Hiatus' Jorunal

A. Daily Routine (Monday to Thursday) || (Friday to Sunday - Rest Day)

1. Bicep Curl Machine - (10-15 mins)
40 lbs - 2 sets (10 reps)
50 lbs - 2 sets (10 reps)
60 lbs - 2 sets (10 reps)

2. Shoulder Press Machine - (10-15 mins)
30 lbs - 3 sets (5 reps)
40 lbs - 3 sets (5 reps)

3. Chest Press Machine - (10-15 mins)
30 lbs - 3 sets (10 reps)
40 lbs - 3 sets (10 reps)

4. Cable Row Machine - (10-15 mins)
60 lbs - 2 sets (10 reps)
70 lbs - 2 sets (10 reps)
80 lbs - 2 sets (10 reps)

5. Push-ups - (10-15 mins)
6 sets (20 reps)

6. Planking - (2 mins)

7. Leg Curl Machine
30 lbs - 2 sets (10 reps)
40 lbs - 2 sets (10 reps)
50 lbs - 2 sets (10 reps)

8. Bench Press (with Automatic Spot Assist) - (20-25 mins)
25 lbs(left and right) - 6 sets (8 reps)
30 lbs left and right) - 6 sets (8 reps)

9. Lat Pull Machine - (5 mins)
60 lbs - 2 sets (5 reps)
70 lbs - 2 sets (5 reps)
80 lbs - 2 sets (5 reps)

10. Seated Chest Press (10-15 mins)
40 lbs - 2 sets (10 reps)
50 lbs - 2 sets (10 reps)
60 lbs - 2 sets (10 reps)

11. Sit-ups[upper and sides] - (10-15 mins)

12. Lower Leg raise [lower abs] (5-10 mins)

13. Planking (2 mins)

B. Diet / Meal Plan
1. Monday to Thursday
a. Breakfast - Normal na agahan na nbbli sa karinderia twing umaga (spaghetti/sopas/champorado/pansit)
b. Lunch - Brown Rice and Century Tuna + Green Tea
c. Dinner (After Gym) - Sky Flakes Fiber Fit + Youghurt

2. Friday to Sunday
Light to Moderate Meals with regular calorie intake

C. Quick Info:
Last May I used to weigh 170lbs so I started cutting my calorie intake.
Current Weight: 144-145 lbs
Height: 5'5 ft.

Currently:Medyo nabawasan na ung fats sa arms ko and more on lean muscles na sya ngaun then sa chan naman mejo nag flat sya compared dati kasi nasusuot ko na ung mga sikip na polo shirt na hindi kasya dati.

Future Goal: Wider Shoulders and More Muscle Gains on Arms and Flat Stomach

Questions:
1. May mai-ssuggest po ba kayo na mas ok na routines? Yung mga available lang kasi na machines sa gym ung tinatry ko.

2. Any meal plan suggestions po? Yung hindi po sana nakakapag pataba. Nagwowork na po ako, so ang sched ko na is 4pm-2am then baka ang maging gym hours ko na is after work so mga 2am onwards. So kung may masusuggest po kayo na supplements na pwede kong itake?

3. Suggestions po for supplements? Ni-rerecommend po sakin nung kaibigan ko ung ON Whey Protein then sa Lazada naman po good reviews nmn po ung Promatrix Mass / Promatrix 7. Ano po recommended para sa mga beginners yung hindi po nakakapagpagain ng weight.

4. Hindi po ba over-training ung ginagawa ko? usually mga 2.5 to 3 hours ang nagiging oras ko sa gym

Salamat po sa mga sasagot at magbibigay ng feedback!

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Comments

  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308S-Class
    45min-1hr is enough
  • hiatushiatus Posts: 10E-Class

    @TRoll_W_a_Heart said:
    45min-1hr is enough

    pano ko hahati-hatiin sir?

  • t4g4yt4g4y Posts: 1,669S-Class
    Promatrix 7 and ON GS. Kung medyo tight sa budget PM7. I think yung promatrix mass yan ang weight gainer eh as written sa package.
  • hiatushiatus Posts: 10E-Class
    t4g4y wrote: »
    Promatrix 7 and ON GS. Kung medyo tight sa budget PM7. I think yung promatrix mass yan ang weight gainer eh as written sa package.

    Sge sir pagisipan ko, kasi x2 yung on gs eh. Pero ano mas ok sa dalawa?
  • t4g4yt4g4y Posts: 1,669S-Class

    oops i was talking about ON Serious mass pala not Promatrix mass. Anyway same ko gamit ang ON GS at PM7 eh alternate ko lang. Depende sayo paps kung ano kaya ng budget. magkaiba lang ang texture, pero i suggest basahin mo ang thread about them para may idea ka dito din sa site search mo nalang

  • osbosb Posts: 116C-Class
    Sa supplement sir you can never go wrong sa ON Gold Standard. Kung bibili ka sir mas okay pag yung 10 lbs na bilhin nyo mas tipid kasi in the long run. 10lbs of ON GS is around 5,300 to 5,400. Ok din yung Musclepharm Combat Protein Powder, 10 lbs bag is around 4k to 4,100. Masarap itong combat, dati sarap na sarap ako sa ON GS double rich choco flavor pero nung natry ko ung combat milk choco flavor, parang lasang gawgaw na ewan na yung ON pag ni-compare hehehe. Mutant Whey is ok din (although di ko pa natry). 10 lbs is around 3,800 to 3950. Good luck sir.
  • t4g4yt4g4y Posts: 1,669S-Class

    @hiatus said:

    C. Quick Info:
    Last May I used to weigh 170lbs so I started cutting my calorie intake.
    Current Weight: 144-145 lbs
    Height: 5'5 ft.

    Currently:Medyo nabawasan na ung fats sa arms ko and more on lean muscles na sya ngaun then sa chan naman mejo nag flat sya compared dati kasi nasusuot ko na ung mga sikip na polo shirt na hindi kasya dati.

    Future Goal: Wider Shoulders and More Muscle Gains on Arms and Flat Stomach

    nice ang pag lose mo ng weight bro, do you have a before and after pic? patingin kami :)

  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308S-Class
    hiatus wrote: »
    @TRoll_W_a_Heart said:
    45min-1hr is enough



    pano ko hahati-hatiin sir?

    this moring i did back, around 18sets, took only 50min, o69Oy9l.png

    i just rest 1-2 mins between sets, no talking, then uwi na

  • hiatushiatus Posts: 10E-Class

    @t4g4y said:

    D ako nakapag pic dati eh. Pero eto na ung result ngaun.

  • hiatushiatus Posts: 10E-Class

    @osb said:
    Sa supplement sir you can never go wrong sa ON Gold Standard. Kung bibili ka sir mas okay pag yung 10 lbs na bilhin nyo mas tipid kasi in the long run. 10lbs of ON GS is around 5,300 to 5,400. Ok din yung Musclepharm Combat Protein Powder, 10 lbs bag is around 4k to 4,100. Masarap itong combat, dati sarap na sarap ako sa ON GS double rich choco flavor pero nung natry ko ung combat milk choco flavor, parang lasang gawgaw na ewan na yung ON pag ni-compare hehehe. Mutant Whey is ok din (although di ko pa natry). 10 lbs is around 3,800 to 3950. Good luck sir.

    Sge sir try ko muna sgro 5lbs ng ON GS tignan ko king hiyang sakin. Para in case hindi kaagad sayang pera. Salamat sa advise sir.

  • hiatushiatus Posts: 10E-Class

    @TRoll_W_a_Heart said:
    hiatus;145208" said:

    TRoll_W_a_Heart said:
    45min-1hr is enough

    pano ko hahati-hatiin sir?

    this moring i did back, around 18sets, took only 50min,

    i just rest 1-2 mins between sets, no talking, then uwi na

    Sge sir, try ko idivide ung mga routines ko ng max 1 hour tapos 20 to 30 mins para sa abs part. May fats parin kasi around the waist eh.

  • osbosb Posts: 116C-Class
    hiatus wrote: »
    @t4g4y said:



    D ako nakapag pic dati eh. Pero eto na ung result ngaun.

    Hmm.. @144 lbs mukang naglose o di kaya'y hindi namaintain yung muscle mass nyo sir. Nakita ko din yung diet nyo parang kulang sya sa inyo lalo't nagwworkout kayo. Igoogle mo sir about macronutrients (carbs, protein, fats) para magkaidea kayo about it at yung recommended intake per day lalo na sa protein. Alam ko ang recommended protein intake should be .08 to 1.2 grams per pound of your bodyweight. Nasa 144 lbs ka sir so dapat target nyo is around 144 grams ng protein everyday. Gawa ka ng bagong thread sir probably sa Nutrition thread tas post mo yung usual diet mo para makapagbigay ng suggestions/comments yung mga members dito sa site para matulungan kayong maachieve goals nyo. :smile:
  • hiatushiatus Posts: 10E-Class

    @osb said:
    hiatus;145218" said:

    t4g4y said:

    D ako nakapag pic dati eh. Pero eto na ung result ngaun.

    Hmm.. 144 lbs mukang naglose o di kaya'y hindi namaintain yung muscle mass nyo sir. Nakita ko din yung diet nyo parang kulang sya sa inyo lalo't nagwworkout kayo. Igoogle mo sir about macronutrients (carbs, protein, fats) para magkaidea kayo about it at yung recommended intake per day lalo na sa protein. Alam ko ang recommended protein intake should be .08 to 1.2 grams per pound of your bodyweight. Nasa 144 lbs ka sir so dapat target nyo is around 144 grams ng protein everyday. Gawa ka ng bagong thread sir probably sa Nutrition thread tas post mo yung usual diet mo para makapagbigay ng suggestions/comments yung mga members dito sa site para matulungan kayong maachieve goals nyo. :smile:

    Yung goal ko lang kasi talaga dati is weight loss lang. The lately ko lng napansin na medyo napabayaan nga ung muscle mass. So naisip ko na mag take na ng whey protein para sa needed nutrients. Hanap pa ko ng meal plan na aayon sa sched ko kase bago na sched ko ngaun, 4pm to 2am na. So ang mggng gym hours ko na is 2am onwards. Then iniisip ko magtake ng whey after work out. Kung twice ako iinom san ko sya pde isabay? Lunch or dinner? Pag lunch mga around 12nn to 1pm na. Pag dinner around 9pm to 10pm na sya kasi 2am pako mkkpagwork out.

  • t4g4yt4g4y Posts: 1,669S-Class

    @hiatus said:
    D ako nakapag pic dati eh. Pero eto na ung result ngaun

    nice pic. ok banat na buhat paps with proper nutrition! good luck

  • hiatushiatus Posts: 10E-Class

    @t4g4y said:
    nice pic. ok banat na buhat paps with proper nutrition! good luck

    Salamat sir. Pano un sir, 2am onwards na yung mggng gym hours. Plan ko sana whry protein nlng after workout since matutulog na ko after nun, then mga 12nn na ang mggng first meal ko kung sakali.

  • osbosb Posts: 116C-Class
    hiatus wrote: »
    @osb said:
    hiatus;145218" said:

    t4g4y said:



    D ako nakapag pic dati eh. Pero eto na ung result ngaun.

    Hmm.. 144 lbs mukang naglose o di kaya'y hindi namaintain yung muscle mass nyo sir. Nakita ko din yung diet nyo parang kulang sya sa inyo lalo't nagwworkout kayo. Igoogle mo sir about macronutrients (carbs, protein, fats) para magkaidea kayo about it at yung recommended intake per day lalo na sa protein. Alam ko ang recommended protein intake should be .08 to 1.2 grams per pound of your bodyweight. Nasa 144 lbs ka sir so dapat target nyo is around 144 grams ng protein everyday. Gawa ka ng bagong thread sir probably sa Nutrition thread tas post mo yung usual diet mo para makapagbigay ng suggestions/comments yung mga members dito sa site para matulungan kayong maachieve goals nyo. :smile:



    Yung goal ko lang kasi talaga dati is weight loss lang. The lately ko lng napansin na medyo napabayaan nga ung muscle mass. So naisip ko na mag take na ng whey protein para sa needed nutrients. Hanap pa ko ng meal plan na aayon sa sched ko kase bago na sched ko ngaun, 4pm to 2am na. So ang mggng gym hours ko na is 2am onwards. Then iniisip ko magtake ng whey after work out. Kung twice ako iinom san ko sya pde isabay? Lunch or dinner? Pag lunch mga around 12nn to 1pm na. Pag dinner around 9pm to 10pm na sya kasi 2am pako mkkpagwork out.


    Kahit anong time naman yan sir. Supplement lang kasi yan para ma-hit mo yung protein intake mo. May mga nabasa ako okay daw itake ang whey protein after working out para magamit agad ng muscles for repair. So sa workout days mo, probably take it just minutes after working out at yung isa is when you wake up (empty stomach or isabay mo na lng sa 1st meal mo sir). Sa off days naman, take it after waking up at take another one anytime of the day kapag feeling mo di mo mahihit yung target protein intake mo. Good luck sir.
  • hiatushiatus Posts: 10E-Class

    @osb said:
    hiatus;145223" said:

    osb said:
    hiatus;145218" said:

    t4g4y said:

    D ako nakapag pic dati eh. Pero eto na ung result ngaun.

    Hmm.. 144 lbs mukang naglose o di kaya'y hindi namaintain yung muscle mass nyo sir. Nakita ko din yung diet nyo parang kulang sya sa inyo lalo't nagwworkout kayo. Igoogle mo sir about macronutrients (carbs, protein, fats) para magkaidea kayo about it at yung recommended intake per day lalo na sa protein. Alam ko ang recommended protein intake should be .08 to 1.2 grams per pound of your bodyweight. Nasa 144 lbs ka sir so dapat target nyo is around 144 grams ng protein everyday. Gawa ka ng bagong thread sir probably sa Nutrition thread tas post mo yung usual diet mo para makapagbigay ng suggestions/comments yung mga members dito sa site para matulungan kayong maachieve goals nyo. :smile:

    Yung goal ko lang kasi talaga dati is weight loss lang. The lately ko lng napansin na medyo napabayaan nga ung muscle mass. So naisip ko na mag take na ng whey protein para sa needed nutrients. Hanap pa ko ng meal plan na aayon sa sched ko kase bago na sched ko ngaun, 4pm to 2am na. So ang mggng gym hours ko na is 2am onwards. Then iniisip ko magtake ng whey after work out. Kung twice ako iinom san ko sya pde isabay? Lunch or dinner? Pag lunch mga around 12nn to 1pm na. Pag dinner around 9pm to 10pm na sya kasi 2am pako mkkpagwork out.


    Kahit anong time naman yan sir. Supplement lang kasi yan para ma-hit mo yung protein intake mo. May mga nabasa ako okay daw itake ang whey protein after working out para magamit agad ng muscles for repair. So sa workout days mo, probably take it just minutes after working out at yung isa is when you wake up (empty stomach or isabay mo na lng sa 1st meal mo sir). Sa off days naman, take it after waking up at take another one anytime of the day kapag feeling mo di mo mahihit yung target protein intake mo. Good luck sir.

    Oks sir. salamat sa advice sir.

  • t4g4yt4g4y Posts: 1,669S-Class

    @hiatus said:
    Salamat sir. Pano un sir, 2am onwards na yung mggng gym hours. Plan ko sana whry protein nlng after workout since matutulog na ko after nun, then mga 12nn na ang mggng first meal ko kung sakali.

    buti may bukas pa na gym sa ganyang oras, unless you have a home gym. why not eat after wo? Bakit wala ba available na pagkain after mo mag wo? kung whey lang kasi parang kulang. imho sa pag rest mo kasi dyan nag uumpisa ang pag build and repair ng muscles gamit ang nutrients ng kinain mo. You don't build muscles sa gym, you build muscles when you rest :)

  • hiatushiatus Posts: 10E-Class

    @t4g4y said:
    buti may bukas pa na gym sa ganyang oras, unless you have a home gym. why not eat after wo? Bakit wala ba available na pagkain after mo mag wo? kung whey lang kasi parang kulang. imho sa pag rest mo kasi dyan nag uumpisa ang pag build and repair ng muscles gamit ang nutrients ng kinain mo. You don't build muscles sa gym, you build muscles when you rest :)

    Company Gym, 24/5 bukas. Hhmm meron naman po pero hindi ko alam if ano yung mga pwedeng kainin since matutulog na ko after nun, or okay lang na kumain since nabanggit nyo po na when resting doon ng rerepair ng msucles gamit ung nutirients na kinain ko. Ano po massuggest nyo na isabay ko kainin after wo? Whey Protein and? estimate ko kasi mga 4am-5am ang dating ko sa bahay after wo. then baka ang tulog ko na nun is between 6am to 7am then gising ulit ng 12nn to 1pm. then pasok ulit by 4PM.

  • t4g4yt4g4y Posts: 1,669S-Class
    edited October 2016
    hiatus wrote: »
    @TRoll_W_a_Heart said:
    45min-1hr is enough

    pano ko hahati-hatiin sir?

    How about a 4 day split?

    Monday: chest/tricep/abs
    Tuesday: back/bicep
    Wednesday: shoulder/traps/abs
    Thursday:legs/abs/cardio HIIT or Crossfit (wag treadmill lol)

    Suggestion ko lang yan :-)
    Post edited by t4g4y on
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