guilting-guilty ako sa mga nilamon ko kagabi hehehe... cheat day na cheat day eh...
3 pcs donuts.... nakaw dukot chichirya...
1 manok, pizza, patatas...( mojo's ng shakeys) at a few bottles ng softdrinks tho nasa window pa rin ng feeding phase ko sa IF hehehe... pero kahit na may event bonding naman kami nun akya sulit na rin..
Anyways, next week deload ba yung term na yun.. light weight lang ako almost 40% or 50% binaba ng current lifts ko.. para makarecover ako since parang sumakit mga maskel ko dahil sa adjustments na ginagawa ko to make it right..tulad sa squat..
Tama ba ang move na to? Medyo masaklap pa rin ang hita ko eh
^Sapat ba yung pahinga the past couple of days? Ako kasi pag kulang tagala ng DOMS ko. O baka kailangan mo na increase calorie intake mo to help your muscles recover.
Sir mighty, ang workout ko is MWF at laging MWF para sa resting period ko.. Since 9 weeks na rin ako nagincrease or this week eh lagi ako nag adjust for wrong exe ng squat ko to perfect squat medyo pakiramdam ko na stressed ang maskels ko hehehe wag naman sana umabot sa tuhod ko yung pain iba na siguro yun.
If nagkaroon ng pain sa tuhod mo because of squats then you're doing it wrong. I've been doing squats for years now pero wala pa naman ako na experience na knee pain so far.
Cheat day is cheat day, kung mag regret ka better not to do it, ako pag nag cheat all out, 10rice a day, steaks, eat all u can, etc.
Regarding knee pain becoz of squats, ibg sbhn maling mali ang excution kse na sa knee mo ang pressure. Kung masakt ang hita mo at binti pwedeng doms yan,
Ah sige pag lamon lamon! hahaha no bounderies! Jot down na yan!
Sir wala pa naman, hita at binti pa lang. Natanong lang naman kung nagkaroon ako or yung mga kaibigan ako, ano yung pwedeng gawing therapy or agapan bago lumala.
Kunwari semi pain pa lang, pwede ba idaan sa tamang squat to counter that?
Training day.. High Protein, mid to high carb , less fat ( amp di naman nasunod )
Pre work out meal 11am:
Groundbeef, carrot, potato, 1/2 rice, gulay adobong baguio beans ba yun basta yun na yun lol.
Monday Squat deload workout B
Squat
W.U 5x2
W.U 90 5x1
Workout weight 170
100 x 5
120 x 5
150 x 5
170 x 5
170 x 6
Overhead Press
W.U 5x2
W.U 5 x 1
Workout Weight 100
80 x 5
85 x 5
90 x 5
95 x 5
100 x 5
Deadlift
220 1x5
Front Pull up
3x5 *no powir!*
Post work out meal
3 pisngi ng mangga + alamang na bagoong. LOL
1 saging saba
3 hardboiled eggs ditch all yolk
2 pork chop steak * can't resist masarap si mader magluto neto*
1 cup of milk
As addition to my workout B, may pull ups na since kay bill star meron naman talaga.. inuunti unti ko na baguhin from SL5x5 to bill star 5x5
sa ginagawa natin , hindi maiiwasan na lasapin yung mga masasarap na pababoy na pagkain.. hehe nakakain natin pero kontrolado hehehe. Talagang napasok ang disiplina.. hehe
Anyway, update ko yung happenings ko today as my training day.
Since my off talagang kontrol na kontrol ang food intake :
3 Hardboild eggs yolk dispatched, 2 tbsp peanut butter. 6 pandesal lol sarap e. 1 cheesedog, ham.
Routine A Wednesday @ 3:00 pm Still on easy squat week for perfection ng parallel
Squat
WU 2x5
WU 90x5
WOW : 180
100 x 5
140 x 5
160 x 5
170 x 5
180 x 5
BP
WU 2x5
WU 50 x 5
WOW : 175
100 x 5
140 x 5
150 x 5
170 x 5
175 x 4 ( pagoda )
BOR
100 5x5
Post workout meal at 7:00 pm
1 cup steamed brocolli, Century tuna hot and spicy ( sarap isawsaw ng brocolli dito hehehe ) 2 burger patties platito size, 2 tbsp peanut butter, 2 saba banana , 3 hardboiled egg yolk dispatched
di naman siguro ser. pero hindi pantay talaga bilbil ko sa katawan. Saka kelangan ko mag gulay para sa vitiligo ko wag daw muna ako magkanin para mabalance sabi ng derma ko, dami ko na kasi puti sa katawan eh
Update for the final deload week for Squat and finally nakuha ko na yung tamang tempo ng parallel squat hehehe
Squat
W.U 3x5
W.U 90x5
WOW : 190 lbs
100 x 5
150 x 5
190 x 5
190 x 5
190 x 2 Kinapos nanaman hehehe
Overhead Press: Hindi pa ko nag increase for this week.
W.U 3x5
W.U 20 x 5
WOW : 100 lbs
100 x5
100 x5
100 x5
100 x5 ( last 2 reps need assistance )
100 x5 ( last 2 reps on last set barely spotted )
Deadlifts
WOW : 220 lbs
220 x 1
220 x 1
220 x 1
220 x 1
220 x 1
Grabe kahit isa lang nakaka sakit na ng back. I don't know if I am doing it right about sa deadlifts pero baka baguhin ko next month ito to 3x5.
Goal for this Month of February to gain. So calorie surplus na ko lagi ng 200 calories.. Since ang tagal ko ng ini-stalk yung journal ni sir sevenstring kahit papaano siguro may natutunan ako at sana mai-correct ng mga super saiyan dito hehe
Mga masters paturo naman ng percentage ng Protein / Fat / carbo daily...eto nilista ko yung kinain ko kahapon Estimation lang gamit yung mga na google about nilamon ko kahapon and it's my workout/training day.
5 hardboiled egg 1 pc per 6.29 P 5.3 F 0.56 C
Protein 31.45 g
Fat 26.5 g
Carbs 2.8 g
390 Calories
Century Tuna Hot and Spicy
Protein 13g
Fat 8g
Carbs 3g
140 Calories
6 Pandesal ( 1 pc = 2.7 p 1.7 f 15.1 c )
Protein 16.2g
Fat 10.2g
Carbs 90.6g
522 calories
4 Tables spoon Lily's Peanut butter ( 2 tbsp per 8 p 16 f 16 c )
Protein 16g
Fat 32g
Carbs 32g
460 Calories
2 cups White rice
Protein 12.2g
Fat 1g
Carbs 115.6
524 calories
Adobong Manok 1 serving ( 3-4pcs tinadtad na chicken breast ata di ko sure basta kain lang )
Protein 27.8g
Fat 20.8g
Carb 1.8g
314 Calories
2360 total calories
Maintenance 2108 calories a day
Fat loss 1687 CALORIES/DAYMukhang okay to for 5x5 changes from SL 5x5 to Bill Star 5x5 beginners
Monday (Heavy Day – 85%)
Back Squats: 5 x 5 Ramping weight to top set of 5 reps across 5 sets
Bench Press: 5 x 5 Ramping weight to top set of 5 reps across 5 sets
Deadlifts: 5 x 5 Ramping weight to top set of 5 reps across 5 sets
Wednesday (Light Day – 65-70%)
Back Squats: 5 x 5 using 60% of Monday’s weight
Bench Press: 5 x 5 using 60% of Monday’s weight
Pullups: 5 x 5 Ramping weight to top set of 5 reps across 5 sets
Friday (Medium Day – 70-85%)
Back Squats: 5 x 5 using 80% of Monday’s weight
Bench Press: 5 x 5 using 80% of Monday’s weight
Rows: 5 x 5 Ramping weight to top set of 5 reps across 5 sets
If mag increase pala ako dito, 5lbs din per Monday workout?
Source :
Mga masters paturo naman ng percentage ng Protein / Fat / carbo daily...eto nilista ko yung kinain ko kahapon Estimation lang gamit yung mga na google about nilamon ko kahapon and it's my workout/training day.
1.-add/ itotal mo lahat nung grams ng protein, fats and carbs
2. convert mo to calories
3. iadd mo lahat para makuha total calories
4. idivide mo yung calories per individual calories
eto example:
1. eto na yung nakatotal na grams for the day
P=150g
C=200g
F=50g
2. convert to calories
Cal P=150*4=600
Cal C=200*4=800
Cal F=50*9=450
3. add total cal
Total Cal = 600+800+450=1850 cal <<--- total calories in the day
4. idivide yung calories to get the percentage by individual calories
Comments
I see, so matagal tagal pa ang kakaining bigas!
3 pcs donuts.... nakaw dukot chichirya...
1 manok, pizza, patatas...( mojo's ng shakeys) at a few bottles ng softdrinks tho nasa window pa rin ng feeding phase ko sa IF hehehe... pero kahit na may event bonding naman kami nun akya sulit na rin..
Anyways, next week deload ba yung term na yun.. light weight lang ako almost 40% or 50% binaba ng current lifts ko.. para makarecover ako since parang sumakit mga maskel ko dahil sa adjustments na ginagawa ko to make it right..tulad sa squat..
Tama ba ang move na to? Medyo masaklap pa rin ang hita ko eh
Regarding knee pain becoz of squats, ibg sbhn maling mali ang excution kse na sa knee mo ang pressure. Kung masakt ang hita mo at binti pwedeng doms yan,
Sir wala pa naman, hita at binti pa lang. Natanong lang naman kung nagkaroon ako or yung mga kaibigan ako, ano yung pwedeng gawing therapy or agapan bago lumala.
Kunwari semi pain pa lang, pwede ba idaan sa tamang squat to counter that?
Training day.. High Protein, mid to high carb , less fat ( amp di naman nasunod )
Pre work out meal 11am:
Groundbeef, carrot, potato, 1/2 rice, gulay adobong baguio beans ba yun basta yun na yun lol.
Monday Squat deload workout B
Squat
W.U 5x2
W.U 90 5x1
Workout weight 170
100 x 5
120 x 5
150 x 5
170 x 5
170 x 6
Overhead Press
W.U 5x2
W.U 5 x 1
Workout Weight 100
80 x 5
85 x 5
90 x 5
95 x 5
100 x 5
Deadlift
220 1x5
Front Pull up
3x5 *no powir!*
Post work out meal
3 pisngi ng mangga + alamang na bagoong. LOL
1 saging saba
3 hardboiled eggs ditch all yolk
2 pork chop steak * can't resist masarap si mader magluto neto*
1 cup of milk
As addition to my workout B, may pull ups na since kay bill star meron naman talaga.. inuunti unti ko na baguhin from SL5x5 to bill star 5x5
Ewan ko kung tama ba tong pinaggagawa ko.
Anyway, update ko yung happenings ko today as my training day.
Since my off talagang kontrol na kontrol ang food intake :
PW @11:30 am :
3 Hardboild eggs yolk dispatched, 2 tbsp peanut butter. 6 pandesal lol sarap e. 1 cheesedog, ham.
Routine A Wednesday @ 3:00 pm Still on easy squat week for perfection ng parallel
Squat
WU 2x5
WU 90x5
WOW : 180
100 x 5
140 x 5
160 x 5
170 x 5
180 x 5
BP
WU 2x5
WU 50 x 5
WOW : 175
100 x 5
140 x 5
150 x 5
170 x 5
175 x 4 ( pagoda )
BOR
100 5x5
Post workout meal at 7:00 pm
1 cup steamed brocolli, Century tuna hot and spicy ( sarap isawsaw ng brocolli dito hehehe ) 2 burger patties platito size, 2 tbsp peanut butter, 2 saba banana , 3 hardboiled egg yolk dispatched
2-3 liters a day of water
medyo contradicting ginagawa mo kase sir,
Squat
W.U 3x5
W.U 90x5
WOW : 190 lbs
100 x 5
150 x 5
190 x 5
190 x 5
190 x 2 Kinapos nanaman hehehe
Overhead Press: Hindi pa ko nag increase for this week.
W.U 3x5
W.U 20 x 5
WOW : 100 lbs
100 x5
100 x5
100 x5
100 x5 ( last 2 reps need assistance )
100 x5 ( last 2 reps on last set barely spotted )
Deadlifts
WOW : 220 lbs
220 x 1
220 x 1
220 x 1
220 x 1
220 x 1
Grabe kahit isa lang nakaka sakit na ng back. I don't know if I am doing it right about sa deadlifts pero baka baguhin ko next month ito to 3x5.
Goal for this Month of February to gain. So calorie surplus na ko lagi ng 200 calories.. Since ang tagal ko ng ini-stalk yung journal ni sir sevenstring kahit papaano siguro may natutunan ako at sana mai-correct ng mga super saiyan dito hehe
5 hardboiled egg 1 pc per 6.29 P 5.3 F 0.56 C
Protein 31.45 g
Fat 26.5 g
Carbs 2.8 g
390 Calories
Century Tuna Hot and Spicy
Protein 13g
Fat 8g
Carbs 3g
140 Calories
6 Pandesal ( 1 pc = 2.7 p 1.7 f 15.1 c )
Protein 16.2g
Fat 10.2g
Carbs 90.6g
522 calories
4 Tables spoon Lily's Peanut butter ( 2 tbsp per 8 p 16 f 16 c )
Protein 16g
Fat 32g
Carbs 32g
460 Calories
2 cups White rice
Protein 12.2g
Fat 1g
Carbs 115.6
524 calories
Adobong Manok 1 serving ( 3-4pcs tinadtad na chicken breast ata di ko sure basta kain lang )
Protein 27.8g
Fat 20.8g
Carb 1.8g
314 Calories
2360 total calories
Maintenance 2108 calories a day
Fat loss 1687 CALORIES/DAYMukhang okay to for 5x5 changes from SL 5x5 to Bill Star 5x5 beginners
Monday (Heavy Day – 85%)
Back Squats: 5 x 5 Ramping weight to top set of 5 reps across 5 sets
Bench Press: 5 x 5 Ramping weight to top set of 5 reps across 5 sets
Deadlifts: 5 x 5 Ramping weight to top set of 5 reps across 5 sets
Wednesday (Light Day – 65-70%)
Back Squats: 5 x 5 using 60% of Monday’s weight
Bench Press: 5 x 5 using 60% of Monday’s weight
Pullups: 5 x 5 Ramping weight to top set of 5 reps across 5 sets
Friday (Medium Day – 70-85%)
Back Squats: 5 x 5 using 80% of Monday’s weight
Bench Press: 5 x 5 using 80% of Monday’s weight
Rows: 5 x 5 Ramping weight to top set of 5 reps across 5 sets
If mag increase pala ako dito, 5lbs din per Monday workout?
Source :
http://oldschooltrainer.com/bill-starrs-5-x-5-training/
1.-add/ itotal mo lahat nung grams ng protein, fats and carbs
2. convert mo to calories
3. iadd mo lahat para makuha total calories
4. idivide mo yung calories per individual calories
eto example:
1. eto na yung nakatotal na grams for the day
P=150g
C=200g
F=50g
2. convert to calories
Cal P=150*4=600
Cal C=200*4=800
Cal F=50*9=450
3. add total cal
Total Cal = 600+800+450=1850 cal <<--- total calories in the day
4. idivide yung calories to get the percentage by individual calories
% Protein = 600 / 1850 = 0.32 = 32%
% Carbs = 800 / 1850 = 43%
% Fat = 450 / 1850 = 24%
verify
32% + 43% + 24% = 99% << this should be 100% but because of rounding errors by omitting the decimal points, this should be acceptable.
Protein total = 116.65
Fat total = 98.5
Carbo total = 245.8
PT * 4 : 466.6
FT * 4 : 394
CT * 4 : 983.2
PTC + FTC + CT + = Total calories 1843.8
P: PT/TC = 0.25 = 25%
F: FT/TC = 0.21 = 21%
C: FT/TC = 0.53 = 53%
Very
Total Protein 25% + Total Fat 21% + Total Carbo 53% = 99%
EDITED
P 116.65
F 98.5
C 245.8
P 466.6
F 886.5
C 983.2
2336.3
P 0.20
F 0.38
C 0.42
20% + 38% + + 42% = 100%
yung sa fat, multiply mo sa 9
98.5*9 = 886.5
Ang ganda neto makikita talaga yung intake..