If you are a beginner or are asking for a program please read this

[military_press]

^ you just answered your own question. eat big and sleep/rest big.

what's your workout routine?

[pause_break]

newbie here.

I have been working out (3x/week) for the last 4 months. the only result I see is my chest. My weight is still the same at 117lbs.
what should my diet be? Should I buy those whey protein or mega mass gain?
my gym instructor suggested me to eat lots of meat/5x a day. but problem is I can only eat 3x a day with just an average supply of meat because of my family's budget.

[jole]

I have been working out (3x/week) for the last 4 months. the only result I see is my chest. My weight is still the same at 117lbs.
what should my diet be?

You might want to eat more... eat more eat cleaner

Should I buy those whey protein or mega mass gain?

Try fixing your eating first its a better solution

but problem is I can only eat 3x a day with just an average supply of meat because of my family's budget.

You can try dairy products di naman masyado mahal ang gatas, itlog and chicken. try mo mag merienda in between those 3 sets a day

Continue working out, eating and be patient

[blakedaddy]

I have been working out (3x/week) for the last 4 months. the only result I see is my chest. My weight is still the same at 117lbs.
what should my diet be? Should I buy those whey protein or mega mass gain?

What is your program like?? I assume you may also need a better program..

can you enumemate how much you eat in a day???

[pretenred1]

i've read the link mga coaches, but this time I would like to ask
is there any suggestion for a good strength conditioning program for badminton players
I want to elevate my skills plus my body conditioning specifically for that sport.
Thanks!

[blakedaddy]

^ to elevate your skill, you need to practice more... to develop conditioning... if you want to be more technical, you'll need to give a little more info...

[slick101]

to everyone:

im newbie here, about one week working out. do you suggest i get a PT? my PT says it will cost me 7k for 11sessions parang nalilito kc ako sa mga machines, saka yung sa phase ng pag work out.

[brianpex]

to everyone:

im newbie here, about one week working out. do you suggest i get a PT? my PT says it will cost me 7k for 11sessions parang nalilito kc ako sa mga machines, saka yung sa phase ng pag work out.

Hire blakedaddy instead.

[slick101]

Hire blakedaddy instead.

sa gold's gym ako eh, PT din ba sya dun?

[barbelladdict]

to everyone:

im newbie here, about one week working out. do you suggest i get a PT? my PT says it will cost me 7k for 11sessions parang nalilito kc ako sa mga machines, saka yung sa phase ng pag work out.

What's your PT's qualifications? What's his/her educational background? Was he an athlete before? Does he/she look fit? These are important things you have to consider.

Honestly, 11 sessions won't get you anywhere. Within a month of training your body is still adapting neurologically. You're lucky to have drastic physical changes. If all 11 sessions will be like tutorial sessions where your trainer gives you a thorough orientation of proper exercise execution and management ( Periodization, food cycling , cardiovascular and strength training ) then go for it. If not, just save your money and ask around for a good personal trainer that can provide you with what I just said.

Just my own 2 cents.

[slick101]

What's your PT's qualifications? What's his/her educational background? Was he an athlete before? Does he/she look fit? These are important things you have to consider.

Honestly, 11 sessions won't get you anywhere. Within a month of training your body is still adapting neurologically. You're lucky to have drastic physical changes. If all 11 sessions will be like tutorial sessions where your trainer gives you a thorough orientation of proper exercise execution and management ( Periodization, food cycling , cardiovascular and strength training ) then go for it. If not, just save your money and ask around for a good personal trainer that can provide you with what I just said.

Just my own 2 cents.

thanks for the reply.

[brianpex]

Honestly, 11 sessions won't get you anywhere. Within a month of training your body is still adapting neurologically. You're lucky to have drastic physical changes.

The SS novice program being discussed in this thread is designed to add at least 60lbs on your squat and deadlift and at least 30 lbs on the press and bench in one month (12 workouts) if you do it correctly.

[blakedaddy]

to everyone:

im newbie here, about one week working out. do you suggest i get a PT? my PT says it will cost me 7k for 11sessions parang nalilito kc ako sa mga machines, saka yung sa phase ng pag work out.

to begin with, you'll be better off doing free weights...

a good tip I can give you... read the link posted in the beginning....

what branch ka pala ng gold's???

and about 11 sessions, it will only serve as an intoduction...

[slick101]

to begin with, you'll be better off doing free weights...

a good tip I can give you... read the link posted in the beginning....

what branch ka pala ng gold's???

and about 11 sessions, it will only serve as an intoduction...

i can go at any branch, but i frequent gold's intercon and galleria.

[blakedaddy]

^ sayang lang since you can manage with the gaeria branch, but you just need a proper program to start you off...

as mentioned, the program in the link in the first page is a good place to start

[aimark]

very nice thread..this should be pinned..

[rekscreamo]

UP for this thread.. Dapat gawin nang sticky to sa PEX body and fitness section!

[blakedaddy]

^ how can we get a sticky when we don't even have a mod here to begin with??

[rekscreamo]

^yeah. Well, I just hope the admin will make this a sticky since this section doesn't have a mod. Some of my friends had a hard time finding this thread here in pex. I insisted on them to read this thread since they're asking me questions that I think this thread will better provide the answers they're looking for

[blakedaddy]

bump bump bump