JAZONE 2.0

To start po, this is me May 2014, 206 lbs. Obese level 2:
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Here are my pics Jul 27, 2014 at 184 lbs:
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Here are my pics Oct 13, 2014 at 166.3 lbs:
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Here are my updated progress pics as of 1/22/2015, 152.9 lbs. This will be my starting progress pic for this year dahil nagstart na ako mag gym.
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Sa tingin niyo ba tama yung assumption ko na around 26% body fat ako? Nagbase lang kasi ako sa compare pics sa internet.


Currently I am down by 54 lbs. What I did is having a lifestyle change mentality instead of diet mentality. Gumamit ako ng myfitnesspal to monitor my calorie intake. Then, I just made smarter choices on what I ate.

Food:
1. Carbs - rice, noodles(100 - 150g ONLY per meal)

2. Protein - lean meat, boiled eggs and whey.

3. Snacks:
Almonds and cashews
Peanut butter
Chicharon (very controlled intake)

4. Drinks - water and milk only.

5. Fruits and vegetables - as much as possible kumakain ako nito araw araw. Lalo na saging.

Exercise:
1. I completed the c25k program. My personal best is jogging 7 kms.
2. After c25k, I did the 30 day upper body and 30 day lower body workout by runtastic.
3. Im currently doing the SL 5x5 program and the convict conditioning program


Current computation of Macros and Calories per day:
Total Current Weight KG : 70.71505
Total Current Weight LBS: 155.9
Body Fat %: 26 (guess based on my current pic)
Activity Factor: 1.3 (lightly active)
Lean Body Mass in KG: 52.329137
Lean Body Mass in LBS: 115.366
Ideal Weight LBS with 15% Body Fat 135.7247059
Basal Metabolic Rate: 1500.309359
Total Energy Expenditure 1950.402167
Calorie Deficit by 20%: 390.0804334
Remaining Calories per day: 1560.321734
Protein per day: 130.8228425
Protein Calories: 523.29137
Fat per day: 46.77
Fat Calories: 420.93
Calories per day - protein - fat: 616.1003636
Carb per day: 154.0250909
Carb Calories: 616.1003636

Sinunod ko lang yung post dito sa group regarding sa computation ng calories at macros.
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Comments

  • Emman1986Emman1986 Posts: 1,819B-Class
    welcome ulit papz! nice! 2.0 parang mga 4g63 o kaya b16 engine hahahaha

    di ka nag iisa sa ganyang kabigat na problema dito sa site. ilan kayong dumaraan jan sina sir @Ghee @Masala Maker ilan sa mga yan pero nalampasan nila.

    eto pala journal nila baka may time ka basahin mo may mapupulot ka sigurado;
    http://pinoybodybuilding.com/Thread-Cook-Life-Chapter-V-Dabbling-with-Aesthetics
    http://pinoybodybuilding.com/Thread-Want-to-be-like-BANE

    at sa mga ilang queries mo, back read ka lang dito tungkol sa mga training plan;
    http://pinoybodybuilding.com/Forum-Workouts-Training

    at sa supplementation;
    http://pinoybodybuilding.com/Forum-Supplements


    pero mas una mo pag tuunan ng pansin ang ;
    http://pinoybodybuilding.com/Forum-Diet-Nutrition

    andyan na halos lahat papz, magsipag ka na lang muna mag basa basa then pag may di masyado malinaw, pedeng pede ka mag tanong sa journal mo or sa specific na thread :)

    Basta ma ipapayo ko lang sayo na siguradong sigurado ako eh be consistent sa lahat pag dating sa training, nutrition at sa buhay buhay hahaha madali ko sabihin yan pero ako mismo minsan nasablay talaga (or should i say malimit ) hahaha pero walang sukuan kasi wala namang madali sa buhay .. kaya hanapin mo talaga kung ano ba ang dahilan mo sa pag pasok sa sports na ito para mas maging masaya at masarap habang ini enjoy mo ang bawat sakit at hirap sa larangan na ito kasi sa huli, kung di ka maiiinip at sususko, tyak may magandang balik sayo yan! good luck brother
  • CoreCore Posts: 2,508B-Class
    jazone wrote:
    "... Then recently nagadvice sakin yung friend ko na magfocus ako sa 3 basic strength exercises(squat, chest at deadlift). ..."

    Chest is not an exercise.
    jazone wrote:
    "... So after ko matapos yung c25k, nag move ako to strength training. To start, sinunod ko yung 30 day upper body at 30 day lower body exercise sched ng runtastic. Strength exercises na hindi nagamit ng weights. ..."
    jazone wrote:
    "... So gusto ko lang sana humingi ng advice regarding sa strength exercises AT sa protein intake. Anu marerecommend ninyo? So far ito palang ang naiisip ko:
    Exercise:
    For chest mag fofocus ako sa push up. ngayon kasi nagawa ako around 50 a day pero hati hati yun. parang 20-20-10 kasi hindi ko kaya tuloy tuloy. increase ko ba yung amount OR magfocus ako hanggang makaya ko na 50 tuloy tuloy?
    For squats kaya ko 50 per set. pero walang weights yun. increase ko ba to compensate?
    Tapos deadlift naman im not sure kung anu ang counterpart nito na walang weights
    Yung jogging naman hininto ko kasi after ko matapos yung c25k. So far kaya ko magjob ng 7km. Now puro walking at stairs lang ang cardio ko.

    Why free weights?
  • jazonejazone Posts: 441B-Class
    @ Emman1986
    thank you po sa tips. Babasahin ko silang lahat.

    @Core
    yeah sorry ganun kasi term na sinabi niya. What he means is bench press.

    Free weights kasi sa shifting schedule ko mahirap isingit ang gym. So im just doing what I can at home.
  • CoreCore Posts: 2,508B-Class
    jazone wrote:
    7 months (more of exercising than body building)

    When you exercised, you break your body (*in some way), and then after exercising when you eat, you give your body to the building blocks to repair those what was broken. And when you rests (it happens all the time, even you're not aware of it) that where your body tries to recover. (*The word 'tries' was used for it will be subjective to phase of the 'eat'—diet/nutrition—whatever and how much was provided.)
    jazone wrote:
    ..." I finished the c25k program and I am now able to jog 7 km without much problem. I usually use a sauna suit while jogging to increase perspiration. "...

    And the science goes as far as closing the windows during the peak hour of the hot afternoon whilst lifting weights. "Strike whilst the iron is hot" as they say... nevertheless, "the more you sweat, the more you loose fat during training!"...

    Do you understand why some living things, like us—we humans—perspire?
  • jazonejazone Posts: 441B-Class
    @core
    Core wrote:


    When you exercised, you break your body (*in some way), and then after exercising when you eat, you give your body to the building blocks to repair those what was broken. And when you rests (it happens all the time, even you're not aware of it) that where your body tries to recover. (*The word 'tries' was used for it will be subjective to phase of the 'eat'—diet/nutrition—whatever and how much was provided.)


    And the science goes as far as closing the windows during the peak hour of the hot afternoon whilst lifting weights. "Strike whilst the iron is hot" as they say... nevertheless, "the more you sweat, the more you loose fat during training!"...

    Do you understand why some living things, like us—we humans—perspire?

    Ok sir I understand the term body building now. I changed that particular part on my journal

    Hmmm we perspire to keep our bodies cool.
  • CoreCore Posts: 2,508B-Class
    jazone wrote:
    Core wrote:
    jazone wrote:
    ..." I finished the c25k program and I am now able to jog 7 km without much problem. I usually use a sauna suit while jogging to increase perspiration. "...

    ...

    Do you understand why some living things, like us—we humans—perspire?

    Hmmm we perspire to keep our bodies cool.

    Without further ado, your answer proves that you're not using a sauna suit for having the mentality of 'loosing more fat'...
  • jazonejazone Posts: 441B-Class
    Core wrote:
    jazone wrote:
    Core wrote:
    jazone wrote:
    ..." I finished the c25k program and I am now able to jog 7 km without much problem. I usually use a sauna suit while jogging to increase perspiration. "...

    ...

    Do you understand why some living things, like us—we humans—perspire?

    Hmmm we perspire to keep our bodies cool.

    Without further ado, your answer proves that you're not using a sauna suit for having the mentality of 'loosing more fat'...

    Uhm sir sorry pero Im confused. Sinasabi niyo po ba na hindi talaga ako nagsasauna suit?
  • CoreCore Posts: 2,508B-Class
    [size=x-small](Guess used the word 'purposely'...[/size]

    ..."you're not purposely using a sauna suit for the sake 'loosing more fat' by sweating more. "
  • jazonejazone Posts: 441B-Class
    Core wrote:
    [size=x-small](Guess used the word 'purposely'...[/size]

    ..."you're not purposely using a sauna suit for the sake 'loosing more fat' by sweating more. "

    ahh okay po. Nabasa ko sa net na mostly water weight lang ang nalolose kapag nagsasauna suit
  • jazonejazone Posts: 441B-Class
    @Emman1986

    Sir sinunod ko po yung advice niyo at una ko backread ang Diet and Nutrition forums. Habang nagbabasa po ako lagi ko nababasa yung terms na macros. Then nabasa ko po itong very informative thread na ito:
    http://pinoybodybuilding.com/Thread-Calculating-Calories-and-Macro-s--3906

    Binasa ko po yung guide. Dati po kasi yung calorie goal lang na sinasabi ng myfitnesspal ang sinusunod ko. Ngayon lang po ako magcocompute ng sarili kong calorie goal. Just to be clear sa mga naintindihan ko. Basically kung anu po yung "calorie goal" na macompute ko based sa guide at kung ang goal ko ba is either losing or gaining weight, I need to calculate my daily intake of proteins, fats and carbs to FIT inside that calorie goal.

    So ito po ang naging computation ko(pakisabi po kung may mali ako sa computation or kung may namiss ako):

    BMR = 370 + (21.6 x LBM)

    LBM = [total weight (kg) x (100 - bodyfat %)]/100
    = [71.985109 x (100 - 28)]/100
    (yun 28% na body fat nakuha ko po yan sa isang "reference picture" ng body fat percentage. Bali naestimate ako na inbetween 25% at 30% body fat ako)
    = 5182.928

    BMR = 370 + (21.6 x 5182.928)
    = 1489.512

    TOTAL requirement = BRM x Activity factor
    =1489.512 x 1.3 (lightly active lifestyle)
    =1936.366

    So basically po 1936.366 calories ang need ko para mamaintain yun current weight ko. Ngayon po ang goal ko is to lose weight pero at the same time gain muscles. So ganito po ang naging compute ko:

    1936.366 - (1936.366*20%)
    =1549.093

    So ibig sabihin 1549.093 calories ang need ko per day to lose weight. Sa 1549.093 calories, diyan ko determine yung amount of macros na consume ko. Now since gusto ko po mag gain ng muscle, inuna ko po compute ang protein. Based sa mga nababasa ko sa threads, ang normal po is 1g of protein per lb or 2.2g per kg.

    protein need = 71.985109 kg * 2.2
    = 158.3672 g of protein per day

    protein calories = 158.3672 * 4 (4 cals per 1g of protein)
    = 633.469 calories of protein


    1549.093 calories per day - 633.469 calories of protein
    = 915.624 calories remaining

    So ibig sabihin po is meron pa ako 915.624 calories na natitira na pagkakasiyahin ko para sa carbs at fat.

    Tama po ba ako ng pagcompute ng daily macros? Sorry po sa long post.
  • jazonejazone Posts: 441B-Class
    Im thinking of buying push up bars/handles. Grabe kasi yung strain ng push ups sa wrist ko e.
  • BANEBANE Posts: 1,927C-Class
    PAps, wag mo na muna problemahin yang calorie ish na yan. basta let it lay muna sa utak mo. pabuild ka na muna ng Maskels. hindi ka na mataba. and im very jealous. -_- haha. tingin naman kame diet & sample workouts mo paps. lift heavy ka na tigilan mo na ung cardio matutuyo kna. haha
  • jazonejazone Posts: 441B-Class
    Bibili na ako ng whey protein mamaya sa CnC. Based sa mga post dito sa group at sa online reviews, first ko try ang Dymatize ISO 100. Sana sulit ^_^
    Ghee wrote:
    PAps, wag mo na muna problemahin yang calorie ish na yan. basta let it lay muna sa utak mo. pabuild ka na muna ng Maskels. hindi ka na mataba. and im very jealous. -_- haha. tingin naman kame diet & sample workouts mo paps. lift heavy ka na tigilan mo na ung cardio matutuyo kna. haha

    Uu sir tinigil ko na yung jogging muna. Napansin ko talaga lawlaw balat ko. Kaya pinahabol ko muna. Sige sir magpopost ako ng food and workouts na ginagawa ko. Journal nga naman ito dapat nilalagay ko yun haha. Nabasa ko lang kasi lagi yung macros sa forums kaya gusto ko itry yung sinasabi na mareach yung target macros per day. Mamaya bibili na ako ng whey protein to increase protein intake ko. Sa bahay kasi mas marami lagi carbs kesa protein e. ^_^
  • jazonejazone Posts: 441B-Class
    I just bought my first whey protein. Dymatize iso 100. 3 lb muna para masubukan ko lang. Gourmet chocolate. ^_^
  • jazonejazone Posts: 441B-Class
    20g of dymatize iso 100 pre work out then wait 20 mins

    push ups 15 x 3

    squats 25 x 3

    v ups 15 x 1

    v ups 10 x 1

    40g of dymatize iso 100 and 2 tbsp of Mckester peanut butter post work out

    lalo ako ginanahan mag workout kasi sa sarap ng dymatize. Gusto ko lagi may excuse para uminom ako ^_^
  • jazonejazone Posts: 441B-Class
    20g dymatize pre workout
    push ups 20 x 1
    squats 100 x 1
    v ups 10 x 1
    40 g dymatize post workout. longganisang lucban, pritong bangus at 100g na rice
  • jazonejazone Posts: 441B-Class
    20g dymatize pre workout

    squats 50 x 1
    v ups 10 x 2
    push ups 20 x 2

    40g dymatize post workout
  • Ok naman ata ginagawa mo (medyo kulang para sa akin pero baby steps, ika nga) Ayaw mo pang subukang sumabak sa gym? :) or at least try more body weight exercises?

    Btw sa tingin ko medyo delikado mag v-ups pa ngayon sa'yo since malaman pa yung tiyan, baka magkaroon ng linya na maitim na horizontal sa tiyan (kung okay lang sayo yun edi go haha). Practice ka mag-planks pakunti-kunti :)
  • jazonejazone Posts: 441B-Class
    @GrandeCapo
    thank you po sa comment!

    actually nag paplanks na ako dati. ang personal record ko is 65 secs. kasama kasi yun sa upper body program nung runtastic. well mag ggym din ako eventually. sa ngayon kasi mahirap pa singit sa schedule. try ko isingit pag weekends. ang nangyari nga parang nabawasan pa body weight exercises ko. dati ang ginagawa ko ay:
    push ups
    squats
    kneeling squats
    planks
    v ups
    tricep dips
    up and downs
    lunges
    floor bridges

    kaya ginawa ko nalang na push ups, squats at vups kasi turo sakin nung friend ko na bodybuilder na mag stick daw muna ako sa basic. push up as an alternative to bench press and squats for the lower body. yung v up personal add ko lang yun para todo tira sa tummy. pwede ko naman siguro ibalik yung planks if recommend mo na makakatulong sakin. ^_^
  • Yes mag gym ka as much as kayang masingit sa sched, then pasama ka sa marunong para may spotter at magtuturo sayo.

    Suggestions ko lang habang hindi ka pa nag-gygym, it's up to you kung papakinggan mo payo ko hehe
    1. All bodyweight HIIT - intervals ng sprints, push-ups, squat jumps, burpees, mga ganun. Research on HIIT to get an idea at makagawa ka ng sarili mong program. Mas matindi 'to sa regular cardio kaya kahit maiksing session lang halos equivalent or even better burn than steady-state cardio
    2. Pansin ko wala kang ginagawang exercise for the back. Try mo mag pull-ups. Kung di pa kaya, mag-negatives ka (sabit ng pull-up position, talon, contract your back, then slowly lower your body, repeat
    Kung sa gym naman, lat pulldowns at rows)
    3. Yes, focus on your basics (in this case, compound exercises), pero nakakatulong din talaga ang isolation exercises lalo na pag nagsisimula pa lang. So kasama diyan lunges nga (which is compound din technically pero mas natatamaan ang quads), bicep curls (kahit bote lang na mag tubig or something haha), sissy squats, tricep dips, etc.
    4. Add variety. Wide, narrow, diamond push ups, incline, decline pushups... mga ganun. Wide pullups, chin ups... Slight changes in position will target different muscles. Para hindi rin paulit-ulit ginagawa mo araw-araw
    5. Make sure that you focus on improving, mapa-number of reps man yan o increase sa weight na nabubuhat mo. Log lang nang log then try to do better than you did last week. Pero wag din madaliin para iwas injury. Baby steps :)
    6. Rest at kain nang mabuti!
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