From 310 lbs to 180 lbs: Now Trying to Build Muscle

Hi everyone!

Finally, nagka-time na mag-create ng journal. Just to give you an idea on my journey, I used to weigh 310 lbs last August of 2013. I spent the next 6 months losing weight. Diet lang and exercise. Wala pa buhat. When I got down to about 220 lbs, that's when I started going to the gym. Mga 6 months na din ako nag-g-gym.

My goal is to gain lean muscles. I don't want to gain a lot of mass dahil I play other sports so I'd like to keep my weight around 180, 190 at most.

I'll try to keep this journal posted so I can be guided accordingly. Medyo madami ako tanong. Hehe.
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Comments

  • rtravino29rtravino29 Posts: 1,549
    Good luck on your goals bro!
    I don't eat rice. I get my carbs from vegetables and the occasional wheat bread. I eat a LOT of vegetables.

    question lang sir, do you track your macros? Sang mga vegies ka kumukuha nang carbs sir?
  • Emman1986Emman1986 Posts: 1,819B-Class
    wow! big time! sa isang taong laki ng nabawas sa timbang :) isang achievement na yan sayo brod

    since ngayon, iba na goal mo, ang mai papayo ko lang eh mag research ka ng isang training program then be consistent sa training mo. be safe palagi para iwas injury at kumain ka ng tama. good luck
  • SIR!!! para saan po ung CREATINE,,at,, FISH OIL
  • Emman1986Emman1986 Posts: 1,819B-Class
    SIR!!! para saan po ung CREATINE,,at,, FISH OIL

    CREATINE

    http://pinoybodybuilding.com/Thread-Creatine-Thread?highlight=creatine


    Fish Oil (copy paste mula sa isang post dito sa pbb )

    Fish are an awesome source of essential fats, especially EPA and DHA


    -Important nutrient for maintaining a healthy brain and nervous system
    -Beneficial due to its joint mobility effects and of course its anti-inflammatory effects
    -Reduces risk of cardiovascular disease
    -Helps Building muscle,weight and fat loss
    -Proteccion against Mood Dissorder "Improve some measures of depression"
    -Blood pressure stabilizer
    -Helps lower Cholosterol
    -Happy joints
    -Fish oil may be effective as a pain relief treatment.
    -Memory power.ability to recall the things faster, staying focused
    -Decreases the amount of plaque already built up in your arteries. Fish oil supplements can help to cleanse your blood of excess fatlike substances, removing them from your body.

    Omega-3 fatty acid is polyunsaturated fat which is found in certain plant oils and fish.
    Polyunsaturated fats are liquids at room temperature and remain as liquid when frozen or refrigerated.

    Avoiding inflammation is very important for an athlete, sportsperson or body builder, since injuries such as soreness, tendonitis, bursitis etc can seriously impede training and fitness programs.
    Good heart health can be promoted by fish oil supplements and the resultant improvement in blood circulation, can help to heal faster.
  • JiggamanJiggaman Posts: 156C-Class
    rtravino29 wrote:
    Good luck on your goals bro!
    I don't eat rice. I get my carbs from vegetables and the occasional wheat bread. I eat a LOT of vegetables.

    question lang sir, do you track your macros? Sang mga vegies ka kumukuha nang carbs sir?

    Thanks bro! Medyo guilty ako sa hindi pag-track ng macros. Dati oo using MyFitnessPal. Pero hindi naman kase nagbabago kinakain ko. So kung ano kinakain ko before eh yun pa din naman ngayon. I know I should start tracking them. Hehe.

    Eto yung mga vegetables na kinakain ko:

    1. Broccoli
    2. Cauliflower
    3. Kangkong
    4. Spinach
    5. Kalabasa
    6. Baguio beans
    7. String beans
    8. Sayote

    Sometimes, nag-ka-kamote din ako for carbs pero siguro mga isa kamote every 2 weeks. More on veggies lang talaga ako pero sobra dami. Siguro in a meal eh 3/4 ng malaking ulo ng cauliflower.

    In a week, nakaka one or two servings din ako ng oatmeal. Saka usually pala in a day, nakaka dalawa saging ako. Carbs din yun, right?
    Emman1986 wrote:
    wow! big time! sa isang taong laki ng nabawas sa timbang :) isang achievement na yan sayo brod

    since ngayon, iba na goal mo, ang mai papayo ko lang eh mag research ka ng isang training program then be consistent sa training mo. be safe palagi para iwas injury at kumain ka ng tama. good luck

    Salamat bro! Onga I can't help but feel proud of myself. I flipped a switch and started living a healthy lifestyle. Hindi pa tapos ang journey ko, pero at least I'm getting there.

    I'll make sure to read up on training programs. Any recommendations?
    Emman1986 wrote:
    SIR!!! para saan po ung CREATINE,,at,, FISH OIL

    CREATINE

    http://pinoybodybuilding.com/Thread-Creatine-Thread?highlight=creatine


    Fish Oil (copy paste mula sa isang post dito sa pbb )

    Fish are an awesome source of essential fats, especially EPA and DHA


    -Important nutrient for maintaining a healthy brain and nervous system
    -Beneficial due to its joint mobility effects and of course its anti-inflammatory effects
    -Reduces risk of cardiovascular disease
    -Helps Building muscle,weight and fat loss
    -Proteccion against Mood Dissorder "Improve some measures of depression"
    -Blood pressure stabilizer
    -Helps lower Cholosterol
    -Happy joints
    -Fish oil may be effective as a pain relief treatment.
    -Memory power.ability to recall the things faster, staying focused
    -Decreases the amount of plaque already built up in your arteries. Fish oil supplements can help to cleanse your blood of excess fatlike substances, removing them from your body.

    Omega-3 fatty acid is polyunsaturated fat which is found in certain plant oils and fish.
    Polyunsaturated fats are liquids at room temperature and remain as liquid when frozen or refrigerated.

    Avoiding inflammation is very important for an athlete, sportsperson or body builder, since injuries such as soreness, tendonitis, bursitis etc can seriously impede training and fitness programs.
    Good heart health can be promoted by fish oil supplements and the resultant improvement in blood circulation, can help to heal faster.

    Thanks sa pagsagot!

    Here's my first question:

    Creatine is supposed to make me gain water weight diba? I started using creatine siguro mga one week ago. I'm not gaining any water weight. What does this mean? Should I just wait? Or I'm one of those people na walang effect ang creatine?

    I'm concerned lang kase may 2 months ko din pinag-isipan kung mag-creatine ako or not. Tapos prinepare ko na sarili ko for the weight gain pero wala pa. Hehe.

    I do above-average cardio nga pala if that matters.
  • rtravino29rtravino29 Posts: 1,549
    hanks bro! Medyo guilty ako sa hindi pag-track ng macros. Dati oo using MyFitnessPal. Pero hindi naman kase nagbabago kinakain ko. So kung ano kinakain ko before eh yun pa din naman ngayon. I know I should start tracking them.

    at least you have the idea kung gaano karami yung kailangan mong kainin, stack knowledge baga,

    Creatine is supposed to make me gain water weight diba? I started using creatine siguro mga one week ago. I'm not gaining any water weight. What does this mean? Should I just wait? Or I'm one of those people na walang effect ang creatine?

    IMO, it takes more than a week para makita mo yung changes sa katawan mo, ( normally a month nga eh ). what about increase in strength? kumusta intensity nang work out mo?
  • LazarLazar Posts: 565
    Amazing weight loss. Welcome to the next chapter!
  • JiggamanJiggaman Posts: 156C-Class
    rtravino29 wrote:
    hanks bro! Medyo guilty ako sa hindi pag-track ng macros. Dati oo using MyFitnessPal. Pero hindi naman kase nagbabago kinakain ko. So kung ano kinakain ko before eh yun pa din naman ngayon. I know I should start tracking them.

    at least you have the idea kung gaano karami yung kailangan mong kainin, stack knowledge baga,

    Creatine is supposed to make me gain water weight diba? I started using creatine siguro mga one week ago. I'm not gaining any water weight. What does this mean? Should I just wait? Or I'm one of those people na walang effect ang creatine?

    IMO, it takes more than a week para makita mo yung changes sa katawan mo, ( normally a month nga eh ). what about increase in strength? kumusta intensity nang work out mo?

    Haven't really tried to test an increase in strength. Wala kase spotter sa gym. Haha! But I guess I'm doing more reps now.
    Lazar wrote:
    Amazing weight loss. Welcome to the next chapter!

    Thanks bro! Excited ako sa new chapter na to. Never in my life na-imagine ko na ma-a-achieve ko to. I'm in the best shape of my life.
  • LazarLazar Posts: 565
    Ayos yan. Stay motivated.
  • JiggamanJiggaman Posts: 156C-Class
    Lazar wrote:
    Ayos yan. Stay motivated.

    Thanks!

    Just got home from the gym. Tried the skullcrusher for the first time. I also increased my standing military press.

    3 sets of 10 reps using a 75 pound weight. I know I can lift more than that pero kino-konti konti ko lang muna dahil baka mabigla likod ko. May lower back issues kase ako.

    I can feel myself getting stronger. Looks like creatine is kicking in.
  • JiggamanJiggaman Posts: 156C-Class
    My PR for the squat is now 85 pounds, 3 sets of 10. I feel that my back is getting stronger so slowly but surely, dinadagdagan ko na yung weight.

    Later, I'll cheat on my diet. San Beda vs. Letran and we'll be watching sa Shakey's. Pizza and fried chicken!
  • fatmonkeyfatmonkey Posts: 308C-Class
    Uy nc... Bedista ka idol?
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    Sino bedista dyan?

    live&dieNATURAL

  • JiggamanJiggaman Posts: 156C-Class
    fatmonkey wrote:
    Uy nc... Bedista ka idol?
    Sino bedista dyan?

    Oo bro Bedista ako. Kayo?

    Malas olats ang San Beda kanina. Pero okay lang ayos na ayos ang cheat meal. Haha!

    Hit chest and biceps kanina. I finally had the guts to try 115 sa bench press. 3 sets ng 10.

    Rest day tomorrow in preparation for a 3k fun run on Saturday. It's the anniversary of my weight loss journey and I figured na a fun run is a good way to celebrate it. Haha!
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    Bedista ako batch 2005. All boys pa dati.

    live&dieNATURAL

  • fatmonkeyfatmonkey Posts: 308C-Class
    CAS2003 ako. Lucky to experienced all boys environment. Oo nga OLATS pero Happy to see mga bedista sa forum.
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    @fatmonkey CAS din ako bro. Ok lang natatalo minsan basta champion pa din hehe

    live&dieNATURAL

  • JiggamanJiggaman Posts: 156C-Class
    Ayos! May mga Bedan bros pala ako dito. Hope to meet you guys soon! Sa Finals kung papalarin! Haha!

    Nag-abot tayo fatmonkey. 2002 ako. Inabot din natin si vinch.
  • fatmonkeyfatmonkey Posts: 308C-Class
    Jigga, anong course mo? Dami ako kilala sa 2002. I was part of dragonboat team ng beda during college days.
  • JiggamanJiggaman Posts: 156C-Class
    fatmonkey wrote:
    Jigga, anong course mo? Dami ako kilala sa 2002. I was part of dragonboat team ng beda during college days.

    Management ako. Ikaw?
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