Road to be a Fitness Model

nagase0003nagase0003 Posts: 100
edited April 2016 in Personal Journals
My Goal:
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My main goal now is to reduce body fat to as low as 12% if possible
Taken March 2014
nmyptk.jpg

Taken July 02, 2014
ddj51g.jpg
Post edited by nagase0003 on
«134

Comments

  • JettieJettie Posts: 3,763
    Welcome brah! Para sakin wag ka magmadali, hehe dun ka magfafail kung masyado ka nagmamadali, Take time brah then you'll get there.. Just keep on motivating, dedicated at pawir!

    If you want, read ka ng maraming journal dito from pages 1 to their current para makita mo yung transition from program to program and nutritional diets.
  • noelnoel Posts: 304
    think about it this way...nagawa mo ng magpapayat...of which marami nahihirapan,
    hinay-hinay lang, don't lose hope, just be consistent sa pagbubuhat...this is something that can't be done over night...
    tuluy-tuloy lang....

    and remember these three should go together...nutrition, exercise & rest...
  • nattypinoynattypinoy Posts: 158
    welcome sa ironworld at of course dito sa PBB.
    ang pagbubuhat bro is not for a week, month,year.
    its a lifestyle, dami ng benefits ng buhat di lang
    building maskels kundi overall health.
    and lastly dapat tamang rest at nutrion para maging succesfull.

    goodluck and ingat sa pagbubuhat.
  • kopikopi Posts: 690
    Welcome sir! Eat big , lift big :) keep motivated..follow a program..gudluck sir!
  • HomegymboyHomegymboy Posts: 25
    Nice bro! :) congrats on the weight loss :D

    And opinion ko bro hindi endomorphic tingnan ang katawan mo,

    Nakita na medyo small frame ka nung nag papayat. Sa tingin ko more on ectomorph ang bodytype mo :)
    Naging overweight ectomorph ka lang dati bro.

    Focus on heavy weights :) Clean bulk bro :)

    Do you track macronutrients? or calorie count?

    Ano ba questions mo about nutrition? ask away :)
  • Mighty_OakMighty_Oak Posts: 3,940
    Homegymboy wrote:
    Nice bro! :) congrats on the weight loss :D

    And opinion ko bro hindi endomorphic tingnan ang katawan mo,

    Nakita na medyo small frame ka nung nag papayat. Sa tingin ko more on ectomorph ang bodytype mo :)
    Naging overweight ectomorph ka lang dati bro.

    Focus on heavy weights :) Clean bulk bro :)

    Do you track macronutrients? or calorie count?

    Ano ba questions mo about nutrition? ask away :)

    Ako I have a question regarding nutrition, How do you do and define a "clean bulk"?

    I assume if you do a clean bulk you won't gain fats?
  • JettieJettie Posts: 3,763
    Mighty_Oak wrote:



    Ako I have a question regarding nutrition, How do you do and define a "clean bulk"?

    I assume if you do a clean bulk you gain fats?

    Yan na hehe ineexpect ko kay sir mighty to.
  • HomegymboyHomegymboy Posts: 25
    Mighty_Oak wrote:
    Homegymboy wrote:
    Nice bro! :) congrats on the weight loss :D

    And opinion ko bro hindi endomorphic tingnan ang katawan mo,

    Nakita na medyo small frame ka nung nag papayat. Sa tingin ko more on ectomorph ang bodytype mo :)
    Naging overweight ectomorph ka lang dati bro.

    Focus on heavy weights :) Clean bulk bro :)

    Do you track macronutrients? or calorie count?

    Ano ba questions mo about nutrition? ask away :)

    Ako I have a question regarding nutrition, How do you do and define a "clean bulk"?

    I assume if you do a clean bulk you won't gain fats?


    A clean bulk for me sir. Is eating only 200 to a maximum of 500 calories above your maintenance calories :)

    To ''minimize'' fat gains during bulking. Because you can't bulk and not gain fat right sir? :)

    Because when you clean bulk the muscle gain to fat gain ratio is much more closer. Kesa kung mag dirty bulk lang na most people tend to eat 1000+ over their maintenance. Most of the time the fat gain ratio ay mas mataas na sa muscle gain ratio.Baka pala ma confuse ang ibang tao :)

    A clean bulk is defined by the number of calories above maintenance not the food choices. 200-500 calories above maintenance is a clean bulk :D Anyhing exceeding that is considered dirty bulking for me :) clean bulking is recommended especially kung endomorphic body ka.

    It is not defined by the foods you eat. You can eat all the chicken breast, Kamote and green vegetables you want.
    If you eat 1500 of that foods above maintenance that's still a dirty bulk :D
  • Mighty_OakMighty_Oak Posts: 3,940
    ^Very good explanation bro.

    Just don't use the terms "clean" and "dirty" since most people think of it differently and not the real meaning of those concepts. Although I think 200 cals surplus is too conservative for me, might not gain anything at all.
  • HomegymboyHomegymboy Posts: 25
    Mighty_Oak wrote:
    ^Very good explanation bro.

    Just don't use the terms "clean" and "dirty" since most people think of it differently and not the real meaning of those concepts. Although I think 200 cals surplus is too conservative for me, might not gain anything at all.

    Ah yes sir. thank you sa suggestions :D
  • daltonkamotedaltonkamote Posts: 3,629
    kala ko mali nanaman ung clean and dirty thing eh, lolz
  • allen101allen101 Posts: 5,102
    Homegymboy wrote:
    Mighty_Oak wrote:
    Homegymboy wrote:
    Nice bro! :) congrats on the weight loss :D

    And opinion ko bro hindi endomorphic tingnan ang katawan mo,

    Nakita na medyo small frame ka nung nag papayat. Sa tingin ko more on ectomorph ang bodytype mo :)
    Naging overweight ectomorph ka lang dati bro.

    Focus on heavy weights :) Clean bulk bro :)

    Do you track macronutrients? or calorie count?

    Ano ba questions mo about nutrition? ask away :)

    Ako I have a question regarding nutrition, How do you do and define a "clean bulk"?

    I assume if you do a clean bulk you won't gain fats?


    A clean bulk for me sir. Is eating only 200 to a maximum of 500 calories above your maintenance calories :)

    To ''minimize'' fat gains during bulking. Because you can't bulk and not gain fat right sir? :)

    Because when you clean bulk the muscle gain to fat gain ratio is much more closer. Kesa kung mag dirty bulk lang na most people tend to eat 1000+ over their maintenance. Most of the time the fat gain ratio ay mas mataas na sa muscle gain ratio.Baka pala ma confuse ang ibang tao :)

    A clean bulk is defined by the number of calories above maintenance not the food choices. 200-500 calories above maintenance is a clean bulk :D Anyhing exceeding that is considered dirty bulking for me :) clean bulking is recommended especially kung endomorphic body ka.

    It is not defined by the foods you eat. You can eat all the chicken breast, Kamote and green vegetables you want.
    If you eat 1500 of that foods above maintenance that's still a dirty bulk :D

    I was surprised. Good job.
    At last! Someone who knows his shit about the "clean bulk" thing lol.

    In short.

    "It is not defined by the foods you eat."

    Sorry na hi-jacked ata yung journal ni TS, but at least makakatulong din ito sayo.
    Welcome to PBB btw.
  • nagase0003nagase0003 Posts: 100
    Thanks po sa info mga sir!
    Ngayon ko lang po nalaman yung mga method na ganito. Very useful po!

    Tanong ko lang po sana kung panu po ba malalaman yung calories, protein or fat content
    ng isang food na kakainin ko?
    Gaano po ba karami ang dapat na intake na calories every meal kung magclean bulk po ako?
    :)
  • JettieJettie Posts: 3,763
    nagase0003 wrote:
    Thanks po sa info mga sir!
    Ngayon ko lang po nalaman yung mga method na ganito. Very useful po!

    Tanong ko lang po sana kung panu po ba malalaman yung calories, protein or fat content
    ng isang food na kakainin ko?
    Gaano po ba karami ang dapat na intake na calories every meal kung magclean bulk po ako?
    :)

    About sa food, always weigh in your foods like 350g chicken breast as example tapos google mo yung calories nila then get the Protein, Carbs, Fats.. get it, yun ang macros mo kaya nalabas "If if fits your macros" as long as nasa range ng maximum macros mo you're good.

    About sa calories mo, madami way para mabilang, google mo sir :)
  • HomegymboyHomegymboy Posts: 25
    allen101 wrote:
    Homegymboy wrote:
    Mighty_Oak wrote:
    Homegymboy wrote:
    Nice bro! :) congrats on the weight loss :D

    And opinion ko bro hindi endomorphic tingnan ang katawan mo,

    Nakita na medyo small frame ka nung nag papayat. Sa tingin ko more on ectomorph ang bodytype mo :)
    Naging overweight ectomorph ka lang dati bro.

    Focus on heavy weights :) Clean bulk bro :)

    Do you track macronutrients? or calorie count?

    Ano ba questions mo about nutrition? ask away :)

    Ako I have a question regarding nutrition, How do you do and define a "clean bulk"?

    I assume if you do a clean bulk you won't gain fats?


    A clean bulk for me sir. Is eating only 200 to a maximum of 500 calories above your maintenance calories :)

    To ''minimize'' fat gains during bulking. Because you can't bulk and not gain fat right sir? :)

    Because when you clean bulk the muscle gain to fat gain ratio is much more closer. Kesa kung mag dirty bulk lang na most people tend to eat 1000+ over their maintenance. Most of the time the fat gain ratio ay mas mataas na sa muscle gain ratio.Baka pala ma confuse ang ibang tao :)

    A clean bulk is defined by the number of calories above maintenance not the food choices. 200-500 calories above maintenance is a clean bulk :D Anyhing exceeding that is considered dirty bulking for me :) clean bulking is recommended especially kung endomorphic body ka.

    It is not defined by the foods you eat. You can eat all the chicken breast, Kamote and green vegetables you want.
    If you eat 1500 of that foods above maintenance that's still a dirty bulk :D

    I was surprised. Good job.
    At last! Someone who knows his shit about the "clean bulk" thing lol.

    In short.

    "It is not defined by the foods you eat."

    Sorry na hi-jacked ata yung journal ni TS, but at least makakatulong din ito sayo.
    Welcome to PBB btw.

    Salamat sir :) Im glad to have helped in anyway I can :D
    nagase0003 wrote:
    Thanks po sa info mga sir!
    Ngayon ko lang po nalaman yung mga method na ganito. Very useful po!

    Tanong ko lang po sana kung panu po ba malalaman yung calories, protein or fat content
    ng isang food na kakainin ko?
    Gaano po ba karami ang dapat na intake na calories every meal kung magclean bulk po ako?
    :)

    Bro first of all try to get an estimate of your daily caloric expenditure :) Which means yun ang calories na na bburn ng katawan mo sa isang araw.

    search ka lang sa internet madaming sites na may online calculator :)

    so for ''example'' ang lumabas na daily caloric expenditure mo ay 2500 :)

    If you want to lose at least 1 pound a week. bawasan mo ng 500 calories a day ang expenditure mo

    Kumain ka ng 2000 calores a day
    dahil nag bawas ka ng 500 calories sa isang araw. Sa isang linggo seven days so 7x500= 3500 :) dahil 3500 calories is equal to one pound :)
    Again example lang yun ah. I compute mo muna yung sarili mong caloric expenditure at dun mo ibase ang pag bawas ng calories :)

    madami namang sites para malaman mo ang calories ng food mo like myfitnesspal :)
    recommend ko yan dahil ang laki ng database nila for food.

    If may questions ka pa. ask away
  • LEUCINELEUCINE Posts: 264
    Welcome Sir Welcome

    puedeng pasabay sa journey?
    parehas tayo ng goal e,hheeh

    goodluck satin pareho
  • nagase0003nagase0003 Posts: 100
    THANK YOU pala mga sir sa pagwelcome!! hehe

    I'll do my best po na laging magupdate sa jounral ko! Sana po huwag kayo magsawa magbigay ng help! hehe! :)
    Homegymboy wrote:
    allen101 wrote:
    Homegymboy wrote:
    Mighty_Oak wrote:
    Homegymboy wrote:
    Nice bro! :) congrats on the weight loss :D

    And opinion ko bro hindi endomorphic tingnan ang katawan mo,

    Nakita na medyo small frame ka nung nag papayat. Sa tingin ko more on ectomorph ang bodytype mo :)
    Naging overweight ectomorph ka lang dati bro.

    Focus on heavy weights :) Clean bulk bro :)

    Do you track macronutrients? or calorie count?

    Ano ba questions mo about nutrition? ask away :)

    Ako I have a question regarding nutrition, How do you do and define a "clean bulk"?

    I assume if you do a clean bulk you won't gain fats?


    A clean bulk for me sir. Is eating only 200 to a maximum of 500 calories above your maintenance calories :)

    To ''minimize'' fat gains during bulking. Because you can't bulk and not gain fat right sir? :)

    Because when you clean bulk the muscle gain to fat gain ratio is much more closer. Kesa kung mag dirty bulk lang na most people tend to eat 1000+ over their maintenance. Most of the time the fat gain ratio ay mas mataas na sa muscle gain ratio.Baka pala ma confuse ang ibang tao :)

    A clean bulk is defined by the number of calories above maintenance not the food choices. 200-500 calories above maintenance is a clean bulk :D Anyhing exceeding that is considered dirty bulking for me :) clean bulking is recommended especially kung endomorphic body ka.

    It is not defined by the foods you eat. You can eat all the chicken breast, Kamote and green vegetables you want.
    If you eat 1500 of that foods above maintenance that's still a dirty bulk :D

    I was surprised. Good job.
    At last! Someone who knows his shit about the "clean bulk" thing lol.

    In short.

    "It is not defined by the foods you eat."

    Sorry na hi-jacked ata yung journal ni TS, but at least makakatulong din ito sayo.
    Welcome to PBB btw.

    Salamat sir :) Im glad to have helped in anyway I can :D
    nagase0003 wrote:
    Thanks po sa info mga sir!
    Ngayon ko lang po nalaman yung mga method na ganito. Very useful po!

    Tanong ko lang po sana kung panu po ba malalaman yung calories, protein or fat content
    ng isang food na kakainin ko?
    Gaano po ba karami ang dapat na intake na calories every meal kung magclean bulk po ako?

    Bro first of all try to get an estimate of your daily caloric expenditure :) Which means yun ang calories na na bburn ng katawan mo sa isang araw.

    search ka lang sa internet madaming sites na may online calculator :)

    so for ''example'' ang lumabas na daily caloric expenditure mo ay 2500 :)

    If you want to lose at least 1 pound a week. bawasan mo ng 500 calories a day ang expenditure mo

    Kumain ka ng 2000 calores a day
    dahil nag bawas ka ng 500 calories sa isang araw. Sa isang linggo seven days so 7x500= 3500 :) dahil 3500 calories is equal to one pound
    Again example lang yun ah. I compute mo muna yung sarili mong caloric expenditure at dun mo ibase ang pag bawas ng calories

    madami namang sites para malaman mo ang calories ng food mo like myfitnesspal :)
    recommend ko yan dahil ang laki ng database nila for food.

    If may questions ka pa. ask away

    Thanks sir sa explanation!!
    FOCUS na po ako ngayon sa pagbubulk..
    Nagtry na rin po ako magcalculate ng Calories
    Eto po ung sakin
    Calories Burned:2770
    calories Maintenance:2928
    Kung magclean bulk po ako, base po dun explanation niyo sir, kailangan ko po magintake ng calories ng 3128-3428 per day? tama po ba??
    LEUCINE wrote:
    Welcome Sir Welcome

    puedeng pasabay sa journey?
    parehas tayo ng goal e,hheeh

    goodluck satin pareho

    thanks Sir
  • nagase0003nagase0003 Posts: 100
    April 25, 2013 update:

    nagstart akong magfollow ng isang program
    yung SL 5x5
    I started last April 15, 2013

    Workout A - done last April 24, 2013
    Squat 5x5 - 65lbs
    Bench Press 5x5- 60lbs
    Barbell Rows 5x5- 75lbs
    Dips 3x5- body weight

    Workout B - done last April 22, 2013
    Squat 5x5x - 60lbs
    Overhead Press 5x5- 50lbs
    Deadlift 1x5- 105lbs
    adding Pull-ups next workout!

    Thinking of trying IF Lean Gain, hindi ko lang po sure kung pwede siya sa body type ko!
    Tama po kasi si Sir Louie na Ectomorph talaga yung body type ko eh!
    Sa tingin niyo po ba magwowork sakin!
    May problema din po pala ako sa schedule as lagi akong panggabi sa trabaho: 10pm-6am

    Mas natatrack ko na rin po pala yung kinakain ko, thanks sa myfitnesspal apps! hehe!
    :yahoo:

    As per livestrong.com BFP: 16.66%
  • JettieJettie Posts: 3,763
    kahit anong body type pwede ang IF LG, pero sir first things first, read mo muna yung sa main site and slowly absorb it if you want to use as a diet eating tool
  • nagase0003nagase0003 Posts: 100
    Ah Ok sir! umpisahan ko na po munang basahin hehe! :)
  • allen101allen101 Posts: 5,102
    Ectomorph body type, pangarap kong katawan.
    My take don't make your life complicated.
    Kumain ka lang ng kumain, Carbs + Protein + Fats, calorie surplus.
    Intense training. Wag magmadali sa results. Darating din yan just be patient.To add, kung hindi ka ganun kalakas kumain at madali kang mabusog, ang magiging problema mo sa lean gains ay yung 8hrs lang ang feeding time.
    Ok yun kung kaya mo kuhanin lahat ng 3k-3.5k calories sa loob ng 8hrs lang of course with your work(or student)-life schedule pa.
  • DregPittDregPitt Posts: 987
    ahh.. un pala ibig sabihin ng clean at dirty bulking..
  • mike_jyzzmike_jyzz Posts: 100
    Lift heavy and increase your calories intake. Kain ka lang ng kain and lots of water. Always have a spotter with you and always have enough sleep. Wag ka magmamadali walang nakakuha ng mgandang katawan sa isang lingo o isang buwan.
  • nagase0003nagase0003 Posts: 100
    allen101 wrote:
    Ectomorph body type, pangarap kong katawan.
    My take don't make your life complicated.
    Kumain ka lang ng kumain, Carbs + Protein + Fats, calorie surplus.
    Intense training. Wag magmadali sa results. Darating din yan just be patient.To add, kung hindi ka ganun kalakas kumain at madali kang mabusog, ang magiging problema mo sa lean gains ay yung 8hrs lang ang feeding time.
    Ok yun kung kaya mo kuhanin lahat ng 3k-3.5k calories sa loob ng 8hrs lang of course with your work(or student)-life schedule pa.
    mike_jyzz wrote:
    Lift heavy and increase your calories intake. Kain ka lang ng kain and lots of water. Always have a spotter with you and always have enough sleep. Wag ka magmamadali walang nakakuha ng mgandang katawan sa isang lingo o isang buwan.

    Ok sir! Thanks for the reminder... :)
    Actually po mas mabilis po akong magutom kesa po mabusog.
    Nakailang balik din po ako sa banyo sa isang araw.
  • nagase0003nagase0003 Posts: 100
    Isang buwan ko na rin ginagawa yung SL 5x5 at masasabi kong naging consisitent naman yung pagsunod sa program walang palya, kakatapos ko lang din kahapon yung Workout A at Rest Day ko today..
    Medyo nakita ko naman na nagkalaman yung legs at shoulders ko, pero alam ko onti palang yung progress ko kasi one month pa lang naman simula nung itry ko yung program e.
    Eto nga pala yung pinakalatest na buhat ko:
    Squat - 95lbs.
    Barbell Rows - 85lbs
    Bench Press- 75lbs
    Overhead Press - 70lbs
    Deadlift- 145lbs
    Itutuloy tuloy ko lang yung pagaad hanggat kaya ko hehe!
    Sa pagkain naman, I try my best na kainin yung mga right foods only, (rice, egg, fish)
    Lage na rin akong Caloric Surplus kaya ang weight ko ngayon 170lbs from 165lbs pero may
    kasamang fats yunkasi nung mineasure ko yung waist ko naging 35 from 34:angry:
    hehe :blush:
    :blush:
  • nagase0003nagase0003 Posts: 100
    Palit na ko ng program!
    Dating SL 5x5
    Lumalaki kasi yung tiyan, napaparami kasi yung kain ko!
    Nawawalan tuloy ako ng motivation!
  • nagase0003nagase0003 Posts: 100
    Food intake May 19,2013 REst Day
    7:30am - Amino2222 and 2pcs Banana,
    8:00am - Rice and Kare Kare w/ fried egg
    10:00am - taho
    11:30am - SLEEP zzz
    3:00pm - Rice and Kare Kare
    5:30pm - Whey, Sweet Potato, 2pcs banana, Milk
    8:45pm - Rice w/ 2 pcs fried galunggong w/ fried talong
    12:00mn - Pancit Guisado
    4:00pm - Ham Sandwich (wheat bread)

    Start ko na siguro ilog lage yung mga bnubuhat at kinakain ko!:blush:Last Saturday Iniba ko na buhat ko:
    Bicep/Tricep
    Barbell Lying Tricep Press 60lbs - 3setsx12reps
    Barbell Tricep Extension 30lbs - 3setsx10reps
    Triceps Pushdown 40lbs - 3setsx10reps
    Seated Hammer Curl 20lbs per hand -3setsx12reps
    Barbell Preacher Curl 30lbs - 3setsx10reps
    Cable Bicep Curl 40lbs - 3setsx6reps (nabigatan:blush:)
  • nagase0003nagase0003 Posts: 100
    May 20, 2013 Moday
    Chest/Triceps
    Flat Barbell Bench Press 80lbs - 3setsx10reps
    Machine Incline Bench Press 100lbs - 3setsx12reps
    Machine Decline Bench Press 100lbs - 3setsx12reps
    Incline Dumbell Bench Press 30 each - 3setsx12reps
    Machine Flyes 100lbs - 3setsx10reps
    Tricep Press 65lbs - 3setsx6reps
    Dumbell Overhead Tricep Extension 40lbs - 3setsx12reps
    Cable Tricep Pushdown 35lbs - 3setsx10reps
  • nagase0003nagase0003 Posts: 100
    Kanina lang May 24, 2013
    Biceps/Triceps/Abs
    EZ Bar Tricep Press 65lbs - 3setsx10reps
    EZ Bar Tricep Extensions 35lbs - 3setsx10reps
    Triceps Pushdown 40lbs - 3setsx10reps
    Seated Hammer Curl 25lbsperhand - 3setsx10reps
    Preacher Curl 35lbs - 3setsx10reps
    Cable Curl 40lbs - 3setsx8reps
    Hip Raise on Parallel Bar - 15reps
    Crunches - 10reps
    :wink:
  • nagase0003nagase0003 Posts: 100
    Balak ko buhayin journal ko! hehe!
    Nagsimula ako magbuhat nung January 2013 pero nung June 2013
    tumigil ako dahil nagkaroon ako ng injury sa Forearms :banghead: dahil sa maling pagbibicep curl, kaya nagpahinga muna ako ng 1 month
    At nung August 5, 2013 nagenroll ulit ako sa gym dito sa gapo
    nahirapan din po kasi ako sa nutrition.. Dati kasi nauubos pera ko kakabili nung tingi tinging whey na tig P30 pero ngayon hindi na muna ako mag-supplement, lage po kasi ako nagbabasa dito kaya ibubuhos ko na muna lahat sa whole foods na kaya kong bilhin, tulad ng Tuna, Eggs, Oatmeal, Peanut Butter.. nakikialam na nga rin ako sa grocery ng parents ko...hehehe: lol, sabi ko puro isda at gulay na lang lage ulam namen.... Medyo inaayos ko na yung form ko pagdating sa Bicep Curl para di na ako mainjury ulet :)

    August 12, 2013 Chest/Biceps

    >Bench Press 90lbs - 3x10
    >Incline Press 75lbs - 3x10
    >Decline Press 80lbs - 3x10
    >Incline Dumbbell Fly 25lbs/hand - 3x12
    >Bicep Curl 30lbs - 3x15
    >Dumbbell Hammer Curl 20lbs/hand - 3x12
    >Incline Dumbbell Curl 16lbs/hand - 3x12

    Ok na po ba yung Workout ROutine ko, wala na po bang dapat baguhin?
    Nagresearch din po ako sa internet at parang ang body type ko Skinny Fat, kaya magcacardio din ako pag rest days, ok lang po ba yun mga masters?
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