Ang bilhin mo na extra joss yung original ha color yellow wag yung may flavor. Inumin mo siguro 30 minutes before WO kasi may tendency na magreact yung sodium bicarbonate sa tyan mo. Baka matae ka pero normal yun. Actually mas papawisan ka at focused after.
Protein Cake! Yum yum!
30g protein
2.5g carbs, NO SUGAR
Egg yolk as source of fat and traces from Whey
with banana, yoghurt and darkchocolate as sides.
Protein Cake! Yum yum!
30g protein
2.5g carbs, NO SUGAR
Egg yolk as source of fat and traces from Whey
with banana, yoghurt and darkchocolate as sides.
Late night checking the forums and you see something like this... You makin' me hungry! Hehehe...
Started to tweak my meal plan again, galing sa "kung ano mabili sa baba" dahil sa work sched ko na paiba-iba almost everyday at sunod sunod na meeting.
Work fucked up my lifting routine really. Hehe.
This week umpisa na ulit ako magluto at magbaon.
For the mean time sa sched ko na 10am-6pm ito plan ko for the week.
Meal 1: 8:00am
3 Large Eggs fried in olive oil
2 scoops Oatmeal with
1 glass of non-fat milk
Meal 2: : 1:00pm
1 Cup Rice
Beef or Chicken Viand - In this case sa canteen ito
Veggies
Meal 3: 5:00pm
2 Homemade beef burger patties - made it myself! Haha
1 part roasted or fried chicken in olive oil
Potatoes
Mixed Veggies
By next week I'll have chicken breast pan fried instead of roasted chicken.
Calories not yet computed, katamad mag math! Ayoko ng komplikado!
Hahaha.
Any thoughts on ditching the pre-bed and drink a shake some time in the day instead?
Thanks!
Pre-bed : 11:00pm
1 Scoop Whey
1 glass of non-fat milk
**optional, depende kung 6 hours pataas sleep mo, kung 5hrs lang inumin mo na lang right away pagising mo but cut the milk kasi meron naman sa breakfast
yung ulam sa canteen na bibilhin mo, siguro mas ok kung bili ka na lang century tuna solid in vegetable oil tapos drain mo. atleast sure ka na may +/-36grams protein.
dahil sa haba ng tulog mo it would be better kung before bed na lang. ginagawa ko yan pag friday-sunday kasi alam ko mahaba tulog ko so i make sure na nagpaparty sa amino acids yung muscles ko habang tulog ako. Nevermind if its bro science or not, nothing to lose naman and everything to gain hehe
Thanks bro.
Lagi talaga ako may milk or protein blend sa gabi, pakiramdam ko mas mabilis recovery hehe. I feel it's working. Dunno kung placebo effect na din hahaha.
Sabi nga if ain't broke don't fix it. hehe
allen, trinay ko compute yung cals ng diet mo. syempre guesstimate lang kasi hindi ko alam yung exact measurement nung mga food pero nagset ako ng lower and upper limit. kaso kahit anong adjustment na idagdag ko mababa pa din IMO kung towards size gain ang current goal mo. try mo pa kaya mag add ng 50grams of protein and 50-70grams ng carbs. fat intake mo moderate na yan assuming na 1 tablespoon lang naman yung olive oil mo at hindi greasy yung ulam sa canteen. just my 2 cents!
Thanks bro. Expected ko din na mababa to. Around 2.3k-2.5k more or less siguro. Binawasan ko kasi yung rice, before 3 cups of rice ako. Tas hindi lang din isang saging a day.
Medo maselan talaga kasi tong katawan ko, ang choosy lol.
Dali ko lumobo ng tiyan ko at man boobs, inalis ko nga pati ice cream e favorite ko pa naman yun hahaha.
Balak ko sana i-up yung protein to fill the calories kaso pinaghahandaan ko pa medjo magastos e haha.
Dagdag ako next week ng Chix Breast and thighs bukod pa sa burger or ground beef. Weekend kasi pamimili ko, sakto may sweldo na sa Sat. Tingen mo dagdag ako kanin? Naninibago nga din katawan ko, parang mahina, namimiss ko mgrice ng mgrice, at mag ice cream, miss ko na mag FULKING. Hahaha.Thanks bro. Expected ko din na mababa to. Around 2.3k-2.5k more or less siguro. Binawasan ko kasi yung rice, before 3 cups of rice ako. Tas hindi lang din isang saging a day.
Medo maselan talaga kasi tong katawan ko, ang choosy lol.
Dali ko lumobo ng tiyan ko at man boobs, inalis ko nga pati ice cream e favorite ko pa naman yun hahaha.
Balak ko sana i-up yung protein to fill the calories kaso pinaghahandaan ko pa medjo magastos e haha.
Dagdag ako next week ng Chix Breast and thighs bukod pa sa burger or ground beef. Weekend kasi pamimili ko, sakto may sweldo na sa Sat. Tingen mo dagdag ako kanin? Naninibago nga din katawan ko, parang mahina, namimiss ko mgrice ng mgrice, at mag ice cream, miss ko na mag FULKING. Hahaha.
rice na pinaka ok na source since mura at kahit saan meron, may trace proteins ka pa na makukuha from it lalo na kung umaabot ka ng 4-5 cups a day malaking tulong sa protein requirement mo. masarap talaga ice cream sir pero save it for emergency na lang, pag nasusuya ka na sa meals mo. mas madali magdagdag kesa magbawas. about the man boobs at paglaki ng tyan, training stimulus usually ang first solution for this. if you're training correctly for your bodytype, structure, genetics and ofcourse you're goal the more na masosolve mo ang problem areas na yan. since nasa early stage ka pa ng training mo, no need to worry kasi malaki na improvement mo at unti unti ng sisiksik yung muscle mo kung consistent ka naman. kaya i told you not to cut this early kasi very loose pa yung skin mo, the more you cut the more it will sag.
Yup loose... very loose ahahaha.
Genes.. isa ako sa mga may pinaka fucked up genes dito haha.
Minsan nga naiingit ako sa mga barkada ko kasi ganda genes nila, kahit anong buhat, kahit anong kaen, mabilis at mas maganda results.
Life is unfair hahahaha. Pero ganun talaga kaya kailangan mas magsipag
ok lang yan sir, nagstart ako madami din kapintasan. yung mga classmate ko nung college karamihan genetically blessed and mayayaman pa. unfortunately for them, dahil gifted sila they were not forced to work hard kasi things were spoonfed to them. just keep grinding day in and day out, you will get there eventually and you will be proud of your journey.
Hahaha nanginginig pa nga ako hangang ngayon. kakaantok nga kasi ngayon ko lang nakain yung post workout meal ko. thanks din sa assistance atleast naka buhat ako ng mas maayos kahit tentative ako sa condition ng balikat ko.
Comments
Deadlift
133x5
155x5
177x5
199x5
221x2
254x1
Kroc Rows
60x10
90x10
100x8
Chin-ups
BWx5,x5,x5,x5
Wide-grip Lat Pulldown
70x12
90x12
110x12
Seated Cable Rows
90x12
110x10
130x8
Bench Press
45x12
67x12
89x12
111x12
133x8
144x4
Dips
BWx10,10,10
DB Bench Press
30x10
40x10
50x10
Machine Incline Press
100x12
130x10
160x 1....2....3..... lol
Cable Crossover
40x3x12
30g protein
2.5g carbs, NO SUGAR
Egg yolk as source of fat and traces from Whey
with banana, yoghurt and darkchocolate as sides.
Late night checking the forums and you see something like this... You makin' me hungry! Hehehe...
:)Dec, 2011
July, 2013
Original image could be found on the first page.
Pixelated na kasi yung first image ko dito, but more or less halos ganun pa din naman siguro.
Unang gawa ko palpak, 2nd attempt eto mas maayos ayos na at mas masarap!
Nutrition Facts :
Calories : 405kcal
Protein - 45g
Carbs - 36g
Fats - 9g Healthy fats from yolk and olive oil
*Traces from butter and milk powder at the top not calculated
*Nutrition facts may not be 100% accurate
Work fucked up my lifting routine really. Hehe.
This week umpisa na ulit ako magluto at magbaon.
For the mean time sa sched ko na 10am-6pm ito plan ko for the week.
Meal 1: 8:00am
3 Large Eggs fried in olive oil
2 scoops Oatmeal with
1 glass of non-fat milk
Meal 2: : 1:00pm
1 Cup Rice
Beef or Chicken Viand - In this case sa canteen ito
Veggies
Meal 3: 5:00pm
2 Homemade beef burger patties - made it myself! Haha
1 part roasted or fried chicken in olive oil
Potatoes
Mixed Veggies
---Workout----
Post-workout : 8:30pm
1 scoop Whey
1 glass of non-fat milk
1 Banana and/or Yoghurt
Meal 4: 9:30pm
2 homemade beef burger patties
Potatoes
Mixed Veggies
Pre-bed : 11:00pm
1 Scoop Whey
1 glass of non-fat milk
1-2 tbsp peanut butter
By next week I'll have chicken breast pan fried instead of roasted chicken.
Calories not yet computed, katamad mag math! Ayoko ng komplikado!
Hahaha.
Any thoughts on ditching the pre-bed and drink a shake some time in the day instead?
Thanks!
Post-workout : 8:30pm
1.5-2 scoops Whey
Meal 4: 9:30pm
2 homemade beef burger patties
1.5 Cups rice
Mixed Veggies
1 glass of non-fat milk
1 Banana
Pre-bed : 11:00pm
1 Scoop Whey
1 glass of non-fat milk
**optional, depende kung 6 hours pataas sleep mo, kung 5hrs lang inumin mo na lang right away pagising mo but cut the milk kasi meron naman sa breakfast
yung ulam sa canteen na bibilhin mo, siguro mas ok kung bili ka na lang century tuna solid in vegetable oil tapos drain mo. atleast sure ka na may +/-36grams protein.
Hmm actually yan din nga iniisip ko sa meal 4. Sige ganyan na lang gawin ko.
7-8hrs naman sleep ko so take ko na din yung pre-bed shake or mas ok na inumin ko na lang in between meals during the day ung whey?
Lagi talaga ako may milk or protein blend sa gabi, pakiramdam ko mas mabilis recovery hehe. I feel it's working. Dunno kung placebo effect na din hahaha.
Sabi nga if ain't broke don't fix it. hehe
Medo maselan talaga kasi tong katawan ko, ang choosy lol.
Dali ko lumobo ng tiyan ko at man boobs, inalis ko nga pati ice cream e favorite ko pa naman yun hahaha.
Balak ko sana i-up yung protein to fill the calories kaso pinaghahandaan ko pa medjo magastos e haha.
Dagdag ako next week ng Chix Breast and thighs bukod pa sa burger or ground beef. Weekend kasi pamimili ko, sakto may sweldo na sa Sat. Tingen mo dagdag ako kanin? Naninibago nga din katawan ko, parang mahina, namimiss ko mgrice ng mgrice, at mag ice cream, miss ko na mag FULKING. Hahaha.Thanks bro. Expected ko din na mababa to. Around 2.3k-2.5k more or less siguro. Binawasan ko kasi yung rice, before 3 cups of rice ako. Tas hindi lang din isang saging a day.
Medo maselan talaga kasi tong katawan ko, ang choosy lol.
Dali ko lumobo ng tiyan ko at man boobs, inalis ko nga pati ice cream e favorite ko pa naman yun hahaha.
Balak ko sana i-up yung protein to fill the calories kaso pinaghahandaan ko pa medjo magastos e haha.
Dagdag ako next week ng Chix Breast and thighs bukod pa sa burger or ground beef. Weekend kasi pamimili ko, sakto may sweldo na sa Sat. Tingen mo dagdag ako kanin? Naninibago nga din katawan ko, parang mahina, namimiss ko mgrice ng mgrice, at mag ice cream, miss ko na mag FULKING. Hahaha.
Genes.. isa ako sa mga may pinaka fucked up genes dito haha.
Minsan nga naiingit ako sa mga barkada ko kasi ganda genes nila, kahit anong buhat, kahit anong kaen, mabilis at mas maganda results.
Life is unfair hahahaha. Pero ganun talaga kaya kailangan mas magsipag
Salamat sa workout, sakit katawan ko malamang nito bukas ahaha.
yung gg na papuntang moa..