ang taas sir ng fat mo? mostly healthy fat ba yan sir? parang pang cutting ka sir ah? hehehe
yup mostly from polyunsaturated fat. healthy fat yan. this week lang yan 2500 calories habang rest week. pag gym ulit sa monday balik ulit sa 3000+ calories. hehe
ang taas sir ng fat mo? mostly healthy fat ba yan sir? parang pang cutting ka sir ah? hehehe
yup mostly from polyunsaturated fat. healthy fat yan. this week lang yan 2500 calories habang rest week. pag gym ulit sa monday balik ulit sa 3000+ calories. hehe
ah ganon ba yun? kapag rest day bawas ng konting calories? kahit bulking? sakin kasi mine maintain ko eh, so gagaya na lang ako sayo?
ang taas sir ng fat mo? mostly healthy fat ba yan sir? parang pang cutting ka sir ah? hehehe
yup mostly from polyunsaturated fat. healthy fat yan. this week lang yan 2500 calories habang rest week. pag gym ulit sa monday balik ulit sa 3000+ calories. hehe
ah ganon ba yun? kapag rest day bawas ng konting calories? kahit bulking? sakin kasi mine maintain ko eh, so gagaya na lang ako sayo?
rest week lang yan kaya ganyan (every 2 months may rest week ako). pero pag buhat week, caloric surplus ako everyday. I aim for at least 3500 cal surplus within a week. nag iiba iba din ang macro ratio depende sa availability ng pagkain at depende kung araw ng buhat. (protein zigzagging ako, mataas na protein intake sa buhat day)
+300 to +500 surplus is a good start. then re-assess everything again as you gain weight
Hehehe... si misis ko mahina kumain kaso pag nagluto siya madami, kaya kelangan ko ubusin yung mga niluluto nya. Kagabi nagluto daming bacon, eh masarap pa. ayun lampas ako tuloy sa maintenance calories. Hehehe cheat day na lang muna hehe
Sa shrugs sir. Walang warm up set tapos napaka explosive nung pagbuhat ko towards starting position. Deretcho 320lbs na agad kasi nagmamadali na ako nung time na yun male late na ako sa office.
Yup wala sa floor yung weights. Gumamit ako ng bar catcher (di ko alam kung eto nga ba tawag doon) sa power cage para sakto lang sa shrugs yung movement. Lesson learned sa akin yun. Kaya ngayon nag iingat na ako maigi. Nabasa ko yung iba dito gumagamit na ng belt pag mabigat na yung shrugs. Di ko alam kung dapat ginawa ko rin yun before.
maraming salamat mga sir right now, careful selection ako ng mga exercises para di mapressure ang lower back ko. magpapatingin ulit ako sa ibang doctor for second opinion. maybe sa february.
wide grip pulldown - 180lbs x 4sets
narrow grip pulldown - 160lbs x 3sets
seated cable row - 180lbs x 2 sets
one arm shrug - 140lbs per side x 3 sets
db curl - 20kg per arm x 3
preacher curl - 140lbs x 3
leg press - 310lbs x 3 sets
leg curl - di ko na nagawa, sa wednesday na lang
calf raise - di ko na nagawa, sa wednesday na lang
lesson: wag magpuyat para 100% condition sa gym sa umaga. hehe
sa lower back, may occassional na pagkirot (di naman masakit,medyo uncomfortable lang)
PROTEIN 256.671589
CARBS 320.356917
FAT 110.038638
SAT_FAT 5.526486
TOTAL CAL 3298.461760
PROTEIN is 1.376188 times of bodyweight (186.51 lbs)
==============================
PERCENTAGE BASED FROM TOTAL CAL: 3298.46176022
PERCENT PROTEIN 31.1262167028 %
PERCENT CARBS 38.8492503421 %
PERCENT FAT 30.0245329551 %
parang gusto ko na magcutting next week for 1 month. para maaga matapos sa cutting at makabalik bulking na ulit hehe tapos chinese new year pa sa february, kainan na naman na malupit hehe...
I will try the calorie zigzagging method sa cut ko. pinapanood ko kahapon mga youtube videos at mga links sa internet, mukhang medyo mabusisi at mas accurate dapat ang computation ng calories kasi kelangan mag sum up pa rin sa 3500 caloric deficit sa dulo ng isang week. anyway, they claim na super effective daw ito and I hope na effective nga siya. right now pinag-aaralan ko pa etong caloric zigzagging, meron daw mga good pattern ng zig zagging. aral mode na muna hehe...
waw 256g of protein ang galing naman. di ba mahal sir? pati saturated fats kinocompute mo nadin ngayon. magkano bili mo ng per kilo ng brown rice sir? 60php yung nakita ko sa supermarket ang mahal =(
Di ko maalala yung price sir. Nakapack na ito sa supermarket. Check ko mamaya.
About sa 256g nung protein, medyo mahal din sir. Experimental lang ito sir kaya ganyan hehe.. pag nagmaintenance at cutting ako balik na lng ulit sa 1g per bw lbs. Hehe
Siguro mag once a day ako mag brown rice. additional protein din. hehe. ako sir seven ganun pa din intake 1g/ lb of bw. andaming articles about sa protein intake eh. kaya sundin ko na lang yung basic. hehe.
Siguro mag once a day ako mag brown rice. additional protein din. hehe. ako sir seven ganun pa din intake 1g/ lb of bw. andaming articles about sa protein intake eh. kaya sundin ko na lang yung basic. hehe.
chest and partial legs(nag leg press na kasi ako nung monday) day
flat bench press - 230lbs x 8,230lbs x 6,220lbs x 7 -- increase to 240 na sa next week
incline bench press - 160 x 7,150x7
overhead triceps - 14kg x 5, 12kg x 8,12kg x 8
triceps cable pushdown - 130lbs x 7, 130lbs x 7
seated calf raise - 300lbs x 11,300lbs x 10,300lbs x 9
leg curl - 130lbs x 7,120lbs x 7
pwo:
1 x 48g scoop whey
50g dextrose
creatine
multivitamins
post meal:
2 scoops oatmeal
1 x 30g scoop whey
following meals:
3x56g corned beef with onion
4 x 1/3 cup brown rice measured uncooked
1 x 48g scoop whey
pre bed meal:
450mL milk
1 x 48g scoop whey
PROTEIN 268.486042
CARBS 326.957917
FAT 104.283958
TOTAL CAL 3320.331458
PROTEIN is 1.442944 times of bodyweight (186.07 lbs)
==============================
PERCENTAGE BASED FROM TOTAL CAL: 3320.33145833
PERCENT PROTEIN 32.3444866919 %
PERCENT CARBS 39.3885876479 %
PERCENT FAT 28.2669256602 %
pero nararamdaman ko lalampas ako sa caloric target for today, kasi sabi ni misis, baka liempo at sinigang daw ang ulam mamayang dinner. heheheheh
assessment as of the moment:
I am satisfied kahit papaano sa bulking progress as of the moment but I am not fully contented yet. I feel that I still need to tweak my nutrition (the right macro ratios for me). I am planning to do a strict 30P/50C/20F sa next bulk ko, mostly. I am having a hard time hitting 50% sa carbs. maybe my plan it to use a mass gainer + whey sa next bulk ko. but I still need to plan this first kung paano ang meal plan ko pag ganito na. eto ang target macro ko dapat pag 30/50/20:
PROTEIN_GRAM= 248.25
CARBS_GRAM= 413.75 << hirap ako abutin ito
FAT_GRAM= 73.5555555556 << lumalampas ako dito most of the time
Total Cal 3310.0
I'll be on a cutting phase na by next week for 4weeks kasi malapit na ang chinese new year (kainan blues na naman hehe) at gusto ko rin matry kung gaano ka effective ang caloric zigzagging sa cutting.
^^ ngek. compared sa masters dito sa PBB di ganoon kaganda ang progress ko. halos last 3 weeks lang nagkaroon ng little progress nung nag-angat ako ng protein intake.
+1
I bet you look really good sa ganyan ka strict na nutrition at magandang lifting stats.
Bilib ako sayo boss!
I hope so but not in reality hehe... last weeks of my bulk, daming cheat meals sa gabi na di ko na nadedeclare dito haha... I know also that my everyday biking (8km to 10km) and sports (1 to 1.5hours)every MWF is hurting my bulking progress as well as my recent back injury causing me to change some of my exercises and to deload on some exercises.
Im not sure kung yung macro ratio ko is di tama para sa akin or not. Ill experiment with 50C/30P/20F sa bulking by next month. right now kasi sinusunod ko yung approximate 35%carbs sa ebook ni Sean N. trial and error again. hehehe
for today, rest day. may seafood buffet na naman. good thing is di pa ako cutting ngayon. so titirahin ko lahat ng salmon mamaya. heheheheh
PROTEIN 268.486042
CARBS 326.957917
FAT 104.283958
TOTAL CAL 3320.331458
PROTEIN is 1.442944 times of bodyweight (186.07 lbs)
==============================
PERCENTAGE BASED FROM TOTAL CAL: 3320.33145833
PERCENT PROTEIN 32.3444866919 %
PERCENT CARBS 39.3885876479 %
PERCENT FAT 28.2669256602 %
I wanted to ask po kung ilang grams ang FAT 104.283958?
Comments
yup mostly from polyunsaturated fat. healthy fat yan. this week lang yan 2500 calories habang rest week. pag gym ulit sa monday balik ulit sa 3000+ calories. hehe
ah ganon ba yun? kapag rest day bawas ng konting calories? kahit bulking? sakin kasi mine maintain ko eh, so gagaya na lang ako sayo?
sir patulong naman sa calories na kailangan ko? ginamit ko yung http://www.freedieting.com/tools/calorie_calculator.htm
binibigay niya sakin 2.2k Calories.. ilan idadagdag ko kung surplus gagawin?
rest week lang yan kaya ganyan (every 2 months may rest week ako). pero pag buhat week, caloric surplus ako everyday. I aim for at least 3500 cal surplus within a week. nag iiba iba din ang macro ratio depende sa availability ng pagkain at depende kung araw ng buhat. (protein zigzagging ako, mataas na protein intake sa buhat day)
+300 to +500 surplus is a good start. then re-assess everything again as you gain weight
@seven
bro get well soon.
wide grip pulldown - 180lbs x 4sets
narrow grip pulldown - 160lbs x 3sets
seated cable row - 180lbs x 2 sets
one arm shrug - 140lbs per side x 3 sets
db curl - 20kg per arm x 3
preacher curl - 140lbs x 3
leg press - 310lbs x 3 sets
leg curl - di ko na nagawa, sa wednesday na lang
calf raise - di ko na nagawa, sa wednesday na lang
lesson: wag magpuyat para 100% condition sa gym sa umaga. hehe
sa lower back, may occassional na pagkirot (di naman masakit,medyo uncomfortable lang)
meal for today: 3310 cal.
breakfast/preworkout
1 scoop 30g whey
500mL full cream milk
2tbsp olive oil
post workout
1 scoop 48g whey
50g dextrose
5g creatine
multivitamins
1hr post workout meal
2 scoops oatmeal
1 scoop 30g whey
lunch
pink salmon w/ egg
brown rice
1 scoop 30g whey
meryenda:
1 scoop milo
1 tbsp peanut butter
dinner
pink salmon w/ egg
brown rice
pre-bedtime meal:
1 scoop 48g whey
400mL milk
2tbsp peanut butter
PROTEIN 256.671589
CARBS 320.356917
FAT 110.038638
SAT_FAT 5.526486
TOTAL CAL 3298.461760
PROTEIN is 1.376188 times of bodyweight (186.51 lbs)
==============================
PERCENTAGE BASED FROM TOTAL CAL: 3298.46176022
PERCENT PROTEIN 31.1262167028 %
PERCENT CARBS 38.8492503421 %
PERCENT FAT 30.0245329551 %
parang gusto ko na magcutting next week for 1 month. para maaga matapos sa cutting at makabalik bulking na ulit hehe tapos chinese new year pa sa february, kainan na naman na malupit hehe...
I will try the calorie zigzagging method sa cut ko. pinapanood ko kahapon mga youtube videos at mga links sa internet, mukhang medyo mabusisi at mas accurate dapat ang computation ng calories kasi kelangan mag sum up pa rin sa 3500 caloric deficit sa dulo ng isang week. anyway, they claim na super effective daw ito and I hope na effective nga siya. right now pinag-aaralan ko pa etong caloric zigzagging, meron daw mga good pattern ng zig zagging. aral mode na muna hehe...
About sa 256g nung protein, medyo mahal din sir. Experimental lang ito sir kaya ganyan hehe.. pag nagmaintenance at cutting ako balik na lng ulit sa 1g per bw lbs. Hehe
Yup try mo siya sir para masanay ka rin hehehe
flat bench press - 230lbs x 8,230lbs x 6,220lbs x 7 -- increase to 240 na sa next week
incline bench press - 160 x 7,150x7
overhead triceps - 14kg x 5, 12kg x 8,12kg x 8
triceps cable pushdown - 130lbs x 7, 130lbs x 7
seated calf raise - 300lbs x 11,300lbs x 10,300lbs x 9
leg curl - 130lbs x 7,120lbs x 7
meal and nutrition:
breakfast/pre workout:
450ml milk
2 tbsp olive oil
1 x 30g scoop whey
pwo:
1 x 48g scoop whey
50g dextrose
creatine
multivitamins
post meal:
2 scoops oatmeal
1 x 30g scoop whey
following meals:
3x56g corned beef with onion
4 x 1/3 cup brown rice measured uncooked
1 x 48g scoop whey
pre bed meal:
450mL milk
1 x 48g scoop whey
PROTEIN 268.486042
CARBS 326.957917
FAT 104.283958
TOTAL CAL 3320.331458
PROTEIN is 1.442944 times of bodyweight (186.07 lbs)
==============================
PERCENTAGE BASED FROM TOTAL CAL: 3320.33145833
PERCENT PROTEIN 32.3444866919 %
PERCENT CARBS 39.3885876479 %
PERCENT FAT 28.2669256602 %
pero nararamdaman ko lalampas ako sa caloric target for today, kasi sabi ni misis, baka liempo at sinigang daw ang ulam mamayang dinner. heheheheh
assessment as of the moment:
I am satisfied kahit papaano sa bulking progress as of the moment but I am not fully contented yet. I feel that I still need to tweak my nutrition (the right macro ratios for me). I am planning to do a strict 30P/50C/20F sa next bulk ko, mostly. I am having a hard time hitting 50% sa carbs. maybe my plan it to use a mass gainer + whey sa next bulk ko. but I still need to plan this first kung paano ang meal plan ko pag ganito na. eto ang target macro ko dapat pag 30/50/20:
PROTEIN_GRAM= 248.25
CARBS_GRAM= 413.75 << hirap ako abutin ito
FAT_GRAM= 73.5555555556 << lumalampas ako dito most of the time
Total Cal 3310.0
I'll be on a cutting phase na by next week for 4weeks kasi malapit na ang chinese new year (kainan blues na naman hehe) at gusto ko rin matry kung gaano ka effective ang caloric zigzagging sa cutting.
I bet you look really good sa ganyan ka strict na nutrition at magandang lifting stats.
Bilib ako sayo boss!
pag uwi ko by sunday, post ako ng pic dito.
I hope so but not in reality hehe... last weeks of my bulk, daming cheat meals sa gabi na di ko na nadedeclare dito haha... I know also that my everyday biking (8km to 10km) and sports (1 to 1.5hours)every MWF is hurting my bulking progress as well as my recent back injury causing me to change some of my exercises and to deload on some exercises.
Im not sure kung yung macro ratio ko is di tama para sa akin or not. Ill experiment with 50C/30P/20F sa bulking by next month. right now kasi sinusunod ko yung approximate 35%carbs sa ebook ni Sean N. trial and error again. hehehe
for today, rest day. may seafood buffet na naman. good thing is di pa ako cutting ngayon. so titirahin ko lahat ng salmon mamaya. heheheheh
given:
PROTEIN 268.486042
CARBS 326.957917
FAT 104.283958
TOTAL CAL 3320.331458
PROTEIN is 1.442944 times of bodyweight (186.07 lbs)
==============================
PERCENTAGE BASED FROM TOTAL CAL: 3320.33145833
PERCENT PROTEIN 32.3444866919 %
PERCENT CARBS 39.3885876479 %
PERCENT FAT 28.2669256602 %
I wanted to ask po kung ilang grams ang FAT 104.283958?
thank you.