[MERGED] Diet and Supplements

[blakedaddy]

guys,

the bodybuilding post is getting really flooded. If you have any questions regarding supplements and diet (what to eat), how to lose or gain weight. please post them here so that we can use the seasonal gym guys and the bodybuilding posts for questions and answers on training. Thanks

[CLY]

i know everybody who's into bodybuilding want big lean muscles.

ok. let's start with what to eat and not to eat when you want to get ripped. meaning, you want to get big lean muscles and lose fat.

i think for starters one should avoid all visible fat from meat, junkfood, sweets, deserts, fastfood chains, and fried food.

i believe one should eat more fish, veggies, and fruits.

any other recommendations on what to eat and avoid eating?

[Brandon96]

I wish someone would come up with healthy "fastfood" for bodybuilders on the go, who can't cook while at the office or while holding regular jobs on the road or while busy with business and other stuff.

CLY, iwas as in "permanently" or reduce lang naman to siguro once a week? Of course, I won't mind abstaining from Jollibee and reserving it only to kiddie birthdays of relatives and friends, and I won't miss Coke and softdrinks, either. But is an occasional cinnamon roll (occasional, i.e., once a month) bad for us?

In my case, since I do arnis aside from weights, should I up my meals from 3 regular to 4 or 5 small meals? Or should I cut down on my consumption? Or should I just maintain it yet replace the flaky and empty stuff with substantial fare like more fish and vegetables?

[blakedaddy]

Brandon,

eating small frequent meal has been proven to help reduce weight better than eating 3 large meals. also, your total calorie intake for the day must be lower than your maintenance level.

[meleagant8]

how would i know the maintenance level ng katawan ko?e yung amounts ng calorie?




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:) :D ;) :p :cool:

[greenchick]

brandon,

avoid talaga as in permanently. living healthy should be a lifestyle and not just for some period of time. an occasional burger or cinnamon roll wont hurt but most of your food intake should be watch closely if you really want to be lean and healthy.

eating small amount of food for 5 times a day is much better than eating a very large amount of food once a day. so its much better to eat less but more frequently. of course, you should replace junkfood with health foods.

[blakedaddy]

to get how many calories you need in a day multiply your bodyweight by 15 e.g. 150x15=2250

a gram of carbs =4 cals
a gram of protein =4 cals
a gram of fat = 9 cals

1 cup of rice =50 g carbs
1 chicken breat =25 g protein

[CLY]

sorry, that's my reply. i forgot to logout green chick.

[CLY]

anyone who wants to share their diet regimen or diet experiences? just to keep things interesting.

[CLY]

anybody tried steriods before? anybody can share experiences of other people who used steriods?

[blakedaddy]

CLY,

I never tried steroids but there was an article I read about this top ranked IFBB pro telling about the horrors of steroids. try going to musculardevelopmetn.com. there is a story about roid there.

about my diet, here is how it goes....
I take in about 2300-2500 cals a day. Lots of rice, chicken, beef and potatoes. I have vegetable meals at least 3x a week.

here are my supplements:
Universal UniSyn MRP
optimum nutrition whey ( value for money)
cyclo zmass
l-glutamine
hydroxycut

[blakedaddy]

How Does Creatine Work?
Creatine is an essential player in one of the three primary energy systems used for muscle contraction. It exists in two different forms within the muscle fiber: as free (chemically-unbound) creatine and as creatine phosphate. This latter form of creatine makes up two-thirds of the total creatine supply. When your muscles contract, the initial fuel for this movement is a compound called ATP (adenosine triphosphate). ATP provides its energy by releasing one of its phosphate molecules. It then becomes a different compound called ADP (adenosine diphosphate). Unfortunately, there is only enough ATP to provide energy for about ten seconds, so for this energy system to continue, more ATP must be produced. Creatine phosphate comes to the rescue by giving up its phosphate molecule to ADP, recreating ATP. This ATP can then be "burned" again as fuel for more muscle contraction.

The bottom line is that your ability to regenerate ATP depends on your supply of creatine. The more creatine you have in your muscles, the more ATP you can remake. This allows you to train your muscles to their maximum potential. It's that simple. This greater ATP resynthesis also keeps your body from relying on another energy system called glycolysis, which has lactic acid as a byproduct. This lactic acid creates the burning sensation you feel during intense exercise. If the amount of acid becomes too great, muscle movement stops. But if you keep on regenerating ATP because of all the Creatine you have, you can minimize the amount of lactic acid produced and actually exercise longer and harder. This helps you gain strength, power and muscle size; and you won't get fatigued as easily.

Creatine has also been shown to enhance your body's ability to make proteins within the muscle fibers. Two of these proteins, actin and myosin, are essential to all muscle contraction. So when you build up your supply of these contractile proteins, you actually increase your muscle's ability to perform physical work.

[CLY]

i havent tried steriods too. anyway, im too scared to try it at all. but i have read that steriods is also use for medical purposes.

my everyday diet consists of 60 to 70% rice. 20% protein coming from fish, chicken and beef. 10% vegetables and fruits.

tip for losing fat: drink as much water as you can. not just 8 to 19 glasses. because if your body doesnt get enough water it tends to retain water and fat on your body.

my only supplements are usa sports lab protein whey and vitamin e.

[blakedaddy]

CLY, try dropping by walter mart or cash and carry since that's where I get my supplements at a reasonable price

[Idiosyncratic]

I've bought several of the diet supplements from GNC no less so it didn't come cheap yet there was no effect...:uh: I reduced my food intake and ate more fruits and veggies and included an excercise regimen at least 1 hour 4 to 5 times a week...what's the problem? I've tried so many supplements the so called fat burners don't work, the diet pep pills keep you awake a little longer than usual which for me meant I cleaned the house alot :bonkself::laugh: not a bad thing...

[CLY]

idiosyncratic,

what is your target goal? i assume that you want to lose fat because you mentioned fat burners.
how long did you do your program? are you consistent?
what exercises do you do? it is of utmost importance that you do your exercises with intensity. also choose what exercises you do. example: 30 mins of jogging or skipping rope is definitely much better and more intense than 30mins. of riding a bike.
be more patient. i advice that you lose the junkfoods, sweets, and visible fat from your diet. drink plenty of water. no softdrinks or beer. you'll get the results that you want in time.

as for the supplements what exactly do you take?

[meleagant8]

Originally posted by CLY
idiosyncratic,

what is your target goal? i assume that you want to lose fat because you mentioned fat burners.
how long did you do your program? are you consistent?
what exercises do you do? it is of utmost importance that you do your exercises with intensity. also choose what exercises you do. example: 30 mins of jogging or skipping rope is definitely much better and more intense than 30mins. of riding a bike.
be more patient. i advice that you lose the junkfoods, sweets, and visible fat from your diet. drink plenty of water. no softdrinks or beer. you'll get the results that you want in time.

as for the supplements what exactly do you take?

si that means pwede iced tea?i drink lots of iced tea eh...effective ba *** water therapy?

[blakedaddy]

meleagant,

lol e di kung effective iced tea, mega ripped na dapat ako. the best way to lose weight is by reducing your overall food intake but not drastically, just moderately

[meleagant8]

Originally posted by blakedaddy
meleagant,

lol e di kung effective iced tea, mega ripped na dapat ako. the best way to lose weight is by reducing your overall food intake but not drastically, just moderately

lol! hehe...kala ko kasi nakakataba iced tea....bihira ako uminom ng tibig kasi....




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:snake: :snake: :snake:

[CLY]

meleagant,

pure drinking water is still the best. iced tea kasi may calories pa. but its better than drinking beer!

[meleagant8]

kaso i drink a lot of iced tea....para nga yun *** tubig ko eh....

[Idiosyncratic]

Cly: My goal is to lose 20lbs it used to be 10 but then I gained, :lol: I stuck to it a couple of months my exercise varied with the nordic track skier machine, the cloud walker, and variations of aerobic exercise as well as power walking. I don't drink softdrink or beer. Water and occasionaly iced tea. Hmmmm I forgot the names of all the stuff I took lets see xenadrine, uhm :hmm: metabolife, metabolite, bangkok, xenical, the GNC thingy their own brand that comes in a box, then various fat burners and diet pep, power up, exofat, ano pa?.....dami eh, nothing ever worked with me:depressed:

[ynon]

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:

[CLY]

Originally posted by Idiosyncratic
Cly: My goal is to lose 20lbs it used to be 10 but then I gained, :lol: I stuck to it a couple of months my exercise varied with the nordic track skier machine, the cloud walker, and variations of aerobic exercise as well as power walking. I don't drink softdrink or beer. Water and occasionaly iced tea. Hmmmm I forgot the names of all the stuff I took lets see xenadrine, uhm :hmm: metabolife, metabolite, bangkok, xenical, the GNC thingy their own brand that comes in a box, then various fat burners and diet pep, power up, exofat, ano pa?.....dami eh, nothing ever worked with me:depressed:

wow. that's a lot of drugs and supplements. all i can say is that losing weight is not that easy really. you have to be disciplined.
i suggest you take all those drugs and supplements away and we do it the natural way since you said that all of them dont work..........what is the sense of going on when its not working at all. this will also save you money.

the most important thing when you want to lose weight is your eating habits. i know its hard not to eat those junkfood and fat from beef or pork. but you really have to tell yourself that you want to lose those 20lbs. reduce your overall food intake by cutting all visible fat from meat and avoiding desert. i have mentioned this a number of times already. replace all those meat with fish, vegetables, and fruits. instead of snacking on junkfood, try fruits. just eat smart. you know whats healthy and whats not.

losing weight is all about dedication. its ok to sneak in some ice cream, cake, and chocolate bars but not all the time.

the next most important thing in losing weight is cardiovacular exercises. i suggest that you use the most tiring cardiovascular equipment you have for a more intense workout. what i mean by tiring is something that makes you breath really heavy. because oxygen burns fat and the more oxygen you breath in the more fat you lose. that is why sprinting is the most effective cardiovascular exercise. doing sprints for an hour will burn you more than a 1000+ calories. i recommend doing cardios in the morning before breakfast and after dinner at night. it has been proven that during these times that fat from your body are immediately burned.

i advice you do cardio's everyday if you're not into lifting weights for about 30-45mins of intense exercise. you can take a 2-3 minute breathers in between that time when you can no longer
go on. if you do weights, then make sure you have an 8-12 hour interval after you're gym sessions before doing cardio.

incorporate these two in your lifestyle and you will lose unnecessary fat. living healthy is not just for a period of time it must be for life.

[blakedaddy]

well said CLY.....

you can take all the diet pills in the world but if you don't have good eating habits and dont exercise. you won't lose fat. you'll lose weight but in the form of lean body mass

[CLY]

thanks blake. losing weight all boils down to consistency in good eating habits and exercise.

[Brandon96]

No one could have said it any better....

What do you guys think about the grilled Teppan foods that I ingest for lunch? I have no choice but to eat out for lunch since I'm a working guy, and packing lunch is not exacty my cup of tea. What should I be eating for lunch and dinner?

I discovered last night Kowloon's chicken topping. The chicken thigh was OK, and the vegetables made the meal great. But I have reservations about Chinese sauces...it's the usual chopsuey sauce...is that loaded with calories?

What is it specifically with the chicken skin that we should chuck it when we eat chicken? Is it the cholesterol, or is the skin loaded with fat? Or both? And why do bodybuilders devour chicken breasts--is it because it's the only chicken part that's loaded with lean chicken meat and not much else?:)

Blake, CLY, do you use th VP-2 Isolate Protein Whey?

[soul12]

i bought crea10 yesterday (795 at Toby's), should i follow the loading phase? or can i just have it before workout?

[meleagant8]

ayos ba *** creatine?okei lang ba na gamitin ko yan?

[blakedaddy]

Brandon,

I'll ue the vp2 if it was available here.

about creatine, just read the post I put up. loading is not necessary and creatine is best taken after a workout and NOT before. Creatine is proven safe because if it isnt, it won't be sold over the counter.

[meleagant8]

Originally posted by blakedaddy
Brandon,

I'll ue the vp2 if it was available here.

about creatine, just read the post I put up. loading is not necessary and creatine is best taken after a workout and NOT before. Creatine is proven safe because if it isnt, it won't be sold over the counter.

ano ba purpose nito?what's this for?

[blakedaddy]

meleagant,

vp2 is a whey protein formula by ast sports science.

[meleagant8]

Originally posted by blakedaddy
meleagant,

vp2 is a whey protein formula by ast sports science.

nope....*** creatine...hehe

[ron_weasley]

thanks brandon.

i think grilled food is better than fried ones. about the chicken skin, i think its more on avoiding the fat contents. i dont know about the chicken breast but i eat whatever part as long as i take the skin out.

i dont use the VP-2 Isolate Protein Whey. i would definitely use it if its available here and i can afford it.


soul12,

about the creatine, it is best taken immediately after workout. creatine replenishes the cells in your body for quick recuperation.

[CLY]

oops. that's my reply!

sorry! forgot to logout ron_weasley here.

[CLY]

oops. that's my reply!

sorry! forgot to logout ron_weasley here.

[meleagant8]

Originally posted by CLY
oops. that's my reply!

sorry! forgot to logout ron_weasley here.


bkit?brothers ba kayo!

[meleagant8]

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

[CLY]

meleagant,

no, we are not related. i dont even know him. nasa computer lab ako gumamit ng internet. di kasi sya nag-logout pagkatapos nya mag-PEX.

masmabuti *** magsabi what consists of your diet. what food is commonly available to you. then we will tell which ones to avoid and which ones you should eat more. ok?

[meleagant8]

Originally posted by CLY
meleagant,

no, we are not related. i dont even know him. nasa computer lab ako gumamit ng internet. di kasi sya nag-logout pagkatapos nya mag-PEX.

masmabuti *** magsabi what consists of your diet. what food is commonly available to you. then we will tell which ones to avoid and which ones you should eat more. ok?

um...sa AM kasi...bread with either cheese or kahit ano sa bahay...hirap kasi eh....maybe you can give me a sample first?

[Brandon96]

I eat oatmeal every morning, altho I must admit at times when my mom feels the urge to cook something hefty, she makes bacon or SPAM along with fried rice and then a fried egg. Grabe ano? The ultimate in fatty foods!

[blakedaddy]

Brandon,

well masarap tlaga kumain. so just make a conscious effort to minimize the high fat foods

[Idiosyncratic]

thanks CLY :D good sensible tips. But the one thing I did lose a little weight on was the Bangkok after a month I lost 10 lbs but I gained it again when i went back to the states :lol: pigged out

[docdennis_ph]

Has anyone here tried DHEA? How about androstenedione?
Did they work?
Please share your experience. Thanks.
:cool:

[blakedaddy]

docdennis,

DHEA and andro are what you can call prohormones. They either convert to testosterone or estrogen. I'll post a review on prohormones sometime

[soul12]

Originally posted by Brandon96
I eat oatmeal every morning, altho I must admit at times when my mom feels the urge to cook something hefty, she makes bacon or SPAM along with fried rice and then a fried egg. Grabe ano? The ultimate in fatty foods!

i've been on oatmeal breakfast since november. i can't imagine eating rice with meat loaf or hotgog or tocino (all with fried egg) again.

haaay

[CLY]

idio,

I did lose a little weight on was the Bangkok after a month I lost 10 lbs but I gained it again when i went back to the states pigged out

that why most people are unsuccessful in their dieting. because they try to hold on as long as they can in their diet scheme but later on give up and eat all the food they want in BIG amounts. what happens is that they gain weight and in even become heavier than they were before.

you can eat all the food you want just control the amount and do add some cardio exercises in your dieting scheme. its better than starving yourself to death.

[meleagant8]

ako nga eh..kainis na midterms to...ganda na nga ng diet ko...tapos dahil sa midterms natigil ako sa gym for almost 3 weeks na....hay...buset!!

[CLY]

ok lang yan. basta tuloy mo lang diet mo.

[Brandon96]

CLY,

tama ang advice mo. Better live in moderation than die of hunger and yearning!

Baka naman ikaw yung kasama ni Blake doon sa Gerry's....:)

[meleagant8]

Originally posted by CLY
ok lang yan. basta tuloy mo lang diet mo.


kaso nga nawala ako sa diiet eh....babalik na naman ako....

[Bongsi]

Prohormones are very potent. Some are more potent than the real steroids. But it has the minimal effects of the real injected steroids. I used androstenedione in 1994... GRABE... really works. But never had those ***** ****. I was 110.. then after a months or so of androstedione ... am at 120, retained it.

Last year I tried PARADECA., from 130 to 145. Super effective. Without any side effects but the thing is about 7K a bottle for a 6 weeks cycle. But it should have gained 10 lbs more if i did not cut down on my calories. I was very lean back then.

Now.... am 150 and still growing. More natural foods... big servings of white meat...whey protein, amino acids, liver tablets... plus high intensity training. My diet is about 12 egg whites a day... 2 cups of oatmeal in the morning with whey... not cooked but in a blender. Plus fruits like pineapple and banana. I usually have 2 gms of protein per lb bodyweight and at lunch its like eat all u can. At night tapered down. Steak is usual at 6-7 pm. Thats the red meat m allowed to eat.

Also m at the end of my creatine cycle...using the micronized stuff.

There is a new thing coming out... called pro-steroids... more than 400% effective than the real steroids without the side effects. More info soon.

[CLY]

Originally posted by Brandon96
CLY,

tama ang advice mo. Better live in moderation than die of hunger and yearning!

Baka naman ikaw yung kasama ni Blake doon sa Gerry's....:)

hAha. hindi ako yon. ba't mo naman nasabi na ako ang kasama ni blake dun sa gerry's? may similarities ba dun sa sinabi ko?

[meleagant8]

nakakinis....di ko **** malimuit ng tuluyana ang pagkain....help me...

[gemyl]

Originally posted by meleagant8


lol! hehe...kala ko kasi nakakataba iced tea....bihira ako uminom ng tibig kasi....




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:snake: :snake: :snake:

diet coke is better than ice tea :D

[gemyl]

hi der!

medyo mahirap nga mag diet, ang hirap humanap ng tamang pagkain at minsan mahal pa!

kelan ba oks mag exercise sa AM o sa PM?
and pano kung ala ka halos tym? ano pedeng gawin na exercise sa bahay lang?

included ba dito un well rested ka? i mean 7-8 hours of sleep?

[blakedaddy]

gemyl,

post your training questions in the bodybuilding forum as they will NOT BE ANSWERED HERE. THIS IS THE DIET AND SUPPLEMENTS THREAD AND NOT A TRAINING THREAD. thanks

[CLY]

Originally posted by meleagant8
nakakinis....di ko **** malimuit ng tuluyana ang pagkain....help me...

wag mo naman kalimutan. just eat smart. bawasan mo lang yung mga pagkain na nakakataba. dahan dahanin mo. susunod masasanay ka din.

[meleagant8]

Originally posted by CLY


wag mo naman kalimutan. just eat smart. bawasan mo lang yung mga pagkain na nakakataba. dahan dahanin mo. susunod masasanay ka din.


sana nga...sana nga....

kaso...ksi di nga regular sked ko....minsan 2 lang meal ko...BF and LUNCH..,minsan malaki interval sa time kaya napapadami kain ko ng rice kasi pag hindi nagugtyom lang ako....

[Bongsi]

In bodybuilding or if u want to gain muscle mass.. U HAVE TO EAT A LOT!

My experience is that i did not eat that much, but i workout as much. Dati 3x a day ako kumain pero big meals. Ayun I never got bigger for more than 2 years...Then 2000 i transfered to the slimmers megamall branch where i met my current trainer, he insisted i eat 6 small main meals a day of protein n carbs, with very low fat. Start program i weighed 130. I started supplementation a year ago lang. My body type is ectomorph, m really ur typical hard gainer. Now m 150 and still growing. Eating 6 main meals a day of high protein, carbs and low fat, low sodium, high fiber. I eat tuna straight from the can (tuna in water), i blender most of my food and drink it. Sometimes i really have to force feed myself (but its not required) to get the required calories for my current bodyweight to add and maintain muscle mass. I drink whey protein and creatine, amino acids and liver tablets plus multivitamins. I cycle my supplements.

Dont worry to get fat. Its required for a bodybuilder to get fat but u have to maintain it at 15-20%.

With my current diet plan and training, i may reach 180-190 by october and cut down at competition weight of 165-170.

http://www.ironpinoy.com

[gemyl]

Originally posted by blakedaddy
gemyl,

post your training questions in the bodybuilding forum as they will NOT BE ANSWERED HERE. THIS IS THE DIET AND SUPPLEMENTS THREAD AND NOT A TRAINING THREAD. thanks

ndi ka naman galit nyan hehehehehe :D

nwei question na lang sa diet :

can u give examples what are the food rich in protein besides meat? does eating 1 slice of wheat bread in between meals ok? di ba carbo din un, a friend told me to lower my carbo intake and eat more food with protein.

[blakedaddy]

fish and seafoods are good sources of protein as well. peanut butter is als a good source of protein.

what your friend said is dangerous low carb intakes can harm your kidneys and make you lose more muscle mass than a bmw will consume gas. if you wanna lose weight, lower your overall food intake.

[moniemonster]

ANBODY MAY ANSWER:
is megamass a good food supplement?

[gemyl]

Originally posted by blakedaddy
fish and seafoods are good sources of protein as well. peanut butter is als a good source of protein.

what your friend said is dangerous low carb intakes can harm your kidneys and make you lose more muscle mass than a bmw will consume gas. if you wanna lose weight, lower your overall food intake.


well i stopped eating sweets, well sometimes i eat a bite, dont want to deprive myself too much :), i stopped drinking softdrinks unless its diet. so what do u suggest in this overall food intake? and how good oatmeal in breakfast? its rich in fiber right? i started eating dis for a week now :)

[meleagant8]

grabe....lakas ko kumain na namna...

ang nagyayari...sa umaga ko kumakain ng madami..,2 meal ometime...tapos sa dinner di na ko kumakain...

gano ba kadami *** small meals na un?ilang rice?gaano kadami?

[blakedaddy]

meleagant,

DO NOT SKIP MEALS IT WILL DO YOU MORE HARM THAN GOOD. about rice, keep it moderate mga 1 cup pag gabi. about small meals try to go for 4-6

[CLY]

gemyl,

eating wheat bread is fine. its loaded w/ nutrients that your body needs. oatmeal during the morning is also great since it contains fiber and is low in fat.

never lower your carbo intake especially when you're doing cardiovascular exercises. just take more protein. foods like tuna, egg white, and protein shakes are good sources of protein.

moniemonster,

i'm not sure about megamass. havent tried it yet. but beware of supplements that contain 1000 or 2000 calories per drink unless you really wanna get big and fat.

[gemyl]

CLY thanks! cardiovascular exercise are jogging, brisk walking di ba? i do tae bo, but just the 8 minutes workout, which finishes up to 30 minutes din, so oks lang ba un food na kinakain ko with that work out?

btw ano un protein shake? and san makakabili nun? is tuna in vegetable oil also good or un in water lang?

i also drink a lot of water, a friend told me that diet coke is better than ice tea, is this true?

[CLY]

Originally posted by gemyl
CLY thanks! cardiovascular exercise are jogging, brisk walking di ba? i do tae bo, but just the 8 minutes workout, which finishes up to 30 minutes din, so oks lang ba un food na kinakain ko with that work out?

btw ano un protein shake? and san makakabili nun? is tuna in vegetable oil also good or un in water lang?

i also drink a lot of water, a friend told me that diet coke is better than ice tea, is this true?

you're right! jogging, briskwalking, and skipping rope are good cardiovascular exercises. but if you really wanna lose fat you should choose the exercise that makes you breath heavily. because oxygen burns fat and the more oxygen you breath the more fat you burn!

yup. ok lang yung mga food na kinakain mo. protein shakes can be bought at cash and carry, walter mart, and other stores that sell supplements for athletes and bodybuilders.

i think tuna in water would be better than the one in veg. oil for reasons of fat content. but im not sure.

are you also into increasing your muscle size or just getting lean?

[gemyl]

im not really into muscle building i just want to slim down, get lean! i want to be able to do exercise that fit my sked and lifestyle as well! Kaso medyo mahirap din! Lalo na kung busy ka and walang tym sa exercise, sabi nila stretching pa lang matagal na! i can only consume 30 minutes of exercise in the morning.

ano ba mas oks? exercise sa AM or PM?

[meleagant8]

Originally posted by blakedaddy
meleagant,

DO NOT SKIP MEALS IT WILL DO YOU MORE HARM THAN GOOD. about rice, keep it moderate mga 1 cup pag gabi. about small meals try to go for 4-6


opo...hehe....1 cup? *** small meals...panong small? 1 cup rice o half rice lang?

[meleagant8]

ako rin nag tataebo....isang oras nga eh...kapagod.....wooh...

[gemyl]

meleagant8 : everyday ka ba nag tae bo? ako 1 cup of rice din pero during lunch lang, usually ulam lang kinakain ko sa gabi, chicken or fish or veggies!

[bLAgaDaG]

hello:wave:

tanong lang po...

kailangan pa po ba na mag pa check-up sa doctor
before mag in-take ng mga ito:

creatine
amino acids
whey protein
liver tablets

may mga side effects din ba ang mga yan?

kasi my weight is 140lbs and i need to gain more...

thanks... open po kahit sinong sumagot

[meleagant8]

Originally posted by gemyl
meleagant8 : everyday ka ba nag tae bo? ako 1 cup of rice din pero during lunch lang, usually ulam lang kinakain ko sa gabi, chicken or fish or veggies!


ope...once pa lang....but...once na maayos ko sked ko...MFW ako taebo....tue thurs ako gym.....

[gemyl]

hi!

na encounter nyo na ba to : i dont feel depressed kung ndi ako masyado pumpayat agad, kaso lang lately i crave..... tapos hanggang sa ndi na ko makapag diet or exercise, well kasi d past few days sunud sunod na araw ang puyat ko, as in i sleep 3-4 hours lang, kaya ang bigat ng pakiramdam n ang hirap na mag exercise plus, i eat to keep me awake :(

can u suggest somthing that i can do to bring back my eagerness to eat healthy foods and continue my exercise?

[meleagant8]

Originally posted by gemyl
hi!

na encounter nyo na ba to : i dont feel depressed kung ndi ako masyado pumpayat agad, kaso lang lately i crave..... tapos hanggang sa ndi na ko makapag diet or exercise, well kasi d past few days sunud sunod na araw ang puyat ko, as in i sleep 3-4 hours lang, kaya ang bigat ng pakiramdam n ang hirap na mag exercise plus, i eat to keep me awake :(

can u suggest somthing that i can do to bring back my eagerness to eat healthy foods and continue my exercise?


uuuuuyyyyy...parheho tayo....nakakainis no?gusto mo pumayat kaso pag malapit ka na bigalng tatamarin or conflict sa sked....help GUYS!

[blakedaddy]

mele...disiplina lang if u wanna get fit gagawan mo talaga ng paraan

[CLY]

Originally posted by gemyl
hi!

na encounter nyo na ba to : i dont feel depressed kung ndi ako masyado pumpayat agad, kaso lang lately i crave..... tapos hanggang sa ndi na ko makapag diet or exercise, well kasi d past few days sunud sunod na araw ang puyat ko, as in i sleep 3-4 hours lang, kaya ang bigat ng pakiramdam n ang hirap na mag exercise plus, i eat to keep me awake :(

can u suggest somthing that i can do to bring back my eagerness to eat healthy foods and continue my exercise?

it's normal to eat more kapag puyat. ang payo ko lang ay iwasan ang pagpupuyat. bumabagal ang metabolism mo kapag puyat ka tapos di kapa kumakain pati na rin bumababa ang resistance o immune system ng katawan mo.

tama lang na kumain ng marami pag puyat. the best you can do is to choose your food. eat nutritious food and not junkfood!

[meleagant8]

Originally posted by CLY


it's normal to eat more kapag puyat. ang payo ko lang ay iwasan ang pagpupuyat. bumabagal ang metabolism mo kapag puyat ka tapos di kapa kumakain pati na rin bumababa ang resistance o immune system ng katawan mo.

tama lang na kumain ng marami pag puyat. the best you can do is to choose your food. eat nutritious food and not junkfood!

kaya nga di na ko masyado nagpapgabi...except SAT....lalo na sa bakasyon....balak ko magbasketball every morning eh....tapos diretso sa gym....hehe....kung ako lang **** may hawak ng pera sa min para ako mamili ng pagkain eh.....

[gemyl]

thanks CLY, il try to remember that! :D

medyo mahirap lang pag n awala ka sa sirkulasyon nakaktamad

[meleagant8]

yap...ur right....kaya dapat **** discipline!

[laconic]

This is a very interesting thread. So interesting that I read every message that was posted. It's good to know that there a lot of people (like me) who are trying to shed off those extra pounds. I have been overweight for a big part of my life. And I know for certain that it is not easy to lose the unwanted pounds. Blame it on genes; although my parents aren't fat, my aunts and uncles are. I think am a bit lucky because am taller than average (am 5'11").

I tried a number of diets; some have worked, some failed. Although I must say that the best way to lose weight is not to diet at all - just eat right. A lot of fish, hardly any meat, (about once a week. I read somewhere that if you do eat pork or beef, you should only consume about a palm size; make sure that you scrape off the fat, too.) and a lot of vegetables. If you should eat chicken, take out the skin as well. This is where most of the animal's fat is. Go for chicken breasts.

I've been following this "diet" for over a year and am down from a 40 to a 36-inch waist, with very little exercise. (Imagine what the tape measure would read if I had exercised more.) I used to run a lot but now I only do when my schedule permits. What I do though is walk a lot. When am in the mall, I just perambulate for about an hour or two, not brisk walking, just a leisurely walk.

Am trying to lose more weight, though. I guess it's much easier for me because am not a rice person. I normally have a half order of rice during lunch and dinner, sometimes even less, and am already full. Am also lucky because I don't have a problem with eating vegetables. I love them!

I drink a lot of water (more than 8 glasses a day). I don't drink soda at all. No iced tea, (especially the instant ones like Nestea) because most of it is sugar. The brewed variety with honey and lemon is much much better. I don't drink instant juices, (like Tang) as well. They're what health magazines call as "empty calories." If you're thirsty, have water instead. It's good for the skin, and helps cleanse your system, too. Omit alcohol and stop smoking. I used to smoke a lot (a pack a day), but quit a year and a half ago (cold turkey man; it's the only way to do it).

Most of what is written in this thread is true: 6 small meals than 3 big ones, lose weight the natural way, get lots of sleep (at least 6-8 hours) eat lots of fruits.

I have some advice.

1. Never starve yourself. This can do more harm than good.
Eat when hungry. Never eat when you're not. You eat to live,
not live to eat.

2. Never deprive yourself of your favorite food. A rich cake
or ice cream is okay once in a while (read: 1 per month). When
in a party, or if you just can't resist the temptation, have a
bite or two (not King Kong's bite okay ) just to satisfy the
crave.

3. Grill than fry, or use olive oil - it has unsaturated fats.

4. Losing weight is a lifestyle, not a trend.

5. Think of the word 'discipline' as a verb.

6. Smile.

I think that's more than enough. If you need more advice, call
1-800-DIET. Calls are P10 per minute. hehe Kidding.

Good luck guys and hope to see this thread going.

[meleagant8]

WOW!

what a tip....pareho tayo...im 5'10 and over wieght...thanks for that....kahit pala kulang sa exercise e papayat ka...WOW form 40 inch waistline down to 36????grabe...ako kasi 39 inch....thanks ha...hope you can be a regular here....thanks for that!

half rice???di ko kaya un eh....isang rice pwede pa...kasi lalo na pag nag luch ako sa sch....SISIG!!!!!tapos 2 rice....hay...tapos o drink a lot of iced tea! di ko kasi mamonitor kung ilang glass na ko nakakainom ng tubig eh...

[gemyl]

yup nice tip u got der!
and discipline is the only word for it. I want to slim down to feel better, coz recently i always feel tired, though im not really stress out, parang tamad na tamad. maybe if u weigh beyond your ideal weight u just feel dat way!

anyway....this is are good advise. thanks and hope ul always drop by this thread :D

meleagant8 - whats d progress in ur weight loosing program? ako... start all over again :(

[Brandon96]

Melegant8,

Practical tips to lose some fat:

1) Quit the SISIG. Try to have tinola or sinigang for lunch at the school canteen instead.

2) Wala bang tinola or sinigang? Then go to BODHI at any SM basement and eat vegetarian food. Stay away from the chopsuey type foods with lots of sauce. Stick to young corn cobs, cauliflowr bulbs, and green leafy vegetables. OK na rin siguro yung may sauces.

3) Dump Coke and ALL softdrinks.n Follow Laconic's example (great tips there, pareng Laconic!). Drink LOTS of water and do away with sodas and most juices. If you have to drink juice, let it come from a real live orange or banana or mango blendered or squeezed.

4) Use your stepper or strider on your off-gym days for at least 30 minutes a time. Kung sira, then jog or walk around your village. Kung bored ka sa ganoon, get urself into a martial art that makes you move a lot, like judo, or Sari-an, or Brazilian Jujitsu, or Muay Thai, or arnis, or boxing!

5) Bakit ka nga pala di nakakawork out na, e wala pang 1 hour ang program mo na binigay ni pareng Blake? Quit TV, quit using the phone to make pacute sa chicks, quit chatting, DO WHAT IT TAKES to GET ACTIVE AND MUSCLED!

[meleagant8]

Originally posted by Brandon96
Melegant8,

Practical tips to lose some fat:

1) Quit the SISIG. Try to have tinola or sinigang for lunch at the school canteen instead.

2) Wala bang tinola or sinigang? Then go to BODHI at any SM basement and eat vegetarian food. Stay away from the chopsuey type foods with lots of sauce. Stick to young corn cobs, cauliflowr bulbs, and green leafy vegetables. OK na rin siguro yung may sauces.

hay....kanina kakakain ko lang ng sisig...sarap kasi...huhu...babaye sisig...pero last na talaga sa blow out ko...PROMISE!

Originally posted by Brandon96
3) Dump Coke and ALL softdrinks.n Follow Laconic's example (great tips there, pareng Laconic!). Drink LOTS of water and do away with sodas and most juices. If you have to drink juice, let it come from a real live orange or banana or mango blendered or squeezed.

di ko lang **** mamonitor *** pag inom ko ng tubig...gez i have to stick to water...

Originally posted by Brandon96
4) Use your stepper or strider on your off-gym days for at least 30 minutes a time. Kung sira, then jog or walk around your village. Kung bored ka sa ganoon, get urself into a martial art that makes you move a lot, like judo, or Sari-an, or Brazilian Jujitsu, or Muay Thai, or arnis, or boxing!

uy instride walker?pwede ba un?sabi kasi ng classmate ko di daw effective un....

Originally posted by Brandon96
5) Bakit ka nga pala di nakakawork out na, e wala pang 1 hour ang program mo na binigay ni pareng Blake? Quit TV, quit using the phone to make pacute sa chicks, quit chatting, DO WHAT IT TAKES to GET ACTIVE AND MUSCLED!

opo KUYA! hehe...galing akong gym kanina...sarap **** ng feeling....ako nagpapacUTE?wala nga kong looks eh...tsaka may gf na po ko....kasi minsan tampuhin kaya dapat dalawin...dont worry now that pwde na ko magdrive mas mapapadalas gym ko kasi bawas na *** pamasahe bawas pa time kasi di na ko comute!

[blakedaddy]

meleagant, just think about reasons to go to the gym than skip

[blakedaddy]

also try to get your gf into the habit of keeping fit para dalawa kayo

[meleagant8]

Originally posted by blakedaddy
also try to get your gf into the habit of keeping fit para dalawa kayo

layo nun eh...tska yaw ko...puro guys dubn sa gym natin eh...

[blakedaddy]

meleagant,

may girls din sa gym natin you just don't see them and besides who cares??? you're there to work out

[meleagant8]

Originally posted by blakedaddy
meleagant,

may girls din sa gym natin you just don't see them and besides who cares??? you're there to work out


kaya nga yaw ko papuntahin eh...madidistraact ako..hehe!

yup once nakapggym ako dun may girls!

dmi pala tao pag mondays no?

tuwing kelan ka naggym?di kita mabutan eh!

[CLY]

Originally posted by meleagant8

half rice???di ko kaya un eh....isang rice pwede pa...kasi lalo na pag nag luch ako sa sch....SISIG!!!!!tapos 2 rice....hay...tapos o drink a lot of iced tea! di ko kasi mamonitor kung ilang glass na ko nakakainom ng tubig eh...

its actually ok to eat rice you know.

1 cup of rice contains about 260 calories. It is high in carbs, contains some small amt of protein, and very very low in fat.

[gemyl]

whats d difference between brown rice and d white one?

i have started my diet, well actually i just done eat those unhealthy foods :)

but haven't started my exercise yet. :(

[CLY]

Originally posted by gemyl
whats d difference between brown rice and d white one?

i have started my diet, well actually i just done eat those unhealthy foods :)

but haven't started my exercise yet. :(

well, what are you waiting for? start your exercises asap!

its a good thing you've already dump junkfood, you'll reap the benefits soon.

about the brown rice and white rice, not much difference except that brown rice has twice more fat than white rice. i think. but the fat content of brown and white rice, are very minimal and can be ignored.

[laconic]

Hey guys! Am glad to know that you appreciate the tips I gave/posted. I'd like to keep track of this thread because I think it would be a good venue for us to exchange ideas/information about losing weight and living a healthy life.

First off, how am I doing? (as if all of you are interested to know) haha! Nevertheless, let me give you an insight on my constant battle to be trim. I started running (again) this week and I started to cut down more on my fat intake. I usually have a sandwich for lunch (it has to be on wheat bread), salad, and a lot of fruits. I think it's important that you bring food to work. It would be impossible to eat healthy in the office cafeteria or in the mall. Unless of course there's a health food store near your workplace and if you can afford to eat there everyday.

I still have rice for dinner, but like I said, I only eat about half a cup, and I always have fish and vegetables for viand. Again, lots of fruits.

I already lost 4 pounds since last week. See what exercise can do for you? (But the number of pounds I lose do not really matter much to me. I will tell you why later.)

About the rice; yes it is true that there are only about 260 calories per each cup, but it also contains considerable grams of sugar in it, and sugar stored in the body is turned into fat. Unless you burn those fats (through exercise), it's going to stay inside your body.

I read in one book that (depending on one's body size), men in general should only take or require a maximum of 3 cups rice a day (I can't remember what it said about women). Anyway, that just gives you an idea if you're eating more than what you(r) (body) need(s) or require.

Why aren't pounds that important to me? Because the number of digits off your weight can also mean that what you lost is just water, not fat. Look at your measurements. If you've lost inches off your waist, thigh, arms, or biceps, then it is an affirmation that you've shed off those fats. Besides, weight gain can also mean that you've improved your muscle mass, so scales do not normally give you the information you need.

I hope these information will help you guys. Good day to all.

[Brandon96]

Why aren't pounds that important to me? Because the number of digits off your weight can also mean that what you lost is just water, not fat. Look at your measurements. If you've lost inches off your waist, thigh, arms, or biceps, then it is an affirmation that you've shed off those fats. Besides, weight gain can also mean that you've improved your muscle mass, so scales do not normally give you the information you need.

AMEN to that, brother! Very well said. Ur post is a testimony for the healthy lifestyle we all should lead.

Why can't the businesspeople among us here come up with an idea of healthy food fit for bodybuilders and other fitness enthusiasts and franchise the stuff so we end up making big bucks and at the same time fill a need?:)

[meleagant8]

Originally posted by laconic
This is a very interesting thread. So interesting that I read every message that was posted. It's good to know that there a lot of people (like me) who are trying to shed off those extra pounds. I have been overweight for a big part of my life. And I know for certain that it is not easy to lose the unwanted pounds. Blame it on genes; although my parents aren't fat, my aunts and uncles are. I think am a bit lucky because am taller than average (am 5'11").

I tried a number of diets; some have worked, some failed. Although I must say that the best way to lose weight is not to diet at all - just eat right. A lot of fish, hardly any meat, (about once a week. I read somewhere that if you do eat pork or beef, you should only consume about a palm size; make sure that you scrape off the fat, too.) and a lot of vegetables. If you should eat chicken, take out the skin as well. This is where most of the animal's fat is. Go for chicken breasts.

I've been following this "diet" for over a year and am down from a 40 to a 36-inch waist, with very little exercise. (Imagine what the tape measure would read if I had exercised more.) I used to run a lot but now I only do when my schedule permits. What I do though is walk a lot. When am in the mall, I just perambulate for about an hour or two, not brisk walking, just a leisurely walk.

Am trying to lose more weight, though. I guess it's much easier for me because am not a rice person. I normally have a half order of rice during lunch and dinner, sometimes even less, and am already full. Am also lucky because I don't have a problem with eating vegetables. I love them!

I drink a lot of water (more than 8 glasses a day). I don't drink soda at all. No iced tea, (especially the instant ones like Nestea) because most of it is sugar. The brewed variety with honey and lemon is much much better. I don't drink instant juices, (like Tang) as well. They're what health magazines call as "empty calories." If you're thirsty, have water instead. It's good for the skin, and helps cleanse your system, too. Omit alcohol and stop smoking. I used to smoke a lot (a pack a day), but quit a year and a half ago (cold turkey man; it's the only way to do it).

Most of what is written in this thread is true: 6 small meals than 3 big ones, lose weight the natural way, get lots of sleep (at least 6-8 hours) eat lots of fruits.

I have some advice.

1. Never starve yourself. This can do more harm than good.
Eat when hungry. Never eat when you're not. You eat to live,
not live to eat.

2. Never deprive yourself of your favorite food. A rich cake
or ice cream is okay once in a while (read: 1 per month). When
in a party, or if you just can't resist the temptation, have a
bite or two (not King Kong's bite okay ) just to satisfy the
crave.

3. Grill than fry, or use olive oil - it has unsaturated fats.

4. Losing weight is a lifestyle, not a trend.

5. Think of the word 'discipline' as a verb.

6. Smile.

I think that's more than enough. If you need more advice, call
1-800-DIET. Calls are P10 per minute. hehe Kidding.

Good luck guys and hope to see this thread going.

just wanted to bring this up again....susundin ko na nga to....huhu....tumaba na naman ako.......geez...


teka okei ba kumain ng pakwan??

[DracoB]

Hi Guys, Just a question ....is it true that xenadrine and hydrocycut are already banned in the States and also here? *** do you thin k of Ripped Fuel Extreme? I consumed 60 capsules already for 2-3 weeks and I think its been doing my body good since I've been working out 4 times a week.

I've been working out for 2 years now (on and off) and I want to achieve my goal of getting a little bit ripped by June, I'm not much into cardio, my weight is basically the same but I've been getting muscle tone, is this ok?

[CLY]

i still havent heard that xenadrine and hydroxycut are banned already. i'll look into it soon or maybe some of the other guys here know.

i think all of these mentioned supplements are just that, supplements. Without consistency in proper training, nutrition, and rest, you cant reach your potential or goal as fast as you really can. these supplements alone wont do anything for you.

personally i dont take any of these supplements, because i believe that cardio exercises are still the best in terms of losing fat and creating muscle definition. it's good that you've been making gains or steps in reaching your goal. but if you want to reach it faster. work consistently and harder on cardio exercises and your weight training.

[Brandon96]

Supplements are to building muscle what multivitamins and MILO are to overall health and nutritional metabolism. Supplements are not meant to burn calories or dissolve fats....unless you're talking about xenadrine and stuff. I haven't heard of them being banned anywhere yet. I guess I'd be among the first to know since I am a subscriber to WebMD which emails news re fitness and health in the USA.

Cardio exercises are still the best and most natural way. Very well said CLY!

[PiPeR_78]

may marerecommend ba kayong vitamins na pampalakas ng appetite sa pagkain? kc i need to gain weight...mabilis kc metabolism ko kaya nde ako tumataba...**** ko sana mag gain pa ako ng 10lbs kc ngayon 95 lbs lang ako **** ko sana mga 105 lbs...:)

[meleagant8]

diba *** creatine pampalaki ng muscles?

safe ba un?

blake di ba gumagamit ka nun?

[blakedaddy]

meleagant,

yup creatine is safe and I am using it

[CLY]

Originally posted by PiPeR_78
may marerecommend ba kayong vitamins na pampalakas ng appetite sa pagkain? kc i need to gain weight...mabilis kc metabolism ko kaya nde ako tumataba...**** ko sana mag gain pa ako ng 10lbs kc ngayon 95 lbs lang ako **** ko sana mga 105 lbs...:)

The best way to gain weight is to do weight training. In weight training, you will gain muscles, not fat. In addition, you will feel better with your improve physique and gain more strength. Not to mention the other benefits that you will be getting in weight training. So start training now, 10lbs. is nothing. It's easy to gain 10lbs. of muscle especially for beginners like you.

With weight training, i assure you, you will have an appetite!
Just remember to eat healthy and be consistent.

[laconic]

Hey guys! How's everyone doing? Any progress on your diet and exercise programs? As for me, I lost another 4 pounds (that's a total of 8 pounds in about half a month). Exercise does help. I feel lighter and more energetic. I might start going to the gym next month because am starting to have loose skin in my arms, and they definitely don't look good.

Which gym do you guys go to anyway; and how much are their rates? Can you share some info with me? I'll be checking out this new gym in Makati (forgot the exact name). But my personal trainer goes there. (Yes I do have one). Lucky for me because he's a good friend and I don't have to spend extra moolah. He already did a program for me, including my daily meals.
I hope I could lose 6 inches from my waist this year (like I said, I look at the measurements, not the scale).

So...what's been happening to all of you?


:) :)

[Brandon96]

Try mo itong gym naming bago, Laconic. It's FITNESS FIRST gym at Libis Eastwood City and at RCBC Centre, Ayala Avenue, Makati although they're pricey, worth it naman ang membership kasi it entitles you to FREE tai-chi/yoga/stretching/taebo/pilates/aerobix classes along with beautiful weights and free sauna and spa, and FREE fruit juices (natural ha!) after you're done with your workout tapos meron pang FREE knapsack worth P5,000 with a water bottle pa! Of course, aircon ang place.

Mahal nga lang. I took it na rin kasi we were offered pioneer status membership na waived na ang P10,000 lifetime fee paid once lang...so all we had to do was to pay monthly of P1,600, w/c is OK na rin considering ALL the FREE STUFF u get. Wala pang traffic pag peak hours! Ewan ko lang dun sa Makati gym...pwede ko pang bisitahin mga branches abroad in Europe and HK and Singapore just by presenting my ID....so no excuses not to work out even when abroad!

[laconic]

That's it! That's the gym I will be enrolling at. I heard the machines and amenities are really exceptional and the freebies that go with your membership are great. Aren't you mistaken though? From what I know of, the gym is at the Summit Building (beside Prudential Bank), just a stone's throw away from the corner of Ayala and Paseo De Roxas.

How much did you pay initially Brandon96?

[Alfie1975]

good day people, i would just like to ask u kung ok ba gumamit ng hydroxycut or xenadrine? i wanna shed my excess flabs kasi and i wanna use something to help me get rid of them faster, thanx!

[meleagant8]

Originally posted by laconic
Hey guys! How's everyone doing? Any progress on your diet and exercise programs? As for me, I lost another 4 pounds (that's a total of 8 pounds in about half a month). Exercise does help. I feel lighter and more energetic. I might start going to the gym next month because am starting to have loose skin in my arms, and they definitely don't look good.

Which gym do you guys go to anyway; and how much are their rates? Can you share some info with me? I'll be checking out this new gym in Makati (forgot the exact name). But my personal trainer goes there. (Yes I do have one). Lucky for me because he's a good friend and I don't have to spend extra moolah. He already did a program for me, including my daily meals.
I hope I could lose 6 inches from my waist this year (like I said, I look at the measurements, not the scale).

So...what's been happening to all of you?


:) :)
kainngit...pano k kaya gagwin un except sa gym?

[DracoB]

Originally posted by Alfie1975
good day people, i would just like to ask u kung ok ba gumamit ng hydroxycut or xenadrine? i wanna shed my excess flabs kasi and i wanna use something to help me get rid of them faster, thanx!

My friend is using xenadrine and ako naman ripped fuel. Ok naman sila, it does help with your workout as it gives you extra energy (because of the caffeine). These are supplements so mas effective ito kung your going to the gym and sabayan ng good diet.

Please note that when you take this two supplements, magpapalpitate ka because of the mahuang extract which has caffeine (tama ba?) and don't follow the dosage instructed kasi american dosage yun...mga half the recommended dosage would be fine.....pero it depends sa caffeine tolerance mo ren pero I would recommend half the dosage lang and tanchahin mo na lang

[gemyl]

uhmm... ako....diet pa din :(

not sure yet how will I manage my time! Ang hirap! :(

[blakedaddy]

before you guys ask how someone does it. first ask if you have that person's discipline and determination. You may have all the diet pills and tricks to dieting but without discipline, you wll not reach your goal

[ynon]

You are right about that "discipline" thing Blake. I always tell that to people who approached me showing their interest in working out. I always tell these people to assess themselves before going.

What you need in making fitness a lifestyle is discipline. If you don't have it, don't spend money because it's all going to waste. I do sound very discouraging but its a factor to consider. I just thought that if a person is discouraged by what I've said, 99% is that he or she does not have the "it".

:macho:

[meleagant8]

Originally posted by blakedaddy
before you guys ask how someone does it. first ask if you have that person's discipline and determination. You may have all the diet pills and tricks to dieting but without discipline, you wll not reach your goal


*thinks*

hehe....ako yun! kulang pa nga ko sa discipline....hehe...but im slowly getting there...ang kailangan ko na lang discipline sa pagkain...

teka...what if wala ka tlgang magagawa dahil nanay mo ang nagluluto?at kung ano *** ulam un lang kakainin mo...ano gagwin mo?wag na lang kumain?

[ynon]

meleagant,

alam mo malaki talaga ang problema kung di ikaw ang nagluluto o wala ka talagang choice. pero lahat naman ay magagawan ng paraan eh. di ba? why don't you talk and convince your mom about healthy food. hindi lang naman ikaw ang makikinabang kundi sila rin. ang mga nanay naman kunting karinyo lang naman iyan at tiyak pagbibigyan ka. di ba sabi nila, ang mga magulang di matitiis ang mga anak :) so be hopeful. u still have a choice.

:macho:

[meleagant8]

Originally posted by ynon
meleagant,

alam mo malaki talaga ang problema kung di ikaw ang nagluluto o wala ka talagang choice. pero lahat naman ay magagawan ng paraan eh. di ba? why don't you talk and convince your mom about healthy food. hindi lang naman ikaw ang makikinabang kundi sila rin. ang mga nanay naman kunting karinyo lang naman iyan at tiyak pagbibigyan ka. di ba sabi nila, ang mga magulang di matitiis ang mga anak :) so be hopeful. u still have a choice.

:macho:

okei...but sometimes kasi wala na siyang time to follow a cookbook...kasi busy eh...hehe...tapos pag nasa bahay lang lagi pa may ginagawa...

[laconic]

Alright, let's discuss food preparations. It really would be difficult to choose your food if you're not the one preparing it. I don't have a problem with this because I cook our meals at home, but only on weekends. So am still left with 5 days to eat whatever it is my mom or lola had prepared. I made a few (minor) rules at home, though (you can do the same or perhaps convince your mom. They, too, would reap the benefits anyway.)

1. NO pork or beef. Once in a while is alright (once or twice a month), and they have to be very lean; grilled or roasted. So forget the bulalo in the meantime.

2. We always have fish or chicken dishes (take out that sinful skin). I usually roast, bake or grill the chicken (hardly fried; breast portion is preferred). We have the fish prepared different ways. Yes it's okay to fry them too.

3. Have lots of vegetables! Never take them out of your daily meal. Make a salad with a light dressing. Ginisang gulay is fine too, just don't overload it with too much 'sahog' (pork/beef).

4. Don't use too much salt and throw out that MSG! Use canola or olive oil. We've been using it for several years. It may be a bit expensive, but you're going for healthy anyway, right?

That's basically it. Tell me how you did. Good luck guys!

[CLY]

Originally posted by meleagant8

*thinks*

hehe....ako yun! kulang pa nga ko sa discipline....hehe...but im slowly getting there...ang kailangan ko na lang discipline sa pagkain...

teka...what if wala ka tlgang magagawa dahil nanay mo ang nagluluto?at kung ano *** ulam un lang kakainin mo...ano gagwin mo?wag na lang kumain?

there are a lot of ways to eating healthy. its really up to you. honestly, i dont have access to healthy food all the time. what i do is i go to the grocery and buy some canned tuna chunks in water. i eat tuna all the time especially after working out. tuna as you know is a very good source of protein and is very low in fat. i also take one tomato and a banana along my meal after a workout. this is the fastest way and easiest way to eating healthy without even lifting a single finger to cook.

i hope this gives you an idea on what to do. i also dont believe that your mom doesnt want to eat healthy. tell her your goals and your desire to eat healthy. there are just too many reasons why to eat healthy and i dont believe that you cant justify it to your mom.

[meleagant8]

Originally posted by CLY


there are a lot of ways to eating healthy. its really up to you. honestly, i dont have access to healthy food all the time. what i do is i go to the grocery and buy some canned tuna chunks in water. i eat tuna all the time especially after working out. tuna as you know is a very good source of protein and is very low in fat. i also take one tomato and a banana along my meal after a workout. this is the fastest way and easiest way to eating healthy without even lifting a single finger to cook.

i hope this gives you an idea on what to do. i also dont believe that your mom doesnt want to eat healthy. tell her your goals and your desire to eat healthy. there are just too many reasons why to eat healthy and i dont believe that you cant justify it to your mom.

yap..thats the least i can do..un din ginagawa ko...but eating cannned goods everyday...masama daw kasi un...diba?

well...im happy..kasi i havent seen my gf for 2 weeks...kahapon nagpunta ako sa kanila....and she noticed na ang laki daw ng pinayat ko...well...compared daw dati...hehe...ewan ko kung totoo...hehe....

[ynon]

when buying canned food, read the label. if you see nitrate, nitrite and preservatives, avoid it. nitrate and nitrite are carcinogenics. another thing, once you open a canned food, transfer the food to a container. never store an opened canned food in the ref so you can eat it again.

:macho:

[CLY]

exactly, thanks ynon!

not all canned goods are ok. but i know for sure that my tuna in water canned good is ok. i checked the ingredients!

what canned goods have you been eating meleagant?

[ynon]

you're right cly, water packed tuna is excellent. it's the toplist in my grocery.

:macho:

[CLY]

yup. canned tuna in water. contains 45 grams of protein and is very low in fat.

anybody tried amino acids w/ chromium picolinate?

i tried it before and i think its great! got very lean and yet obtained bigger muscles!

[ynon]

how much is chromium picolinate? are there any side effects? how long before you get results?

:macho:

[Brandon96]

Canned tuna in water? Is that Century Tuna or Ocean's Best? Baka naman Ocean's Eleven:D (joke lang ha)?

OK lang ba ang Spanish style or hot and spicy na Century Tuna o kelangan dapat tuna flakes in vegetable oil or brine? Mas malasa kasi ang mga nauna kesa sa 2 nahuli.

[ynon]

ok lang ang hot and spicy o ang spanish style pero my oil iyun kahit na di saturated. mas maganda ang in brine or water dahil nga walang oil. kung gusto mo lagyan mo ng chopped onions, vinegar, soy sauce and calamansi para may lasa. masarap pang iulam iyan:)

:macho:

[CLY]

Originally posted by ynon
how much is chromium picolinate? are there any side effects? how long before you get results?

:macho:

i bought it at health express in rob. place manila and it is also available in glorietta for about 800 pesos or so.

i didnt feel any side effects except that i lost just a little of my appetite but anyways i grew more muscular and gained muscle definition at the same time w/o doing any cardio.

[ynon]

ilang grams ang 800 pesos?

:macho:

[CLY]

the bottle contains about 180 tablets i think. i take 8 tablets after my workout. the dosage? i cant seem to remember but its around 100mcg.

[laconic]

This thread hasn't seen a new post since Tuesday. How is everyone doing? Let's keep this thread going guys! :)

[SteadyBoy2k]

What can you guys say about SLIMFAST.. yung chocolate drink.

Will review the thread after i work-out!:D

[SteadyBoy2k]

Sige na nga im going to buy a tae-bo tape! :D

[Idiosyncratic]

Hey guys, its been a while since I logged on here. Well the xenadrine is not banned, I dont' think so I mean when I was in Cali they were selling it everywhere, all the nutrition stores and they even have the life size displays ads #1 selling diet or weight loss supplement something like that. Anyways it just make me hyper in a scary way like youhave those still moments when you can hear your heart beat really loud. Slimfast tasted so awful I couldn't stomach it. But that was the strawberry flavor. I don't know how the chocolate tastes. Let me know it its any good? :) Oh I got some tae-bo vcds too ahahaha they're great...the Master Blaster! LOLZ it really kills me though :p

[laconic]

I tried Slim Fast Chocolate during my yoyo diet days (1993), and it tasted great. For me, it's like drinking Magnolia Chocolait, but that's just my opinion. You have to take it really cold, though. It helped me lose 20 pounds in one month, that was coupled with a daily exercise. The drink will make you feel like you just had a full meal.

[CLY]

DIET TIP:

Try drinking 2-3 glasses of water before eating your meal. this will help you limit your food intake. :)

[Lenny]

Ok, sabi daw nila sa bodybuilding, ilipat ko daw ito dito...

Hello I'm quite new here, and I just want to know your opinion regarding FAT BURNERS.

I only started going to the gym last December 16, but I've been swimming for a long time now (I was part of our varity team back in college), but nag stop ako ng swimming for almost two years, and only last January lang ako bumalik sa team- saka I wanna try now ipagsama ang gym and my trainning sa swimming. My friend from the gym told me to take fat burners para mas mabilis lumiit ng tummy ko, do you know the brands Extreme ripd or
MegD ripd? I really don't know if I should take it or not, I consulted my coach and he told me to never take those kinds of medicine or whatever kasi daw may mga chemicals daw yun. Well, I really trust my coach because modesty aside, their family is well known for producing champion swimmers in the country. So yun... I need your advice.

And another thing:
I've been following this "after six" thingy or eating a very light dinner, well it's working for me naman. But at times kasi I can't help but gorge during dinner time, kasi after ng swimming namin in the afternoon, after our training, I turn out to be very hungry talaga. Though I try to control myself by not eating too much rice, pero nilulubos ko naman sa ulam. So what should I do ba in my case? I only eat rice during mornings para ma burn ko, pero the people from the gym say na nakakataba nga ang rice, but I need it as fuel for my swimming, pang carbo ko, sabi naman potato is a better substitute for rice. I really want to get rid of this tummy of mine, it's improving naman pero I'm not yet satisfied. thanks again...

[CLY]

fat burners like ripped fuel and other brands are so far ok and have not been found to have damaging side effects. although i personally dont take them. this tummy of yours that has fat can be easily trimmed. aside from your swimming, i suggest 15 mins-20mins. of INTENSE jogging or skipping rope in the mornings or evenings. (after eating something for breakfast or last meal in the evening)

do this 3-4 times a week. you'll lose some weight.

aside from this, you may want to do some bodybuilding. why? because more muscles mean more caloric consumption. this may help you become stronger, more muscular and less tummy. :)

[Lenny]

yeah I do some body building, ipagsasabay ko ang swimming and gym ko. And it's really naman, mas gumaganda body ko, compared before na puro swimming lang. But regarding sa jogging, well, I've read that the swimmers in the US don't really focus na nga sa land training, jogging, etc. And it's true, most likely prone to injury ang mga legs namin, kasi mastrastrain. There's this equiptment i use sa gym, I forgot what's it called pero it's like a stationary bike, but you're standing, and ang feeling niya is like you're climbing up a hill or something. Mas pinagpapawisan ako dun and no strain sa legs ko pa. what do you think?

Originally posted by CLY
fat burners like ripped fuel and other brands are so far ok and have not been found to have damaging side effects. although i personally dont take them. this tummy of yours that has fat can be easily trimmed. aside from your swimming, i suggest 15 mins-20mins. of INTENSE jogging or skipping rope in the mornings or evenings. (after eating something for breakfast or last meal in the evening)

do this 3-4 times a week. you'll lose some weight.

aside from this, you may want to do some bodybuilding. why? because more muscles mean more caloric consumption. this may help you become stronger, more muscular and less tummy. :)

[CLY]

The best exercise to burn fat.

Exercise for fat loss appears to be a lot like life. You only get out, what you put in. Many people choose low intensity "fat burning" exercise such as walking instead of harder activities such as running in the mistaken belief that they will burn more fat. According to the latest report on this in the ACSM's Health & Fitness Journal, this is not true. Here's why.

During exercise the body utilizes stored carbohydrate (glycogen) and fat as energy sources. During low intensity exercise such as walking, 60-70% of calories burnt come from fat (the rest comes from carbohydrates). When you run, only 20-30% of calories come from fat (the majority come from carbs). As intensity of exercise increases from easy (walking) to hard (running), fuel utilization shifts from fat to carbohydrate stores. This is all the textbook stuff the gym-buffs throw at you. However, here's what they don't know; total calorie expenditure depends upon the degree to which you disrupt body homeostasis.

That means; the more you puff, pant and sweat, the more your muscles burn during exercise, the greater the disruption to the body's internal mechanisms. The mechanisms that keep things nice and constant within your body. When you exercise slightly above your "comfort zone" these systems are pushed to maintain gaseous exchange in the lungs, oxygen supply to muscles, body core temperature, and blood and muscle pH. All this action requires calories. Therefore, a greater total amount of calories are burnt during higher intensity exercise. And because of these disruptions, your metabolism remains elevated for longer periods after this type of exercise.

Low intensity exercise is only for first timers, the morbidly obese and those under direct medical guidance.

By Paul Cribb B.H.Sci.HMS.Honors. Exercise Physiologist

i think, since you do swimming, you could jog in the pool. if the pool is not too deep of course. Aside from cardio exercises, your diet is also important in losing fat. try keeping your diet to a high protein, some carbs, and very low fat diet.

[Lenny]

Thanks a bunch CLY!!

Can you suggest some high protein and hi carbs types of food? I will try jogging sa pool, haven't checked how deep it is yet though.

[SteadyBoy2k]

I don't do much cardio, but I lift weights. Would i lose pounds this way?

I take it that it's good to take carbo if you're doing cardio but if you're weight lifting protein is better. tama ba? So i would just increase eating protein and lessen carbo because i don't do cardiovascular?

[xyzseaman]

what is your goal anyway? lose weight or increase mass?

[CLY]

Originally posted by SteadyBoy2k
I don't do much cardio, but I lift weights. Would i lose pounds this way?

I take it that it's good to take carbo if you're doing cardio but if you're weight lifting protein is better. tama ba? So i would just increase eating protein and lessen carbo because i don't do cardiovascular?

yup. more muscles, mean more fat burning tools. but you wont lose it in poundages. you lose fat but it is offset by gaining muscles so you wnt see it in the weight scale.

yup. eat more protein, less carbohydrates, and very little fat.

[cyco]

advice ko lang sa gagamit ng products ng may MA-HUANG extract (ex. hydoxycut, xenadrine, thermadrene, etc.) as you can see these are diet pills. ma-huang is a dangerous ingredient found in these pills. it boosts your metabolism so that you can burn more calories. i used xenadrine for 3 months, and after a while i experienced chest pain this continued for days. i didnt know what caused it so i continued my dosage of xenadrine. one morning while reading the newspaper i found and article about thermogenics (ex. xenadrine, hydroxycut, etc.) the article is about the dangers of using these diet pills. they even told that a 16 year old boy collapsed while playing soccer and died days after. the doctors found out that he had chest pain before playing and was taking thermogenics. so i surfed the web for more info about these pills. and in one site i found out that more than 400 people died because of taking these pills, i then stopped using xenadrine and my chest pain stopped.

[Brandon96]

Lenny,

Your coach is knowledgeable in swimming but not in fitness and exercise. Most likely his skill is onlike like that of Gus d'Amato of boxing (empirical). Just like my kali (arnis) teachers--they don't know much about arnis anthropology but they're great fighters.

There's nothing wrong with rice. Nakakataba siya if you eat a lot of it and DON'T exercise. In your case, you DO exercise by jogging and swimming. Tapos, may weight training ka pa. I suggest you up the weight training intensity para mas lumaki ang metabolism capacity ng muscles mo (they're like a furnace or boiler room in your body). Fat burners are OK lang...they may speed up your metabolism a bit but it's just A WEE BIT. You still have to do your homework by working out and doing your swimming and jogging consistently. As pareng Cyco said in his post, be careful. You dont need the fat burners naman talaga eh...just up the intensity of your weight training and be consistent with your cardio training duration (swimming/jogging/etc.). You need your rice as cardio fuel nga naman talaga. Ignore your mates who tell you to skip it. Probably they do nothing else everyday other than weights.;)

CLY, pare, Paul Cribb's article said that intense exercise burns more calories than it does fats, and that if you want to burn fats, you must do less intense exercise although longer duration. Is this correct? Eh di ba nga to lose fat ang objective natin? Eh di we will just do less intensive exercise; yun nga lang, for a longer duration (30-40mins instead of 15-20mins). Please elaborate pare. I myself would like to save my calories for my arnis practice and burn the fat thru my walking or jogging or low intensity swimming or low intensity rattan stick exercises and footwork.

Off topic na plug, pero anyone here who lives in QC and wants a great Filipino martial art (arnis/kali)? Try Pekiti-Tirsia!

www.rochesterkali.com

[SteadyBoy2k]

use olive oil... mas healthy

[Lenny]

Brandon96,

Thanks a bunch dude!!! http://www.gamegen.com/fightgen/characters/ken-win2.gif

Actually, tinataas ko yung weight training intensity ko, only if I don't have swimming practice in the afternoon. What I've been doing lately is go to the gym ng mga late morning, lift some weights (the heaviest mga 15 to 20 tapos mga 2 hours lang kasama na dun ab exercises) then swimming sa afternoon. And kapag wala akong swimming, dun ko lang talaga sinasagad yung weight training ko. Because I found out even if light lang ang weight training ko in the morning then swimming in the afternoon, mahirap na rin yun for me kasi sa bigat ng load ng swimming namin. But I think, it's turning out ok naman. What do you think?

[CLY]

brandon,

what paul cribb means is that when doind low intensity exercises like walking you burn more fat than running. BUT!!!!!!, i repeat BUT, it is only during that duration or time of exercise. Then why are we punishing ourselves with high intensity exercises that almost made us faint w/ exhaustion????? because the moment we stop doing the high intensity exercise, we raised our metabolism and we become one hell of a fat burning machine all day long! unlike the low intensity exercises, they dont raise our metabolism. more metabolism, more calorie expenditure which means greater chances of caloric deficit for muscle definition.

[xyzseaman]

I've been taking Xenadrine for 3 months now and it helped me alot...I only take Xenadrine 2 capsules a day before working out, nothing more. I think depende sa metabolism ng tao kapag gumamit ka noon...I took Hydroxycut and that thing almost killed me!(not kidding here...my heart was beating like a motherf*cker to the point I can hear my own hearbeat!)

Tried Ripped fuel...wa epek sa akin.

Switching to EAS' Lean HP though.

Question about Nitro Tech and Cell-Tech:

Do you take Nitro Tech/Cell Tech before or after workout? I think Cell Tech is after working out right? How about Nitro Tech?

[meleagant8]

CLY

yap....*** tuna in water din ang binibili ko.....

[blakedaddy]

cell-tech or any creatine for that matter is taken right after working out. 15 minuts after, take nitro-tech or any other whey protein for that matter

[xyzseaman]

thanks blake!

[ynon]

there is always an appropriate weight training program for a particular sport. so if you are an active sportsman, try to be scientific with your weight training. don't just get into a program without knowing what exactly it can do to your athletic capabilities.

as for swimming, fat helps in bouyancy. so you don't have to be superlean or superbuff to be a winner in swimming. maintain that sizeable fat to become a good swimmer. a long-distance swimmer may even have a different training program from a short-distance or sprint swimmer. so you just have to consider many things before adopting a weight training program.

:macho:

[Lenny]

Can you suggest some proper scientific weight programs? Are you also a swimmner?


Originally posted by ynon
there is always an appropriate weight training program for a particular sport. so if you are an active sportsman, try to be scientific with your weight training. don't just get into a program without knowing what exactly it can do to your athletic capabilities.

as for swimming, fat helps in bouyancy. so you don't have to be superlean or superbuff to be a winner in swimming. maintain that sizeable fat to become a good swimmer. a long-distance swimmer may even have a different training program from a short-distance or sprint swimmer. so you just have to consider many things before adopting a weight training program.

:macho:

[SteadyBoy2k]

just wondering.. why is my face still chubby? I only diet and lift weight, no cardio. I also lost 10 lbs already.. but hindi halata sa face... why is it that the face looks like the part that is not losing weight?

Does working out your arm.. building muscles in your arm.. mean that those muscles in your arm can only be used to burn fat in the arm? or pati sa legs/pata i-buburn niya?

[CLY]

for some reason, the foremost body part that loses fat is the upper body. next would be the waist and the legs. i dont know about the face. dnt worry about it just keep losing those excess fat because i havent seen a lean person w/ a fat face. :)

[Brandon96]

Ynon, you're right. A swimmer just like any other athlete has to know first what he wants to achieve. Lenny, do you want to do competitive swimming or do you want to be an all around Men's Health cover model candidate?:) I suggest you up the intensity of your workouts (too light at 10-15 lbs weights only, and too long at 2hours duration). Get a HIT program from Blake and CLY or go check out the Max-OT programs to increase your intensity in less gym time! It will do wonders if you use your swimming as cross training/cardio.

Steadyboy2k, your face is the last to go. But if you consistently work out, liliit ang face mo. CLY is right, no bodybuilder or fitness exponent has a big face. In fact, when I was still a superstitious or old school, classical workout kind of weight training dude, I used to think that the lean, angular faces of bodybuilders was all due to the NGIWI they would do when they do forced reps and tri-sets and supersets! Hehehe, now I know better. Consistent weight training with cardio will do the trick. If you do Pekiti-Tirsia in the USA along with ur weights, I guarantee you'll trim down pare.

CLY, thnx for the reply. Now, you made it very clear to me. Now I know why sports medicine experts now extol the virtues of the SPRINT versus the traditional jogging exercise which is boooring!
Sprints take more intensity, do wonders for your speed and endurance, and take less time than jogging! Be careful nga lang with the kind of shoes and the running surfaces you sprint on! Cge I will do more sprints na nga ulit!:)

[Lenny]

Actually tapos na ko sa competitive swimming, and I'm just swimming now para lang for exercise, cardio, and to stay fit. In other words pampaganda ng katawan, sarap ng feeling na you're not pressured to train kasi may competition kayo. hehehe Sorry pero di ko gets sinabi mo na, "too light at 10-15 lbs weights only, and too long at 2hours duration." I only lift those light weights if i have training in the afternoon. And the 20 lbs up kapag no training. Kasi maoovertrain ako nun, ang hirap kasi ng work out namin. Even though I swim just for cardio nalang, sumasabay pa rin ako sa mga swimmers na nagcocompete. What's Max-OT? I guess I'll ask a program from Blake or CLY.



Originally posted by Brandon96
Ynon, you're right. A swimmer just like any other athlete has to know first what he wants to achieve. Lenny, do you want to do competitive swimming or do you want to be an all around Men's Health cover model candidate?:) I suggest you up the intensity of your workouts (too light at 10-15 lbs weights only, and too long at 2hours duration). Get a HIT program from Blake and CLY or go check out the Max-OT programs to increase your intensity in less gym time! It will do wonders if you use your swimming as cross training/cardio.

[CLY]

lenny,

never lift weights and swim at the same day. hindi lalaki muscles mo dahil sa cardiovascular exercise na ginagawa mo the same day. your workouts are too long. overtraining na ang 2 hrs. what do you mean by 15lbs. or 20 lbs.? what exercises are you doing?

[ynon]

page starter lang :)

[Lenny]

Ok thanks. The 15lbs and the 20lbs is yung binubuhat kong dumbells if I have training in the afternoon. Yung workout na ginagawa ko sa gym mostly focuses sa arms and back. I dunno what it's called kasi i forgot the terms, but I think you know the idea. I'll get my workout sa gym then i'll PM it to you. So you mean I should do intervals with my swimming and gym?

Originally posted by CLY
lenny,

never lift weights and swim at the same day. hindi lalaki muscles mo dahil sa cardiovascular exercise na ginagawa mo the same day. your workouts are too long. overtraining na ang 2 hrs. what do you mean by 15lbs. or 20 lbs.? what exercises are you doing?

[Brandon96]

Lenny, PM mo si Blake at CLY re workout routines. yes, you should not do cardio right after you do weights! Mapapagod ka nga naman tapos di pa intense ang weights mo since you want to conserve energy di ba, so end result, you don't maximize what you could've done so in the first place for BETTER/FASTER results.

[CLY]

hey dudes,

what supplements are you taking and what brand are you using?

anyone knows of a good brand of creatine and protein whey available here in our country?

[SteadyBoy2k]

Saw something in the news about diet supplements..

Sabi hindi daw safe magtake nang mga ganto like creatine. There's no study done by the manufacturers that their products can lead to bad side-effects. Because of this the consumers are being used as guinea pigs of the untested products daw.
Also, there will be a new bill that would require these supplements to conduct studies on side effects and if it actually does what it claims. It will also be made illegal to sell to minors.

They interviewed a buff guy; he said he's been using creatine for five years but no side effects on him though.

[CLY]

I THINK ITS A LOT OF B.S.! If creatine where dangerous since it was produced in the 1980's then almost all bodybuilders would have been dead or have been sick. there would be no schwarzeneggers, skip la cours, joe weider, and many more.

but i do know of a no good creatine product. please avoid creatine in liquid form.

[Brandon96]

Well said, CLY! Dapat noon pa nagkacontroversy ang creatine. For that article steadyboy2k read, there's TEN MORE if not TWENTY more sports medicine and scientific journals that say creatine works and has no side effects except size and more energy and improved overall wellbeing and fitness.

CLY, ikaw ba ang post ng 3 posts above mine? Parang di ikaw ah. May gumamit ata ng nic mo na di mo nai-logout pare.

[laconic]

Hey guys! How's everyone doing? So many things have been said about creatine in the most recent posts. I haven't tried taking them though. Have to consult my trainer first.

By the way, I started my workout program just yesterday. :macho: It's been a while since I've been to the gym. Although I run, I think my joints and muscles were stretched to its limits yesterday. Today, I am not in pain. I AM PAIN! It feels great though. I availed myself of a membership package at Fitness First. To say that the place is great is an understatement: they've got state-of-the-art facilities; complete exercise machines; a steam/sauna room; clean locker and shower rooms. Anyone here a member as well?

[Brandon96]

Laconic, Fitness First Libis ka ba or Ayala RCBC Bldg.? Ako new member doon sa Libis. Pioneer member; one of the lucky ones. I just had a workout kanina. Great shower with shampoo and conditioner as well as soap. May free bananas pa and iced tea although I stay away from the latter as much as possible.

The machines and the way the trainers explain how to use them really made me work hard with my cardio! I was able to raise my calorie burning rate to 135 calories (ideal as per my body weight) for 15 minutes for each of the 4 machines.

Laconic, kung taga-Libis branch ka, anong time ka train? EB nga tayo pare. Exchange notes. Baka gusto mo na rin matuto ng Pekiti Tirsia kali (arnis) from me.:)

PM and text me 0917 817 0373.

[eagle_eye]

Originally posted by CLY
hey dudes,

what supplements are you taking and what brand are you using?

anyone knows of a good brand of creatine and protein whey available here in our country?

whey protein (double chocolate)

creatine on a bulk

*** on a cut

Vitamin E, C, B5 (panthotenic acid)

have you guys heard of the creatine serum? CLY is this what u are referring to as liquid creatine? heard is CRAP!! stick to the powder form.

i'm new to this thread :newbie:

[blakedaddy]

optimum whey
micronized creatine
MRP

creatine serum is crap I can say taht

[CLY]

where do you buy your micronized creatine blake?

[eagle_eye]

blake....
how does micronized creatine differ from creatine monohydrate?

i just switched from designer whey to optimum nutrition
choco mint tastes great

[blakedaddy]

micronized creatine is made up of smaller particles so it is easier dissolved and absorbed by the body. Got mine at healthy options

[Tamang_timpla]

:D :D ;) :o

here are some tips for you to try:

1. brush your teeth before eating

2. before each meal, try sipping a hot "sabaw" then course
meal

3. minimize your calorie-intake. the rda for adults should be at
least 2,000 calories. in order to lose weight, try eating at least
900-1200 calories/day.

4. never eat during midnight.

5. don't eat a meal, then go slumbing in your bed. you might end
with nocturnal death (im serious!)

6. try to eat 3 times a day, with a minimum amount.

7. try HERBALIFE (whatever that is?), my mother's friend tested it
and my mom said it worked. don't worry, it's nothing harmful.
IF SOMEBODY IS INTERESTED ABOUT THIS SUGGESTION SEND
ME A PRIVATE MESSAGE OR TRY MAILING ME.

[blakedaddy]

900-1200 calories is waaaaay too low ano yan starvation diet??? you'll lose so much muscle if you consume thast amount

eating 3x/day has proven to slow down youe metabolism.. eating more often and at small amounts is a healthier option
eat whenever you're hungry don't go by a clock, go by your body

[Brandon96]

Tamang Timpla,

Recipe for suicide or sickness ang sinasabi mo pare! Herbalife has many times been proven to be a problematic way of losing weight such that fitness experts are unanimous in that losing fat thru the use of drinks is ********.

Magworkout ka na lang! Mas mura pa, enjoy pa kesa Herbalife.

[laconic]

I am also surprised with Tamang_timpla's suggestions. Eating 3 times a day isn't the way to go at all. I eat every 3 hours, or whenever I'm hungry. This will speed up your metabolism. Never, ever starve yourself. This is not healthy at all.

Am not sure how much calories one should consume in one day. I just eat what's healthy, which means foods that are high in fiber and complex carbohydrates, low in fat, moderate protein. Right now, my trainer told me to load up on carbs in the morning and have high protein, low carbs the rest of the day.

Actually, eating during midnight can be a case-to-case basis. If one's work falls during ungodly hours, then food intake may be necessary. However, one must always remember not to eat 3 hours before bedtime.

Brandon96: I work out in Makati, Libis is too far for me. Did you avail yourself of the "passport" membership?

[CLY]

my metabolism is really fast. i usually go hungry 5-6 times a day so i eat 5-6 small meals. my friends wonder in awe thinking how can i eat constanty like that w/o getting fat. :)

tamang timpla's diet is a sure fire way to lose hard earned muscle. it will also make you a very thin fat person. you're thin but your body fat percentage is higher than your muscle percentage.

[Brandon96]

One of the grand viziers of bodybuilding on PEx, CLY, has spoken.

Laconic, pare, wru liv ba? U live south or north of the Pasig river? have you checked out the sites? PM me nga pare and let me know how long have you been working out and stuff. Exchange ideas and istiran tayo.

www.pekiti-tirsia.com
www.rochesterkali.com
http://brandon96.txtclub.net

Question: Masama ba ang Ma Huang absolutely? Or in excess amounts? Kasi meron niyan sa Xenadrine....pero Xenadrine has not been ruled out or ordered off the shelves, although it does contain Ma Huang...eh we have all these reports of Ma Huang being bad for you.

[laconic]

Brandon96: Am from Parañaque. I've just been working out for a week. I haven't seen much results yet considering the short time, but I have been working out daily and am hoping to see developments within a few months or so. I've been going to the gym daily, alternating my weights and my cardio; not necessarily required by my trainor (the cardio), but I'd just like to go the extra mile.

I just checked out the links you provided. No offense man, but they're just not for me; am not exactly a big fan of any contact sports - as a participant or a spectator - I just do not find interest in them. Which makes me realize, I don't really like sports. Am a fan of tennis, though. :)

[Kaiser88]

Guys, i have a question, which is better to take after working out - whey protein or tuna?

Brandon96:
Where in Libis is Fitness First? How much are the membership rates?

[blakedaddy]

I would prefer whey protein over tuna as it is absorbed into the body faster. tuna would be taken during the day, preferrrably lunch or dinner

[XzRzX]

the number of calories you should be eating;

when cutting.dieting
12 multiplied by how much you weigh ( in lbs. )

maintain
13 multiplied by how much you weigh ( in lbs. )

bulking
14-15 multiplied by how much you weigh ( in lbs. )

stick with the basics
glutamine
creatine
whey protein
multi-vit
vit. E
vit C

eat 6 times a day. eat lots of fiber from green leafy vegtables, protein, healthy fats ( peanut butter, fish oil, flax seed oil, cod liver oil, basta may Omega 3/6 EFA) eat carbs along with 1st 3 meals and fats with the next 3

take 2 servings of whey protein post work-out, mabilis yan magabsorb.

before sleeping drink 1-2 servings of whey protein along with healthy fats so that the protein is absorbed by your body at a slower pace while you sleep thus keeping you anabolic.

NEVER mix carbs along with fat.

[CLY]

good advice XzRzX! except for the calories that should be taken in. i feel that its too low.

[Kaiser88]

Originally posted by blakedaddy
I would prefer whey protein over tuna as it is absorbed into the body faster. tuna would be taken during the day, preferrrably lunch or dinner

thanks blakedaddy! in relation to that, how would you distinguish a good quality whey protein from an average one?

[blakedaddy]

read the label.

if it reads cross microfiltred whey, you kow you got a bargain.
next up i whey protein isolate, then whey protein concentrate and they ion exchange whey

[twigz]

hello everyone!

i read thru here and it seems im one among the very few who are desperate to gain some weight rather than loose or shape their body.

im 21, standing 5'4 to 5'5 and i just weigh 105 lbs. i've always been skinny and has been trying to gain some weight pero parang ayaw talaga. thinness KINDA (lang) runs in our family. my father and brod are pretty thin but my male cousins and everybody in my mom's side are ok naman.

i've tried a number of things na although not seriously talaga:

-eating alot
-vitamins such as provimin, propan, and centrum
-ensure (a milk)
-2 eggs every breakfast and dinner

i just wanna reach the ideal wieght for my height and age. it would be fine for me just to gain FAT and not bulging MUSCLES.

now, i'd like to ask:

1. what's the ideal weight for me?

2. is there any sort of meal-plan for people like me. take note again that i won't mind getting 'fat' cuz like 've said i just wanna gain weight in any form.

what to eat?
what not to?

3. ok na ba ang 2 eggs sa morning and night? or dapat egg white lang?

4. what vitamins to take? i have good appetite pero di talaga ako bumibigat.

5. is working out advisable?
i think i'd really feel 'icky' going in a gym joining some muscle guys. jogging *****, pwede pa.

6. BONGSI mentioned about this new 'pro-steroid' stuff w/c is way better than real steroids and way safer too. any info on the supplement????????/

7. what's protein shake? effective ba yan?

8. what effective yet ECONOMICAL diets u can recommend?

advices naman dyan pls. i really dont aim for so much.

thanks......twigz

[CLY]

twigz,

1. what's the ideal weight for me?

around 120-130

2. is there any sort of meal-plan for people like me. take note again that i won't mind getting 'fat' cuz like 've said i just wanna gain weight in any form.

yup, eat a lot. i mean a lot!!! about 5-6 meals would be fine.
since you dont mind gaining weight thru fat or bulging muscles. you can eat anything you want.

3. ok na ba ang 2 eggs sa morning and night? or dapat egg white lang?

yup. you can eat the egg yolk as well since you want to gain weight.

4. what vitamins to take? i have good appetite pero di talaga ako bumibigat.

vitamins are not required but it will help you. it will be hard for you to gain weight since you have an ectomorph body type.

5. is working out advisable?
i think i'd really feel 'icky' going in a gym joining some muscle guys. jogging *****, pwede pa.

yes!!!! never mind the muscle guys when you go to the gym. mind your own business!!! jogging???? this will make you thinner than you are. keep cardios to a mimimum if you want to gain weight!

6. BONGSI mentioned about this new 'pro-steroid' stuff w/c is way better than real steroids and way safer too. any info on the supplement????????/

nope. i plan to be a natural. dont want to try steriods. just to be safe from side effects. (kung meron nga)

7. what's protein shake? effective ba yan?

yes. effective for nourishing muscles with the much needed protein after working out!!! this will help in building muscles.

8. what effective yet ECONOMICAL diets u can recommend?

whatever food is available to you, try to choose the healthiest and most nutritious. eat in large quantities and with more frequency.

[Leif_Erikson]

pareng twigzz,

if u want to get bigger FAST (i mean real FAST), pero natural, mag-gym ka! you will get big in 2-3 months. Not big as in Lou Ferrigno pare, but big enough for people to notice. And the good side effect is that you will look good at the same time--hitting 2 birds in one stone!

Tama si CLY, bawasan mo jogging. Buti pa cut it out.

[Brandon96]

Repapips, Fitness First Libis is at Eastwood City, at the other side of the parking lot behind Blue Onion and Country Style restos.

I think Leif PM'd u na re the rates. It's great pare! Train tayo together!:) Just text me 0917 817 0373.

[Kaiser88]

Originally posted by Brandon96
Repapips, Fitness First Libis is at Eastwood City, at the other side of the parking lot behind Blue Onion and Country Style restos.

I think Leif PM'd u na re the rates. It's great pare! Train tayo together!:) Just text me 0917 817 0373.

Yup thanks I got it! I'm considering it. What time does the gym close?

[Brandon96]

Mon-Fri, 6am-10pm.
Sat, 8am-8pm.
Sun,8am-6pm.

Where did you previously train pare? What supplements do you take? I use protein whey and creatine, mga local brands lang pare kasi mas mura. BTW, would u like to train with me in Pekiti Tirsia kali? I'm looking for training partners kasi eh! Please just text me 0917 817 0373.

Blake, CLY:

Have you guys tried Met-Rx? OK ba yun? Meron bang nagtitinda nun dito? And, have you guys read this book being sold on the internet entitled THE TRUTH ABOUT WEIGHT TRAINING SUPPLEMENTS or some title just like that?

[blakedaddy]

met-rx is still the gold standard in which every MRP made must match or surpass the quality of met-rx. Try cutting edge or greenhills baka meron. Myoplex is a lot like met-rx

Brandon,

Havent read that book yet but I do have a supplement almanac

[BusyChild]

Uuy. Gym Bunnies calling each other "pare". Hmmm.. makes me think of something else. :)

[Kaiser88]

Originally posted by Brandon96
Mon-Fri, 6am-10pm.
Sat, 8am-8pm.
Sun,8am-6pm.

Where did you previously train pare? What supplements do you take? I use protein whey and creatine, mga local brands lang pare kasi mas mura. BTW, would u like to train with me in Pekiti Tirsia kali? I'm looking for training partners kasi eh! Please just text me 0917 817 0373.

I only started weight training around 2 months ago and I just work out at home with a pair of adjustable dumbells. Rigth now I'm scouting around for whey protein which I plan to use.

[twigz]

busy child:

such silly note there. haha!

leif, cly:

thanks alot! i may have some motre questions later. thanks again..:D


-chemical brother

[BusyChild]

hihihi :) uhm... pare... help me with this barbel naman o pare... hihihi :) salamat pare ha hihihi :)

[Daemon_Seraphim]

Ano ba magandang supplement/s para sa isang ectomporph 130 lbs na tulad ko? BTW Im juz starting out on the MAX-OT program blakedaddy gave me.


Mag-list naman kayo ng supplements na kelangan ko tsaka yung prices, brandnames, and kung san makakabili.

Salamat ng marami :)

[meleagant8]

guys

can you give me a website that tells me on how many calories, proteins and how much should i take base on my wieght, age etc?

serious na **** ako sa pag diet eh....

[XzRzX]

page starter ! :D

san may murang l-glutamine ? preferably powder form. im planning to buy around 1000 grams ...

pls PM me :D

[Brandon96]

pareng kaiser88,

i suggest you find yourself a nice gym. mas maganda kasi if u have access to barbells. it doesn't have to be a snazzy or glitzy gym. basta may equipment OK na. dapat accessible sa iyo and convenient ang mga oras.

pareng meleagant8,

may kasabay na ikaw magtrain in Pekiti Tirsia from pque. He will go north to QC on Sunday mornings. Try mong sumabay. Carpool kayo; minsan siya magdrive, minsan ikaw naman. Text me pare for details!

Guys,

May nagcompare na ba ng effects ng local creatine and protein whey vis-a-vis imported stuff like Weider Gold and Met-Rx? Baka kasi nasasayang lang ang dough ko sa local eh, when I could get more results from foreign stuff. Wala lang, praning lang.:D

[BusyChild]

Macho macho man... i want to be a macho man... Macho macho man... I want to be a macho!!! :naughty3: hihihi!

[meleagant8]

Originally posted by Brandon96
pareng kaiser88,

i suggest you find yourself a nice gym. mas maganda kasi if u have access to barbells. it doesn't have to be a snazzy or glitzy gym. basta may equipment OK na. dapat accessible sa iyo and convenient ang mga oras.

pareng meleagant8,

may kasabay na ikaw magtrain in Pekiti Tirsia from pque. He will go north to QC on Sunday mornings. Try mong sumabay. Carpool kayo; minsan siya magdrive, minsan ikaw naman. Text me pare for details!

Guys,

May nagcompare na ba ng effects ng local creatine and protein whey vis-a-vis imported stuff like Weider Gold and Met-Rx? Baka kasi nasasayang lang ang dough ko sa local eh, when I could get more results from foreign stuff. Wala lang, praning lang.:D

****?tga san siya?tuwing kelan ba ulit yan?

[Brandon96]

Sundays 6am sa UP Diliman. He lives in Multinational Village.

BTW, OK ba ang epekto ng coffee pagkatapos ng workout or before magworkout? OK bang energy bar substitute ang banana after a workout?

[XzRzX]

brandon96

skip the banana ( mataas sugar content ) your better off with some simple carbs after workout or a protein shake ...

yung local creatine ok naman ... thats if your talking about crea10 by Base6ix. imported din yung creatine na yan. high quality
re-packed lang dito yan.

ok din yung whey protein nila. yung GR8. imported din yan from proliant USA, a very reputable protein company in the USA.

[hannah17smb]

pwede bang pumayat without exercise? :rolleyes: ano ba magandang diet??? yun effective ha...

:wave:

[blakedaddy]

pwede pumayat w/out exercise but the weight you will lose is MUSCLE and not FAT

[Eyn_GeL]

Question lang po mga experts... :handsdown:

anong magandang gamiting oil and y?? soya oil? corn oil? olive oil? o ano?? :mconfused:

any suggestion?? *pacute*

[blakedaddy]

we use soya oil low cholesterol since mom has a heart problem... olive oil is good but corn oil is definitely bad

[laconic]

BTW, OK ba ang epekto ng coffee pagkatapos ng workout or before magworkout? OK bang energy bar substitute ang banana after a workout?

I normally take coffee before I workout as caffeine is supposed to speed up your metabolism; I think (someone correct me if am wrong) energy bars are higher on protein, as opposed to bananas' high carb content. Your food intake would depend on your program. (correct?) Like I have breakfast meals that are high in carbohydrates and high protein meals the rest of the day.

For Eyn_Gel: I use canola and olive oil at home, I believe they're better than, and more healthy any other cooking oils in the market.

[XzRzX]

canola oil :D

[Kaiser88]

Originally posted by Eyn_GeL
Question lang po mga experts... :handsdown:

anong magandang gamiting oil and y?? soya oil? corn oil? olive oil? o ano?? :mconfused:

any suggestion?? *pacute*

we use canola oil and olive oil at home since these are healthier than corn oil.

[Vinnie_Anne]

guys

can you give me a website that tells me on how many calories, proteins and how much should i take base on my wieght, age etc?

serious na **** ako sa pag diet eh....

[Eyn_GeL]

Is it good to eat crackers lang?

[blakedaddy]

to get your needed calories for the day, multiply your bodyweight by 15... addd 200 for gaining and subtract 200 for losing weight. Carbs make up 40% of daily cals, protein 30% and so do fats

Eyn_Gel no its totally unhealthy as you need your protein and carbs plus fat. Just eat sensibly as starving yourself is very dangerous and unhealthy too

[meleagant8]

Originally posted by blakedaddy
to get your needed calories for the day, multiply your bodyweight by 15... addd 200 for gaining and subtract 200 for losing weight. Carbs make up 40% of daily cals, protein 30% and so do fats

Eyn_Gel no its totally unhealthy as you need your protein and carbs plus fat. Just eat sensibly as starving yourself is very dangerous and unhealthy too

blake

thanks....yan *** sagot na hinihintay ko....hehe...teka...e kung ilang carbs sa ganito sa ganyan..may alam ba kayong website?

[XzRzX]

get the product and thats the number of calories you should eat per day.

12 multiplied by your body weight in pounds para cutting/diet calorie count

15 multiplied by your body weight in pounds para maaintain

18-22 multiplied by your body weight in pounds para weight gain

[blakedaddy]

www.exrx.net

[Leif_Erikson]

Pwede namang fruits (bananas, apples) ang 3 meal pwera sa breakfast, lunch, at dinner di ba?

[twigz]

it's really difficul to gain weight. mas ok pa siguro yung nagpapaslim. at least there's speed if you want...haha!

[XzRzX]

mataas ang sugar content ng banana and grapes. stick to apples nalang if u want :) or oranges din pwede and grapefruit !

[Brandon96]

Pare, how did u get to know the quality of the local creatine I was talking about? Do you know the manufacturers/repackers or importers thereof here in QC?

BTW, di ba OK lang naman ang high calorie fruits like bananas and grapes after a workout kasi ang fats naman ang kinakain ng muscles after an intense workout?

[woofers]

Originally posted by twigz
it's really difficul to gain weight. mas ok pa siguro yung nagpapaslim. at least there's speed if you want...haha!


It's VERY easy to gain weight because you don't have to do anything except feed your face. Just down a couple of glasses of full cream milk, Sustagen or Ensure every day in addition to your regular diet. You can easily gain 1-2 lbs of weight a week this way.

Note: if you're lactose intolerant, I think Ensure is lactose free. Sustagen Premium -- supposedly low lactose -- isn't.

Then again, if you want that weight to be in the form of useful muscle and not fat, you absolutely have to work out. That's the difficult part. :)

[venom8]

oopss...off topic pala *** napost ko...

sori.

[XzRzX]

Originally posted by Brandon96
Pare, how did u get to know the quality of the local creatine I was talking about? Do you know the manufacturers/repackers or importers thereof here in QC?

BTW, di ba OK lang naman ang high calorie fruits like bananas and grapes after a workout kasi ang fats naman ang kinakain ng muscles after an intense workout?

yup i have met them and they are very professional. they are a locally based company that repacks imported creatine and whey protein.

how do i know the quality ? well basically through experience. my friends and i have been using this product for around 6 months now and we have experienced muscular/strength gains that we can attribute to GR8 whey protein and CREA10. some info about the CREA10 creatine and GR8 whey protein.

QUOTED FROM BASE6IX
Today, we have exclusive deals with companies like Proliant, Inc. of the USA (they own the largest whey protein manufacturing facility in the world); DMV International of Netherlands (the world's leader in peptide technology and research); and Tiancheng Pharmaceuticals of China (they produce among the purest creatine in the world).

as you can see their products are all imported and are competetively prices. anyway im not working for them or anything, just basically a happy customer. :) try giving them a call at 4103641

[Kaiser88]

Originally posted by XzRzX


yup i have met them and they are very professional. they are a locally based company that repacks imported creatine and whey protein.

how do i know the quality ? well basically through experience. my friends and i have been using this product for around 6 months now and we have experienced muscular/strength gains that we can attribute to GR8 whey protein and CREA10. some info about the CREA10 creatine and GR8 whey protein.

QUOTED FROM BASE6IX
Today, we have exclusive deals with companies like Proliant, Inc. of the USA (they own the largest whey protein manufacturing facility in the world); DMV International of Netherlands (the world's leader in peptide technology and research); and Tiancheng Pharmaceuticals of China (they produce among the purest creatine in the world).

as you can see their products are all imported and are competetively prices. anyway im not working for them or anything, just basically a happy customer. :) try giving them a call at 4103641

XzRzX:
where can i buy base6ix products? how much is their whey protein?

[XzRzX]

at toby's branches ... galleria marami

unflavored 625
chocolate 655

comes in 500 grams approx 1.1lbs

[Brandon96]

Pareng Xzrxzx,

Thanks for the info, pare. Have just gotten back to ingesting protein whey and creatine after my workouts. Now, I think I've asked Blake and CLY this already on this or the bodybuilding thread, pero I also want your opinion pareng XZRZX, should we follow the loading phase in the instructions for using Crea10 powder? Or pwedeng gamitin na lang after my workouts?

I remember when I used protein whey and creatine, mabilis ang gains ko. Natigil lang ulit when I had to stop temporarily from working out.

Kaiser88,

Ano pare, Fitness First na? BTW, have you checked out the Pekiti sites? Ang kulit ko ano? Hirap kasi maghanap ng personal trainin' partner eh. :)

[XzRzX]

Originally posted by Brandon96
Pareng Xzrxzx,

Thanks for the info, pare. Have just gotten back to ingesting protein whey and creatine after my workouts. Now, I think I've asked Blake and CLY this already on this or the bodybuilding thread, pero I also want your opinion pareng XZRZX, should we follow the loading phase in the instructions for using Crea10 powder? Or pwedeng gamitin na lang after my workouts?

I remember when I used protein whey and creatine, mabilis ang gains ko. Natigil lang ulit when I had to stop temporarily from working out.

Kaiser88,

Ano pare, Fitness First na? BTW, have you checked out the Pekiti sites? Ang kulit ko ano? Hirap kasi maghanap ng personal trainin' partner eh. :)

i honestly do not know. but the loading instructions must be there for a purpose. I've heard a number of both pro's and con's on the loading phase. From my personal experience, I've gotten quicker results from loading-noticeable weight gain and size increase. But at the end of any loading or non loading cycle my total weight gain has generally been about the same.


a few things on creatine

1. Creating works by increasing the cell volume.
It does this by allowing the cell to hold more
moisture. Technically when you are using creatine
you are ultimately retaining water within the cell tissue.
The increase in moister enlarges the cell which give the
muscle a larger appearence.

2. Side effect although creatine makes the muscle look bigger
you do actually gain stength because the added hydration
allows the muscle to become more efficient. It removes lactid
acid faster after work outs ( faster recovery ). And it is also
thought to increase ATP stores within the mitochondria ( more
energy, better contraction).

3. Creatine stores within the muscle can change daily. If you
load in theory, you will raise the store above normal
and a daily dose will keep you peeked out. ( This is a
theory. It works for me and a ton of others that I have
trained). Do your home work check the facts and make
your own educated deduction!!!!


actually if your under 250 lbs ... 10-15 grams of creatine per day would suffice. i take my creatine when i wake up, post work-out and before going to bed.

my post work out meal looks a little something like this.

30min after workout - 10 grams glutamine 5 grams creatine 500 grams alpha-lipoic acid

30 min after that, 2 1/2 scoops whey protein with 25g dextrose

1 hour after that, small meal consisting of rice veggies and fish.

[Daemon_Seraphim]

2 Weeks ko ng sinusundan yung MAX-OT..i was wondering if takeing supplements would hasten my gains (weight and muscles).

Ano bang supplements ang kelangan ko para mag gain ng weight tsaka muscles? Post nyo naman yung mga supplements na naging effective para sa inyo(kasama na yung brand name shempre) at tsaka kung san nyo nabili at magkano.

[Kaiser88]

Originally posted by Brandon96


Kaiser88,

Ano pare, Fitness First na? BTW, have you checked out the Pekiti sites? Ang kulit ko ano? Hirap kasi maghanap ng personal trainin' partner eh. :)

Brandon96,
Maybe not, the monthly fee is just a bit too steep and the traffic goin there can be a hassle.
Thanks for the Pekiti offer but i barely have enough time to even workout regularly.

[Leif_Erikson]

Daemon Seraphim,

OK na ang protein whey and creatine for you, for starters. CLY and Blake, you here? A 2nd opinion please on creatine loading? I don't feel like loading pa eh. Hassle kasi eh.

[Daemon_Seraphim]

Ano po *** creatine loading na nababanggit nyo?

[blakedaddy]

I've tried creatine loading but it gives the same results even if you don't load. IMHO thats just a scam of supplement companies so that mabilis maubos ang product mo and you'll have to buy more

for building muscle... Brandon hit the bullseye. Creatine and protein is the winning combo. however, if you can't afford supplements, eating a healthy diet will suffice.

here's a sample diet of mine
breakfast:rice and tuna or oatmeal, 2 bananas and an omelette
meal 2: 2 bananas or a protein shake
lunch: Grilled chicken and rice
meal 4(post workout):creatine, protein shake or grilled or broiled chicken or beef
meal 5:Dinner: FIsh or beef, rice ans some vegetables

[meleagant8]

Originally posted by blakedaddy
I've tried creatine loading but it gives the same results even if you don't load. IMHO thats just a scam of supplement companies so that mabilis maubos ang product mo and you'll have to buy more

for building muscle... Brandon hit the bullseye. Creatine and protein is the winning combo. however, if you can't afford supplements, eating a healthy diet will suffice.

here's a sample diet of mine
breakfast:rice and tuna or oatmeal, 2 bananas and an omelette
meal 2: 2 bananas or a protein shake
lunch: Grilled chicken and rice
meal 4(post workout):creatine, protein shake or grilled or broiled chicken or beef
meal 5:Dinner: FIsh or beef, rice ans some vegetables

that's a good diet blake, may rice pa rin,hehe
btw, san nakakabili ng protein shake?magkano?

[Daemon_Seraphim]

Originally posted by blakedaddy

for building muscle... Brandon hit the bullseye. Creatine and protein is the winning combo. however, if you can't afford supplements, eating a healthy diet will suffice.

here's a sample diet of mine
breakfast:rice and tuna or oatmeal, 2 bananas and an omelette
meal 2: 2 bananas or a protein shake
lunch: Grilled chicken and rice
meal 4(post workout):creatine, protein shake or grilled or broiled chicken or beef
meal 5:Dinner: FIsh or beef, rice ans some vegetables

Eto bang diet mo eh pang gain ng weight? Would this kind of diet suffice for a hard gainer like me?(ectomorph)

[meleagant8]

Originally posted by Daemon_Seraphim


Eto bang diet mo eh pang gain ng weight? Would this kind of diet suffice for a hard gainer like me?(ectomorph)

i think this diet is more of losing weight...

[blakedaddy]

daemon,

It's been working for me and I have packed on muscle. I'm somewhat an ecto-mesomorph

[meleagant8]

Originally posted by blakedaddy
daemon,

It's been working for me and I have packed on muscle. I'm somewhat an ecto-mesomorph

btw blake, ako ba ano?endo?ecto?

i was supposed to go to the gym ngayon....kaso sarado sina willy...edi di ko nakumpleto *** 3x a week...so i still have to do the 3rd day workout ko next week tapos *** another 3 day workout next week, so magiging 4 na workout days ako...wala namang masama dun diba?

[XzRzX]

Originally posted by meleagant8

i was supposed to go to the gym ngayon....kaso sarado sina willy...edi di ko nakumpleto *** 3x a week...so i still have to do the 3rd day workout ko next week tapos *** another 3 day workout next week, so magiging 4 na workout days ako...wala namang masama dun diba?

ok lang mag skip ng gym days. basta dont go past 3 days without going to the gym because at the 4th day, your strength begins to decrease na ...

[meleagant8]

Originally posted by XzRzX


ok lang mag skip ng gym days. basta dont go past 3 days without going to the gym because at the 4th day, your strength begins to decrease na ...

ah...so dapat 3 days na ang max rest mo?

[blakedaddy]

ok lang mag skip ng gym days. basta dont go past 3 days without going to the gym because at the 4th day, your strength begins to decrease na ...


THIS IS CRAP IMHO....I sometimeso a week or more without going to the gy m and when I return, I get stronger

meleagant,

endomorph ka.

[XzRzX]

Originally posted by blakedaddy
ok lang mag skip ng gym days. basta dont go past 3 days without going to the gym because at the 4th day, your strength begins to decrease na ...


THIS IS CRAP IMHO....I sometimeso a week or more without going to the gy m and when I return, I get stronger

meleagant,

endomorph ka.

well to each his own i guess *okay* personal experiences lang naman ni-shashare ko blakedaddy ... no need to dis out others opinion (namely mine). just trying to help out :vale:

each individual is unique naman and it depends on how your body responds. might be good if you experience it on your own and make conclusions nalang on the opinions you read about here sa thread na to

[CLY]

Originally posted by Vinnie_Anne
guys

can you give me a website that tells me on how many calories, proteins and how much should i take base on my wieght, age etc?

serious na **** ako sa pag diet eh....

www.ast-ss.com, go to calorie calculator. this is very accurate and detailed. jsut what you are looking for.

[CLY]

Originally posted by blakedaddy
ok lang mag skip ng gym days. basta dont go past 3 days without going to the gym because at the 4th day, your strength begins to decrease na ...


THIS IS CRAP IMHO....I sometimeso a week or more without going to the gy m and when I return, I get stronger

meleagant,

endomorph ka.

i agree. this has been the same for me. after 2 months of hard training. i take a week off and when i get back. i feel more refreshed, stronger and more muscular.

dont overtrain, take a week off sometimes, it will do you good.

[Kaiser88]

Is it ABSOLUTELY necessary to drink whey protein 3 times a day? Coz some whey protein manufacturers recommend that you take it 3 times a day for maximum benefit. Does anyknow know if this is true or just a gimmick of these companies to make consumers buy more of their expensive product?

[blakedaddy]

taking weeks off after a certain period if beneficial since you get to rest your body and your mind as well. I only take whey protein after working out and eat food the rest of the day. manufacturers say that so you will consume the product faster and purchase again

[meleagant8]

Originally posted by blakedaddy
taking weeks off after a certain period if beneficial since you get to rest your body and your mind as well. I only take whey protein after working out and eat food the rest of the day. manufacturers say that so you will consume the product faster and purchase again


ah i see....so after each 3 week workout ko...take a 1 week rest...thanks ha!

[meleagant8]

Daily Nutritional Breakdown
Body weight - 200 pounds
Body Type - endomorph
Activity Level - Moderately Active

Calories: 3000
Protein: 378.75 grams
Carbs: 273.75 grams
Fat: 43.33 grams

e2 nakuha ko oh...
ngayon ang kailangan ko eh kung ilang proteins, calories, carbs at fat ang nasa serving ng pagkain....