Due to my eye problem thingy I don't know if it will hurt while I am at the gym. It was hard for me picking up the weights at the floor or getting them in the rack because it pain stings in my eye once I look down on the floor or my head was facing down. Even when I lift, I can feel some pressure and pain on my left eye. Lucky I've manage to finished the entire session with the pain in my left eye.
ayus naman po sya .... strawberry yung nabili ko sakto pang lasa nya.... medyo mahal kasi 1.5k for 2lbs .... going to try next month or this august pag naubos na sya yung combat naman ... same lang sila...mali yata computation mo jet hehehehe 1 1/2 hour yan max ko yan
4 Fried Egg
100g Pork Meat Ball
1 Serving of Phase 8 (di dapat ako gagamit kaso lam ko kulang kinain ko pero mas gusto ko matulog after a long hours in the office)
Total Protein A day 140.66 (160g target / 87.5% lang nakuha ko na protein)
Total Fats A Day 62.46 (70g)
Total Carbo A Day 16.52 (40g)
Total Protein Calories 562.64
Total Fat Calories 562.14
Total Carbo Calories 66.08
Total Calories A Day 1190.86 (1500ish / roughly 400 kulang calories good thing for me cut kasi ako and di naman DL day for Friday workout)
Since I am still at the office by 1pm I decided to eat around 12nn (3 hours before hitting the gym)
12nn pre workout meal
100g chicken crispy
1 Cup of Rice
Veggies on the side
3pm (nakauwi na at nasa gym nag in)
SQUAT ATG: 140LBS x5 x5 (ilan beses na ako nag deload can't get pass the 160lbs)
BP: 120LBS x5 x5 (finally buo ko sya)
BOR: 120LBS x5 x5
Assistance training:
DB press 25lbs/25lbs x3 x10
Incline BP: 50LBS x3 x10
Incline DB Press 25lbs/25lbs
Shrugs: 70LBS x3 x20
One arm Tbar row: 35LBS x 3 x15 / x3 x15 (drop weight ako try ko damihan rep)
DB curl 20LBS/20LBS x3 x8
DB hammer 25LBS/25LBS x3 x8
DB concentration 15LBS x3 x10 / x3 x10
Cable Row 130LBS x3 x10
Finished the gym around 4:20pm ( 1hour and 20mins)
Post workout meal: (5pm)
2 Cups of Rice
4 Fried Egg
1 canned 180g Century Tuna
100g white bread
1 Burger mcdo (uwi ni mama at pinakain sa akin)
Dinner 7pm (2 hours after my post workout pero gutom pa ako)
1 cup of rice
3 Fried egg
1 Large banana
1 Serving phase 8
Total Protein A day 151
Total Fats A Day 62
Total Carbo A Day 281
Total Protein Calories 604
Total Fat Calories 558
Total Carbo Calories 1124
Total Calories A Day 2286
Percentage Protein 0.264216973 26.42%
Percentage Fat 0.244094488 24.40%
Percentage Carbo 0.491688539 49.16%
Aug 3 (rest day)
12nn Lunch:
3 Fried egg
75g pork buto buto
Dinner 5pm (office na ako maaga pumasok dahil OT walang baon hayzz gastos nanaman)
1 Large warp all beef shawarma
7 inches extra long Chicken sandwich burger king
1 Serving On whey (may napagkunan pa testing nga lasa... parang gatas na walang tamis)
Total Protein A day 133.6
Total Fats A Day 57.6
Total Carbo A Day 88
Total Protein Calories 534.4
Total Fat Calories 518.4
Total Carbo Calories 352
Comments
Pre workout
10g BCAA
Workout (8am-9:30am)
Squat ATG: 150LBS 5x5
BP: 120LBS 5x5
BOR: 120LBS 5x5
DB Press: 25LBS/25LBS 3x8
DB Curls: 20LBS/20LBS 3x8
DB Hammer: 20LBS/20LBS 3x8
Shrugs: 120LBS 3x8
Cable Row: 140LBS 3x8
Tbar row: 100LBS 3x8
Chest dips: 1x5
1x4
1x3
Bench Dips: 3x10
Post workout meal (12nn)
6 slices of White Bread
1 Cup of Rice
3 Fried Egg
100g Beef steak
200g Spaghetti
1 Medium Banana
Dinner(7pm)
1 Cup of Rice
3 Fried Egg
100g Beef Steak
1 Serving of Muscle tech Phase 8
Total Protein A day 157.52
Total Fats A Day 67.84
Total Carbo A Day 296
Total Protein Calories 630.08
Total Fat Calories 610.56
Total Carbo Calories 1184
Total Calories A Day 2424.64
Percentage Protein 0.259865382 25.98%
Percentage Fat 0.251814702 25.18%
Percentage Carbo 0.488319916 48.83%
Due to my eye problem thingy I don't know if it will hurt while I am at the gym. It was hard for me picking up the weights at the floor or getting them in the rack because it pain stings in my eye once I look down on the floor or my head was facing down. Even when I lift, I can feel some pressure and pain on my left eye. Lucky I've manage to finished the entire session with the pain in my left eye.
1:30pm (Fasted workout)
Pre workout (10g BCAA)
Squat ATG: 140LBS 5x5
BP: 120LBS 4x5
1x3
BOR: 120LBS 5x5
Goblet squat (try lang 40LBS DB) 1x10
Front squat (try lang 50LBS) 1x10
Bicep:
DB Curl: 20LBS/20LBS 3x10
DB Hammer: 25LBS/25LBS 3x8
EZ Bar Curl: 30LBS 3x10
Concentration Curl: 10LBS per arm 3x12
Back/Lats/traps
Cable Row: 140LBS 3x10
Lat pull down(Wide): 50LBS 3x8
Lat pull down(close): 50LBS 3x8
Barbell Shrugs 100LBS 3x10
Chest:
Incline BP: 50LBS 3x10
DB Press: 10LBS 1x30
15LBS 1x20
20LBS 1x10
20LBS 1x10
15LBS 1x20
10LBS 1x30
Finished the gym at 3:00pm
Post workout meal (3:30pm)
2 Cups of Rice
4 Fried Egg
100g Ham
1 250ml Milk
85g Pork chop
100g dried mango
Dinner:
1 Cups of Rice
2 Fried Egg
1 serving of Phase 8
I didn't hit the required protein and carbs for the day even the calories. Because of my eye problem.
Also going to have a diet break for 7 days due to antibiotic....
Total Protein A day 125.109
Total Fats A Day 43.451
Total Carbo A Day 238.51
Total Protein Calories 500.436
Total Fat Calories 391.059
Total Carbo Calories 954.04
Total Calories A Day 1845.535
Percentage Protein 0.271160395 27.11%
Percentage Fat 0.211894654 21.18%
Percentage Carbo 0.516944951 51.69%
Lunch 2pm (after 18 hours of fasting)
4 Fried Egg
1 Can Tuna in oil
100g Pork Meat ball
Dinner 8pm
4 Fried Egg
100g Pork Meat Ball
1 Serving of Phase 8 (di dapat ako gagamit kaso lam ko kulang kinain ko pero mas gusto ko matulog after a long hours in the office)
Total Protein A day 140.66 (160g target / 87.5% lang nakuha ko na protein)
Total Fats A Day 62.46 (70g)
Total Carbo A Day 16.52 (40g)
Total Protein Calories 562.64
Total Fat Calories 562.14
Total Carbo Calories 66.08
Total Calories A Day 1190.86 (1500ish / roughly 400 kulang calories good thing for me cut kasi ako and di naman DL day for Friday workout)
Percentage Protein 0.472465277 47.24%
Percentage Fat 0.472045413 47.20%
Percentage Carbo 0.05548931 5.54%
Since I am still at the office by 1pm I decided to eat around 12nn (3 hours before hitting the gym)
12nn pre workout meal
100g chicken crispy
1 Cup of Rice
Veggies on the side
3pm (nakauwi na at nasa gym nag in)
SQUAT ATG: 140LBS x5 x5 (ilan beses na ako nag deload can't get pass the 160lbs)
BP: 120LBS x5 x5 (finally buo ko sya)
BOR: 120LBS x5 x5
Assistance training:
DB press 25lbs/25lbs x3 x10
Incline BP: 50LBS x3 x10
Incline DB Press 25lbs/25lbs
Shrugs: 70LBS x3 x20
One arm Tbar row: 35LBS x 3 x15 / x3 x15 (drop weight ako try ko damihan rep)
DB curl 20LBS/20LBS x3 x8
DB hammer 25LBS/25LBS x3 x8
DB concentration 15LBS x3 x10 / x3 x10
Cable Row 130LBS x3 x10
Finished the gym around 4:20pm ( 1hour and 20mins)
Post workout meal: (5pm)
2 Cups of Rice
4 Fried Egg
1 canned 180g Century Tuna
100g white bread
1 Burger mcdo (uwi ni mama at pinakain sa akin)
Dinner 7pm (2 hours after my post workout pero gutom pa ako)
1 cup of rice
3 Fried egg
1 Large banana
1 Serving phase 8
Total Protein A day 151
Total Fats A Day 62
Total Carbo A Day 281
Total Protein Calories 604
Total Fat Calories 558
Total Carbo Calories 1124
Total Calories A Day 2286
Percentage Protein 0.264216973 26.42%
Percentage Fat 0.244094488 24.40%
Percentage Carbo 0.491688539 49.16%
Aug 3 (rest day)
12nn Lunch:
3 Fried egg
75g pork buto buto
Dinner 5pm (office na ako maaga pumasok dahil OT walang baon hayzz gastos nanaman)
1 Large warp all beef shawarma
7 inches extra long Chicken sandwich burger king
1 Serving On whey (may napagkunan pa testing nga lasa... parang gatas na walang tamis)
Total Protein A day 133.6
Total Fats A Day 57.6
Total Carbo A Day 88
Total Protein Calories 534.4
Total Fat Calories 518.4
Total Carbo Calories 352
Total Calories A Day 1404.8
Percentage Protein 0.380410023 38.04%
Percentage Fat 0.369020501 36.90%
Percentage Carbo 0.250569476 25.05%