Fat Monkey
fatmonkey
Posts: 308
I'm tired... nakakapagod' Mahirap maging 104kg. Yes, I was at 104kg last January 2014, this was my heaviest ever. Walang control sa food at yosi. From 2013 to 14 nag gain ako ng 12kg at bumibigat pa. I got my blood test and cholesterol was way out of normal lalo na yung triglyciride ko... im not getting any younger and i will literally die kung hindi ako magbabago ng lifestyle.
Phase 1: was cutting down food intakes, ang hirap. Jan-April, 8kg nawala sa akin.
Phase 2: sinamahan ko na ng takbo takbo at nagbawas pa ako ng 2kg. Happy pero I still have a long way to go.
Phase 3: I decided to go to hit the gym and im on a mission. I was 95kg - June 15 and as of July 20 (last time na nagtimbang ako), I lost another 5kg. My gym is more on Circuit training and twice a week lang training.
Phase 4: Started Yesterday (July26), 3x a week training na may weights na. I'm looking forward at 80kg anytime in September.
Phase 1: was cutting down food intakes, ang hirap. Jan-April, 8kg nawala sa akin.
Phase 2: sinamahan ko na ng takbo takbo at nagbawas pa ako ng 2kg. Happy pero I still have a long way to go.
Phase 3: I decided to go to hit the gym and im on a mission. I was 95kg - June 15 and as of July 20 (last time na nagtimbang ako), I lost another 5kg. My gym is more on Circuit training and twice a week lang training.
Phase 4: Started Yesterday (July26), 3x a week training na may weights na. I'm looking forward at 80kg anytime in September.
Comments
Pano yung sa pagkain? Know your calorie requirements per day then do the calorie deficit.
Nakita ko sa net on how to compute calorie deficit at eto lumabas sa akin. The only figure na naiintindihan ko is yung calorie needs and the rest :huh no idea.
Total Daily Calorie Needs 2630
Calorie Deficit of 500 calories: 2130
Calorie Deficit of 1000 calories: 1800
Calorie Deficit of 15%: 2236
Calorie Deficit of 20%: 2104
Calorie Deficit of 25%: 1973
Calorie Deficit of 30%: 1841
Palakihin mo yung chest, shoulder, back and legs mo para magmukhang maliit yung waist mo. Hindi mapipili ng katawan mo kung san say magbabawas ng taba, kaya pag naglose ka ng fat most likely all over your body. Shempre mas malaki ang chance na mabawasan ng taba yung mas madaming fat deposits (kagaya ng bilbil sa tiyan) pero not to the point na TIYAN lang ang mawawala.
Go for this Calorie Deficit of 500 calories: 2130 (per day)
Ibig sabihin, lahat ng ipapasok mong pagkain sa katawan mo, dapat hindi lalagpas ng 2,130 calories sa loob ng isang araw.
Pero kung feeling mo hindi mo naman kelangan magpa baba ng timbang at tiyan lang ang problema mo, okay din yung sinabi ni Vinch. Once lumapad ka, nagka chest ka, mag mumukang maliit ang bewang mo at tiyan mo.
Day 1 - Back/traps
Day 2 - Chest/Abs
Day 3 - Cardio
Day4 - Rest
Day5 - Legs
Day6 - Shoulder/Arms
Day 7- Rest
Eto suggestion ko na routine na pwede mo subukan. Yung routine sa sidebar mo masyado madali at mukhang nagmamadali kasi whole body in one session. Kung gusto mo maubos yung taba mo, train more, and dont drop calories TOO low please lang. Forget the word DIETING, hindi yan para sa newbies, kumain ka lang ng normal. Shempre dont forget the protein. It's very difficult to come up with a diet plan if you been munching on shit for a very long time. Don't calculate your meals, MANIPULATE them. Minimize the junk and replace them with more health friendly alternatives. Once responsible ka na sa eating habits mo, that's the time when calculating macros will be very useful. For now, Train as much as you can
Thank you idol. Naku kelangan ko pa magpapababa ng timbang and sa tingin ko kaya ko mag intake below 2000 calorie per day.
Pag 2130 calories per day ba at mamaintain ko sya eh magbabawas pa ako ng timbang?
Thank you idol. I'll try yan sinabi mo... the reason for whole body in one sesion kc medyo limited ang time ko. Pero sabi nga nila kung gusto may paraan. Salamat ulit sir.
- OO
Pero sabi nga ni Vinch " and dont drop calories TOO low please "
Di kana makakapag ensayo ng maayos kung sobrang baba ng calories mo.
WOah! :jd:
Yaman ni Sir!
Gusto ko ma Try ung C4 cell kahit 1 time lang hehe!anyway sir mag kano score mo jan sa mga yan? at saan ka nakabili?
Na try ko pa lang yung cell whey, taste awesome hindi sya chalky.
Sir online ko nabili sa olx. Bcaa-1150, c4-1250 (shipping included) then ung whey sa ibang supplier 1500 (plus shippin fee).
22lb dropped in 7 weeks...
Then another 12lb drop in a month? Have you managed to take pictures during the entire time of the progress?
parang katulad kay Jon Calvo excess skin. ganyan pala result kapag mabilis nagloose ng timbang.
Mas mabuti palang dahan dahan lang hehe!
Good luck bro!