Release the Kraken!

Guys, i need your help. Im 27 years old, 200lbs, 5'10". Ive been going to the gym on&off for about a year. Sinusunod ko na program is SL 5x5. Effective cya para sa akin, kasi medyo malaki na gain ko strength in terms of gym weights. Naka buhat 110% body weight ko s squat & deadlift. Sa bench nsa 80% pa lang, OHP sa 50% body weight. Proud na ako sa improvements ko, kasi dati akong couch potato, na wala talaga physical activity.

Nagka sakit kasi akom kaya nka break ako ngayon, and naisip ko na mag update. Chubby type katawan ko with 27% body fat. Last year, 27% din ako, kaso nsa 187lbs lang weight ko.

Sa diet nman, wala ako masyado control. Mostly chicken, century tuna, rice ako. Kadalasan fast food din ako.

Di ako nag supplement.

Gusto ko sana ma pababa to around 15%. Ang aim ko yung mag pa rip. And di ko alam if kaya nga ba sa SL 5x5 na mkuha yun.

Need ko advise nyo mga bro, pati sa diet din

Thanks.
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Comments

  • kenzykenzy Posts: 663B-Class
    Welcome sa pbb pafs, first time mo ba gumawa journal? para kasi may nakita nko same title ng journal mo before. Btw, good job sa improvement sa strength and losing weight. Pafs, malaki factor sa pagbubuhat ang diet, dati halos 2 years ako nagbuhat, wala ako alam sa diet and nutrition, wala nangyari saken. Ginawa ko, nagbasa basa ako dito saka sa mga journal ng iba. Natuto ako magcompute ng macro saka minsan ginagaya ko din ung iba luto ng mga member dito. Lagay mo pafs ung sample diet plan mo sa isa araw.
  • mang_josemang_jose Posts: 12
    @Kenzy. Yup, 1st tym ko po dito sa journal. Nag gain ako weight sir, from 187lbs to 200lbs, 1 year time frame.
  • BANEBANE Posts: 1,927C-Class
    Nope, hindi ka magiging rip sa SL 5X5. keep it simple bro, hit 8-15 (heavy as much as possible/Challenging) then check your diet in. ditch the Weight & BF% BS for now. you need to jump start again.
  • kenzykenzy Posts: 663B-Class
    mang_jose wrote:
    @Kenzy.  Yup, 1st tym ko po dito sa journal. Nag gain ako weight sir, from 187lbs to 200lbs, 1 year time frame.

    ay sorry, antok lang, hehe.

    tama sabi ni sir @Bane, ndi ka magrrip don, tumaba ako nong nag 5x5 ako, hehe.
  • mang_josemang_jose Posts: 12
    @Bane thanks. Meron ka ba i recommend na program? Di kasi ako masyado familiar sa mga exercises, newbie tlga ako before the SL.
    And s diet, any tip where to start?
  • BANEBANE Posts: 1,927C-Class
    mang_jose wrote:
    @Bane thanks. Meron ka ba i recommend na program? Di kasi ako masyado familiar sa mga exercises, newbie tlga ako before the SL.
    And s diet, any tip where to start?

    stick to the basics lang. nothing fancy, split mo ung ginagawa mo sa SL. then add exercises. pwede kamag split ng chest-legs-back-arms-cardio days or push - leg-pull (no particilar order) days. pag compound muscles try to do 3-4, pag small muscle group IMO kahit 2-3. heavy as much as possible, buhatin ung ung stats mo sa SL dalhin mo sa bago mong gagawin. sa diet, eat allot of vegtables, enough protein, and onting carbs lang, ano ba itsura diet mo bro on a daily basis?
  • mang_josemang_jose Posts: 12
    @kenzy, onga bro tumaba din ako s kaka SL
    @Bane,
    breakfast: ko 2 piece chicken, 1 rice sa Mini stop
    Lunch: 1 rice, any chicken or fish na ulam, 1 egg
    Snack: 2 eggs, wheat bread and mayo
    Pre workout: Cobra Fit or Vitamilk
    Dinner/post wrkout: 2 piece wheat bread, 1 century tuna, 2 eggs, 1 small tetrapack milk
  • BANEBANE Posts: 1,927C-Class
    seryoso ka yan lang? ung totoo bro. ano pa kinakain mo sa araw araw and anong weight mo? pag weekends ano mga kinakain mo din? @mang_jose
  • SmallWIJISmallWIJI Posts: 742B-Class
    mang_jose wrote:
    @kenzy, onga bro tumaba din ako s kaka SL
    @Bane,
    breakfast: ko 2 piece chicken, 1 rice sa Mini stop
    Lunch: 1 rice, any chicken or fish na ulam, 1 egg
    Snack: 2 eggs, wheat bread and mayo
    Pre workout: Cobra Fit or Vitamilk
    Dinner/post wrkout: 2 piece wheat bread, 1 century tuna, 2 eggs, 1 small tetrapack milk

    Hello sir! Welcome sa PBB ung 2pcs chicken sa mini stop din ba ito? masyadong maalat ang chicken dun bro.
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    @BANE yung chicken sa ministop sobrang taas ng fat calories nun (sama mo na trans fat), yung ulam din for lunch most likely fat loaded kaya hindi konti yung kinakain nya. tsaka yung century tuna pa lalo na kung pati sarsa kinakin nya.

    live&dieNATURAL

  • BANEBANE Posts: 1,927C-Class
    @BANE yung chicken sa ministop sobrang taas ng fat calories nun (sama mo na trans fat), yung ulam din for lunch most likely fat loaded kaya hindi konti yung kinakain nya. tsaka yung century tuna pa lalo na kung pati sarsa kinakin nya.

    ahhh thatss why, kaya parang naoontian ako. gano kataas ung pritongmanok na un? tsktsk sobrang madami pa ko makakain sa kinakain ni kuya pero id still loose weight. meron ako tropa pati ung oil ng century tuna ginagawang sabaw as in lahat simot. goodluck nalang. tancha mo sir V gano kataas to pagkaen ni kuya mang jose. nashoshcok apdin ako sa onti haha
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    BANE wrote:
    @BANE yung chicken sa ministop sobrang taas ng fat calories nun (sama mo na trans fat), yung ulam din for lunch most likely fat loaded kaya hindi konti yung kinakain nya. tsaka yung century tuna pa lalo na kung pati sarsa kinakin nya.

    ahhh thatss why, kaya parang naoontian ako. gano kataas ung pritongmanok na un? tsktsk sobrang madami pa ko makakain sa kinakain ni kuya pero id still loose weight. meron ako tropa pati ung oil ng century tuna ginagawang sabaw as in lahat simot. goodluck nalang. tancha mo sir V gano kataas to pagkaen ni kuya mang jose. nashoshcok apdin ako sa onti haha

    Not sure, hirap magestimate kasi wala naman serving sizes. Pero based sa studies majority ng tao na may weight issues under estimated their calorie intake at unreported yung small details like beverages, candies, sugar intake etc. Both applies sa hardgainers and obese population.

    live&dieNATURAL

  • BANEBANE Posts: 1,927C-Class
    BANE wrote:
    @BANE yung chicken sa ministop sobrang taas ng fat calories nun (sama mo na trans fat), yung ulam din for lunch most likely fat loaded kaya hindi konti yung kinakain nya. tsaka yung century tuna pa lalo na kung pati sarsa kinakin nya.

    ahhh thatss why, kaya parang naoontian ako. gano kataas ung pritongmanok na un? tsktsk sobrang madami pa ko makakain sa kinakain ni kuya pero id still loose weight. meron ako tropa pati ung oil ng century tuna ginagawang sabaw as in lahat simot. goodluck nalang. tancha mo sir V gano kataas to pagkaen ni kuya mang jose. nashoshcok apdin ako sa onti haha

    Not sure, hirap magestimate kasi wala naman serving sizes. Pero based sa studies majority ng tao na may weight issues under estimated their calorie intake at unreported yung small details like beverages, candies, sugar intake etc. Both applies sa hardgainers and obese population.
    yup. ganyan din ung nangyare sakin sir V diba, takang taka ko bakit d bumababa timbang ko, only to find out na andami kong candy, gum, beverge na di naacount, kaya natanong ko kung yan lang ba tlga ung kanya. haha and true enough nung na eliminate ko ung mga little stuffs weight started dropping! syempre with the help of the boss V haha  :yahoo:
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    @BANE wala naman masama sa "little stuffs" if there is room for them in your diet. Yun nga lang more often it's better to make room for better options lalo na kung below maintenance calories intake mo for a long period.

    Harmful lang sila kung magreresult sa unnecessary surplus. tapos unaccounted/untracked pa most of the time dahil habitual na.

    live&dieNATURAL

  • BANEBANE Posts: 1,927C-Class
    @BANE wala naman masama sa "little stuffs" if there is room for them in your diet. Yun nga lang more often it's better to make room for better options lalo na kung below maintenance calories intake mo for a long period.

    Harmful lang sila kung magreresult sa unnecessary surplus. tapos unaccounted/untracked pa most of the time dahil habitual na.

    No body can explain it better sir  :biggrin:
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    @BANE Actually yan ang problem ko today kasi bigla nagkainan dito sa office. Hindi ko kakainin baon kong boiled chicken.

    PROBLEM: unplanned and unaccounted calories
    1 whole SnR roasted chicken
    1 plate of spaghetti
    1 bowl of Choco Chip ice cream also from SnR

    Total Calories: I dont give a f*%$! (sarap e!)

    SOLUTIONS:
    1. Maggym kahit restday dapat (pagisipan ko pa)
    2. No more food except for the 500g boiled chicken as postworkout meal

    Meals for today:
    1 whole SnR roasted chicken
    1 plate of spaghetti
    1 bowl of Choco Chip ice cream also from SnR
    500g boiled chicken

    Happy at the end of the day! :yahoo:

    live&dieNATURAL

  • mang_josemang_jose Posts: 12
    @Bane, @badass_vinch pag Mon-Fri po ganyan diet to. yung 2 piece chicken sa breakfast pinapalitn ko ng Fastfood chicken din(Mcdo, 711...).

    pati oil din ng Century Tuna tinitira ko.

    Coffee drinker din ako & may weekly inom session din(red horse)

    During weekends, yung normal people diet ako. 1.5 rice + any ulam na i-serve ni inay =)

    Meron ako nakikita mga diet tips s net, pero di optimize para sa mga pinoy.
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    @Mang_jose read this bro. work in progress pa pero it might help.

    http://pinoybodybuilding.com/blog/third-world-gains/

    live&dieNATURAL

  • mang_josemang_jose Posts: 12
    @badass_vinch, i read your blog. Nice one, btw.
    Tama ka sir na consistency/discipline is one major factor. Ang napapansin ko lang kasi, wala pa ata diet plan na tailored for Philippine setting. Kaya tayo asa na lang sa "broscience" na nabanggit mo.
  • BANEBANE Posts: 1,927C-Class
    mang_jose wrote:
    Mon-Fri po ganyan diet to. yung 2 piece chicken sa breakfast pinapalitn ko ng Fastfood chicken din(Mcdo, 711...).  

    pati oil din ng Century Tuna tinitira ko.

    Coffee drinker din ako & may weekly inom session din(red horse)

    During weekends, yung normal people diet ako. 1.5 rice + any ulam na i-serve ni inay =)

    Meron ako nakikita mga diet tips s net, pero di optimize para sa mga pinoy.

    yan ang sinasabi ko paps. so alam mo na san ka mag lilinis/mag aayos :) wala namang "magic" diet eh.  :sleepy: coffe na yan gano kadami, gano kadami asukal, creamer, syempre drinking session mgano kadami beer, gano kadami pulutan, lahat yan iaacount mo paps.
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