napagdaanan ko yan bro yung urge na magbawas ng timbang.
baka sa iba sabihin mali yang ginagawa mo pero sa opinion ko lang tuloy mo lang.
pag na achieve mo yung "payat" or lean sa tingin mo alam ko darating yung time na ikaw mismo mag bubulk / mag heheavy / magbabawas ng cardio. depende nalang kung gusto mo yugn payat / lean look.
so para sa akin tama yan bro. wag lang super lightweight siguro moderate strain and keep your reps max na 12. kung na bubuhat mo ng 14x dagdag onti sa weight para max 12 in that way you are not going to failure and at the same time hindi mo binababy muscle mo.
btw nakikita ko progress mo sa tpc. keep it up bro.
and train a body part 1x / week. Rest and eat wisely
- 2 eggs no yolk - 34 cal - 0 carb - 7.2 proptein
- 1 egg with yolk - 70 cal - 0 carb 0 6g protein
- 1 Scoop whey - 120 cal - 2 carb - 25 protein
Total: 224 cal - 2 carb - 38 protein
Meal 2 (Post Work) 1:30pm
- half cup brown rice - 108 cal - 22 carb - 2.5 protein x 2
- 2 eggs no yolk - 34 cal - 0 carb - 7.2 proptein
- 1 egg with yolk - 70 cal - 0 carb - 6g protein
- 1 Scoop whey - 120 cal - 2 carb - 25 protein
- Century tuna Flakes in oil - 270 cal - 1carb - 27 pro
Total: 710cal - 47carb - 70.2 protein
Meal 3 (4pm)
- 2 eggs no yolk - 34 cal - 0 carb - 7.2 proptein
- 1 egg with yolk - 70 cal - 0 carb 0 6g protein
- half cup brown rice - 108 cal - 22 carb - 2.5 protein x 2
- Siomai 6pcs - ? - ? - ?
- Jollibee Beef and mushroom rice removed - ? - ? -?
Total: 320 cal - 44 carb - 18.2protein
Meal 4 6pm
- Low fat milk 250ml - 118 cal - 12.3carb - 8.8protein x 4 dahil 1L (5pm - 7pm)
- Nagaraya 80 g - 350cal - carb nalimutan -12protein
Total: 822cal - 49.2 carb - 47.2 protein
Meal 5 7pm
- half cup brown rice - 108 cal - 22 carb - 2.5 protein x 2
- 2 eggs no yolk - 34 cal - 0 carb - 7.2 proptein
- 1 egg with yolk - 70 cal - 0 carb 0 6g protein
- Honey beef - ? - ? -?
Total: 320 cal - 44 carb - 18.2 protein
Total
2396 calories kung may 400 or 500 yung honey beef and 6 siomai at beef and mushroom mga 2900 calories
182.6 Carbo
218.8 proteiin
Hindi nasama yung siomai na 6 and honey beef na dinner ko.
- half cup brown rice - 108 cal - 22 carb - 2.5 protein
- 2 eggs no yolk - 34 cal - 0 carb - 7.2 proptein
- 1 egg with yolk - 70 cal - 0 carb 0 6g protein
- 1 Scoop whey - 120 cal - 2 carb - 25 protein
- 1/2 Chicken breast - 142 cal - 0 carb - 27 protein
- Banana - 90 cal - 23 carb -1 pro
- Low fat milk 250ml - 118 cal - 12.3carb - 8.8protein
- Century tuna lite - 210cal - 6carb - 30 protein
- Century tuna Solid in water med can - 180cal - 0 carb - 39g prot - 1530 sodium OUCH!
- Low fat milk 1L - 472 cal - 49.2carb - 35.2 protein
- Nagaraya 80 g - 450cal - 51 -12protein
- Mang Tomas - - -
- Catsup - - -
Para hindi ako mahirapan kaka compute gagawa ako ng pre made meal combo
dahil hindi naman paiba iba kinakain ko halos may time same kinakain ko
COMBO A - Pre work meal
- 2 eggs no yolk - 34 cal - 0 carb - 7.2 proptein
- 1 egg with yolk - 70 cal - 0 carb 0 6g protein
- 1 Scoop whey - 120 cal - 2 carb - 25 protein
TOTAL: 224 cal - 2 carb - 38 protein
Combo B - Pinakamadalas kong meal
- 2 eggs no yolk - 34 cal - 0 carb - 7.2 proptein
- 1 egg with yolk - 70 cal - 0 carb 0 6g protein
- half cup brown rice - 108 cal - 22 carb - 2.5 protein x 2
- Century Tuna lite - 210 cal - 6carb - 30g
TOTAL: 530 calories - 50 carbs - 48.2 protein
Combo C - alternate meal
- 2 eggs no yolk - 34 cal - 0 carb - 7.2 proptein
- 1 egg with yolk - 70 cal - 0 carb 0 6g protein
- half cup brown rice - 108 cal - 22 carb - 2.5 protein x 2
- 1/2 Chicken breast - 142 cal - 0 carb - 27 protein
TOTAL: 462 calories - 44 carb - 50.2 protein
Combo D - Madalas na Post workout meal ko
- 2 eggs no yolk - 34 cal - 0 carb - 7.2 proptein
- 1 egg with yolk - 70 cal - 0 carb 0 6g protein
- half cup brown rice - 108 cal - 22 carb - 2.5 protein x 2
- Century Tuna lite - 210 cal - 6carb - 30g
- 1 Scoop whey - 120 cal - 2 carb - 25 protein
TOTAL: 650 calories - 52 carbo - 73.2 protein
Combo E - Alternate Post work meal
- 2 eggs no yolk - 34 cal - 0 carb - 7.2 proptein
- 1 egg with yolk - 70 cal - 0 carb 0 6g protein
- half cup brown rice - 108 cal - 22 carb - 2.5 protein x 2
- 1/2 Chicken breast - 142 cal - 0 carb - 27 protein
- 1 Scoop whey - 120 cal - 2 carb - 25 protein
3:00pm -
- 2 eggs no yolk - 34 cal - 0 carb - 7.2 proptein
- 1 egg with yolk - 70 cal - 0 carb 0 6g protein
- half cup brown rice - 108 cal - 22 carb - 2.5 protein x 3
- pork Siomai - 80 cal - 6 carb - 3 protein x 8
TOTAL: 1068 calories - 70carb - 34.5 protein
7:00pm -
- 2 eggs no yolk - 34 cal - 0 carb - 7.2 proptein
- 1 egg with yolk - 70 cal - 0 carb 0 6g protein
- half cup brown rice - 108 cal - 22 carb - 2.5 protein x 3
- KFC original Breast - 360 cal - 11 carb - 34 pro
TOTAL: 788 calories - 77carb - 57.4
MISC
- Low fat milk 1L - 472 cal - 49.2carb - 35.2 protein
- Nagaraya 80 g - 350cal - carb nalimutan -12protein
Daily total
nice, tracked talaga ang intake per food bro galing!
Lift heavy later bro!
salamat bro.
No increase ako today bro.
nung nag dudumbell press ako kanina medyo nag ka hiccup lang pag angat. biglang bumigay yung kaliwa ko sa 1st rep. nag focus lang ako for 30 seconds na gawa ko naman 50,50 for 13 reps next week increase siguro 55,55 siguro
Mas nag focus ako sa form and increase reps today para next week sa increasing the weight ako hopefully mag ka progress
11am - Pre workout
- Century Tuna lite - 210 cal - 6carb - 30g
- 1 Scoop whey - 120 cal - 2 carb - 25 protein
TOTAL: 330calories - 8 carb - 55 protein
2:00pm - Post work
Combo D
TOTAL: 650 calories - 52 carbo - 73.2 protein
4:00pm -
Combo C
TOTAL: 462 calories - 44 carb - 50.2 protein
7:00pm -
- 2 eggs no yolk - 34 cal - 0 carb - 7.2 proptein x2
- half cup brown rice - 108 cal - 22 carb - 2.5 protein x 2
- Century tuna Solid in water med can - 180cal - 0 carb - 39g prot - 1530 sodium OUCH!
TOTAL: 460 calories - 44carbo - 63.4protein
MISC
- Low fat milk 1L - 472 cal - 49.2carb - 35.2 protein
- Nagaraya 80 g - 450cal - 51 -12protein
10am - Pre workout
- Century Tuna lite - 210 cal - 6carb - 30g
- 1 Scoop whey - 120 cal - 2 carb - 25 protein
TOTAL: 330calories - 8 carb - 55 protein
1:00pm - Post workout
Combo D
TOTAL: 650 calories - 52 carbo - 73.2 protein
3:30pm
- 2 eggs no yolk - 34 cal - 0 carb - 7.2 proptein
- 1 egg with yolk - 70 cal - 0 carb 0 6g protein
- half cup brown rice - 108 cal - 22 carb - 2.5 protein x 2
- pork Siomai - 80 cal - 6 carb - 3 protein x 4
TOTAL: 640 calories - 50 carb - 30 protein
7:00pm
- 2 eggs no yolk - 34 cal - 0 carb - 7.2 proptein
- 2 eggs with yolk - 140 cal - 0 carb 0 12g protein
- half cup brown rice - 108 cal - 22 carb - 2.5 protein x 2
- 1/2 Chicken breast - 142 cal - 0 carb - 27 protein - Giniling na baboy - - -
TOTAL: 532 calories - 44carb - 51.2
MISC:
- Low fat milk 1L - 472 cal - 49.2carb - 35.2 protein
- Nagaraya 80 g - 450cal - 34 -12protein - Mini stop ice ream kalahati
Daily total
Giniling na baboy and Ice cream not included
Sa susunod ko na total masama pakiramdam tulog muna
7/23/11
11am Breakfast
Combo E
TOTAL: TOTAL: 582 calories - 46carb - 75.2
1:00pm
- 2 eggs no yolk - 34 cal - 0 carb - 7.2 proptein
- 1 egg with yolk - 70 cal - 0 carb 0 6g protein
- half cup brown rice - 108 cal - 22 carb - 2.5 protein x 2
- Caldereta sa Lola Neh CNC
TOTAL:
3:30pm
1 Scoop ON Whey
TOTAL: - 1 Scoop whey - 130 cal - 2 carb - 24 protein
7:00pm
- 2 eggs no yolk - 34 cal - 0 carb - 7.2 proptein
- 1 egg with yolk - 70 cal - 0 carb 0 6g protein
- half cup brown rice - 108 cal - 22 carb - 2.5 protein x 2
- Amapalaya na may egg
TOTAL:
MISC:
MISC
- Low fat milk 1L - 472 cal - 49.2carb - 35.2 protein
- Nagaraya 80 g - 450cal - 51 -12protein
^^ ayos! salamat bro! natry mo na gamitin ang ZMA? kelangan ko ng mga pang recovery na supps kasi. parang baldado katawan ko after magwork out kasi, binago ko kasi routine ko from splits to 5x5 na ngaun. hehe.
btw ngayon ko lang nabasa tong thread mo, congrats sa transformation mo! astig lang! :cool:
Comments
light weight lift sa umaga , 30mins treadmill sa gabi?
baka sa iba sabihin mali yang ginagawa mo pero sa opinion ko lang tuloy mo lang.
pag na achieve mo yung "payat" or lean sa tingin mo alam ko darating yung time na ikaw mismo mag bubulk / mag heheavy / magbabawas ng cardio. depende nalang kung gusto mo yugn payat / lean look.
so para sa akin tama yan bro. wag lang super lightweight siguro moderate strain and keep your reps max na 12. kung na bubuhat mo ng 14x dagdag onti sa weight para max 12 in that way you are not going to failure and at the same time hindi mo binababy muscle mo.
btw nakikita ko progress mo sa tpc. keep it up bro.
and train a body part 1x / week. Rest and eat wisely
EAA + BCAA
pero sa reviews bro maganda din si extend un lang mahal
medyo hindi kasi okay review ni ON BCAA eh
PW 2800 sana yung 90 servings na yun.
so ilan talaga ang BCAA niya per scoop?
bb press ko 80-100lbs lng. hehehe
hindi naka-indicate bro. parang ung whole blend na ung nakalagay e
kung moderate strain naman okay na yugn 100lbs. keep it up bro
hayy pano kaya yan bro. 10g pre work pa naman dapat na BCAA pag sa lean gains program
Meal 1 (Pre work) 11am
- 2 eggs no yolk - 34 cal - 0 carb - 7.2 proptein
- 1 egg with yolk - 70 cal - 0 carb 0 6g protein
- 1 Scoop whey - 120 cal - 2 carb - 25 protein
Total: 224 cal - 2 carb - 38 protein
Meal 2 (Post Work) 1:30pm
- half cup brown rice - 108 cal - 22 carb - 2.5 protein x 2
- 2 eggs no yolk - 34 cal - 0 carb - 7.2 proptein
- 1 egg with yolk - 70 cal - 0 carb - 6g protein
- 1 Scoop whey - 120 cal - 2 carb - 25 protein
- Century tuna Flakes in oil - 270 cal - 1carb - 27 pro
Total: 710cal - 47carb - 70.2 protein
Meal 3 (4pm)
- 2 eggs no yolk - 34 cal - 0 carb - 7.2 proptein
- 1 egg with yolk - 70 cal - 0 carb 0 6g protein
- half cup brown rice - 108 cal - 22 carb - 2.5 protein x 2
- Siomai 6pcs - ? - ? - ?
- Jollibee Beef and mushroom rice removed - ? - ? -?
Total: 320 cal - 44 carb - 18.2protein
Meal 4 6pm
- Low fat milk 250ml - 118 cal - 12.3carb - 8.8protein x 4 dahil 1L (5pm - 7pm)
- Nagaraya 80 g - 350cal - carb nalimutan -12protein
Total: 822cal - 49.2 carb - 47.2 protein
Meal 5 7pm
- half cup brown rice - 108 cal - 22 carb - 2.5 protein x 2
- 2 eggs no yolk - 34 cal - 0 carb - 7.2 proptein
- 1 egg with yolk - 70 cal - 0 carb 0 6g protein
- Honey beef - ? - ? -?
Total: 320 cal - 44 carb - 18.2 protein
Total
2396 calories kung may 400 or 500 yung honey beef and 6 siomai at beef and mushroom mga 2900 calories
182.6 Carbo
218.8 proteiin
Hindi nasama yung siomai na 6 and honey beef na dinner ko.
Para hindi ako mahirapan kaka compute gagawa ako ng pre made meal combo
dahil hindi naman paiba iba kinakain ko halos may time same kinakain ko
10:00 am - Combo A
TOTAL: 224 cal - 2 carb - 38 protein
Workout
01:00 pm - Combo D
TOTAL: 650 calories - 52 carbo - 73.2 protein
3:00pm -
- 2 eggs no yolk - 34 cal - 0 carb - 7.2 proptein
- 1 egg with yolk - 70 cal - 0 carb 0 6g protein
- half cup brown rice - 108 cal - 22 carb - 2.5 protein x 3
- pork Siomai - 80 cal - 6 carb - 3 protein x 8
TOTAL: 1068 calories - 70carb - 34.5 protein
7:00pm -
- 2 eggs no yolk - 34 cal - 0 carb - 7.2 proptein
- 1 egg with yolk - 70 cal - 0 carb 0 6g protein
- half cup brown rice - 108 cal - 22 carb - 2.5 protein x 3
- KFC original Breast - 360 cal - 11 carb - 34 pro
TOTAL: 788 calories - 77carb - 57.4
MISC
- Low fat milk 1L - 472 cal - 49.2carb - 35.2 protein
- Nagaraya 80 g - 350cal - carb nalimutan -12protein
Daily total
Calories: 3552
Carb: 250.2
Protein: 250.3
delts tris today
nice, tracked talaga ang intake per food bro galing!
Lift heavy later bro!
salamat bro.
No increase ako today bro.
nung nag dudumbell press ako kanina medyo nag ka hiccup lang pag angat. biglang bumigay yung kaliwa ko sa 1st rep. nag focus lang ako for 30 seconds na gawa ko naman 50,50 for 13 reps next week increase siguro 55,55 siguro
Mas nag focus ako sa form and increase reps today para next week sa increasing the weight ako hopefully mag ka progress
hahahaha oo ba idol milk
11am - Pre workout
- Century Tuna lite - 210 cal - 6carb - 30g
- 1 Scoop whey - 120 cal - 2 carb - 25 protein
TOTAL: 330calories - 8 carb - 55 protein
2:00pm - Post work
Combo D
TOTAL: 650 calories - 52 carbo - 73.2 protein
4:00pm -
Combo C
TOTAL: 462 calories - 44 carb - 50.2 protein
7:00pm -
- 2 eggs no yolk - 34 cal - 0 carb - 7.2 proptein x2
- half cup brown rice - 108 cal - 22 carb - 2.5 protein x 2
- Century tuna Solid in water med can - 180cal - 0 carb - 39g prot - 1530 sodium OUCH!
TOTAL: 460 calories - 44carbo - 63.4protein
MISC
- Low fat milk 1L - 472 cal - 49.2carb - 35.2 protein
- Nagaraya 80 g - 450cal - 51 -12protein
Daily total
Calories: 2824
Carb: 248.2
Protein: 289
10am - Pre workout
- Century Tuna lite - 210 cal - 6carb - 30g
- 1 Scoop whey - 120 cal - 2 carb - 25 protein
TOTAL: 330calories - 8 carb - 55 protein
1:00pm - Post workout
Combo D
TOTAL: 650 calories - 52 carbo - 73.2 protein
3:30pm
- 2 eggs no yolk - 34 cal - 0 carb - 7.2 proptein
- 1 egg with yolk - 70 cal - 0 carb 0 6g protein
- half cup brown rice - 108 cal - 22 carb - 2.5 protein x 2
- pork Siomai - 80 cal - 6 carb - 3 protein x 4
TOTAL: 640 calories - 50 carb - 30 protein
7:00pm
- 2 eggs no yolk - 34 cal - 0 carb - 7.2 proptein
- 2 eggs with yolk - 140 cal - 0 carb 0 12g protein
- half cup brown rice - 108 cal - 22 carb - 2.5 protein x 2
- 1/2 Chicken breast - 142 cal - 0 carb - 27 protein
- Giniling na baboy - - -
TOTAL: 532 calories - 44carb - 51.2
MISC:
- Low fat milk 1L - 472 cal - 49.2carb - 35.2 protein
- Nagaraya 80 g - 450cal - 34 -12protein
- Mini stop ice ream kalahati
Daily total
Giniling na baboy and Ice cream not included
Calories: 3074
Carb: 237.2
Protein: 256.6
Sa susunod ko na total masama pakiramdam tulog muna
7/23/11
11am Breakfast
Combo E
TOTAL: TOTAL: 582 calories - 46carb - 75.2
1:00pm
- 2 eggs no yolk - 34 cal - 0 carb - 7.2 proptein
- 1 egg with yolk - 70 cal - 0 carb 0 6g protein
- half cup brown rice - 108 cal - 22 carb - 2.5 protein x 2
- Caldereta sa Lola Neh CNC
TOTAL:
3:30pm
1 Scoop ON Whey
TOTAL: - 1 Scoop whey - 130 cal - 2 carb - 24 protein
7:00pm
- 2 eggs no yolk - 34 cal - 0 carb - 7.2 proptein
- 1 egg with yolk - 70 cal - 0 carb 0 6g protein
- half cup brown rice - 108 cal - 22 carb - 2.5 protein x 2
- Amapalaya na may egg
TOTAL:
MISC:
MISC
- Low fat milk 1L - 472 cal - 49.2carb - 35.2 protein
- Nagaraya 80 g - 450cal - 51 -12protein
Daily
Calories:
Carb:
Protein:
As of 7/24/2011
ON Whey
Tia Loleng's - 2300
Anselka's - 2300
Shopper's Variety - 2250
Tiggy's - 2200
Modern BCAA
Tia Loleng's - wala
Anselka's - 1600
Shopper's Variety - wala
Tiggy's - wala
Purple Wraath
Tia Loleng's - wala
Anselka's - 2800
Shopper's Variety - wala
Tiggy's - wala
Ultimate Nutrtion Whey
Tia Loleng's - 2200
Anselka's - 2200 with shaker shirt mag
Shopper's Variety - wala
Tiggy's - wala
Muscle Tech 4lbs
Tia Loleng's - 2700
Anselka's - 2700
Shopper's Variety - Hindi natanong
Tiggy's - 2700
Xtend
Tia Loleng's - 1250
Anselka's - 1200
Shopper's Variety - 1200
Tiggy's - wala
Superpump
Tia Loleng's -
Anselka's -
Shopper's Variety -
Tiggy's - 2100
ON Casein 5lbs
Tia Loleng's -
Anselka's - 2700
Shopper's Variety -
Tiggy's - 2500
salamat sa pricelist! mababawasan ang hassle sa pagcanvas. hehe
bro would you happen to know if how much ang ZMA?
ON ZMA
Tia loleng - 750php / 90caps
Anselka - 800php / 90caps
Shoppers variety - wala
Tiggy's - wala
eto yung latest kanina lang pero hindi ko na tanong yung zma eh
btw ngayon ko lang nabasa tong thread mo, congrats sa transformation mo! astig lang! :cool:
hindi ko pa na try yung zma dapat bibili ako niyan pero hindi muna hehe.
ok bro! hehe.
buti nalang ngayon medyo okay okay na ako. bukas balik gym na