Gusto ko rin pong magshare, nag backread ako sa journal ninyo. at nabasa ko na may backpain po kayo. Try nyo pong mag foam rolling. (foamrollercoach.com) - for ideas.
Ito din po gamit ko ngaun, nagkaroon po ako ng knee stress fractures. Gamit ko rin after workout.
aw di ko nabasa tong reply na to!!
haha..
paps ibig ko sabihin kasi dito, kunwari kumain ako ng chicken breast..
so sabihin natin walang carb yun, protein at fats..
o kaya rice , nakikita ko kasi sa nutrition infos na may protein din ang rice at fats?
at eto pa, kunwari sa isang canned tuna, nasa nutrition table nya may fats din
question
so kung magbibilang ako ng macros ko throughout the day, yung fats na nasa bawat pagkain included ba sa fats as macros ko yung mga yun? pano kung saturated fat? pano kung mono or poly? counted ba lahat ng klaseng fats sa macros?
^^ ngek. compared sa masters dito sa PBB di ganoon kaganda ang progress ko. halos last 3 weeks lang nagkaroon ng little progress nung nag-angat ako ng protein intake.
+1
I bet you look really good sa ganyan ka strict na nutrition at magandang lifting stats.
Bilib ako sayo boss!
I hope so but not in reality hehe... last weeks of my bulk, daming cheat meals sa gabi na di ko na nadedeclare dito haha... I know also that my everyday biking (8km to 10km) and sports (1 to 1.5hours)every MWF is hurting my bulking progress as well as my recent back injury causing me to change some of my exercises and to deload on some exercises.
Im not sure kung yung macro ratio ko is di tama para sa akin or not. Ill experiment with 50C/30P/20F sa bulking by next month. right now kasi sinusunod ko yung approximate 35%carbs sa ebook ni Sean N. trial and error again. hehehe
for today, rest day. may seafood buffet na naman. good thing is di pa ako cutting ngayon. so titirahin ko lahat ng salmon mamaya. heheheheh
tuloy na tuloy na talaga ang cutting ko next week hehe (kaka stress hehe),,,
This experimental bulking stage ang macro ko is around 35% to 40% carbs. sa next bulk ko, I will be targetting 50% to 55% carbs and see kung gaano kalaki ang pwede kong iprogress.
I hope sa next time na makapagbulk ako eh maka achieve ako ng monstrous physique...
tuloy na tuloy na talaga ang cutting ko next week hehe (kaka stress hehe),,,
This experimental bulking stage ang macro ko is around 35% to 40% carbs. sa next bulk ko, I will be targetting 50% to 55% carbs and see kung gaano kalaki ang pwede kong iprogress.
I hope sa next time na makapagbulk ako eh maka achieve ako ng monstrous physique...
di pa ba monstrous yan sir? hehe..laki mo sir seven walang kaduda duda ng magkakaroon ka ng ganyan physique kung mahigpit sa calorie computation.. nice idol!! ano weight mo sir?
84kg ako ngayon. Target ko is 80kg after ng cutting.
i hope by december 2013 malaki na ang pagbabago. Sana malaki maging effect ng protein zigzagging ekek na halos last month ko lang nasimulan tapos iaapply ko na din mga iba kong natutunan dito sa mga journals ng ibat ibang members.
pag nag fail ako by end ng dec 2013, ayawan na. Hehe
84kg ako ngayon. Target ko is 80kg after ng cutting.
i hope by december 2013 malaki na ang pagbabago. Sana malaki maging effect ng protein zigzagging ekek na halos last month ko lang nasimulan tapos iaapply ko na din mga iba kong natutunan dito sa mga journals ng ibat ibang members.
pag nag fail ako by end ng dec 2013, ayawan na. Hehe
haha matagal tagal pa naman yung dec 2013 madame pa mangyayari.. anyways idol ka talaga.:)
pareng migs, dami pang trial and error and learning til this stage. I hope by this year eh mahanap ko na talaga yung mga bagay na magwowork sa akin.
Thanks guys sa comments. Ill work hard this 2013 para makapag progress pa. Ill be logging yung mga bagay na gagana at di gagana sa akin dito sa journal ko.
^^ thanks idol braso. hehe.. anyway, thanks for answering all my private messages. all my questions are professionally and humbly answered inaapply ko yung mga sinasabi mo sa akin and I am seeing the progress... thanks sir
actually meron pa akong questions tungkol sa nutrition.. so maybe someday, I'll drop you a PM pag di ko pa nahanap ang mga sagot through research hehehe (at para di rin kita maabala ng madalas hehe)
This is it. Mini-Cutting phase starts tomorrow (up to 4 weeks lang ito hehe). Undecided pa ako sa kakainin ko for tomorrow. I'll complete my grocery list mamaya hehe..
Caloric Zigzagging Plan
Day 1 = 2465 calories, 400 calories addition
Day 2 = 1665 calories, -400 calories addition
Day 3 = 2265 calories, 200 calories addition
Day 4 = 1865 calories, -200 calories addition
Day 5 = 2415 calories, 350 calories addition
Day 6 = 1890 calories, -175 calories addition
Day 7 = 1890 calories, -175 calories addition
target macro: 40-50% carbs. protein is 1g per BW lbs sa non-training days, 1.1g x BWlbs sa training days. fat macro comes from poly/mono fat with saturated fat no more than 1/3 of total fat intake.
Day 1: 2465 target calorie (back workout sa umaga + HIIT tabata cardio sa evening)
Weight: 84kg
Food log:
4 scoops whey
30g dextrose
1tbsp olive oil
4 scoops oatmeal
1 cup brown rice uncooked
2 x 200mL full cream milk
180g chick breast
veggies, tomorrow ko na lang pag iisipan
PROTEIN 191.345750
CARBS 287.319500
FAT 59.234250
SAT_FAT 6.443500
TOTAL CAL 2447.769250
PROTEIN is 1.033260 times of bodyweight 185.19 lbs
==============================
PERCENTAGE BASED FROM TOTAL CAL: 2447.76925
PERCENT PROTEIN 31.2685928218 %
PERCENT CARBS 46.9520564489 %
PERCENT FAT 21.7793507292 %
high day ng calorie zig zagging ito. and nakokontian ako sa pagkain haha... lalo na sa low days which is very stressful... heheheh
I am undecided kung mag stick ako sa dextrose during cutting...
this is just mini cutting phase, just want to see as well kung ok ang calorie zig zagging hehehehe
===========================
1665 calorie meal for tomorrow (non-lifting day, but with HIIT cardio sa evening)
4scoops whey
180g chick breast in extra virgin olive oil
2/3 cup brown rice
300mL full cream milk
3 tbsp peanut butter
veggies, pag uwi sa bahay
PROTEIN 174.462500
CARBS 138.075000
FAT 46.497500
SAT_FAT 3.325000
TOTAL CAL 1668.627500
PROTEIN is 0.942091 times of bodyweight 185.19 lbs
==============================
PERCENTAGE BASED FROM TOTAL CAL: 1668.6275
PERCENT PROTEIN 41.8217966562 %
PERCENT CARBS 33.0990589571 %
PERCENT FAT 25.0791443866 %
^^ wala sa plano ko yan sir at di ko yata kakayanin yan kasi matinding cutting yan hehehe...
Day 2 (Low day, non-workout day. pero may HIIT cardio ulit mamayang gabi): 1665 calories meal plan
127g chick breast
400g cooked brown rice
124g salmon
2 x 150mL full cream milk
4 scoops whey
PROTEIN 180.197246
CARBS 173.166323
FAT 28.787447
SAT_FAT 5.546197
TOTAL CAL 1672.541297
PROTEIN is 0.973059 times of bodyweight 185.19 lbs
==============================
PERCENTAGE BASED FROM TOTAL CAL: 1672.54129741
PERCENT PROTEIN 43.0954372485 %
PERCENT CARBS 41.4139425536 %
PERCENT FAT 15.4906201979 %
flat bench press - 240lbs x 5, 230lbsx5, 210lbs x 6
incline bench press - 160lbs x 6, 140lbs x 6
lever lying flyes (10 degree incline) - 190lbs x 7, 180lbs x 6
triceps cable pushdown - 130lbs x 7, 110lbs x 7
triceps overhead per tris - 14kg x 5, 12kg x 6, 12kg x 8
no cardio for today, super exhausted na sa lakad kanina
weight log:
84.6kg - january 11 2013
83.8kg - january 16 2013
diet and nutrition:
2265 calories meal plan
2 scoops prostar whey
3 scoops dymatize gourmet vanilla (which is sinoli ko kanina sa seller because of bad taste/bad batch)
2 scoops progold whey (yung sample taste kanina sa pinuntahan ko, 1/2 scoop per sample, 4 scoops total)
little bit of dark chocolate
30g dextrose PWO
1 cup uncooked brown rice
2x 250mL milk
2 scoops oatmeal
124g pink salmon
PROTEIN 235.743522
CARBS 244.985524
FAT 45.455633
SAT_FAT 8.972874
TOTAL CAL 2332.016882
PROTEIN is 1.282165 times of bodyweight 183.86 lbs
==============================
PERCENTAGE BASED FROM TOTAL CAL: 2332.01688185
PERCENT PROTEIN 40.435989001 %
PERCENT CARBS 42.0212264699 %
PERCENT FAT 17.5427845291 %
lampas na ako sa target calorie. then madadagdagan pa ito mamaya because of veggies, pero control lang para di masyado lumayo sa target calorie.
at mukang nakaka takot yung avatar ...galit na galit yung maskels!
good numbers idol and i admire the way you handle your daily meals/diet nutrition ... GJ Sir!
medyo time consuming nga lang pag na hook na sa pagbibilang ng macros. minsan nagtatagal ako sa harap ng pc mag balance ng macros kasi daming kelangan iconsider.
I envy those who don't compute yet can achieve the physique they wanted.
=========================
Day 4: Low Calorie Day (did some short isolated direct bicep home workout - nacurious ako sa sinabi ni kokoro na separate biceps day at medyo lag na din ang biceps ko)
dumbbell curl per arm - 22.5 kg x 6 , 22.5kg x 5, 22kg x 6, 22kg x 5
4 sets per arm
total 8 sets
Diet and Nutrition
Target Calorie: 1890 cal
pre workout:
1 x scoop oatmeal
1 x scoop whey
post workout:
10g dextrose
creatine
multivitamins
10 mins post workout:
1 scoop whey
200mL full cream milk
following meals:
141g chicken breast
1 cup brown rice uncooked
1 x 10mL tbsp peanut butter
200mL milk
4 scoops whey
veggies mamaya sa bahay
PROTEIN 187.020024
CARBS 201.822762
FAT 38.108548
SAT_FAT 4.829000
TOTAL CAL 1898.348071
PROTEIN is 1.009902 times of bodyweight 185.19 lbs
==============================
PERCENTAGE BASED FROM TOTAL CAL: 1898.34807143
PERCENT PROTEIN 39.4068983711 %
PERCENT CARBS 42.5259761247 %
PERCENT FAT 18.0671255042 %
Comments
Gusto ko rin pong magshare, nag backread ako sa journal ninyo. at nabasa ko na may backpain po kayo. Try nyo pong mag foam rolling. (foamrollercoach.com) - for ideas.
Ito din po gamit ko ngaun, nagkaroon po ako ng knee stress fractures. Gamit ko rin after workout.
aw di ko nabasa tong reply na to!!
haha..
paps ibig ko sabihin kasi dito, kunwari kumain ako ng chicken breast..
so sabihin natin walang carb yun, protein at fats..
o kaya rice , nakikita ko kasi sa nutrition infos na may protein din ang rice at fats?
at eto pa, kunwari sa isang canned tuna, nasa nutrition table nya may fats din
question
so kung magbibilang ako ng macros ko throughout the day, yung fats na nasa bawat pagkain included ba sa fats as macros ko yung mga yun? pano kung saturated fat? pano kung mono or poly? counted ba lahat ng klaseng fats sa macros?
Total Fat 9g
Saturated Fat 4g
Mono Fat 1g
Poly Fat 4g
ang isasama mo lang sa macro computation mo is yung total fat. yung saturated,poly at mono fat, included na yun sa total fat.
yun picture picture na.. another motivation..
tuloy na tuloy na talaga ang cutting ko next week hehe (kaka stress hehe),,,
This experimental bulking stage ang macro ko is around 35% to 40% carbs. sa next bulk ko, I will be targetting 50% to 55% carbs and see kung gaano kalaki ang pwede kong iprogress.
I hope sa next time na makapagbulk ako eh maka achieve ako ng monstrous physique...
Penge Traps!!!!!!!!!!!!!!!!!!!!!!!!
di pa ba monstrous yan sir? hehe..laki mo sir seven walang kaduda duda ng magkakaroon ka ng ganyan physique kung mahigpit sa calorie computation.. nice idol!! ano weight mo sir?
i hope by december 2013 malaki na ang pagbabago. Sana malaki maging effect ng protein zigzagging ekek na halos last month ko lang nasimulan tapos iaapply ko na din mga iba kong natutunan dito sa mga journals ng ibat ibang members.
pag nag fail ako by end ng dec 2013, ayawan na. Hehe
haha matagal tagal pa naman yung dec 2013 madame pa mangyayari.. anyways idol ka talaga.:)
hahaha
Thanks guys sa comments. Ill work hard this 2013 para makapag progress pa. Ill be logging yung mga bagay na gagana at di gagana sa akin dito sa journal ko.
dont worry bro, kita naman sa dedication at learning phase mo na talagang mag iimprove ka nang tuloy tuloy.
and its nice to view your journal, its a staple for those who wants to know/learn the numbers game pag dating sa nutrition.
tbh, mas magaling ka pa nga sa nutrition compared sa akin... ako na mag tatanong sayo later on.. hehe
Gjob!
actually meron pa akong questions tungkol sa nutrition.. so maybe someday, I'll drop you a PM pag di ko pa nahanap ang mga sagot through research hehehe (at para di rin kita maabala ng madalas hehe)
Caloric Zigzagging Plan
Day 1 = 2465 calories, 400 calories addition
Day 2 = 1665 calories, -400 calories addition
Day 3 = 2265 calories, 200 calories addition
Day 4 = 1865 calories, -200 calories addition
Day 5 = 2415 calories, 350 calories addition
Day 6 = 1890 calories, -175 calories addition
Day 7 = 1890 calories, -175 calories addition
Average 2065.0 calories
Yung target calorie dito ko nacompute: http://www.freedieting.com/tools/calorie_calculator.htm di ko ginamit yung zigzagging calculator nila, instead gumawa ako ng sarili kong pattern.
target macro: 40-50% carbs. protein is 1g per BW lbs sa non-training days, 1.1g x BWlbs sa training days. fat macro comes from poly/mono fat with saturated fat no more than 1/3 of total fat intake.
I dont know kung ok lang yung Day2 kasi below my Basal Metabolic Rate na yun. anyway, trial and error here we go again. hehehe http://www.bmi-calculator.net/bmr-calculator/
Current weight: 82kg sa scale dito sa bahay, 84kg pag scale sa gym.
Day 1: 2465 target calorie (back workout sa umaga + HIIT tabata cardio sa evening)
Weight: 84kg
Food log:
4 scoops whey
30g dextrose
1tbsp olive oil
4 scoops oatmeal
1 cup brown rice uncooked
2 x 200mL full cream milk
180g chick breast
veggies, tomorrow ko na lang pag iisipan
PROTEIN 191.345750
CARBS 287.319500
FAT 59.234250
SAT_FAT 6.443500
TOTAL CAL 2447.769250
PROTEIN is 1.033260 times of bodyweight 185.19 lbs
==============================
PERCENTAGE BASED FROM TOTAL CAL: 2447.76925
PERCENT PROTEIN 31.2685928218 %
PERCENT CARBS 46.9520564489 %
PERCENT FAT 21.7793507292 %
high day ng calorie zig zagging ito. and nakokontian ako sa pagkain haha... lalo na sa low days which is very stressful... heheheh
I am undecided kung mag stick ako sa dextrose during cutting...
dagdag mo rin ito for your bodybuilding arsenal.
- > http://www.leighpeele.com/body-fat-pictures-and-percentages
thanks
@lloydi
this is just mini cutting phase, just want to see as well kung ok ang calorie zig zagging hehehehe
===========================
1665 calorie meal for tomorrow (non-lifting day, but with HIIT cardio sa evening)
4scoops whey
180g chick breast in extra virgin olive oil
2/3 cup brown rice
300mL full cream milk
3 tbsp peanut butter
veggies, pag uwi sa bahay
PROTEIN 174.462500
CARBS 138.075000
FAT 46.497500
SAT_FAT 3.325000
TOTAL CAL 1668.627500
PROTEIN is 0.942091 times of bodyweight 185.19 lbs
==============================
PERCENTAGE BASED FROM TOTAL CAL: 1668.6275
PERCENT PROTEIN 41.8217966562 %
PERCENT CARBS 33.0990589571 %
PERCENT FAT 25.0791443866 %
ang konti ng pagkain... cutting sucks... hehehehe
Day 2 (Low day, non-workout day. pero may HIIT cardio ulit mamayang gabi): 1665 calories meal plan
127g chick breast
400g cooked brown rice
124g salmon
2 x 150mL full cream milk
4 scoops whey
PROTEIN 180.197246
CARBS 173.166323
FAT 28.787447
SAT_FAT 5.546197
TOTAL CAL 1672.541297
PROTEIN is 0.973059 times of bodyweight 185.19 lbs
==============================
PERCENTAGE BASED FROM TOTAL CAL: 1672.54129741
PERCENT PROTEIN 43.0954372485 %
PERCENT CARBS 41.4139425536 %
PERCENT FAT 15.4906201979 %
chest day
flat bench press - 240lbs x 5, 230lbsx5, 210lbs x 6
incline bench press - 160lbs x 6, 140lbs x 6
lever lying flyes (10 degree incline) - 190lbs x 7, 180lbs x 6
triceps cable pushdown - 130lbs x 7, 110lbs x 7
triceps overhead per tris - 14kg x 5, 12kg x 6, 12kg x 8
no cardio for today, super exhausted na sa lakad kanina
weight log:
84.6kg - january 11 2013
83.8kg - january 16 2013
diet and nutrition:
2265 calories meal plan
2 scoops prostar whey
3 scoops dymatize gourmet vanilla (which is sinoli ko kanina sa seller because of bad taste/bad batch)
2 scoops progold whey (yung sample taste kanina sa pinuntahan ko, 1/2 scoop per sample, 4 scoops total)
little bit of dark chocolate
30g dextrose PWO
1 cup uncooked brown rice
2x 250mL milk
2 scoops oatmeal
124g pink salmon
PROTEIN 235.743522
CARBS 244.985524
FAT 45.455633
SAT_FAT 8.972874
TOTAL CAL 2332.016882
PROTEIN is 1.282165 times of bodyweight 183.86 lbs
==============================
PERCENTAGE BASED FROM TOTAL CAL: 2332.01688185
PERCENT PROTEIN 40.435989001 %
PERCENT CARBS 42.0212264699 %
PERCENT FAT 17.5427845291 %
lampas na ako sa target calorie. then madadagdagan pa ito mamaya because of veggies, pero control lang para di masyado lumayo sa target calorie.
Bukol bukol amp!
good numbers idol and i admire the way you handle your daily meals/diet nutrition ... GJ Sir!
@red
medyo time consuming nga lang pag na hook na sa pagbibilang ng macros. minsan nagtatagal ako sa harap ng pc mag balance ng macros kasi daming kelangan iconsider.
I envy those who don't compute yet can achieve the physique they wanted.
=========================
Day 4: Low Calorie Day (did some short isolated direct bicep home workout - nacurious ako sa sinabi ni kokoro na separate biceps day at medyo lag na din ang biceps ko)
dumbbell curl per arm - 22.5 kg x 6 , 22.5kg x 5, 22kg x 6, 22kg x 5
4 sets per arm
total 8 sets
Diet and Nutrition
Target Calorie: 1890 cal
pre workout:
1 x scoop oatmeal
1 x scoop whey
post workout:
10g dextrose
creatine
multivitamins
10 mins post workout:
1 scoop whey
200mL full cream milk
following meals:
141g chicken breast
1 cup brown rice uncooked
1 x 10mL tbsp peanut butter
200mL milk
4 scoops whey
veggies mamaya sa bahay
PROTEIN 187.020024
CARBS 201.822762
FAT 38.108548
SAT_FAT 4.829000
TOTAL CAL 1898.348071
PROTEIN is 1.009902 times of bodyweight 185.19 lbs
==============================
PERCENTAGE BASED FROM TOTAL CAL: 1898.34807143
PERCENT PROTEIN 39.4068983711 %
PERCENT CARBS 42.5259761247 %
PERCENT FAT 18.0671255042 %