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Haven't put any update but...
I really hate my lower body now. Consulted a PT and have my mobility/strength checked and basically the diagnosis is that my glutes and quads are not firing properly, my hamstring are tight AF - all three of which are what I expected is happening, which causes my lower body to compensate in a lot of my lower body movements. Been suffering it for awhile and I have a chiro before to check with and repair. But now I don't have my chiro so not really sure what to do. I was told that I just need activation therapy to wake up my glutes and quads muscles.
I just rely on myfitnesspal and log in all my food there. Every gram of any food has different macro breakdown.
For instance, one serving of rice, which is 45g (or 1/4 cup) of bigas (uncooked white rice) is equal to 36g carbs when cooked. Remember that white rice needs to be cooked with water and depending on how much you add varies on how much grams you get afterward. I usually weigh out the dry rice, cook it then re-weigh it so I will know how much is the conversion. If you are lazy, typically it's x2. So 90g of cooked white rice = 36g carbs.
For chicken, say if it is 99% fat free, it should be 4oz = 44g protein.
Black coffee + splenda
Mga sirs ok lang kaya yun dapat rest day ko pero ginagawa kong workout day? kasi 5x a week ako nag woworkout.. 30mins to 1hr pag weekdays tapos 1-2hrs pag weekend.. then 2 days na rest.. kaso parang pag nag rerest day ako, naguiguilty ako na di ako nag bubuhat eh, feeling ko ok naman pakiramdam ko kaya nag bubuhat ako kahit sa bahay lang.. so parang nawawalan ako ng rest day..