Changes in my life

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  • daltonkamotedaltonkamote Posts: 3,629
    actually every 2nd week pde ka mag cheat day. pinaka magandang araw ng cheat day ay kung kelan ang start ulit ng workout mo para carb loading nadin ang dating.

    ang cheat day na sinasabi ko ay youll eat at least at your maintenance calorie intake like for example 2500. make sure galing sa carbs ang 50%. then the rest distribute mo nalang, sa case mo better eat low gi carbs to replenish your glycogen for the whole week ulit. imho.
  • mufstermufster Posts: 132
    actually every 2nd week pde ka mag cheat day. pinaka magandang araw ng cheat day ay kung kelan ang start ulit ng workout mo para carb loading nadin ang dating.

    ang cheat day na sinasabi ko ay youll eat at least at your maintenance calorie intake like for example 2500. make sure galing sa carbs ang 50%. then the rest distribute mo nalang, sa case mo better eat low gi carbs to replenish your glycogen for the whole week ulit. imho.

    Ah, hmmm ill make sure ill do that po. Thanks Sir sa advice :)

    Low gi carbs? eto po ba yung oat meals, soy milk, whole milk, peas, lentils, sweet potatoes, spag :D hehehe na search ko na sa net lam ko na sir Dalton :D salamat ulit
  • daltonkamotedaltonkamote Posts: 3,629
    i dont recommend soy products. lets stick to the basics. brown rice, oats, milk not to much milk kung ayaw mong bloated pakiramdam.
  • mufstermufster Posts: 132
    Week 4 April 24, 2013 (Workout)

    Squat ATG: 115 LBS x5 x5 (barya plates :( )
    Bench Press: 65LBS x5 x5
    BOR: 65LBS x5 x5

    Meal after workout:

    1 thigh part of chicken (Jollibee)
    1 palabok
    250ml milk
    1 Gardenia Black Forest
    2 servings of Mutant Whey

    (nanood kame iron man 3 after ng workout ko kaya nasa mall kame)

    Dinner:

    100g Chicken Breast
    1 cup of rice
    250ml milk
    1 Gardenia Black Forest
    1 serving of Mutant Whey

    Total Protein A day 177.3
    Total Fats A Day 56
    Total Carbo A Day 162.2

    Total Protein Calories 709.2
    Total Fat Calories 504
    Total Carbo Calories 648.8

    Total Calories A Day 1862

    Percentage Protein 0.380880773 38.08%
    Percentage Fat 0.270676692 27.06%
    Percentage Carbo 0.348442535 34.84%

    iba tlaga pag pagkain bahay..... di ko na sinama yung kasama side dish sa kenny na mix veggies .... tried to eat broccoli sarap naman kaso sarap din sa tuhod ko ngayon don't know if its doms around it but it does hurt sa tuhod mismo, mukhang di talaga ako pwede sa mga foods with high uric acid may back fire sa akin :(

    I hope di nga eto tulad dati or else i need to take pain killers nanaman....
  • JettieJettie Posts: 3,763B-Class
    take it slow brah, baka naman fiesta meal ang brocolli mo. Pabasa ko sayo yung tungkol sa Uric problems solution ni Lyle McDonald hehe. Nakita ko somewhere in his forum yun eh. Kalikutin ko.

    Don't fret up, mareremedyuhan yan
  • mufstermufster Posts: 132
    Di nga iilan lang yun... mataas talga uric ko bro.... above average ako kaya ingat ako sa ganyan tiyani lang nga ako sa mani which is pasok di sya sumasakit, e2 mga ilan piraso lang di na ako makalakad halos sa sakit.... pero since 2-3 years na ganito pain nararamdaman ko sa knees nasanay din

    o cya tulog ko muna to
  • JettieJettie Posts: 3,763B-Class
    yaan mo karirin ko yung forum ni Lyle tungkol sa mga ganitong eklavern.. Anyways, palit palit din outfit pag may moolah! hahah not unless mag hihiphoppers ka ? bwahahaha!
  • mufstermufster Posts: 132
    Update:

    Week 4 April 26, 2013 (WORKOUT)

    Yahoo naka 1 month na ako sa gym :D

    Squat ATG: 120LBS x5 x5
    OP: 45LBS x5 x5
    DL: 130LBS x5 x5

    Post workout Meal:

    100g oatmeal
    2 250m ml non fat milk
    200g cream dory
    half cup rice
    100g Tofu
    2 servings of Mutant Whey

    Busog na bloated :)

    Dinner:

    1 cup of rice
    100g Tilapia
    1 Serving of Mutant Whey

    Total Protein A day 185.8
    Total Fats A Day 41
    Total Carbo A Day 183.8

    Total Protein Calories 743.2
    Total Fat Calories 369
    Total Carbo Calories 735.2

    Total Calories A Day 1847.4

    Percentage Protein 0.402295117 40.22%
    Percentage Fat 0.199740175 19.97%
    Percentage Carbo 0.397964707 39.79%


    Sa sobrang init nag kick in yata migraine ko sakit sa ulo kaya after WO puro tulog ako at ngayon after post tulog nanaman...

    eto pala mga updated pics ko for 1 month 5x5 and Leangains... nag try ako mag stomach in and kaya na sya :D

    vic6tuckin.jpg

    vic5tuckin.jpg

    eto naman yung normal ko

    vic4-1.jpg
    vic3-2.jpg
    vic2.jpg
    vic1.jpg
  • sevenstringsevenstring Posts: 903
    Nice progress. Tuloy tuloy lang sir.
  • CoreCore Posts: 2,509B-Class
    mufster!
    Keep it up! How much na po pala yung weight lost?
  • mufstermufster Posts: 132
    Thanks Sir Seven and Core :) 20LBS 2 months po
  • mufstermufster Posts: 132
    Week 4 April 27, 2013 (restday)

    Decided no stretching for the day as i need some sleep for work at night.

    Meal Lunch:

    3 Scrambled Egg
    1 Corneed beef purefoods
    100g Beef Steak
    2 Serving Mutant Whey

    Dinner:

    100g Chicken breast
    3 Scrambled Egg
    1 250ml milk
    1 Serving Mutant Whey

    Total Protein A day 175.09
    Total Fats A Day 89.8
    Total Carbo A Day 20

    Total Protein Calories 700.36
    Total Fat Calories 808.2
    Total Carbo Calories 80

    Total Calories A Day 1588.56

    Percentage Protein 0.440877272 44.08%
    Percentage Fat 0.508762653 50.87%
    Percentage Carbo 0.050360075 5.036%
  • mufstermufster Posts: 132
    End of Week 4 April 28, 2013 (restday)

    After 2 months of IF LG, 20 LBS nawala ko total body weight. From 190LBS to 170LBS. Tuloy tuloy lang till makuha ko target ko weight 130-140.

    Meal Lunch:

    3 Scrambled Egg
    1 Puto (galing palengke sila inuwian ako can't resist to taste my favorite food)
    2 serving of Grilled Liempo (ako mismo nag luto)
    1 Serving of Mutant Whey
    1 250ml Milk

    Dinner:

    3 Scrambled Egg
    1 Serving of Grilled Liempo
    1 Serving of Mutant Whey

    Total Protein A day 171.8
    Total Fats A Day 95.8
    Total Carbo A Day 30

    Total Protein Calories 687.2
    Total Fat Calories 862.2
    Total Carbo Calories 120

    Total Calories A Day 1669.4

    Percentage Protein 0.411644902 41.16%
    Percentage Fat 0.516472984 51.64%
    Percentage Carbo 0.071882113 7.18%
  • mufstermufster Posts: 132
    Start of Week 5 April 29, 2013 (Workout Days)

    Since I have a new schedule of work (Morning shift yehey) try ko kung okay pa sa akin schedule ng IF ko or need ko i adjust ang time para di gahol sa gabi since workout ko lagi na hapon 4pm or around 5pm na... need to have enough time for me to eat ^_^. Di narin fasted workout.

    Squat ATG: 110LBS x5 x5
    BP: 70LBS x5 x5
    BOR: 70LBS x5 x5

    since meron pa ako time nag add ako ng 2 exercise for 2 set 5 rep lang...

    Clean and Press: 50LBS x2 x5
    One Arm Tbar row: 50LBS x2 x5

    Meal after break IF:

    1 Serving of Pork Adobo
    1 Cup of Rice
    2 Hardboiled Egg
    2 Fried Egg

    Post workout Meal:

    1 Cup of Halo halo (promise ko sa gf ko tagal na nya crave since carbo loading bumili na ako)
    2 Serving of Mutant Whey
    100g OatMeal

    Dinner:

    100g Sweet Potato (amf hirap pala kainin...)
    1 Serving of Mutant Whey
    100g Chicken Afritada

    Total Protein A day 175
    Total Fats A Day 59
    Total Carbo A Day 219

    Total Protein Calories 700
    Total Fat Calories 531
    Total Carbo Calories 876

    Total Calories A Day 2107

    Percentage Protein 0.332225914 33.22%
    Percentage Fat 0.252017086 25.20%
    Percentage Carbo 0.415757 41.57%

    Question po:

    Tama ba after workout ang meal ko dapat ay Hi Glycemic Food? then ang last meal ko ay Low Glycemic Food?
  • JettieJettie Posts: 3,763B-Class
    ^don't complicate things sir! eat lag ng eat! As long as you are losing weight every week you're in a good hands metro bank!
  • mufstermufster Posts: 132
    @Jettie

    heheheeh sakto lang para di ako gutom :D hehehehe metro bank amf heheheeh bpi ako eh
  • DSmallDivideDSmallDivide Posts: 4,565B-Class
    well kung ako post workout any type of carbs will do (i prefer starchy ones to be exact or white rice) then a "lil bit" of something sweet. i don't need to worry much the next morning coz i know nagrefill lang ako ng glycogen storages. in fact in most cases i look "leaner" (meaning i don't look like a fat-ass just to be clear since i'm still around 20% BF) the next morning after backloading. :)
  • daltonkamotedaltonkamote Posts: 3,629
    Question po:

    Tama ba after workout ang meal ko dapat ay Hi Glycemic Food? then ang last meal ko ay Low Glycemic Food?

    hindi naman kailangan after wo. eh hi gi carbs. parang iba whey + dextrose etc. for me ah and some guys.
    100g Sweet Potato (amf hirap pala kainin...)

    madali lang sir, lagyan mo spices, hot sauce, mustard.i mash mo. sarap
  • mufstermufster Posts: 132
    well kung ako post workout any type of carbs will do (i prefer starchy ones to be exact or white rice) then a "lil bit" of something sweet. i don't need to worry much the next morning coz i know nagrefill lang ako ng glycogen storages. in fact in most cases i look "leaner" (meaning i don't look like a fat-ass just to be clear since i'm still around 20% BF) the next morning after backloading. :)

    I see... maganda nga po yun leaner look :) yup nasanay narin ako na the next day after WO is low carbs maintain ko nga po as much as possible 10% lang pag rest day
    Question po:

    Tama ba after workout ang meal ko dapat ay Hi Glycemic Food? then ang last meal ko ay Low Glycemic Food?

    hindi naman kailangan after wo. eh hi gi carbs. parang iba whey + dextrose etc. for me ah and some guys.
    100g Sweet Potato (amf hirap pala kainin...)

    madali lang sir, lagyan mo spices, hot sauce, mustard.i mash mo. sarap

    I see. Kasama parin Whey sa akin pag tapos WO kasi from sa basa basa ko mas effective or proper sya inumin after WO and before matulog.

    Sa spices, sauce .... ayun medyo takot ako mag lagay kasi i thought some do have fat hehehe ngayon lam ko na i can add some... yup try ko nga today after WO mash ko kamote
  • mufstermufster Posts: 132
    Week 5 April 30, 2013 (Restday)

    Meal plan after IF (1st meal)

    4 Fried Egg (Small size)
    3 Cheese burger patty
    1 Serving of Mutant Whey

    Chani ng merienda nag yaya si mader

    2 slices of Ham
    2 Hardboiled egg (whole)

    Dinner:

    100g Pork chop
    100g Ham (diced)
    half cup of avocado
    1 Serving of Mutant Whey

    Total Protein A day 176.4
    Total Fats A Day 104.2
    Total Carbo A Day 12.1

    Total Protein Calories 705.6
    Total Fat Calories 937.8
    Total Carbo Calories 48.4

    Total Calories A Day 1691.8

    Percentage Protein 0.417070576 41.70%
    Percentage Fat 0.554320842 55.43%
    Percentage Carbo 0.028608583 2.86%
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