MY JOURNEY TO A HEALTHIER ME! aka (GRADIUS) TPC :)

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Hi guys I just want to share with you my Latest Method of Losing Fat..

I started cutting fat last December (first week) when I was hovering around 158-160lbs. I started counting calories then I did IF while training 5-6 times a week..

I found the HODGETWINS from you tube and they were giving advices about cutting down on weight and FAT..

I was fortunate because during that time they were also cutting on fat and doing INTERMITTENT FASTING, they gave me a lot of information how to do it so I started doing IF on the 3rd week of DEC.

I trained 5-6 times a week with my own customized program based on my experience and I hit my body parts 2 times a week... Smile

An EXAMPLE of my Training Routine.

First month of cutting weight this is what I did..

20 minutes low intensity CARDIO.. Manual Treadmill inclined..
10min before weightlifting and 10min after. (sometimes I only do 10min of cardio in the beginning)

I fast for 16hrs and 8 hrs feeding window and I train fasted (if my sched permits me) most of the time. There are days that I only fast 12hrs because of my busy sched... but I make sure that I fast everyday. Longest fast was around 20hrs.

I spend 1hour to 1 1/2 hr in the gym excluding my cardio (matagal na two hours)


Day 1: Chest and Bicep (I train my abs sometimes during this day)
Day 2: Back and Tricep
Day 3: Shoulder and Legs
Day 4: Rest
Day 5: Same Routine as DAY 1 and so on...(CYCLE ROUTINE)

Day 1: Chest and Bicep sample training routine

BB or DB Bench Press 3-4 sets 8-15 reps
BB or DB Inclined BP 2-3 sets 8-15reps
Dips or BB or DB Decline 4 sets 6-8 reps
Machine Flyes 2-3sets 12-15 reps
Concentrated Curl 2-3 sets (10-12reps)
Overhead Cable Curl (one hand at a time) 3sets10-12reps

Alternate exercise for Biceps Eto po minsan ginagawa ko kapalit ng ibang exercise sa taas para hindi magadapt muscles... (HINDI PO LAHAT NG NANDITO GINAGAWA KO SA ARAW NA ITO)
EZ bar curl 2-3 sets 8-10reps
Hammer Curls 2-3sets 8-10 reps
Preacher Curl 2-3 sets 8-10 reps
Machine Curls 2-3sets 8-10 reps

Day 2: Back and Triceps
Chin ups 3-4 sets 5-7 reps (body weight)
Straight arm Pull down or V Bar Pulldown 3 sets (8-12reps)
Bent over Barbell Row (1 back day;once a week) 3 sets (8-10reps)
or
Deadlift (2nd Back day once a week) 3 sets 8-10 reps

Alternate exercise for Back Eto po minsan ginagawa ko kapalit ng ibang exercise sa taas para hindi magadapt muscles... (HINDI PO LAHAT NG NANDITO GINAGAWA KO SA ARAW NA ITO)
One arm DB row 2-3 sets 10-12reps
Seated Cable rows 3 sets 10-12 reps
Seated One arm cable row 3-sets10-12 reps
Pull downs 3 sets 10-12 reps

Triceps
Barbell EZ Bar close grip press 3 sets (10-12reps)
Cable Rope Overhead Triceps Extension (ROPE) 3 sets (10-12 reps)
Triceps Push downs or Tricep Push Down (ROPE) 3 sets 8-12reps
Dips 3 sets (5-8 reps) Body weight

Alternate exercise for Triceps Eto po minsan ginagawa ko kapalit ng ibang exercise sa taas para hindi magadapt muscles... (HINDI PO LAHAT NG NANDITO GINAGAWA KO SA ARAW NA ITO)
Diamond Push ups 2-3 sets (8-12reps)
EZ Bar skull crushers (2-3 sets) 8-12 reps)
Seated Tricep Press 2-3 sets (8-12reps)

Day 3: Shoulder Legs

Barbell Squat 3-4 sets (8-10reps)
Leg Press 2-3 sets (8-12reps)
Leg Extensions 2-3sets (10-12reps)
Lying Leg Curls 2-3 sets (10-12reps)
Calf Press 2-3 sets (15reps)

Shoulder
Barbell or Dumbell Overhead Press 3-4 sets (10-12reps) 1st Shoulder Day
or
Upright Barbell row 3-4 sets (10-12reps) 2nd Shoulder Day

One-arm side lateral 3 sets (10-12reps)
DB seating Lateral rear raise 3 sets (10-12reps)

DIET PLAN:
Intermittent Fasting (actually this is not a plan)
No softdrinks if ever COKE ZERO if I can't help it
Less chocolates except cheat days
No Ice creams except cheat days
I always prefer water over JUICES and ICED TEAS

Thanks
current wait 140lbs I will go down to 135 and see what happens Smile I want to achieve 12%BF before BULKING again..
«1345

Comments

  • boss_jboss_j Posts: 1,243B-Class
    try mo boss ung IF diet check mo sa forum or ask mo si boss dalton ...
  • thanks pap.. feeling ko nagplateau talaga ako.. ayaw bumaba sa 152lbs.. nung 140 ako nagbulk ako ang bilis.. tapos hirap nako ngayon.. :(
  • El-bad4ssEl-bad4ss Posts: 265
    di ba delikado yang jack3d pag diabetic ka?
  • Noobie12Noobie12 Posts: 648
    Naka deficit kaba? Baka parehas kayo ni sir dalton mabagal metabolism sir. Try to ask sir dalton
  • daltonkamotedaltonkamote Posts: 3,629
    may diabetes ka sir?

    i have a friend same kayo stats, pero maganda katawan nya, ako gumawa ng program nya lately lang kase nag plateau na rin sya sa ginagawa nya before, pero maganda katawan nya, sa mga diabetic na tulad nyo sir i recommend mon,tues,wed,training, then rest thurs, then train friday,saturday, rest sunday, pakita ko pic nya,

    usually ang program na binigay ko sa knya eh volume, pero malakas sya eh, ang volume nya sa chest is 110lbs 10x10, bench press, then volume din back with pullups to failure, halos lahat ng training nya is volume dun nag rereact katawan nya, eto pala sya,

    267935_121021051322629_100002442031236_159849_6868540_n.jpg

    263543_121021717989229_100002442031236_159855_7449459_n.jpg


    pero ewan ko lang kung nag bago na sya ng workout, kase matagal ko na cyang hindi nakakasabay mga 3months mahigit na,
  • tip naman pre... :) galing.. dami ko pang kakaining bigas eh..
    I try to modify my program kasi.. parang nagaadapt body ko sir... salamat po..Sir ano po IF diet? yung fasting po ba yun.. pwede makahingi ng link or simpleng explanation... THANKS PO NG MARAMI..
  • Mighty_OakMighty_Oak Posts: 3,940
    Check www.leangains.com.
  • zanezane Posts: 963
    inspirasyon! kahit may diabetes buhay bakal parin! keep it up! naalala ko tuloy yung post ni ser fritz yung macho na isa lang ang paa.
  • thank you guys!
  • DSmallDivideDSmallDivide Posts: 4,565B-Class
    go to the first page and edit your very first post
  • LEUCINELEUCINE Posts: 264
    ganda ng forearms dun sa pic na nakikipag usap sa cp
    great gains
    TMW FTW!!!!!!!!!!!!!!!!!!!!!!!
    >..<
  • JettieJettie Posts: 3,763B-Class
    welcome brader!
  • Thanks for helping me out..
    IDETAIL KO YAN para makatulong ako.. :)

    TMW style YEEEAAAAH!
  • @Leucine
    Sir sa totoo lang parang hindi ko nga napapansin gains ko sa forearm kasi po hindi ko sya winoworkout..siguro nadedevelop na lang sa compound exercises lalo na sa deadlift. :)
  • JettieJettie Posts: 3,763B-Class
    same here, never did any bicep, tricep, shoulder iso's. Pero yun ang unang nanonotice sakin especially ng mga kaopisina ko.
  • @Jettie

    I don't do traps isolation exercise also.. Pero bicep and triceps meron po :) FOREARM wala.. LOL..
  • Thank you everyone I just updated my Journal..

    Tomorrow Chest and Biceps day...
  • StannisStannis Posts: 1,377B-Class
    Parang walang natira sa muscle mo, damay ata sa pag babawas mo.
  • Mighty_OakMighty_Oak Posts: 3,940
    If you won't lift as heavy as you can compromised talaga ang muscle mass.
  • Sa totoo lang sir... medyo mabilis nga ang lose ko ng weight... pero meron akong nabasa at napanuod about cutting at dahil dun hindi ako nadiscourage kahit na sinasabi sakin na alam mo "ang payat mo" kahit alam ko na mataas pa BF% ko..

    Video
    TMW
    [video=yahoo]
    please watch (Why friends tell you your THIN when cutting)[/video]

    OMARSF
    please watch (the reason why I want to go down to 12%BF)

    a measure ko po nasa 17-18% BF pa ako.... I will try to drop up to 12%BF bago magbulk gradually..

    I lift "heavy" meaning to say I lift only heavy enough to control the weights... NOT THE OTHER WAY AROUND.. so kung hirap na po ang form ko.. I decrease my weight and increase my rep instead.. Siguro medyo nakukulangan ako sa protein before dahil around 100grams lang mostly nahit ko..
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