mhokyo 2.0

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  • rtravino29rtravino29 Posts: 1,549
    thanks brader! very informative! :)
    That's the 40% of leangains protocol lang tol, wala pa yung carb cycling, TDEE, training method etc.

    TDEE, using the calculator ( which ikaw din ang nag bigay, :) )

    it says that :
    on Rest day,
    2055 calorie
    Carbs
    34.4 %
    176.9g
    707.6 cals

    Protien
    31.1%
    160.0g
    640.0 cals

    Fat
    34.4%
    78.6g
    707.6 cals
    ****************
    Work out Day
    3083 Calories
    Carbs
    39.6%
    305.3g
    1221.4 cals

    Protien
    20.8%
    160.0g
    640.0 cals

    Fat
    39.6%
    135.7g
    12221.4 cals

    kahit to muna masterin ko, training method and carb cycling to follow na.April 15 2014
    Pre work out
    5g creatine

    Barbell Deep Squat
    Set 1 : 75.0x5
    Set 2 : 95.0x5
    Set 3 : 120.0x5
    Set 4 : 130.0x5
    Set 5 : 155.0x5
    Set 6 : 120.0x8

    Leg Press
    Set 1 : 200.0x10
    Set 2 : 200.0x10
    Set 3 : 220.0x8

    Leg Extensions
    Set 1 : 60.0x15
    Set 2 : 70.0x15
    Set 3 : 80.0x15

    Lying Leg Curls
    Set 1 : 40.0x15
    Set 2 : 45.0x15
    Set 3 : 45.0x12

    Seated Calf Raise
    Set 1 : 90.0x25
    Set 2 : 100.0x25
    Set 3 : 100.0x20

    Standing Calf Raises
    Set 1 : 200.0x25
    Set 2 : 200.0x25
    Set 3 : 200.0x20

    some ab exercise

    Post Work Out
    1 scoop prostar
    5g Creatine
    Done!
  • rtravino29rtravino29 Posts: 1,549
    April 21 2014

    After 1 week of no work out due to holiday, balik loob sa gym.:yahoo::yahoo:
    Pre work out
    WF
    5g Creatine


    Barbell Bench Press
    Set 1 : 70.0x5
    Set 2 : 100.0x5
    Set 3 : 120.0x5
    Set 4 : 130.0x5
    Set 5 : 145.0x2 > kinapos ,syet! buti na lang sa power cage ako nag bp, tinry ko walang spotter,
    Set 6 : 120.0 x8

    Dumbbell Incline Fly
    Set 1 : 20.0x12
    Set 2 : 30.0x12
    Set 3 : 30.0x10

    Barbell Bent Over Row
    Set 1 : 70.0x5
    Set 2 : 100.0x5
    Set 3 : 110.0x5
    Set 4 : 120.0x5
    Set 5 : 130.0x5

    Wide Grip Lat Pulldown
    Set 1 : 12.0x10
    Set 2 : 13.0x12
    Set 3 : 14.0x8

    Dumbbell Lateral Raise
    Set 1 : 10.0x15
    Set 2 : 10.0x15
    Set 3 : 15.0x10

    Barbell Standing Military Press
    Set 1 : 55.0x5
    Set 2 : 65.0x5
    Set 3 : 75.0x5
    Set 4 : 80.0x4 > kinapos na naman!:banghead:

    Barbell Shrug
    Set 1 : 160.0x12
    Set 2 : 170.0x12
    Set 3 : 180.0x10

    Some abs exercise

    Post Work Out
    1 scoop prostar
    5g Creatine
    Done!

    3.5 hours sleep
    fuarking insomina...
  • rtravino29rtravino29 Posts: 1,549
    sir @jettie

    sir, Inayos ko na yung sched ko sa IF..

    12PM - 4 AM fasted state
    4 AM > first meal
    9 - 11AM > work out
    11 - 12 PM> last meal
    swak na noh? hehe! problema ko na lang paano pagkasyahin 3k cal sa 8 hours, 2 feeding time lang.etong nakain ko kahapon, work out day... pinag aaralan ko pa kaya pasensya na kung magulo as well as kulang, :blush:

    lahat pala sukat sa food scale.. :)
    vzd9gh.jpg

    sa lunch po pala, may saging saba 2 pcs. di lang nasama..
    15p4gae.jpg

    2na0cnd.jpg


    so kung titingan natin, iwan na iwan yung fats... goal was 137 gram but was only able to hit 67, aside from peanut butter, ano pa po pwedeng pag kuhanan nang fats? as well as ang isang problema ko is di sumasakto yung calorie vs. macros.. help naman jan mga master!
  • JettieJettie Posts: 3,763
    extra virgin olive oil.. lunukin mo gawin mo syrup like tinuro sakin ni boss dalton
  • rtravino29rtravino29 Posts: 1,549
    extra virgin olive oil.. lunukin mo gawin mo syrup like tinuro sakin ni boss dalton

    uhmmm.. sorry for the noob question.. ilang tsp per day?:blush: may olive oil sa bahay, ginagamit ni misis pag nag priprito, yung ata yun, :)
  • JettieJettie Posts: 3,763
    eh di kung ilang kulang mo. Ang alam ko panget gawing pang prito yun
  • dskinnydudedskinnydude Posts: 176
    @rtravino29 ano current weight mo?
  • RayKriegRayKrieg Posts: 577
    @rtravino29 Anong app yan brah?
  • popoycantonpopoycanton Posts: 216
    ^myfitnesspal
  • RayKriegRayKrieg Posts: 577
    Salamat sir!
  • rtravino29rtravino29 Posts: 1,549
    @jettie
    extra virgin coconut oil pala yung nasa bahay, mali..haha!
  • popoycantonpopoycanton Posts: 216
    healthy fat din ang coconut oil.
  • rtravino29rtravino29 Posts: 1,549
    @dskinnydude ,
    last time a checked sa weight scale sa gym, 165lbs. :-)
    Bulk po ko sir, di cut hehe! Im currently experimenting which diet will suit me, it just so happen sir that eto yung una kong sinubukan. :-)@popoycanton
    Thanks sir! So puedeng pamalit ko to sa olive oil?
  • dskinnydudedskinnydude Posts: 176
    @rtravino29 kelan ka nagstart magtrack and how do you feel about it so far? 165lb, 5'8", parang mashado mataas pre ang 3k for experimenting purposes.
  • rtravino29rtravino29 Posts: 1,549
    @dskinnydude, actually 3 days pa lang,suposedly 5 days na but 2 days di ko nasunod kase wala akong pasok, (break ng fasting ko is3-4 am). 3k cal sya for bulking based on leangain calculator. Ang masasabi ko lang sa kanya is im having a hard time hitting the 3k cal sa dalawang kainan, f di talaga kaya,I'll be opting to 2 pwo meal + main meal,as long as pasok siya sa 8 hour feeding time.
  • JettieJettie Posts: 3,763
    ano ba aim mo bakit nag IF with 3k cals ka? dreambulking (kalimutan ko exact term ) or slow bulking?
  • rtravino29rtravino29 Posts: 1,549
    Lean massing yung pinili ko @jettie, napaka taas ba ng 3k? Yung kase lumabas sa calc every work out days eh, heto siya.


    2cy1ohe.jpg
  • JettieJettie Posts: 3,763
    baka na mis interpret mo yung TDEE mo ah? Dapat kasi dyan always set on Sedentary, hindi yung tipong light active or mahigit kahit 3-4x a week ka nagworkout.
  • rtravino29rtravino29 Posts: 1,549
    syet.. mali nga.. naka set sya sa mod. active.. pag ka re calc ko, lumalabas na lang na 2419 calc on work out days and 1815 per rest days..

    salamat master @jettie
  • dskinnydudedskinnydude Posts: 176
    @rtravino29 para mas accurate bro, might as well manually compute it yourself, adjust if necessary.
  • rtravino29rtravino29 Posts: 1,549
    Di ako marunong mag compute pero sige,pag aaralan ko hehe! Ang alam ko may thread tayo dito on how to compute the macros eh
  • dskinnydudedskinnydude Posts: 176
    BW: 165lb
    BMR: 1695
    TDEE: 2404cal (maintenance; exercise level 4x/week)
    Protein: 1lb/bw; 165P x 4 = 660cal
    Fat: .4/bw (varies); 66F x 9 = 594cal
    Carb: fills missing calorie; 287g = 1150cal
  • rtravino29rtravino29 Posts: 1,549
    Bro,this is for bulking ba?or for maintennance?
  • dskinnydudedskinnydude Posts: 176
    Maintenance to bro, so if you wanted to bulk, try with 2600cal/day, yung 200cal from maintenance i-add mo nalang sa carb intake.Bale 336carb/day ka.
  • rtravino29rtravino29 Posts: 1,549
    Ahh.. but same pa rin sa fats and protien?
  • dskinnydudedskinnydude Posts: 176
    Yes sir. You can hit a lower fat but compensate it with higher carb, and vice versa. You might want to track your weight as well, as your numbers will vary from that.
  • rtravino29rtravino29 Posts: 1,549
    I see, gets gets, will this vary like rest day to work out day?or araw araw siya?about sa weight,evey kelan kailangan magsukat?every 2 weeks?
  • dskinnydudedskinnydude Posts: 176
    Doesn't matter which day, stick ka lang sa macro intake mo on a daily basis. You can try with a weekly basis when it comes to weighing yourself. See if you would get at least 1lb/week gain. Kung di ka nag gain after following that, you can bump your carb to another 50g.

    Magastos yan bro hehe
  • rtravino29rtravino29 Posts: 1,549
    April 23 2014
    Pre work out
    Cobra

    Barbell Deep Squat
    Set 1 : 75.0x5
    Set 2 : 95.0x5
    Set 3 : 110.0x5
    Set 4 : 125.0x5
    Set 5 : 145.0x5

    Leg Press
    Set 1 : 220.0x12
    Set 2 : 220.0x10
    Set 3 : 220.0x10

    Leg Extensions
    Set 1 : 70.0x15
    Set 2 : 70.0x15
    Set 3 : 80.0x15

    Lying Leg Curls
    Set 1 : 45.0x12
    Set 2 : 45.0x12
    Set 3 : 50.0x12

    Seated Calf Raise
    Set 1 : 90.0x25
    Set 2 : 100.0x25
    Set 3 : 110.0x20

    Standing Calf Raises
    Set 1 : 220.0x25
    Set 2 : 220.0x25
    Set 3 : 220.0x20

    some abs exercise


    Post Work Out
    1 scoop prostar
    5g Creatine
    Done!
  • rtravino29rtravino29 Posts: 1,549
    April 25
    Pre work out
    5g crea
    1 scoop prostar
    1 peanut butter sandwich


    Barbell Bent Over Row
    Set 1 : 70.0x12
    Set 2 : 90.0x5
    Set 3 : 100.0x5
    Set 4 : 120.0x5
    Set 5 : 130.0x5

    Wide Grip Lat Pulldown
    Set 1 : 12.0x10
    Set 2 : 13.0x10
    Set 3 : 14.0x8

    Cable Elevated Rows
    Set 1 : 10.0x15
    Set 2 : 9.0x15
    Set 3 : 10.0x12

    Barbell Preacher Curl
    Set 1 : 20.0x15
    Set 2 : 25.0x15
    Set 3 : 27.5x10

    Barbell Curl
    Set 1 : 50.0x8
    Set 2 : 60.0x8
    Set 3 : 65.0x6

    Dumbbell Incline Curl
    Set 1 : 20.0x10
    Set 2 : 20.0x10
    Set 3 : 25.0x8

    Barbell Shrug
    Set 1 : 160.0x10
    Set 2 : 170.0x10
    Set 3 : 185.0x8

    Barbell Palms Up Wrist Curl Over A Bench
    Set 1 : 30.0x12
    Set 2 : 30.0x12
    Set 3 : 30.0x10


    Post Work Out
    1 scoop prostar
    5g Creatine
    Done!
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