^^ thanks red. ako kasi everyday napapaisip sa mga kakainin ko. unlike yung iba hehehehe... anyways, good to know na rin mag macro compute kahit papaano. dagdag kaalaman din ito para sa akin hehe
experiment caloric zigzaging day 5: high caloric day (shoulders day)
overhead press (w/ belt) - 160x7, 150x6, 140x6
lever shoulder press parallel grip - 140x6,130x7,130x6
lateral raise - 8kg x 13, 8kg x 11
dumbbell one arm shoulder raise - 20kg x 7, 20kg x 8
one arm rear cable lateral raise - 30lbs x 7, 30lbs x 5
weight log:
84.6kg - january 11 2013
83.8kg - january 16 2013
83.2kg - january 18 2013
need to reasses muscleloss and caloric intake by next week.
diet and nutrition Calorie Target: 2415cal
whey - 5 scoops
30g dextrose
1 tbsp olive oil
2 scoops oatmeal
2 x 10mL tbsp singlong crunchy peanut butter
1 cup measured uncooked brown rice
2 x 300mL full cream milk
141g chicken breast
multivit
creatine
PROTEIN 188.933083
CARBS 264.570167
FAT 66.806917
SAT_FAT 5.715500
TOTAL CAL 2415.275250
MAX SATURATED FAT ALLOWED 22.2689722222
PROTEIN is 1.030042 times of bodyweight 183.42 lbs
==============================
PERCENTAGE BASED FROM TOTAL CAL: 2415.27525
PERCENT PROTEIN 31.289698072 %
PERCENT CARBS 43.816151665 %
PERCENT FAT 24.894150263 %
it may adjust. needs to give a space mamaya kasi may birthday party mamaya and kainan. hehe
====================
on a separate topic, na eexcite na ako sa bulking stage ko ulit next month.
here are my plans: 500 to 600 caloric surplus
workout/non-workout day: 50% carbs / 30% protein / remaining from fat.
let's see kung ano results pag 50% carbs sa workout at non-workout day. or should I lower it sa non-workout day?
I will be probably using a mass gainer to supplement my carb source para maabot ang 50% carbs. I will try this supplement for one month and see how much I could gain.
I hope by december 2013 makamit ko ang pinapangarap ko hehe...
any recommended mass gainer? right now, ang tinitignan ko is ON serious mass and dymatize super mass gainer.
Bro, pwede kaya yung chicken breast , yung armored chicken ng mini stop? Pag sa opis kasi minsan eto lang yung nakikita kong siksik na manok.. tho remove the skin part or patol na rin since magdedecide na ko na palapad ..
sir seven pag nagOHP ka ba nakatayo ikaw?
anglakas lakas mo naman sa ohp!
ako nasa 70lbs lang ohp ko hirap na hirap na ko..
anglakas lakas mo naman! :unhappy:
@jettie - base sa mga nakikita kong manok sa Mini Stop kada papasok ako, parang feeling ko na mas ok pa yung mga manok sa ibang fastfood, kasi parang kulay sunog na palage yung manok dun because of matagal na siyang andun sa warmer ng shop, pero hindi ko naman sinusuggest na mawili tayo sa manok ng fast food ... try mo chicken ng reyes barbeque jan sa baba ng Emerald Mansion, another option na ginagawa ko pag hindi manok is burgers, meron tayong BK dito, tsaka yung bully boy ng army navy, pag walang pera, mga normal yum normally 2pcs, then tapon yung buns ng isa.
Di ito pangmayaman na gym paps miguel. Eto kung bakit.
Around 1300 pesos yung subscription ko sa gym dito for 6 months. 200+ pesos per month including drinking water , shower, aircon. Ang package ko is Monday to friday 7am to 4pm lang. But still sobrang mura pa rin. Hehe
oo nga paps no parang okay na kasi for 6 months na yung 1.3k mo hehehe,,
naaliw lang ako sa equipment parang modern time machine haha!
ako din sir nakaupo na pag nagOHP ako kase baka malagot yung likod ko..
pero to be honest 65lbs lang ohp ko hirap na hirap na ko.. ginagawa ko kase yun after ko magchest.. naisip ko nga na ihiwalay yung shoulders sa chest kase parang di ko nabibigyan ng 100percent effor yung shoulders ko..
oks lang kaya yun sir kung isabay ko nalang sa legs ko yung shoulders tutal wala naman ako pull or push pag leg day?
oo nga paps no parang okay na kasi for 6 months na yung 1.3k mo hehehe,,
naaliw lang ako sa equipment parang modern time machine haha!
ako din sir nakaupo na pag nagOHP ako kase baka malagot yung likod ko..
pero to be honest 65lbs lang ohp ko hirap na hirap na ko.. ginagawa ko kase yun after ko magchest.. naisip ko nga na ihiwalay yung shoulders sa chest kase parang di ko nabibigyan ng 100percent effor yung shoulders ko..
oks lang kaya yun sir kung isabay ko nalang sa legs ko yung shoulders tutal wala naman ako pull or push pag leg day?
Pwede din yan paps kung feel mo ganyang routine. Pinaghiwalay ko ang chest at shoulders ko kasi pag sabay, around 140 to 130 ang ohp ko due to exhaustion sa bench press.
ah ganun na nga lang gawin ko... may nagsabi din sakin na after ko magchest mahhrapan na ko mag ohp kase ngalay na ko kasi ang chest nga naman ay puro push din.
pero this coming week deload muna ko.. bawasan ko ng 50% yung binubuhat ko at 3x5 lang nakita ko lang yung kay wendler gawin ko.. feeling ko kase tagal ko na makarecover.. baka need magdeload para makacatch up yung recovery ng muscle..
wala lang share ko lang hahahacheers
sir if ever na magdecide ako magcut, oks lang ba sayo ako lalapit para magtanong kung anong diet o anong mga dapat at hindi dapat kainin at kung anong klaseng workout yung mga gagawin?
matagal tagal pa naman yun pero nireremindan na kita na magtatanong ako sayo ng bonggang bongga someday..
kung okay lang sayo hehehe..
Yup no prob. Actually, kaya nilalagay ko din yung food log ko dito para maishare ko yung mga foods at yung computed calorie at macro breakdown.oo nga pala nalimutan ko ilog sa journal ko hehe
Day 6 Caloric Zigzagging: Day 6: Target Cal: 1865
Meal:
Whey Protein 6 scoops
1 cup measured uncooked brown rice
500mL full cream milk
124g pink salmon
PROTEIN 187.749725
CARBS 196.162500
FAT 37.805621
SAT_FAT 5.767374
TOTAL CAL 1875.899489
PROTEIN is 1.028535 times of bodyweight 182.54 lbs
==============================
PERCENTAGE BASED FROM TOTAL CAL: 1875.89948899
PERCENT PROTEIN 40.0340691907 %
PERCENT CARBS 41.8279339913 %
PERCENT FAT 18.137996818 %
ang konti ng pagkain!!! aarrgghh... although I have to admit na nagcheat na ako kaninang umaga. kumain ako ng dark chocolate heheheh yum yum... at kakain pa ako ulit mamaya.. bwahahahaha
bawi na lang bukas, HIIT cardio tomorrow. hehehehe
forgot to log Week 1 Day 7 Diet and Nutrition yesterday
may emergency kasing naganap sa bahay. kinailangan kong buhatin at alalayan papuntang hospital yung dalagang boarder sa may amin kasi inatake nung sakit nya sa tyan dahil sa di tamang pagkain ng oras. tsk tsk
anyways, madaming cheat meals na naganap sa yesterday haha... lumampas ng konti sa target na 1890+ cal.
===================================
Week 2 Day 1 experimental caloric zigzagging cutting phase
High calorie day (Back and legs day)
Wide Lat Pulldown - 190lbs x 7, 180lbs x 7, 170lbs x 6
Narrow Grip Pulldown - 160lbs x 7 , 150lbs x 7
Front Close Grip Pulldown with a triangle - 140lbs x 6, 130lbs x 7
One arm Shrugs - 150lbs x 10, 150lbs x 9, 150lbs x 9
Cable row - 180lbs x 7, 170lbs x 6
Leg Press - 315lbs x 6, 290lbs x 6, 270lbs x 7
Leg Curl - 150lbs x 7, 140lbs x 6
Seated Calf Raise - 315lbs x 9,315lbs x 8,315lbs x 8
Medyo may tingling sensation sa lower back ko after nung cable row.
weight log (guideline ko lang ito):
84.6kg - january 11 2013
83.8kg - january 16 2013
83.2kg - january 18 2013
82.4kg - january 21 2013
readjusted the zigzagging pattern due to new weight:
2142,1742,2142,1767,2292,1742,1767
average = 1942cal
5.5 scoops whey
30g dextrose
2 scoops oatmeal
1 cup brown rice uncooked
2 x 250mL full cream milk
142g chicken breast fried with extra virgin olive oil
veggies mamaya sa bahay
creatine
multivitamins
PROTEIN 191.659750
CARBS 256.303500
FAT 39.440250
TOTAL CAL 2146.815250
PROTEIN is 1.055052 times of bodyweight 181.66 lbs
==============================
PERCENTAGE BASED FROM TOTAL CAL: 2146.81525
PERCENT PROTEIN 35.7105251605 %
PERCENT CARBS 47.755110739 %
PERCENT FAT 16.5343641005 %
2 more weeks at tapos na cutting, balik bulking na ulit. hehehehe
Wow sobrang mura naman. Sana may ganyang gym dito tapos malapit.
Lakas sa Whey, gaano katagal lang sayo sir ang 5lb tub?
lagi yung 10lbs ang binibili ko sir. sakto lang kasi yung chicken breast at salmon sa ref namin for a week ko ngayong cutting. eh tinatamad naman ako dumaan ng grocery. hehehehehe kaya dinadaan ko sa whey yung protein deficit para maabot yung total macro ko hehehe... pero compute ko rin mamaya kung mas makakamura ako sa salmon/chicken breast vs whey in terms of protein content.
yung 10lbs matagal na ang 2-3 months, lalo na nung nagtry ako mag protein zigzagging. eh buti na lang lately may nagbenta sa akin ng 10lbs na may bawas ng konti for around 2150Php. so nakatipid kahit papaano hehe...
kaya iniisip ko nga mas malaki sigurado ang gastos nung mga nag 1.5x - 2x protein per bodyweight.
actually, up to now di ko pa rin alam ang ideal protein intake haha... kaya puro experiment. daming pa ring ????????? sa isip ko...
=================
on topic:
increased average calorie to 2189cal (but still zigzagging the calories). nakakapansin na ako ng muscle loss
Rest Day: 1789 target calorie << ang konti!!!!!
5 scoops whey
1 cup brown rice measured uncooked
200mL + 250mL full cream milk
165g pink salmon + sukang pinakurat yum yum!
creatine
multivitamins
veggies? di ako sure bahala na mamaya hehe
PROTEIN 174.401297
CARBS 193.762500
FAT 37.894929
TOTAL CAL 1813.709552
PROTEIN is 0.960047 times of bodyweight 181.66 lbs
==============================
PERCENTAGE BASED FROM TOTAL CAL: 1813.70955189
PERCENT PROTEIN 38.4628943457 %
PERCENT CARBS 42.7328620061 %
PERCENT FAT 18.8042436482 %
@jettie - base sa mga nakikita kong manok sa Mini Stop kada papasok ako, parang feeling ko na mas ok pa yung mga manok sa ibang fastfood, kasi parang kulay sunog na palage yung manok dun because of matagal na siyang andun sa warmer ng shop, pero hindi ko naman sinusuggest na mawili tayo sa manok ng fast food ... try mo chicken ng reyes barbeque jan sa baba ng Emerald Mansion, another option na ginagawa ko pag hindi manok is burgers, meron tayong BK dito, tsaka yung bully boy ng army navy, pag walang pera, mga normal yum normally 2pcs, then tapon yung buns ng isa.
Sorry sir seven, napa haba sagot ko
I see.. dba bawal satin yung burgers since extreme ang fats at sodium content especially sa mga nagcucutting?
Astig ni sir seven, detalyado lahat at mura ng gym at aircon.. namiss ko tuloy yung dati namin gym.. aircon din at may MMA pa...at ang ganda pa ng anak ng may ari hehehe... ayun nga lang dinemolish na yung area at lumipat na at mas lumayo na samin..
Week 2 day 3 High Calorie Day (workout day + HIIT cardio sa evening)
bench press -240lbs x 5, 230x5, 210 x 5
overhead press - 160lbs x 4, 140lbs x 5, 130lbs x 5, 120x6
10 degree incline flyes - 190x5, 180x5
lateral raise - 8kg x 12, 8kg x 11
overhead triceps per tris- 14kg x 6, 14kg x 5
triceps cable pushdown - 130lbs x 6, 130lbs x 5
one arm rear cable lateral raise - 30lbs x 7, 30lbs x 6
nacompromise yung overhead press ko kasi sinabay ko ngayong chest day. (may lakad kasi ng friday.)
weight log (guideline ko lang ito):
84.6kg - january 11 2013
83.8kg - january 16 2013
83.2kg - january 18 2013
82.4kg - january 21 2013
83.4kg - january 23 2013 (thats the price of cheating too much)
Diet and Nutrition Target calorie: 2389cal
Breakfast:
178g cooked white rice with salmon bits and green peas (im not sure kung ito ang dahilan kung bakit parang naglose yung energy ko mid-workout)
Pre workout:
250mL full cream milk
1 scoop whey
Post workout:
10g dextrose
creatine
multivitamins
1 scoop whey
1 hr post workout meal:
brown rice
chicken breast
1 scoop whey
next meal plans:
chicken breast
brown rice
4 10mL tbsp peanut butter
2 scoops whey
250mL milk
PROTEIN 186.654267
CARBS 256.770859
FAT 68.941409
TOTAL CAL 2394.173185
PROTEIN is 1.027498 times of bodyweight 181.66 lbs
==============================
PERCENTAGE BASED FROM TOTAL CAL: 2394.173185
PERCENT PROTEIN 31.1847561283 %
PERCENT CARBS 42.8992957565 %
PERCENT FAT 25.9159481152 %
assessment:
lately, I had lots of cheat meals na di nasasama sa computation. need to rediscipline myself again. mawawalan ng saysay ang pagcompute ko ng calories. starting tomorrow, I will be upping my unsaturated fats a bit until maging mababa na ang carbs.
sa workout ko kanina, bigla akong nanghina in the middle of workout. its my first time to eat white rice before working out, usually laging oatmeal. Im wondering kung dahil ba sa pagka high GI ng white rice kaya biglang nag zap out yung energy levels ko during workout? or dahil sa cutting ko?
galing mo talaga paps. calculado lahat..kaya ganda ng katawan mo eh,., ako kase lagi estimate.
haha..
sir seven, pag bulk ka ba malakas ka ba magcarbs or sakto lang?
may nagsabi sakin kasi na pag bulk dapat slight calorie surplus lang para di masyado magain ng fat while bulking.
Comments
This
experiment caloric zigzaging day 5: high caloric day (shoulders day)
overhead press (w/ belt) - 160x7, 150x6, 140x6
lever shoulder press parallel grip - 140x6,130x7,130x6
lateral raise - 8kg x 13, 8kg x 11
dumbbell one arm shoulder raise - 20kg x 7, 20kg x 8
one arm rear cable lateral raise - 30lbs x 7, 30lbs x 5
weight log:
84.6kg - january 11 2013
83.8kg - january 16 2013
83.2kg - january 18 2013
need to reasses muscleloss and caloric intake by next week.
diet and nutrition Calorie Target: 2415cal
whey - 5 scoops
30g dextrose
1 tbsp olive oil
2 scoops oatmeal
2 x 10mL tbsp singlong crunchy peanut butter
1 cup measured uncooked brown rice
2 x 300mL full cream milk
141g chicken breast
multivit
creatine
PROTEIN 188.933083
CARBS 264.570167
FAT 66.806917
SAT_FAT 5.715500
TOTAL CAL 2415.275250
MAX SATURATED FAT ALLOWED 22.2689722222
PROTEIN is 1.030042 times of bodyweight 183.42 lbs
==============================
PERCENTAGE BASED FROM TOTAL CAL: 2415.27525
PERCENT PROTEIN 31.289698072 %
PERCENT CARBS 43.816151665 %
PERCENT FAT 24.894150263 %
it may adjust. needs to give a space mamaya kasi may birthday party mamaya and kainan. hehe
====================
on a separate topic, na eexcite na ako sa bulking stage ko ulit next month.
here are my plans: 500 to 600 caloric surplus
workout/non-workout day: 50% carbs / 30% protein / remaining from fat.
let's see kung ano results pag 50% carbs sa workout at non-workout day. or should I lower it sa non-workout day?
I will be probably using a mass gainer to supplement my carb source para maabot ang 50% carbs. I will try this supplement for one month and see how much I could gain.
I hope by december 2013 makamit ko ang pinapangarap ko hehe...
any recommended mass gainer? right now, ang tinitignan ko is ON serious mass and dymatize super mass gainer.
Bro, pwede kaya yung chicken breast , yung armored chicken ng mini stop? Pag sa opis kasi minsan eto lang yung nakikita kong siksik na manok.. tho remove the skin part or patol na rin since magdedecide na ko na palapad ..
anglakas lakas mo naman sa ohp!
ako nasa 70lbs lang ohp ko hirap na hirap na ko..
anglakas lakas mo naman! :unhappy:
nakaupo ako. eto gamit ko sa OHP.
dati sa free weights ako, kaso tinatamad na ako mag load unload ng weights. kaya sa ganito tusok tusok na lang hehe
dati nag plateau ako sa 130lbs. nung nag add ako ng creatine and yung recent caloric surplus, nag simula mag progress yung lifting stats ko.
@Jettie
sorry. di ako familiar jan sa food ng ministop hehehehe...
@jettie - base sa mga nakikita kong manok sa Mini Stop kada papasok ako, parang feeling ko na mas ok pa yung mga manok sa ibang fastfood, kasi parang kulay sunog na palage yung manok dun because of matagal na siyang andun sa warmer ng shop, pero hindi ko naman sinusuggest na mawili tayo sa manok ng fast food ... try mo chicken ng reyes barbeque jan sa baba ng Emerald Mansion, another option na ginagawa ko pag hindi manok is burgers, meron tayong BK dito, tsaka yung bully boy ng army navy, pag walang pera, mga normal yum normally 2pcs, then tapon yung buns ng isa.
Sorry sir seven, napa haba sagot ko
Idol kita sir 7string sa pagbilang mo ng macros mo.
@Jettie - Mang Inasal panalong panalo ka kumpara jan sa mini stop
Ok lang yan bro. Additional info din yan hehe.
@allen
Yung machine namin is parang ganyan pero hind exact na ganyan. Yan lang yung closest match na nakita ko sa google images. Hehe
Around 1300 pesos yung subscription ko sa gym dito for 6 months. 200+ pesos per month including drinking water , shower, aircon. Ang package ko is Monday to friday 7am to 4pm lang. But still sobrang mura pa rin. Hehe
naaliw lang ako sa equipment parang modern time machine haha!
ako din sir nakaupo na pag nagOHP ako kase baka malagot yung likod ko..
pero to be honest 65lbs lang ohp ko hirap na hirap na ko.. ginagawa ko kase yun after ko magchest.. naisip ko nga na ihiwalay yung shoulders sa chest kase parang di ko nabibigyan ng 100percent effor yung shoulders ko..
oks lang kaya yun sir kung isabay ko nalang sa legs ko yung shoulders tutal wala naman ako pull or push pag leg day?
Pwede din yan paps kung feel mo ganyang routine. Pinaghiwalay ko ang chest at shoulders ko kasi pag sabay, around 140 to 130 ang ohp ko due to exhaustion sa bench press.
pero this coming week deload muna ko.. bawasan ko ng 50% yung binubuhat ko at 3x5 lang nakita ko lang yung kay wendler gawin ko.. feeling ko kase tagal ko na makarecover.. baka need magdeload para makacatch up yung recovery ng muscle..
wala lang share ko lang hahahacheers
matagal tagal pa naman yun pero nireremindan na kita na magtatanong ako sayo ng bonggang bongga someday..
kung okay lang sayo hehehe..
Day 6 Caloric Zigzagging: Day 6: Target Cal: 1865
Meal:
Whey Protein 6 scoops
1 cup measured uncooked brown rice
500mL full cream milk
124g pink salmon
PROTEIN 187.749725
CARBS 196.162500
FAT 37.805621
SAT_FAT 5.767374
TOTAL CAL 1875.899489
PROTEIN is 1.028535 times of bodyweight 182.54 lbs
==============================
PERCENTAGE BASED FROM TOTAL CAL: 1875.89948899
PERCENT PROTEIN 40.0340691907 %
PERCENT CARBS 41.8279339913 %
PERCENT FAT 18.137996818 %
ang konti ng pagkain!!! aarrgghh... although I have to admit na nagcheat na ako kaninang umaga. kumain ako ng dark chocolate heheheh yum yum... at kakain pa ako ulit mamaya.. bwahahahaha
bawi na lang bukas, HIIT cardio tomorrow. hehehehe
may emergency kasing naganap sa bahay. kinailangan kong buhatin at alalayan papuntang hospital yung dalagang boarder sa may amin kasi inatake nung sakit nya sa tyan dahil sa di tamang pagkain ng oras. tsk tsk
anyways, madaming cheat meals na naganap sa yesterday haha... lumampas ng konti sa target na 1890+ cal.
===================================
Week 2 Day 1 experimental caloric zigzagging cutting phase
High calorie day (Back and legs day)
Wide Lat Pulldown - 190lbs x 7, 180lbs x 7, 170lbs x 6
Narrow Grip Pulldown - 160lbs x 7 , 150lbs x 7
Front Close Grip Pulldown with a triangle - 140lbs x 6, 130lbs x 7
One arm Shrugs - 150lbs x 10, 150lbs x 9, 150lbs x 9
Cable row - 180lbs x 7, 170lbs x 6
Leg Press - 315lbs x 6, 290lbs x 6, 270lbs x 7
Leg Curl - 150lbs x 7, 140lbs x 6
Seated Calf Raise - 315lbs x 9,315lbs x 8,315lbs x 8
Medyo may tingling sensation sa lower back ko after nung cable row.
weight log (guideline ko lang ito):
84.6kg - january 11 2013
83.8kg - january 16 2013
83.2kg - january 18 2013
82.4kg - january 21 2013
readjusted the zigzagging pattern due to new weight:
2142,1742,2142,1767,2292,1742,1767
average = 1942cal
============================================================
Diet and Nutrition: 2142 cal target
all foods scattered within the day
5.5 scoops whey
30g dextrose
2 scoops oatmeal
1 cup brown rice uncooked
2 x 250mL full cream milk
142g chicken breast fried with extra virgin olive oil
veggies mamaya sa bahay
creatine
multivitamins
PROTEIN 191.659750
CARBS 256.303500
FAT 39.440250
TOTAL CAL 2146.815250
PROTEIN is 1.055052 times of bodyweight 181.66 lbs
==============================
PERCENTAGE BASED FROM TOTAL CAL: 2146.81525
PERCENT PROTEIN 35.7105251605 %
PERCENT CARBS 47.755110739 %
PERCENT FAT 16.5343641005 %
2 more weeks at tapos na cutting, balik bulking na ulit. hehehehe
Lakas sa Whey, gaano katagal lang sayo sir ang 5lb tub?
lagi yung 10lbs ang binibili ko sir. sakto lang kasi yung chicken breast at salmon sa ref namin for a week ko ngayong cutting. eh tinatamad naman ako dumaan ng grocery. hehehehehe kaya dinadaan ko sa whey yung protein deficit para maabot yung total macro ko hehehe... pero compute ko rin mamaya kung mas makakamura ako sa salmon/chicken breast vs whey in terms of protein content.
yung 10lbs matagal na ang 2-3 months, lalo na nung nagtry ako mag protein zigzagging. eh buti na lang lately may nagbenta sa akin ng 10lbs na may bawas ng konti for around 2150Php. so nakatipid kahit papaano hehe...
kaya iniisip ko nga mas malaki sigurado ang gastos nung mga nag 1.5x - 2x protein per bodyweight.
actually, up to now di ko pa rin alam ang ideal protein intake haha... kaya puro experiment. daming pa ring ????????? sa isip ko...
=================
on topic:
increased average calorie to 2189cal (but still zigzagging the calories). nakakapansin na ako ng muscle loss
Rest Day: 1789 target calorie << ang konti!!!!!
5 scoops whey
1 cup brown rice measured uncooked
200mL + 250mL full cream milk
165g pink salmon + sukang pinakurat yum yum!
creatine
multivitamins
veggies? di ako sure bahala na mamaya hehe
PROTEIN 174.401297
CARBS 193.762500
FAT 37.894929
TOTAL CAL 1813.709552
PROTEIN is 0.960047 times of bodyweight 181.66 lbs
==============================
PERCENTAGE BASED FROM TOTAL CAL: 1813.70955189
PERCENT PROTEIN 38.4628943457 %
PERCENT CARBS 42.7328620061 %
PERCENT FAT 18.8042436482 %
I see.. dba bawal satin yung burgers since extreme ang fats at sodium content especially sa mga nagcucutting?
Astig ni sir seven, detalyado lahat at mura ng gym at aircon.. namiss ko tuloy yung dati namin gym.. aircon din at may MMA pa...at ang ganda pa ng anak ng may ari hehehe... ayun nga lang dinemolish na yung area at lumipat na at mas lumayo na samin..
nakaka miss tuloy kumain ng big mac! hhehehehe... unang araw ng bulking phase ko big mac agad! wahahahahah
Ako namimiss ko yung date ko lagi ng ex ko sa mang inasal! 5 rice FTW!
===============
Week 2 day 3 High Calorie Day (workout day + HIIT cardio sa evening)
bench press -240lbs x 5, 230x5, 210 x 5
overhead press - 160lbs x 4, 140lbs x 5, 130lbs x 5, 120x6
10 degree incline flyes - 190x5, 180x5
lateral raise - 8kg x 12, 8kg x 11
overhead triceps per tris- 14kg x 6, 14kg x 5
triceps cable pushdown - 130lbs x 6, 130lbs x 5
one arm rear cable lateral raise - 30lbs x 7, 30lbs x 6
nacompromise yung overhead press ko kasi sinabay ko ngayong chest day. (may lakad kasi ng friday.)
weight log (guideline ko lang ito):
84.6kg - january 11 2013
83.8kg - january 16 2013
83.2kg - january 18 2013
82.4kg - january 21 2013
83.4kg - january 23 2013 (thats the price of cheating too much)
Diet and Nutrition Target calorie: 2389cal
Breakfast:
178g cooked white rice with salmon bits and green peas (im not sure kung ito ang dahilan kung bakit parang naglose yung energy ko mid-workout)
Pre workout:
250mL full cream milk
1 scoop whey
Post workout:
10g dextrose
creatine
multivitamins
1 scoop whey
1 hr post workout meal:
brown rice
chicken breast
1 scoop whey
next meal plans:
chicken breast
brown rice
4 10mL tbsp peanut butter
2 scoops whey
250mL milk
PROTEIN 186.654267
CARBS 256.770859
FAT 68.941409
TOTAL CAL 2394.173185
PROTEIN is 1.027498 times of bodyweight 181.66 lbs
==============================
PERCENTAGE BASED FROM TOTAL CAL: 2394.173185
PERCENT PROTEIN 31.1847561283 %
PERCENT CARBS 42.8992957565 %
PERCENT FAT 25.9159481152 %
assessment:
lately, I had lots of cheat meals na di nasasama sa computation. need to rediscipline myself again. mawawalan ng saysay ang pagcompute ko ng calories.
sa workout ko kanina, bigla akong nanghina in the middle of workout. its my first time to eat white rice before working out, usually laging oatmeal. Im wondering kung dahil ba sa pagka high GI ng white rice kaya biglang nag zap out yung energy levels ko during workout? or dahil sa cutting ko?
dati nagplateau ako sa 130-140lbs range akala ko wala ng itataas pa. nagtake ako ng green magnitude, dun nagsimula mag increase yung lifting stats ko.
haha..
sir seven, pag bulk ka ba malakas ka ba magcarbs or sakto lang?
may nagsabi sakin kasi na pag bulk dapat slight calorie surplus lang para di masyado magain ng fat while bulking.