Feeling ko we will never be satisfied no matter how big we get hehe
Hahaha! :lol
For now, my end and short term goal for this S2B transformation program would be around 58-60kg at around 8-10% body fat. Bulk up till January 2014, then cut down before the end of the program. Deadline would be around May 2014. Exactly 1 year after my last cut. :^^
I see, thanks brah! anong aim mong poundage nagyong bulk ka?
I'm going for 65-70 kg maximum weight then cut down to 58-60 kg (ripped weight). I have already gained around 5kg for four months now with S2B. Slow and steady gain of 1-1.5kg monthly minimizing body fat in the process.
Already told my coach about my goal and he told me that's it's doable considering we still have a lot of time left on the program.
Yung gerger, local food dito yun sa disyerto. Mukhang spinach din pero medyo mapakla na mapait. Check mo yung photos ng muscle lunch ko, yun yung green leafy veggie na nasa ibabaw ng salad plate. Hehehe!
Yung beets (by dr dre ) naman, root crop siya. Kulay violet. Tastes like corn. Again, widely available veggie here in Saudi Arabia.
First time I ate this much vegetables sa buong buhay ko. I am probably averaging 10 servings of veggies daily. Masakit sa panga sa kakanguya!
Yung gerger, local food dito yun sa disyerto. Mukhang spinach din pero medyo mapakla na mapait. Check mo yung photos ng muscle lunch ko, yun yung green leafy veggie na nasa ibabaw ng salad plate. Hehehe!
Yung beets (by dr dre ) naman, root crop siya. Kulay violet. Tastes like corn. Again, widely available veggie here in Saudi Arabia.
First time I ate this much vegetables sa buong buhay ko. I am probably averaging 10 servings of veggies daily. Masakit sa panga sa kakanguya!
LOL'd IRL!
Seryoso ko pa namang binabasa ung reply mo kasi usual tone mo serious di ko in-expect yung joke lol.
Parang masarap ung ke Dr. Dre, ung jerjer no thanks ayaw ko sa mapait eh hehehe.
Mga baka nga eh maghapon ngumunguya ng damo hehehe. Pero mas OK na yan daming gulay! i wish kasi naturuan ako kumain ng gulay nung bata e, ang prob kasi sa bahay panay karne ulam.
Anyway, eto yung lunch ko kanina. Natabunan yung beets ng gerger kaya di kita sa photo. SR 10 (120 pesos) worth of food sa cafeteria namin. Not bad eh? :lol
Medyo tipid lang sila mag-serve sa mga ulam, pero buffet style yung vegetable salads which I usually take advantage because of the current nutritional protocol that I'm doing right now. Plano ko magbaon ng additional chicken breast just to compensate for the protein requirement.
Gaano katagal sayo ang isang 10lb bag?
Kasi di ba 4 scoops a day ka?
Yup, 4 scoops daily. 5 weeks = 10lbs.
Kung nasa pinas lang sana ako, I'm sure PM7 ang nakadisplay diyan sa picture ko at malamang suki mo ako! :twitcy:
Anyway, nandiyan ako sa pinas last May-June, bago ako bumalik, bumili ako ng PM7 sa CnC at dinala ko dito, 1800 ata bili ko. Ginamit ko siya usually pag off days ko especially if I don't need a fast acting/digesting protein post-workout. Too bad it's not available here.
I am really devoting a lot of resources on this transformation program and I badly want to succeed no matter what the cost is, no matter what it takes. I have neglected my body for a very long time, now it's time to heal it back and give it the attention it really deserves.
Remember, katawan mo ang puhunan mo for every endeavor you want to achieve so it's the best investment your money can buy. It took me 31 years of my life before I realize that. I hope it's not yet too late.
Now, the biggest question I ask myself nowadays just like vinch said on monching's journal, AM I CRAZY? :twitcy:
Yes I agree it's the best investment we could make since katawan natin ito.
Although hindi lang lahat kaya pa, like I said kailangan ko pa magtrabaho ng magtrabaho
Corrective Exercises and Mobility Drills (20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
Skipped doing intervals today and just rested. I still feel some DOMS from yesterdays workout. Instead of doing intervals, I just did the usual routine of foam rolling, stretching and mobility drills.
Ended the day with a bang! Here's my dinner: Sinigang na Tilapia
Just tried to enter my caloric intake yesterday on livestrong.com and was shocked with my off/rest day calorie intake. Over 3k+ for a low carb day? :jd:
So I guess I'm around 4k+ on my high carbs day then? Time to find out! :twitcy:
Dynamic Warm Up (10-20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
UPPER BODY DAY 2 1) Cable External Rotation (3 sets x 8 reps)
- Work set: 20kg x 8 x 3 (per side)
2a) Push Press (6 sets x 4 reps)
- Warm up: 20kg x 8, 25kg x 6, 30kg x 4, 35kg x 2, 37.5kg x 1
- Work set: 40kg x 4 x 6
* Good power generation from the slight dip. Not good form on the last set though. Too much low back extension due to fatigue.
2b) Medium-Grip Chin-up (6 sets x 4 reps)
- Work set: BW + 20lbs x 4 x 5, BW + 15lbs x 4
* Form was failing on the 5th set so deloaded a bit on the last set. Will try to nail +20lb on all sets next week.
3a) Slight Incline DB Fly (3 sets x 12 reps)
- Work set: 30lb x 12 x 2, 25lb x 12
* Good weight. Very challenging. Deloaded on the last set due to fatigue and failing form. Form over ego. Nuff said.
3b) DB Rear Lateral Raise (3 sets x 12 reps)
- Work set: 10lb x 12 x 3
* Kinda funky feeling but I think I'm beginning to nail the form. Will try heavier weight next week.
HIGH INTENSITY INTERVAL TRAINING Elliptical Machine
- 2:00 min warm-up
- (20s all out effort at level 4 / 10s active rest at level 2) x 10 rounds
- 3:00 min cooldown
* Had to insert this INTERVAL training which I missed yesterday. Tough one. Hard to breath afterwards. I think it's a mini-asthma attack. =(
Overall, good workout. Buzzing with energy. Never felt weak all workout long. Started strong, finished strong.
Working on a weekend (Fri-Sat are weekend here in SA, Sun-Thu are regular working days). Instead of sleeping over 8 hours on weekends, I dragged myself from bed just to do some unfinished business at work. Sigh! =(
This is my usual lifting days caloric intake. Almost 3.8k! :twitcy:
So I guess I'm averaging 3.6k+ calories daily. Funny thing though, I am still struggling with the weight gain. Still maintaining a slow pace of 0.5 - 0.8 lb per week and keeping the fat gain at bay. What kind of voodoo magic is this?
Drove 45km round trip just to buy some fresh veggies for my meals. Naubusan eh! :twitcy:
Anyway, did a video on the way back home. Check it out if you wanna have an idea what Saudi Arabia looks like. Pardon the video quality, I'm just using my beat-up Samsung DUOS phone.
Comments
Hahaha! :lol
For now, my end and short term goal for this S2B transformation program would be around 58-60kg at around 8-10% body fat. Bulk up till January 2014, then cut down before the end of the program. Deadline would be around May 2014. Exactly 1 year after my last cut. :^^
Start
55kg at 14% body fat
End
58-60kg at 8-10% body fat
- 5 whole eggs
- 1 palm ground mutton
- 2 tbsp coconut oil
- 1 fist frozen spinach
- 1 slice cheddar cheese
- 1/4 cup cashew
- 1 cup black coffee (sweetened with stevia)
* 1 tablet multivitamin
* 5g Fish Oil
MUSCLE LUNCH - 11:50 AM
- 4 fist mixed vegetables (iceberg lettuce, gerger, cucumber, carrots, tomato, beets, red/green/yellow bell pepper)
- 1 palm chicken
- 1/2 palm lamb briyani
- 1 bowl vegetable clear soup
- 2 tbsp extra virgin olive oil
- 1/4 cup almonds
* 1 tablet multivitamin
SUPERSHAKE #1 - 4:30 PM
- 500ml water
- ice cubes
- 2 scoops protein powder
- 1 scoop greens supplement
- 2 tbsp peanut butter
- 5mg creatine
SUPERSHAKE #2 - 7:00 PM
- 500ml water
- ice cubes
- 2 scoops protein powder
- 5mg creatine
- half handful of almonds
MUSCLE DINNER - 8:15 PM
- 16oz tilapia
- 1 fist tomato
- 1 fist onion
- 2 fist swamp cabbage (kangkong)
- 1 fist romaine lettuce
- 2 tbsp extra virgin olive oil
* 1 tablet multivitamin
* 5g Fish Oil
I'm going for 65-70 kg maximum weight then cut down to 58-60 kg (ripped weight). I have already gained around 5kg for four months now with S2B. Slow and steady gain of 1-1.5kg monthly minimizing body fat in the process.
Already told my coach about my goal and he told me that's it's doable considering we still have a lot of time left on the program.
1-1.5kg is alright naman. Isa pa iwas na din sa strecthmarks lol.
Started at 55kg, I'm 60kg right now. Yep, I do measure my body fat from time to time. I posted my starting stat a few posts up.
ung gerger ano pala yun? tunog gay lingo eh hahaha. saka ung beet?
Sarap pala ng spinach na try ko kahapon. Steamed lang tas calamansi onting patis solb!
Yung beets (by dr dre
First time I ate this much vegetables sa buong buhay ko. I am probably averaging 10 servings of veggies daily. Masakit sa panga sa kakanguya!
LOL'd IRL!
Seryoso ko pa namang binabasa ung reply mo kasi usual tone mo serious di ko in-expect yung joke lol.
Parang masarap ung ke Dr. Dre, ung jerjer no thanks ayaw ko sa mapait eh hehehe.
Mga baka nga eh maghapon ngumunguya ng damo hehehe. Pero mas OK na yan daming gulay! i wish kasi naturuan ako kumain ng gulay nung bata e, ang prob kasi sa bahay panay karne ulam.
Anyway, eto yung lunch ko kanina. Natabunan yung beets ng gerger kaya di kita sa photo. SR 10 (120 pesos) worth of food sa cafeteria namin. Not bad eh? :lol
Medyo tipid lang sila mag-serve sa mga ulam, pero buffet style yung vegetable salads which I usually take advantage because of the current nutritional protocol that I'm doing right now. Plano ko magbaon ng additional chicken breast just to compensate for the protein requirement.
I included on the photo all supplement that I have been using. Nothing fancy, just the fundamentals. :^^
PEACE OUT!
Kasi di ba 4 scoops a day ka?
Yup, 4 scoops daily. 5 weeks = 10lbs.
Kung nasa pinas lang sana ako, I'm sure PM7 ang nakadisplay diyan sa picture ko at malamang suki mo ako! :twitcy:
Anyway, nandiyan ako sa pinas last May-June, bago ako bumalik, bumili ako ng PM7 sa CnC at dinala ko dito, 1800 ata bili ko. Ginamit ko siya usually pag off days ko especially if I don't need a fast acting/digesting protein post-workout. Too bad it's not available here.
Makapag trabaho nga ng maige at tumaas taas naman sahod ko para magawa ko din yan haha.
Kahit sa PM7 hindi ko pa magawa yan e hehehe.
Yup dito pa lang kasi available si PM7.
Remember, katawan mo ang puhunan mo for every endeavor you want to achieve so it's the best investment your money can buy. It took me 31 years of my life before I realize that. I hope it's not yet too late.
Now, the biggest question I ask myself nowadays just like vinch said on monching's journal, AM I CRAZY? :twitcy:
Yes I agree it's the best investment we could make since katawan natin ito.
Although hindi lang lahat kaya pa, like I said kailangan ko pa magtrabaho ng magtrabaho
Body Weight
60.2 kg
Corrective Exercises and Mobility Drills (20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
Skipped doing intervals today and just rested. I still feel some DOMS from yesterdays workout. Instead of doing intervals, I just did the usual routine of foam rolling, stretching and mobility drills.
Ended the day with a bang! Here's my dinner:
Sinigang na Tilapia
BAAAARRRRPPP!
PEACE OUT!
Just tried to enter my caloric intake yesterday on livestrong.com and was shocked with my off/rest day calorie intake. Over 3k+ for a low carb day? :jd:
So I guess I'm around 4k+ on my high carbs day then? Time to find out! :twitcy:
- 5 whole eggs
- 1 palm ground mutton
- 2 tbsp coconut oil
- 1 fist frozen spinach
- 1 slice cheddar cheese
- 1/4 cup almonds
- 1 cup black coffee (sweetened with stevia)
* 1 tablet multivitamin
* 5g Fish Oil
MUSCLE LUNCH - 11:50 AM
- 4 fist mixed vegetables (iceberg lettuce, jarjeer, cucumber, carrots, tomato, bits of cheddar cheese, red/green/yellow bell pepper, bits of tuna)
- 1 palm grilled chicken
- 1 palm pan fried fish
- 1 bowl vegetable clear soup
- 2 tbsp extra virgin olive oil
- 1/4 cup almonds
* 1 tablet multivitamin
Coffee Break (Pre-Workout Stim) - 2:50 PM
- 1 cup black coffee (sweetened with stevia)
SUPERSHAKE #1 (Pre-Workout) - 4:25 PM
- 500ml water
- ice cubes
- 2 scoops protein powder
- 1 fist zucchini
- 2 tbsp peanut butter
- 5mg creatine
WORKOUT DRINK (Peri-Workout)
- 500ml water
- ice cubes
- 1 scoop BCAA
SUPERSHAKE #2 (Post-Workout) - 7:00 PM
- 500ml water
- ice cubes
- 2 scoops protein powder
- 2 medium banana
- 1 scoop greens supplement
- 5mg creatine
MUSCLE DINNER - 8:20 PM
- 10oz chicken breast fillet
- 2 fist cabbage
- 1 fist red bell pepper
- 2 tbsp ghee
- 2 cups of white rice
* 1 tablet multivitamin
* 5g Fish Oil
59.8 kg
Dynamic Warm Up (10-20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
UPPER BODY DAY 2
1) Cable External Rotation (3 sets x 8 reps)
- Work set: 20kg x 8 x 3 (per side)
2a) Push Press (6 sets x 4 reps)
- Warm up: 20kg x 8, 25kg x 6, 30kg x 4, 35kg x 2, 37.5kg x 1
- Work set: 40kg x 4 x 6
* Good power generation from the slight dip. Not good form on the last set though. Too much low back extension due to fatigue.
2b) Medium-Grip Chin-up (6 sets x 4 reps)
- Work set: BW + 20lbs x 4 x 5, BW + 15lbs x 4
* Form was failing on the 5th set so deloaded a bit on the last set. Will try to nail +20lb on all sets next week.
3a) Slight Incline DB Fly (3 sets x 12 reps)
- Work set: 30lb x 12 x 2, 25lb x 12
* Good weight. Very challenging. Deloaded on the last set due to fatigue and failing form. Form over ego. Nuff said.
3b) DB Rear Lateral Raise (3 sets x 12 reps)
- Work set: 10lb x 12 x 3
* Kinda funky feeling but I think I'm beginning to nail the form. Will try heavier weight next week.
HIGH INTENSITY INTERVAL TRAINING
Elliptical Machine
- 2:00 min warm-up
- (20s all out effort at level 4 / 10s active rest at level 2) x 10 rounds
- 3:00 min cooldown
* Had to insert this INTERVAL training which I missed yesterday. Tough one. Hard to breath afterwards. I think it's a mini-asthma attack. =(
Overall, good workout. Buzzing with energy. Never felt weak all workout long. Started strong, finished strong.
PEACE OUT!
Ironic but there is some kind of truth in that joke bossing! Hehehe! :twitcy:
Oh well, iniisip ko na lang pag pinag-OT ako, pandagdag gainz din ito brah! Pambili ng pagkain at supplements!
This is my usual lifting days caloric intake. Almost 3.8k! :twitcy:
So I guess I'm averaging 3.6k+ calories daily. Funny thing though, I am still struggling with the weight gain. Still maintaining a slow pace of 0.5 - 0.8 lb per week and keeping the fat gain at bay. What kind of voodoo magic is this?
:jd: :jd: :jd: :jd:
Anyway, did a video on the way back home. Check it out if you wanna have an idea what Saudi Arabia looks like. Pardon the video quality, I'm just using my beat-up Samsung DUOS phone.