Pat's Weight Loss

135

Comments

  • patr3ckpatr3ck Posts: 185
    ^ sir nag deload ako sa overhead press balik muna 70lbs pero ok sya nun monday ngayon lang nagka-time mag-internet dito sa house pagod kasi lagi.

    share ko lang pic ko back in 2005 when I was at 172lbs kahit mabalik ko lang yung dati ko figure, with cuts sana kung palarin hehe

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    eto naman yung biggie version (pre workout version)

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    Progression sa workout ok naman
    Squat 95lbs 5x5
    Bench 95lbs 5x5
    Deadlift 110 1x5
    Overhead 70 5x5

    Daily caloric intake according to BMR plus activity level adjusted to target weight = 1700 (more or less hindi ko din naman kasi masakto)
  • donbuhdonbuh Posts: 3,164
    rider ka ba pat??
  • monching11monching11 Posts: 7,273
    laki na rin ng pinayat mo sir compared sa dati.

    +1 with bruh, biker ka ba?
  • patr3ckpatr3ck Posts: 185
    It's been a long while, update ko lang 'tong journal ko.

    My progress so far:

    ============= STATISTICS ==============

    Stats as of Jan 3, 2012
    Weight: 204 lbs / 92.8 kg
    Blood Pressure:
    Max Systolic... 118 mmHg
    Min Diastolic... 76 mmHg
    Pulse/min... 95
    Body Fat Estimation:
    Fat Index... 28.4%
    Fat Mass... 57lb 14oz / 26.3 kg
    Free F. Mass... 146lb 7oz / 66.5 kg
    ======================================

    Stats as of Mar 11, 2012
    Weight: 183 lbs / 83.1 kg
    Blood Pressure:
    Max Systolic... 130 mmHg
    Min Diastolic... 75 mmHg
    Pulse/min... 65
    Body Fat Estimation:
    Fat Index... 24.2%
    Fat Mass... 44lb 4oz / 20.1 kg
    Free F. Mass... 138lb 12oz / 63.5 kg


    Analysis:

    1. Weight: I lost 21 lbs / 9.7 kg of body weight.
    2. Fat Index: I lost approx 13 lbs of body fat.
    3. Free F. Mass: Unfortunately I also lost 8 lbs of muscle.

    Naging aggressive kasi yung diet ko nung first 2 weeks ng Feb. Sobrang busy kasi sa activities kaya hindi ako nakaka-gym, ang ginawa ko to compensate binawi ko sa diet. Ayun, nabawasan tuloy ang maskels. Only good thing is at least bumaba yung BF% ko.

    Sa workout naman, 1 month ko lang na try yung stronglift 5x5. Pansin ko parang maganda 'to pang recomp kasi erratic yung muscle/fat gains and loss ko. During the stronglift workout yung weight ko stayed almost the same. I lose fat pero I gain muscle at the same time pero very minimal. Nag-switch kasi ako sa 4 day split nung bumalik ako ng gym until this week.

    Meron pala ako nabasa, hindi ko lang maalala kung aling book yun eh na, "it's not important how much you weigh, it's how you look that counts." So my new target:

    Fat Index: 20% BF (regardless of total body weight)
    Target Date: May 31, 2012
    Target Fat loss: 8 lbs of fat with minimal muscle loss (2 lbs max)

    Once ma-hit ko na yung desired BF% balik ako ng SL5x5 3-day split to recomp until ma-hit ko naman yung actual target na 15%. Sana ma-attain ko.:sad:
    Only reason bakit gusto ko muna 20% bago mag recomp is to look normal. Miss ko na yung nung payat/ave weight pa ako eh.

    BTW, sir buh and sir monch to answer your previous questions, Yes sir I'm a biker.:welcome:

    Teka yung previous pics ko pala was taken in 2005. Malapit-lapit na din ako sa ganun. Around 173-175 lbs ako dun sa pic na yun.
  • donbuhdonbuh Posts: 3,164
    pat kilala mo si nap villanueva??uncle ko yun sya kaunaunahang may royal enfield dito sa pinas..member sya ng hardcore brothers, me show sila eh..ewan anu yun..ahahaha
  • patr3ckpatr3ck Posts: 185
    donbuh wrote:
    pat kilala mo si nap villanueva??uncle ko yun sya kaunaunahang may royal enfield dito sa pinas..member sya ng hardcore brothers, me show sila eh..ewan anu yun..ahahaha

    friend ko sila jimmy natambay ako ng hardcore crib back in 2007 nun kakasimula pa lang ng shop ng hardcore bros. and yes nakita ko yung bike ng uncle mo naglalaway nga ako nun eh hehe ganda ng royal enfield military green old school na old school. teka uncle? wlangya ang tanda ko na nga.:verysad:

    btw easy ride pala yung show nila.
  • donbuhdonbuh Posts: 3,164
    yun easy ride..ahahaha..minsan lang ako nakapanuod..sanay na naman ako sa kanyang artistahin tlaga...in runs in the family...ahahaha
  • monching11monching11 Posts: 7,273
    ^

    HAHAHAHAHAH naunahan mo ko bruh sasabihn ko na it runs in the family nyo!
  • patr3ckpatr3ck Posts: 185
    haha onga eh mga artistahin tlga. kakainggit. sna maging fafa-ble din ako.:twitcy:

    Mga bro sa kaka-research ko parang gusto ko tuloy subukan 'tong p90x. Kakatapos ko lang mag-DL ng complete videos and docs. Maganda dito pwede gawin sa bahay kaya hindi ko na kelangan pumunta pa ng gym. After ng workout, ligo tas plakda na sa kama. After watching the whole thing mukhang iiyak ako ng dugo dito, bahala na si batman.

    BTW, san kaya makakabili ng murang pull up bar and resistance bands?



  • donbuhdonbuh Posts: 3,164
    don't be fooled..kapag nasa bahay ka mas tatamarin ka..punta ka sa buy and sell section dito..may gym equipment na bibenta..mas ok pa yun kesa jan..
  • patr3ckpatr3ck Posts: 185
    ^sir buh kaka resign ko lang from work last friday kaya madami nako time for workout.hehe I'll spend this entire month on p90x. I'm currently 175lbs as of this morning, goal ko is 160lbs after 1 month of p90x and jogging.

    Started p90x nung wednesday lang. Nagcrash kasi harddrive ko kaya I had to download yung 7gig worth of videos ulet, ampupu. I was also able to score an Iron Gym Pull up bar for only P450, yipee! Pinag-iisipan ko pa yung Pushup Pro kung kukunin ko din kasi mukang hindi naman kelangan.

    Pamatay yung ab ripper x, walangya! Nag stomach cramps ako. Hindi ko na natapos hanggang 3 crunchy frogs lang ako tas wala na. 2nd ab ripper x workout ko ganun pa din, stomach cramps. Try ko mag supplement ng magnesium malate baka makatulong, tingnan ko result sa sunday.

    I also started jogging first thing in the morning since saturday alternating 2-days ON 1-day OFF para tulong sa fat loss sabayan ko din ng bcaa (xtend) to minimize muscle wastage.
  • patr3ckpatr3ck Posts: 185
    ^ Scratch that! I stopped p90x nung napanood ko yung "I want to look like that guy" I only lost 3lbs since last month which is not good. Mejo nag-deviate kasi ako sa diet nung nag-resign ako. Biglang nagka-time magliwaliw ayun na derail nanaman yung progress ko. Bad trip, nagpa-impluwensya ako sa mga nagssabi na "bawi ka na lang next month!" Pero anyway, 2 weeks na'ko sa MaxOT. Hope to lose 2lbs per week til end of May. Update ko na lang yung stats sa side panel para mas neat tingnan.

    Pasensya na pala mejo magulo yung programs ko before. Hindi kasi ako maka-settle sa program na comfortable ako. Hindi kasi ako mapakali. This time stick ako sa MaxOT.
  • patr3ckpatr3ck Posts: 185
    not so bad progress actually sir pat but tama ka mali nga yung "bawi ka na lang next month" coz a month of carelessness could end you up back to where you started. sakin kasi pag medyo nadederail ako ng onti (onti lang naman) sa normal programming ko sa diet and workout I always say "babawi ako bukas" take note babawi w/o the "lang" factor and bukas not next month meaning i'm really gonna do it. step my game up ulit to avoid falling off the wagon cheers nonetheless sa progress mo sir! :cool:

    thank you sir. hirap nga talaga sa mga "bawi na lang" Ganun na kasi nangyari sakin dati kaya lumobo ako ng todo. Lesson learned.
  • rotrot78rotrot78 Posts: 1,147
    sir pat napansin mo dun sa documentary na yun, bulk or cut sya max OT pa rin nagkakatalo talaga sa nutrition. goodluck and stay fit!
  • monching11monching11 Posts: 7,273
    ^

    +1000

    Dun talaga pinakita ang importance ng nutrition. Training is very much the same
  • patr3ckpatr3ck Posts: 185
    rotrot78 wrote:
    sir pat napansin mo dun sa documentary na yun, bulk or cut sya max OT pa rin nagkakatalo talaga sa nutrition. goodluck and stay fit!

    Yes sir, am lifting heavy ass weights, well, heavy para sakin.hehe Thank you sir!

    monching11 wrote:
    Dun talaga pinakita ang importance ng nutrition. Training is very much the same

    Yun nga eh, hirap lang masyado na-ingrain sa utak ng tao yung lift heavy low reps = bulking, light weights high reps = cutting. Kaya sa gym mas napapagod ako mag-explain kung baket heavy weights buhat ko kahit cutting phase ako kesa sa actual workout.hehe
  • patr3ckpatr3ck Posts: 185
    [align=center]CLENBUTEROL ASSISTED CUTTING[/align]

    Day 1: Took 20mcg at lunch. Very minimal shakes, no other side effects. Took another 20mcg at 6pm. Increased potassium intake by adding 2 bananas to my protein shake, once in the morning and then another one in the afternoon for a total of 4 bananas and 4 scoops of whey.

    Shoot! Sira ang diet. Napainom ako tonight, napatambay ng kaboom with the pres. of our mc. tas napaderetso ng club idol sa cubao. bawi na lang sa light cardio mamaya sunday night.

    Day 2: Hangover. No cardio. Pahinga lang today. Took 20mcg at breakfast tas another 20mcg ngayon. Same as yesterday lang pakiramdam ko. Upping the dosage tomorrow to 60mcg.

    Day 3: LEGS WORKOUT DAY. Ok, things got a little weird today. Warmup pa lang I could tell something is wrong. My heart rate is higher than normal (on workouts.) Squats ok lang, same as before 120. Pero I'm breathing heavier than before. After ng last set naging slightly light-headed ako. Yung bantay ng gym nakatingin sakin na parang "ok lang kaya to?"

    Anyway, Leg press naman. Good progress. 150lbs upping it to 175lbs next week. Mejo normal na yung heart rate ko. Baka nabigla lang ako dahil galing ng 2 days rest and my clen yung system ko. SL Deadlift, sa 1st workout set ng cramps yung daliri ng paa ko. BUti na lang last rep na kaya ok lang. Pahinga konti, masahe masahe sa daliri. 2nd set, nasa 3rd rep pa lang nag cramps nanaman kaya tinigil ko na.

    Last 2 workouts ko sana LP and seated calf raise kaso hindi ko na tinuloy mahirap na baka yung calves ko naman yung mag cramps, delikado. So nag-cooldown na lang ako sa stationary bike to end my workout.

    Habang nagba-bike ako naramdaman ko nanaman yung pagiging light-headed pati hinihingal ako ng todo pero yung intensity naman same as my normal 15min cardio. Tinigil ko na lang after 10mins. Obserbahan ko na lang muna uli sarili ko bukas pero stick muna siguro ako today sa 40mcg. I'll take 20mcg later sa post workout meal. Then another one sa M3 ko. Dagdag din ako ng 1 banana baka kulang pa sa potassium.
  • patr3ckpatr3ck Posts: 185
    DAY 3 (cont): Contrary to what I said earlier I still went ahead and took 60mcg today. 20mcg per dose. Tomorrow is chest day. Hope everything goes well.
  • rotrot78rotrot78 Posts: 1,147
    well sir ganyan talaga side effect nyan kasi nakagamit na rin ako nyan the more the dosage for me ha bumibilis tibok ng puso ko kahit wala ako ginagawa. kaso pag yung dosage na yan ok na sayo tataas ka na naman.. asthmatic kasi ako nung highschool ako kaya medyo alam ko ang mga side effects nyan.. kaya ang alam ko dyan may cycle din yan..
  • patr3ckpatr3ck Posts: 185
    Un nga sir, dapat ba bawasan ko intensity ng workout? Hindi kaya ako masyado ma pwersa pag maintain ko yung intensity ng workout ko? BTW ng cramps nanaman ako kagabi sa calves naman amp!

    Yung cycle nga pala pinag-iisipan ko pa eh, ang mahal kasi ng ketotifen. Kung hindi ako makabili 2 weeks on 2 weeks off ko na lang tong clen.
  • patr3ckpatr3ck Posts: 185
    DAY 4: CHEST AND FOREARMS. Ayus ang workout ngayon vanity muscle group day kaya excited mag-gym. Konti lang tao sa gym wala yung mga usual na kasabay ko kaya hindi tuloy ako maka-spot. Sa workout set (125lbs. pero may ibubuga pa) ng incline bench may nag-spot sakin kaso tapos na sya nun kaya umalis na din. Nag machine na lang ako sa flat and decline 160lbs, not sure how it translates to free weights pero happy ako sa progress. Forearms no problem din. Pati 15min cardio ko ok na. Hindi nako todo hingal, yung tipong normal lang na habol ng hininga while doing cardio. Until sumampa ako ng kotse....

    Pagkasarang-pagkasara ko ng pinto, anak ng po7@! Pinulikat yung binti ko. Putsa hindi ko alam kung panong pwesto gagawin ko, hindi naman ako makalabas dahil hindi ako makatayo ng maayos. Tiniis ko na lang yung sakit, halos maiyak ako. Lahat na ata ng santo natawag ko, pati mga cuss na hindi ko normally sinasabi, lumabas sa bibig ko. Kelangan ko na talaga ng supplementation ng taurine. Punta ko ke bodyblast bukas to get CGT-10. Creatine tablets preworkout, CGT post. Update ule tom kung ano bagong misadventures with clen.

    EDIT: BTW, I took 60mcgs today after ng workout. 20mcg sa post workout meal then 40mcg sa dinner. Bukas 80mcgs naman.
  • monching11monching11 Posts: 7,273
    sideffect nya ung cramps? awts
  • patr3ckpatr3ck Posts: 185
    Oo bro, madalas pa naman ako mag-cramps sa binti tsaka daliri sa paa kaya yari ako neto pag legs and calves day. Pati pala sa abs nagka-cramps din ako. Tingnan ko kung ano mangyayari sa friday. Baka maiwan lalo yung mga body parts na un. Try ko din mag supplement ng taurine and magnesium malate. Bwiset tong clen pinapagastos ako ng todo. Isang cycle lang ako neto tas ayaw ko na. Magastos!
  • monching11monching11 Posts: 7,273
    madami naman water intake mo ser? eh kung mag saging kaya? shet sakit sa bulsa nyan kung madadagdagan pa
  • patr3ckpatr3ck Posts: 185
    More than 2 galons a day ako bro. Malakas talaga kasi ako sa tubig kahit dati pa. Yung saging naman nakaka 4 ako per day, sinasabay ko sa protein shake. Ngayon prang hindi nako sanay na walang saging yung whey ko.
  • patr3ckpatr3ck Posts: 185
    DAY 5: BACK AND TRAPS. I'm happy to report na walang cramps today. Mejo muntik lang magsimula yung cramps ko sa middle toe while doing cable rows pero hindi naman nagtuloy. Tama si bro monch. Kulang pa pala ako sa tubig. I drank around 1.5 gallons between waking up and before mag-gym and, presto! Aus na. No need to buy CGT, buti na lang. Matutuloy ko na yung 45-Day Clen Ketotifen Cycle. BTW, BW Deadlift ako today kaya sobra tuwa ko.:sport: (actually 3lbs over sa BW):smile:

    DOSE: 80mcg na today, I don't expect to see much difference in 1 week pero after ng 2nd week sna halata yung difference. Will take 40mcg mamayang post-workout meal then another 40mcg sa M3.
  • DSmallDivideDSmallDivide Posts: 4,565
    good job sir! palakas ng palakas ka na sa DL! :cool:
  • monching11monching11 Posts: 7,273
    Nice! hehehehehe baka naga-adjust pa body mo sir kaya nag c-cramps hehehehe.

    BTW, LOL @ your sig! hehehehe
  • patr3ckpatr3ck Posts: 185
    ^ Baka nga, sana naka-adjust na katawan ko sa clen para dere-deretso na walang hassle. Sa sig, un kasi biglang pumasok sa isip ko nun marinig ko un eh.hehe
    good job sir! palakas ng palakas ka na sa DL! :cool:

    Salamat sir, matagal ko na inaasam yang DL BW na yan. hehe
  • patr3ckpatr3ck Posts: 185
    DAY 6: REST DAY. Skip muna ako sa training today. May lakad ako mamaya. Tonight na lang ako inom ng clen para sure na walang cramps. Update na lang later. BTW, post ko na din yung pic ko for this week. As of this morning I'm at 170lbs.

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