Road to be a Fitness Model
nagase0003
Posts: 100
My Goal:
My main goal now is to reduce body fat to as low as 12% if possible
Taken March 2014
Taken July 02, 2014
My main goal now is to reduce body fat to as low as 12% if possible
Taken March 2014
Taken July 02, 2014
Post edited by nagase0003 on
Comments
If you want, read ka ng maraming journal dito from pages 1 to their current para makita mo yung transition from program to program and nutritional diets.
hinay-hinay lang, don't lose hope, just be consistent sa pagbubuhat...this is something that can't be done over night...
tuluy-tuloy lang....
and remember these three should go together...nutrition, exercise & rest...
ang pagbubuhat bro is not for a week, month,year.
its a lifestyle, dami ng benefits ng buhat di lang
building maskels kundi overall health.
and lastly dapat tamang rest at nutrion para maging succesfull.
goodluck and ingat sa pagbubuhat.
And opinion ko bro hindi endomorphic tingnan ang katawan mo,
Nakita na medyo small frame ka nung nag papayat. Sa tingin ko more on ectomorph ang bodytype mo
Naging overweight ectomorph ka lang dati bro.
Focus on heavy weights Clean bulk bro
Do you track macronutrients? or calorie count?
Ano ba questions mo about nutrition? ask away
Ako I have a question regarding nutrition, How do you do and define a "clean bulk"?
I assume if you do a clean bulk you won't gain fats?
Yan na hehe ineexpect ko kay sir mighty to.
A clean bulk for me sir. Is eating only 200 to a maximum of 500 calories above your maintenance calories
To ''minimize'' fat gains during bulking. Because you can't bulk and not gain fat right sir?
Because when you clean bulk the muscle gain to fat gain ratio is much more closer. Kesa kung mag dirty bulk lang na most people tend to eat 1000+ over their maintenance. Most of the time the fat gain ratio ay mas mataas na sa muscle gain ratio.Baka pala ma confuse ang ibang tao
A clean bulk is defined by the number of calories above maintenance not the food choices. 200-500 calories above maintenance is a clean bulk Anyhing exceeding that is considered dirty bulking for me clean bulking is recommended especially kung endomorphic body ka.
It is not defined by the foods you eat. You can eat all the chicken breast, Kamote and green vegetables you want.
If you eat 1500 of that foods above maintenance that's still a dirty bulk
Just don't use the terms "clean" and "dirty" since most people think of it differently and not the real meaning of those concepts. Although I think 200 cals surplus is too conservative for me, might not gain anything at all.
Ah yes sir. thank you sa suggestions
I was surprised. Good job.
At last! Someone who knows his shit about the "clean bulk" thing lol.
In short.
"It is not defined by the foods you eat."
Sorry na hi-jacked ata yung journal ni TS, but at least makakatulong din ito sayo.
Welcome to PBB btw.
Ngayon ko lang po nalaman yung mga method na ganito. Very useful po!
Tanong ko lang po sana kung panu po ba malalaman yung calories, protein or fat content
ng isang food na kakainin ko?
Gaano po ba karami ang dapat na intake na calories every meal kung magclean bulk po ako?
About sa food, always weigh in your foods like 350g chicken breast as example tapos google mo yung calories nila then get the Protein, Carbs, Fats.. get it, yun ang macros mo kaya nalabas "If if fits your macros" as long as nasa range ng maximum macros mo you're good.
About sa calories mo, madami way para mabilang, google mo sir
Salamat sir Im glad to have helped in anyway I can
Bro first of all try to get an estimate of your daily caloric expenditure Which means yun ang calories na na bburn ng katawan mo sa isang araw.
search ka lang sa internet madaming sites na may online calculator
so for ''example'' ang lumabas na daily caloric expenditure mo ay 2500
If you want to lose at least 1 pound a week. bawasan mo ng 500 calories a day ang expenditure mo
Kumain ka ng 2000 calores a day
dahil nag bawas ka ng 500 calories sa isang araw. Sa isang linggo seven days so 7x500= 3500 dahil 3500 calories is equal to one pound
Again example lang yun ah. I compute mo muna yung sarili mong caloric expenditure at dun mo ibase ang pag bawas ng calories
madami namang sites para malaman mo ang calories ng food mo like myfitnesspal
recommend ko yan dahil ang laki ng database nila for food.
If may questions ka pa. ask away
puedeng pasabay sa journey?
parehas tayo ng goal e,hheeh
goodluck satin pareho
I'll do my best po na laging magupdate sa jounral ko! Sana po huwag kayo magsawa magbigay ng help! hehe!
Thanks sir sa explanation!!
FOCUS na po ako ngayon sa pagbubulk..
Nagtry na rin po ako magcalculate ng Calories
Eto po ung sakin
Calories Burned:2770
calories Maintenance:2928
Kung magclean bulk po ako, base po dun explanation niyo sir, kailangan ko po magintake ng calories ng 3128-3428 per day? tama po ba??
thanks Sir
nagstart akong magfollow ng isang program
yung SL 5x5
I started last April 15, 2013
Workout A - done last April 24, 2013
Squat 5x5 - 65lbs
Bench Press 5x5- 60lbs
Barbell Rows 5x5- 75lbs
Dips 3x5- body weight
Workout B - done last April 22, 2013
Squat 5x5x - 60lbs
Overhead Press 5x5- 50lbs
Deadlift 1x5- 105lbs
adding Pull-ups next workout!
Thinking of trying IF Lean Gain, hindi ko lang po sure kung pwede siya sa body type ko!
Tama po kasi si Sir Louie na Ectomorph talaga yung body type ko eh!
Sa tingin niyo po ba magwowork sakin!
May problema din po pala ako sa schedule as lagi akong panggabi sa trabaho: 10pm-6am
Mas natatrack ko na rin po pala yung kinakain ko, thanks sa myfitnesspal apps! hehe!
:yahoo:
As per livestrong.com BFP: 16.66%
My take don't make your life complicated.
Kumain ka lang ng kumain, Carbs + Protein + Fats, calorie surplus.
Intense training. Wag magmadali sa results. Darating din yan just be patient.To add, kung hindi ka ganun kalakas kumain at madali kang mabusog, ang magiging problema mo sa lean gains ay yung 8hrs lang ang feeding time.
Ok yun kung kaya mo kuhanin lahat ng 3k-3.5k calories sa loob ng 8hrs lang of course with your work(or student)-life schedule pa.
Ok sir! Thanks for the reminder...
Actually po mas mabilis po akong magutom kesa po mabusog.
Nakailang balik din po ako sa banyo sa isang araw.
Medyo nakita ko naman na nagkalaman yung legs at shoulders ko, pero alam ko onti palang yung progress ko kasi one month pa lang naman simula nung itry ko yung program e.
Eto nga pala yung pinakalatest na buhat ko:
Squat - 95lbs.
Barbell Rows - 85lbs
Bench Press- 75lbs
Overhead Press - 70lbs
Deadlift- 145lbs
Itutuloy tuloy ko lang yung pagaad hanggat kaya ko hehe!
Sa pagkain naman, I try my best na kainin yung mga right foods only, (rice, egg, fish)
Lage na rin akong Caloric Surplus kaya ang weight ko ngayon 170lbs from 165lbs pero may
kasamang fats yunkasi nung mineasure ko yung waist ko naging 35 from 34
hehe
Dating SL 5x5
Lumalaki kasi yung tiyan, napaparami kasi yung kain ko!
Nawawalan tuloy ako ng motivation!
7:30am - Amino2222 and 2pcs Banana,
8:00am - Rice and Kare Kare w/ fried egg
10:00am - taho
11:30am - SLEEP zzz
3:00pm - Rice and Kare Kare
5:30pm - Whey, Sweet Potato, 2pcs banana, Milk
8:45pm - Rice w/ 2 pcs fried galunggong w/ fried talong
12:00mn - Pancit Guisado
4:00pm - Ham Sandwich (wheat bread)
Start ko na siguro ilog lage yung mga bnubuhat at kinakain ko!Last Saturday Iniba ko na buhat ko:
Bicep/Tricep
Barbell Lying Tricep Press 60lbs - 3setsx12reps
Barbell Tricep Extension 30lbs - 3setsx10reps
Triceps Pushdown 40lbs - 3setsx10reps
Seated Hammer Curl 20lbs per hand -3setsx12reps
Barbell Preacher Curl 30lbs - 3setsx10reps
Cable Bicep Curl 40lbs - 3setsx6reps (nabigatan)
Chest/Triceps
Flat Barbell Bench Press 80lbs - 3setsx10reps
Machine Incline Bench Press 100lbs - 3setsx12reps
Machine Decline Bench Press 100lbs - 3setsx12reps
Incline Dumbell Bench Press 30 each - 3setsx12reps
Machine Flyes 100lbs - 3setsx10reps
Tricep Press 65lbs - 3setsx6reps
Dumbell Overhead Tricep Extension 40lbs - 3setsx12reps
Cable Tricep Pushdown 35lbs - 3setsx10reps
Biceps/Triceps/Abs
EZ Bar Tricep Press 65lbs - 3setsx10reps
EZ Bar Tricep Extensions 35lbs - 3setsx10reps
Triceps Pushdown 40lbs - 3setsx10reps
Seated Hammer Curl 25lbsperhand - 3setsx10reps
Preacher Curl 35lbs - 3setsx10reps
Cable Curl 40lbs - 3setsx8reps
Hip Raise on Parallel Bar - 15reps
Crunches - 10reps
Nagsimula ako magbuhat nung January 2013 pero nung June 2013
tumigil ako dahil nagkaroon ako ng injury sa Forearms :banghead: dahil sa maling pagbibicep curl, kaya nagpahinga muna ako ng 1 month
At nung August 5, 2013 nagenroll ulit ako sa gym dito sa gapo
nahirapan din po kasi ako sa nutrition.. Dati kasi nauubos pera ko kakabili nung tingi tinging whey na tig P30 pero ngayon hindi na muna ako mag-supplement, lage po kasi ako nagbabasa dito kaya ibubuhos ko na muna lahat sa whole foods na kaya kong bilhin, tulad ng Tuna, Eggs, Oatmeal, Peanut Butter.. nakikialam na nga rin ako sa grocery ng parents ko...hehehe: lol, sabi ko puro isda at gulay na lang lage ulam namen.... Medyo inaayos ko na yung form ko pagdating sa Bicep Curl para di na ako mainjury ulet
August 12, 2013 Chest/Biceps
>Bench Press 90lbs - 3x10
>Incline Press 75lbs - 3x10
>Decline Press 80lbs - 3x10
>Incline Dumbbell Fly 25lbs/hand - 3x12
>Bicep Curl 30lbs - 3x15
>Dumbbell Hammer Curl 20lbs/hand - 3x12
>Incline Dumbbell Curl 16lbs/hand - 3x12
Ok na po ba yung Workout ROutine ko, wala na po bang dapat baguhin?
Nagresearch din po ako sa internet at parang ang body type ko Skinny Fat, kaya magcacardio din ako pag rest days, ok lang po ba yun mga masters?