From 310 lbs to 180 lbs: Now Trying to Build Muscle

JiggamanJiggaman Posts: 156
in Personal Journals
Hi everyone!

Finally, nagka-time na mag-create ng journal. Just to give you an idea on my journey, I used to weigh 310 lbs last August of 2013. I spent the next 6 months losing weight. Diet lang and exercise. Wala pa buhat. When I got down to about 220 lbs, that's when I started going to the gym. Mga 6 months na din ako nag-g-gym.

My goal is to gain lean muscles. I don't want to gain a lot of mass dahil I play other sports so I'd like to keep my weight around 180, 190 at most.

I'll try to keep this journal posted so I can be guided accordingly. Medyo madami ako tanong. Hehe.
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Comments

  • rtravino29rtravino29 Posts: 1,549
    Good luck on your goals bro!
    I don't eat rice. I get my carbs from vegetables and the occasional wheat bread. I eat a LOT of vegetables.

    question lang sir, do you track your macros? Sang mga vegies ka kumukuha nang carbs sir?
  • Emman1986Emman1986 Posts: 1,819
    wow! big time! sa isang taong laki ng nabawas sa timbang :) isang achievement na yan sayo brod

    since ngayon, iba na goal mo, ang mai papayo ko lang eh mag research ka ng isang training program then be consistent sa training mo. be safe palagi para iwas injury at kumain ka ng tama. good luck
  • cjayaloveracjayalovera Posts: 2
    SIR!!! para saan po ung CREATINE,,at,, FISH OIL
  • Emman1986Emman1986 Posts: 1,819
    cjayalovera wrote:
    SIR!!! para saan po ung CREATINE,,at,, FISH OIL

    CREATINE

    http://pinoybodybuilding.com/Thread-Creatine-Thread?highlight=creatine


    Fish Oil (copy paste mula sa isang post dito sa pbb )

    Fish are an awesome source of essential fats, especially EPA and DHA


    -Important nutrient for maintaining a healthy brain and nervous system
    -Beneficial due to its joint mobility effects and of course its anti-inflammatory effects
    -Reduces risk of cardiovascular disease
    -Helps Building muscle,weight and fat loss
    -Proteccion against Mood Dissorder "Improve some measures of depression"
    -Blood pressure stabilizer
    -Helps lower Cholosterol
    -Happy joints
    -Fish oil may be effective as a pain relief treatment.
    -Memory power.ability to recall the things faster, staying focused
    -Decreases the amount of plaque already built up in your arteries. Fish oil supplements can help to cleanse your blood of excess fatlike substances, removing them from your body.

    Omega-3 fatty acid is polyunsaturated fat which is found in certain plant oils and fish.
    Polyunsaturated fats are liquids at room temperature and remain as liquid when frozen or refrigerated.

    Avoiding inflammation is very important for an athlete, sportsperson or body builder, since injuries such as soreness, tendonitis, bursitis etc can seriously impede training and fitness programs.
    Good heart health can be promoted by fish oil supplements and the resultant improvement in blood circulation, can help to heal faster.
  • JiggamanJiggaman Posts: 156
    rtravino29 wrote:
    Good luck on your goals bro!
    I don't eat rice. I get my carbs from vegetables and the occasional wheat bread. I eat a LOT of vegetables.

    question lang sir, do you track your macros? Sang mga vegies ka kumukuha nang carbs sir?

    Thanks bro! Medyo guilty ako sa hindi pag-track ng macros. Dati oo using MyFitnessPal. Pero hindi naman kase nagbabago kinakain ko. So kung ano kinakain ko before eh yun pa din naman ngayon. I know I should start tracking them. Hehe.

    Eto yung mga vegetables na kinakain ko:

    1. Broccoli
    2. Cauliflower
    3. Kangkong
    4. Spinach
    5. Kalabasa
    6. Baguio beans
    7. String beans
    8. Sayote

    Sometimes, nag-ka-kamote din ako for carbs pero siguro mga isa kamote every 2 weeks. More on veggies lang talaga ako pero sobra dami. Siguro in a meal eh 3/4 ng malaking ulo ng cauliflower.

    In a week, nakaka one or two servings din ako ng oatmeal. Saka usually pala in a day, nakaka dalawa saging ako. Carbs din yun, right?
    Emman1986 wrote:
    wow! big time! sa isang taong laki ng nabawas sa timbang :) isang achievement na yan sayo brod

    since ngayon, iba na goal mo, ang mai papayo ko lang eh mag research ka ng isang training program then be consistent sa training mo. be safe palagi para iwas injury at kumain ka ng tama. good luck

    Salamat bro! Onga I can't help but feel proud of myself. I flipped a switch and started living a healthy lifestyle. Hindi pa tapos ang journey ko, pero at least I'm getting there.

    I'll make sure to read up on training programs. Any recommendations?
    Emman1986 wrote:
    cjayalovera wrote:
    SIR!!! para saan po ung CREATINE,,at,, FISH OIL

    CREATINE

    http://pinoybodybuilding.com/Thread-Creatine-Thread?highlight=creatine


    Fish Oil (copy paste mula sa isang post dito sa pbb )

    Fish are an awesome source of essential fats, especially EPA and DHA


    -Important nutrient for maintaining a healthy brain and nervous system
    -Beneficial due to its joint mobility effects and of course its anti-inflammatory effects
    -Reduces risk of cardiovascular disease
    -Helps Building muscle,weight and fat loss
    -Proteccion against Mood Dissorder "Improve some measures of depression"
    -Blood pressure stabilizer
    -Helps lower Cholosterol
    -Happy joints
    -Fish oil may be effective as a pain relief treatment.
    -Memory power.ability to recall the things faster, staying focused
    -Decreases the amount of plaque already built up in your arteries. Fish oil supplements can help to cleanse your blood of excess fatlike substances, removing them from your body.

    Omega-3 fatty acid is polyunsaturated fat which is found in certain plant oils and fish.
    Polyunsaturated fats are liquids at room temperature and remain as liquid when frozen or refrigerated.

    Avoiding inflammation is very important for an athlete, sportsperson or body builder, since injuries such as soreness, tendonitis, bursitis etc can seriously impede training and fitness programs.
    Good heart health can be promoted by fish oil supplements and the resultant improvement in blood circulation, can help to heal faster.

    Thanks sa pagsagot!

    Here's my first question:

    Creatine is supposed to make me gain water weight diba? I started using creatine siguro mga one week ago. I'm not gaining any water weight. What does this mean? Should I just wait? Or I'm one of those people na walang effect ang creatine?

    I'm concerned lang kase may 2 months ko din pinag-isipan kung mag-creatine ako or not. Tapos prinepare ko na sarili ko for the weight gain pero wala pa. Hehe.

    I do above-average cardio nga pala if that matters.
  • rtravino29rtravino29 Posts: 1,549
    hanks bro! Medyo guilty ako sa hindi pag-track ng macros. Dati oo using MyFitnessPal. Pero hindi naman kase nagbabago kinakain ko. So kung ano kinakain ko before eh yun pa din naman ngayon. I know I should start tracking them.

    at least you have the idea kung gaano karami yung kailangan mong kainin, stack knowledge baga,

    Creatine is supposed to make me gain water weight diba? I started using creatine siguro mga one week ago. I'm not gaining any water weight. What does this mean? Should I just wait? Or I'm one of those people na walang effect ang creatine?

    IMO, it takes more than a week para makita mo yung changes sa katawan mo, ( normally a month nga eh ). what about increase in strength? kumusta intensity nang work out mo?
  • LazarLazar Posts: 565
    Amazing weight loss. Welcome to the next chapter!
  • JiggamanJiggaman Posts: 156
    rtravino29 wrote:
    hanks bro! Medyo guilty ako sa hindi pag-track ng macros. Dati oo using MyFitnessPal. Pero hindi naman kase nagbabago kinakain ko. So kung ano kinakain ko before eh yun pa din naman ngayon. I know I should start tracking them.

    at least you have the idea kung gaano karami yung kailangan mong kainin, stack knowledge baga,

    Creatine is supposed to make me gain water weight diba? I started using creatine siguro mga one week ago. I'm not gaining any water weight. What does this mean? Should I just wait? Or I'm one of those people na walang effect ang creatine?

    IMO, it takes more than a week para makita mo yung changes sa katawan mo, ( normally a month nga eh ). what about increase in strength? kumusta intensity nang work out mo?

    Haven't really tried to test an increase in strength. Wala kase spotter sa gym. Haha! But I guess I'm doing more reps now.
    Lazar wrote:
    Amazing weight loss. Welcome to the next chapter!

    Thanks bro! Excited ako sa new chapter na to. Never in my life na-imagine ko na ma-a-achieve ko to. I'm in the best shape of my life.
  • LazarLazar Posts: 565
    Ayos yan. Stay motivated.
  • JiggamanJiggaman Posts: 156
    Lazar wrote:
    Ayos yan. Stay motivated.

    Thanks!

    Just got home from the gym. Tried the skullcrusher for the first time. I also increased my standing military press.

    3 sets of 10 reps using a 75 pound weight. I know I can lift more than that pero kino-konti konti ko lang muna dahil baka mabigla likod ko. May lower back issues kase ako.

    I can feel myself getting stronger. Looks like creatine is kicking in.
  • JiggamanJiggaman Posts: 156
    My PR for the squat is now 85 pounds, 3 sets of 10. I feel that my back is getting stronger so slowly but surely, dinadagdagan ko na yung weight.

    Later, I'll cheat on my diet. San Beda vs. Letran and we'll be watching sa Shakey's. Pizza and fried chicken!
  • fatmonkeyfatmonkey Posts: 308
    Uy nc... Bedista ka idol?
  • badass_vinchbadass_vinch Posts: 4,471
    Sino bedista dyan?
  • JiggamanJiggaman Posts: 156
    fatmonkey wrote:
    Uy nc... Bedista ka idol?
    badass_vinch wrote:
    Sino bedista dyan?

    Oo bro Bedista ako. Kayo?

    Malas olats ang San Beda kanina. Pero okay lang ayos na ayos ang cheat meal. Haha!

    Hit chest and biceps kanina. I finally had the guts to try 115 sa bench press. 3 sets ng 10.

    Rest day tomorrow in preparation for a 3k fun run on Saturday. It's the anniversary of my weight loss journey and I figured na a fun run is a good way to celebrate it. Haha!
  • badass_vinchbadass_vinch Posts: 4,471
    Bedista ako batch 2005. All boys pa dati.
  • fatmonkeyfatmonkey Posts: 308
    CAS2003 ako. Lucky to experienced all boys environment. Oo nga OLATS pero Happy to see mga bedista sa forum.
  • badass_vinchbadass_vinch Posts: 4,471
    @fatmonkey CAS din ako bro. Ok lang natatalo minsan basta champion pa din hehe
  • JiggamanJiggaman Posts: 156
    Ayos! May mga Bedan bros pala ako dito. Hope to meet you guys soon! Sa Finals kung papalarin! Haha!

    Nag-abot tayo fatmonkey. 2002 ako. Inabot din natin si vinch.
  • fatmonkeyfatmonkey Posts: 308
    Jigga, anong course mo? Dami ako kilala sa 2002. I was part of dragonboat team ng beda during college days.
  • JiggamanJiggaman Posts: 156
    fatmonkey wrote:
    Jigga, anong course mo? Dami ako kilala sa 2002. I was part of dragonboat team ng beda during college days.

    Management ako. Ikaw?
  • fatmonkeyfatmonkey Posts: 308
    Marketing sir, irreg. Management? Classmate mo sina Duncan Ramos? Nakisubject ako sa block nila twice. Madami ako kilala sa computer bis2002 kaysa marketing batch 2002.
  • JiggamanJiggaman Posts: 156
    fatmonkey wrote:
    Marketing sir, irreg. Management? Classmate mo sina Duncan Ramos? Nakisubject ako sa block nila twice. Madami ako kilala sa computer bis2002 kaysa marketing batch 2002.

    Naging classmate ko siya sa ibang subjects pero hindi kami close. Ireg yun eh.
  • JiggamanJiggaman Posts: 156
    I just finished my first 3k run last Saturday, clocking in at 20 minutes and 11. Not bad for someone who couldn't even jog for a hundred yards without stopping.

    This morning, I finished my first 5k run, clocking in at 38 minutes. Hopefully, mapababa ko siya sa 35 minutes kase sali ako sa Milo 5k this September.
  • LazarLazar Posts: 565
    Good luck bro! Practice lang yan. Yung unang sali ko sa mga fun run, nag 10k agad ako (feeling strong). LOL. Nung time na yun, wala akong idea kung gano kahaba si 10k. One week before the event, inaraw-araw ko ang takbo and ayun, ok naman ang naging outcome. :)
  • JiggamanJiggaman Posts: 156
    Lazar wrote:
    Good luck bro! Practice lang yan. Yung unang sali ko sa mga fun run, nag 10k agad ako (feeling strong). LOL. Nung time na yun, wala akong idea kung gano kahaba si 10k. One week before the event, inaraw-araw ko ang takbo and ayun, ok naman ang naging outcome. :)

    Thanks bro! Actually nabitin nga ako sa 3k nag-gym ako pagkatapos. Haha! Ayoko kase mapahiya kaya 3k muna baka hingal kabayo sa 5k.

    Before the race, tingin tingin lang ako sa mga kalaban ko. Ang main concern ko lang eh not to finish last. Sarap din pala tumakbo mukha kakadikan ko to.

    Balak ko eh 5k run once a week tapos tuloy lang ang buhat ng 5 to 6 times a week. Ayoko din hatawin ang takbo kase medyo sumasakit na tuhod ko.
  • badass_vinchbadass_vinch Posts: 4,471
    @Jiggaman tapos sabayan mo pa ng heavy na buhat 4x a week :)
  • LazarLazar Posts: 565
    @Jiggaman - Hehe ou, medyo addictive din ang pag takbo. At hindi masyado magastos. Kaso mas natripan ko ngaun ang tumakbo ng mag-isa. at yung tipong may destination ka tapos balikan sa bahay. In case na hindi na kayanin, commute na lang pag-uwi.

    Pero sa ngaun, max ko lang din ang 5k, saktong cardio lang pag off ko sa gym.
  • JiggamanJiggaman Posts: 156
    badass_vinch wrote:
    @Jiggaman tapos sabayan mo pa ng heavy na buhat 4x a week :)

    I actually lift weights 5 to 6 times a week. Is it too much?
    Lazar wrote:
    @Jiggaman - Hehe ou, medyo addictive din ang pag takbo. At hindi masyado magastos. Kaso mas natripan ko ngaun ang tumakbo ng mag-isa. at yung tipong may destination ka tapos balikan sa bahay. In case na hindi na kayanin, commute na lang pag-uwi.

    Pero sa ngaun, max ko lang din ang 5k, saktong cardio lang pag off ko sa gym.

    Ganito din lang ako ngayon. Dati part ng routine ko ang 30 minutes to an hour sa bike bago buhat. Now, takbo na lang once or twice a week tapos basketball once a week. Yun na pinaka-cardio ko.
  • badass_vinchbadass_vinch Posts: 4,471
    @Jiggaman - For now 4x a week na weights na lang muna, then 2 cardio sessions on separate days. Sa weights, focus on compounds multi joint exercises and make sure na all out intensity and heavy. Sa cardio you can do high intensity intervals. Ang problem sa 5-6x weight training kasi magooverlap na yung mga movements na gingawa mo from WO to WO. Example is during Chest and Shoulder day, mostly presses ang gagwin mo so yung pushing movements e redundant na. Imagine kung 6x a week ka sa weights, di ko maisip kung ano pang exercises ang pwede mo gawin. For sure bugbog sarado mga joints mo lalo na elbows and wrist kasi kahit sa paghawak at pagdampot ng weights e gamit na gamit. Since 6 months ka pa lang nagtetraining mas ok kung may room for adjustment ka. Siguro after a few months pwede mo gawin 5x a week na weights tapos 1 intense cardio per week lang. :)
  • JiggamanJiggaman Posts: 156
    badass_vinch wrote:
    @Jiggaman - For now 4x a week na weights na lang muna, then 2 cardio sessions on separate days. Sa weights, focus on compounds multi joint exercises and make sure na all out intensity and heavy. Sa cardio you can do high intensity intervals. Ang problem sa 5-6x weight training kasi magooverlap na yung mga movements na gingawa mo from WO to WO. Example is during Chest and Shoulder day, mostly presses ang gagwin mo so yung pushing movements e redundant na. Imagine kung 6x a week ka sa weights, di ko maisip kung ano pang exercises ang pwede mo gawin. For sure bugbog sarado mga joints mo lalo na elbows and wrist kasi kahit sa paghawak at pagdampot ng weights e gamit na gamit. Since 6 months ka pa lang nagtetraining mas ok kung may room for adjustment ka. Siguro after a few months pwede mo gawin 5x a week na weights tapos 1 intense cardio per week lang. :)

    Thanks man! Actually, I know naman the downsides of overtraining. It's just that nakaka-adik mag gym. Haha! Seriously, hinahanap ng katawan ko. I often find myself going to the gym maski dapat rest day ko kase talagang naka-adikan ko na. I guess it's a good problem to have.

    Pero I'll make a conscious effort to tone it down. Makes sense lahat ng sinabi mo. Baka pagsisihan ko sa huli ang pagka-bibo ko sa pag-g-gym. Haha!

    Anyway, I can't really lift anything too heavy now dahil dahan dahan lang muna. May slipped disc kase ako. Although hindi na sumasakit, may mga times na parang tinutusok pa din at may konting sharp pain pag matagal na nakaupo. So gradual ang pag increase ko ng weight.
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