Road to Greek God Physique

ninjay321ninjay321 Posts: 26E-Class
edited March 9 in Personal Journals
Hello sa lahat! :smiley:

Sayang at ngayon ko lang nalaman na may pinoy bb forum pala :(

2 and a half months na po ako nag wowork out. Ipopost ko na lang sa baba ang aking diet plan at work out routine.
I will update my journal every week!
--

*Cutting Phase*
Starting weight: 75kg
Now: 66kg (Intermittent fasting w/ cal . Deficit)
BF%:15


*Bulking Phase*
Starting weight: 65kg
Now: Updating

March 10, 2017 - 66kg (Fasting w/ Cal. Surplus)
BF%: 15


Within 5 months span
Goal weight: 78kg
BF%: 9-10

--
Meal plan (cutting)

*11am - 1 cup of rice, meat and veggies (budget meal canteen size portion)

*pre workout - 1 can tuna, 2 eggs, BCAA
*post workout - BCAA, 1 can tuna

7pm - 1 cup of rice. Meat or veggies (depende sa ulam) within 350 calories

7pm-11am fasting

Total Calories to be consumed: 1600
--

Meal plan (Bulking)
Updating

--

Workout routine

Monday (Back,Biceps)
Tuesday (Chest, Triceps)
Wednesday (Shoulder, Traps, Legs)
Thursday(Rest)
Friday (Abs)
Saturday (Cardio w/ intervals)
Sunday (Abs, Cardio w/ intervals)

PM nyo na lang ako kung gusto nyo malaman ang detailed work out routine ko. :blush:
--

STARTING WEIGHT
FDhBKT2h.jpg


MARCH 7
7hkeYYoh.jpg
Post edited by ninjay321 on
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Comments

  • t4g4yt4g4y Posts: 1,675S-Class

    Welcome to PBB sir! ok naman na pala physique mo paps eh, ano pa ba kulang?

  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308S-Class
    ninjay321 wrote: »
    Hello sa lahat! :smiley:

    Sayang at ngayon ko lang nalaman na may pinoy bb forum pala :(

    2 and a half months na po ako nag gygym . Advice naman po dyan para po makamit ko ang aking goal physique. :) ipopost ko po ang routine at diet plan ko. Pakisabi na lang po kung kailangan ko i adjust para po sa aking goal.
    --

    Starting weight: 75kg
    Now: 66kg (Intermittent fasting w/ cal . Deficit)
    BF%:15

    Within 5 months span
    Goal weight: 78kg
    BF%: 9-10


    Meal plan

    *11am - 1 cup of rice, 1 can tuna, meat and veggies (budget meal canteen size portion)

    *pre workout - 1 can tuna, 2 eggs, BCAA
    *post workout - BCAA, 1 can tuna

    7pm - 1 cup of rice. Meat or veggies (depende sa ulam) within 350 calories

    7pm-11am fasting

    --

    Workout routine

    Monday (Back,Biceps)
    Tuesday (Chest , Triceps)
    Wednesday (Shoulder , Traps)
    Thursday-Friday (Rest)
    Sat.-Sunday (Cardio with Intervals)

    --

    Total calories per day :1800
    Maintenance :2200


    STARTING WEIGHT
    FDhBKT2h.jpg


    MARCH 7
    7hkeYYoh.jpg

    welcome to pbb paps....no offense but your 1st pic...it looks like it came from manilaeXpose screenshot:)
  • ninjay321ninjay321 Posts: 26E-Class

    @t4g4y said:
    Welcome to PBB sir! ok naman na pala physique mo paps eh, ano pa ba kulang?

    about po sa diet plan ko kung kapos po ba sa protein para po magbuild ng muscle agad

  • ninjay321ninjay321 Posts: 26E-Class

    HAHAHAHAHAHAHA ok lang sir natawa ako dun sa manilaExpose xD

  • pandoypandoy Posts: 596A-Class

    welcome sa pbb sir! :)

  • PainKillerPainKiller Posts: 165C-Class

    welcome to PBB sir, nice progress , nawala ata pagkatisyo mo sir :smiley:

  • ninjay321ninjay321 Posts: 26E-Class
    pandoy wrote: »
    welcome sa pbb sir! :)
    Salamat sir! :smiley:

    PainKiller wrote: »
    welcome to PBB sir, nice progress , nawala ata pagkatisyo mo sir :smiley:

    hahahaha :smiley: thanks po!

  • ninjay321ninjay321 Posts: 26E-Class
    edited March 8
    First day of bulking phase!!
    Plateau na ang weight loss ko kaya di ko na matatanggal si belly fat :(
    Try ko mag 1 week maintenance calories kung mag iimprove metabolism ko.
    I'll update every week!


    xPCEZUUh.jpg

    Post edited by ninjay321 on
  • ninjay321ninjay321 Posts: 26E-Class
    Rant lang po mga sir.

    Yung feeling na, lahat ng kakilala mo sinasabihan ka na "uy! Ang payat mo na! Di mo bagay." Or, "may sakit ka ba? Laki ng pinayat mo ah!" Nakaka inis.

    Hindi nila alam yung hardwork at dedication na binuhos mo sa cutting phase mo tapos sasabihan ka lang nila ng ganon.
    Let's see after my bulk kung makakapagsalita pa sila ng ganyan sakin hehe
  • PainKillerPainKiller Posts: 165C-Class
    Instead na mayamot ka Gawin mong motivation yang mga sinasabi nila sir, someday makikita nila hehe.
  • t4g4yt4g4y Posts: 1,675S-Class

    @ninjay321 said:
    Rant lang po mga sir.

    Yung feeling na, lahat ng kakilala mo sinasabihan ka na "uy! Ang payat mo na! Di mo bagay." Or, "may sakit ka ba? Laki ng pinayat mo ah!" Nakaka inis.

    Hindi nila alam yung hardwork at dedication na binuhos mo sa cutting phase mo tapos sasabihan ka lang nila ng ganon.
    Let's see after my bulk kung makakapagsalita pa sila ng ganyan sakin hehe

    prove them WRONG!!!! paps hehehe banat!

  • ninjay321ninjay321 Posts: 26E-Class
    Bulking phase first update
    80 days to go!

    Current weight: 66.5kg

    IDEQ8iWh.jpg
  • t4g4yt4g4y Posts: 1,675S-Class

    uy I spot a difference nice nice!

  • PainKillerPainKiller Posts: 165C-Class

    nice progress sir, ilang cal mo per day pag bulking?

  • ninjay321ninjay321 Posts: 26E-Class
    PainKiller wrote: »
    nice progress sir, ilang cal mo per day pag bulking?

    2800-3100 sir. Thanks po :smiley:
  • ninjay321ninjay321 Posts: 26E-Class
    t4g4y wrote: »
    uy I spot a difference nice nice!

    Salamat sir! :smiley:
  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308S-Class
    ok yan...keep it up papi
  • ninjay321ninjay321 Posts: 26E-Class
    ok yan...keep it up papi

    Thanks master!
  • ninjay321ninjay321 Posts: 26E-Class
    Getting leaner on a caloric surplus! Surprise surprise :smiley: #CRcrewmFevg82h.jpg
  • PainKillerPainKiller Posts: 165C-Class
    Ayos yan sir, nung nag bulk ka tsaka lumabas ung mga ugat? Sir ano meal plan mo ngaung bulk phase?
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