Donnie Yen Wanna be :-)

PainKillerPainKiller Posts: 165C-Class
edited January 24 in Personal Journals

First and foremost, Maraming salamat sa website na ito, medyo matagal na din ako pumapasyal sa site na to. Very informative at madaming nag shashare ng kanilang kaalaman at experience na malaking tulong sa kagaya ko na newbie sa bodybuilding.
Ngayon lang ako nagkalakas loob na gumawa ng journal, siguro dahil na rin sa pagkakataon na to ay mas seryoso at dedicated na ako. NO excuses this time.

Konting flashback lang, early 20's ko pa lang gusto ko na talaga na magkaron ng mala adonis na katawan, dami nga lang naging hindrance, lalo na pagdating sa financial. Late 2013 and early 2014 , during that time may stable job na ako pero I have my own family na din that time, pero kahit papaano na susuportahan ko na yung hilig ko na magbuhat, kaya nga lang sa di inaasahang pangyayari, na injury yung right wrist ko, hindi sya namaga pero sobrang sakit at di ko talaga maibuhat kahit magaang lang, siguro mga almost 6 months na din ako nag bubuhat nun 4-5x a week, consistently. Wala akong magawa kundi tumigil, hindi talaga kaya, di ako nagpa theraphy, dinala ko sa manghihilot sabi naipitan daw ng ugat, halos taon din bago tuluyang gumaling. Kusa lang sya gumaling, wala ako pinahid or ginamot. tagal nga lang. Fastforward na po, Sa ngayon na totally healed na, syempre mas magiging maingat na ako ngayon para hindi na maulit hehe. At dito na po mag uumpisa ang bagong chapter ng aking buhay patungo sa mala adonis na katawan, para mas lalo ako maging love ng aking asawa hehehe.

Infos:

Body type: sabi sa isang site na may bodytype test, mesomorph daw ako, pero parang endomorph yata ako , Not sure :-1:
Workout plan: Every other day, Split workout, once a week jogging / Cardio
age: 32 going 33 this march hehe
5'4 and half height
150-154 lbs weight
Bodyfat - not sure, patulong nga po malaman?
Leanmass- diko din alam.
Goal - Maintain weight or up to 145lbs Donnie Yen Physique :wink:
Knowledge in bodybuilding - Basic :blush:
Target Macros - Pa help dito , But I'm currently consuming 200grams of protein more or less kung accurate nga yung sa myfitnesspal, carbs ko mga 350grams estimated , fats 90 grams more or less
Meal plan - eto po yung list ng pagkain ko araw araw, since jan. 6, 2017

1kg Chicken breast - ang luto minsan, sinigang, tinola at nilaga.
SM bonus burger patty - 1 pc every other day, mejo nakakasawa eh
Nilagang saging na saba - 2 to 3 pcs a day
Nilagang itlog - yung puti lang kinakain ko 10pcs a day
Nilagang Kamote - pang alternate carbs ko
Harvester brown rice - 2 to 3 cups a day
White rice - pag nasa work no choice, 1 cup

supplements:
PM7 whey - 3x a day, depende din kung minsan na parang sobra na sa protein eh binabawasan ko intake ko a day
Optimum Nutrition Micronized Creatine Powder Unflavored - Jan 18 pa lang ako nag start mag take, so far okay naman. wala na kong loading phase gaya ng mga nababasa ko din dito na suggestion na no need na yun.

Diet plan: Balak ko sana i try yung IF 16/8, na ayon sa mga nababasa ko at ilang videos na napanood ko sa youtube, very effective daw lalo na sa pag alis ng fats at building muscle at the same time. Uumpisahan ko na ito bukas Jan.25,2017, sana kayanin ko kahit shifting schedule ako sa work hehehe.
As of Jan. 24, 2017



Kahit ano pong suggestions, comments or advice na kaya nyo pong maibahagi ay ngayon pa lang nag papasalamat na ako. Mabuhay :smiley:

Post edited by PainKiller on
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Comments

  • t4g4yt4g4y Posts: 1,670S-Class
    edited January 25

    welcome to PBB sir!, nice journal, good to know that you are totally healed now. Tuloy ang buhat!!! hehehe. Good luck sa IF mo, hope consistent ka. By the way bakit wala kang choice maka kain white rice while sa work?

    Post edited by t4g4y on
  • Fearless20Fearless20 Posts: 14E-Class

    wala ako masyado advice, support nalang :)

  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308S-Class

    goodluck, the hardest part is the first week, once you get over the that hump, everything will be automatic

  • royflexroyflex Posts: 7

    Welcome to PBB boss!

  • wolverine57wolverine57 Posts: 76D-Class
    edited January 25

    gl. looking at your body, you already got a good muscle base. if the fat goes off, it's gonna be better than donnie yen :)

    just like this:

    Post edited by wolverine57 on
  • PainKillerPainKiller Posts: 165C-Class

    @t4g4y said:
    welcome to PBB sir!, nice journal, good to know that you are totally healed now. Tuloy ang buhat!!! hehehe. Good luck sa IF mo, hope consistent ka. By the way bakit wala kang choice maka kain white rice while sa work?

    Thanks for the welcome sir, Yes I set my mind na this time no excuses and consistent na talaga, lifestyle na. Pag dito kasi sa house my stock na brown rice, sa canteen namin sa work, puro white rice, kaya no choice yun ang natatake ko, pero anyway, ngayong IF ako, during my work hours andun yung fasting time ko, kaya mas ok na.

    @TRoll_W_a_Heart said:
    goodluck, the hardest part is the first week, once you get over the that hump, everything will be automatic

    thanks sir troll, avid fan ako ng journal mo, nakaka inspired. Today yung 1st day ng IF ko, at first medyo alinlangan, dahil yung fasting state ko ay work hours ko, yun kasi pinaka ideal , shifting kasi, pero yun nga, kinaya ko naman kanina, at advantage, naka tipid ako dahil di ko na need bumili ng makakain sa canteen hehehe.

    @wolverine57 said:
    gl. looking at your body, you already got a good muscle base. if the fat goes off, it's gonna be better than donnie yen :)

    just like this:

    Whew! better than donnie yen! like in the picture. nakaka motivate lalo sir. Sana nga hehehe. Thanks sa input sir.

  • PainKillerPainKiller Posts: 165C-Class

    Update: 1-25-2017

    Day 1 of IF
    Workout:

    seated Dumbbell press - 12,10,8,8 / 10lbs,15lbs,20lbs,25lbs ( yung lbs, kada isang kamay, linaw ko lang hehe)
    Front plate raise - 12,10,10,8 / 20lbs,35lbs,35lbs,35lbs
    one arm side lateral - 12,10,8,8 / 10lbs,15lbs
    Seated Bent-over Rear delt raise - 12,10,8,8 / 15lbs,20lbs,25lbs ( yung lbs, kada isang kamay, linaw ko lang hehe)
    standing military press - 12,10,8,8 / 20lbs,30lbs,40lbs,50lbs

    Superset

    reverse CLose grip pull up - 12,12,10,9 / Body weight
    close-grip ez bar curl - 12,10,10,8 / 30lbs,35lbs,40lbs,40lbs
    Dumbbell Alternate bicep curl - 12,10,10,6 / 15lbs,20lbs,25lbs,25lbs

    Meal:
    8 hour window

    1kg of chicken breast ( Nilagang manok )
    10 pcs of nilagang itlog ( yung white lang)
    3pcs of nilagang saging na saba
    2 cup of brown rice
    1 pc of SM bonus patty
    3x of PM7
    Creatine Before WO
    Konting gulay sa nilagang manok at dalanghita

    2530 total calories = carbs 183g, Fat 55g, Protein 325g (MyfitnessPal)
    Burned Calories - Di tiyak hehehe

    Masyado ata mataas protein intake ko? okay lang kayo yun mga master?

  • t4g4yt4g4y Posts: 1,670S-Class
    PainKiller wrote: »
    Update: 1-25-2017

    Day 1 of IF
    Workout:

    Masyado ata mataas protein intake ko? okay lang kayo yun mga master?

    shoulder day? :-)

    may sinasabi si sir @TRoll_W_a_Heart about sa too much protein intake eh kaya ingat din ako dyan hehe
  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308S-Class

    @t4g4y said:
    PainKiller;147553" said:

    Update: 1-25-2017

    Day 1 of IF
    Workout:

    Masyado ata mataas protein intake ko? okay lang kayo yun mga master?

    shoulder day? :-)

    may sinasabi si sir TRoll_W_a_Heart about sa too much protein intake eh kaya ingat din ako dyan hehe

    it depends, if youre natural, too much protein is a waste, difference between a natural and an enhanced individual how they recuperate and how they syntheisze protein

  • PainKillerPainKiller Posts: 165C-Class

    @t4g4y said:
    PainKiller;147553" said:

    Update: 1-25-2017

    Day 1 of IF
    Workout:

    Masyado ata mataas protein intake ko? okay lang kayo yun mga master?

    shoulder day? :-)

    may sinasabi si sir TRoll_W_a_Heart about sa too much protein intake eh kaya ingat din ako dyan hehe

    yup hehe. ikaw ba ilan usually intake mo ng protein a day?

    Natural means not using steroids? sir in my stats, what is my recommended protein intake in a day? I'm not really sure how much fats carbs and protein should i take to leanmass goal. pls. enlighten me. thanks :blush:

  • PainKillerPainKiller Posts: 165C-Class

    Day 2 of IF

    Workout

    4 sets ea.
    seated leg curl - 75lbs
    squat 160lbs 5 reps. last set
    leg press 220lbs 8 reps last set
    lying leg curl

    4 sets each.
    Dips
    standing bent-over one-arm dumbbell
    triceps pushdown

    Abs

  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308S-Class

    @PainKiller said:

    1g per pound of bodyweight is more than enough

  • cheesmackcheesmack Posts: 257B-Class

    Welcome paps!

  • pandoypandoy Posts: 596A-Class

    welcome to pbb sir. goodluck :)

  • PainKillerPainKiller Posts: 165C-Class

    Jan.27
    Day 3 of IF
    Restday

    Meal:
    Jollibee big burger steak + 1 rice
    1 pm7 w/ creatine
    half kilo of chicken breast ( luto sa upo) + 1 cup of white rice
    egg white 4pcs
    1 nilagang saging na saba
    1 dalanghita
    2 pcs bituka ng manok hahaha.

    deficit ako ng 354 kcal
    carbs 233, fats 72, protein 179

  • PainKillerPainKiller Posts: 165C-Class

    Jan.28,2017
    Day 4 of IF
    Chest and bicep day:

    Fasted workout

    4 sets
    Bench press - 12,10,8,5 / 50lbs,70lbs,100lbs,100lbs
    Inclined machine press - 12,10,8,5 / 70lbs,90lbs,90lbs,70lbs
    Pec fly machine - 12, 12, 12, 12 / 40lbs,40lbs,40lbs,40lbs
    Dumbbell pullover - 12,10,10,8 / 30lbs,40lbs,50lbs,50lbs
    Dips - 8,6,4 / BW

    Ez bar bicep curl - wide grip - 12,8,8,4 / 30lbs,40lbs,50lbs,50lbs
    Seated dumbbell curl - 12,10,8,6 / 10lbs,20lbs,25lbs,25lbs
    Close grip reverse chin-ups - 10,8,6,5 / BW

    ABS workout 4 exercises 4 sets each

    first time ko ang fasted workout, I feel good tananananana :smile:

  • osbosb Posts: 116C-Class
    Keep it up sir!
  • t4g4yt4g4y Posts: 1,670S-Class
    banat lang papi!! :-)
  • PainKillerPainKiller Posts: 165C-Class

    thank you mga sir.

  • PainKillerPainKiller Posts: 165C-Class
    edited January 29

    Jan.29,2017

    Day 5 of IF

    fasted cardio
    warm up: 5 mins jumping rope

    Boxing:
    3 sets of 3 mins. shadow boxing - 1min rest ea.
    3 sets of 3 mins. in punching bag - 1min rest ea.
    Kick:
    50 kick left leg
    50 kick right leg

    Meal: Cheat day :blush:

    Post edited by PainKiller on
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