Legs day yesterday. Reset ako sa poundages ko on squats. hirap ako sa last set ko 3 weeks di nakapag train sa legs,kaya bawas muna hehehe.
Working sets:
Squats 160x6
Leg extension 90x10
Leg press 300x10
Lying leg curls 55x6
Tapos singit ng 2 exercises sa bi's and tri's.
Post workout meal:
50g whole wheat pasta+ 100g chick breast
Myofusion + creatine
1 liter of soyamilk
Last serving of creatine din ng creatine ko kagabi, i'll be cycling off for a month. sa april na ule.
I'm getting good gains sa diet na to, nababawasan ang midsection ko while sumisikip lalo ung mga damit ko.
Uu paps maraming salamat sa whole wheat pasta enjoy na enjoy ako. oo stop muna ako sa crea heheheh. yung iyo good for a year na ata yan lol.
Eto bale fino-follow kong meal plan the past 2 weeks, grabe di ko alam lacking ako sa calories, kala ko sa carbs OK n ko di pa pala.
Stats:
Height 5'6
Weight 152lbs
Age 25
weekdays (5days):
150g from whole wheat pasta = 400 cal, 84g carbs, 14g protein
300g chick breast = 330 cal, 3g carbs, 69.3 protein
Cheese slices: 90 cal, 10g carbs, 8g protein
Myofusion (2servings): 294 cal, 10g carbs, 50g protein
Total:
Calories :1114 (way too short)
Carbs: 107g (short pa rin. aiming for same weight as my BW)
Protein: 141g protein (short pa din sa current BW ko)
Cheat day (1): Anything goes
Fasting day (1): High protein,low carb
May mga snack ako in between like sugo peanuts or fruits/yogurt. Ano kaya pwede ko idagdag for calories? 1k lang calories ko lol based sa calculator I should be aiming for 2.2k cal per day for maintenance pa lang un.
paps baba nga calories mo, papayat muscle mo nyan,
try to add peanut butter and wheat bread, tapos in every meal paps kain k saging, like 2x or 3x a day, dapat at least 1600calories. ung bread with pb kahet once lang, tapos sa whey mon akunin ung mga 300calories or 250. ung itlog mo din wag mo iwan, 6whites and 1 yolk
Oo nga good point hayop pa naman mga ospital dito kung makapaningil pag wala ka pera wala ka serbisyo.
chest/bi's nung sat and shoulders/tri's nung sun. walang kagana gana di ko na i-detalye heheheheh.
Mamaya back day ko and kakatapos ko lang mag preworkout meal, grabe parusa ung kinain ko sa sobrang dami 150g ata na whole wheat pasta +200g chick breast + 1 longganisa (pampaalis umay) eh an hour befor uminom ako ng oatmeal+coffee ayun para akong nag MAN vs FOOD sa last 3 spoonfuls hahahahah.
uu once lang un papa ung 304 yung bulking talaga ako, madame pag kain at may tama ung shoulders ko nun, kaya tagal napahinga kaya binawi ko sa lower back haha!
pero eversince hindi ako nag belt sa mga back workouts ko at dls, kase nakakatulong daw un eh para lumakas ung lower back, pero sympre nag start ako sa 30lbs lang haahha!
Uu paps maraming salamat sa whole wheat pasta enjoy na enjoy ako. oo stop muna ako sa crea heheheh. yung iyo good for a year na ata yan lol.
Eto bale fino-follow kong meal plan the past 2 weeks, grabe di ko alam lacking ako sa calories, kala ko sa carbs OK n ko di pa pala.
Stats:
Height 5'6
Weight 152lbs
Age 25
weekdays (5days):
150g from whole wheat pasta = 400 cal, 84g carbs, 14g protein
300g chick breast = 330 cal, 3g carbs, 69.3 protein
Cheese slices: 90 cal, 10g carbs, 8g protein
Myofusion (2servings): 294 cal, 10g carbs, 50g protein
Total:
Calories :1114 (way too short)
Carbs: 107g (short pa rin. aiming for same weight as my BW)
Protein: 141g protein (short pa din sa current BW ko)
Cheat day (1): Anything goes
Fasting day (1): High protein,low carb
May mga snack ako in between like sugo peanuts or fruits/yogurt. Ano kaya pwede ko idagdag for calories? 1k lang calories ko lol based sa calculator I should be aiming for 2.2k cal per day for maintenance pa lang un.
sir pa comment lang po about sa above mentioned facts.
given figures:
protein= 141 grams
carbs= 107 grams
calories =1,114
calories from fat = ? * sa label po dapat kasama sa equation.
adjusted figures:
protein=141 (calories from protein=564 calories)
carbs = 107 (calories from carbs = 428 calories)
total calories = 1,114 + 564 + 428 = 2,106
sa data na nakuha ninyo nakasama po ba ito sa equation? please below:
1 gram of protein = 4 grams of calories
1 gram of carbs = 4 grams of calories
1 gram of fat = 9 grams of calories
I was hoping kung may mag comment din regarding po dito, and i am open to all criticism kung meron man.
bronch sayo pala tong journal na to..hindi ko na maintindihan mga journal..pare-parehas ng title..nakita ko yng pic mo sa 1st page..naka tripod ka??alangya hindi ko magawa yaan..putol putol ang shots..ahahaha
yes, noobieeee!!!me umiinspiration na syo!!!awww...kaya wag ka lagi late sa wo..kelangan patunayan mo yan at ipagpatuloy...ahahaha
those figures are the total calories for the foods that i listed. di ko lang sinama si fat before. It would be too troublesome and inaccurate if I would base it on the 3 alone.
oo nung nagstart ako pero halos walang dagdag kasi misinformed ako nun at walang proper guidance. Ung una kong successful bulk wala akong supp nun at talagang lamon lang.
bronch- yes please do so..tska update mo din yan oh
>>>>>>
ahahaha..anu ba yan..hindi tuloy malaman kung kanino na mga journal..full edit mo na lang yung page mo...
noobie- anu naman ginagawa mo sa toda?!!!dispatser??!hahahaha
thanks sa gloves, nalimutan ko kasi skin kakamadali..dami na kasi naghihintay..ahahaha
Comments
Legs day yesterday. Reset ako sa poundages ko on squats. hirap ako sa last set ko 3 weeks di nakapag train sa legs,kaya bawas muna hehehe.
Working sets:
Squats 160x6
Leg extension 90x10
Leg press 300x10
Lying leg curls 55x6
Tapos singit ng 2 exercises sa bi's and tri's.
Post workout meal:
50g whole wheat pasta+ 100g chick breast
Myofusion + creatine
1 liter of soyamilk
Last serving of creatine din ng creatine ko kagabi, i'll be cycling off for a month. sa april na ule.
I'm getting good gains sa diet na to, nababawasan ang midsection ko while sumisikip lalo ung mga damit ko.
ayos!! tuloy tuloy na ang pasexy!
ako din balak ko sa march stop creatine, then april ulit start, langya dame ko pang crea, hanggang pasko pa ata to haha!
pag nag cycle ka ng crea mo paps tignan mo lalo medyo liliit mid section mo, mababwasan ng tubig.
Thanks bro hehehehe.
@dalts
Uu paps maraming salamat sa whole wheat pasta enjoy na enjoy ako. oo stop muna ako sa crea heheheh. yung iyo good for a year na ata yan lol.
Eto bale fino-follow kong meal plan the past 2 weeks, grabe di ko alam lacking ako sa calories, kala ko sa carbs OK n ko di pa pala.
Stats:
Height 5'6
Weight 152lbs
Age 25
weekdays (5days):
150g from whole wheat pasta = 400 cal, 84g carbs, 14g protein
300g chick breast = 330 cal, 3g carbs, 69.3 protein
Cheese slices: 90 cal, 10g carbs, 8g protein
Myofusion (2servings): 294 cal, 10g carbs, 50g protein
Total:
Calories :1114 (way too short)
Carbs: 107g (short pa rin. aiming for same weight as my BW)
Protein: 141g protein (short pa din sa current BW ko)
Cheat day (1): Anything goes
Fasting day (1): High protein,low carb
May mga snack ako in between like sugo peanuts or fruits/yogurt. Ano kaya pwede ko idagdag for calories? 1k lang calories ko lol based sa calculator I should be aiming for 2.2k cal per day for maintenance pa lang un.
try to add peanut butter and wheat bread, tapos in every meal paps kain k saging, like 2x or 3x a day, dapat at least 1600calories. ung bread with pb kahet once lang, tapos sa whey mon akunin ung mga 300calories or 250. ung itlog mo din wag mo iwan, 6whites and 1 yolk
Banana big = 200cal, 51g carb, 2g protein
Sugo peanuts = 40cal, 1g carb, 2g protein
Gardenia whole wheat bread 1slice = 91 cal, 16.5g carb, 4g protein
Peanut butter 16g = 100 cal, 3g carb, 5g protein
Thanks paps! hehehehehe. Ampucha 1.5k pala gagastusin ko sa food every cutoff lol.
ganun talaga, ok nayung healthy kinakain paps, kesa isang bagsakan mag ka sakit tayo 150k agad, ouch un.....
try mo paps na wheat bread ung sa pugon. kase no sugar un. low sodium, whole wheat, 50php lang din.
Oo nga good point hayop pa naman mga ospital dito kung makapaningil pag wala ka pera wala ka serbisyo.
chest/bi's nung sat and shoulders/tri's nung sun. walang kagana gana di ko na i-detalye heheheheh.
Mamaya back day ko and kakatapos ko lang mag preworkout meal, grabe parusa ung kinain ko sa sobrang dami 150g ata na whole wheat pasta +200g chick breast + 1 longganisa (pampaalis umay) eh an hour befor uminom ako ng oatmeal+coffee ayun para akong nag MAN vs FOOD sa last 3 spoonfuls hahahahah.
same day back tayo ah, haha! nag deload ako sa dls ko kanina, lol.
ako din insan pinapractice ko ala belt hahaha.
pero eversince hindi ako nag belt sa mga back workouts ko at dls, kase nakakatulong daw un eh para lumakas ung lower back, pero sympre nag start ako sa 30lbs lang haahha!
yes, noobieeee!!!me umiinspiration na syo!!!awww...kaya wag ka lagi late sa wo..kelangan patunayan mo yan at ipagpatuloy...ahahaha
those figures are the total calories for the foods that i listed. di ko lang sinama si fat before. It would be too troublesome and inaccurate if I would base it on the 3 alone.
@vinze
oo nung nagstart ako pero halos walang dagdag kasi misinformed ako nun at walang proper guidance. Ung una kong successful bulk wala akong supp nun at talagang lamon lang.
@kurt
personal fave ko mocha cappucino. pero mas mahal na siya sa myo na mas masarap so i would be putting my money on Myo na lang@bruh
ahahahah palitan ko na nga lang name ng journal ko!
>>>>>>
ahahaha..anu ba yan..hindi tuloy malaman kung kanino na mga journal..full edit mo na lang yung page mo...
noobie- anu naman ginagawa mo sa toda?!!!dispatser??!hahahaha
thanks sa gloves, nalimutan ko kasi skin kakamadali..dami na kasi naghihintay..ahahaha