Lean and Mean Mister Dean

Dito magsisimula ang seryosong pagbubuhat. Tulungan niyo ako guys salamat!
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  • DeanofMeanDeanofMean Posts: 158C-Class
    February 12, 2016

    Back and Shoulder

    WU:
    Pull Ups BW 3 x 10

    DB Shoulder Press
    25lbs 1 x 12
    35lbs 2 x 10
    40lbs 2 x 8
    45lbs 2 x 6

    DB Front Raise
    15lbs 1 x 12
    20lbs 2 x 10
    25lbs 2 x 8
    20lbs 2 x 10

    DB Side raise
    10lbs 1 x 12
    15lbs 5 x 10

    Lat Pull Down
    90      1 x 10
    100    2 x 10
    110    1 x 8
    120    1 x 8
    100    2 x 10

    Rows ( Machine )
    90      1 x 10
    100    2 x 10
    110    2 x 8
    120    1 x 8
    130    1 x 8

    DB Rows
    45lbs  3 x 10
    50lbs  3 x 8
    45lbs  1 x 10

    Done for tonight.


    Plano ko sana is 1 body part per day, 1 hour duration workout. Kaso nag rest day ako kaya naipit na ako this week, so sinabay ko na ang back at shoulder. Three exercise per body part lang tuloy ang nagawa ko. Bawi ako next week.

    Tomorrow Tricep/Bicep superset! Exoited na ako!
  • DeanofMeanDeanofMean Posts: 158C-Class
    Mga masters,

    Ito po yung current meal/diet plan ko, okay lang po ba ito? at may mga follow up questions po ako

    2500 Calories per day yung nakakain ko, according narin sa aking monitoring sa excel ko.

    Goal:
    Gusto ko lumakas, at mag bulk cguro hanggang 150-160 lbs. Currently nasa 140lbs ako @ 15-20% body fat guestimate.


    Diet/Meal Plan:

    Meal 1 (6:00 am): 1 cup rice + 2 eggs + PM 7 whey
    Meal 2 (9:00 am): 1/2 cup rice + 1 tuna in can,
    Meal 3 (12 noon): 1 cup rice + gulay + 1 chicken breast fried ( around 50g )
    Meal 4 (3:30pm): Peanuts +1 Egg or Loaf bread with peanut butter, or MANG TAHO ( yung tag 40 pesos )
    Meal 5 (6:30pm): 1 cup rice + 1 chicken breast fried + gulay viand <--- parang pre work-out ko na po ito
    Workout time:    7:30 - 9:00 PM
    Postwork-out (9:10pm): 1 Banana + PM 7 whey
    Meal 6 (9:30pm): 1 chicken breast fried ( 50g ) or 2 Boiled Eggs + 1/2 cup rice


    May mga katanungan po ako,

    Question 1: Pwede po ba na ang main source ko ng carbs ay kanin at tinapay?
    Question 2: Patulong po sana ano pa ibang maganda pang snack tuwing gabi lalo na around 9-10pm?


    Salamat in advance!
  • DeanofMeanDeanofMean Posts: 158C-Class
    February 13, 2016
    Saturday
    6:30 - 8:00 PM

    Triceps and Biceps

    Warm Up:

    Dips   BW 3x10


    Workout

    Set 1:
    DB Tricep Extension   45lbs 3x10, 50lbs 2x10
    Seated DB Curl   20lbs 5x10

    Set 2:
    DB One Arm tricep extension   20lbs 5x10
    DB Hammer Curl    20lbs  5x10

    Set 3:
    DB Tricep Kickback 5x8 20lbs
    DB Preacher Curl    5x8 20lbs

    Set 4:
    Bench Dips BW 1x20, BW+25lbs 2x15, BW+35lbs 2x15
    DB Concentrated Curl  5x8 15lbs ( Mahina talaga ako dito, yung last 2 sets may halong pandaraya )

    10 Minutes treadmill

    10 Minutes walk pabalik sa office.
  • bundesheerbundesheer Posts: 204B-Class
    DeanofMean wrote:
    Mga masters,

    Ito po yung current meal/diet plan ko, okay lang po ba ito? at may mga follow up questions po ako

    2500 Calories per day yung nakakain ko, according narin sa aking monitoring sa excel ko.

    Goal:
    Gusto ko lumakas, at mag bulk cguro hanggang 150-160 lbs. Currently nasa 140lbs ako @ 15-20% body fat guestimate.


    Diet/Meal Plan:

    Meal 1 (6:00 am): 1 cup rice + 2 eggs + PM 7 whey
    Meal 2 (9:00 am): 1/2 cup rice + 1 tuna in can,
    Meal 3 (12 noon): 1 cup rice + gulay + 1 chicken breast fried ( around 50g )
    Meal 4 (3:30pm): Peanuts +1 Egg or Loaf bread with peanut butter, or MANG TAHO ( yung tag 40 pesos )
    Meal 5 (6:30pm): 1 cup rice + 1 chicken breast fried + gulay viand <--- parang pre work-out ko na po ito
    Workout time:    7:30 - 9:00 PM
    Postwork-out (9:10pm): 1 Banana + PM 7 whey
    Meal 6 (9:30pm): 1 chicken breast fried ( 50g ) or 2 Boiled Eggs + 1/2 cup rice


    May mga katanungan po ako,

    Question 1: Pwede po ba na ang main source ko ng carbs ay kanin at tinapay?
    Question 2: Patulong po sana ano pa ibang maganda pang snack tuwing gabi lalo na around 9-10pm?


    Salamat 
    Eto suggestion ko bro,pwede mo skip prewo meal mo at idagdag mo na lang sa post wo meal kase 1 hour lang ang time difference ng prewo at wo, it need time to digest the food,saka why fried? Nde ba pwede boiled or grilled?nde k ba feeling bloated o sluggish during wo? Based on experience,ganyan nararanasan ko.bulking k pa namn so okay lang rice and bread as your carbs but maganda kung hatiin mo sa gulay at rice yung quantity intake mo.Yung snack nmn sa gabi ay no fried foods.
  • DeanofMeanDeanofMean Posts: 158C-Class
    bundesheer wrote:
    DeanofMean wrote:
    Mga masters,

    Ito po yung current meal/diet plan ko, okay lang po ba ito? at may mga follow up questions po ako

    2500 Calories per day yung nakakain ko, according narin sa aking monitoring sa excel ko.

    Goal:
    Gusto ko lumakas, at mag bulk cguro hanggang 150-160 lbs. Currently nasa 140lbs ako @ 15-20% body fat guestimate.


    Diet/Meal Plan:

    Meal 1 (6:00 am): 1 cup rice + 2 eggs + PM 7 whey
    Meal 2 (9:00 am): 1/2 cup rice + 1 tuna in can,
    Meal 3 (12 noon): 1 cup rice + gulay + 1 chicken breast fried ( around 50g )
    Meal 4 (3:30pm): Peanuts +1 Egg or Loaf bread with peanut butter, or MANG TAHO ( yung tag 40 pesos )
    Meal 5 (6:30pm): 1 cup rice + 1 chicken breast fried + gulay viand <--- parang pre work-out ko na po ito
    Workout time:    7:30 - 9:00 PM
    Postwork-out (9:10pm): 1 Banana + PM 7 whey
    Meal 6 (9:30pm): 1 chicken breast fried ( 50g ) or 2 Boiled Eggs + 1/2 cup rice


    May mga katanungan po ako,

    Question 1: Pwede po ba na ang main source ko ng carbs ay kanin at tinapay?
    Question 2: Patulong po sana ano pa ibang maganda pang snack tuwing gabi lalo na around 9-10pm?


    Salamat 
    Eto suggestion ko bro,pwede mo skip prewo meal mo at idagdag mo na lang sa post wo meal kase 1 hour lang ang time difference ng prewo at wo, it need time to digest the food,saka why fried? Nde ba pwede boiled or grilled?nde k ba feeling bloated o sluggish during wo? Based on experience,ganyan nararanasan ko.bulking k pa namn so okay lang rice and bread as your carbs but maganda kung hatiin mo sa gulay at rice yung quantity intake mo.Yung snack nmn sa gabi ay no fried foods.

    Balak ko po palitan yung meal 5 ko ng pre WO, ano po ba magandang pre-WO? Yung meal 5 ko idadagdag ko na lang sa post workout ko. Fried chicken po kasi yung binebenta sa kinakainan ko during dinner, wala talaga ako time magluto hehe. Minsan adobong manok yung alternative ko sa fried.
  • bundesheerbundesheer Posts: 204B-Class
    1.m.r.,c4,jack3d at n.o.shox pa lang natry ko na pre wo.
    Yung pinaka matindi ang tama ay 1.m.r,pinaka panget ay c4 at pinaka hiyang ako ay n.o shox,base yan sa mga nasubukan ko.
    Kung gipit sa budget ay kape at extra joss yan yung tinitake ng ibang pbb comrades natin dito
  • nrg500nrg500 Posts: 1,235B-Class
    Diet/Meal Plan:

    Meal 1 (6:00 am): 1 cup rice + 2 eggs + PM 7 whey
    Meal 2 (9:00 am): 1/2 cup rice + 1 tuna in can,
    Meal 3 (12 noon): 1 cup rice + gulay + 1 chicken breast fried ( around 50g )
    Meal 4 (3:30pm): Peanuts +1 Egg or Loaf bread with peanut butter, or MANG TAHO ( yung tag 40 pesos )
    Meal 5 (6:30pm): 1 cup rice + 1 chicken breast fried + gulay viand <--- parang pre work-out ko na po ito
    Workout time: 7:30 - 9:00 PM
    Postwork-out (9:10pm): 1 Banana + PM 7 whey
    Meal 6 (9:30pm): 1 chicken breast fried ( 50g ) or 2 Boiled Eggs + 1/2 cup rice

    Bakit 6 meals a day ? Di totoo na you will lose muscle if you don't eat every 2 to 3 hours

    Kung kaya mo naman na 2 to 4 meals a day, mas ok yun at mas practical.

    Wag rin isama sa meal plan ang canned foods. Ok yang canned tuna once or twice a week. Merong preservatives ang canned foods at di maganda na araw-araw kainin

    Wag rin masyado obsessed sa protein intake. There is a certain point where eating more protein does not help anymore in building muscle mass. Try 100 to 120 grams of protein per day then try to eat more of fats and carbs and more vegetables. The only time where eating more protein is beneficial is when on a cut or fat loss phase

    Majority of your protein should come from whole foods and not supplements. The reason is for the purpose of feeling satieted (busog). Madali makabusog ang 50g of protein from lean meat pero maaaring gutom ka pa rin kahit uminom ka ng 50g of protein from whey. Pag madalas ka gutom, more likely na kumain ka ng junk. Feeling satieted is critical especially when you're trying to lose body fat or maintain body fat
  • DeanofMeanDeanofMean Posts: 158C-Class
    bundesheer wrote:
    1.m.r.,c4,jack3d at n.o.shox pa lang natry ko na pre wo.
    Yung pinaka matindi ang tama ay 1.m.r,pinaka panget ay c4 at pinaka hiyang ako ay n.o shox,base yan sa mga nasubukan ko.
    Kung gipit sa budget ay kape at extra joss yan yung tinitake ng ibang pbb comrades natin dito

    Ah salamat po sir. Nako pag nag kape at extra joss ako, parang di ata ako makakatulog sa gabi.. Pero subukan ko muna masarap pa naman yung extra joss.
  • DeanofMeanDeanofMean Posts: 158C-Class
    nrg500 wrote:
    Bakit 6 meals a day ? Di totoo na you will lose muscle if you don't eat every 2 to 3 hours

    Kung kaya mo naman na 2 to 4 meals a day, mas ok yun at mas practical.

    Wag rin isama sa meal plan ang canned foods. Ok yang canned tuna once or twice a week. Merong preservatives ang canned foods at di maganda na araw-araw kainin

    Wag rin masyado obsessed sa protein intake. There is a certain point where eating more protein does not help anymore in building muscle mass. Try 100 to 120 grams of protein per day then try to eat more of fats and carbs and more vegetables. The only time where eating more protein is beneficial is when on a cut or fat loss phase

    Majority of your protein should come from whole foods and not supplements. The reason is for the purpose of feeling satieted (busog). Madali makabusog ang 50g of protein from lean meat pero maaaring gutom ka pa rin kahit uminom ka ng 50g of protein from whey. Pag madalas ka gutom, more likely na kumain ka ng junk. Feeling satieted is critical especially when you're trying to lose body fat or maintain body fat

    Ah ganun po ba sir, sige po sir gagawin kong 3-4 meals per day. Puwede ko po ba lakihan yung meal ko after sa workout? Noted po yung sa canned tuna in water, medyo nakakasawa talaga pag inaraw-araw. So puwede ko babaan yung protein intake ko to 100ish to 120ish, lalakihan ko yung carbs at fat intake ko for bulking? Salamat po sa advice sir.
  • DeanofMeanDeanofMean Posts: 158C-Class
    February 15, 2016
    Monday
    7:00 pm - 8:30 pm

    10 minutes walk to gym

    CHEST DAY!

    Warm Up

    Pull Up BW 1x10 <--- mahilig talaga ako pasensya na
    Dips 1x8
    Push Up 1x15

    WORK OUT

    BB Bench Press (Oly Bar)  
    50-lbs 1x10
    70-lbs 1x10
    90-lbs 1x8
    100-lbs 1x6
    110-lbs 2x5 (spot)
    70-lbs 2x8

    DB Inclined Bench Press
    40-lbs  3x10
    45-lbs  3x8

    DB Bench Press ( Parang nagsnasnap yung wrist ko, hindi naman kumikirot )
    40-lbs   3x8
    45-lbs   2x8
    50-lbs   1x6

    Chest Press (Machine)
    80lbs   1x10
    100lbs 3x8
    120lbs 3x5

    Dips
    BW 3x8

    3 Abs Exercise


    10 minutes treadmill
    10 minutes walk pabalik sa office.
  • DeanofMeanDeanofMean Posts: 158C-Class
    February 16, 2016
    Tuesday

    REST

    Inabot ng malas sa gym. Anak ng tipaklong nag Brown Out kung kailan naka bihis nako at excited mag buhat. Ang ending balik sa office. Legs at abs pa naman titirahin ko.

    Bawi ako bukas.
  • DeanofMeanDeanofMean Posts: 158C-Class

    Welcome back pbb

  • DeanofMeanDeanofMean Posts: 158C-Class

    May 4, 2016

    Squats BW 2x15 <--- warm up

    LEG DAY

    Deadlift ( Oly bar )
    90lbs 2x10 <-- warm up
    170 lbs 4x5
    180 lbs 1x5

    Squats( Smith Machine )
    130lbs 5x5

    Leg Extensions
    80lbs 3x10

    Leg Curl
    80lbs 3x10

    Standing Calf Raise ( Smith )
    150 lbs 3x15

    Leg Press
    130lbs 3x10

    Leg Press ( Per Leg )
    60lbs 3x10

    10 minutes ab circuit

  • DeanofMeanDeanofMean Posts: 158C-Class

    Mga master tanong lang

    Ano ba maganda sa front delts raise, rear delts, at side delts Low reps or High reps?

  • dimzon03dimzon03 Posts: 1,488A-Class
    Bro @DeanofMean para sakin high reps para sa mga isolation exercises kagaya nyan... 15 to 20reps mga ginagawa ko sa ganyan...
    Mas maayus na pump naman siguro makukuha mo sa halimbawa:
    25lbs per arm x 20reps kaysa sa
    60lbs per arm x 5reps (may leg drive pa)

    Sakin lang yan bro, baka may opinyon pa iba :)
  • DeanofMeanDeanofMean Posts: 158C-Class

    @dimzon03 said:
    Bro DeanofMean para sakin high reps para sa mga isolation exercises kagaya nyan... 15 to 20reps mga ginagawa ko sa ganyan...
    Mas maayus na pump naman siguro makukuha mo sa halimbawa:
    25lbs per arm x 20reps kaysa sa
    60lbs per arm x 5reps (may leg drive pa)

    Sakin lang yan bro, baka may opinyon pa iba :)

    Salamat bro, yun rin kasi yung napapansin ko may leg drive na kasama kapag mabigat na yung binubuhat.

  • DeanofMeanDeanofMean Posts: 158C-Class

    May 25, 2016
    LEGS and Biceps

    WU
    Squats
    70 lbs 1x15
    90lbs 1x10

    WO

    Squats
    110lbs 1x9
    120lbs 1x8
    130lbs 1x7
    140lbs 1x6
    150lbs 1x5

    Deadlift
    110lbs 1x10
    130lbs 1x9
    150lbs 1x8
    160lbs 1x7
    170lbs 1x5
    180lbs 2x3

    LEG PRESS ( both legs )
    130lbs 3x10

    LEG PRESS( One leg )
    60lbs 3x10

    PREACHER CURL Machine
    30lbs 3x20

    DB SEATED BICEP CURL
    15lbs 3x15

    DB STANDING BICEP CURL
    15lbs 3x15

    DB HAMMER CURL
    15lbs 3x15

    DB PREACHER CURL
    15lbs 3x15

    10 minutes AB workout

  • DeanofMeanDeanofMean Posts: 158C-Class

    May 26, 2016
    SHOULDERS

    WU
    Stretching
    10 minutes AB circuit

    WO

    BB OH PRESS ( Oly Bar )
    20lbs 2x15
    30lbs 2x10
    40lbs 2x8
    SUPERSET 1
    SEATED DB SHOULDER PRESS
    25lbs 3x15
    SEATED REAR DELT RAISE
    10lbs 3x15

    SUPERSET 2
    SEATED ALTERNATE SHOULDER PRESS
    20lbs 3x15
    SEATED REAR DELT RAISE
    10lbs 3x15

    SUPERSET 3
    DB FRONT DELT RAISE
    10lbs 3x20
    SEATED REAR DELT RAISE
    10lbs 3x15

    SUPERSET 4
    SIDE DELT RAISE
    10lbs 3x15
    REAR DELT RAISE
    10lbs 3x15

    CABLE FACE PULLS
    10lbs 6x15

    UPRIGHT ROW
    70lbs 3x20

    LEG RAISE+ 10lbs
    3x15

  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308S-Class

    What are you trying to accomplish here? do you track your macros?

  • DeanofMeanDeanofMean Posts: 158C-Class

    Yes sir, nag tratrack ako ng macros.

    IF(weekdays) and iifym kapag sunday yung sinusunod ko.
    2000-2300 calories per day po tinatarget ko.

    2 months na ako nag IF at maganda po yung resulta, popost ako ng photos hehe.
    This July to December binabalak ko po umakyat slowly ng timbang maybe 150-155lbs. Yun muna yung goal ko this year :)

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