I was born Kings fan

Gaining Mass

This is for all fitness buffs who are trying to gain muscle mass. and since i advocate a drug-free weight training especially hardgainers. Hardgainers are defined as persons having difficulty in gaining mass with high volume training (more than 3 times/wk training, more than 2x training of body part per wk). If your not genetically gifted to respond high volume training or don't do steroids then you are a hardgainer. Dont worry, you belong to a large group (60-90%). For hardgainers who value every bit of muscle mass here goes...

1.)Weight Train - focus on compound exercises squat, deadlift, bench press, overhead press, rows involve the most muscle in each exercise. Forget isolation exercise. If you want to get big then recruit more muscles in each exercise. Train in heavy, low repetitions. Heavy means that your capable of lifting the load in 6-12 reps. If you can lift it more than 12 the load is light, additional weight is necessary.

2.)Observe perfect form - exercises train target muscles only in perfect form. This is also necessary to avoid injury

3.)Train no more than thrice weekly- hardgainers need more rest than training days.

4.)Sleep - at least 8 hrs. Muscle grows while you REST(i.e sleep) NOT IN THE GYM.

5.)Progressive Poundage- to put the muscle in a state of shock it must be subjected to consistent stress to stimulate growth. Either increasing weights or reps enables the muscle to adjust. Muscle growth is necessary for the body to cope up with increasing weight. Our body has the abilty to adapt to "stressors" and maintaining the same workout will not encourage growth.

6.)Eat more often - small but frequent meals sustains the body nourishment all day. The body can also assimilate a certain number calories each meal. To grow the body must acquire more calories than it can burn. Quality food consisting of complex carbs and protein in greater percentage (than fat) to avoid excess fat in growing as much as possible. Protein ( in grams) intake must be equivalent to pounds of your lean body weight each day for muscle growth and repair.

That's it. Train Hard and Smart and be BIG!!.

You can check out this Hardgainer's FAQ

(safe)Sex in the gym

I chanced upon a Frequently Asked Questions(FAQ) regarding testosterone levels on weight training MFW Frequently Asked Questions (FAQ) list: "MFW-FAQ Section IX "

In #3 the answer was: "Neither masturbation or sexual intercourse is likely to worsen your athletic performance and recovery or lower testosterone levels. Engaging is sex or masturbation *during* a lift could potentially be dangerous and, in any case, you should always observe good gym etiquette and clean up any equipment afterwards. If you do have sex in the gym, be aware that other gym members may complain if you haven't brought enough to share with them too."

Funny though. Why sould one be having sex or masturbation during a lift in the first place? Are some gym buffs really that horny? These people should reserve their "acts" to themselves,. On the other hand I appreciate the author though for such explanation on cleanliness and open-mindedness on tackling "rare" instances. I'm not surprised if the author shared it from experience.

Wishful Thinker (pt. 2)

The yuletide season is over and we all have to wait for another 11 months or more if you dont want the Xmas season to come until you have that special someone. Still the hopeless romantic who's sick n' tired of listening to AM radio and its resident DJ giving all those silly love advice on a slow, gentle voice. Or sending desperate love letters to Joe d' Mango's "Love Notes" ...->hmmm, funny where did i get all those ideas?..., anyway i got to tell you, yes YOU d avid reader (since your the only one reading my blog), what happen last Christmas break.

Got excited since my manila buddies are coming home, well except for TJ and Lester
who didnt come over. We hung around a couple of times to share all those foolishness
and more joke cracking. I would also think twice on my beer consumption, most of the time I took calamansi juice. Some of my friends would laugh at me but their body is a lot funnier (hihihi :D).There was one time that we booze the whole night at jed's place, topping it off with red wine. GP said that red wine and cheese is a great combo. He demonstrated how it should be taken plus the heavenly expression. Mike and I would laugh at his deeply felt expression which we think is exaggerated since we believe there is no complementary flavor but purely psychological.

I also went with some of my girl batchmates in high school. I think i got to talk more to with them this time than the whole highschool time combined.

We played Warcraft too, its been awhile since i saw Manej, the ever silent bubby(buddy, i mean). I noticed he's staying away from the group since he's been the target of our wild jokes.. I paired up with kwok against Manej and Elmer., we didnt win a lot of games though but it was fun. It seems my partner is having problems
with TEAM play (Kwok!! make some improvements). I had my share of shortcomings too but hey, it was fun anyway. :)

Out of the 10 wishes that i listed before (Wishful Thinker pt.1) i got 5 of them. Yep pretty high. Among them the 20lbs additonal plates for weight lifting,. thanks mike for helping me on this one. He insisted on hand carrying those plates to the parking area but would grumble out later that the plates are really heavy. hehehe.

For Christmas my lola cooked pancit molo for the whole clan. The best!!!!..

This year Joar would help me obtain my Optimum Nutrition 100% whey protein from Manila. Thanks Jo!, bottoms up next time.

And oh!, will i ever fail to mention that Sophia gave me her awe-inspiring Y.E.S.!!. Heavens way for this writer. Now that sophie's my girl I have one more avid reader of this blog ( that'll be a total of two, including you [yes YOU!] whoDOESNThaveANYTHINGelse2DO reader). And as if these blessing ain't enough she gave me a Skeletor(He-Man's nemesis) action figure which is way cool. Due to sensitive issues (dont worry it's just corny) i will not publish how did i say thanks to sophia.

:)


Does this taste good with cheese??