The "Badass" Blueprint (IN THE TRENCHES)

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  • allen101allen101 Posts: 5,102
    Yung front pic mo kahawig din nung isang front pic ni martin berkham hehe.
    Nice back as well sir.

    Question, pwede ba kayo magpost ng sample diet niyo?
    I wonder how meaty your meals are for that 300g protein.
    Grabe sakit sa bulsa niyan hehe.
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    my current protein source everyday are:

    1kilo skinless chicken breast fillet (boiled and washed)
    300-400 grams of chicken thigh fillet (boiled)
    2-3 scoops of whey

    usual carb sources: (i choose from the following)
    2 cups white rice (or more depending on my daily requirement)
    2 packs cappuccino (morning is not complete w/o coffee)
    2 scoops oatmeal (dry measure using my whey protein scoop, aprox 11grams of carbs per scoop)


    fat sources:
    fat from the thigh fillet (my body doesnt like much fat)
    6 fish oils

    *2 multivitamins
    *condiments are optional for flavor and some sodium.


    i prepare all my meals in the morning and i eat them whenever i want, i just make sure i finish them by the end of the day. kung hindi ko trip kumain dahil antok nako sa gabi, i force feed myself. if parang kulang yung target ko for the day because i was more active i will add some carbs like 1-2 scoops of oats.

    that's it, very plain and disgustingly bland. no fancy recipes. the simplier i eat the more i can monitor the variables that affect the results of my diet. mas madali magadjust if konti lang yung pampagulo. hehe hope it helps.

    live&dieNATURAL

  • allen101allen101 Posts: 5,102
    ^ Wow!

    That's a lot of chix hehe.
    Abangan ko kelan ka sasampa hehe.
  • JapoLiftsJapoLifts Posts: 15
    @japolifts: i work in bank midshift pero i train a couple of guys in the morning as my side job. shempre this is my passion so I share some knowledge to other people. Yes, I use supps, whey, fish oils, multi and preworkout supps. That’s it , nothing fancy.. enough lang to support my training and health.

    Salamat sa pagsagot sir, susubukan ko na rin kasi mag take ng fish oil pag nakabili na sa kinsenas pag sumweldo na. Stay strong sir.
  • JettieJettie Posts: 3,763B-Class
    omaygawd 1kilo at may thighs pa... same boat sir, i weigh my food uncooked kaya hindi biro yung dami when cooked especially on rice and oats. hehe
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    @allen: magastos talaga sa food pero atleast pasok naman sa katawan mo. Katawan lang natin ang madadala sa hukay hehe@jettie: kung pwede nga lang ilagay sa dextrose yung pagkain para hindi mangalay yung panga ko kaka nguya ng chicken. Time consuming din kasi 45 minutes per 300 grams ko nakakain. Naooverbreak ako sa office.

    live&dieNATURAL

  • allen101allen101 Posts: 5,102
    Yan.. yang trabaho na yan sagabal e hahaha
  • JettieJettie Posts: 3,763B-Class
    @allen: magastos talaga sa food pero atleast pasok naman sa katawan mo. Katawan lang natin ang madadala sa hukay hehe

    True and agree.. kaya ako sa pagkain talaga nag iinvest habang single and binata pa .. tumigil na ko sa kakagastos sa ps3, pc upgrades or gadgets... panahon naman na katawan ko ang makabawi sa mga pagod sa kaka kayod :)
  • kulafu25kulafu25 Posts: 292C-Class
    sir badass_vinch pwede po ba humingi ng advice dito sa journal mo? hingi lang po sana ako ng magandang program para sa mga katulad nating may scoliosis... many thanks sir!
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    @kulafu: i went over your routines. Actually, its almost the same thing na makikita mo sa other routines na may catchy names sa internet. so what you're doing is good halos parehas lang din naman ng ginagawa ko minsan at ng iba. but here's some adjustments you might wanna consider:


    separate Squats from your current program (more on upper body kasi yung routine mo).


    devise a lower body program para dun mo ilagay yung squat (may include leg press with different foot placements, lunges, calf raises, box squats etc.)


    mix more dumbell exercises for both push/pull exercises. this will ensure that your using both limbs. dumbell rows, presses, curls etc.


    use a belt when lifting, safety first!


    lastly, train your abs/core with a lot of variety. i always do it first to make sure its already warmed up. but its up to you if you want to train it last or on a separate day.

    live&dieNATURAL

  • sevenstringsevenstring Posts: 903
    +1 rep para sa iyo sir hehe... isa sa mga kaabang abang na thread dito sa pbb
  • kulafu25kulafu25 Posts: 292C-Class
    @kulafu: i went over your routines. Actually, its almost the same thing na makikita mo sa other routines na may catchy names sa internet. so what you're doing is good halos parehas lang din naman ng ginagawa ko minsan at ng iba. but here's some adjustments you might wanna consider:


    separate Squats from your current program (more on upper body kasi yung routine mo).


    devise a lower body program para dun mo ilagay yung squat (may include leg press with different foot placements, lunges, calf raises, box squats etc.)


    mix more dumbell exercises for both push/pull exercises. this will ensure that your using both limbs. dumbell rows, presses, curls etc.


    use a belt when lifting, safety first!


    lastly, train your abs/core with a lot of variety. i always do it first to make sure its already warmed up. but its up to you if you want to train it last or on a separate day.

    maraming salamt po sir sa pagbibigay niyo po ng payo...malaking tulong po ito para sa aming mga baguhan sa weightlifting...irerevise ko na lang po yung program ko ayon sa mga payo niyo sir!cheers
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    June 7, 2013 (Lower Body)
    Current weight: 159lbs
    Training duration: 8am-9:15am

    strech & ab work: 20 minutes

    Leg press
    200lbs-30x2
    300LBS-20X2
    400lbs-15x2
    300lbs30x1

    Squats
    200lbs-10x4

    DL
    270lbs-7x2
    300lbs5x2

    leg extensions 130lbs (3 sets to numbness)
    standing calf raises 620lbs (3 sets to numbness)@Kulafu: add some chest exercises din bro, like decline BP and dips (more chest less shoulders ang tama nito) and Inclined dumblell or barbell press (just right for the upper pecs but hits the delts also). mas lalakas ka kasi sa push exercises using these exercises compared to overhead presses/military press.

    @sevenstring: thanks man! nakakamotivate ka lalo hehe

    live&dieNATURAL

  • kulafu25kulafu25 Posts: 292C-Class
    ah sige sir, ito nirerevise ko pa yung program ko.. para sakto sa panlasa...=)
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    @kulafu: haha ayos, next time dun tayo sa journal mo para pag meron ibang memebers na may inputs madali mo maconsolidate yung info.

    live&dieNATURAL

  • kulafu25kulafu25 Posts: 292C-Class
    ok po sir! buti na lang may nakilala din akong may scoliosis din para at least pwedeng may mag-guide..=)

    mabuhay kayo sir!
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    dpfrya.pngi'll try to post my training blueprint for your reference. Iv'e been using this since Feb 2013.

    Note: this is my personal program. i designed it specifically for my needs and goals.@kulafu: check this out if you can pick something from it.

    live&dieNATURAL

  • kulafu25kulafu25 Posts: 292C-Class
    ayus yan sir! maraming salamat!

    question lang po, paano yung set-up niyo jan sir, magkahiwalay po yung upper body day nyo sa lower body or sabay sila? Ilan po yung sets at rep niyo sir bawat exercise? pasensya na po sa dami ng tanong ko, nahijack ko na din yung journal niyo sir.
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    Oo hiwalay para i can focus on the muscle groups. Bale ganito usual set up ko

    Upper body1
    Off
    Lower body1
    Off
    Upper body2
    Off
    Lower body2 or wildcard day
    Off
    Wildcard day or lower body2
    Off
    Repeat

    On weekends i play baskeball sa gabi if i feel good pero 1hour lang kasi too much will make my recovery suffer. If im on a cut i dont play basketball and i remove the wilcard day. When im gaing mass sometimes i train twice a day pero 1-2 times lang yun in a week pag walang work.I dont count reps but minimum 7 for me is good for bodybuilding. Sets around 3-4.

    live&dieNATURAL

  • kulafu25kulafu25 Posts: 292C-Class
    ah sige po sir, maraming salamat po sa paglinaw! mabuhay kayo sir! =)
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