i enjoy my chicken with suka, lalo na sa chicboy,part by part ang kain ko, lets say, kagat sa hita then kagat sa breast, para ang lasa same same, then madameng kanin subo sabay sabay hangang nde kasya sa bibig. ds saw me kung pano ako kumain, imaginin nyo nalang, lolz
First time on Gold's Acropolis, Well I am somehow disappointed. No Power Cage :unhappy, there's only 3 Olympic Bar and countless machines :unhappy: No one except me uses the squat rack except me(there are almost 15-20 people) and the free weights area is kinda small. IMO Eclipse is still better!
Squats:
45x5
135x5
155x5
185x5
195x5
Incline BP:
95x5
115x5
Flat BP:
95x5
105x5
Dumb bell BP:
40 each hand by 8 (2 sets)
Row Using Machine mas mahirap to kasi nakalean ka sa machine ang somehow naiipit yung chest mo and andun ang pressure:
45x10
80x5
weight: 168lbs. Anyareh?!? haha
Okay nadin. but i dont feel like i get what i paid for.
wow bigat na sir ah 168lbs.. aww panget pala nung branch na yun kahapon i was on rob. galleria may golds pala dun mejo maliit lang pero sa tingin ko dame ng gamit sa loob at may power cage bagong open lang ba yung sa acro?
literal na I feel like i dont know what im doing lol adjustment phase muna getting the form corrected before going heavy.
struggle correcting SLDL parang sa lower back tumatama ndi sa hams. okay lang ba magbend ang knees pero konti lang?
yung legpress dun nakaupo tas straight lang ndi tulad ng sa iba na ilalim ka tas push pataas. mas okay ba yung old style na parang nakaincline?
ganito legpress machine nila
ok lang sir basta ramdam mo yung stretch sa hamstrings pag lowering phase sa SLDL.. ako mas preferred ko ung parang naka decline na leg press parang mas ok yung tama..
@JC okay ba yung sa galleria na branch? hays yun lang din kasi ang legpress machine dun. tapos hangang 230lbs lang yung legpress machine. lol pati nga deadlift machine nadin! WTF! lahat ginawang machine.
@JC okay ba yung sa galleria na branch? hays yun lang din kasi ang legpress machine dun. tapos hangang 230lbs lang yung legpress machine. lol pati nga deadlift machine nadin! WTF! lahat ginawang machine.
di ko napasok sa loob sir eh.. pero kung passport type ka try mo icheck.. pero mukhang madame gamit sa loob..
sabay mo sa meals mo 2 servings ka din ba? yung isa sa 11am meal mo tas yung pangalawa immediately after ng WO mo.. or yung isa pede mo gawin parang snacks, mga bago ka umuwi parnag preWO drink nadin.
depende sa macro's mo yan sir, kung hindi mo tlaga makuha yung protein requirements sa macro's mo. pede ka magtake ng kahit 3-4 servings. example 1 200g yung nsa macro's list mo pero nakaka 150g ka palang pede ka magtake nyan para mareach mo yung target mo.
uu magbabaon ka ng whey sa office. mas madali magtimpla kung may skaker bottle ka din kasi pede mo sya ishake shake while working.
kahit ndi mo sya isabay sa postWO meal, mas okay kung immediately after WO. yep 3 kutsara kasi per serving.
hindi ko pa natry magfish oil. after a year ko maggym saka lang ako nagsupplements. and whey palang natry ko ahaha.
ako sa lagayan ng gatas ng baby tas shaker. Try mo yan sir timplahin sa freshmilk ang sarap. lasang chocolate milk shake.
yung gingawa kasi jan eh parang total Calorie need to bulk or Cut tapos divide by percent ex 40%protein 40%carbs tas 20%fats,
Okay sir! so kung ano yung content ng PM7, babawasan ko sa mga food intake ko like sa carbo and fats right to compensate the additional add on ng pm7 nutrients para hindi lumagpas yung Carbo and fats ko tama sir or as is kung ano yung meron sa nakain ko?
To clear things up when preparing PM7 and intakes... basically each shot or intake are all consisting of 3 tablespoons of PM7 at 8oz sa shaker or blender or baso tama po sir?
Comments
Langya nauwi sa eating contest amf!
Squats:
45x5
135x5
155x5
185x5
195x5
Incline BP:
95x5
115x5
Flat BP:
95x5
105x5
Dumb bell BP:
40 each hand by 8 (2 sets)
Row Using Machine mas mahirap to kasi nakalean ka sa machine ang somehow naiipit yung chest mo and andun ang pressure:
45x10
80x5
weight: 168lbs. Anyareh?!? haha
Okay nadin. but i dont feel like i get what i paid for.
literal na I feel like i dont know what im doing lol adjustment phase muna getting the form corrected before going heavy.
struggle correcting SLDL parang sa lower back tumatama ndi sa hams. okay lang ba magbend ang knees pero konti lang?
yung legpress dun nakaupo tas straight lang ndi tulad ng sa iba na ilalim ka tas push pataas. mas okay ba yung old style na parang nakaincline?
ganito legpress machine nila
di ko napasok sa loob sir eh.. pero kung passport type ka try mo icheck.. pero mukhang madame gamit sa loob..
@Sir mighty naisip ko n nga din yan. Kaso parang sayang ang bayad try ko muna sa ibang branch. Pag wala balik nalang talaga
Not feeling well nilalagnat pa hays.... galing tumiming ng sakit na to bwisit
Flat BP
Incline Dumbbell
Wide Grip Dips
Seated Overhead dumbbell press
Standing Side Laterals
Cable Push down
EZ bar skull crushers
grabe after nito nanginginig na yung braso ko and hirap nadin igalaw hahaha. masakit na masarap. lol
Post WO Meal:
1can Tuna
1.5Cups Brown Rice
2 eggs 1 eggwhite
1 banana
1 Serving ON
*BURPPPPP*
IF leangains ako at feeding window ko 11am-7pm
Paano ko pala masisingit yung Promatrix 7 dyan? 3 tablespoon on 8oz / glass of water right?
sabay mo sa meals mo 2 servings ka din ba? yung isa sa 11am meal mo tas yung pangalawa immediately after ng WO mo.. or yung isa pede mo gawin parang snacks, mga bago ka umuwi parnag preWO drink nadin.
So kung kasama sa preWO meals.. magdadala ako ng 3 kutsarang pm7 na naka balot sa plastik at sa opis ko na mismo hahaluin hehehe.
Tapos paguwi ko, timpla ng mabilisan 3 kutsara pa rin sa isang basong tubig.
Tapos pagtapos ko maggym... like isasabay ko na sya sa post WO meal right? 3 kutsara pa rin..
About fish oil, 3 capsules a day dba? pwedeng 1 sa pre workout, 2 sa POST WO? hehe
uu magbabaon ka ng whey sa office. mas madali magtimpla kung may skaker bottle ka din kasi pede mo sya ishake shake while working.
kahit ndi mo sya isabay sa postWO meal, mas okay kung immediately after WO. yep 3 kutsara kasi per serving.
hindi ko pa natry magfish oil. after a year ko maggym saka lang ako nagsupplements. and whey palang natry ko ahaha.
So wala na yung last shot before bedtime ano sir?
Pahabol pala..
Hindi ko alam yung needed protein macro ko hehe paano ba malalaman?
yung gingawa kasi jan eh parang total Calorie need to bulk or Cut tapos divide by percent ex 40%protein 40%carbs tas 20%fats,
Sample:
2500Calories
2500*.4 = 1000Calories/4 = 250g Protein
2500*.4 = 1000Calories/4 = 250g Carbs
2500*.2 = 500Calories/9 = 55.56g Fats
Sample lang yan depende sa gusto mong percentage breakdown.
ayun. ahahah sana tama ang aking computation.
Eto yung last week friday ko na listed hehe..
5 hardboiled egg 1 pc per 6.29 P 5.3 F 0.56 C
Protein 31.45 g
Fat 26.5 g
Carbs 2.8 g
390 Calories
Century Tuna Hot and Spicy
Protein 13g
Fat 8g
Carbs 3g
140 Calories
6 Pandesal ( 1 pc = 2.7 p 1.7 f 15.1 c )
Protein 16.2g
Fat 10.2g
Carbs 90.6g
522 calories
4 Tables spoon Lily's Peanut butter ( 2 tbsp per 8 p 16 f 16 c )
Protein 16g
Fat 32g
Carbs 32g
460 Calories
2 cups White rice
Protein 12.2g
Fat 1g
Carbs 115.6
524 calories
Adobong Manok 1 serving ( 3-4pcs tinadtad na chicken breast ata di ko sure basta kain lang )
Protein 27.8g
Fat 20.8g
Carb 1.8g
314 Calories
2360 total calories
Maintenance 2108 calories a day
Fat loss 1687 CALORIES/DAY
at
P 116.65
F 98.5
C 245.8
P 466.6
F 886.5
C 983.2
2336.3
P 0.20
F 0.38
C 0.42
P = protein F = Fat C = Carbo
20% + 38% + + 42% = 100%
Dba sir ang baba ng protein.. taas ng fat.. so yun nga kaya napaisip ako na mag pm7 ( pasok sa budget eh )
To clear things up when preparing PM7 and intakes... basically each shot or intake are all consisting of 3 tablespoons of PM7 at 8oz sa shaker or blender or baso tama po sir?