hahaha i haven't thought of that yet because im still in a mission i still think it could be done. though it might take me half my life hehe. i wanna see for myself if the natty pros aint lying! i blame the magazines and youtube!
Name 1 pro that's natty haha! You must be talking about fitness comps, not bb comps haha.
Hey bro, your goal of 185-190 @ 8-10% in 2 years sounds achievable but indeed it will be alot of hard work. You will have to have your training, diet and rest dialed in bigtime. The reason I say that is bcoz you've already been busting ass for 11 years, so the gains come much slower now since you are much closer to youtr genetic limits. To add 17-22 lbs of pure muscle in that time natty is a helluva challenge. But with your knowledge and work ethic, if anyone can do it, it's you bro!
thanks big dawg, you just made me feel more confident and motivated to grind harder! im not just motivated, im pissed! i want it so bad! haha but i have to be patient bacause i know that this is it! this is my life
music! its the best preworkout ever! kaya nga nung nagbuhat tayo e naka-earphones ako while warming up. on the way sa gym motivational sounds muna like THE ROOTS, NAS, WALE. tapos pagpasok sa gym gera na! hate songs naman SOULFLY, DEFTONES, SEPULTURA, MUDVAYNE, ENDO, KILLSWITCH ENGAGE, KORN.....etc.
music! its the best preworkout ever! kaya nga nung nagbuhat tayo e naka-earphones ako while warming up. on the way sa gym motivational sounds muna like THE ROOTS, NAS, WALE. tapos pagpasok sa gym gera na! hate songs naman SOULFLY, DEFTONES, SEPULTURA, MUDVAYNE, ENDO, KILLSWITCH ENGAGE, KORN.....etc.
Yup! That's what I always do!
Sa Van pa lang pa mega iinumin ko na pre-workout ko, tapos salpak ng earphones high volume. See pareho pa tayo ng trip sa music specially KSE.
Damn I missed their concert 2 days ago.
Ang mga trip ko pa As I lay Dying, Lamb of God, Breaking Benjamin, Valley of Chrome, Arcadia, August Burns Red, BFMV, Trivium etc.. mostly nasa linya ng metalcore.
Meal 4
200 grams boiled chicken breast fillet, 3 cups of white rice, chili garlic sauce, 8 pcs siomai
Meal 5
400 grams boiled chicken breast fillet
Meal 6
2 orders of tapsilog (walang salt yung egg tapos drained sa tissue yung oil ng tapa at itlog. Dahil kilala ko yung may ari alam na nung cook ang gagawin nya) 1, yakult, 1 multivitamin
Binawasan ko nga e, kasi lately hirap ako ubusin talaga at humina yung appetite ko. baka ibaba ko pa yan ng 800g siguro in a few weeks. mas kelangan ko ng carbs at this point e. pero halos ganyan din yung meal plan ko 3 weeks ago, pinalitan ko lang yung cobra smart ng 2 packs of extra joss tapos inalis ko na yung thigh fillet.nag cacardio din ako 1-2 times a week minsan para lumakas ako kumain.
i came from 1kilo of chicken breast and 300-400g thigh fillet daily since my last cut. gradual ko lang binababa yung protein intake towards bulking. i'll drop that to 800g in a few weeks.
@Big Dawg: Thanks! i get good gains with that much protein and i feel thicker hehe@nrg: yes, i have my scale at home but i dont use it that much since my meals are fixed. sa grocery ako lagi bumibili ng chicken, bounty fresh or magnolia.
hiningi ko lang yun sa kumpare ko na may meatshop e. medyo luma na nga pero accurate pa din kasi tinitimbang ko ulit yung mga chicken pagkabili ko sa grocery. meron din ako yung pangkilo sa palengke at manual food scale na maliit.
@badass_vinch,
Just checked your journal especially your nutrition and workout programming and it looks like almost the same with what the guys at Precision Nutrition (S2B transformation program) are teaching us. Very impressive!
S2B Training programming
- 2 days upper body training
- 2 days lower body training
- 1-3 days 15 mins intervals (HIIT) depending on what kind of gainer are you
S2B Nutrition protocol
- Eat ton of calories from clean sources (veggies, more veggies, meat/poultry/fish, nuts and healthy fats - lots of it, and some carbs perfectly timed after lifting)
- Multivitamins and fish oil should be the two most important supplement you could ever give your body.
I believe the theory behind it is what they call as G-Flux which was also one of our lesson during the 12th week of the program. Here are some good read about it:
Anyway, hats off to you sir for your dedication, patience, perseverance, hard work and best of all humility. 11+ years of doing it and still going strong shows how dedicated you are on this craft. RESPECT.
Wow, i must be on the right track hehe. I just came up with all of those based from my experience, research and countless trial and error. You gave more more confidence and motivation! thanks bro!
I'll give that a try later sir may you kindly look up my journal and post any suggestion regarding my routine, i'm currently on a deload and i'm looking for other lifts to add to my own routine thanks in advance sir
Comments
Name 1 pro that's natty haha! You must be talking about fitness comps, not bb comps haha.
Hey bro, your goal of 185-190 @ 8-10% in 2 years sounds achievable but indeed it will be alot of hard work. You will have to have your training, diet and rest dialed in bigtime. The reason I say that is bcoz you've already been busting ass for 11 years, so the gains come much slower now since you are much closer to youtr genetic limits. To add 17-22 lbs of pure muscle in that time natty is a helluva challenge. But with your knowledge and work ethic, if anyone can do it, it's you bro!
Hehehehe
effective diba? when you are angry, you dont feel much pain.
Apply ko nga yan sa training para gigil! Haha
Yup! That's what I always do!
Sa Van pa lang pa mega iinumin ko na pre-workout ko, tapos salpak ng earphones high volume. See pareho pa tayo ng trip sa music specially KSE.
Damn I missed their concert 2 days ago.
Ang mga trip ko pa As I lay Dying, Lamb of God, Breaking Benjamin, Valley of Chrome, Arcadia, August Burns Red, BFMV, Trivium etc.. mostly nasa linya ng metalcore.
Errrr... the HULK? LOL! I got nothing but props to you bro vinch!
duration 10:20am-12:10pm
stretch and abwork 20 minutes
warmup: chins and dips
iso inclined press 290lbs superset w/ weighted pullups +30lbs
weighted dips +60lbs superset w/ supported tbar rows 160lbs
iso shoulder press 220lbs superset w/ iso machine rows 180lbs
one arm dumbell rows 100lbs
dumbell shrugs 100lbs each
back extensions
side laterals
tricep pressdown
rep range 8-12
2-3 sets
Gaano katagal average yrs for natty to achieve their goal
meal 1 (pre workout)
1.5 scoops whey, 3 packs extra joss, 5 grams creatine
meal 2 (post workout)
1.5 scoops whey
meal 3
400 grams boiled chicken breast, 1 multivitamin, 3 fishoils (brewed coffee optional)
Meal 4
200 grams boiled chicken breast fillet, 3 cups of white rice, chili garlic sauce, 8 pcs siomai
Meal 5
400 grams boiled chicken breast fillet
Meal 6
2 orders of tapsilog (walang salt yung egg tapos drained sa tissue yung oil ng tapa at itlog. Dahil kilala ko yung may ari alam na nung cook ang gagawin nya) 1, yakult, 1 multivitamin
Sakit din sa bulsa.
Duration 7:20-9:10am
Stretch and abwork 20 minutes
Warmup: Legpress
200lbs x20x2
300lbs x15 superset with Leg extension 120lbs x 15 (2 sets)
400lbs x10 superset with Leg extension 120lbs x 10 (2 sets)
Squats
200lbs x10x5
230lbs x 5 x 2
250lbs x 5 x 2
Leg curls 120lbs x 15-20 x 3
Standing calf raise 600lbs x 20 x 5
akala ko 400 g of cooked chicken breast, ang bigat nun sa tiyan
gumagamit ka ba ng electronic food weighing scale ? anong brand at saan ka nakabili ?
thanks
tumingin na kasi ako sa Ace Hardware, walang ganun
kahit sa department store, wala rin
Sabihin mo lang kitchen digital scale, or possible hindi alam ng mga tauhan dun kung ano yun.
Natagalan din ako nung bumili ako dun , end up ako na naghanap at napakarami.
Basketball drills 30 minutes
Stretching 15 minutes
Just checked your journal especially your nutrition and workout programming and it looks like almost the same with what the guys at Precision Nutrition (S2B transformation program) are teaching us. Very impressive!
S2B Training programming
- 2 days upper body training
- 2 days lower body training
- 1-3 days 15 mins intervals (HIIT) depending on what kind of gainer are you
S2B Nutrition protocol
- Eat ton of calories from clean sources (veggies, more veggies, meat/poultry/fish, nuts and healthy fats - lots of it, and some carbs perfectly timed after lifting)
- Multivitamins and fish oil should be the two most important supplement you could ever give your body.
I believe the theory behind it is what they call as G-Flux which was also one of our lesson during the 12th week of the program. Here are some good read about it:
http://www.t-nation.com/free_online_article/sports_body_training_performance_nutrition/gflux_building_the_ultimate_body
http://www.t-nation.com/free_online_article/sports_body_training_performance_nutrition/gflux_redux
Anyway, hats off to you sir for your dedication, patience, perseverance, hard work and best of all humility. 11+ years of doing it and still going strong shows how dedicated you are on this craft. RESPECT.
Wow, i must be on the right track hehe. I just came up with all of those based from my experience, research and countless trial and error. You gave more more confidence and motivation! thanks bro!