a quick shoulder home workout today. dapat pahinga week ko ngayon, pero sinipag ako kanina at inisip ko madaming pagkain mamayang madaling araw.
One Arm Dumbbell Shoulder Press 50lbs x 4 sets x 8 reps (to failure)
One Arm Dumbbell Lateral Raise 16lbs x 3 sets x 10 reps (to failure)
nung rear delts na tinamad na ako hehe... so eto lang.
Pre workout meal:
1 tbsp olive oil
30g whey protein
300mL full cream milk
Post Workout:
50g dextrose
48g whey protein
creatine
multivitamins
30Mins Post Workout meal:
300mL full cream milk
30g whey protein
macro breakdown for this meal:
PROTEIN 109.200000
CARBS 85.875000
FAT 37.520000
TOTAL CAL 1117.98
===================
following meals (although di pa sure kasi baka sumobra ako ng todo sa calories ko mamayang pagsapit ng alas dose hehe):
213g corned beef
4 cups measured uncooked brown rice
30g scoop whey
48g scoop whey
2tbsp olive oil
400mL milk
Total for this day:
PROTEIN 259.371429
CARBS 320.625000
FAT 125.303571
TOTAL CAL 3447.71785714
====================================================================================================
PERCENT PROTEIN 30.0919552375 %
PERCENT CARBS 37.1985195176 %
PERCENT FAT 32.709525245 %
Di nasunod yung meal ko yesterday. Hehehe... sa dami ng pagkain yesterday lampas lampasan na ako sa calories ko hehehe.... menudo, liempo, kare kare, bicol express etc etc.. filipino foods na talagang mamimiss mo pag wala ka sa pinas. ;(
Im not sure kung mag cut na ako (1 to 2 months cutting) kasi di pa ako satisfied sa muscle gain but i gained some fat along the way due to so many events this november and december, company events, holidays, buffets. But the caloric computations helped a lot to give some control on my diet although i admit that there are times na nawawala ang self discipline pag nakaharap na sa madaming pagkain hehehe...
This year i want to still learn and try new stuff to bulk as possible. So ill be more active in this year sa pagbabasa dito sa pbb... hehehe
As of the moment, its new year today, celebrate muna with family hehe..
Nag pull-ups ako kahapon dito sa may playground sa may tapat namin. As I gained weight (I am at 190lbs coming from 167lbs from my last cutting phase), pababa ng pababa ang reps ng pull-ups ko. I was able to max 7reps lang kahapon. for 5 sets. pinakamababa ang 5 reps. kasama ko si misis at si baby... sabi ng misis ko kung love ko daw siya mag 100 reps daw ako... huhu... kahit nga up to 10reps hirap na ako ngayon eh heheheh...
right now, DOMS on my lats. bakit ba ang hirap palakihin ng lats? kakainggit yung mga may wide lats. hehehehe
haha! nakakapressure naman un sir 100 reps. laki ng difference ng weight mo before, buti nakaka7 reps ka.
since ng bulk ako. from 12+reps sa pullups. 5 reps na lang kaya ko ngaun.. xD pangarap ko din yang wide lats parang pakpak kasi. hehe.
haha! nakakapressure naman un sir 100 reps. laki ng difference ng weight mo before, buti nakaka7 reps ka.
since ng bulk ako. from 12+reps sa pullups. 5 reps na lang kaya ko ngaun.. xD pangarap ko din yang wide lats parang pakpak kasi. hehe.
heheheh.... nakaka frustrate minsan yung pull-ups during weight gain pero sa isang banda maiisip mo rin na maganda rin kasi alam mong nag ge gain ka sa bulking. hehehehe... minsan nag chi cheat na ako sa last rep, like tinatalon ko na yung pull-up bar para makapag failure sa negative rep.
ngayon sa gym, pag may mga nag pupull ups, di na ako nakikisabay lalo na pag yung mga naandoon eh yung mga lean at payat na nakaka 10+ reps... hehehehe
Nag pull-ups ako kahapon dito sa may playground sa may tapat namin. As I gained weight (I am at 190lbs coming from 167lbs from my last cutting phase), pababa ng pababa ang reps ng pull-ups ko. I was able to max 7reps lang kahapon. for 5 sets. pinakamababa ang 5 reps. kasama ko si misis at si baby... sabi ng misis ko kung love ko daw siya mag 100 reps daw ako... huhu... kahit nga up to 10reps hirap na ako ngayon eh heheheh...
right now, DOMS on my lats. bakit ba ang hirap palakihin ng lats? kakainggit yung mga may wide lats. hehehehe
haha sinabi mo pa sir hirap nga palakihin ng lats.. aww 100 reps..
Di nasunod yung meal ko yesterday. Hehehe... sa dami ng pagkain yesterday lampas lampasan na ako sa calories ko hehehe.... menudo, liempo, kare kare, bicol express etc etc.. filipino foods na talagang mamimiss mo pag wala ka sa pinas. ;(
Im not sure kung mag cut na ako (1 to 2 months cutting) kasi di pa ako satisfied sa muscle gain but i gained some fat along the way due to so many events this november and december, company events, holidays, buffets. But the caloric computations helped a lot to give some control on my diet although i admit that there are times na nawawala ang self discipline pag nakaharap na sa madaming pagkain hehehe...
This year i want to still learn and try new stuff to bulk as possible. So ill be more active in this year sa pagbabasa dito sa pbb... hehehe
As of the moment, its new year today, celebrate muna with family hehe..
Nag pull-ups ako kahapon dito sa may playground sa may tapat namin. As I gained weight (I am at 190lbs coming from 167lbs from my last cutting phase), pababa ng pababa ang reps ng pull-ups ko. I was able to max 7reps lang kahapon. for 5 sets. pinakamababa ang 5 reps. kasama ko si misis at si baby... sabi ng misis ko kung love ko daw siya mag 100 reps daw ako... huhu... kahit nga up to 10reps hirap na ako ngayon eh heheheh...
right now, DOMS on my lats. bakit ba ang hirap palakihin ng lats? kakainggit yung mga may wide lats. hehehehe
haha sinabi mo pa sir hirap nga palakihin ng lats.. aww 100 reps..
Sana by end of 2013 magkaroon ako ng satisfactory size ng lats.. panay research ko dito kaso parang may mali ako sa mga ginagawa ko huhu
Di nasunod yung meal ko yesterday. Hehehe... sa dami ng pagkain yesterday lampas lampasan na ako sa calories ko hehehe.... menudo, liempo, kare kare, bicol express etc etc.. filipino foods na talagang mamimiss mo pag wala ka sa pinas. ;(
Im not sure kung mag cut na ako (1 to 2 months cutting) kasi di pa ako satisfied sa muscle gain but i gained some fat along the way due to so many events this november and december, company events, holidays, buffets. But the caloric computations helped a lot to give some control on my diet although i admit that there are times na nawawala ang self discipline pag nakaharap na sa madaming pagkain hehehe...
This year i want to still learn and try new stuff to bulk as possible. So ill be more active in this year sa pagbabasa dito sa pbb... hehehe
As of the moment, its new year today, celebrate muna with family hehe..
may nagdala ng tatlong kilong salmon sa bahay.... (nakuha nya sa pinagtatrabahuan nya)
3 kilo pink salmon:
PROTEIN 603.773585
CARBS 0.000000
FAT 94.339623
SAT_FAT 18.867925
TOTAL CAL 3264.1509434
yung nagdala nung pink salmon di nasarapan... so sa akin na lang daw 250grams pa lang ang nakakain ko kahapon heheheh... salmon + sukang pinakurat + brown rice
this morning, sabi ng misis ko lumalapad na daw ako. (abot hanggang tenga ang ngiti ko kaninang umaga hehe) too bad, wala akong picture before ko inangat yung protein intake ko. so I guess, adjusting my macro ratios and upping the protein percentage to 30% to 33% is effective. so the experimental 3 weeks protein zigzagging worked for me. I think I will stick with this method as of the moment until I learn something more effective and economical hehe.
so far, sobrang layo ko pa from my goals and I am not sure kung masusustain ko ang high protein meals kasi ang gastos. hehe
sarap! fresh na salmon, akin sa lata lang eh lol. anong gamit mong pangcompute ng macro sir? myfitnesspal? grabe mahilig ako sa number pero sumusuko ako pag sa pagcompute sa pagkain ahaha.
gumawa ako ng pang compute using python script para iauto compute ang calories ko. nung una, sa openoffice calc (excel like) ako but dumating yung time na I need to tweak a lot sa macro's ko. at gusto ko i output nya to text format according to a format na gusto ko.
from that sample script you can see that it computed the following:
3 scoops of prostar whey
1 egg with yolk
700mL of dutch lady full cream milk (will be computed against 250mL serving size from the nutrition facts label)
250g of pink salmon (will be computed against 159g serving size from nutritiondata.self.com)
the output says:
P: 153.714465
C: 40.600000
F: 39.101635
TOTAL CAL 1129.17257862
====================================================================================================
PERCENT PROTEIN 54.4520716566 %
PERCENT CARBS 14.3822125223 %
PERCENT FAT 31.1657158211 %
====================================================================================================
TOTAL PERCENTAGE: 100.0 %
neat right? so binabago bago ko lang yung quantities jan. kung wala pa yung food, I just simply add the food from the list. kung wala akong python sa pc ko, pwede kong irun yung scipt ko online jan sa codepad.org. I also have python sa android phone ko as well as this script. hehe
later on, dadagdagan ko siya ng option na auto-generate ng txt file na naandoon lahat ng foods at yung macro break down para magserve as log (diary ng mga kinakain ko). that's why I resorted to python scripting, kasi sa tingin ko mahirap siya gawin sa openoffice calc (or excel).
ang lupit scripting pala gamit mo sir. pede rin ata sa excel kaso mejo madugo magtrace ng mga source cells plus macros pa. hehe. ito din advantage ng IT self help applications hahaha. ngayon lang ako nakaencounter ng phyton script parang c# din pala.
ang lupit scripting pala gamit mo sir. pede rin ata sa excel kaso mejo madugo magtrace ng mga source cells plus macros pa. hehe. ito din advantage ng IT self help applications hahaha. ngayon lang ako nakaencounter ng phyton script parang c# din pala.
actually pwede excel. gusto ko lang talaga formatted ang text output. para madali i copy and paste hehehe, at para maexercise din ang python skill ko...
when it comes to console apps, panalo ang python over C#. but pag pumasok na ang rapid GUI development, doon panalo ang C#. hehe
ang lupit scripting pala gamit mo sir. pede rin ata sa excel kaso mejo madugo magtrace ng mga source cells plus macros pa. hehe. ito din advantage ng IT self help applications hahaha. ngayon lang ako nakaencounter ng phyton script parang c# din pala.
actually pwede excel. gusto ko lang talaga formatted ang text output. para madali i copy and paste hehehe, at para maexercise din ang python skill ko...
when it comes to console apps, panalo ang python over C#. but pag pumasok na ang rapid GUI development, doon panalo ang C#. hehe
bigla kong namiss tong mga programming language nung college, haha. ang layo ng SAP module na napasukan ko business oriented lahat :banghead:
actually pwede excel. gusto ko lang talaga formatted ang text output. para madali i copy and paste hehehe, at para maexercise din ang python skill ko...
when it comes to console apps, panalo ang python over C#. but pag pumasok na ang rapid GUI development, doon panalo ang C#. hehe
bigla kong namiss tong mga programming language nung college, haha. ang layo ng SAP module na napasukan ko business oriented lahat :banghead:
^^ nice to meet you guys hehe... back to topic na heheh...
rest week today. maintenance calories muna
2500 calorie meal for the whole day
1 cup measured uncooked brown rice
2 tbsp peter pan crunchy peanut butter
250mL full cream milk << -- pre bed time
3 cans of tuna farmland chunks in polyunsaturated oil <<- igigisa
3 scoops whey
PROTEIN 205.093750
CARBS 184.762500
FAT 112.331250
SAT_FAT 7.987500
TOTAL CAL 2570.40625
Comments
One Arm Dumbbell Shoulder Press 50lbs x 4 sets x 8 reps (to failure)
One Arm Dumbbell Lateral Raise 16lbs x 3 sets x 10 reps (to failure)
nung rear delts na tinamad na ako hehe... so eto lang.
Pre workout meal:
1 tbsp olive oil
30g whey protein
300mL full cream milk
Post Workout:
50g dextrose
48g whey protein
creatine
multivitamins
30Mins Post Workout meal:
300mL full cream milk
30g whey protein
macro breakdown for this meal:
PROTEIN 109.200000
CARBS 85.875000
FAT 37.520000
TOTAL CAL 1117.98
===================
following meals (although di pa sure kasi baka sumobra ako ng todo sa calories ko mamayang pagsapit ng alas dose hehe):
213g corned beef
4 cups measured uncooked brown rice
30g scoop whey
48g scoop whey
2tbsp olive oil
400mL milk
Total for this day:
PROTEIN 259.371429
CARBS 320.625000
FAT 125.303571
TOTAL CAL 3447.71785714
====================================================================================================
PERCENT PROTEIN 30.0919552375 %
PERCENT CARBS 37.1985195176 %
PERCENT FAT 32.709525245 %
happy new year mga ka pbb! hehe
Im not sure kung mag cut na ako (1 to 2 months cutting) kasi di pa ako satisfied sa muscle gain but i gained some fat along the way due to so many events this november and december, company events, holidays, buffets. But the caloric computations helped a lot to give some control on my diet although i admit that there are times na nawawala ang self discipline pag nakaharap na sa madaming pagkain hehehe...
This year i want to still learn and try new stuff to bulk as possible. So ill be more active in this year sa pagbabasa dito sa pbb... hehehe
As of the moment, its new year today, celebrate muna with family hehe..
Happy new year pbb.
Nag pull-ups ako kahapon dito sa may playground sa may tapat namin. As I gained weight (I am at 190lbs coming from 167lbs from my last cutting phase), pababa ng pababa ang reps ng pull-ups ko. I was able to max 7reps lang kahapon. for 5 sets. pinakamababa ang 5 reps. kasama ko si misis at si baby... sabi ng misis ko kung love ko daw siya mag 100 reps daw ako... huhu... kahit nga up to 10reps hirap na ako ngayon eh heheheh...
right now, DOMS on my lats. bakit ba ang hirap palakihin ng lats?
since ng bulk ako. from 12+reps sa pullups. 5 reps na lang kaya ko ngaun.. xD pangarap ko din yang wide lats parang pakpak kasi. hehe.
heheheh.... nakaka frustrate minsan yung pull-ups during weight gain pero sa isang banda maiisip mo rin na maganda rin kasi alam mong nag ge gain ka sa bulking. hehehehe... minsan nag chi cheat na ako sa last rep, like tinatalon ko na yung pull-up bar para makapag failure sa negative rep.
ngayon sa gym, pag may mga nag pupull ups, di na ako nakikisabay lalo na pag yung mga naandoon eh yung mga lean at payat na nakaka 10+ reps... hehehehe
haha sinabi mo pa sir hirap nga palakihin ng lats.. aww 100 reps..
+1 bro, ako Feb na. Bitin pako sa bulk eh lol
Sana by end of 2013 magkaroon ako ng satisfactory size ng lats.. panay research ko dito kaso parang may mali ako sa mga ginagawa ko huhu
Feb na din ako hehe
may nagdala ng tatlong kilong salmon sa bahay.... (nakuha nya sa pinagtatrabahuan nya)
3 kilo pink salmon:
PROTEIN 603.773585
CARBS 0.000000
FAT 94.339623
SAT_FAT 18.867925
TOTAL CAL 3264.1509434
yung nagdala nung pink salmon di nasarapan... so sa akin na lang daw
this morning, sabi ng misis ko lumalapad na daw ako. (abot hanggang tenga ang ngiti ko kaninang umaga hehe) too bad, wala akong picture before ko inangat yung protein intake ko. so I guess, adjusting my macro ratios and upping the protein percentage to 30% to 33% is effective. so the experimental 3 weeks protein zigzagging worked for me. I think I will stick with this method as of the moment until I learn something more effective and economical hehe.
so far, sobrang layo ko pa from my goals and I am not sure kung masusustain ko ang high protein meals kasi ang gastos. hehe
here's a portion of the calorie computation from my script: http://codepad.org/LBLOEKEc
from that sample script you can see that it computed the following:
3 scoops of prostar whey
1 egg with yolk
700mL of dutch lady full cream milk (will be computed against 250mL serving size from the nutrition facts label)
250g of pink salmon (will be computed against 159g serving size from nutritiondata.self.com)
the output says:
P: 153.714465
C: 40.600000
F: 39.101635
TOTAL CAL 1129.17257862
====================================================================================================
PERCENT PROTEIN 54.4520716566 %
PERCENT CARBS 14.3822125223 %
PERCENT FAT 31.1657158211 %
====================================================================================================
TOTAL PERCENTAGE: 100.0 %
neat right?
later on, dadagdagan ko siya ng option na auto-generate ng txt file na naandoon lahat ng foods at yung macro break down para magserve as log (diary ng mga kinakain ko). that's why I resorted to python scripting, kasi sa tingin ko mahirap siya gawin sa openoffice calc (or excel).
wow sir 7string! python?! programmer ka pala?
yup ok yan hehe.. and actually madali lang siya.
@lloydi12345
self-taught lang yung python sir. madali lang kasi yung python compared sa ibang programming language na nagamit ko.
@emon02
actually pwede excel. gusto ko lang talaga formatted ang text output. para madali i copy and paste hehehe, at para maexercise din ang python skill ko...
when it comes to console apps, panalo ang python over C#. but pag pumasok na ang rapid GUI development, doon panalo ang C#. hehe
hehe yes, i think safe to assure na IT din si sir seven hehehe. OT na ata tayo xD
hi lloydi,
sa R&D ako sir.
bigla kong namiss tong mga programming language nung college, haha. ang layo ng SAP module na napasukan ko business oriented lahat :banghead:
ayus pala to ah marami akong makakasundo. Ayy oo na-OT na haha
Magcacalculate na rin ako ng caloric consumption ko, Buti na lang may guide dito hehe.
R&D ng ano sir? haha OT ulit.
uy.. balita ko malalaki daw sahod ng mga nasa SAP
mas mahirap pa nga ang C kaysa sa python eh hehehe:
sa C:
#include <stdio.h>
int main(void)
{
printf("Hello World");
return 0;
}
sa python:
print "Hello World"
hehe
R&D ng Security based Products.
may programming pa rin yata sa SAP sir eh?
@7string- oo nga sir mataas sahod ni emon02
@lloyd, uu meron din, ABAP ang gamit nila.
rest week today. maintenance calories muna
2500 calorie meal for the whole day
1 cup measured uncooked brown rice
2 tbsp peter pan crunchy peanut butter
250mL full cream milk << -- pre bed time
3 cans of tuna farmland chunks in polyunsaturated oil <<- igigisa
3 scoops whey
PROTEIN 205.093750
CARBS 184.762500
FAT 112.331250
SAT_FAT 7.987500
TOTAL CAL 2570.40625
PERCENT PROTEIN 31.9161611127 %
PERCENT CARBS 28.7522643551 %
PERCENT FAT 39.3315745322 %