Changes in my life

Hello, baguhan po ako sa pag bubuhat and tried to start IF last month (February 2013) without IF (190 LBS) current weight 172 LBS (updated April 23, 2013) then workout ko is 5 x 5 SL by mehdi but back to zero ulit ako kasi panay skip ako sa workout due to time. Right now eto current workout ko .

WORKOUT A

SQUAT ATG
BP
BOR

WORKOUT B

SQUAT ATG
OP
DL

Calories during Workout (2311)
Calories during Restday (1798)

Week 1

March 27, 2013 (FASTED WORKOUT)

Squat ATG: 55 LBS X 5 x 5
OP: 20 LBS x 5 x 5
DL: 70 LBS x 5 x 5

Post work out meal:

2 cups of rice
2 servings of pork chop
2 Egg fried Large

Dinner

1 cup of rice
1 serving of pork chop
1 egg

Total Protein Calories 388
Total Fat Calories 313.2
Total Carbo Calories 856

Total Calories A Day 1557.2 (Quite low from the targetted fat loss calorie)

Tama kaya yung mga kinakain ko? Do I need to add supplements like fish oil? Whey protein?
Sometimes nakakaramdam ako ng gutom dala ba mababa calories a day ko?

During fasted hours I usually intake 1 can coke zero or light. 1 black coffee and 1000ml water.

(Meron din pala ako problem sa knee kaya nag tatake ako ng glucosamine... na operahan narin)
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Comments

  • emon02emon02 Posts: 700
    welcome sir, :sport:

    pang araw araw ba yang porkchop? hehe
  • mufstermufster Posts: 132
    Di po nag kataon lang yan ang ulam hehehehe :D
  • sevenstringsevenstring Posts: 903
    based from the macro:
    PERCENTAGE BASED FROM TOTAL CAL: 1557.2
    PERCENT PROTEIN 24.9165168251 %
    PERCENT CARBS 54.9704597996 %
    PERCENT FAT 20.1130233753 %

    looks good. In my opinion, I would up the fats (or protein) para ma-normalize ang carbs to 50% (or lower) at mahit yung target cals

    adding 1 and 1/2 tbsp of extra virgin olive oil:
    PERCENTAGE BASED FROM TOTAL CAL: 1746.2
    PERCENT PROTEIN 22.2196770129 %
    PERCENT CARBS 49.0207307296 %
    PERCENT FAT 28.7595922575 %

    add some extra virgin olive oil sa diet mo sir. pandagdag din sa fat calories (+ good fats) yun para maabot mo ang target cals mo. try to experiment with other diets as well like high fat/low carbs diet.

    good luck sa goals sir. seems you have a great start... :)
  • LEUCINELEUCINE Posts: 264
    ITS YOU VERSUS NEXT YEAR!!!
    HOW BAD YOU WANT IT?
  • JettieJettie Posts: 3,763B-Class
    yun oh hehehe
  • mufstermufster Posts: 132
    based from the macro:
    PERCENTAGE BASED FROM TOTAL CAL: 1557.2
    PERCENT PROTEIN 24.9165168251 %
    PERCENT CARBS 54.9704597996 %
    PERCENT FAT 20.1130233753 %

    looks good. In my opinion, I would up the fats (or protein) para ma-normalize ang carbs to 50% (or lower) at mahit yung target cals

    adding 1 and 1/2 tbsp of extra virgin olive oil:
    PERCENTAGE BASED FROM TOTAL CAL: 1746.2
    PERCENT PROTEIN 22.2196770129 %
    PERCENT CARBS 49.0207307296 %
    PERCENT FAT 28.7595922575 %

    add some extra virgin olive oil sa diet mo sir. pandagdag din sa fat calories (+ good fats) yun para maabot mo ang target cals mo. try to experiment with other diets as well like high fat/low carbs diet.

    good luck sa goals sir. seems you have a great start... :)

    Yup sir, try ko different cycle ng high fat and low carbs diet. Try ko din yan virgin oil to add on daily or workout days to hit the macros
  • ot3pch4not3pch4n Posts: 134
    Hi sir welcome

    Pareho tayo ng height pero I think masyadong mababa ang daily calorie goal mo.
  • JettieJettie Posts: 3,763B-Class
    Okay lang sakin since overweight naman sya for his height.
  • mufstermufster Posts: 132
    ot3pch4n wrote:
    Hi sir welcome

    Pareho tayo ng height pero I think masyadong mababa ang daily calorie goal mo.

    Hello din sir, medyo mababa nga calories ko minsan kulang kulang ako sa required ko. Pero since deficit naman ako kaya medyo okay lang din.
  • ot3pch4not3pch4n Posts: 134
    I stand corrected guys. Iyon palang nakain na niya ang nakita ko agad :blush:
  • mufstermufster Posts: 132
    Can anyone confirm about this site http://www.webmd.com/diet/high-protein-low-carbohydrate-diets?

    I plan do a high carb/ high protein low fat on workout days and high fat/ high protein low carbs on rest day...
  • JettieJettie Posts: 3,763B-Class
    mufster wrote:
    Can anyone confirm about this site http://www.webmd.com/diet/high-protein-low-carbohydrate-diets?

    I plan do a high carb/ high protein low fat on workout days and high fat/ high protein low carbs on rest day...

    Still skeptic about your IF/LG program? Better read this site Rippedbody

    If you are using IF LG, must have yung carb cycling during workout days is carb loading at rest day is high fat low carb system.. both days will keep the protein high.
  • mufstermufster Posts: 132
    ^-- I did push through with the carb cycling :D

    April 1, 2013 (FASTED WORKOUT)

    Workout A:

    Squat ATG: 60 LBS x5 x5
    Benchpress: 40 LBS x5 x5
    BOR: 40 LBS x5 x5

    Post workout meal:

    1 1/2 Tilapia
    2 Cups of Rice
    1 Cup cooked of Spaghetti noodles without salt
    2 Egg Whites
    1 Banana

    Dinner:

    1 Chicken Breast
    1 250ml Low Fat Milk
    1 Cup of Rice
    2 Egg Whites

    Total Protein A day 163.7
    Total Fats A Day 28.8
    Total Carbo A Day 249.2

    Total Protein Calories 654.8
    Total Fat Calories 259.2
    Total Carbo Calories 996.8

    Total Calories A Day 1910.8

    Percentage Protein 0.342683693 34%
    Percentage Fat 0.13564999 13%
    Percentage Carbo 0.521666318 52%
  • mufstermufster Posts: 132
    April 2, 2013 (Restday)

    Since I am trying the carb cycling hope tama eto mga kinakain ko...

    Lunch (after IF)

    2 Whole Egg scramble
    1/2 Chicken breast
    2 tbsp Peanut Butter
    4 slices of Cheese

    Diner

    1 250ML Milk
    2 pcs Burger steak (bigay sa kasama kanin)
    1 half pounder burger (bigay carbo sa kasama)


    Total Protein A day 129.1
    Total Fats A Day 146.2
    Total Carbo A Day 22

    Total Protein Calories 516.4
    Total Fat Calories 1315.8
    Total Carbo Calories 88

    Total Calories A Day 1920.2

    Percentage Protein 0.26893032 26.89%
    Percentage Fat 0.685241121 68.52%
    Percentage Carbo 0.04582856 4.582%
  • JettieJettie Posts: 3,763B-Class
    karga pa sa protein mo ser. liit masyado.
  • mufstermufster Posts: 132
    April 3 (WORKOUT B)

    SQUAT ATG: 65LBS x5 x5
    OP: 25 LBS x5 x5
    DL: 75 LBS X5 5

    post workout meal

    1 whole tilapia 350g
    3 hardboiled egg white
    1 1/2 cup rice
    1 glass of milo
    1 banana
    1 can pineapple tidbits (dole)

    Dinner

    1 liempo
    1 250ml melon milk
    1 cup of rice


    Total Protein A day 148.34
    Total Fats A Day 39.71
    Total Carbo A Day 212.1

    Total Protein Calories 593.36
    Total Fat Calories 357.39
    Total Carbo Calories 848.4

    Total Calories A Day 1799.15

    Percentage Protein 0.329800183 32.98%
    Percentage Fat 0.198643804 19.86%
    Percentage Carbo 0.471556013 47.15%


    @Jettie, yup hapit ako sa protein hahahaha ayan na taasan ko na :)
  • mufstermufster Posts: 132
    April 4, 2013 (Restday)

    1 LBS home made burger
    2 slices cheese
    2 scramble egg
    1 milk 250ml

    2 tbsp peanut butter
    1 scramble egg
    1 slice of cheese

    Total Protein A day 134.75
    Total Fats A Day 143.7
    Total Carbo A Day 26.3

    Total Protein Calories 539
    Total Fat Calories 1293.3
    Total Carbo Calories 105.2

    Total Calories A Day 1937.5

    Percentage Protein 0.278193548 27.81%
    Percentage Fat 0.667509677 66.75%
    Percentage Carbo 0.054296774 5.42%

    Need to lower down the total calories for deficit :( over 200 cal for rest day
  • mufstermufster Posts: 132
    April 5, 2013 (Workout A)

    Squat ATG: 70 LBS x5 x5
    BP: 45 LBS x5 x5
    BOR: 45 LBS x5 x5

    out of my curiosity, nag try ako ng buong plate na 35 LBS x2 then added 2.5 LBS x 2 compared to barya plates and tried to DL. mas na tuwa na ako :D

    DL: 75 LBS x5

    Post workout meal

    1 chicken breast
    1 cup of Spaghetti noodles
    500ml low fat Milk
    2 cups of Rice
    1 pineapple tidbits

    Dinner:

    350g tilapia
    1 cup of Rice
    2 egg whites hardboiled

    Total Protein A day 138.1
    Total Fats A Day 27.05
    Total Carbo A Day 258.4

    Total Protein Calories 552.4
    Total Fat Calories 243.45
    Total Carbo Calories 1033.6

    Total Calories A Day 1829.45

    Percentage Protein 0.301948673 30.19%
    Percentage Fat 0.133072781 13.30%
    Percentage Carbo 0.564978545 56.49%
  • mufstermufster Posts: 132
    April 6, 2013 (restday)

    Meal (lunch)

    1 chicken breast
    2 tbsp peanut butter
    100g tilapia
    2 cheese
    1 250ml milk
    1 scramble egg

    Dinner:

    2 tbsp peanut butter
    1 250ml milk
    1 serving of corned beef
    2 scramble egg
    Total Protein A day 121.9
    Total Fats A Day 114.6
    Total Carbo A Day 40

    Total Protein Calories 487.6
    Total Fat Calories 1031.4
    Total Carbo Calories 160

    Total Calories A Day 1679

    Percentage Protein 0.290410959 29.04%
    Percentage Fat 0.614294223 61.42%
    Percentage Carbo 0.095294818 9.52%April 7, 2013 (restday)

    Lunch:

    1 serving of Porkchop
    1 serving of corned beef
    2 cheese
    2 250ml milk
    2 tbsp peanut butter

    Dinner:

    1 serving of Porkchop
    2 tbsp peanut butter
    3 scramble egg

    Total Protein A day 123.7
    Total Fats A Day 103.7
    Total Carbo A Day 38

    Total Protein Calories 494.8
    Total Fat Calories 933.3
    Total Carbo Calories 152

    Total Calories A Day 1580.1

    Percentage Protein 0.313144738 31.31%
    Percentage Fat 0.590658819 59.06%
    Percentage Carbo 0.096196443 9.61%
  • mufstermufster Posts: 132
    Week 2 April 8. 2013 (WORKOUT B - fasted workout)

    SQUAT ATG: 75 LBS x5 x5
    OP: 30 LBS x5 x5
    DL: 100 LBS x5 x5

    Added workout:

    Cable Crunch 3 failure set


    Meal after workout:

    2 cups of rice
    1 cup of spaghetti noodles
    100g chicken breast
    1 250ml of non fat milk
    3 egg whites hardboiled
    1 serving of porkchop

    Dinner:

    2 scrambled eggs
    1 Corn Large
    1 125ml non fat milk


    Total Protein A day 109.3
    Total Fats A Day 36.8
    Total Carbo A Day 197.4

    Total Protein Calories 437.2
    Total Fat Calories 331.2
    Total Carbo Calories 789.6

    Total Calories A Day 1558

    Percentage Protein 0.280616175 28.06%
    Percentage Fat 0.212580231 21.25%
    Percentage Carbo 0.506803594 50.68%
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