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On
Body Building
Dear Jess,
I'm 17, turning 18 this coming December. I tried working out in our house before, using some dumbells and doing a lot of exercises. But after 1 month of working out, minsan tinatamad na ako kasi paulit-ulit na lang ang ginagawa ko. Kaya gusto ko na sanang mag-start pumunta ng gym para may wide range of exercises. Gusto ko sanang humingi ng advise for first-timers like me . Please provide me also with a formal schedule and diet. I'm 5'4", 141 lbs. Pag naka-damit naman ako, mukha naman akong fit (hindi payatot, hindi rin mataba) pero meron akong protruding belly na 34". Ang gusto ko sanang body type ay yung model type - muscular pero slim and not yung parang wrestler or bodybuilding competitor, yung flat abs na may 6-pack (kung pwede yung belly na 28"-29", muscular and defined but not bulky chest, biceps, shoulders, thighs, and legs.Gaano katagal po ba bago makakita ng improvements. Kasi dati nga nagwo-workout ako sa bahay pero after about 2 months walang improvement sa biceps ko. Pero ung belly ko nman nakaranas ng 30" from 33". Totoo bang kapag lumalaki ang abs, lumiliit si "kaibigan"?
Thanks
Jake Codeniera dated 11/08/2004; jakey_shakey@yahoo.com
Dear Jake,
Hindi totoong lumiliit si "Pepito" pag lumalaki and tiyan. Mukha lang, kasi hindi mo na siya makita sa laki ng tiyan mo. I suggest, mag join ka ng gym para hindi ka tamarin sa pag work-out at para me motivation ka rin. Bibigyan ka rin ng training and diet program ng iyong instructor don. Salamat sa iyong pagsulat.
Jesrom
Dear Jess,
I would do anything to make sure I am not missing out on all aspects of my bodybuilding. That is: nutrition, training, rest, and supplementation. I watch my diet carefully, train heavy, and get a lot of rest before pounding the weights again. My question is about supplementation. I use protein powder to help me catch up on my protein requirements. I am wondering about creatine. Should i take it too? they say protein and creatine are two of the most essential bodybuilding supplements. The thing is I dont know which is a good brand of creatine to take. I have tried the brand by base6ix once, and it didnt seem to work. My friend also advised me against it since he says I'm not getting my money's worth on that brand. Is creatine really necessary? And if it is, can you recommend me some good reliable brands to use? Or can i still make the same gains as i can without using it?
Chris Aguirre, dated 10/28/2004; chrisboy888@yahoo.com
Dear Chris,
Recently, there have been several controversies about creatine because it has been blamed for some deaths of some professional and amateur athletes.We don't know what to make of it. But just to be on the safe side, I would stay away from creatine. Creatine gives you an edge but you can still make some gains without using them.Hard training and proper nutrition is still the best way to go. I do not wish to recommend substitute for creatine although I know and have read some things about them. You're on the right track. I salute you. Keep training hard.
Jesrom
Dear Jess,
I am 23 years old,180 lbs. May balak akong mag-gym. Can you give me advice on what food suppluments I should take. Can they help? Right now I'm taking lactovida. A friend told me that it could help speed up results. And I also do some swimming exercises. Could they be helpful to build up my body. Can you give a daily program so that I would be like Van Damme. I aslo have friends that have no improvement with their bodies but have been working out in the gym for 1 year now. Please reply so that I could improve my physical looks. Can you give me some moves.
Jazzy Batchochoy, dated 10/14/2004; strong_shit69@yahoo.com
Dear Jazzy,
Food supplements can help but are not necessary especially if you're eating the right foods.Swimming is good if you want to lose some weight because you can burn body fats.Bodybuilding takes time before you see some improvement in your physique. But if you're diligent and religious at it you will see changes in 3 months with proper training and nutrition. Start working out. Do more readings and research. Listen to youre body.Good luck on your training and let me know your progress.
Jesrom
Dear Jess,
I wish to know some exercises that would increase the muscle mass in front
of my thighs and the back of my thighs. I've been doing some leg presses and
squats for a year now and I've noticed some changes. I got some of the tips
from the internet which
I'm still doing up to now. More power to your site and thank you very much.
Emil Esguerra, Jr dated 9/25/2004; Emil_Esguerra@yahoo.com
Dear Emil,
Squats is the best exercise for thighs and butt. Doing heavy weights will definitely make them increase in size. Make sure you have a spotter so you don't injure your back. Back leg extension exercises also increases the back thighs or hamstrings. You're doing the right thing, Emil. Keep it up. Most people concentrate on their upper body forgetting their legs. You're one of the lucky guys.
Jesrom
Dear Jess,
I'm Javier, 23 years old, 5'5 tall and 200 lbs. in weight. I started going to gyms just last January. I'd like to ask what are the exercises that can flatten my chest? I have a big chest kasi sir pero patusok sya & nakalawlaw na parang babae... My second question sir is kung anu po ba yung pinaka-malakas na fat burner na mai-rerecommend nyo sakin. I've been using hydroxycut before 30 minutes bago ako mag-gym pero wala naman po nangyayari. So tinigil ko, malakas po kasi ako kumain especially rice. And lastly sir, paki-bigyan naman po ako ng mga exercise sa gym na pampaliit ng mga bilbil, hindi po kasi ako makapag-jogging because of my sked. And sir, is it true that to lose weight kelangan magagaan lang ang bubuhatin na weights pero marami? Thanks in advance sir. Hoping for your reply and keep up the great work!
More power
Javier Acero dated 9/20/2004; sacredflesh@gmx.net
Dear Javier,
I think your chest size is due to genetics and being overweight.I suggest you go on a strict high protein and low-carb diet for 3 months to get to your ideal weight. While on a diet, focus training on your chest, meaning, do high reps and light weight for your chest. It is true that when you're trying to lose weight, it's only right to lift light weights and do high reps. The reason is because you want to burn those fats with high intensity work-out and you can do this most eassily with high reps, light weights. Also when you take fat burners such as hydroxycut you need to combine them with cardiovascular activities and proper light diet. You really don't need fat burners if you're going on a strict diet especially if you're in this for a long haul. When you start your proper diet and until the 3rd month, I will guarantee your bilbil will go away too. Get motivated and be strong in your mental attitude. You'll get there if you're focused. Let me know how you're progressing from time to time.
Jesrom
Dear Jess,
I'm a 21 year old student. I've been lifting for almost 3 years now and I can't seem to get big without losing my hard earn cuts and definitions in my body. I'm 5'3" and weighs 140 lbs. When I reached 160 lbs., all the definitions were nowhere to be found. My best weight is in 130 lbs. because there were cuts everywhere but I don't want to be just a 130 pound guy. I want to be huge! (with cuts of course). Please give me your best advice for gaining quality mass without getting fat and please be more specific because I've already heard lots of b.s. from other guys who pretend to know everything. I trust in your response.
Thank you.
JM Tagorda dated 9/12/2004; jmtagorda@yahoo.com
Dear JM,
Your question is typical of all competitors. The secret to gaining mass with definition and cuts is with time and dedication of proper training and diet. Once you have competed at 130 lbs. lean and muscular, you'll have to go on an off-season diet for a year in order to gain more muscles. You'll have to add more pounds of muscles and fat. With time, you can go up to 165 lbs. and then diet down to 145 lbs. by training heavy and eating right. Good luck and let me know about your progress from time to time.
Jesrom
Dear Jess,
I am currently 240 pounds. I cannot say that that is full muscle. I want to ask you if pwede na akong mag-compete. I am 23 years old now. My stats are chest: 49 inches, arms: 18.5, waist:36, calves:17 inches. Nag-iisip ako kung pwede i-abot ko pa ba ng 250 lbs. ito para pag mag diet ako, 230? or i-diet ko na and see what works? I've been training for 3 and a half years now and I am half-Filipino and half -Chinese in Baguio City. In addition to that, ilan bang kelangan kong grams carbs para di tumaba? Thanks!
Stephen Li dated 9/06/2004; the_rockph2003@yahoo.com
Dear Stephen,
Competition is a trial and error experience with your body. You can try competing at your current 240 lbs. and dieting down to 230 lbs. Then in your next competition go up to 250 lbs. off-season then diet down to 230 lbs. Listen to your body. See what works well for you. If you see that you look good and feel good in either method, stick to that method. You're the only one who can judge yourself. Of course, you can listen to some advices and opinions from colleages after you've competed but with experience you'll be your own judge.
Try eating slow-digesting carbs like yams, wild rice, beans, red potatoes and fruits all come from mother nature. They're not manufactured in a food-processing plant. Natural carbs are loaded with nutrients and fiber. They produce relatively slow increases in blood glucose and modest insulin release. They should be your first choice as a fuel source for energy and growth.
Refined sugar is quickly digested. Generally, the more processing involved in producing a carb food, the faster it digests. Bagels, dinner rolls, white bread, white rice, mashed potatoes, fat-free muffins, cold cereals, rice cakes and fruit juices require one or more processing steps in their manufacture. This creates a carbohydrate that hits the bloodstream quicker than the slow-digesting carbs listed in fact one and produces an insulin spike that is undesirable in most trainers, except immediately postworkout.
When you eat carbs, your body responds by releasing the hormone insulin. Insulin helps energize your training by pushing glucose, the basic energy unit found in carbs, into your muscle. Insulin also helps push protein into muscles, leading to growth. The downside of eating too many fast-digesting carbs and triggering insulin release is that it facilitates the conversion of any excess carbs to fat. The solution is to choose natural (slow-digesting) carbs and to consume them in amounts and at times that support your bodybuilding goals. Gram for gram, they release less insulin than fast-digesting carbs, helping you control your bodyfat levels.
Regards,
Jesrom
Dear Jess,
I am 18 yrs.old, 5"11" and currently 180 pounds. I've been working out for 8 months now and I've lost 50 pounds since I started out. I still have a lot of fat and now I want to build more muscles. I am asking for your advice if I should first lose the fat before I start putting on muscle mass or should I put on muscle mass then lose the fat later on because I am confused by the concept that I should eat more if I want to build muscle and I should eat less if I want to lose weight and can I build muscles and lose fat at the same time?
Bonner Batanes dated 9/04/2004; Templar301@yahoo.com
Dear Bonner,
In your case (230 lbs. previously), losing your fat first will give you quality muscles later on when you start building up. Yes, you can build muscles and lose fat at the same time. It's difficult but possible and you'll see a slow progress. I suggest you focus in shedding your fat then building up more muscles.This way your're goal driven and easier to track.
Jesrom
Resume
Jess Romero was Mr. Philippines 2002 (Cebu City), Ginoong Baras, Rizal (2002),
Mr. MuscleFlex (2002), has a RN Nursing degree and currently a personal trainer
at Brickroad Fitness Center and Spa at Sta. Lucia Mall, Cainta, Rizal and
previously with Slimmers World, Pasig City.
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