Pat's Weight Loss
patr3ck
Posts: 185
Hello mga bro and masters, today was my Day 1 for the Stronglift-esqueweight training program. But I'm getting ahead of myself, let me introducemyself first. I'm Patrick, a Communication Assistant (Relay Operator) atStellar in Araneta Center, Cubao. I'm 36 years old, used to be athleticduring my high school days. Track team member (shot put) and I alsounderwent COCC (Cadet Officers Candidate Course for CAT) training. Iwas pretty buff back in high school. I was 5'5 at 135 pounds. Then camecollege. I was from an exclusive school so sabik sa coed ayun nawalan ngtime sa extracurricular activities dahil sa girl. Anywho, fast forward 22years and 3 call centers later, now 5'8 at 204 pounds (according to MercuryDrug's Health Kiosk in Farmer's) I decided, absolutely, no excuses this time,no buts or ifs, I resolved to make the start of the year my fitness priority(may long ride pati sa April North loop ata) so I needed to get my sexy buttback in shape just in time for a grueling romp to the north and back. So thisis what I did earlier today.
After shift, around 9:00am, deretso sa Gym sa may Farmer's with a friend.My program was supposed to be Stronglift 5x5 (Bench, Squat, Deadlift)So I started with the bench, hirap minsan pag may pagka makulet angtao may naka set ng guide hindi pa sinunod so what I did was bench ngapero instead of the usual 5 sets 5 reps, what I did was 4 sets with 12, 8,8, then 6 reps increasing the weight along the way. Started with 40lbs, then50, then 60, and finally 70 with "timed" breaks in between. Pansin ko afterng chest parang nabitin ako so I did the same with the incline bench perowith lighter weights 30lbs, 40, 50, then 60. Then decline bench with muchlighter weights 30, 40, 45, then 50. And that's my chest workout. And that'sthe last "decent" workout for today. What happened next was really....
So off to the squat rack, and because of the chest workout langya hindi koma grab ng maayos yung barbell on my traps kasi hindi na "flexible" yung arms ko like before. The muscles in my arms went stiff because of the chestworkout. Anak ng pating, isip ko sige dumbbell squats na lang. And so I did.Kuha ako ng 2x 25lbs then assumed the position then squat. I did 12 reps.While resting for the next rep, biglang parang kinakapos ako ng hininga. Thenslowly my vision started to get dim, stars were beginning to twinkle all aroundme. Anak naman ng, feeling ko mako-collapse ako kasi steady talaga yung pag-deteriorate ng vision ko pati parang walang pumapasok na hangin sa lungs ko.Nung una hindi ko sinasabi sa friend ko, kinakausap pa nya ko pati nun "trainer"maya maya biglang sabi sa'kin "bro ok ka lang? ang putla mo ah. nawala dugomo sa lips mo." Dun ko na sinabi na hindi nako OK, nahihilo na ko. So ginawanila kuha sila tubig, semi-panic mode wala daw kasi akong kulay. Ako namantanong ako kung meron sila electric fan. Sabi nung "trainer" sa dressing roomdaw meron, so nauna yung trainer binuksan yung electric fan tas sabaypwesto na ko. Feeling ko talaga nun magko-collapse na'ko pero good thingnaka recover din ako in a matter of minutes. After nun tuloy training nayung friend ko pero naka silip sya sa dressing room. Nung ok na ko as inbumalik na kulay ko pati hindi na ko nahihilo pack up na then uwi.
Long story short, hindi ko natapos yung program ko bench and 1 set ng squatlang. Sa thursday training ule. Maybe this time, stick na ko sa Stronglift 5x5,kahit mejo mabitin basta slow and steady ang progress. So til next timemga master and brothers, I hope you can give comments and suggestionsand motivation to help a fellow weight lifter achieve his goal.
Stay safe and keep the rubber side down!Smile
edited by:jerielm
After shift, around 9:00am, deretso sa Gym sa may Farmer's with a friend.My program was supposed to be Stronglift 5x5 (Bench, Squat, Deadlift)So I started with the bench, hirap minsan pag may pagka makulet angtao may naka set ng guide hindi pa sinunod so what I did was bench ngapero instead of the usual 5 sets 5 reps, what I did was 4 sets with 12, 8,8, then 6 reps increasing the weight along the way. Started with 40lbs, then50, then 60, and finally 70 with "timed" breaks in between. Pansin ko afterng chest parang nabitin ako so I did the same with the incline bench perowith lighter weights 30lbs, 40, 50, then 60. Then decline bench with muchlighter weights 30, 40, 45, then 50. And that's my chest workout. And that'sthe last "decent" workout for today. What happened next was really....
So off to the squat rack, and because of the chest workout langya hindi koma grab ng maayos yung barbell on my traps kasi hindi na "flexible" yung arms ko like before. The muscles in my arms went stiff because of the chestworkout. Anak ng pating, isip ko sige dumbbell squats na lang. And so I did.Kuha ako ng 2x 25lbs then assumed the position then squat. I did 12 reps.While resting for the next rep, biglang parang kinakapos ako ng hininga. Thenslowly my vision started to get dim, stars were beginning to twinkle all aroundme. Anak naman ng, feeling ko mako-collapse ako kasi steady talaga yung pag-deteriorate ng vision ko pati parang walang pumapasok na hangin sa lungs ko.Nung una hindi ko sinasabi sa friend ko, kinakausap pa nya ko pati nun "trainer"maya maya biglang sabi sa'kin "bro ok ka lang? ang putla mo ah. nawala dugomo sa lips mo." Dun ko na sinabi na hindi nako OK, nahihilo na ko. So ginawanila kuha sila tubig, semi-panic mode wala daw kasi akong kulay. Ako namantanong ako kung meron sila electric fan. Sabi nung "trainer" sa dressing roomdaw meron, so nauna yung trainer binuksan yung electric fan tas sabaypwesto na ko. Feeling ko talaga nun magko-collapse na'ko pero good thingnaka recover din ako in a matter of minutes. After nun tuloy training nayung friend ko pero naka silip sya sa dressing room. Nung ok na ko as inbumalik na kulay ko pati hindi na ko nahihilo pack up na then uwi.
Long story short, hindi ko natapos yung program ko bench and 1 set ng squatlang. Sa thursday training ule. Maybe this time, stick na ko sa Stronglift 5x5,kahit mejo mabitin basta slow and steady ang progress. So til next timemga master and brothers, I hope you can give comments and suggestionsand motivation to help a fellow weight lifter achieve his goal.
Stay safe and keep the rubber side down!Smile
edited by:jerielm
Comments
my assessment:
- galing ka ng gy shift..derecho gym = FAILED
- anu pre-workout meal mo? Yosi(Assumption)?
- fresh start ka ulit, nasabik ka sa bakal = prob overtrained agad
yung iba naman sila bossing na..
request lang..pwede ba po ba yung hindi nakakahilo basahin??
Bring some sugar with you about 3-5 tablespoons para pag nakaranas ka ulit ng "hilo" next time immediately mix the sugar with half a cup of water to stabilize your insulin levels.
Saan ka nag gym? I suggest go to Zest Power Gym sa may Ermin Garcia st. lang yun for just 500/month you'll be a monster lifter in no time!
Sorry may hangover pa ata ako nung training pati yung post ko nakakahilo din tuloy. Most
probably overtrained nga ako. Anyway, it's a good thing I made that mistake at least I learned
something from the experience. Follow the effin' program! Next time promise ayusin ko post ko.
Thanks for the comment!
BTW, sa assessment:
- Yun lang kasi time ko para mag-Gym but I'll try to find a way na sleep muna before workout.
- pre-workout meal ko was at 5am 1 cup of rice and chicken sisig. I quit smoking 4 months ago.
- overtrained? Definitely, but I'm not gonna use that as an excuse not to train again. I'll get
plenty of sleep and rest para thursday reset ako to a more decent day 1.
Onga sir, I learned the hard way. Thanks for the suggestion about bringing
some sugar baka nga nag drop insulin level ko. Yung gym na pinuntahan ko
kanina sa 2nd floor sa likod ng Farmer's hindi ko alam yung name eh pero
600/month naman dun try ko din dropby sa Zest Power Gym. Thanks!
Based on your story, these things come to my mind:
1. Lack of Sleep/rest
2. Did you eat/carb load?
3. You went too fast and too furious
take it slowly lang bro, kahit na bitin ka sa umpisa eventually mas maayos yan.
Good luck on the transformation and congrats on your new lifestyle!
may mga taga call ctr dito pwede ka magtanung panu sked nila sa workout..alam ko alang dumederecho sa gym eh..rest is very important kasi for you to perfrom well during your exercise routine..
Ok nga sana jan sir kaso may kalayuan sa office and out of the way naman pauwi. Tyagain ko na lang muna sa farmer's, maganda lang dun walang
masyado nag-gym sa time na pumunta ako kaya wala kaagaw sa equipment.
Thanks bro!
1. Lack of sleep? Hindi naman siguro kasi prior to my shift (12:15 - 8:45)
naka 8 hours of sleep naman ako.
2. Eat/carb load? Ayun lang, hindi ako nag carb load. I ate 4 hours before magbuhat
Chicken sisig and 1 cup of white rice. Ano pala dapat na pre workout meal? Na naglect
ko kasi yan eh. Meal ko that day was: for breakfast quaker oats, then lunch ng chicken
sisig and rice then nag-workout na ko. Come to think of it, parang kulang nga yung kinain ko.LOL
Gawin ko na nga ule yung meal plan ko. Nawala kasi yung taga-prepare ko ng meals kaya
hindi ko na nasunod yung 1800 calorie diet ko.
3. You went to fast too furious? Mukha nga. hehe
Thanks for the advice and inspiring words. Hopefully after ng 12th week ma-achieve
ko din yung target weight ko.
Yung friend ko nagsama sakin dun. Officemate ko sya, workout nya
every after shift pero mukhang ok naman sya. Wla naman sya complaints.
Nag-consult din sya sa company physician namin, ang sabi sa kanya wala
naman daw prob kahit gy shift as long as kumpleto yung 8 hours of sleep
per day kya na-enganyo ako.
My sentiments exactly. Inisip ko din before na sleep muna before gym kaso
mas maganda ata yung deretsong tulog after ng workout than sleep muna
after shift then workout tas sleep ule.
8 hours and 30 mins ako sa office with a 30min lunch and 2 15min breaks.
Ok naman para sakin yung weight nung nag bench ako sa squat lang talaga
ako nayari. Next time bawasan ko reps kasi instead of 5 reps nag 12 reps ako
sa squat, sa thursday sundan ko na talaga yung program.
I'll edit my initial post on thursday kung ano mangyari on my reset day 1.
from Manila to Vigan and back. Plus, I want to live a healthy lifestyle starting now. The journey will be grueling so I will be
posting my progress here to keep me motivated. So here's my fitness "journal" or statistics para walang mahilo sa pagbasa.
STATISTICS
Stats as of January 5, 2012
Age: 36
Height: 5'8
Weight: 204lbs*
Body Fat: 28%*
Body Type: Endomorph
Training Program: Stronglift 5x5
Start date: Jan 5, 2011
End date: March 29, 2011
Goal: Lose 39lbs of body fat
Target weight: 165lbs
Estimated ave. weight loss per week: 3.25 lbs
==========================
* I used Mercury Drug's Health Kiosk for data
WEEK 1
Thursday (01/05/2012)
- Squats 5x5 @ 45lbs
- Bench Press 5x5 @ 45lbs
- BB Row 5x5 @ 65lbs
Saturday (01/07/2012)
- Squats 5x5 @ 50lbs
- Overhead Press 5x5 @ 45lbs
- Deadlift 1x5 @ 65lbs
Monday (01/09/2012)
- Squats 5x5 @ 55lbs
- Bench Press 5x5 @ 50lbs
- BB Row 5x5 @ 70lbs
==========================
MEALS
Century Tuna Sandwich (whole wheat bread), Meat and Cheese Spaghetti, Quaker Oats whole grain,
Deli slice turkey/chicken sandwich (wheat bread), salads, and fruits. I mostly drink water. No softdrinks
or energy drinks. Sometimes red wine but no beer and no hard liqour.
- Target Daily caloric intake 1800
- 5 meals spread thoroughout the day
BTW, I take Rogin-E and Cinovis fish oil daily.
==========================
JOURNAL (01/05/2012 9:10AM)
Off ko last night so I got an early start today sa gym. Woke up last night before midnight.
Had breakfast (tuna sandwich), skyrim, snack, watched a few episodes of SOA Season 3,
lunch (spaghetti) at 5:00AM, then went to the gym at 7:30.
Followed the program and everything went smooth, no problems. Feeling ko I could do more
pero I know I need to get my body acclimated to the training regiment and not over train
myself, again.
I'll try to post a pic every 2 weeks para makita yung physical improvement with some stats from
Mercury Drug Health Kiosk.
Now it's time for me to sleep...
keep this in mind: if you dont workout? WHY NOT?
Also, include the weight of the bar on your lifts.
Thank you sir! No excuses talaga ako sa workout this time.
Teka, compute ko nga parang me kulang ata.
Breakfast : Tuna sandwich around 350 calories
Snack: 2x quaker oats cookie (apple and cinnamon) 270
Lunch: meat and cheese spaghetti with 1 slice gardenia whole wheat around 710
Snack: 2x quaker oats cookie (apple and cinnamon) 270
(Ayun pala, nalimutan ko yung post-WO snack ko)
Total calories (estimate): 1600
Mejo mababa sya sa target ko na 1800 pero ok na din siguro kasi weight loss naman habol ko.
Yes sir, I included that with my total weight. I used the following:
Sa DB squat 2x 23lbs so actual total is 46lbs
Sa Flat Bench naman 2x 15lb plates tas 15lbs yung bar sakto at 45lbs
Then BB row warm up muna at 45lbs 2x5, then 65lbs 5x5
Excited na tuloy ako for tomorrow. Hopefully hindi na stiff yung arms ko para makapag-BB squat. Mas madali isakto yung weights pag BB kesa DB.
Although mas convenient yung DB kasi hindi na kelangan ng rack.
Nice! Akala ko ako lang nasa mid 30's dito. Thanks bro!
paps, tingin tingin din sa sodium content..... ung sauce mo sana ung mama sitas., 180sodium lang un.and yung pasta mo sana is whole wheat pasta / grain. tapos ilagay mo sana sauce mo cayenne pepper para medyo spicy at may vitamins. hehe.
hindi lang calories paps tignan mo, sugar,trans fat at sodium kung deficit ka, IMHO.
Thanks! Meron kaso hindi ko na nakuhang mag-dinner that time kasi pagod na ko gusto ko na lang matulog. So far I lost 5 pounds this week. Yung diet ko kasi nag start ako sunday night January 1st then nagtimbang ako dito sa bathroom scale namin kanina, hindi ko lang alam kung accurate to. Balik ako ng Mercury kiosk bukas para magcheck.
Thanks! Try ko yang recipe mo bro para mas healthy yung spaghetti ko.
Sensya na newbie lang. Pwede paki explain?hehe
BTW bro yung pic mo sa journal mo yung target ko na build. Idol!
sir pat me mga article about caloric deficit pati yung computation..paki hanap na lang dito sa mga articles natin..yung ke Sean ..teka nga hanapin ko link...
http://pinoybodybuilding.com/forum/Thread-The-Truth-About-Building-Muscle-by-Sean-Nalewanyj
muka lang madaming page pero maikli lang yun..malalaki lang font..maliliwanagan ka sa mga terminologies...