100g lechon kawali (tira nung celebration nagtago na ako kasi since high fat high protein)
3 scrambled egg
2 Cheese burger patty
1 250ml milk (last na sya sa stock stop ko na)
Dinner:
5 BBQ on Stick
Total Protein A day 175.9
Total Fats A Day 96.9
Total Carbo A Day 29
Total Protein Calories 703.6
Total Fat Calories 872.1
Total Carbo Calories 116
3 hardboiled egg (whites only)
1 1/2 cup of pancit canton guisado
100g beef steak
2 250ml Milk
1 cup spaghetti noodles
Dinner:
1 cup rice
1 grilled chicken breast
2 bbq in stick
2 hardboiled eggs (whites)
1 serving mutant whey (late ko na nabili kaya di ako naka inom after workout)
Total Protein A day 188.21
Total Fats A Day 53.13
Total Carbo A Day 176.9
Total Protein Calories 752.84
Total Fat Calories 478.17
Total Carbo Calories 707.6
Thanks po, ngayon i am hitting my required protein and trying to keep fats during restday at 100g. Next 3 weeks na ako mag update ulit ng pics para makita ulit difference
Question, okay lang ba mag add ng stretching routine tuwing rest day?
kasi ang gym days ko ay MWF, rest day TTHSS. Planning to add stretching routine during TTHS para ma correct narin yung anterior tilt ko.
Thanks po, ngayon i am hitting my required protein and trying to keep fats during restday at 100g. Next 3 weeks na ako mag update ulit ng pics para makita ulit difference
Question, okay lang ba mag add ng stretching routine tuwing rest day?
kasi ang gym days ko ay MWF, rest day TTHSS. Planning to add stretching routine during TTHS para ma correct narin yung anterior tilt ko.
Pwede active restday tawag dyan. Iadjust mo yung TDEE mo dahil magbabago na yung activity level mo from light to moderate or very active meaning tataas ang iyong TD/RD daily mo basta make it 40mins max, yung tipong pagpapawisan ka, isabay mo na brisk walking para light cardio na rin
Thanks po, ngayon i am hitting my required protein and trying to keep fats during restday at 100g. Next 3 weeks na ako mag update ulit ng pics para makita ulit difference
Question, okay lang ba mag add ng stretching routine tuwing rest day?
kasi ang gym days ko ay MWF, rest day TTHSS. Planning to add stretching routine during TTHS para ma correct narin yung anterior tilt ko.
Pwede active restday tawag dyan. Iadjust mo yung TDEE mo dahil magbabago na yung activity level mo from light to moderate or very active meaning tataas ang iyong TD/RD daily mo basta make it 40mins max, yung tipong pagpapawisan ka, isabay mo na brisk walking para light cardio na rin
ah ganun ba bro sige adjust ko kasi lalagay ko sya sa restday since stretching para ma cure na din yung anterior tilt...
Sinubukan ko mag stretching masarap na masakit sya ngayon nalaman ko na di properly stretch ko may weak areas pa ako kasi masakit sya at need ko palakasin pa. So every rest day ko na lalagay stretching good for 30mins din sya.
Meal plan: 12nn
1 grilled liempo
1 fried egg
1 cheeseburger patty (MCDO since nasa mall kame kanina nag lunch)
2 BBQ pork in stick
1 serving of mutant whey
habang nanood ng youtube at nakahanap ng movie pag uwi at pag tapos mag stretching napapak ako ng
2 hardboiled egg (whole)
1 250ml milk
Dinner: 7pm (last meal before fasting)
4pcs BBQ on stick
1 hardboiled egg (whole)
1 serving of mutant whey
Total Protein A day 185.4
Total Fats A Day 77.4
Total Carbo A Day 35
Total Protein Calories 741.6
Total Fat Calories 696.6
Total Carbo Calories 140
Yup Cutting ako.... active rest day kasi nag stretching na ako... need to loosen mga muscle for the anterior tilt, mainly Glutes, Hamstring, quads, abductors. Strengthen the lower back, middle back and abdominal muscles.
done ko na last week yung mga stretching around 3 set each stretching for 30mins. Nag iimprove nman kasi during Squat on my workout days di na ako ganun kahirap since i do have operated knees
^ I was being sarcastic bro, yung tanong kasi ni jopetot weird. Hehe
hehehehe lam ko :P hmm napapaisip nga ako sa bouncer type eh kaso ang liit ko if ever hehehehe... pero ill go for Lean para ma change of lifestyle naman. Medyo much motivated ako the other day to work out kasi i have done the Squat ATG na medyo di na ganun ka hirap at nararamdamam ko improvements. Yung iba damit ko din ang laki na agad sa akin eh kakabili ko lang nun Dec12 or Jan13 ..... back to old shirts ako na hapit at maliit dati
That's good. Focus ka lang muna sa goal mo ngayon bro, maganda results sayo in short time.
Like I said sa previous post, bilib ako sayo since kaya mo bumaba sa ganyang calories, kung ako yan manginginig na siguro ako at manlalamig hehehe,
Tuloy tuloy mo lang bro goodluck!
yeah, actually ang ibig sabihin ni dalts eh para di pumasok sa "starvation/survival mode" ung katawan mo dahil sa kulang sa calories for a long period of time dahil magsa stop yun mag sunog ng fat pag ganun.
yeah, actually ang ibig sabihin ni dalts eh para di pumasok sa "starvation/survival mode" ung katawan mo dahil sa kulang sa calories for a long period of time dahil magsa stop yun mag sunog ng fat pag ganun.
Comments
One time lang ^_^
Week 3 April 16, 2013 (Restday)
Meal Plan Lunch
100g lechon kawali (tira nung celebration nagtago na ako kasi since high fat high protein)
3 scrambled egg
2 Cheese burger patty
1 250ml milk (last na sya sa stock stop ko na)
Dinner:
5 BBQ on Stick
Total Protein A day 175.9
Total Fats A Day 96.9
Total Carbo A Day 29
Total Protein Calories 703.6
Total Fat Calories 872.1
Total Carbo Calories 116
Total Calories A Day 1691.7
Percentage Protein 0.415912987 41.59%
Percentage Fat 0.515516936 51.55%
Percentage Carbo 0.068570077 6.85%
Medyo la ako gana kain nung last meal ko parang wala sa hulog at antok pa ako, pero buti na hit ko pa macros ko
Squat ATG: 100LBS x5 x5
OP: 35LBS x5 x5
DL: 110LBS x5
Meal afterworkout
3 hardboiled egg (whites only)
1 1/2 cup of pancit canton guisado
100g beef steak
2 250ml Milk
1 cup spaghetti noodles
Dinner:
1 cup rice
1 grilled chicken breast
2 bbq in stick
2 hardboiled eggs (whites)
1 serving mutant whey (late ko na nabili kaya di ako naka inom after workout)
Total Protein A day 188.21
Total Fats A Day 53.13
Total Carbo A Day 176.9
Total Protein Calories 752.84
Total Fat Calories 478.17
Total Carbo Calories 707.6
Total Calories A Day 1938.61
Percentage Protein 0.388340099 38.83%
Percentage Fat 0.246656109 24.66%
Percentage Carbo 0.365003791 36.50%
Post po ako pag uwi ko di ko lang lam kung pwede ko connect sa pc ng office sa phone ko.
Update:
April 18, 2013 (RESTDAY)
Meal:
100g fried bangus
2 tbsp peanut butter
5 pcs Happy peanut
100g smoked ham
1/2 cup nilagang bulalo
3 fried eggs
1 serving of mutant whey
Dinner:
100g grilled liempo
2 fried egg
1 serving of mutant whey
Total Protein A day 192.8
Total Fats A Day 105.94
Total Carbo A Day 16.3
Total Protein Calories 771.2
Total Fat Calories 953.46
Total Carbo Calories 65.2
Total Calories A Day 1789.86 (over ako ng 200 calories)
Percentage Protein 0.430871688 43.08%
Percentage Fat 0.532700882 53.27%
Percentage Carbo 0.03642743 3.642%
==================================================
3 Week April 19, 2013 (Fasted Workout)
Squat ATG 105 LBS x5 x5
BP: 60 LBS x5 x5
BOR 60 LBS
Post workout Meal:
100g pork steak
1 cup of rice
350g cream dory
2 egg whites
1 250ml milk
2 servings of mutant whey
Dinner:
4 BBQ pork
1 medium banana
Total Protein A day 204.6
Total Fats A Day 85
Total Carbo A Day 125.2
Total Protein Calories 818.4
Total Fat Calories 765
Total Carbo Calories 500.8
Total Calories A Day 2084.2
Percentage Protein 0.39266865 39.26%
Percentage Fat 0.367047308 36.70%
Percentage Carbo 0.240284042 24.02%
==================================================
Thanks po, ngayon i am hitting my required protein and trying to keep fats during restday at 100g. Next 3 weeks na ako mag update ulit ng pics para makita ulit difference
Question, okay lang ba mag add ng stretching routine tuwing rest day?
kasi ang gym days ko ay MWF, rest day TTHSS. Planning to add stretching routine during TTHS para ma correct narin yung anterior tilt ko.
Thanks Sir
Pwede active restday tawag dyan. Iadjust mo yung TDEE mo dahil magbabago na yung activity level mo from light to moderate or very active meaning tataas ang iyong TD/RD daily mo basta make it 40mins max, yung tipong pagpapawisan ka, isabay mo na brisk walking para light cardio na rin
ah ganun ba bro sige adjust ko kasi lalagay ko sya sa restday since stretching para ma cure na din yung anterior tilt...
Sinubukan ko mag stretching masarap na masakit sya ngayon nalaman ko na di properly stretch ko may weak areas pa ako kasi masakit sya at need ko palakasin pa. So every rest day ko na lalagay stretching good for 30mins din sya.
Meal plan: 12nn
1 grilled liempo
1 fried egg
1 cheeseburger patty (MCDO since nasa mall kame kanina nag lunch)
2 BBQ pork in stick
1 serving of mutant whey
habang nanood ng youtube at nakahanap ng movie pag uwi at pag tapos mag stretching napapak ako ng
2 hardboiled egg (whole)
1 250ml milk
Dinner: 7pm (last meal before fasting)
4pcs BBQ on stick
1 hardboiled egg (whole)
1 serving of mutant whey
Total Protein A day 185.4
Total Fats A Day 77.4
Total Carbo A Day 35
Total Protein Calories 741.6
Total Fat Calories 696.6
Total Carbo Calories 140
Total Calories A Day 1578.2 (pasok parin sya)
Percentage Protein 0.46990242 46.99%
Percentage Fat 0.441388924 44.13%
Percentage Carbo 0.088708655 8.87%
Finally meeting the required macro for the protein
Meal Lunch:
2 chicken breast
1 chicken drumstick
100g tapa
1 fried egg
1 serving of mutant whey
1 250ml milk
Dinner
1 chicken breast
1 scrambled egg
2 serving of mutant whey
Total Protein A day 184.6
Total Fats A Day 78.6
Total Carbo A Day 31
Total Protein Calories 738.4
Total Fat Calories 707.4
Total Carbo Calories 124
Total Calories A Day 1569.8
Percentage Protein 0.470378392 47.03%
Percentage Fat 0.450630654 45.06%
Percentage Carbo 0.078990954 7.89%
Squat ATG: 110 LBS x5 x5
OP: 40 LBS x5 x5
DL: 120x5
Post Workout meal:
300g cream dory
1 cup of rice
1 gardenia black forest bread
1 garlic bread
250ml milk (non fat)
1 serving of Mutant whey
Dinner:
3 hardboiled egg
100g oat meal
2 serving mutant whey
Total Protein A day 204.2
Total Fats A Day 51
Total Carbo A Day 187.1
Total Protein Calories 816.8
Total Fat Calories 459
Total Carbo Calories 748.4
Total Calories A Day 2024.2
Percentage Protein 0.403517439 40.35%
Percentage Fat 0.226756249 22.67%
Percentage Carbo 0.369726312 36.97%
Done some stretching for my anterior tilt mga 30-40mins
Meal Lunch:
3 scrambled eggs
1 Gardenia Black forest
100g Mapo Tofu
250ml milk
1 Serving Mutant Whey
Dinner:
2 BBQ pork on Stick
56g Corned Beef
1 Scrambled Egg
2 Serving of Mutant Whey
Total Protein A day 179.2
Total Fats A Day 79.2
Total Carbo A Day 58
Total Protein Calories 716.8
Total Fat Calories 712.8
Total Carbo Calories 232
Total Calories A Day 1661.6
Percentage Protein 0.43139143 43.13%
Percentage Fat 0.428984112 42.89%
Percentage Carbo 0.139624458 13.96%
active rest day?
done ko na last week yung mga stretching around 3 set each stretching for 30mins. Nag iimprove nman kasi during Squat on my workout days di na ako ganun kahirap since i do have operated knees
Yup meron po ganun, anything you do kahit sabihin mo cardio, biking, swimming or anything during your restday it would be consider as active restday.
@Sir Allen101
ayaw ko na mag bulk heheheehe bulky na nga ako :P
hehehehe lam ko :P hmm napapaisip nga ako sa bouncer type eh
Like I said sa previous post, bilib ako sayo since kaya mo bumaba sa ganyang calories, kung ako yan manginginig na siguro ako at manlalamig hehehe,
Tuloy tuloy mo lang bro goodluck!
Salamat sir, yup tuloy tuloy lang hangang makuha target weight
This is what I need
MWF = workout days (high carbs , high protein, low fat)
TTHSS = restdays (high protein, high fat and low carbs)
Pwede ko ba pasok cheat day sa workout days? or any of the restdays?
@Sir DSmall
Yan po ba yung after 3-4months IF need ko mag diet break? or atleast once a week talaga need ko mag cheat day?