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jazone

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jazone
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  • JAZONE 3.0

    Sep 6

    Early Morning weigh-in after bathroom:
    66.65

    Exercise:
    2.5 hours jiu jitsu

    Fasting:
    Leangains Day 55

    Last meal yesterday: 9 pm

    First meal today: 12nn

    Last meal today: 10 pm

    Note:
    Matamlay nanamn ako sa training. Parang wala ako lakas to do takedowns. Nahihirapan tulyo ako labanan yung mas mabigat or mas mabilis sakin.

  • Total Number of Active Members?

    me active haha

  • help! newbie!

    Hi Bro!

    Magrecommend po ako ng lifting at eating program for you cut.

    Eating program:
    Leangains intermittent fasting
    Ito na ata ang pinakaeffective na cutting method na ginamit ko. Basically you fast for 16 hours and only eat within the 8 remaining hours every day. Then to accelerate the fat loss, lift while in a "fasted" state. Ok din lang naman kung fed state ang lift mo hindi siya big deal. Mas mabilis lang talaga pag fasted.

    Example
    first meal of the day: 12 nn
    last meal of the day: 8pm

    Kakain ka lang between 12nn-8pm. Anything before and after is tubig lang talaga. Mga first few days mahirap, pero pag nagadjust na katawan mo napakadali na niya.

    Types of foods:
    Carb cycling style. Eat carbs only during workout days and only AFTER workout. Konting carbs lang before workout and on non workout days. Mostly protein ang diet mo.

    I highly recommend calorie tracking with myfitnesspal para accurate ang diet mo. Ito sample calories at macros based sa isang 180 lb na guy. Meron kasi ako excel file na kinacalculate na ang tamang calories.

    Calories and Macros on Training days
    2455 calories
    245 carbs
    41 fat
    276 protein

    Calories and Macros on rest days
    1580 calories
    28 carbs
    217 protein
    67 fat

    You dont have to follow this to the letter, general guideline lang. You can get a copy of the excel file on how to calculate the macros and PDF guide here:

    https://www.reddit.com/r/leangains/comments/1jlsfx/tldr_guide_of_31minutes_ama_pdf/

    Lifting Program:
    Starting strength/ GSLP/ Stronglifts

    Itong tatlong to mga general strength based workouts. Since nagsisimula ka palang, highly recommended ko itong tatlong to in terms of efficiency. For cutting, highly recommended ang 3 lifting days and 4 rest days The reason is 3 lifting days meaning 3 times ka lang kakain sa isang linggo ng high calorie(note the calorie example sa taas.) On your rest days, you will eat the low calorie version. Dun ka papayat kasi mas maraming beses ka kakain ng konti kesa marami. Rest day does not mean not doing any exercise ha. It only means you wont lift heavy weights. You can do pushups, some jogging etc on rest days.

    Starting strength will teach you the basics. You dont have to follow its 3 day program pero I highly suggest you watch on how to do each lift with starting strength videos sa youtube.

    Stronglifts is similar sa starting strength pero 5x5 instead of 3x5. Meron din videos on how to do the lifts properly

    GSLP does not have videos on how do the lifts kaya learn them from the first two. Pero favorite ko to kasi hindi siya super strict tulad ng first two. You can add "plugins" based on what you want to improve further. Example you want better biceps, so do the primary compound lifts and then add a "bicep plugin exercise" etc. It also endorses exercises on rest days na pwede mo gawin. May mga challenges pa. Download mo yung 2nd edition PDF ng GSLP.

    Example ng program ko dati:

    Monday
    GSLP w/ arm plugins

    Tue
    BJJ

    Wed
    GSLP w/ back plugins

    Thur
    BJJ

    Fri
    GSLP w/ leg plugins

    Sat
    BJJ

    Sunday
    rest talaga

    Yan program ko dati bago ako nagfocus more on BJJ dahil may upcoming competition. I never felt a burnout kasi ginawa ko lahat yan 1-2 hrs a day lang. Infact, maeexcite ka pa magbuhat kasi yun yung lamon days mo.

    Tracking:
    Track your progress properly. Weigh yourself every morning AFTER banyo. Pictures once every month para makita mo monthly progress. Do measurements as well and track your BODY FAT% loss. Here is a site that can teach you how to track properly:

    https://rippedbody.com/diet-guides-main-page/

    Since cut ka, you need to know the difference between weight loss nad fat loss
    Weight loss = nabawasan ka ng timbang
    Fat loss = kung ilan yung actual na FAT dun sa nabawas mong timbang

    Sample:
    you loss 10 lbs in 1 month
    If you follow proper diet at exercise, you will probably experience something like:
    8 lbs fat loss
    2 lbs muscle loss

    Yan yung ideal. Alot of fat lost and minimal muscle loss. Kapag ganito ang nangyari:
    5 lbs fat loss
    5 lbs muscle loss

    Ibig sbhn may mali kang ginagawa. Maaaring not enough protein. Muscle loss is very hard to avoid during a cut so you have to minimize it as best as you can. Here is a good example. Sorry sa picture ko ha, example lang haha:

    152.9 lbs ako sa left nung 2015 when I was a pure cardio bunny and very low calorie diet everyday, did not care sa mga protein protein. Sa right is 151.43 lbs ako, proper diet na. Look at the difference. 1.5 lbs lang ang pinagkaiba ng weight pero clearly sa left sobrang skinny fat ako at natunaw mga muscles ko kakajogging. Sa right kita na mas maraming muscle at mejo konti ang fat. Sa left, i lost alot of fat and muscle. Sa right, i lost alot of fat and minimal muscle.

    Track your progress efficiently para you know you are losing fat ^_^

  • JAZONE 3.0

    Aug 28

    Early Morning weigh-in after bathroom:
    66.75

    Exercise:
    None

    Fasting:
    Leangains Day 49

    Last meal yesterday: 8 pm

    First meal today: 12:nn

    Last meal today: 9pm

    Note:
    Nakakapikon na tong sakit na to. Hindi na nga ako makapaggym kasi baka lalo hindi gumaling, hindi pa ako nakasama sa BJJ training kagabi kasama yung brown belt na head ng Ronin BJJ sa BF homes. Sayang na sayang yung dapat magiging experience ko dun.

  • JAZONE 3.0

    Aug 9

    Early Morning weigh-in after bathroom:
    67.95

    Average weight this week:

    kg 67.9
    lbs 149.6939

    Exercise:
    2.5 hrs jiu jitsu

    Fasting:
    Leangains Day 34

    Last meal yesterday: 9:30 pm

    First meal today: 12:30 pm

    Last meal today: 9:30 pm

    Note:
    None