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TDEE Is: 2721
BMR Is: 1807
usually spend 75mins on the gym
flys(Dumbells): 40lbs 12x3
OHP(Dumbell): 80lbs 10x3
OHP(Barbell): 60lbs 12x3
DL: 80lbs/100lbs 5x5
as for the squat cant really go all out because i have leg injury may stainless ako sa leg about 3 years na from where i got it.
Weight before 105kg
Decided to lift weights to boost self confidence
its my 54th day now including the rest days i train 4-5 days a week
but ngayong month target ko is 5 days a week. rest is every wed and sunday
i train before going to work which is night shift. so tulog muna sa umaga after work then wake up at around 5pm
PWO coffee then buhat.
Right after workout creatine 5grams then Post workout meal is Break ng IF meal