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On
Body BuildingDear Jess,
Are you familiar with prohormones? What are the best ph we have here in the Philippines? Is creatine fairly good enough? and what about nitric oxide (vasodilators), are they that really effective? I'm 5'10", 176 lbs. I started lifting when i was 110 lbs. 6 years ago. My problem is that I lose all my gains when I stop lifting. What do you think of training my body parts 2 times a week. Lets say chest, tris, shoulders for day 1 and legs back bis for day 2 doing it on alternate basis? Thanx!
Nivron dated 8/26/2004; nivron_79@yahoo.com
Dear Nivron,
Prohormones are steroid-like supplements that are legally bought over the counter. However, they are banned substances in drug tested bodybuilding competitions.
Nitirc oxide in some products claim to deliver incredible results. These sustained levels of NO delivers intense muscle-enhancing benefits all day long, hours after your done working out! These enhancements result in faster muscle gains, decreases in body fat, increases in vigor and over all well being. However, there are no proven facts that they really do what they're supposed to do.
Creatine is an amino acid (amino acids are the building blocks of protein) which is made in the body by the liver and kidneys, and is derived from the diet through meat and animal products. Studies have shown that creatine can increase the performance of athletes in activities that require quick bursts of energy, such as sprinting, and can help athletes to recover faster after expending bursts of energy. However, there have been side effects like kidney damage and dehydration.
Yes, you can train body parts 2x a week and alternate. You need to take time to recover, though. Good luck.
Jesrom
Dear Jess,
Hi! I'm Raymond, 20 yrs old, 5' 5" and 120 lbs, medium body type. Two months and 1 week na kong nag wowork out, pero parang mabagal ang improvement ng muscle ko lalo na sa biceps, triceps, at shoulders ko at di rin nag-iincrease ang timbang ko.Goal ko po kasi is to gain more mass at the same time lumabas yung mga cuts ko. Pwede nyo po ba kong bigyan ng best program at yung talagang makikita kong mag-iimprove ang muscle ko lalo na yung biceps, triceps at shoulders ko? Sana po ay matulungan nyo ako at mabigyan ng mga tips. Thanks in advance and more power to your site. God bless you all !
Raymond Alviar of Laguna dated 8/23/2004; raymond06ph@yahoo.com
Dear Raymond,
Ang advice ko sayo ay magbuhat ng mas mabigat sa kaya mo para ma stimulate and pag laki ng muscles mo. Mabuti rin ang meron kang "spotter" pag mabigat ang buhat mo to lessen injuiries and for safety. Kumain ka ng maraming complex carbs and high protein diet para in 3 months time makikita mo ang gain ng muscles. Ang training mo ay gawin mong 2 body parts a day, 3 times a week ang heavy work-out and sleep 8 hours a night. Let me know about your progress in 3 months.
Jesrom
Dear Jess,
Hi! I have problems regarding my tummy. I noticed that no matter how I cut
down on eating rice, like half a cup of rice every meal, my stomach is still
flabby, sad to say. I really don't wish to have a huge body. I just wanna
be lean and muscular like Mark Nelson...I plan to work out this month and
I wish you could give me some tips on what to do to get faster result. I'm
5'6" and weigh 123 lbs. I looked at the weight chart and it shows I am
underweight.Thank you and God bless.
More power!
Bill Evasco of Bohol dated 8/02/2004; linger_in_me@yahoo.com
Dear Bill,
Try minimizing on other complex carbs like pasta, noodles, potatoes. Avoid sweets like cake, ice cream, desserts, kakanin.Rice is not the only complex carbs that can make your stomach big. There are no short cuts in attaining a fit, healthy body.If you're disciplined and religious in your work-out and diet, the results will show in a month or two.Make this your lifestyle and you'll be happy you did.
Jesrom
Dear Jess,
I have been working out for more than two months now and would just like to consult if you can give me the best exercise to make my deltoids bigger.
Thanks and more power.
John Balingit dated 7/24/2004 phoebus1975@yahoo.com
Dear John,
Do military presses front and back. Also do side lateral raises, front lateral raises and bent lateral raises with dumbells. Then do seated dumbell press. At first, work with weights that are comfortable for you. Then after a week or so, increase the weights of the plates or the dumbells to stimulate growth of your delts. Do 3 sets of 8 - 12 repetitions for each exercise you do for the delts. We will be including the shoulder exercises under the Tips - Training page very soon so you'll have a visual aid of what I'm talking about. Good luck on your development.
Jesrom
Dear Jess,
I'm 19 years old, 5'5" tall and weigh 108 lbs. Weight has always been a problem for me. I'm about to start going to the gym and I really want to get to 125 to 135 lbs, so I really need your advice. Can you give me a good weight gain program? Would you recommend working out everyday? What foods should I eat? Should I eat lots of protein and avoid carbs or basically just eat everything in sight? I have classes everyday, so sometimes because of the tight schedule, I do tend to miss meals. Would you recommend supplements (protein, creatine) to make up for the missed meals? Is it really that important to get 8 hours of sleep everyday? Also, is it OK to use machines instead of free weights (like seated chest press insead of bench press), I'm more comfortable using free weights kasi. Thanks in advance and sorry for the barrage of questions. Hope you can help me.
Albert Lee dated 7/8/2004
Dear Albert,
I suggest you eat lots of carbohydrates such as rice, pasta and bread and also foods high in protein such as chicken, fish and beef. Eating more than your normal diet now is the key to gaining weight. Increase the weights when your lifting, so that your muscles get stimulated and will start to grow more. Once your muscles start to grow, you will have the tendency to eat more. In the beginning, increasing your food intake will be more like a job than pleasure. That's because you're body is not used to having so much food. But after a couple of months, your body will start getting used to the increased amount. Food supplements will not be necessary until after 3 months when you see some weight gain.
Don't miss your meals. In addition, eat in-between meals like merienda and desserts. Sleeping 8 hours a day will also help in your weight gain. That's the time your muscles start developing. You're only 19 so you're still growing in height and weight. Take your time and develop a good normal eating habit by eating what I mentioned earlier together with vegetables and fresh fruits. Drink lots of water a day.
It doesn't matter if you use free weights or machines at this point. Either way, use them properly. Don't work out everyday. Three time in a week is sufficient. Again, the key to gaining weight for you at this point is by increasing your food intake.
Let me know your progress from time to time.
Jesrom
Dear Jess,
I have watched two bodybuilding competitions. Since I'm a beginner, I find the competition amazing and a motivating factor for me. I would like to know more about the poses they do. Could you please send me or do an article about body building poses, what muscles the judges look for. Thank you and I hope you will consider my request.
Erick Tiglao, dated 05/28/2004; babyko15_erick13@yahoo.com
Dear Erick,
I have forwarded your request to our Director. According to him, there will be a page about bodybuilding poses in the near future. Keep on training hard and watch out for your request coming out soon.
Jesrom
Dear Jess,
Hi there, I just want to know the safest supplements that can be used to have a good symmetrical and well-defined muscle. I work out 3 times a week and I just keep gaining weight. How can I get a toned body?
Thanks.
Jason Garcia, dated 05/15/2004; jasongarcia@yahoo.com
Dear Jason,
There are so many supplements in the market. It would
be unfair for me to tell you which ones are safer than others.My rule of thumb
is to try one that's branded and has worked for a lot of people. Be careful
with supplements being distributed that are discounted and unsealed. They
could have been tampered.
To get a toned body, do a lot of cardiovascular activities such as treadmills,
brisk walking, jogging, swimming and aerobics. Watch your calorie intake.
If you eat too much then you will keep gaining weight.Eat less complex carbs
such as rice, potatoes, pasta and bread. When you see your abs muscles coming
out then you know you're on the right track in getting a tone body. It takes
time but if you're religious and patient, you'll get there.
Regards,
Jesrom
Dear Jess,
I've been going to the gym for almost a year now because I want to gain muscles. I currently weigh 155 lbs. and I am about 5'10". My problem is that I want to gain weight in muscles. I have not been able to reach this goal. I gain a little bit of muscle in my arms but that's about it. What should I eat? What should I take to gain weight? What do you recommend? What I am I doing wrong?
Salvador Navarro, Los Angeles, California dated 05/11/2004; tansexy69@aol.com
Dear Salvador,
I suggest you change your training program. Try working out with heavier weights. First set, warm up; second set, medium weights and third set, heavy weights. Do this for all of your body parts. It would help if you can get someone to spot you on your last set so that you can do weights beyond what you can normally do by yourself. This way your muscles get stimulated and for the next workout you're ready to go heavier. Get plenty of rest and sleep. Eat lots of protein and carbs. Workout regularly. Again, I am emphasizing to go heavy on your work out routine to reach your goal.
Regards,
Jesrom
Dear Jess,
I have learned so much from all the FAQ in your article and they really contribute a lot to my knowledge. I'm 5'5", 157 lbs, 32, male. I enrolled back at the gym after 10 years. My body is kind of tone ( not much fat) kind of endo. This is my 3rd week back at the gym. Presently, I am taking amino 6000 after my workout. I take 3 capsules. I want to ask you how many I should take each workout, 3 or 5?. I can control my diet and don't smoke nor drink, just on occasions. My friends imply I have a good physique except for my abs. It's not as big, though. I'm doing 3 abs exercises every other day, 3x25 crunches, 3x15 leg raises, 3x25 seated twist. What I'm after is to build a definition especially the 6 pack abs.Can you provide me info regarding how many amino capsules I should take after my workout routine. I know it's just a supplement, though but it helps.
Thanks and more power.
Lyle Villarta dated 05/03/2004; lylevillarta@yahoo.com
Dear Lyle,
There is so much misconception about food supplements.
They don't actually give you the 6 pack abs whether you take 3 or 5 capsules
each workout. Food supplements (e.g. aminos, whey protein, etc...) are only
taken if you're not eating enough protein, vitamins, minerals or carbs in
your diet.
You're doing fine with your abs exercises. I suggest you change some of your
eating habits. Eat less complex carbohydrates like rice, potatoes, pasta noodles,
bread and anything that contains starch. Better yet try cutting it out of
your diet for a couple of weeks if only to see those abs come out and they
will. Also, avoid fried foods or anything cooked in oil and fats. Better yet
try steamed, grilled or fresh foods. Eat more protein (e.g. fish, lean beef,
chicken whites and egg whites) and simple carbs (e.g. oranges and melons)
for toning muscles and source of energy, respectively. In addition, if you're
doing cardio-vascular exercises regularly, you'll be reaching your goal in
no time. I do not recommend fat burners for you since you're not that fat.
Regards,
Jesrom
Dear Jess,
Nag-ggym po ako. Nagsimula po ako sa 40 pounds. Nasa 80 pounds na po ang
aking nabubuhat. Ano po ba ang pwede kong gawin kasi parang walang nangyayari?
Kailangan ko po ba ng supplements para matanggal ang taba?Ako po ay 16 yrs
old, 5'7", 80 kilos. Mataba po ako. Nakakapa ko na po yung muscles sa
ilalim ng taba. Three times po ako mag-gym.
Thank you po.
Kem Ligeralde dated 05/02/2004; kemuel_33@yahoo.com
Dear Kem,
Hindi mo kailangan ng food supplements para mawala ang iyong taba. Kailangan mong magdiet at cardio-vascular exercises. Unti-unti mong tanggalin ang dami ng complex carb sa pagkain mo gaya ng rice, potatoes, noodles, pasta at mga kakanin.I-maintain mo ang pagkain ng protein gaya ng chicken breasts, egg whites, lean beef at mga beans and lentils.Untiin mo narin ang pagkain ng fats at oily foods. Palitan mo ito ng fresh fruits and vegetables gaya ng talong, kangkong, repolyo, sitaw, pongka, saging, etc... Mag jogging ka ng at least 15 minutes a day o kaya swimming, brisk walking, running. Uminom ng maraming tubig. Maging active ka araw-araw para bumilis ang iyong metabolism.Sa age 16, madali mong mawala ang taba mo kung susundin mo ang payo ko. Sumulat ka uli sakin after 3 months kung may improvement ka o wala.
Good luck.
Jesrom
Dear Jess,
Hi! I just want to ask you kung saan nakakabili ng mga supplements (whey,
caseinate, creatine citrate, bcaa, multi-vit., ALA, etc...) na mura, yung
mga shipped.
Tsaka, how many years did you train before ka lumaban? I just want to have
an idea. Eniweiz, I'll drop by sa Brickroad, kasi before taga Masinag lang
ako.
Thanks a lot.
Eribert Catral of Antipolo dated 04/21/2004; trebire_24@yahoo.com
Dear Eribert,
Ang mga imported food supplements ay talagang mahal lalo na yung galing sa USA. Meron mas mura na gawa dito sa Philippines at gawa sa India. Kanya-kanyang taste lang naman yan. Sa mga malls marami kang makikitang imported at local. Meron akong alam na store sa Ali Mall Cubao na mas mura. Kung hindi mo gusto yon, marami sa mga gyms and fitness centers all over Metro Manila.
Nag train ako for 5 years off and on bago ako lumaban sa mga competitions. Good luck at salamat sa iyong email.
Jesrom
Dear Jess,
Inquire ko lang kung san makakabili ng gym equipment sa Quezon City. Mag seset-up kasi ako ng home gym. My Phone number is (0917) 539-8900.
Thanks and regards,
Alex Timonera of Quezon City dated 04/12/2004; bandog777@yahoo.com
Dear Alex,
Hindi ako familiar sa Quezon City pero sana may tumawag sayo o mag email pag nabasa itong inquiry mo. Good luck sa pagtayo mo ng home gym.
Jesrom
Dear Jess,
Hi! I am 19 years old and I just started going to the gym since I was advised by our physician that I should lose weight for potential diabetes. Days ago news came from our family that one of my girl cousins already has diabetes, which scared me more. I am 5'9" and I think I am overweight since I am 200 lbs. and I really want to lose weight. I don't want to have bulky bodies like the other peeps I see in the gym I go to. I just want to lose fats. I have lived my life being teased by others and I kinda lived with that. Yet, a probability of having diabetes is another thing. I would just like to get any advice from you people. I would rather have difficulties working out than to have the difficulty not eating at all in the end .More power and thanks!
Rainier Tena of Pasig City dated 03/18/2004; nyvs_xian@yahoo.com
Dear Rainier,
Going to the gym is a good start. You will get more motivation by just seeing bodies that are fit and trim. I also suggest since you're already at the gym to do more cardio-vascular activities. Enroll in your aerobics class or Taebo sessions if they have any. Also, start with a 15 minute treadmill or stairs every other day and increase it when you see some pounds being shed. Do some light weights also to firm up your muscles. The most important part is to cut down on your eating habits. No matter how much exercise you do if your'e still eating the same amount then you won't lose the weight. Try eating more fresh fruits and vegetables instead of junk foods like potato chips, french fries and foods with lots of sugar. Cut down on your complex carb intake such as rice, pasta, noodles and potatoes) and eat more protein like steamed chicken (skinless), steamed fish but less on beef and pork since they have more saturated fats. Also cut down on fried foods. Start with a big breakfast since you'll be burining these calories throughout the day, moderate lunch and eat less at night. No midnight snacks. Start a diet program. You will reach your goal if you're disciplined and motivated.
Good luck and hoping for your success.
Jesrom
Dear Mr. Jess,
Tanong ko lang po kung ano po ang dapat na workout sa edad na 65 anyos at pataas. Pwede pa ho bang mag-lift ng weights or cardio exercises na lang po ang pwede. Maraming salamat po at more power to you....
God bless.
Ryvan Jhean Benitez dated 03/16/2004; harddrive@budweiser.com
Dear Ryvan,
Walang age limit ang pag-workout bastat kaya pa ng iyong katawan and you are physically capable. Pwede pang magbuhat at mag weight training kahit 65 years old and above. Pwede ring mag-cardiovascular exercises gaya ng jogging, swimming, brisk walking, etc... Lalo pang hahaba ang buhay ng isang tao kapag palaging nag woworkout at mas babata ang kanyang itsura dahil napa-pump ang puso, activated ang body cells at psychologically motivated.
Salamat sa pagsulat mo.
Jesrom
Dear Sir,
Mabuhay po kayo. I would like to ask sana if how do I make my muscles come
out. Meaning, ano po bang food ang very high in protein na hindi po mahirap
hanapin sa market like substitutes that can make my muscles come out. I work
out 4 times a week and I want to pound hard sa pag workout. What can you suggest
for me sir.
Salamat po.
Michael Pandoling dated 03/11/2004; pandoling@yahoo.com
Dear Michael,
You did not mention your present body structure. If
you're overweight, you won't see your muscles unless you lose your fat. If
you're underweight or skinny, you need to gain more weight by eating not just
protein but also carbohydrates, fats, oil and other minerals and vitamins.
Training with heavy weights and with intensity will definitely develop muscles
at a faster rate. Taking food supplements like whey protein, mass gainer will
also increase muscle development.
I have mentioned common and affordable protein foods in my letter dated 2/19/2004
below. Good luck on your training and thanks for writing us.
Jesrom
Dear Jess,
I am 26 years old and I've been working out since December of 2003. I go to the gym 4 times a week. I also take 5mg of creatine everyday. I can see my body improving but it seems very slow. I do 10 kinds of weight training exercises on my whole body. Do you think I should ask my trainer to give me another kind of program or maybe add some of free weights in order to enhance it more. Can you suggest some tips in weight training in order to gain more muscles.
Thanks so much.
Amir Paguia dated 02/19/2004 fish_katsud0n@yahoo.com
Dear Amir,
I think you're doing fine with your training. If you want to see more muscle gains, try increasing the weights you're lifting either on the machine or free weights. For example, on your bench press, if you're lifting 35 lbs. plate on each side, add 10 lbs. on the second set, then add another 10 lbs. on the 3rd set. If you feel it's too heavy, ask your instructor or buddy to spot you even if you have to do less reps on the last set.Get plenty of rest everyday and eat right. Then just be patient because you'll see a big change in 6 months if you're disciplined and training religiously.
Best of luck on your training.
Jesrom
Dear Jess,
I Just wanna ask kung anong murang pagkain na rich in protein bukod sa egg white and banana. Before kasi gumamit ako ng different whey protein kaya lang nung tinigil ko eh parang nawala din yung gain ko. And kung ano yung right time sa pagkain nito kung before or after the workout ba?
Thanks a lot! More power!
Leo Anthony C. Cabuguas dated 02/19/2004 leikyut_31@yahoo.com
Dear Leo,
Ang mga murang protein foods sa Pilipinas ay isda, manok, baboy, mongo beans at soy (tofu, taho ang by-products). Sa baboy, tanggalin mo lang ang taba at sa manok wag mona lang kainin ang balat dahil nandyan ang taba at cholesterol. Ang mga beans naman ay source din ng fiber besides protein. Walang right time ang pagkain ng protein basta every main meal mo ay may protein ka. Ang whey protein naman ay recommended i-take pagkatapos magwork-out para maka recover ang mga muscles ng mabuti.
Salamat sa pagsulat mo sa Pinoymuscle.
Jesrom
Dear Jess,
I am a 17 year old 4th year high school student - female. I'm 5'2 tall, and weigh 107 lbs. I'm just an ordinary student who would rather get myself busy with school work than get myself involve in sports. It was just recently (after I saw Chinggay Andrada's great body on TV), that I've decided to take up boxing lessons, because it looked interesting. What many people don't know about me, is that I always wanted to have a body like Chinggay's or Jackilou's eversince I got into high school. The problem is I really don't know how to start. Now, that I'll be in college this coming school year, I want to get myself physically active that is why I decided to ask for your help. Since I'm not into this kind of thing, maybe you can give me the procedures, tips and encouragement regarding body building. I believe that I am determined to reach my goal. There's one problem that concerns me. I eat too much, even if my stomach already feels so heavy. I don't know how to control it. Anyway, would you suggest I take up gym sessions? It just so happens that Brickroad Fitness Center and Spa is near my home. Is there anyone who can always assist me, maybe a personal trainer? Also, how long will it take me before I can really have a fully developed body (years?). Thank you so much for your time, I am truly sorry for the long introduction. I hope my email makes sense. Hoping for your reply. Call me Nyx.
Thanks,
Maria Unicka Sta. Ana dated 1/28/2004 unickasa@hotmail.com
Dear Nyx,
You sound like you really want to change and very determined to do so. Please come to Brickroad Fitness Center so we can talk about your concern. I also do personal training and I work 10am - 9pm everyday except Sundays. Depending on your discipline and will, it may take a few weeks or a few months before you see any significant changes in your physique.Going to the gym also can motivate a person in her training than doing it at home on her own.
Looking forward to meeting you.
Jesrom
Dear Jess,
I started working out last week. Some people advised me to intake Xenadrine or Amino 6000. I have a good upper body but when it comes to the belly, I have too much fat on that part. I would appreciate it if you can give me an advise or a capsule that I can intake, to lose the fat easily.
Thanks,
Gilbert Gregorio dated 01/19/2004 gilbertgregorio@hotmail.com
Dear Gilbert,
Losing fat is not a simple and easy task. If you had just started working out and exercising last week, that's a good start. Do a lot of cardio vascular activities in the gym such as treadmill, stationary bike or aerobics class. This will burn off your fats especially if you do at least 15 min. every day. An intense workout with weights (15 seconds break in-between sets and exercises) will also burn fat. I suggest at this point that you change your eating habits. Cut down on your fats (any fried foods and saturated meat) and complex carbs (rice, noodles, pasta and potatoes) and eat more fresh fruits and vegetables).Try these for 3 weeks and if you see some improvement then that's the time you take those fat burner supplements. Any fat burner brand will do just as long as it is ephedra free. Ephedra has side effects. This is just a general advice for anyone since I do not know your weight and your active lifetstyle.If you start getting internal pains with the fat burners, either stop taking them or go see your doctor.
Thanks you for your letter.
Jesrom
Dear Jess,
Since I started bodybuilding 3 years ago, I have been getting unusual bruises in various parts of my body, especially those parts that's really "attacked" (tinamaan) through working-out. For example, just a few weeks ago, I did an intensive workout on my legs. After a really good calves excercise, my right calf had a bruise. I assure you sir that bumping or object impact is not the cause of these bruises. What do you think sir?
I hope you can give me any info about this. I'm starting to worry.
Thanks
Danny Sanchez dated 01/03/2004 d.sanchez@cgipo.net
Dear Danny,
These could be spasms. Spasms may be caused by sudden trauma (like falling or being hit), or from repeated use of a particular muscle. In your case, it's by the latter. Try a good massage therapy on these "bruises" when they appear. If they don't go away, consult a good doctor of sports medicine.
Thanks for writing Pinoymuscle.
Jesrom
Dear Jess,
I'm looking for information about gynecomastia and somehow I got here. This
is slightly off the topic, but I read you posted something about gynecomastia
and I think I'm having this problem. I am not an athlete and I don't even
build my body up, I guess I already have this since I was kid.
Can you provide me with some information or other possible treatment aside
from surgical procedures?
Thank You
Janus Lindo dated 12/21/2003 jlindo_00@yahoo.com
Dear Janus,
There are 2 ways to get gynecomastia. One is by the
use of drugs such as steroids and marijuana and the other way can occur naturally
during your teen years. It sounds like yours was acquired naturally. Gynecomastia
is the enlargement or swelling of the male breasts.
During puberty, the body produces both estrogen (female hormone) and testosterone
(male hormone). Testosterone usually overcomes the estrogen in boys but when
it doesn't (due to endocrine tumors and thyroid disease), it becomes a permanent
case of gynecomastia such as yours.
Unfortunately, there is no way to decrease the swelling without manipulating
the hormones or doing surgery. Neither is a good option. Manipulating
hormones during puberty can cause undesirable and long term side effects.
Surgery is the only solution at this point in time. I hope I have shed some
light.
Thanks for writing Pinoymuscle.
Jesrom
Dear Sir Jess,
Good day, ito po ulit si Arnie.Tanong ko lang po kung OK lang maligo right after work-out. Ilang oras ba kailangang magpahinga bago maligo?
Salamat po,
Arnie Vrona of Quezon City dated 12/10/2003
Dear Arnie,
Dapat lang maligo kaagad pagkatapos ng work-out for
personal hygiene. Ang mas mabuti ay gumamit ng warm or hot water. Huwag maligo
ng napakalamig na tubig dahil makakasama ito sa puso. Kapag marami kang pimples
or acne sa katawan at hindi ka naligo after work-out, dadami lalo ito dahil
sa maruming underwear at damit mong suot. Sa babae naman ay magkaka-yeast
infection dahil sa maruming underwear. Hindi na kailangang magpahinga ng ilang
oras after work-out bago maligo, lalong hindi mabuti ito pag natuyo ang pawis
sa katawan mo.
Salamat sa iyong pagsulat.
Jesrom
Dear Jess,
Gusto ko lang malaman kung effective ba ang Clenbuterol? Nakakatulong daw sa pag gain ng muscle mass and strength. May side-effect ba yun?
Thanks,
Peejay Aquino, pjong13@yahoo.com dated 12/03/2003
Dear Peejay,
According to a doctor friend of mine, Clenbuterol is
not a steroid. It is an anti-asthma drug. Some "combined" preparation
may also have steroids since steroids are part of asthma management. Side
effects include tremors, increased heartbeat, etc... but not increase in muscle
mass. If there is a steroid component, then that can help gain muscle mass
and strength but not Clentbuterol by itself.
The effect of these steroids are not to increase muscle mass but to retain
water. The anabolic steroids like testosterone derivatives are the ones that
can increase muscle mass.
I suggest you consult your doctor before taking this drug. I hope I have enlightened
you and our readers somehow.
Regards,
Jesrom
Dear Jess,
Kamusta po. Gusto ko lang po tanungin sana kung may mga body parts na pwedeng
i-excercise araw-araw, halimbawa sabi ng iba abs daw pwede araw-araw.
Salamat po!
Anthony Palanca, interstellartrek@yahoo.com dated 11/24/2003
Dear Anthony,
Tuwing magwowork-out ka, i-sama mo ang abs routine.
Kaya kung araw-araw nasa gym ka puwede mo ring gawin ang abs mo. Ang habol
mo dito ay definition. Huwag kang gagamit ng weights sa abs exercises mo.
Ang body weight mo ay tama lang. Kapag gumagamit ka ng heavy weights sa ibang
body parts, ang abs ay nasasama na ring nawowork-out at lumalapad ito. Kaya
mas mabuting i-work out ang abs ng hiwalay sa ibang body parts. Ang tawag
dito ay "isolation". Mas lalabas ang definition ng abs kapag winowork
out ito ng madalas.
Salamat sa iyong pagsulat.
Jesrom
Dear Jess,
Hi, Sir, ako po si Arnie. Almost 8 months na akong nagbubuhat. Every other day ang buhat ko pero parang ang bagal ng development ng aking katawan. Ok naman ang mga kinakain ko, kung ano yung binibigay mong advice sa pagkain ganun din naman ang mga pagkain ko. Kaya lang wala akong mga supplements na gaya ng iba. I started at 120 lbs. pero ngayon 125 lbs.lang ako, ano ang kulang sa mga ginagawa ko.
Salamat po,
Arnie Vrona of Quezon City dated 11/11/2003
Dear Arnie,
Dagdagan mo at mas bigatan mo ang mga binubuhat mo
para mas lalong madevelop ang muscles mo.Hindi ko alam kung ilang taon ka
na dahil depende rin sa age ng isang tao and development ng muscles. Pero
konting tiyaga na lang at ma aatim mo rin ang goal mo. Salamat sa iyong pag
sulat sa Pinoymuscle.com.
Regards,
Jesrom
Dear Jess,
Hi, I'm 18 yrs. old and I just started my work-out routine 3 weeks ago. I'm
doing this 4 times a week for 2-3 hrs each day. Do you think this will develop
my physique fast?
Thanks,
Julian Karlos Montecarlo dated 10/21/2003
E-Mail Address: juliankarlos@yahoo.com
Dear Julian,
I'm sorry to say there are no short cuts in developing your muscles. It takes time especially at your age. But if your diligent at it you will see results in no time. Your work-out routine is a good start. Keep working out!
Yours in fitness,
Jesrom
Dear Jess,
Nag-wo-work out ako sa gym before. Tapos na-stop kasi na-operahan ako sa appendix. Itatanong ko lang kung gaano ba katagal ang recovery ng na-operahan para makabalik uli sa pag-g-gym.
Thanks,
Randy Leviste
E-Mail Address: rl_pol182@yahoo.com dated 10/19/2003
Dear Randy,
According to a doctor friend of mine, one should stay rested for 3 months before going back to the gym after an appendix operation. Then, take it easy on the abs when you start your exercises again.
Thank you for writing Pinoymuscle.Com
Jesrom
Dear Jess,
What are the side effects of using steroids? Eto pa, gusto ko sanang humingi
ng program. I'm 145 lbs. and 5'7" tall. Ano bang magandang diet to build
muscle and burn fats as well?... More power to you!!!!
Anthony Troy Nido of Calamba City, Laguna dated 10/18/2003
Dear Anthony Troy,
I get so many emails regarding this question. Please refer to the email below dated 7/8/2003 by Laurence Uy who has the same question about steroids. Also please refer to the email below dated 1/30/2003 by Cyril of Baguio City with the same question on building muscles and losing fats. Thanks for writing Pinoymuscle.
Jesrom
Hi it's me again, Max, you're avid fan in the fitness world and I would like to ask some questions and advices.
First, I would like to give you my warmest appreciation for your answers last time and by taking your advices, it seems that my body gradually developed well and my way of living changed into a more productive one. Especially the green leafy vegetable thing, it has helped me a lot in my diet.
Anyway, sir my question is, how will I know if my body is at its peak (weight and mass in general)? How can I achieve huge mass proportions, the one that is like 'malapad'? What type of food must I indulge with to acquire this 'lapad-ness' (protein and carbs giving)? Will taking Mega Mass supplements and the like help speed up the development?
I am looking forward to your reply and keep up the good work. More power to you idol and I hope someday I'll beat your body. Kidding aside, hehe!! Tc.
Mark David "Max" Macsule , Town & Country Executive Village,. L.A., Rizal dated 9/30/2003
Dear Max,
Usually, for male, muscle maturity reaches its peak at the age of 30 thru 35. If your age is below these, then you have plenty of time to develop your muscles. Like I said before, it takes time to get a well-developed physique. Keep on training with heavy weights and eat lots of protein and carbs. Supplements like mega mass sure helps too. Stay disciplined and keep a healthy lifetstyle.
Thanks for your letter.
Jesrom
Dear Sir Jess,
Say I have this program: day 1 - chest & biceps, day 3 - back & shoulders, and day 5 triceps & legs (it's 1, 3 and 5 because there are rest days in between each).
If in the rest days, I feel my muscles are sore, (a lot of people say this is normal), is it ok if I proceed onto my next day's program?
Thanks once and twice again!
Jake Maceda, Quezon City dated 9/30/2003
Dear Jake,
Yes, it's ok to proceed to your next day's program. Your being sore is your body telling you that you are working harder on your muscles and it is starting to adjust to your work-out routine. Maintain your program for a couple of weeks and you will find that after 2 weeks your body will not be sore anymore and you will have seen some gains. Eat nutritious food and get a good night sleep to recover from the soreness. However, if soreness turns severe, stop your workout and consult a doctor. You may have injured your muscles internally.
Good luck and keep up the good work.
Jesrom
Dear Jess,
Uy Ok itong site na ito a!
Ngayon, ang tanong ko, magdadalawang taon na akong nagbubuhat, at sa panahong iyon, marami na rin akong nakausap tungkol sa bodybuilding. Medyo nalilito na ako kasi, ang sasabihin ng isang instructor ganito, sasabihin naman ng isa pang instructor ganun. Ngayon, di ko na alam kung ano (sino) ang tama, halimbawa, sabi ng isa - dapat daw 1 day rest in between, sabi naman ng isa, full week rest after a week of high-intensity training.
Ano ba talaga Kuya Jess? Hehehe.
Salamat!
Corpus de la Fuente Manila dated 9/25/2003, cdlf8909@jigger.net
Dear Corpus,
Iba-ibang method ang sinusunod ng mga gym instructors o personal trainers. At depende rin sa level ng iyong development at sa umpisa ng iyong training kung ano ang nararapat na program para sa iyo. Ang isang typical na program ay dalawang body parts sa isang araw ang itetrain mo. Halimbawa, Lunes iwork-out mo chest and triceps. Sa Martes ipahinga mo yon (chest and triceps) at ang iwork-out mo naman ay shoulders and biceps. Sa Miyerkoles, iwork-out mo naman ang legs and back. Tapos, sa Huwebes, umpisa ka na naman sa chest and triceps. And so on.
Ngayon, depende sa schedule mo at lifestyle mo. Kung busy ka sa Monday, meron kang eskwela o trabaho, pahinga ka ng Monday at umpisahan mo ang chest and triceps ng Martes. Pwede mo rin icombine ang ibat-ibang body parts. So, imbes na chest and triceps, icombine mo ang chest and biceps sa isang araw. Nasasayo na yon. Kung anong program ang nafifeel mo na ok sa yo at meron kang improvement yon ang sundan mo. Subukan mo rin ang program ng ibang instructor. Kung ok sa yo at nakikita mo lumalaki ka then stick to that program.
Kung sabi ng instructor mo ay 1 week rest mo ang isang body part dahil high-intensity training, tama rin yon. Kung kaya mo after 3 days ok din yon. Pakinggan mo rin ang iyong katawan. Malalaman mo naman kung kaya mo pa o hindi.Trial and error din lahat yan. Basta sundin mo ang program na nagrerespond ang development ng katawan mo. Kung walang response, ibasura mo ang program na yon. Dapat din tama ang kinakain mo at sapat ka sa protein, carbs and vitamins and minerals.
Good luck and thank you for writing Pinoymuscle.com.
Jesrom
Dear Sir Jess,
There are three body types right, the endomorph, the ectomorph, and the genetically gifted mesomorph. Can an ecto or endo be genetically gifted too?
If you don't mind me asking sir, what are you, an ecto, endo, or a meso (when you started)?
Jake Maceda, Quezon City dated 9/17/2003
Dear Jake,
Yes, there are three body types. 1) ectomorph - basically long, thin muscles and skinny type; 2) mesopmorph - basically well-proportioned muscular type and strong; 3) endomorph - basically heavy, fat and soft muscle type. No one is of one type only, however, but a combination of all or any of the three. Not to worry, though, because anyone with the least or worst combination of all can still achieve a well-proportioned physique. You only need to train your body parts properly, eat the right foods and supplementation and maintain a well-balanced lifestyle.
I started out very skinny or the ectomorph type and a little meso (I was a varsity swimmer in high school and college) so my upper body had muscular development. When I got into bodybuilding, I had developed into a true ecto-mesomorph type.
Thanks for your letter again and keep on training.
Jesrom
A friend of mine said that a gym workout is not effective if you don't sweat. Is sweating a true basis in bodybuilding?
Randy Alarcon, Manila dated 9/13/2003
Dear Randy,
Good question! Sweating is a way the body controls our temperature. When you work out or do any physical activity, the body heats up. Then we perspire and sweat comes out through the pores on our skin and evaporates so that normal body temperature will be maintained and the body cools down. We need to replace this fluid loss by drinking water. If you are working-out intensely and sweating a lot, you need to drink water every 15 minutes or you may dehydrate and will cause cramps and loss of concentration. If you are training for more than an hour and sweating big time you need to drink Gatorade, Powerade or drinks that contain electrolytes to replenish your system.
So going back to your question, it is not a matter of being effective or not. When you're really working out and not just sitting around and watching other people, you will sweat a little or a lot depending on how intense your training is. If you're trying to lose weight, you may lose it by sweating but this is just temporary because you need to replace the water you just lost by drinking more water right away or you will dehydrate. If you want to lose excess pounds, do it by changing your eating habits.The same thing is true when you're lifting weights and your goal is to develop muscles.
I hope I have at least enlightened you on this matter. Thanks for writing Pinoymuscle.com.
Jesrom
I am from Sorsogon City and have been working out in our gym for about 4
months now. I know some exercises but still have to learn more about bodybuilding.
Since our instructor from our gym doesn't know that much, I bought a book
entitled Weights For Life.. I have been reading it and following some instructions...
Can you give me some of your programs.... Thanks! hoping for your reply.....God
bless!
Jude A. Tumalad, Sorsogon City dated 9/12/2003
Dear Jude,
I need more information from you like your age, weight, height, body frame
(large, medium or small) and what your goal is (to lose or gain) and then
I will be sending your training program through your email address whodoes2k@yahoo.com
you sent us. I'm sorry I cannot include it here because it may take up more
than 1 page.
God bless.
Jesrom
Dear Jess,
I'm becoming your "suki" here on Ask the Experts page.
My question is a little off bodybuilding, but I think it's related because
most bodybuilders that are on a high protein in-take especially those who
take hi-amino supplements suffer from this, and I'm sure na-experience nyo
na rin ito.
Remember when I asked you about that creatine thing? It started then. I'm not a pimple-prone person, but since I took supplements, and others have attested to that, then I started to grow so many pimples!
Sir, how do you deal with pimples? Thanks once again!
Jake Maceda, Quezon City dated 9/11/2003
Dear Jake,
There is no hard scientific fact on what causes pimples.
Some experts believe it is due to genetics or bad hygiene or bad eating habits
or stress, etc... We are not even sure if taking too much amino acids or the
creatine you take causes them. One thing for sure, there is no cure for acne,
only treatment and preventive measures.
My suggestion is, if pimples to you is a big deal, avoid creatine for awhile
and see if your face goes back to normal. If it does, then you're allergic
to creatine. Try other supplements that will keep your skin pimple-free. Also,
if you have some extra money, you may want to visit a dermatology clinic and
see what they recommend. Beware, though, I've had some bad luck with them.
Some just want to make money so they'll recommend expensive medications and
surgery on your face. Tip: get a good referral from a friend before wasting
your money.
Thanks for being an avid fan!
Jesrom
Dear Jess,
Is it true that Soy raises estrogen levels in the body? If yes, then why are there so many men, into bodybuilding, drinking it? Shouldn't they be raising their testosterone?
Thanks and more power!
Faye Mendoza, Manila dated 9/9/2003
Dear Faye,
Yes it's true that soy and other soy by-products raises estrogen levels in the body. A lot of men drink soy because it is also a good source of protein and soy by-products are meat substitute if you're vegetarian. The body knows that it if you're male it will produce enough testosterone and if you're female it will produce enough estrogen hormones. So not to worry, because men use them as protein supplement.
Regards and thanks for writing.
Jesrom
Dear Jess,
Isa po akong PTRP galing Dominican. May queries ako regarding taking steroids. I am just wondering if doing so will somehow affect the enlargement of my "private". Ano po ba ang pros and cons ng steroids? May dati po akong kaibigan na nabalitaan kong "nanilaw" dahil sa steroids. May katotohan po ba ito? Please enlighten me for my future endeavors.
Thank You and More power to you!
Elgy - Vista Verde Executive Village dated 9/9/2003
Dear Elgy,
Pag sumobra ka sa steroids, baka mag-shrink ang iyong balls or testicles.
Kaya mag-ingat ka. Yung kaibigan mo namang nanilaw ay baka dahil affected
ang liver nya. Yan ang mga side effects ng steroids kung hindi mo alam ang
pag gamit nito. Please consult your doctor before deciding to use steroids.
Thanks for writing us.
Jesrom
Dear Sir Jess,
Naalala nyo po noon may lumabas na mga fitness gadgets, yung parang ginagamit ng mga PT, yung nagse-send ng electrical impulse sa muscles (kulay blue yata yung gadget at may belt pa).
Ngayon naman sir, may lumabas na bago (nakita ko sa home tv shopping), yung BUTTERFLY ABS.
Sir may katotohanan ba itong mga gadgets na ito?
Thanks po!
Carlo Feliciano, Quezon City dated 8/26/2003
Dear Carlo,
Ang tawag ko sa mga iyan ay Mis-informational ads. Kasi hindi mangyayari na gaganda ang abs mo or magiging lean or muscular ang katawan mo basta ilagay mo lang sa katawan mo ang mga gadgets na ito. Para magkaron ng magandang katawan lean or muscular, kailangang mag work-out sa gym, cardiovascular exercises at kumain ng mga masustansyang pagkain kasama na ang basic protein and carbohydrates. Walang short-cut! Itong mga gadgets na ito ay sa mga tamad mag-work out lang. Kaya ang payo ko ay wag maloloko sa mga false advertisements na ito.
Salamat sa pagsulat mo sa Pinoymuscle.Com.
Jesrom
Dear Jess,
I have read your column and it has inspired me to do better in weight training.
I have been training for 3 months now and I noticed some difference in my
body growth. I am also into supplements such as cell tech (creatine-based)
and whey protein. However, I admit I'm into smoking, drinking and women. Frankly
speaking, I cannot let go of these vices. Nevertheless, I can discontinue
alcohol, but smoking and the other 'one' I cannot help. Moreover, I skip meals
and I do not like eating vegetables.
Will my muscle development slow down and fade even if I train hard and take
lots of supplements? Another thing, do I have to build some mass first before
having a ripped body? After developing mass, what advice can you give me as
far as getting 'ripped' is concerned. I am 5'9" and 172 lbs, Is this
normal? I have big bones and I find it difficult to have lean abdominals.
What can you suggest? I am really sorry if I am 'matanong.'
Lastly, how long will it take to have a body like yours or like Lucio (the
tall white model guy you assist frequently)? Thank you very much and I am
looking forward to your reply.
Mark David "Max" Macsule , Town & Country Executive Village,.
L.A., Rizal dated 8/19/2003
Dear Max,
I'll get to the point. Smoking - you should quit because
medically proven, it causes cancer and lung disease. Alcohol - try drinking
on occasions only because it causes liver problem if it becomes a habit then
you become "alcoholic" which leads to more psychological problems.
Women - slow down you may catch "social diseases". Try some healthy
snack bars as "substitute" when you skip meals. Learn to eat some
leafy vegetables because your body needs certain vitamins and minerals that
only these vegetables can provide.
You will not attain the optimum results you are trying to get if you stick
to your old ways. I understand changing your lifestyle is difficult but if
you want to see your body improve you'll have to turn over a new leaf sooner
or later.
You don't necessarily have to get big or gain weight "mass" and
then lean down to get the "ripped" effect. The ideal weight for
your height 5' 9" with big bones is 165 lbs. So what you can do if you
want to develop lean abs is to do more cardiovascular activities like 20 minutes
of running or cycling or swimming a day and train with moderate to light weights
(not heavy weights). Eat foods with protein, carbs and less fatty foods to
get to your ideal weight and you will see your abs coming out.
It took years of hard work to develop my body. About Lucio ( the good-looking model I train), I cannot speak for him but genetics also play a good major role in a person's physique.
Thanks for your letter and Good luck on your training.
Jesrom
Dear Sir Jess,
I've been taking creatine for about 3 months now. But up to now, I still don't
know if the amount I'm taking is really enough to "saturate" the
muscles. What does "creatine saturation" mean and how do I know
the amount I'm taking is enough?
Thanks!
Jake Maceda, Quezon City; jakemaceda@yahoo.com dated 8/15/2003
Dear Jake,
The typical and recommended dosage for the creatine monohydrate supplement is 5 grams per day. Some supplements like Creatine Serum only require 2.5 grams per day because of their excellent absorption rates. I suggest you always follow the directions printed on the label.
Creatine saturation is the loading phase when you're beginning to use the creatine supplement. This is done by taking 4 - 5 day or (20 - 25 grams) for the first 5 days to completely saturate your muscles with creatine. Then just take 5 to 6 grams a day to maintain your dosage of creatine.
If you take more than the recommended dosage, you may experience upset stomach and diarrhea. Drink lots of water (8 to 12 cups a day) when taking creatine. Otherwise, you will get dehydrated and may cause muscle cramping because the muscle cells will try to absorb water from the rest of the body due to their creatine monohydrate "saturation".
Thanks for writing Pinoymuscle.com
Jesrom
Dear Jess,
I am Chris. I'm a beginner in weight training. I enrolled in a gym last year.
My target was to gain weight and was able to add 13 kilos to my body weight.
I became interested in continuing the program and my goal was to gain muscle.
But when I re-enrolled at school last year, I wasn't able to continue the
program. The gains I made transformed into fats and later on was used up by
my body due to stress related to my studies. From 65 kilos, my weight went
down to 58-60 kilos. Now, I plan to go back to the gym.
My questions now are 1.) what program is best fitted for me especially that
I have less time for the gym as well as what program gives quicker results?
2.) what is the most effective supplements for weight gain and muscle gain?
3.) I'm a nursing student (same as your career) but would also like to pursue
a career in personal training, is there a school or certfication program you
know?
By the way, I am a certified webpage developer. If you need help on your website, I will be glad to help.
Thanks and hope to hear from you soon.
Christian M. Intal, Manila dated 8/13/2003
Dear Christian,
I'm afraid there is no fast and easy way in weight training. Developing muscles and maintaining them takes hard work, discipline and patience. If you hear of a program that will give quick results is like false and misleading advertisement. Start with lifting weights that are comfortable for you and when you see muscle development in a couple of weeks then increase the weight you're lifting and so on for the following weeks ahead. If you don't increase the weights you're lifting, your muscles will never grow. They get stimulated to grow when heavier weights become part of your program. Try to eat lots of complex carbohydrates and protein. You need these carbs (like rice, pasta, noodles, bread, potatoes, camote) for energy and size and your need the protein (like fish, chicken, lean beef, lean pork) to develop the muscles. You may take dietary supplements such as whey protein, creatine and mass gainers when you feel like you're not eating right or skipping meals. You also need minerals and vitamins from green vegetables, fresh fruits and other vegetables
There is an organization called AFPP (Association of Fitness Professional Philippines) you may want to contact at 813-6077 landline to give you information on how to become a certified personal trainer.
I will forward your interest on web development to our director. Thank you for writing us and hoping I have given you a little insight on your questions.
Jesrom
Dear Jess,
I'm 5 ft. and 6 in. and weighs 137 lbs. I'm presently lifting weights to improve my small frame. I aim to reach 145 lbs. I work out twice weekly, and in every work out, I take one tablet amino acid before and one after. could you suggest some helpful tips that would help me reach my desired weight?
Schenley Calagos, Manila dated 8/9/2003
Dear Schenley,
The key to your gaining weight is in your eating habits. Try eating your meals 5 times a day instead of the usual 3 meals, but in small amounts. Also eat more complex carbs like rice, pasta, bread, potatoes and camote but keep your protein intake the same. Mantain your weight lifting program as is, in the next 3 months. When you feel that you're gaining weight and muscles after the 3rd month then modify your training routine by adding more weights to your routine. Taking 1 tablet of amino acid before and after workout is OK but not necessary. If you have enough protein in your meals like fish, chicken and beef, you have enough protein to build your muscle mass.
Thanks for writing and let me know about your progress in the future.
Jesrom
Dear Jess,
May nabasa po ako na article regarding myostatin inhibitors (Myostatin is the very hormone that inhibits muscle growth at a certain point in a person's life). Naniniwala po ba kayo na talagang pwedeng itigil ang isang bagay tulad nitong Myostatin? - isang bagay na nasa genetics natin?
Salamat!
Anthony Palanca, Manila dated 8/8/2003
Dear Anthony,
Itong myostatin inhibitors ay bagong produkto kalalabas lang nitong January, 2003. Merong powder form at capsule form. Marami na ring bumibili at umiinom nito ngunit it takes 6 months to really see the difference if it works or not for these consumers. Medyo mahal din ang benta dito. Ang isang bote na me lamang 100 capsules ay P3000. Ang powder form naman na isang kilo ay P2000. Naniniwala ako na posibleng maitigil ang myostatin sa ating genes o katawan dahil sa mga bagong research and development ng mga scientists. Dahil sa technology natin, nagiging advance ang ating pagtingin at pag-improve sa ating katawan. For example, ang plant at animal cloning ay nangyayari na sa iba't ibang bansa.Fifty years ago wala pa tayong mabibilis na computer at internet pero ngayon makaka pag-email ka na at in 1 second matatanggap kahit saang lupalop ng daigdig.
Sana naman napaliwanagan ko ito kahit konti.
Jesrom
Dear Jess....
Hi... Im a female from Islamabad. My problem is that I`m about to be 23, but
my weight is 43 kgs and I look like a skeleton of bones. I really want to
gain atleast 10 kgs and improve my legs and abs. I am about to start my gym
but
I need your advice as well.
Thanks
Weightless, dated 7/28/2003
Dear Weightless,
My advice to you is to eat lots of food. It will feel more like a job but that's the best way to increase your body weight. Eat lots of complex carbohydrates such as pasta, rice, bread and potatoes and include some protein like meat, fish and chicken in your diet. Training with weights at your gym should also be part of your program. Concentrate on your legs when training at the gym so you will increase weight on these body part. Train your abs by doing sit-ups, crunches, etc... at your gym. Although some people were born to be skinny like you, you can still defy this by following my advice strictly. You will see a big difference in 6 months. Good luck and let me know about your progress in the future.
Jesrom
Dear Jess,
I was offered by our gym instructor to try one of the known steroids, specifically Deca Durabolin. The said steriod was packed in a small plastic container which I wondered because its seems it was packed locally. The cost is Php6,500 per pack which is equavalent to 20 ampules. I was just wondering after consuming this pack, I felt nothing which normally I expected more on the effect. Could you give me some points on how to determine the right stuff and how to get back on our gym instructor because I felt I was being cheated. Basically this is my first time to try this stuff just for curiosity and only to find out the outcome.
Thanks and more power!
Laurence Uy, Manila dated 7/8/2003
Dear Laurence,
First of all, I would never recommend the use of steroids because of the many known side effects such as gynecomastia (enlargement of chest nipples on males), shrinking of testicles, acne, irritability and aggresiveness if overdosed. Another reason is, you have no idea if what you're getting is really the real stuff such as in your case. I would take responsibility for my own action and not get back at your gym instructor. Keep your honor and dignity by learning from your own mistakes. Sooner or later, a higher Force will get back at him.
If still bent on using steroids, please consult your doctor for the real stuff, get a regular check-up and monitor your dosage.
Thank you for writing Pinoymuscle.com and Regards,
Jesrom
Dear Jess,
Is it advisable to have a massage after working-out?
Pete Juan A. Dayag III , Manila dated 6/29/2003
Dear Pete,
This is a very good question. I don't normally get a massage myself after working out because of time constraint. However, according to my sources, the answer to your question is a definite YES. "Sports massage is a type of massage designed to increase circulation and invigorate the system, increasing energy levels and recovery times after working out" by Laura Lewis dated June/1999.
I want you to check out the website "www.lauralewis.com/archives/article06-99b.html" to get more information about massage.
Thanks for writing Pinoymuscle.com and God Bless.
Jesrom
Dear Jess,
Hi, I started working out this January, and I am already on my 6th month
now.
However, I am not contented with my development, though there are some, (
I am 25 ) do you think it really takes years to develop a good body or by
6 months there should be a lot of improvement already.
I did also notice, when I started I can lift 70 lbs in flat bench, now I can
just roughly lift 120lbs.
Is this too slow for my development?
Marco Evangelista, Manila dated 6/26/2003
Dear Marco,
You should see improvement in your muscle development within 3 to 6 months if you are doing the proper training with weights and eating the right foods. I cannot really say if your improvement is slow or average, because you did not tell me your vital statistics when you started and your current statistics now. One thing I can say is, do not give up. If you set your mind and you have a goal to reach to lose or gain muscle, then work at it. Remember, Rome was not built in 1 day. What I mean is it really will take time depending on your lifetstyle, discipline and patience.
Keep me posted on your development and may you reach your goal.
Jesrom
Dear Jess,
Hi Sir! I'm Erick from Town and Country Homes sa Cainta Rizal. I've been working out for about a year now. Kaso medyo natigil ako ng konti kase na bisyo ako sa mga babae. My problem is nawawala unti-unti ang laki ng katawan ko. Pag bumalik ako mag gym ulit matatagalan bang ma recover ang muscles ko. Anong supplements po ba ang magandang inumin?
Thank you!!!
Respectfully yours,
Erick Mandapat - Cainta, Rizal dated 6/24/2003
Dear Erick,
Ok lang naman ang magbisyo sa babae pero kailangan
gamitan mo rin ng self -control at discipline gaya ng pag- alaga sa katawan.
Kung nawawala na ang laki ng iyong katawan ay baka dahil hindi ka na kumakain
ng mga masustansyang pagkain o kaya nakakaligtaan mong kumain sa oras ng pagkain
mo. Kung dati ka nang nag g-gym at meron ka ng muscle development, madali
ka nang maka recover kapag bumalik ka sa gym at mag weight training uli. Siguro
mga 2-3 weeks babalik na ang korte ng iyong katawan kung disiplina ka sa pagbuhat
at tamang pagkain.
Maraming food supplements na mabibili. Merong mura at mahal. Pero kung ang
pagakain mo ay husto gaya ng meron kang protein (e.g. chicken, beef), carbohydrates
(e.g rice, potatoes, kamote, pasta) at minerals and vitamins (e.g. fresh fruits
and vegetables) sa tuwing pagkain mo, hindi mo na kailangan ng supplements.
Food supplements ay kailangan lang kung nakakaligtaan mo ang mga ito at kung
ang weight training mo sa gym ay very "intense" at kailangang maka
recover ang mga muscles mo.
Thank you for writing Pinoymuscle.Com and hope to hear from you in the near future about your progress in the gym.
Regards - Jesrom
Im Mike, 21 yrs old and I've been doing weight training for quite sometime now. I've shed some inches since I started lifting weights (this means im overweight before I started going to the gym) and I can say that I have improved since people started to notice. I'm not yet sure though if my weight is enough for my built. Is 170lbs ok for 5'10" height? Another thing, I am considering to take supplements because I want to develop lean muscles. Although I'm doing cardio for 30 mins everytime I work out to burn out fats, I still think I need those supplements to help me achieve my goal. I've heard a lot of stories about those supplements both good and bad. Now, my questions are: Are there really bad side effects when taking supplements? What supplements can you recommend, if you will, for starters like me and for me to achieve my goal? Is it true that it can cause pimples? (this is the part I'm most scared of since my skin is pimple prone)
I hope you can help me with my questions. By the way, the web site is great. Keep up the good work.
Mike dated 2/05/2003
Hi Mike,
I think you're doing quite well with your weight training considering you are down to 170 lbs from being overweight. You must be doing something right. If you want to develop lean muscles, I suggest you take whey protein supplements in powder form 30 minutes before working out. If you have any fat burners, take them 1 hour before working out in the morning. Do not take fat burners at night you may not be able to sleep. Food supplements such as whey protein do not have side effects unless you overdose yourself. If you develop pimples, it maybe an allergic reaction so minimize your dosage.Give yourself plenty of rests so you're not stressed out. Pimples maybe caused by too much stress on your part or maybe because of some type of food you eat. When you see these pimples appearing, think of what you just did or ate, then try to avoid these. This will narrow down the causes of your being pimple-prone.
Keep doing your cardio vascular exercises. This is not only good for the heart but also in keeping your body fat percent low giving you a leaner look.
Good luck on your workout and your health. Thank you for writing us.
Regards,
Jesrom
I'm from Stallion Gym in Baguio City. I've been training for 3 months now and have seen little improvement. What is the best way to increase body muscle mass and to get bigger faster?
Thanks,
Cyril - Baguio City dated 1/30/2003
Hi Cyril,
It takes time to get size and mass. It also takes hard work and discipline. The best way to increase your muscle mass is to train with heavy weights most of the time because this will stimulate muscle growth.
Eating the right foods also help. Eat a lot of carbohydrates when you want to gain weight like potatoes, camote, pasta, rice and bread. Also eat lots of protein like fish, lean beef, lean pork and chicken. Do not worry about getting cuts while trying to gain mass. Once you've gain say 10-20 lbs. then eat less carbohydrates and more protein if you want to get more ripped and show more muscle and cuts. Cardiovascular activities like running, jogging, cycling, swimming, etc.. also helps lose some of the fats.
The point is if you want to increase muscle mass you have to eat a lot and do a training program with heavy weights until you have reached your weight goal. This is just basic information I am giving you because I do not know your body statistics in detail.
Thank you for writing Pinoymuscle. We'll be glad to send you a training program if you need. Also ask your gym instructor at Stallion Gym in Baguio City to design you a program using heavy weights for all body parts.
Regards - Jesrom
Iisa lang po ang tanong ko, papaano bang magkaroon ng perfect abs?
(I have one question to ask, how do you get perfect abs or abdominal muscles?)
Allan Kirk G. Altarejos
Sampaloc, Manila dated 11/20/2002
Dear Allan,
Lahat tayo ay meron nang abdominal muscles o abs. Kaya lang sa karamihan, hindi ito nakikita o kapuna-puna ay dahil sa kapal ng taba o fats na nakapatong sa ibabaw ng abs natin. Para makita ito, kailangan i-burn mo o sunugin ang taba. Para matanggal ang fats o taba, kailangan mag exercise ng cardio-vascular exercises gaya ng running, brisk walking, swimming, jogging, treadmill o kahit anong pampapawis na exercise at least a continuous 15 - 20 minutes exercise araw- araw or every other day. Kailangang-kailangan din na kumain ng tamang pagkain gaya ng mga fresh prutas at gulay at iwasan ang mga piniritong o fried foods na mamantikain dahil ito ang nagpapataba ng tiyan. Huwag kumain ng maraming complex carbohydrates o starch gaya ng kanin, pasta noodles, tinapay o patatas. Kung kakain ka ng maraming kanin, kailangan doblehin mo rin ang pag jogging mo o pampapawis na exercise para ma-burn ang fats. Kasi kung hindi ka mag-eexercise yang kinain mong kanin ay magiging fats. Kontiin din ang pagkain ng sugar o matatamis na pagkain na may asukal dahil ang sugar ay nagiging fats din pag hindi na-burn.
Ang mga abdominal exercises sa gym gaya ng sit-ups, crunches, leg raises o twist ay nag-papafirm, nag-papatone at nagpapalakas (toning and strengthening) lang ng abdominal muscles. Kaya kahit gaanong karaming sit-ups ang ginagawa mo araw-araw, pero ang lakas mo namang kumain ng kanin, kare-kare at ice-cream, hindi pa rin lalabas ang abs mo. In other words, nasa tamang diet(80%) ang pagpapalabas ng abdominal muscles, cardio-vascular exercise(15%) and 5% lang ang sit-ups. Gawin mo ang payo ko starting today and I guarantee in 3 months meron ka nang perfect abs.
Regards,
Jesrom(Jess)
Ayoko sanang lumaki ang mga muscles ko na gaya ng mga lalaki kapag nag-umpisa akong mag-workout sa gym. Gusto ko lang mag-tone ang katawan ko. Ano bang klaseng exercise ang gagawin ko? (I don’t want my muscles to grow big like the guys in the gym when I start working out. I just want to have a nice toned figure. What kind of exercises should I do?)
Marites Bondoc
Valenzuela City dated 9/20/2002
Dear Marites,
Kahit anong klaseng exercise ang gawin mo, hindi lalaki ang mga muscles mo
gaya ng mga lalaki dahil ang mga babae ay mas maraming hormones sa katawan
na tawag ay estrogen at progesterone. Ang mga lalaki ay meron sariling hormones
na tawag ay testosterone. Ito ang nagpapalaki ng mga muscles. Meron ang mga
babae nito pero konti lang. Kung tama ang training at pag-diet mo lalabas
ang magandang resulta. Kaya join ka na ng gym at magwork-out ka na para lalo
pang gumanda ang katawan mo.
(It doesn’t matter what kind of exercise you do, you’re muscles
won’t grow as big as the guys in the gym because the female hormones
called estrogen produced in your body won’t allow it. Male produced
hormones called testosterone is the cause of big developed muscles by the
guys. So go ahead and join your gym and start working out to get in shape.)
Jess Romero
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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