8kcals ?? Still losing weight?
Nagtutulak ka ba ng truck/barko? Tumatakbo/lumalangoy/sumasayaw ng 12hours?
Sumali kba dun sa basketball marathon?
Sorry . 8kcals kasi tpos nag llose kpa. Baka mali lng kompyut m sir?
@badass_vinch
thanks paps, very informative. Nasa 8kcal pala ako. ..hmmm I'm still losing weight, siguro I'll milk the deficit for now and add 500 when I stall. Thanks again.
Basta happy ka sa weightloss no problem. Based kasi sa goal mo, I assume na you are trying to drop weight and get strong at the same time (or vice versa). Its possible, i've acheived that while leaning out. Pero ang strength gain is minimal like 5-20lbs on some exercises at hindi progressive yun. Siguro 4-6 weeks then after that i'll be lucky if i maintain my strength or stay within my initial base strength. Sabi ko nga "lucky" kasi weightloss kills your strength. Pagdating kasi sa pag set ng deficit, di basta bawas or bagsak ng calories, 8 cals is very low, 10 cals is also low, 12cals still low kaya if you say "i'll milk the deficit".... the question is, how deficient? Very low, low or slightly below? Kasi any food deficiency either from excessive work or lack of food will long term result to weightloss, magkakatalo na lang kung sino ang magiging patient and wise sa choices nila
Sabi nila the best experience is your own experience, you know I just had to try it out. I'm up-ing my cals slowly, 100-200 a week and monitoring. Ngayon nasa 200/200/70; 2100-2200 cal ako slowly adding like you said. Ang hirap pala ng feeling na deconditioned ka tapos naka-deficit. Anyway now I just want to drop the extra weight and keep strength loss minimal. I want to drop to 170-180# third quarter this year.
re: training. balik ako ng SS or some variant, still deciding. Hindi para sakin ung 531, not enough volume and I feel very deconditioned.
@jettie
master jettie thanks for stopping by. Congrats for being featured
April 5, 2014 Sat
wall hip flexor stretch, squat down and push knees out stretch
Squat
WU
20 x 5
1p x 5
1p+20 x 5
200 x 1 rep x 5 sets
Bench 150 x 1 rep x 5 sets; 130x8x3 (1min rest)
KB 25 snatch 15 x 2
curls 40 x 15 x 2
bike
30 mins
20-25 kph - 25kph was easy, felt really good now that I up-ed my carbs to 200, had a lot more in the tank. Had another flat, stapler nanaman. I'm beginning to doubt the "puncture resistant" part of my new geax laczem tires.
sr popoy nag collab wo.out nga tayo minsan haha basta libre mo ako sa session hahaha..nxt oder mo bbgyan kita ng tshirt ng promatrix wag ko lng makalimutan haha..di ubra sayu small e..yung malalaki kong size kc nasa cavite pa...
April 7, 2014 Sat
wall hip flexor stretch, squat down and push knees out stretch
Squat
WU
20 x 5
1p x 5
1p+20 x 5
Set
200 x 5 x 3
Bench
WU
140 x 8 x 3 (1min rest)
lat pulldown stack 8, 7, 6
curls 45x 15 x 2
bike
30 mins
20kph
Forgot to do face pulls again. Today makes seven days of taking vitamin D3 800 UI, really helps w/ overall well being and sleeping. The best seven days sleep since I started working graveyard shifts which has been toooo loooong.
@19PreDaTor68
Sige sige sabay tayo minsan. Abangan ko yan t-shirt hehe
lalo ka ata lumaki ngayon compared nun last time ako bumili ng whey sayo.
honga, hindi na ako nakain ng canton at halaya. Nung una medyo mahirap ung puro breast, gulay, oats, eggs, fish ang kinakain. Pero ngayon it's like clockwork. Sanayan talaga.
Di naman kailangan totally clean eh, eat right muna alisin mo muna mga vices mo. pwede naman patikim tikim pero alam mo naman sa sarili mo pag tumikim ka nahihirapan ka tumigil so better stay off of it at all.
sabi nga sa isang quotes di porket kumain ka ng big mac isang beses sa isang lingo eh tataba ka na at masisisra na lahat ng gain at di rin ibig sabihin na kumain ka ng isang healthy meal eh gaganda na katawan naten
4/11/2014
high day
squat
60 x 5
110 x 5
150 x 5
200 x 3
220 x 1
230 3 x 3
bench
60 x 10
110 x 5
150 x 3 reps x 5 sets
curls 30 x 15 x 2
hang snatch grip high pulls 110 x 5 x 3
note:
gastroc sore/tightness after/when doing high pulls. Teh painzz
chest up on high pulls and unlock hips. Overall things went pretty good. Feels good.
next time do high pulls before squats.
Squat
60 x 10
110 x 5
150 x 5
185 x 8 x 3 one minute rest
Bench press
60 x 10
90 x 8
130 x 5
140 x 8 x 3 one minute rest
chins 3, 3, 3, 3, 3
ez bar curls 50 x 15 x 2
Jog 30 minutes. Got tired of getting flats on my slick tires which is really surprising since this almost did not happen on my regular MTB tires. I guess this is a good time than any to take up running.
My outer calves are getting a really mean painful kind of pump. It's probably not serious as it goes away when I take a short rest. I guess this is probably noob pains. Hopefully I adapt, we'll see. It's frustrating since I know I have the endurance but my body won't cooperate.
Small achievement sa chins, dati napakahirap ng 1 rep @220#. Now, kaya ko na 3 rep sets hehe
When I started I would cycle to a low 70grams, mid 120 and high 200. I lost weight but got really de-trained. Didn't like it.
Now a bit wiser, it's 180g 6 days and 1 day re-up @300-350 grams. Weight is holding steady and training is progressing. Happy with this set up at the moment.
Comments
Nagtutulak ka ba ng truck/barko? Tumatakbo/lumalangoy/sumasayaw ng 12hours?
Sumali kba dun sa basketball marathon?
Sorry . 8kcals kasi tpos nag llose kpa. Baka mali lng kompyut m sir?
April 3, 2014
Squat x max reps x 3 sets 80%
7, 5, 5
Press x max reps x 3 sets 80%
12, 10, 10
Deadlift x max reps x 1 set 80%
5
T-bar rows
90 x20 x 2
Lateral raises
15 x 20 x 2
Lahat naman nag start at somewhere, wag ka mahiya!
Basta happy ka sa weightloss no problem. Based kasi sa goal mo, I assume na you are trying to drop weight and get strong at the same time (or vice versa). Its possible, i've acheived that while leaning out. Pero ang strength gain is minimal like 5-20lbs on some exercises at hindi progressive yun. Siguro 4-6 weeks then after that i'll be lucky if i maintain my strength or stay within my initial base strength. Sabi ko nga "lucky" kasi weightloss kills your strength. Pagdating kasi sa pag set ng deficit, di basta bawas or bagsak ng calories, 8 cals is very low, 10 cals is also low, 12cals still low kaya if you say "i'll milk the deficit".... the question is, how deficient? Very low, low or slightly below? Kasi any food deficiency either from excessive work or lack of food will long term result to weightloss, magkakatalo na lang kung sino ang magiging patient and wise sa choices nila
Alam mo paps, you were right.
Sabi nila the best experience is your own experience, you know I just had to try it out. I'm up-ing my cals slowly, 100-200 a week and monitoring. Ngayon nasa 200/200/70; 2100-2200 cal ako slowly adding like you said. Ang hirap pala ng feeling na deconditioned ka tapos naka-deficit. Anyway now I just want to drop the extra weight and keep strength loss minimal. I want to drop to 170-180# third quarter this year.
re: training. balik ako ng SS or some variant, still deciding. Hindi para sakin ung 531, not enough volume and I feel very deconditioned.
@jettie
master jettie thanks for stopping by. Congrats for being featured
April 5, 2014 Sat
wall hip flexor stretch, squat down and push knees out stretch
Squat
WU
20 x 5
1p x 5
1p+20 x 5
200 x 1 rep x 5 sets
Bench 150 x 1 rep x 5 sets; 130x8x3 (1min rest)
KB 25 snatch 15 x 2
curls 40 x 15 x 2
bike
30 mins
20-25 kph - 25kph was easy, felt really good now that I up-ed my carbs to 200, had a lot more in the tank. Had another flat, stapler nanaman. I'm beginning to doubt the "puncture resistant" part of my new geax laczem tires.
Ano yung 'p'?
P= Oh it's my abbreviation for plate. A 1P squat for me is two 45 pound plates plus the bar, which totals to 110 pounds (bar is 20 pounds)
March 15, 2014
210 pounds
April 7, 2014
205 pounds.
Still have ways to go.
April 7, 2014 Sat
wall hip flexor stretch, squat down and push knees out stretch
Squat
WU
20 x 5
1p x 5
1p+20 x 5
Set
200 x 5 x 3
Bench
WU
140 x 8 x 3 (1min rest)
lat pulldown stack 8, 7, 6
curls 45x 15 x 2
bike
30 mins
20kph
Forgot to do face pulls again. Today makes seven days of taking vitamin D3 800 UI, really helps w/ overall well being and sleeping. The best seven days sleep since I started working graveyard shifts which has been toooo loooong.
@19PreDaTor68
Sige sige sabay tayo minsan. Abangan ko yan t-shirt hehe
lalo ka ata lumaki ngayon compared nun last time ako bumili ng whey sayo.
Intro ng journal mo yumayari ka ng either pancit canton or isang llanera ng ube halaya.
minsan, ok din tumikim ng iba putahe hehehe
Sa ngayon gawin mo muna yung karaniwang advice dito is to eat clean ( hit your macros right ) at choose your foods wisely.. Tiis ganda ka muna sir.
then let the gainz begin!
squat
WU
215 x max reps x 3; 2-3 min rest
5, 5, 4
press
WU
110 x max reps x 3; 2-3 min rest
7, 5, 5
DL
WU
290 x max reps x 3
x 3. Teh damn plates kept leaning left and right, dammit.
side lat raises
35 x 20, x 15
home, very hungry.. PWO shake and 250 grams sweet potato solb.
high day
squat
60 x 5
110 x 5
150 x 5
200 x 3
220 x 1
230 3 x 3
bench
60 x 10
110 x 5
150 x 3 reps x 5 sets
curls 30 x 15 x 2
hang snatch grip high pulls 110 x 5 x 3
note:
gastroc sore/tightness after/when doing high pulls. Teh painzz
chest up on high pulls and unlock hips. Overall things went pretty good. Feels good.
next time do high pulls before squats.
Squat
60 x 10
110 x 5
150 x 5
200 x 3
230 x 1, x 1, x 1, x 2
Bench press
60 x 10
110 x 5
150 x 5
180 x 3, x 3, x 3, x 3, x 5
Shrugs SS style
110 x 5
200 x 5
290 x 5 x 3
200 x 20
curls ez bar
50 x 15 x 2
Squat
60 x 10
110 x 5
150 x 5
185 x 8 x 3 one minute rest
Bench press
60 x 10
90 x 8
130 x 5
140 x 8 x 3 one minute rest
chins 3, 3, 3, 3, 3
ez bar curls 50 x 15 x 2
Jog 30 minutes. Got tired of getting flats on my slick tires which is really surprising since this almost did not happen on my regular MTB tires. I guess this is a good time than any to take up running.
My outer calves are getting a really mean painful kind of pump. It's probably not serious as it goes away when I take a short rest. I guess this is probably noob pains. Hopefully I adapt, we'll see. It's frustrating since I know I have the endurance but my body won't cooperate.
Small achievement sa chins, dati napakahirap ng 1 rep @220#. Now, kaya ko na 3 rep sets hehe
thanks pre
When I started I would cycle to a low 70grams, mid 120 and high 200. I lost weight but got really de-trained. Didn't like it.
Now a bit wiser, it's 180g 6 days and 1 day re-up @300-350 grams. Weight is holding steady and training is progressing. Happy with this set up at the moment.
You'll never know kung ano itsura mo from 2 weeks before to current? Make sense?
Oo, mirror were good enough to see results and where to start but pictures based on last look was much more or yet way better!
jog 30 mins
4/23/2014 Wednesday
Press x max reps x 3 sets @ ~80%
60 x 10
60 x 10
100 x 14, 8, 8
Squat x max reps x 3 sets @ ~80%
(about 5-10% off your current working weights for sets of 5 reps)
60 x 10
110 x 5
150 x 5
200 x 6, 5, 6
Deadlift x max reps x 1 set @ 80%
110 x 5
150 x 5
200 x 5
260 x 5
Lateral raises x 15-20 reps x 2 sets
35 x 20 x 2
Drinking session last night. That hangover feeling went away after I warmed up.
bike morning 28 mins
bike afternoon 36 mins
http://runkeeper.com/user/popoycanton/activity/341229456?&activityList=true
missed workout today, R&R muna
laiya batangas
weight 202.4 pounds
back
DL
110 x 10
150 x 10
200 x 8
240 x 8
280 x 5
rows
110 x 10
150 x 10 x 3
cable rows
#3 slot from bottom 12 x 3
lat pull down
100 x 15 x 4