Journey to a healthy living

jaffjaff Posts: 42
in Personal Journals
Hi everyone! I decided to post my journal here to get a proper advice from the experts.I started my program 3 months ago and it worked fine.From 83 kg I weighted down to 72-73kg approximately.What worries me that at this stage I might reach my plateau for I have noticed that I don't have much improvements for the past few weeks.My coach said that my body's fine and I just have to stick with the program and build more muscles but for me I still want to burn belly fat specially the love handles.

Any comments and suggestions will be much appreciated. Thank you

here's my photo last 3 months before I decided to lift weights


http://img406.imageshack.us/img406/8316/39714910150544169513329.jpg
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Comments

  • Mighty_OakMighty_Oak Posts: 3,940
    Since you have a coach, I suggest you listen to him first especially if you're seeing results from his methods. Where do you train?

    Welcome to the PBB community!
  • jaffjaff Posts: 42
    Mighty_Oak wrote:
    Since you have a coach, I suggest you listen to him first especially if you're seeing results from his methods. Where do you train?

    Welcome to the PBB community!

    Ok sir I will and thank you for the reply. I'm currently here in Doha, Qatar. :smile:
  • Mighty_OakMighty_Oak Posts: 3,940
    Ahh kala ko dito ka sa Pinas. Di bale pag uwi ka dito sama ka sa mga group workout sessions namin.
  • NiceTry333NiceTry333 Posts: 326
    welcome to PBB kuya! keep motivated kuya :D
  • jaffjaff Posts: 42
    Mighty_Oak wrote:
    Ahh kala ko dito ka sa Pinas. Di bale pag uwi ka dito sama ka sa mga group workout sessions namin.

    Sure sir! Mas ok yung ganun para makapag tanong ng marami hehe.Mga sept pauwi ako. Pm ako sa inyo para makasabay sa sessions.

    NiceTry333 wrote:
    welcome to PBB kuya! keep motivated kuya :D

    Thank you. :)

  • Mighty_OakMighty_Oak Posts: 3,940
    ^No prob. Just continue updating your journal regarding your progress and don't hesitate to ask questions. We all learn from each other here.
  • jaffjaff Posts: 42
    Mighty_Oak wrote:
    ^No prob. Just continue updating your journal regarding your progress and don't hesitate to ask questions. We all learn from each other here.


    thanks. I will be updating it frequently ,please correct me in any flaws you will see on my program.
  • milksworthmilksworth Posts: 3,130
    talk to your coach and tell him what you really want to achieve. after all your paying him for results right? welcome sa PBB!
  • jaffjaff Posts: 42
    6:45 am +3 GMT

    circuit training:
    chest-bicep-shoulder-tricep-back

    Inclined bench barbel press 40kgX12 / 60X10
    close grip EZ bar preacher curl 12kgX12 / 20X10
    Bent over side lat raise 20kgX12 / 24X10
    Lying EZ bar extension 12kgX12 / 15X10
    Lat pull down (behind) 40kgX12 / 50X10
    Flat bench barbell press 40X12 / 60X10
    Wide grip Ez bar curl 12X12 / 20X10
    Arnold DB shoulder press 24X12 / 28X10
    Seated/standing Ez bar ext. 12X12 / 15X10
    Lat pull down (front) 40X12 / 50X10
    Declined bench barbel press 40X12 / 60X10
    Alternate DB curl 20X12 / 24X10
    standing DB side lat raise 20X12 / 24X10
    Reverse cable press (bar) 20X12 / 30X10
    Close grip pull down 40X12 / 50X10
    Flat bench DB flies 20X12 / 24X10
    DB hummer curl 20X12 / 24X10
    Shoulder shrug DB 40X12 / 44X10
    rope cable press down 25X12 / 35X10
    Lower back ext. 10X20 / 10X20

    10 min stationary bicycle
    duration 45-1 hr



    afternoon
    10 min moderate cardio
    15 min HIIT
    10 min moderate cardio
    milksworth wrote:
    talk to your coach and tell him what you really want to achieve. after all your paying him for results right? welcome sa PBB!

    thank you sir, Yes I will
  • sergieeesergieee Posts: 656
    nakakapagod naman yan sir. haha! goodluck on your goals and welcome!

    if you need help andito yung mga masters para tulungan ka :)
  • jaffjaff Posts: 42
    sergieee wrote:
    nakakapagod naman yan sir. haha! goodluck on your goals and welcome!

    if you need help andito yung mga masters para tulungan ka :)

    thank you sir, oo nga patayan haha,4 days ang circuit training then 4 days ang regular training.

  • monching11monching11 Posts: 7,273
    welcome!
  • jaffjaff Posts: 42
    Circuit training

    Legs,abs

    Multi power Squat 100KgX12 / 120kgX10
    Cable Crunch 25kgX20 / 35kgX20
    Extension bench side crunch 10kgX20 (left& right) / 10kgX20 (left& right)
    Lying leg raise X20
    Leg Press macine 180X12 / 200X10
    Bench crunch w/ DB 40kg X12 / 44X10
    Standing DB side bend 22kgX20 (left&right)
    straight leg lower raise X20
    Lunges W/ DB 20X12 / 24X10
    Machine crunch 40kgX20 / 50X20
    Lower Leg raise W/ DB 8kgX20 / 8kg X20
    Swiss ball Twits crunch 10kgX20 / 10kgX20
    Multi power Calf Raise 100kgX12 /120kg X10
    Leg Extension Machine 40kg X12 / 60kg X10

    Stationary bike. 20 min "Moderate"

    guys I'm planning to take Creatine and Whey protein will it make my muscles look bulky? My current goal is to look lean and muscular. Thanks
  • bardagulbardagul Posts: 658
    Multi power Squat 100KgX12 / 120kgX10
    ^lupet! keep it up!
  • jaffjaff Posts: 42
    guys share ko naman itong meal plan ko. I know maraming sablay dito please give me some advice if I'm doing it wrong.Thank you

    Calorie allowance daily: max 1700 calories

    Meal

    Breakfast: pre-work out
    2 slice whole wheat bread
    2 scrambled egg

    post work out (office tim)
    1 croissant
    1 cup coffee with coffee mate and less sugar

    Lunch
    1 cup cooked white rice
    approax 200 grams chicken (tinola)

    1/2 cup of cooked monggo beans.



    2 o'clock break

    1 cup coffee with coffee mate and less sugar

    dinner (later on)
    1 can tuna with sun flower oil
    1 apple
    1 banana


    total calorie intake= 1512
    reference : living strong calorie counter
    bardagul wrote:
    Multi power Squat 100KgX12 / 120kgX10
    ^lupet! keep it up!

    thank you sir! advice kasi ng gym instructor.Heavier weights but lesser reps is good. Tama po ba?
  • DSmallDivideDSmallDivide Posts: 4,565
    yung 1700cals na max allowance mo sir maintenance levels mo na ba yan sir or naka calorie deficit ka na jan?
  • Mighty_OakMighty_Oak Posts: 3,940
    1700 cals is way too low for someone your height and weight. Baka wala ng matira sayo nyan. Kung sa babae nga eh average lang yan.

    Also, if your lifting something for high reps (8 reps above) it's not heavy yet. Are your squats parallel or below parallel?
  • jaffjaff Posts: 42
    DSmallDivide wrote:
    yung 1700cals na max allowance mo sir maintenance levels mo na ba yan sir or naka calorie deficit ka na jan?

    calorie deficit ako sa 1700 cal ko sir!

  • DSmallDivideDSmallDivide Posts: 4,565
    ok, gaya ng nasabi ni mighty that's kinda too low for a man your size given pa na you are doing circuit training, are you still losing weight while ganyan na kababa ang calorie intake mo?
  • jaffjaff Posts: 42
    Mighty_Oak wrote:
    1700 cals is way too low for someone your height and weight. Baka wala ng matira sayo nyan. Kung sa babae nga eh average lang yan.

    Also, if your lifting something for high reps (8 reps above) it's not heavy yet. Are your squats parallel or below parallel?


    thank you sa reply sir! mababa na po ba yung 1700 cal maski fat loss yung goal ko?I'm thinking of buying creatine and whey protein ,ayos lang po ba na idagdag ko sa 1700 cal or kailngan ko pa talagang kumain?

    Ah I see! ilang reps po ba ussually nakakaya sir kung mabigat na talaga yung binubuhat?yung sakin kasi starting 10 up to 12 reps hirap na akong i lift yung weights.Parallel lang po yung squats ko sir,do I need to get lower? Thank for your time
    DSmallDivide wrote:
    ok, gaya ng nasabi ni mighty that's kinda too low for a man your size given pa na you are doing circuit training, are you still losing weight while ganyan na kababa ang calorie intake mo?

    Sa ngayon sir maintain ako sa 72-73kg pero yung nararamdaman ko minsan I think I'm getting weaker siguro nga mababa yung cal na kino consume ko.Thank you sir

  • jaffjaff Posts: 42
    Usually rest day dapat ako ngayon after ng circuit training pero ginanahan akong mag buhat.

    Day 1

    Regular training: Chest and back

    10 min cardio (warm up)

    Chin ups X8/X4/X2

    Inclined bench Barbel Press: 40kgX12 / 50kgX10 / 60kgX8
    Declined bench Barbel Press: 40kgX12 / 50kgX10 / 60kgX8
    Flat bench Barbel Press: 40kgX12 / 50kgX10 / 60kgX8
    Flat bench DB Press: 20kgX12 / 24kgX10 / 28kgX8
    Pectoral machine: 60X12 / 65X10 / 70X8

    Lat pull down(back): 40X12/ 45X10 / 50X8
    Lat pull down(front): 40X12/ 45X10 / 50X8
    close grip pull down(front): 40X12/ 45X10 / 50X8
    Dumbbell bent over row: 10kgX12 / 12kgX10 / 14kgX8 (left&right)
    Back extension bench: 10kgX20

    10 min moderate cardioUsually rest day dapat ako ngayon after ng circuit training pero ginanahan akong mag buhat.

    Day 1

    Regular training: Chest and back

    10 min cardio (warm up)

    Chin ups X8/X4/X2

    Inclined bench Barbel Press: 40kgX12 / 50kgX10 / 60kgX8
    Declined bench Barbel Press: 40kgX12 / 50kgX10 / 60kgX8
    Flat bench Barbel Press: 40kgX12 / 50kgX10 / 60kgX8
    Flat bench DB Press: 20kgX12 / 24kgX10 / 28kgX8
    Pectoral machine: 60X12 / 65X10 / 70X8

    Lat pull down(back): 40X12/ 45X10 / 50X8
    Lat pull down(front): 40X12/ 45X10 / 50X8
    close grip pull down(front): 40X12/ 45X10 / 50X8
    Dumbbell bent over row: 10kgX12 / 12kgX10 / 14kgX8 (left&right)
    Back extension bench: 10kgX20

    10 min moderate cardio
  • daltonkamotedaltonkamote Posts: 3,629
    lakas mo din pala mag buhat
  • jaffjaff Posts: 42
    Salamat sir! yung Multi power machine meron siyang steel na guide kaya siguro nakakaya ko pero pag free weights baka hindi ko mapantayan gaya ng binubuhat ko ngayon sa chest.
  • daltonkamotedaltonkamote Posts: 3,629
    ah sa mga machine pala yan. try mo mag free weights, machchallenge ka talaga, kaso gamayin mo muna,
  • DSmallDivideDSmallDivide Posts: 4,565
    nisearch ko sa google ung multi power machine parang smith machine din hitsura nya
  • jaffjaff Posts: 42
    Sa DB nakaka pag free weights ako sir kaso mababa lang din yung starting ko Sa BB kasi walang ibang equipment maliban dun.
    DSmallDivide wrote:
    nisearch ko sa google ung multi power machine parang smith machine din hitsura nya

    OO sir ganito mismo yung ginagamit sa gym kung san ako nag WO.
    1747922.jpg

  • sergieeesergieee Posts: 656
    eto paps gamitin mo medyo accurate naman.

    http://stevenscreek.com/goodies/calories.shtml

    add 250 to 500 if you're bulking (clean bulk)
    minus if you're cutting.

    compute mo nalang kinakain mo then try mo i-log dito yung foods para ma-critic nila if may kelangan baguhin/dagdag
  • jaffjaff Posts: 42
    sergieee wrote:
    eto paps gamitin mo medyo accurate naman.

    http://stevenscreek.com/goodies/calories.shtml

    add 250 to 500 if you're bulking (clean bulk)
    minus if you're cutting.

    compute mo nalang kinakain mo then try mo i-log dito yung foods para ma-critic nila if may kelangan baguhin/dagdag

    sige sir salamat subukan ko kaagad i compute dito. Sa livingstrong kasi ako nag base sa calorie intake ko.

  • jaffjaff Posts: 42
    Update ko lang po itong journal ko for my today's workout

    10 min cardio(warm up)

    shoulder and abs

    Seated MP BB(front) 30kgX12 / 20X10 /50X8
    Seated MP BB(behind) 30kgX12 / 20X10 /50X5
    Arnold DB shoulder press 20kgX12 / 24X10 / 28X6
    Bent over side lat raise DB 20kgX12 / 24X10 / 28X8
    Upright row BB 30kgX12 / 35 X10 / 40X6
    Shoulder Shrug DB 36X12/ 40X12 / 44X12

    Lying leg raise X20
    Bench crunch w/ DB 40kg X12 / 44X10
    Extension bench side crunch 10kgX20 (left& right)
    straight leg lower raise X20
    Cable Crunch 30kgX20
    Standing DB side bend 22kgX20 (left&right)
    Lower Leg raise W/ DB 8kgX20
    Machine crunch 40kgX20
    Swiss ball Twits crunch 10kgX20

    10 min cardio

  • bardagulbardagul Posts: 658
    jaff wrote:
    Update ko lang po itong journal ko for my today's workout

    10 min cardio(warm up)

    shoulder and abs

    Seated MP BB(front) 30kgX12 / 20X10 /50X8
    Seated MP BB(behind) 30kgX12 / 20X10 /50X5
    Arnold DB shoulder press 20kgX12 / 24X10 / 28X6
    Bent over side lat raise DB 20kgX12 / 24X10 / 28X8
    Upright row BB 30kgX12 / 35 X10 / 40X6
    Shoulder Shrug DB 36X12/ 40X12 / 44X12

    Lying leg raise X20
    Bench crunch w/ DB 40kg X12 / 44X10
    Extension bench side crunch 10kgX20 (left& right)
    straight leg lower raise X20
    Cable Crunch 30kgX20
    Standing DB side bend 22kgX20 (left&right)
    Lower Leg raise W/ DB 8kgX20
    Machine crunch 40kgX20
    Swiss ball Twits crunch 10kgX20

    10 min cardio

    good stuff! ok yung sets mo sa MP.. kala nung delts reverse pyramid.. tapos heavy sya sa last set. :smile:
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