYBUILDING"r 4 those hu intend 2 compete.I was pointing out d difference of "BODYBUILDING" nd "TONING".
Dude its very important dat we know *** wer talking bout.F u reffering 2 "working out on a gym just 2 improved or developed ur muscles" Mr.WEBSTER suggests dat u use d term "TONING" rather dan "BODYBUILDING" wc means "working out on a gym on d purpose of DEVELOPING D MUSCLES 4 COMPETITIVE EXHIBITION

Furthermore,dis thread s 4 those "who wud like 2 go 2 d gym just
2 tone deyr body" nd support dat dis thread s entirely diff frm bodybuilding thread.

As 4 d "BODYBUILDING" thread "i find it more time wasting" granted d fact dat it has so many pages making it hard 4 me 2 browse.

Tnx BRANDON 4 ur concern on my syntactical composition.I appreciate it bro!I like those hu correct my mistakes.

Its just ur request of "TERMINATING" nd lamenting on d "REDUNDANCY" of dis thread s "futile",nd asking 4 it 2 combined
wd "BODYBUILDING" thread s "pointless"granting how long d pages r of dat thread.And i guess you hav no reason 4 requesting
those,since we hav r "excellent" MODERATORS 2 decide f a thread
s redundant or has 2 b terminated.Lets leave it 2 dem bro!

ynon

Jun 22, 2002, 03:16 AM

Sometimes you will hear some people in the gym telling others they are doing “heavy training” today. What does this mean?

Heavy training comes from the concept of establishing your one-rep max (1RM) on various lifts, and from it you will get 70 to 85 percent of the weight to make the training heavy. How would you determine your one-rep max?

There are two ways to get your 1RM. First, pick a weight you think you can only lift just once. If you can lift the weight twice, it’s too light to use as your one-rep max. Second, the one that is advised today because the true max (the first method) may cause high injury is by using an equation. To calculate your 1RM, take the amount of weight you can do for ten reps and then multiply it by 1.25. A guy who can bench 150 lbs would have an estimated 1RM of 187.5 lbs. This means that you will have a “heavy training” if you will bench a maximum of 160 lbs of 4-6 reps.

:macho:

podracer

Jun 22, 2002, 03:26 AM

CLY

Jun 22, 2002, 05:23 AM

hmm...after reading podracer's post, im having doubts whether i'm was really into bodybuilding. maybe we should start a new thread called "TONING" since MR.WEBSTER explained the difference to us.

blakedaddy

Jun 22, 2002, 02:26 PM

good point CLY.

we are not talking about what "hardcore" means to you mr Ynon. Because if you say that a 5'6 160 bl person is "hardcore than many of the cover models in men's fitness and men's health would be considered "hardcore". The only competition a bodybuilder usually faces is himself and heavy training isn't always the norm.

I already put up an FAQ thread so I hope dun nyo na i post mga questions nyo. bodybuilding for those who want to tone, lose weight, or gain mass is no different. The only difference is in the diets and set and rep scheme

Det7

Jun 22, 2002, 03:20 PM

ei. i have a friend who is a gym instructor and is a member of the Judo Philippine team.. wala lang. ive started to go to the gym kasi 3 days ago. then yon.. he told me na after workout. its good to eat foods rich in protein.. um.. like "nilagang itlog"..

can this really help, others say kasi na its better to eat before magworkout..

anyways.. meron ba kayo diyang tips about sa mga foods para sa mga nagpapalaki ng katawan? :naughty:

blakedaddy

Jun 22, 2002, 04:48 PM

go to the diet and supplements thread

ynon

Jun 22, 2002, 05:42 PM

blakedaddy, i brought up the word hardcore in this thread, and since it's me who brought it up i qualified it by defining it as how i see it. it's my hardcore, not anyones else.

the term hardcore is not in the mainstream of bodybuilding. it's definition and description vary from person to person. it's connotation may be endless. ur definition (and that of brandon) of hardcore centers on the training program (HIT), the means. i define it on the objective, the end. so we're not really talking on the same level.

i am a subscriber to Men's Fitness for at least 10 years now and seldom would i see competitive bodybuilders gracing the pages unless he's a celebrity like mr. terminator. Flex and Muscle and Fitness magazines on the otherhand focuses on the competitive bodybuilders the like of Lee Haney or Bob Paris (not sure if they're still in the scene). my point here is that, by just looking on the model and format of the mag, the latter mag is hardcore whereas the first is not, because if not they would have merge these mag and call it bodybuilding. considering they are joe weider's publications.

moreover, provide me a 5'6", 160lbs guy; a 5'7" 180lbs; a 5'8" 200lbs. (i am even very conservative with these proportions) what do u think they would look like? i'm not saying that they would be ugly, but i'm sure they are not average looking guy.

as for the faq thread. i am looking for it here in the hobbies and recreation forum but i could not find it. is it a separate thread? again, it would be very helpful if u provided the link blake. anyway, i told u that i will support u on this one, but it doesn't mean that i am going to delete this thread. this thread will continue as long as there are seasonal (read: regular/average) gym guys, like me.

one question: does this thread a threat to the bodybuilding thread? if not, please give this thread some air to breathe.

Det7, first of all, may i ask for ur goal in going to the gym? how big would u like to become? what's ur stats right now?

eating before going to the gym is advisable especially eating high carb food. this would give u energy for the training. after the workout, don't forget to eat protein rich food.

ok ang nilagang itlog. u can even eat two. just avoid cooking it in oil. as for other foods. try hitting the back button of ur browser or click page one and u will see quality food posted in the first 5 or so posts:)

next: the essentials of warming up and cooling down.

:macho:

blakedaddy

Jun 23, 2002, 01:47 AM

ynon,

about some cover models that are bodybuilders, look up your men's fitness archives. Jan 99 issue has a chest article which features Christian Boeving aka the commander in battledome as a cover model for the chest routine. Mike O'hearn, 1997 natural mr universe has been on the cover of multiple fitness mags that are not hardcore. Tito raymond, NPC team universe middleweight champ is a model for those hydroxycut ads. More often than not, those who you think are "hardcore" are those huge and steroid using bodybuilders. Try looking at some natural bodybuilders and you will see they look good and in my officemate's terms. "Mukha pa rin silang tao". They're just a bit more cut and massive than the average person but i'm sure at one point in your life you wanted to look like on of them, not knowing they were bodybuilders

Leif_Erikson

Jun 23, 2002, 02:17 AM

pod_racer mistakenly differentiates toning from bodybuilding. he forgets that toning is simply a SCALED DOWN version of weight training the bodybuilding way. BTW, the bodybuilding way (either done the "one-set-to-failure" or HIT way or done the traditional 3 sets or 4 sets way is not really hardcore. blakedaddy is CORRECT when he says that bodybuilders are not by definition hardcore. it appears to me that ynon and pod_racer consider being huge or big or calling yourself a "bodybuilder" already qualifies you as hardcore. Not....!

Besides, stop piddling over dictionary definitions and get to the very SUBSTANCE. If you scan (even cursorily or perfunctorily) the posts on the Bodybuilding thread, you will notice that the VERY SAME CONCERNS being posted here by so called 'seasonal' gym goers are IDENTICAL WITH those posted previously and still being continuously posted by those ynon and pod_racer would call 'hardcore'. And why? Simply because we use the term "body building"?

Det27, just go to the diet and supplements thread and if you feel too tamad to do so, use the SEARCH function of PEx.

The people on MEN'S HEALTH and MEN'S FITNESS and MEN'S WORKOUT magazines are not 'seasonal gym guys', mind you. They are bodybuilders, regular bodybuilders, yun nga lang they do not use steroids and they do not try to get too big. But make no mistake--THEY WANT TO GET BIG ENOUGH otherwise those magazines wouldn't have hired them as cover models if they were not big enough! I mean, if by calling yourself a "seasonable gym guy" you mean to say you only work out 1x a month or 2x a month, then I tell you pare, YOU'RE WASTING YOUR FRIGGIN' TIME in the gym.....better make it a regular activity ASAP or quit it na altogether.

Actually, going to the gym seasonably makes me wonder if these so-called seasonable gym goers really want to achieve any body changes. Do they go to the gym to get size or even to get toned? Man, to get TONED you need to put in the time and change your lifestyle! Those who think they can get toned by going to the gym once in a while are fooling themselves. It's like those people who still think that by doing 1,000 crunches a day they will lose their "tiyan na malaki". Not! To get toned and to get a sixpack and to become like Illac Diaz, you have to use a standard BODY BUILDING routine. There's no such thing as a seasonal gymgoer's routine. If ever there is one, I'd call it the "istiran-wasting-my-time-just-to-make-sosyalan-chitchatan-at-the-gym" routine.:rolleyes:

ynon

Jun 23, 2002, 11:09 AM

guys, please read my posts very carefully. why?

1. i never said that bodybuilders are hardcore. check carefully my definition. i even gave an example. but competitive bodybuilders usually are.

2. i also watch battledome and learn that the commander’s (christian boeving) stats are about 6’3” and weighs 260 lbs. that's his stats in the battledome site but at his personal and official site, he said he is maintaining a 225 lbs weight. he even described his father to be big at 6’4”, 220 lbs. that is not hardcore to me. he could be a hardcore if he’s only 5’7” or 5”8.

3. as for mike o’hearn (from battledome too) stats, 6’4” 260lbs. he looks stocky though his stats are somewhat like that of christian.

4. the magazine where this models pose may not always be hardcore, of course.

5. the hardcores:kickinger, 6'4" 320lbs. priests, 5'4" 203 lbs., wheeler, 5'9" 232 lbs., francois, 5'9" 255 lbs., demayo, 5'10 250lbs., etc. these weights are even their competition weights. how much more their off-season weight.

6. i never said that the people on MEN'S HEALTH and MEN'S FITNESS and MEN'S WORKOUT magazines are 'seasonal gym guys'.

7. i don’t go to the gym once or twice a month. i go to the gym when my sport or my job would allow me to spend the whole time (not 7/24) in the gym and do my regular gym program.

8. my time in the gym is never wasted, and it has indicators.

9. going to the gym once in a while is not the nature of a seasonal gym guy. please read my posts carefully (again).

10. dictionaries, encyclopedia and other references are used to strengthen or solidify a point. if we’re going to base all our contention with our opinions and experiences alone we could never reach a settlement.

guys, there is only one issue here, not hardcore. you want this thread deleted because it is redundant. i already address the issue and if u still want to continue, please let’s raise this to the moderators and settle this at that level.

:macho: