Benedict's Journal

nag start ako mag gym last nov 2010-feb2011 yung unang gym ko is parang wala lang kasi pagtapo ko mag gym inom so lumaki ako ng todo weight ko naging 80kgs tapos bandang march natigil dahil nawalan ako ng work twice a month nalang minsan wala pa.. then napakain ako ng sobrang dami at inom na naman umabot ng 87kg ang timbang ko.. until dumating ang katapusan ng june nag start na ulit ako ng gym then diet na july 5 start ng serious diet at gym schedule ko sa gym 4x a week. here's my program:

Chest, triceps = dec/inc/flat bench 3sets 12reps kada tapos ng 1set sinasabayan ko ng dumbell press na 12reps din , pull down para sa triceps.

other day:
back, shoulder, biceps = military press with single 25lbs plates raise ko pataas, tapos yung parang dead lift na machine, lateral pull down, tapos yung mga dumbel na pang back.

july 5 - oct 5 from 87kg to 73kg
with proper diet.
morning 1 rice,1 scrambled egg, 1 banana
lunch 1 rice, 1 steamed chicken breast, 1 banana
dinner 1 cup of oats, brocolli or banana.

nung bumili ako last month ng on whey meron na lahat 1 cup every meal.

now target ko is cutting phase paano ko sisimulan?

suggest naman kayo.. thanks.

Body Fats
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last 2009
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may 2011
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last month sept 2011
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kinompare ko..
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January 2012 cutting haha parang lumiit ako..
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lumalaki ulit ako bulking and cutting mode ako.. pero 160lbs padin ang weight ko. may mali ba?

thanks pala dun sa turo ni last na kaya ko na weight ko sa mga programs.. nawala din yung takot ko magbuhat ng mabigat asteeg!

add ko nalang yung recent inde pa makapag pic eh wala yung camera.


update lang ako ng progress ko after last kong update. :))
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Comments

  • donbuhdonbuh Posts: 3,164C-Class
    tongerks kung mag cutting ka i suggest to track your food..kung may gadget ka madaming mobile apps na pwede mo idownload...focus on nutrition and consistency on your workouts..

    here are some of the apps that am using:
    iFitness
    Lose It
    Mynetdiary
  • tongerkstongerks Posts: 229C-Class
    help naman pano ba malalaman kung naggain ka? 3 months na kasi akong nagbubuhat pero parang hindi mashado pansin ang improvement.. or dahil nag diet ako? suggestion naman pre..
  • donbuhdonbuh Posts: 3,164C-Class
    tongerks if you're in a fat loss program dont expect to gain muscle coz it's impossible to do fat loss and gain muscle at the same time...you may want to lose fat and keep minimal muscle loss by focusing on your nutrition and exercises...

    try to measure your body fat estimation sa mercury may machine dun na hulugan ng 5 pesos makukuha mo na yung stat mo..keep it and track your bf% and your lbm..malalaman mo na kung anu yung improvement mo..if you lose alota bf, the muscle that you retain (part of the bm) will be surely be visible compared before..
  • tongerkstongerks Posts: 229C-Class
    wahh lumakas loob ko sa payo mo pre kasi loose weight ako from 180lbs with masel ngayon 160lbs nalang and medyo maganda na angfroms kapag nag flex nice... thanks ng marami.. so tuloy ko na yung cutting phase ko sir? ano ba malaking tulong kapag cutting phase na?

    supplement ko ngaun is amino 2222 at MyOFusion hydro.
  • bardagulbardagul Posts: 658
    tongerks wrote:
    help naman pano ba malalaman kung naggain ka? 3 months na kasi akong nagbubuhat pero parang hindi mashado pansin ang improvement.. or dahil nag diet ako? suggestion naman pre..

    gain in what way ba? mas lumakas ka ba? kamusta fit nang clothes mo? did you keep track of your training & diet?

    i'm sure you've gained something after training for 3 months. :huh: naka pag pa blood chemistry ka ba before and after? malay natin ang improvement pala internal. pwede din na dahil anxious ka sa improvement di mo na notice.
  • tongerkstongerks Posts: 229C-Class
    meron naman pre lumuwag na yung mga pantalon ko dati na sobrang sikit kahit 34 na balik 32 ang waist ko dahil sa diet workout ko hehe.. tapos medyo maganda na ang masel kapag nag flex nga lang..yun tapos nung nakita ako ng mga kaibigan ko na inde ako nakita for almost 6months eh nagulat sakin parang pavshape daw katawan ko at lumapad kala ko nga sasabihin pumayat ako hindi pla.. natakot lang ako sa platue kaya ako napatanong eh hehe..
  • donbuhdonbuh Posts: 3,164C-Class
    tongerks wrote:
    wahh lumakas loob ko sa payo mo pre kasi loose weight ako from 180lbs with masel ngayon 160lbs nalang and medyo maganda na angfroms kapag nag flex nice... thanks ng marami.. so tuloy ko na yung cutting phase ko sir? ano ba malaking tulong kapag cutting phase na?

    supplement ko ngaun is amino 2222 at MyOFusion hydro.

    kung cutting phase ka tuloy mo lng..monitor your food intake..do you monitor it?how?do you have meal plan?

    tulong for cutting phase would be self dedication and focus on cutting phase..yun lang..then the rest will follow..

    am in a cutting phase also, i take myo and fiber sups only no vits yet..so far am monitoring my stats particularly the bf% and lbm..
  • tongerkstongerks Posts: 229C-Class
    yep meron sir add ko ba sa journal ko? hehe.. cge para mas matulungan mo ako update ko yung journal ko.

    meron na pala same pa din yan sir hanggang ngayon..
  • donbuhdonbuh Posts: 3,164C-Class
    may mga mobile apps na pwede mo gamitin for food tracking, pag aralan mo din yung mga terminology of fat loss program and their relationship to each other for you to understand the world of fats!!!

    hindi madali ang goal na to, some resulted to crash diet to be able to reached their weight goal and they sacrifice alota things along the way..keep it simple, have a discipline and make a specific goal to look forward..specific goal i repeat..
  • tongerkstongerks Posts: 229C-Class
    yung sa supplement ko tuloy ko lang ba yun? or palitan ko ng creatine yung amino?

    ano ba pinagkaiba ng creatine at amino nalilito kasi ako..
  • bardagulbardagul Posts: 658
    tong, meron thread dito sa site all about creatine.
  • tongerkstongerks Posts: 229C-Class
    hindi ko makita eh.. pashare naman ng link.. thanks.. nilagyan ko na pla ng picture yung journal ko check nyo nalang..thanks
  • daltonkamotedaltonkamote Posts: 3,629
    lake traps mo paps, ayus yan, kita na improvement, more STD Pa para tuloy tuloy ang pag asenso, hehehhe
  • tongerkstongerks Posts: 229C-Class
    bukas pakita ko naman yung diet progress ko simula nung july 5 upto present astig 160lbs maintaining ko hehe.. thanks paps
  • zanezane Posts: 963
    just browsed your journal! impressive transformation! goodluck on your goals!
  • bardagulbardagul Posts: 658
    http://pinoybodybuilding.com/forum/Thread-All-about-Creatine
    try ko din dagdagan nang mga nakalap ko noon na info.
  • tongerkstongerks Posts: 229C-Class
    thanks bards.
    hirap talaga magpuyat parang nanlalambot mga maskels ko lagi hays.. malaking bawas ba talaga sa muscle kapag puyat?
  • ProlevelzProlevelz Posts: 1,162
    oo dahil in sleep mode.. yan lang din ang time mag relax ang muscles....

    our muscles need relaxation time span to overcome stress, or muscles spasm... kaya ang advice nila 8 hours to 9 hrs dapat tayo mag sleep... para naman mabilis ang pag recover ng ating katawan....

    experience ko na rin to always... pag puyat,..tamad din ang muscles ko....
    donbuh wrote:
    tongerks kung mag cutting ka i suggest to track your food..kung may gadget ka madaming mobile apps na pwede mo idownload...focus on nutrition and consistency on your workouts..

    here are some of the apps that am using:
    iFitness
    Lose It
    Mynetdiary

    daming free apps sa mga iPhone, or sa Android phones din....
    meron ding ma DL mo na naka ebook,.. execution to make you fell burst for dedication sa fitness program mo
  • toysuki07toysuki07 Posts: 1,049D-Class
    nice traps sir! gujab!
  • tongerkstongerks Posts: 229C-Class
    thanks mga par.. oo sobra monitor ko sa pagkaen hahaha..
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