Changes in my life

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  • mufstermufster Posts: 132
    Week 2 April 9, 2013 (Restday)

    Meal

    600g homemade burger
    3 Scrambled Egg
    1 250ml milk

    dinner

    100g lechon from cebu (yahoo!)
    1 250ml milk

    Total Protein A day 185.9
    Total Fats A Day 93.9
    Total Carbo A Day 24

    Total Protein Calories 743.6
    Total Fat Calories 845.1
    Total Carbo Calories 96

    Total Calories A Day 1684.7

    Percentage Protein 0.441384223 44.13%
    Percentage Fat 0.501632338 50.16%
    Percentage Carbo 0.056983439 5.69%April 10, 2013 (WORKOUT A)- fasted training

    SQUAT ATG: 80 LBS x5 x5
    BP: 50LBS x5 x5
    BOR: 50LBS x5 x5

    Meal after workout:

    2 cups of Spaghettie noodles
    1 cup of rice
    3 250ml milk
    2 egg white
    1 scrambled egg
    1 chorizo
    1 chicken wing

    Dinner

    350g tilapia
    1 rice
    1 250ml milk

    Total Protein A day 162.26
    Total Fats A Day 44.05
    Total Carbo A Day 241.4

    Total Protein Calories 649.04
    Total Fat Calories 396.45
    Total Carbo Calories 965.6

    Total Calories A Day 2011.09

    Percentage Protein 0.32273046 32.27%
    Percentage Fat 0.197131904 19.71%
    Percentage Carbo 0.480137637 48.01%
  • allen101allen101 Posts: 5,102
    1.5k calories.
    Pagpapawisan siguro ako ng malamig niyan tapos manginig nginig, at mababaliw ako kakaisip sa pagkain haha, kahit cut ako (na may mga araw na nagiging bulk, sarap kumain e lol) di ko pa kaya umabot sa ganyan.
    Bilib ako sayo at sa tiyaga mong magmath. Para na din tuloy tong journal ni si sir sevenstring puro numbero haha
  • LEUCINELEUCINE Posts: 264
    Kuya,
    with all due respect
    bakit faster Training?
  • mufstermufster Posts: 132
    allen101 wrote:
    1.5k calories.
    Pagpapawisan siguro ako ng malamig niyan tapos manginig nginig, at mababaliw ako kakaisip sa pagkain haha, kahit cut ako (na may mga araw na nagiging bulk, sarap kumain e lol) di ko pa kaya umabot sa ganyan.
    Bilib ako sayo at sa tiyaga mong magmath. Para na din tuloy tong journal ni si sir sevenstring puro numbero haha

    -30/-10 yung kinuha ko sa fast weight loss sa ifcalculator 1.7k yung sa restday ko which is sometimes na lolower ko lalo na pag off ko. Ang hirap nga, since night shift ako i have to think every night of what i will eat for the next day para ma hit lang macros minsan pag sosobra sinasakto ko nalang sa malapit na calories. Pero tama ka minsan gutom ako :( lalo na kapag high carbo day kesa high fat day ko mas busog ako.

    meron na ako computation nyan with the help of other pbb members nabasa ko mga computation nila para ma adopt ko. Still on the learning curve para ma makabisado lahat.

    :D actually my graph yan naka save sa pc ko lang :D
    LEUCINE wrote:
    Kuya,
    with all due respect
    bakit faster Training?

    Fasted training po. Since naka IF ako. 12nn-8pm ang Eating window ko po then 8pm-12nn (16 hours) fasting ko. Mag fafall sa 11am or earlier ang GYM hours ko usually, 11am-12nn or 10am-11am. So included po sya sa fasted workout. Depende pa kung marami tao sa gym sometimes, nakakain ako mga 1pm na....April 11, 2013 (Restday)

    Meal Lunch

    100g lechon ( last na pinaksiw na nila yung iba :( )
    3 scrambled Eggs
    2 250ml Milk
    2 tbsp peanut butte

    Dinner:

    4 pcs Pork bbq
    3 scrambled Eggs
    1 250ml Milk

    Total Protein A day 158.8
    Total Fats A Day 103.9
    Total Carbo A Day 55.3

    Total Protein Calories 635.2
    Total Fat Calories 935.1
    Total Carbo Calories 221.2

    Total Calories A Day 1791.5 (sakto!)

    Percentage Protein 0.354563215 35.45%
    Percentage Fat 0.521964834 52.19%
    Percentage Carbo 0.123471951 12.34%
  • mufstermufster Posts: 132
    Week 2 April 12, 2013 (Fasted workout)

    Squat ATG: 90LBS x5 x5
    OP: 35LBS x5 x5 (Failed set yung 4th... 4 reps lang nangatog :) ulit same weight next time)
    DL: 105 x5

    Meal after workout

    1 jamaican patty
    3 slices of pizza
    1 chicken breast
    1 cup of rice
    3 egg whites hardboiled

    Dinner:

    350g Tilapia
    2 egg whites hardboiled

    Total Protein A day 168.4
    Total Fats A Day 68.25
    Total Carbo A Day 180.2

    Total Protein Calories 673.6
    Total Fat Calories 614.25
    Total Carbo Calories 720.8

    Total Calories A Day 2008.65

    Percentage Protein 0.335349613 33.53%
    Percentage Fat 0.305802405 30.58%
    Percentage Carbo 0.358847982 35.88%
  • mufstermufster Posts: 132
    Week 2 April 14,2013 (restday)

    Meal:

    1 serving of Grilled liempo
    3 Scrambled Egg
    1/3 pound burger patty

    Dinner

    1 serving of Grilled Liempo
    2 Scrambled Egg
    1 serving of Smoked Ham
    2 250ml non fat milk

    Total Protein A day 157.8
    Total Fats A Day 87.84
    Total Carbo A Day 24

    Total Protein Calories 631.2
    Total Fat Calories 790.56
    Total Carbo Calories 96

    Total Calories A Day 1517.76

    Percentage Protein 0.415876028 41.58%
    Percentage Fat 0.520872865 52.08%
    Percentage Carbo 0.063251107 6.32%
  • daltonkamotedaltonkamote Posts: 3,629
    maganda yan napili mo leangains IF.

    sakto din ang pagpili mo ng calorie intake mo para sa size and height mo, GJ

    basta tuloy tuloy lang wag muna tingin sa timbangan at salamin, mabibigla ka nalang minsan pag silip mo sa dressing room ng mall nagsusukat ka, aba iba na itsura ko.
  • mufstermufster Posts: 132
    maganda yan napili mo leangains IF.

    sakto din ang pagpili mo ng calorie intake mo para sa size and height mo, GJ

    basta tuloy tuloy lang wag muna tingin sa timbangan at salamin, mabibigla ka nalang minsan pag silip mo sa dressing room ng mall nagsusukat ka, aba iba na itsura ko.

    Salamat Sir Dalton! :) pinag aralan ko mabuti at inaaral pa para ma master ko narin :) cge po di na ako tingin sa timbangan kasi every week ang tingin ko para lam ko kung nag loose ako o hindi.End of Week 2 (April 14, 2013 - Restday)

    Meal:

    200g Grilled Liempo
    3 scrambled egg

    Dinner

    5 Pork BBQ on stick
    2 scrambled Egg
    2 250ml milk

    Total Protein A day 176.5
    Total Fats A Day 78.5
    Total Carbo A Day 43

    Total Protein Calories 706
    Total Fat Calories 706.5
    Total Carbo Calories 172

    Total Calories A Day 1584.5

    Percentage Protein 0.445566425 44.55%
    Percentage Fat 0.445881982 44.58%
    Percentage Carbo 0.108551594 10.85%
  • mufstermufster Posts: 132
    Week 3 April 15, 2013

    First time na di ako makakapag workout ng fasted at medyo mataas ang fats sa pag kain due to celebration sa bahay.

    Squat ATG: 95 LBS x5 x5
    BP: 55 LBS x5 x5
    BOR: 55 LBS x5 x5

    Meal before workout:

    1 cup of rice
    1 cup of pancit canton guisado
    2 scrambled egg
    100g Lechon Kawali
    1 slice of Leche Flan cake
    1 medium scoop of ice cream vanilla

    Dinner:

    50g lechon kawali
    1 cup of pancit canton
    3 hardboiled egg

    Total Protein A day 168.62
    Total Fats A Day 79.1
    Total Carbo A Day 168.2

    Total Protein Calories 674.48
    Total Fat Calories 711.9
    Total Carbo Calories 672.8

    Total Calories A Day 2059.18

    Percentage Protein 0.327547859 32.75%
    Percentage Fat 0.345720141 34.57%
    Percentage Carbo 0.326732 32.67%
  • daltonkamotedaltonkamote Posts: 3,629
    stick to the plan, iwas muna sa sweets.
  • mufstermufster Posts: 132
    @Sir Dalton

    One time lang ^_^

    Week 3 April 16, 2013 (Restday)

    Meal Plan Lunch

    100g lechon kawali (tira nung celebration nagtago na ako kasi since high fat high protein)
    3 scrambled egg
    2 Cheese burger patty
    1 250ml milk (last na sya sa stock stop ko na)

    Dinner:

    5 BBQ on Stick

    Total Protein A day 175.9
    Total Fats A Day 96.9
    Total Carbo A Day 29

    Total Protein Calories 703.6
    Total Fat Calories 872.1
    Total Carbo Calories 116

    Total Calories A Day 1691.7

    Percentage Protein 0.415912987 41.59%
    Percentage Fat 0.515516936 51.55%
    Percentage Carbo 0.068570077 6.85%

    Medyo la ako gana kain nung last meal ko parang wala sa hulog at antok pa ako, pero buti na hit ko pa macros ko
  • mufstermufster Posts: 132
    Week 3 April 17, 2013 (FASTED WORKOUT)

    Squat ATG: 100LBS x5 x5
    OP: 35LBS x5 x5
    DL: 110LBS x5

    Meal afterworkout

    3 hardboiled egg (whites only)
    1 1/2 cup of pancit canton guisado
    100g beef steak
    2 250ml Milk
    1 cup spaghetti noodles

    Dinner:

    1 cup rice
    1 grilled chicken breast
    2 bbq in stick
    2 hardboiled eggs (whites)
    1 serving mutant whey (late ko na nabili kaya di ako naka inom after workout)

    Total Protein A day 188.21
    Total Fats A Day 53.13
    Total Carbo A Day 176.9

    Total Protein Calories 752.84
    Total Fat Calories 478.17
    Total Carbo Calories 707.6

    Total Calories A Day 1938.61

    Percentage Protein 0.388340099 38.83%
    Percentage Fat 0.246656109 24.66%
    Percentage Carbo 0.365003791 36.50%
  • sevenstringsevenstring Posts: 903
    Latest pics naman jan sir :-)
  • mufstermufster Posts: 132
    Latest pics naman jan sir :-)

    Post po ako pag uwi ko di ko lang lam kung pwede ko connect sa pc ng office sa phone ko.

    Update:

    April 18, 2013 (RESTDAY)

    Meal:

    100g fried bangus
    2 tbsp peanut butter
    5 pcs Happy peanut
    100g smoked ham
    1/2 cup nilagang bulalo
    3 fried eggs
    1 serving of mutant whey

    Dinner:

    100g grilled liempo
    2 fried egg
    1 serving of mutant whey

    Total Protein A day 192.8
    Total Fats A Day 105.94
    Total Carbo A Day 16.3

    Total Protein Calories 771.2
    Total Fat Calories 953.46
    Total Carbo Calories 65.2

    Total Calories A Day 1789.86 (over ako ng 200 calories)

    Percentage Protein 0.430871688 43.08%
    Percentage Fat 0.532700882 53.27%
    Percentage Carbo 0.03642743 3.642%

    ==================================================

    3 Week April 19, 2013 (Fasted Workout)

    Squat ATG 105 LBS x5 x5
    BP: 60 LBS x5 x5
    BOR 60 LBS

    Post workout Meal:

    100g pork steak
    1 cup of rice
    350g cream dory
    2 egg whites
    1 250ml milk
    2 servings of mutant whey

    Dinner:

    4 BBQ pork
    1 medium banana

    Total Protein A day 204.6
    Total Fats A Day 85
    Total Carbo A Day 125.2

    Total Protein Calories 818.4
    Total Fat Calories 765
    Total Carbo Calories 500.8

    Total Calories A Day 2084.2

    Percentage Protein 0.39266865 39.26%
    Percentage Fat 0.367047308 36.70%
    Percentage Carbo 0.240284042 24.02%

    ==================================================

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  • sevenstringsevenstring Posts: 903
    Nice. Kitang kita difference nung before pics at ngayon. Good job sir.
  • mufstermufster Posts: 132
    @Sevenstring

    Thanks po, ngayon i am hitting my required protein and trying to keep fats during restday at 100g. Next 3 weeks na ako mag update ulit ng pics para makita ulit difference

    Question, okay lang ba mag add ng stretching routine tuwing rest day?

    kasi ang gym days ko ay MWF, rest day TTHSS. Planning to add stretching routine during TTHS para ma correct narin yung anterior tilt ko.
  • lloydi12345lloydi12345 Posts: 174
    Ganda sir ng transfo! More pa! hehe
  • mufstermufster Posts: 132
    @lloydi12345

    Thanks Sir :) yup more pa po :)
  • JettieJettie Posts: 3,763B-Class
    mufster wrote:
    @Sevenstring

    Thanks po, ngayon i am hitting my required protein and trying to keep fats during restday at 100g. Next 3 weeks na ako mag update ulit ng pics para makita ulit difference

    Question, okay lang ba mag add ng stretching routine tuwing rest day?

    kasi ang gym days ko ay MWF, rest day TTHSS. Planning to add stretching routine during TTHS para ma correct narin yung anterior tilt ko.

    Pwede active restday tawag dyan. Iadjust mo yung TDEE mo dahil magbabago na yung activity level mo from light to moderate or very active meaning tataas ang iyong TD/RD daily mo basta make it 40mins max, yung tipong pagpapawisan ka, isabay mo na brisk walking para light cardio na rin
  • mufstermufster Posts: 132
    Jettie wrote:
    mufster wrote:
    @Sevenstring

    Thanks po, ngayon i am hitting my required protein and trying to keep fats during restday at 100g. Next 3 weeks na ako mag update ulit ng pics para makita ulit difference

    Question, okay lang ba mag add ng stretching routine tuwing rest day?

    kasi ang gym days ko ay MWF, rest day TTHSS. Planning to add stretching routine during TTHS para ma correct narin yung anterior tilt ko.

    Pwede active restday tawag dyan. Iadjust mo yung TDEE mo dahil magbabago na yung activity level mo from light to moderate or very active meaning tataas ang iyong TD/RD daily mo basta make it 40mins max, yung tipong pagpapawisan ka, isabay mo na brisk walking para light cardio na rin

    ah ganun ba bro sige adjust ko kasi lalagay ko sya sa restday since stretching para ma cure na din yung anterior tilt...
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