Road to be a Fitness Model

nagase0003nagase0003 Posts: 100C-Class
edited April 2016 in Personal Journals
My Goal:
2w7mmc8.jpg

My main goal now is to reduce body fat to as low as 12% if possible
Taken March 2014
nmyptk.jpg

Taken July 02, 2014
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Post edited by nagase0003 on
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Comments

  • JettieJettie Posts: 3,763B-Class
    Welcome brah! Para sakin wag ka magmadali, hehe dun ka magfafail kung masyado ka nagmamadali, Take time brah then you'll get there.. Just keep on motivating, dedicated at pawir!

    If you want, read ka ng maraming journal dito from pages 1 to their current para makita mo yung transition from program to program and nutritional diets.
  • noelnoel Posts: 304
    think about it this way...nagawa mo ng magpapayat...of which marami nahihirapan,
    hinay-hinay lang, don't lose hope, just be consistent sa pagbubuhat...this is something that can't be done over night...
    tuluy-tuloy lang....

    and remember these three should go together...nutrition, exercise & rest...
  • nattypinoynattypinoy Posts: 158
    welcome sa ironworld at of course dito sa PBB.
    ang pagbubuhat bro is not for a week, month,year.
    its a lifestyle, dami ng benefits ng buhat di lang
    building maskels kundi overall health.
    and lastly dapat tamang rest at nutrion para maging succesfull.

    goodluck and ingat sa pagbubuhat.
  • kopikopi Posts: 690
    Welcome sir! Eat big , lift big :) keep motivated..follow a program..gudluck sir!
  • Nice bro! :) congrats on the weight loss :D

    And opinion ko bro hindi endomorphic tingnan ang katawan mo,

    Nakita na medyo small frame ka nung nag papayat. Sa tingin ko more on ectomorph ang bodytype mo :)
    Naging overweight ectomorph ka lang dati bro.

    Focus on heavy weights :) Clean bulk bro :)

    Do you track macronutrients? or calorie count?

    Ano ba questions mo about nutrition? ask away :)
  • Mighty_OakMighty_Oak Posts: 3,940
    Homegymboy wrote:
    Nice bro! :) congrats on the weight loss :D

    And opinion ko bro hindi endomorphic tingnan ang katawan mo,

    Nakita na medyo small frame ka nung nag papayat. Sa tingin ko more on ectomorph ang bodytype mo :)
    Naging overweight ectomorph ka lang dati bro.

    Focus on heavy weights :) Clean bulk bro :)

    Do you track macronutrients? or calorie count?

    Ano ba questions mo about nutrition? ask away :)

    Ako I have a question regarding nutrition, How do you do and define a "clean bulk"?

    I assume if you do a clean bulk you won't gain fats?
  • JettieJettie Posts: 3,763B-Class
    Mighty_Oak wrote:



    Ako I have a question regarding nutrition, How do you do and define a "clean bulk"?

    I assume if you do a clean bulk you gain fats?

    Yan na hehe ineexpect ko kay sir mighty to.
  • Mighty_Oak wrote:
    Homegymboy wrote:
    Nice bro! :) congrats on the weight loss :D

    And opinion ko bro hindi endomorphic tingnan ang katawan mo,

    Nakita na medyo small frame ka nung nag papayat. Sa tingin ko more on ectomorph ang bodytype mo :)
    Naging overweight ectomorph ka lang dati bro.

    Focus on heavy weights :) Clean bulk bro :)

    Do you track macronutrients? or calorie count?

    Ano ba questions mo about nutrition? ask away :)

    Ako I have a question regarding nutrition, How do you do and define a "clean bulk"?

    I assume if you do a clean bulk you won't gain fats?


    A clean bulk for me sir. Is eating only 200 to a maximum of 500 calories above your maintenance calories :)

    To ''minimize'' fat gains during bulking. Because you can't bulk and not gain fat right sir? :)

    Because when you clean bulk the muscle gain to fat gain ratio is much more closer. Kesa kung mag dirty bulk lang na most people tend to eat 1000+ over their maintenance. Most of the time the fat gain ratio ay mas mataas na sa muscle gain ratio.Baka pala ma confuse ang ibang tao :)

    A clean bulk is defined by the number of calories above maintenance not the food choices. 200-500 calories above maintenance is a clean bulk :D Anyhing exceeding that is considered dirty bulking for me :) clean bulking is recommended especially kung endomorphic body ka.

    It is not defined by the foods you eat. You can eat all the chicken breast, Kamote and green vegetables you want.
    If you eat 1500 of that foods above maintenance that's still a dirty bulk :D
  • Mighty_OakMighty_Oak Posts: 3,940
    ^Very good explanation bro.

    Just don't use the terms "clean" and "dirty" since most people think of it differently and not the real meaning of those concepts. Although I think 200 cals surplus is too conservative for me, might not gain anything at all.
  • Mighty_Oak wrote:
    ^Very good explanation bro.

    Just don't use the terms "clean" and "dirty" since most people think of it differently and not the real meaning of those concepts. Although I think 200 cals surplus is too conservative for me, might not gain anything at all.

    Ah yes sir. thank you sa suggestions :D
  • daltonkamotedaltonkamote Posts: 3,629
    kala ko mali nanaman ung clean and dirty thing eh, lolz
  • allen101allen101 Posts: 5,102
    Homegymboy wrote:
    Mighty_Oak wrote:
    Homegymboy wrote:
    Nice bro! :) congrats on the weight loss :D

    And opinion ko bro hindi endomorphic tingnan ang katawan mo,

    Nakita na medyo small frame ka nung nag papayat. Sa tingin ko more on ectomorph ang bodytype mo :)
    Naging overweight ectomorph ka lang dati bro.

    Focus on heavy weights :) Clean bulk bro :)

    Do you track macronutrients? or calorie count?

    Ano ba questions mo about nutrition? ask away :)

    Ako I have a question regarding nutrition, How do you do and define a "clean bulk"?

    I assume if you do a clean bulk you won't gain fats?


    A clean bulk for me sir. Is eating only 200 to a maximum of 500 calories above your maintenance calories :)

    To ''minimize'' fat gains during bulking. Because you can't bulk and not gain fat right sir? :)

    Because when you clean bulk the muscle gain to fat gain ratio is much more closer. Kesa kung mag dirty bulk lang na most people tend to eat 1000+ over their maintenance. Most of the time the fat gain ratio ay mas mataas na sa muscle gain ratio.Baka pala ma confuse ang ibang tao :)

    A clean bulk is defined by the number of calories above maintenance not the food choices. 200-500 calories above maintenance is a clean bulk :D Anyhing exceeding that is considered dirty bulking for me :) clean bulking is recommended especially kung endomorphic body ka.

    It is not defined by the foods you eat. You can eat all the chicken breast, Kamote and green vegetables you want.
    If you eat 1500 of that foods above maintenance that's still a dirty bulk :D

    I was surprised. Good job.
    At last! Someone who knows his shit about the "clean bulk" thing lol.

    In short.

    "It is not defined by the foods you eat."

    Sorry na hi-jacked ata yung journal ni TS, but at least makakatulong din ito sayo.
    Welcome to PBB btw.
  • nagase0003nagase0003 Posts: 100C-Class
    Thanks po sa info mga sir!
    Ngayon ko lang po nalaman yung mga method na ganito. Very useful po!

    Tanong ko lang po sana kung panu po ba malalaman yung calories, protein or fat content
    ng isang food na kakainin ko?
    Gaano po ba karami ang dapat na intake na calories every meal kung magclean bulk po ako?
    :)
  • JettieJettie Posts: 3,763B-Class
    nagase0003 wrote:
    Thanks po sa info mga sir!
    Ngayon ko lang po nalaman yung mga method na ganito. Very useful po!

    Tanong ko lang po sana kung panu po ba malalaman yung calories, protein or fat content
    ng isang food na kakainin ko?
    Gaano po ba karami ang dapat na intake na calories every meal kung magclean bulk po ako?
    :)

    About sa food, always weigh in your foods like 350g chicken breast as example tapos google mo yung calories nila then get the Protein, Carbs, Fats.. get it, yun ang macros mo kaya nalabas "If if fits your macros" as long as nasa range ng maximum macros mo you're good.

    About sa calories mo, madami way para mabilang, google mo sir :)
  • allen101 wrote:
    Homegymboy wrote:
    Mighty_Oak wrote:
    Homegymboy wrote:
    Nice bro! :) congrats on the weight loss :D

    And opinion ko bro hindi endomorphic tingnan ang katawan mo,

    Nakita na medyo small frame ka nung nag papayat. Sa tingin ko more on ectomorph ang bodytype mo :)
    Naging overweight ectomorph ka lang dati bro.

    Focus on heavy weights :) Clean bulk bro :)

    Do you track macronutrients? or calorie count?

    Ano ba questions mo about nutrition? ask away :)

    Ako I have a question regarding nutrition, How do you do and define a "clean bulk"?

    I assume if you do a clean bulk you won't gain fats?


    A clean bulk for me sir. Is eating only 200 to a maximum of 500 calories above your maintenance calories :)

    To ''minimize'' fat gains during bulking. Because you can't bulk and not gain fat right sir? :)

    Because when you clean bulk the muscle gain to fat gain ratio is much more closer. Kesa kung mag dirty bulk lang na most people tend to eat 1000+ over their maintenance. Most of the time the fat gain ratio ay mas mataas na sa muscle gain ratio.Baka pala ma confuse ang ibang tao :)

    A clean bulk is defined by the number of calories above maintenance not the food choices. 200-500 calories above maintenance is a clean bulk :D Anyhing exceeding that is considered dirty bulking for me :) clean bulking is recommended especially kung endomorphic body ka.

    It is not defined by the foods you eat. You can eat all the chicken breast, Kamote and green vegetables you want.
    If you eat 1500 of that foods above maintenance that's still a dirty bulk :D

    I was surprised. Good job.
    At last! Someone who knows his shit about the "clean bulk" thing lol.

    In short.

    "It is not defined by the foods you eat."

    Sorry na hi-jacked ata yung journal ni TS, but at least makakatulong din ito sayo.
    Welcome to PBB btw.

    Salamat sir :) Im glad to have helped in anyway I can :D
    nagase0003 wrote:
    Thanks po sa info mga sir!
    Ngayon ko lang po nalaman yung mga method na ganito. Very useful po!

    Tanong ko lang po sana kung panu po ba malalaman yung calories, protein or fat content
    ng isang food na kakainin ko?
    Gaano po ba karami ang dapat na intake na calories every meal kung magclean bulk po ako?
    :)

    Bro first of all try to get an estimate of your daily caloric expenditure :) Which means yun ang calories na na bburn ng katawan mo sa isang araw.

    search ka lang sa internet madaming sites na may online calculator :)

    so for ''example'' ang lumabas na daily caloric expenditure mo ay 2500 :)

    If you want to lose at least 1 pound a week. bawasan mo ng 500 calories a day ang expenditure mo

    Kumain ka ng 2000 calores a day
    dahil nag bawas ka ng 500 calories sa isang araw. Sa isang linggo seven days so 7x500= 3500 :) dahil 3500 calories is equal to one pound :)
    Again example lang yun ah. I compute mo muna yung sarili mong caloric expenditure at dun mo ibase ang pag bawas ng calories :)

    madami namang sites para malaman mo ang calories ng food mo like myfitnesspal :)
    recommend ko yan dahil ang laki ng database nila for food.

    If may questions ka pa. ask away
  • LEUCINELEUCINE Posts: 264
    Welcome Sir Welcome

    puedeng pasabay sa journey?
    parehas tayo ng goal e,hheeh

    goodluck satin pareho
  • nagase0003nagase0003 Posts: 100C-Class
    THANK YOU pala mga sir sa pagwelcome!! hehe

    I'll do my best po na laging magupdate sa jounral ko! Sana po huwag kayo magsawa magbigay ng help! hehe! :)
    Homegymboy wrote:
    allen101 wrote:
    Homegymboy wrote:
    Mighty_Oak wrote:
    Homegymboy wrote:
    Nice bro! :) congrats on the weight loss :D

    And opinion ko bro hindi endomorphic tingnan ang katawan mo,

    Nakita na medyo small frame ka nung nag papayat. Sa tingin ko more on ectomorph ang bodytype mo :)
    Naging overweight ectomorph ka lang dati bro.

    Focus on heavy weights :) Clean bulk bro :)

    Do you track macronutrients? or calorie count?

    Ano ba questions mo about nutrition? ask away :)

    Ako I have a question regarding nutrition, How do you do and define a "clean bulk"?

    I assume if you do a clean bulk you won't gain fats?


    A clean bulk for me sir. Is eating only 200 to a maximum of 500 calories above your maintenance calories :)

    To ''minimize'' fat gains during bulking. Because you can't bulk and not gain fat right sir? :)

    Because when you clean bulk the muscle gain to fat gain ratio is much more closer. Kesa kung mag dirty bulk lang na most people tend to eat 1000+ over their maintenance. Most of the time the fat gain ratio ay mas mataas na sa muscle gain ratio.Baka pala ma confuse ang ibang tao :)

    A clean bulk is defined by the number of calories above maintenance not the food choices. 200-500 calories above maintenance is a clean bulk :D Anyhing exceeding that is considered dirty bulking for me :) clean bulking is recommended especially kung endomorphic body ka.

    It is not defined by the foods you eat. You can eat all the chicken breast, Kamote and green vegetables you want.
    If you eat 1500 of that foods above maintenance that's still a dirty bulk :D

    I was surprised. Good job.
    At last! Someone who knows his shit about the "clean bulk" thing lol.

    In short.

    "It is not defined by the foods you eat."

    Sorry na hi-jacked ata yung journal ni TS, but at least makakatulong din ito sayo.
    Welcome to PBB btw.

    Salamat sir :) Im glad to have helped in anyway I can :D
    nagase0003 wrote:
    Thanks po sa info mga sir!
    Ngayon ko lang po nalaman yung mga method na ganito. Very useful po!

    Tanong ko lang po sana kung panu po ba malalaman yung calories, protein or fat content
    ng isang food na kakainin ko?
    Gaano po ba karami ang dapat na intake na calories every meal kung magclean bulk po ako?

    Bro first of all try to get an estimate of your daily caloric expenditure :) Which means yun ang calories na na bburn ng katawan mo sa isang araw.

    search ka lang sa internet madaming sites na may online calculator :)

    so for ''example'' ang lumabas na daily caloric expenditure mo ay 2500 :)

    If you want to lose at least 1 pound a week. bawasan mo ng 500 calories a day ang expenditure mo

    Kumain ka ng 2000 calores a day
    dahil nag bawas ka ng 500 calories sa isang araw. Sa isang linggo seven days so 7x500= 3500 :) dahil 3500 calories is equal to one pound
    Again example lang yun ah. I compute mo muna yung sarili mong caloric expenditure at dun mo ibase ang pag bawas ng calories

    madami namang sites para malaman mo ang calories ng food mo like myfitnesspal :)
    recommend ko yan dahil ang laki ng database nila for food.

    If may questions ka pa. ask away

    Thanks sir sa explanation!!
    FOCUS na po ako ngayon sa pagbubulk..
    Nagtry na rin po ako magcalculate ng Calories
    Eto po ung sakin
    Calories Burned:2770
    calories Maintenance:2928
    Kung magclean bulk po ako, base po dun explanation niyo sir, kailangan ko po magintake ng calories ng 3128-3428 per day? tama po ba??
    LEUCINE wrote:
    Welcome Sir Welcome

    puedeng pasabay sa journey?
    parehas tayo ng goal e,hheeh

    goodluck satin pareho

    thanks Sir
  • nagase0003nagase0003 Posts: 100C-Class
    April 25, 2013 update:

    nagstart akong magfollow ng isang program
    yung SL 5x5
    I started last April 15, 2013

    Workout A - done last April 24, 2013
    Squat 5x5 - 65lbs
    Bench Press 5x5- 60lbs
    Barbell Rows 5x5- 75lbs
    Dips 3x5- body weight

    Workout B - done last April 22, 2013
    Squat 5x5x - 60lbs
    Overhead Press 5x5- 50lbs
    Deadlift 1x5- 105lbs
    adding Pull-ups next workout!

    Thinking of trying IF Lean Gain, hindi ko lang po sure kung pwede siya sa body type ko!
    Tama po kasi si Sir Louie na Ectomorph talaga yung body type ko eh!
    Sa tingin niyo po ba magwowork sakin!
    May problema din po pala ako sa schedule as lagi akong panggabi sa trabaho: 10pm-6am

    Mas natatrack ko na rin po pala yung kinakain ko, thanks sa myfitnesspal apps! hehe!
    :yahoo:

    As per livestrong.com BFP: 16.66%
  • JettieJettie Posts: 3,763B-Class
    kahit anong body type pwede ang IF LG, pero sir first things first, read mo muna yung sa main site and slowly absorb it if you want to use as a diet eating tool
  • nagase0003nagase0003 Posts: 100C-Class
    Ah Ok sir! umpisahan ko na po munang basahin hehe! :)
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