You could try to gain your weight up to that range goal by January but you wouldn't like it if you're taking it naturally.
By the way, what I'm asking for is what look do you want to look like? [size=x-small](as far as stated in your goal in the right panel, you're up for aesthetics.)[/size] That '175-180lb goal' range is more like a short-term goal.
Hmm.. good point. Just read some articles regarding lifting for aesthetics. I really want to be big but not as big as the guys doing competitions. And I also want to be strong. I think what I want would be a balance of both.
Calories: 3370 cal
protein: 379 g
Carbs: 211 g
Fats: 112 g
Intake:
Whey 22 g protein, 140 cal/ serving X 6 = 132 g protein, 3 g fat, 5 g carbs, 840 cal
Chicken Breast 0.56 kg = 166.5 g protein, 43.6 fat, 45.7 carbs, 1272.90 cal
Eggs medium 44g X 2 = 11 g protein, 8.8 g fats, 0.6 g carbs, 130 cal
White Rice 186 g (cup) X 8 = 35.2 g proteins, 3.2 g fats, 425.6 g carbs 1936 cal
total: 344.7 g proteins, 58.6 fats, 476.9 carbs, 4178.9 cal
Been a year since I started lifting. I was able to completely overhaul my lifestyle. I've seen huge gains even though it's slow. But the most rewarding thing for me is learning about my body. How it reacts to the pressures I apply to it and how nutrition plays a major role in my development. I've been bless that after a year of constant training, I've never been injured to the point that I had to stop.
Right now, my focus is to gain more mass and be more muscular with a slight attention to my legs. After a year of training I've realized that a lot of the people going to the gym (at least in our gym) have an aversion to training their legs. And even though I do squats, I can see that it is not enough to really have an impact.
With that in mind, I've change my WO routine to this:
Monday Chest and Triceps day
Tuesday Legs and Biceps day
Wednesday Shoulders day
Thursday Legs and Triceps day
Friday Back and Biceps day
The entire WO session would last 1 hr and 45 mins and would comprised of compound exercises taken from 5X5 and the rest are accessories.
Please fell free to give your advise and expertise. Thanks.
It was a very unproductive and tiring weekend. After my Friday Back WO the owner of the gym invited me and a couple of guys to go out drinking. Since this would be a first time for me to go out with them, I said yes. So we started drinking around 8pm ended up going home 4am the following day. Woke up with a screaming headache which messed up my eating the entire weekend.
I lost three pounds.
Chest Day
The gym was really full today and I was not able to do my regular WO routine. So I change it up a bit:
Was not able to login for a couple of weeks due to health issues. The good thing is I did not missed any WO day.
I've been seeing continuous gains in weight and actual strength. My problem now is that it seems that I've been getting high BP's. So I'm gonna revamped my diet plan and make sure to lessen my salt and carb.
Current body weight: 157 lbs
Legs day
Squats 5x100 lbs, 5x120 lbs, 5x140 lbs, 5x 160 lbs
Leg Press 220 lbs
Leg Extension 120 lbs
Standing Barbell Calf Raise 140 lbs
Leg Press Calf Raise 160 lbs
Today is the start of my new program. One of the biggest guys in the gym took notice of me (no-homo) and decided to take me under his wing. The new program will focus on a single body part per day and according to him it would be MASSIVE!!!
nice nag upload ng pics. tatted kadin papi @erwinbrion masakit ba sa chest area? planning to get couple there...
thanks brother.. one year ago na yung mga pics na yan, just found out yesterday kung paano upload dito. regarding sa tattoo, yes masakit kasi manipis yung balat sa chest area. if sure ka na about sa tattoo make sure na matagal mo na kilala yung artist and alam nya yung pain threshhold mo. Para mabilis din matapos. i got mine from my brother, kaya kabisado na namin yung isa't isa.
nice nag upload ng pics. tatted kadin papi @erwinbrion masakit ba sa chest area? planning to get couple there...
thanks brother.. one year ago na yung mga pics na yan, just found out yesterday kung paano upload dito. regarding sa tattoo, yes masakit kasi manipis yung balat sa chest area. if sure ka na about sa tattoo make sure na matagal mo na kilala yung artist and alam nya yung pain threshhold mo. Para mabilis din matapos. i got mine from my brother, kaya kabisado na namin yung isa't isa.
un nga thats what they say sa chest. meron ako semi back piece (may tira space sa lower back ko). yup may artist din ako hehe. btw,1 year diff yan pic mo sa right side and new upload? nag increase ka weight sa lifts and/or intake ng food?
nice nag upload ng pics. tatted kadin papi @erwinbrion masakit ba sa chest area? planning to get couple there...
thanks brother.. one year ago na yung mga pics na yan, just found out yesterday kung paano upload dito. regarding sa tattoo, yes masakit kasi manipis yung balat sa chest area. if sure ka na about sa tattoo make sure na matagal mo na kilala yung artist and alam nya yung pain threshhold mo. Para mabilis din matapos. i got mine from my brother, kaya kabisado na namin yung isa't isa.
un nga thats what they say sa chest. meron ako semi back piece (may tira space sa lower back ko). yup may artist din ako hehe. btw,1 year diff yan pic mo sa right side and new upload? nag increase ka weight sa lifts and/or intake ng food?
nice bro.. sarap din mag patattoo talaga nakaka miss..
nice nag upload ng pics. tatted kadin papi @erwinbrion masakit ba sa chest area? planning to get couple there...
thanks brother.. one year ago na yung mga pics na yan, just found out yesterday kung paano upload dito. regarding sa tattoo, yes masakit kasi manipis yung balat sa chest area. if sure ka na about sa tattoo make sure na matagal mo na kilala yung artist and alam nya yung pain threshhold mo. Para mabilis din matapos. i got mine from my brother, kaya kabisado na namin yung isa't isa.
un nga thats what they say sa chest. meron ako semi back piece (may tira space sa lower back ko). yup may artist din ako hehe. btw,1 year diff yan pic mo sa right side and new upload? nag increase ka weight sa lifts and/or intake ng food?
yung old pics I think nasa 170 lbs ako.. tapos nag cut ako down to 145 lbs.. kaso hindi ako nag monitor ng diet ko so I ended up losing most na na-gain ko. Ayos din, learning experience.
nice nag upload ng pics. tatted kadin papi @erwinbrion masakit ba sa chest area? planning to get couple there...
thanks brother.. one year ago na yung mga pics na yan, just found out yesterday kung paano upload dito. regarding sa tattoo, yes masakit kasi manipis yung balat sa chest area. if sure ka na about sa tattoo make sure na matagal mo na kilala yung artist and alam nya yung pain threshhold mo. Para mabilis din matapos. i got mine from my brother, kaya kabisado na namin yung isa't isa.
un nga thats what they say sa chest. meron ako semi back piece (may tira space sa lower back ko). yup may artist din ako hehe. btw,1 year diff yan pic mo sa right side and new upload? nag increase ka weight sa lifts and/or intake ng food?
Haha na cut yung post ko.. about sa lift, medyo hirap ako magdagdag while cutting kasi walang power. Pero nareach ko pa din naman yung max ceiling ng lifts ko. Ubusan lang talaga kapag kulang sa power. Sabi nga ng mga old school sa Gym eh sayang daw at nagmadali ako mag cut.
nag cucut ka pa nyan bro @erwinbrion ?? IMO, put on some mass na. baka walang matira sayonyan or ganyan na yang katawan mo sa tagal tagal. idea kasi ng cutting is cutting fat and retaining as much muscle. cutting and bulking yan, hindi cutting lang. misconception ng iba pag nag "papapayat" e "cutting" nadin. kaso wala kang icucut na fat kung wala ka din muscle na ireretain.
nag cucut ka pa nyan bro @erwinbrion ?? IMO, put on some mass na. baka walang matira sayonyan or ganyan na yang katawan mo sa tagal tagal. idea kasi ng cutting is cutting fat and retaining as much muscle. cutting and bulking yan, hindi cutting lang. misconception ng iba pag nag "papapayat" e "cutting" nadin. kaso wala kang icucut na fat kung wala ka din muscle na ireretain.
i know bro.. that was a mistake na hindi na mauulit.. pero right now I'm on my bulking phase na, from 145lbs to 155lbs now.. medyo nag vary din from day to day pero I work on keeping my gains at 1lb per week. medyo hard gainer din ako tapos may belly fat pa kaya i try my best na hindi ma demotivate kapag nakikita ko yung tiyan ko.
Comments
Hmm.. good point. Just read some articles regarding lifting for aesthetics. I really want to be big but not as big as the guys doing competitions. And I also want to be strong. I think what I want would be a balance of both.
And yes. That is just a short term goal.
Hi-Bar Squat 70 5x1 80 5x1 90 5x1 100 5x1 110 3x1
BP 100 5x1 110 5x1 120 5x1 130 5x1 140 5x1
Incline Dumbbell Bench press 35 3x6
Dips
Skull crushers 40 3x8
Triceps push down 60 3x8
@Core, thanks brother. My elbow is really killing me. Will have it check later, hopefully it's not something serious.
I'm gonna read it later. Thanks again.
Wow.. good job on the band name.
20 mins of Abs
Barbell Seated Calf Raise 25 10x3
Smith Machine Standing Calf Raise 25 10x3
current weight 74 kgs
Squats 70 1x5 80 1x5 90 1x5 100 1x5 110 1x5
Bench Press 90 1x5 100 1x5 110 1x5 120 1x5 130 1x5
DB Inclined BP 35 1x8 40 1x8 45 1x8
Dips bw 3x8-10
Skull crushers 40 3x8
triceps pull downs (rope) 80 3x5
Calories: 3370 cal
protein: 379 g
Carbs: 211 g
Fats: 112 g
Intake:
Whey 22 g protein, 140 cal/ serving X 6 = 132 g protein, 3 g fat, 5 g carbs, 840 cal
Chicken Breast 0.56 kg = 166.5 g protein, 43.6 fat, 45.7 carbs, 1272.90 cal
Eggs medium 44g X 2 = 11 g protein, 8.8 g fats, 0.6 g carbs, 130 cal
White Rice 186 g (cup) X 8 = 35.2 g proteins, 3.2 g fats, 425.6 g carbs 1936 cal
total: 344.7 g proteins, 58.6 fats, 476.9 carbs, 4178.9 cal
Squats 70 1x5 80 1x5 90 1x5 100 1x5 110 1x5
Military Press 40 1x5 50 1x5 60 1x5 70 1x5 80 1x5
Side Laterals DB 25 1x8 30 1x8 35 1x8
Rear DB raise 25 1x8 30 1x8 35 1x5
Squats 80 1x5 90 1x5 100 1x5 110 1x5 120 1x5
Dead lifts 120 1x1 130 1x1 140 1x1 150 1x1 160 1x1
Bent Over Rows 50 1x5 60 1x5 70 1x5 80 1x5 90 1x5
Lat Pulldown 90 1X8 100 1x8 110 1x8
Right now, my focus is to gain more mass and be more muscular with a slight attention to my legs. After a year of training I've realized that a lot of the people going to the gym (at least in our gym) have an aversion to training their legs. And even though I do squats, I can see that it is not enough to really have an impact.
With that in mind, I've change my WO routine to this:
Monday Chest and Triceps day
Tuesday Legs and Biceps day
Wednesday Shoulders day
Thursday Legs and Triceps day
Friday Back and Biceps day
The entire WO session would last 1 hr and 45 mins and would comprised of compound exercises taken from 5X5 and the rest are accessories.
Please fell free to give your advise and expertise. Thanks.
Squats 140 lbs
Leg press 180 lbs
Lying leg curl 80 lbs
Standing calf raises 200 lbs
Calf Press 130 lbs
I lost three pounds.
Chest Day
The gym was really full today and I was not able to do my regular WO routine. So I change it up a bit:
Inclined Bench Press 160 lbs
Inclined Dumbbell Press 50 lbs (12 reps to failure)
Weighted Dips 30 lbs
Closed Grip Bench Press 90 lbs
Triceps Extensions
I've been seeing continuous gains in weight and actual strength. My problem now is that it seems that I've been getting high BP's. So I'm gonna revamped my diet plan and make sure to lessen my salt and carb.
Current body weight: 157 lbs
Legs day
Squats 5x100 lbs, 5x120 lbs, 5x140 lbs, 5x 160 lbs
Leg Press 220 lbs
Leg Extension 120 lbs
Standing Barbell Calf Raise 140 lbs
Leg Press Calf Raise 160 lbs
Current body weight: 156 lbs
Shoulder day
Military Press 100 lbs
Upright Row 60 lbs
Shrugs 120 lbs
Front Dumbbell Raise 25 lbs
Lateral Raise 30 lbs
Reverse Machine Fly 60 lbs
Squat 140 lbs
Front Squat 90 lbs
Leg Press 170 lbs
Lying leg curl 70 lbs
Standing Calf Raise 160 lbs
Leg Press Calf Raise 130 lbs
Back Day
Dead lift 210 lbs
Pull over Body weight
Lat pull down 135 lbs
**Finished with Biceps WO
Body Weight: 155 lbs
Massive Chest Day
Pyramid Bench Press
Inclined Bench Press
Declined Bench Press
Inclined Dumbbell Press
Inclined Dumbbell Flyes
Straight Arm Pullover
Lat pull down
Behind the neck Wide grip Lat Pull Down
Close grip lat pull down
Close grip seated row
One-Arm Dumbbell Row
thanks brother.. one year ago na yung mga pics na yan, just found out yesterday kung paano upload dito. regarding sa tattoo, yes masakit kasi manipis yung balat sa chest area. if sure ka na about sa tattoo make sure na matagal mo na kilala yung artist and alam nya yung pain threshhold mo. Para mabilis din matapos. i got mine from my brother, kaya kabisado na namin yung isa't isa.
Military press
Behind the neck Shoulder Press (smith machine)
Overhead Dumbbell Press
Arnold Press
Seated side lateral raise
Upright Row (EZ bar)
BANE got me interested in posting a new pic.
un nga thats what they say sa chest. meron ako semi back piece (may tira space sa lower back ko). yup may artist din ako hehe. btw,1 year diff yan pic mo sa right side and new upload? nag increase ka weight sa lifts and/or intake ng food?
yung old pics I think nasa 170 lbs ako.. tapos nag cut ako down to 145 lbs.. kaso hindi ako nag monitor ng diet ko so I ended up losing most na na-gain ko. Ayos din, learning experience.
Haha na cut yung post ko.. about sa lift, medyo hirap ako magdagdag while cutting kasi walang power. Pero nareach ko pa din naman yung max ceiling ng lifts ko. Ubusan lang talaga kapag kulang sa power. Sabi nga ng mga old school sa Gym eh sayang daw at nagmadali ako mag cut.
Close Grip Bench Press
Weighted Dips
Skull Crushers
Standing cable triceps pushdown
Standing Barbell Curl
Preacher Curl
Dumbbell Curls
Concentration curls
i know bro.. that was a mistake na hindi na mauulit.. pero right now I'm on my bulking phase na, from 145lbs to 155lbs now.. medyo nag vary din from day to day pero I work on keeping my gains at 1lb per week. medyo hard gainer din ako tapos may belly fat pa kaya i try my best na hindi ma demotivate kapag nakikita ko yung tiyan ko.
Squats
Leg press
Leg Extension
Standing calf raise
Leg Press calf rasie