From 310 lbs to 180 lbs: Now Trying to Build Muscle
Jiggaman
Posts: 156
Hi everyone!
Finally, nagka-time na mag-create ng journal. Just to give you an idea on my journey, I used to weigh 310 lbs last August of 2013. I spent the next 6 months losing weight. Diet lang and exercise. Wala pa buhat. When I got down to about 220 lbs, that's when I started going to the gym. Mga 6 months na din ako nag-g-gym.
My goal is to gain lean muscles. I don't want to gain a lot of mass dahil I play other sports so I'd like to keep my weight around 180, 190 at most.
I'll try to keep this journal posted so I can be guided accordingly. Medyo madami ako tanong. Hehe.
Finally, nagka-time na mag-create ng journal. Just to give you an idea on my journey, I used to weigh 310 lbs last August of 2013. I spent the next 6 months losing weight. Diet lang and exercise. Wala pa buhat. When I got down to about 220 lbs, that's when I started going to the gym. Mga 6 months na din ako nag-g-gym.
My goal is to gain lean muscles. I don't want to gain a lot of mass dahil I play other sports so I'd like to keep my weight around 180, 190 at most.
I'll try to keep this journal posted so I can be guided accordingly. Medyo madami ako tanong. Hehe.
Comments
question lang sir, do you track your macros? Sang mga vegies ka kumukuha nang carbs sir?
since ngayon, iba na goal mo, ang mai papayo ko lang eh mag research ka ng isang training program then be consistent sa training mo. be safe palagi para iwas injury at kumain ka ng tama. good luck
CREATINE
http://pinoybodybuilding.com/Thread-Creatine-Thread?highlight=creatine
Fish Oil (copy paste mula sa isang post dito sa pbb )
Fish are an awesome source of essential fats, especially EPA and DHA
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-Blood pressure stabilizer
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-Fish oil may be effective as a pain relief treatment.
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Omega-3 fatty acid is polyunsaturated fat which is found in certain plant oils and fish.
Polyunsaturated fats are liquids at room temperature and remain as liquid when frozen or refrigerated.
Avoiding inflammation is very important for an athlete, sportsperson or body builder, since injuries such as soreness, tendonitis, bursitis etc can seriously impede training and fitness programs.
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Thanks bro! Medyo guilty ako sa hindi pag-track ng macros. Dati oo using MyFitnessPal. Pero hindi naman kase nagbabago kinakain ko. So kung ano kinakain ko before eh yun pa din naman ngayon. I know I should start tracking them. Hehe.
Eto yung mga vegetables na kinakain ko:
1. Broccoli
2. Cauliflower
3. Kangkong
4. Spinach
5. Kalabasa
6. Baguio beans
7. String beans
8. Sayote
Sometimes, nag-ka-kamote din ako for carbs pero siguro mga isa kamote every 2 weeks. More on veggies lang talaga ako pero sobra dami. Siguro in a meal eh 3/4 ng malaking ulo ng cauliflower.
In a week, nakaka one or two servings din ako ng oatmeal. Saka usually pala in a day, nakaka dalawa saging ako. Carbs din yun, right?
Salamat bro! Onga I can't help but feel proud of myself. I flipped a switch and started living a healthy lifestyle. Hindi pa tapos ang journey ko, pero at least I'm getting there.
I'll make sure to read up on training programs. Any recommendations?
Thanks sa pagsagot!
Here's my first question:
Creatine is supposed to make me gain water weight diba? I started using creatine siguro mga one week ago. I'm not gaining any water weight. What does this mean? Should I just wait? Or I'm one of those people na walang effect ang creatine?
I'm concerned lang kase may 2 months ko din pinag-isipan kung mag-creatine ako or not. Tapos prinepare ko na sarili ko for the weight gain pero wala pa. Hehe.
I do above-average cardio nga pala if that matters.
at least you have the idea kung gaano karami yung kailangan mong kainin, stack knowledge baga,
IMO, it takes more than a week para makita mo yung changes sa katawan mo, ( normally a month nga eh ). what about increase in strength? kumusta intensity nang work out mo?
Haven't really tried to test an increase in strength. Wala kase spotter sa gym. Haha! But I guess I'm doing more reps now.
Thanks bro! Excited ako sa new chapter na to. Never in my life na-imagine ko na ma-a-achieve ko to. I'm in the best shape of my life.
Thanks!
Just got home from the gym. Tried the skullcrusher for the first time. I also increased my standing military press.
3 sets of 10 reps using a 75 pound weight. I know I can lift more than that pero kino-konti konti ko lang muna dahil baka mabigla likod ko. May lower back issues kase ako.
I can feel myself getting stronger. Looks like creatine is kicking in.
Later, I'll cheat on my diet. San Beda vs. Letran and we'll be watching sa Shakey's. Pizza and fried chicken!
Oo bro Bedista ako. Kayo?
Malas olats ang San Beda kanina. Pero okay lang ayos na ayos ang cheat meal. Haha!
Hit chest and biceps kanina. I finally had the guts to try 115 sa bench press. 3 sets ng 10.
Rest day tomorrow in preparation for a 3k fun run on Saturday. It's the anniversary of my weight loss journey and I figured na a fun run is a good way to celebrate it. Haha!
Nag-abot tayo fatmonkey. 2002 ako. Inabot din natin si vinch.
Management ako. Ikaw?
Naging classmate ko siya sa ibang subjects pero hindi kami close. Ireg yun eh.
This morning, I finished my first 5k run, clocking in at 38 minutes. Hopefully, mapababa ko siya sa 35 minutes kase sali ako sa Milo 5k this September.
Thanks bro! Actually nabitin nga ako sa 3k nag-gym ako pagkatapos. Haha! Ayoko kase mapahiya kaya 3k muna baka hingal kabayo sa 5k.
Before the race, tingin tingin lang ako sa mga kalaban ko. Ang main concern ko lang eh not to finish last. Sarap din pala tumakbo mukha kakadikan ko to.
Balak ko eh 5k run once a week tapos tuloy lang ang buhat ng 5 to 6 times a week. Ayoko din hatawin ang takbo kase medyo sumasakit na tuhod ko.
Pero sa ngaun, max ko lang din ang 5k, saktong cardio lang pag off ko sa gym.
I actually lift weights 5 to 6 times a week. Is it too much?
Ganito din lang ako ngayon. Dati part ng routine ko ang 30 minutes to an hour sa bike bago buhat. Now, takbo na lang once or twice a week tapos basketball once a week. Yun na pinaka-cardio ko.
Thanks man! Actually, I know naman the downsides of overtraining. It's just that nakaka-adik mag gym. Haha! Seriously, hinahanap ng katawan ko. I often find myself going to the gym maski dapat rest day ko kase talagang naka-adikan ko na. I guess it's a good problem to have.
Pero I'll make a conscious effort to tone it down. Makes sense lahat ng sinabi mo. Baka pagsisihan ko sa huli ang pagka-bibo ko sa pag-g-gym. Haha!
Anyway, I can't really lift anything too heavy now dahil dahan dahan lang muna. May slipped disc kase ako. Although hindi na sumasakit, may mga times na parang tinutusok pa din at may konting sharp pain pag matagal na nakaupo. So gradual ang pag increase ko ng weight.