Living Life One Rep at a time
iSamsonJeff
Posts: 764
After few months of leeching in this forum. I'm now challenge to create my own journal so that everything will be keep on track. :sport:
I started lifting when I was 15y.o but it is on-off, obviously because of my school works and I'm not as serious as what I am now today.
(Sept 17), is the 1st day of my 6th month straight subscription in our gym. It's one of my motivation to be always go to the gym because I am already paid
I started lifting when I was 15y.o but it is on-off, obviously because of my school works and I'm not as serious as what I am now today.
(Sept 17), is the 1st day of my 6th month straight subscription in our gym. It's one of my motivation to be always go to the gym because I am already paid
Comments
Flat BB Press - 70 warm up, 140x6, 140x8
DL - 70x16, 140x12, 190x6, 210x5
OHP - 50x10, 70x8, 70x6 superset BB row 50x10, 70x8, 70x8
(kaya superset, from OHP bago ko ilapag nag-row n lang ako)
Squats - 50x16, 100x10, 170x6, 200x6
Leg Extension - 75x10, 75x8, 50x10
Arms : 2 superset exercises for Tri's and Bi's I forgot what I did :duh:
(I just workout my whole body because of the 6-day off from gym)
Sept 18 - REST :)sir Yatez , smith machine ska bench for leg curl and extension lang mron e
Rosa kami s sunday e. Makati ka lng nman e, malapit lng ako s may vito cruz , osmena hi way
Define "madami". This is a very subjective term. Yung madami para sayo, might turn out na kokonti lang pala in terms of calories. You need to quantify this.
Start logging and measuring your food and hopefully we get a clearer picture kung gaano ba talaga kadami kinakain mo. Kung kulang, dagdag, kung sobra bawas. It's all about adjustments. Big problem is how can you adjust if you don't know you need to adjust?
yaan mo lang kung gipit ka sa budget ngayon sa sarili mo. tiis tiis muna. after a few years malalaman mo ang deperensya ng marunong magtiis versus sa spoiled :)here bro
"Train up a child in the way he should go: and when he is old, he will not depart from it." Proverbs 22:6
Sir Riddler, ayun nga din po ung sasabihin ko rin sana kanina. na ung madami ko baka kulang para sa weight ko :duh:
sir Vinch, salamat sa advice. oo nga po mahirap talaga kapag limited ang budget.
dati kasi ang principle ko, loot at those construction workers wala silang proper nutrition yet meron silang impressive physiques. parang gaya ng sabi nyo "more food=more work" pero wala talaga silang proper diet, malakas sila kadalasan sa kanin . ganun po dati ung iniisip ko.
Kaya ngayon po , masaya n ako kung makukuha ko ung kahit estimate intake ko for my bodyweight for Carbs, protein and fats.
Duration : 55mins
Incline BB Press - 50x16, 100x8, 120x6, 120x5
Flat DB Press - 35's x12, 40's x10, 50's x8
Decline BB Press - 120x8, 140x6, 140x6
Cable CrossOvers - 3sets ('di ko sure ung weights ng mga stacks)
Close-Grip BP - 60x12, 80x10, 100x6
DB Pullover - 40x10, 50x8, 60x6
OHP - 50x12, 70x7, 70x6 superset w/ anything that will hit rear shoulder - 10's x8, 10's x8, 10's x 8
Side lateral - 10's x8 , 10's x 8, 15's x8
Shrugs - 40's x 10, 50's x 10, 50's x 10
Wrist Curl DB - 25x10 , 25x10
MEAL 1
70g Oats
4 scoop whey approx 40gr powder.
You can change the whey with 8 eggwhites for variation.
Meal 2 ( alternative u can variate this meal with just taking a mass gainer with approx equal calories)
125g chicken breast/lean steak/white fish
40g rice or 130g sweet potatoe
100g green veggis ( broccoli ect )
1 TB peanutt butter
Meal 3 (Pre workout)
125g chicken breast/lean steak/white fish
40g rice or 130g sweet potatoe
100g green veggis ( broccoli ect )
1 TB peanutt butter
Meal 4 (Post workout)
Mass gainer approx 30g protein, 80g Carb or equalent to this macronutrients ( prefered fast carbohydrates for quick replenish)
Meal 5
125g chicken breast/ lean steak/ white fish
40g rice
100g green veggis or salad
1 ss udo choice/healthy fatty acids
Meal 6 (Pre sleep)
Casein protein 50grams or a slow digestive protein source in foods cottage cheese ect.
1 ss peanut butter
The foods are measured before cooked or fried ect.
I know it can be heavy on the budget, but i show u so u can get a "picture" of what to eat
The importance if not able to make full nutrition, it's to get a good pre-workout meal then replenish quckly with some fast carbs and some proteins when u finished workout, then get a good meal after that. So 2 full meals and a fast meal.
Even though I can't follow these food meals. I'm just gonna get some of these as I can.
How many Carbs, Protein and Fats should I take a day, for a 140lbs like me ?
There are many factors that indicator of how much u need of each.. work=calorie use
Metabolism/genetics/reaction to carbs/ easy fat storage or difficult fat storage ect..
I just did a fast calculating average for 63kg.
Calories
1663-1940 total calories
Protein
145-170 grams
Carbs
187-218 grams
Fat
37-43 grams
But u need to find a Base/plattform to start from then keep control to see if ur nutrition gives u what u need or if u need to up or down for.example on the carbs..
AND !!! IMPORTANT!! FOODS ARE ALWAYS BETTER THEN SUPPLEMENTS, do not only use supplements as macronutrient feeding.. u will not get the quality gains u want. ( It's a "supplement ) just saying i've trained so many young that start out and fill up on protein powder and mass gainers and wonders why not much happens...
protein: atleast 160g
fat: goodluck na lang kung mamonitor mo ito sa ngayon hehehe (maka 50g ka pwede na)
carbs: atleast 300g
basta try mo wag bumaba dyan lalo na yun carbs, kung kaya mo 400g mas ok. roughly 2300 calories yan siguro
This will help a lot sir Chris . I'm just get some estimation on my nutrition because I just depend on what our food will be but sometimes if I feel it's lacking for my activity on that day, I will buy food outside like chicken or bread plus oatmeal
thanks also sir vinch . pero nagsteady na ung weight ko , kaya nga nagdagdag kain na rin ako baka nagkukulang na dati. pansin na pansin tuloy ng mga kaklase ko pati gf ko ung lakas ng pagkain ko , sabi nila baka daw ma-impatso ako hahaha
slow bulk sana ung diet ko kaso hndi ko masabi kasi hndi ko alam ung nakukuha ko everyday haha.
I just did a fast calculating average for 63kg.
Calories
1663-1940 total calories
Protein
145-170 grams
Carbs
187-218 grams
Fat
37-43 grams
i think the calculation for fat was kinda off. it should be in the 60's
140 x 0.45 = 63g fat to be exact, 63g is the MINIMUM so don't worry if you exceed it, worry if you don't meet the minimum
btw ung 40g of rice ilang cups un kapag luto na?
LOL ! lakas kumain sir yatez. siguro nga konti lang un.
Usually around 1.5-2.5 cups ako estimate lang un. Sa ulam ko na nilalakasan kumain
Maybe even i do 40grams and i am 90kg. But everyone is different.. Everything i write is not written in stone. Each individual is different and finds their own ways no calculating is exact, thats why i always say plattform-a standing point and then each individual sees what works and adjusts, its the bodys reaction to the macros that decide if to low or to high
Seryoso na to! haha mahirap rin magpayo kapag ikaw mismo payatot! hahaha kaya magpapalaki muna ako para kapani-paniwala naman
Duration: 1hour
Deadlift - 70x16, 120x12, 200x5, 200x6
T-Bar row - 50x14, 75x10, 100x7
Wide Grip Lat Pullldown - 50x14, 80x10, 100x6
Close Grip Lat Pulldown - 50x14, 100x6
DB row (one side) - 40's x8, 45's x6, 50's x4
4 exercise for Arms Tri's and Bi's Superset with 2sets only
Skullcrushers - 20x15, 40x12, 50x8 SS w/ EZ bar curl - 20x15, 40x12, 50x7
Tricep Pushdown- 50x15, full stack x 6 SS w/ Hammer curl - 25's x12, 30's x7
Cable extension - 50x8, 70x8 SS w/ Incline DB curl - 20's x8, 25's x4
EZ bar overhead extension - 40x8, 60x6 SS w/ Standing DB Curl - 25's x8, 30's x6
got drained on DLs .. but still a good workout because of improvements in my lats and triceps :sport:
and I need to improve my memorization because sometimes I forget how many reps I did :duh:
Just did an almost 25km Long Slow Distance Run at Nuvali with my co-runners . Preparation for Oct 6 RUPM Event at MOA