JAZONE 2.0
jazone
Posts: 441
To start po, this is me May 2014, 206 lbs. Obese level 2:
Here are my pics Jul 27, 2014 at 184 lbs:
Here are my pics Oct 13, 2014 at 166.3 lbs:
Here are my updated progress pics as of 1/22/2015, 152.9 lbs. This will be my starting progress pic for this year dahil nagstart na ako mag gym.
Sa tingin niyo ba tama yung assumption ko na around 26% body fat ako? Nagbase lang kasi ako sa compare pics sa internet.
Currently I am down by 54 lbs. What I did is having a lifestyle change mentality instead of diet mentality. Gumamit ako ng myfitnesspal to monitor my calorie intake. Then, I just made smarter choices on what I ate.
Food:
1. Carbs - rice, noodles(100 - 150g ONLY per meal)
2. Protein - lean meat, boiled eggs and whey.
3. Snacks:
Almonds and cashews
Peanut butter
Chicharon (very controlled intake)
4. Drinks - water and milk only.
5. Fruits and vegetables - as much as possible kumakain ako nito araw araw. Lalo na saging.
Exercise:
1. I completed the c25k program. My personal best is jogging 7 kms.
2. After c25k, I did the 30 day upper body and 30 day lower body workout by runtastic.
3. Im currently doing the SL 5x5 program and the convict conditioning program
Current computation of Macros and Calories per day:
Total Current Weight KG : 70.71505
Total Current Weight LBS: 155.9
Body Fat %: 26 (guess based on my current pic)
Activity Factor: 1.3 (lightly active)
Lean Body Mass in KG: 52.329137
Lean Body Mass in LBS: 115.366
Ideal Weight LBS with 15% Body Fat 135.7247059
Basal Metabolic Rate: 1500.309359
Total Energy Expenditure 1950.402167
Calorie Deficit by 20%: 390.0804334
Remaining Calories per day: 1560.321734
Protein per day: 130.8228425
Protein Calories: 523.29137
Fat per day: 46.77
Fat Calories: 420.93
Calories per day - protein - fat: 616.1003636
Carb per day: 154.0250909
Carb Calories: 616.1003636
Sinunod ko lang yung post dito sa group regarding sa computation ng calories at macros.
Here are my pics Jul 27, 2014 at 184 lbs:
Here are my pics Oct 13, 2014 at 166.3 lbs:
Here are my updated progress pics as of 1/22/2015, 152.9 lbs. This will be my starting progress pic for this year dahil nagstart na ako mag gym.
Sa tingin niyo ba tama yung assumption ko na around 26% body fat ako? Nagbase lang kasi ako sa compare pics sa internet.
Currently I am down by 54 lbs. What I did is having a lifestyle change mentality instead of diet mentality. Gumamit ako ng myfitnesspal to monitor my calorie intake. Then, I just made smarter choices on what I ate.
Food:
1. Carbs - rice, noodles(100 - 150g ONLY per meal)
2. Protein - lean meat, boiled eggs and whey.
3. Snacks:
Almonds and cashews
Peanut butter
Chicharon (very controlled intake)
4. Drinks - water and milk only.
5. Fruits and vegetables - as much as possible kumakain ako nito araw araw. Lalo na saging.
Exercise:
1. I completed the c25k program. My personal best is jogging 7 kms.
2. After c25k, I did the 30 day upper body and 30 day lower body workout by runtastic.
3. Im currently doing the SL 5x5 program and the convict conditioning program
Current computation of Macros and Calories per day:
Total Current Weight KG : 70.71505
Total Current Weight LBS: 155.9
Body Fat %: 26 (guess based on my current pic)
Activity Factor: 1.3 (lightly active)
Lean Body Mass in KG: 52.329137
Lean Body Mass in LBS: 115.366
Ideal Weight LBS with 15% Body Fat 135.7247059
Basal Metabolic Rate: 1500.309359
Total Energy Expenditure 1950.402167
Calorie Deficit by 20%: 390.0804334
Remaining Calories per day: 1560.321734
Protein per day: 130.8228425
Protein Calories: 523.29137
Fat per day: 46.77
Fat Calories: 420.93
Calories per day - protein - fat: 616.1003636
Carb per day: 154.0250909
Carb Calories: 616.1003636
Sinunod ko lang yung post dito sa group regarding sa computation ng calories at macros.
Comments
di ka nag iisa sa ganyang kabigat na problema dito sa site. ilan kayong dumaraan jan sina sir @Ghee @Masala Maker ilan sa mga yan pero nalampasan nila.
eto pala journal nila baka may time ka basahin mo may mapupulot ka sigurado;
http://pinoybodybuilding.com/Thread-Cook-Life-Chapter-V-Dabbling-with-Aesthetics
http://pinoybodybuilding.com/Thread-Want-to-be-like-BANE
at sa mga ilang queries mo, back read ka lang dito tungkol sa mga training plan;
http://pinoybodybuilding.com/Forum-Workouts-Training
at sa supplementation;
http://pinoybodybuilding.com/Forum-Supplements
pero mas una mo pag tuunan ng pansin ang ;
http://pinoybodybuilding.com/Forum-Diet-Nutrition
andyan na halos lahat papz, magsipag ka na lang muna mag basa basa then pag may di masyado malinaw, pedeng pede ka mag tanong sa journal mo or sa specific na thread
Basta ma ipapayo ko lang sayo na siguradong sigurado ako eh be consistent sa lahat pag dating sa training, nutrition at sa buhay buhay hahaha madali ko sabihin yan pero ako mismo minsan nasablay talaga (or should i say malimit ) hahaha pero walang sukuan kasi wala namang madali sa buhay .. kaya hanapin mo talaga kung ano ba ang dahilan mo sa pag pasok sa sports na ito para mas maging masaya at masarap habang ini enjoy mo ang bawat sakit at hirap sa larangan na ito kasi sa huli, kung di ka maiiinip at sususko, tyak may magandang balik sayo yan! good luck brother
Chest is not an exercise.
Why free weights?
thank you po sa tips. Babasahin ko silang lahat.
@Core
yeah sorry ganun kasi term na sinabi niya. What he means is bench press.
Free weights kasi sa shifting schedule ko mahirap isingit ang gym. So im just doing what I can at home.
When you exercised, you break your body (*in some way), and then after exercising when you eat, you give your body to the building blocks to repair those what was broken. And when you rests (it happens all the time, even you're not aware of it) that where your body tries to recover. (*The word 'tries' was used for it will be subjective to phase of the 'eat'—diet/nutrition—whatever and how much was provided.)
And the science goes as far as closing the windows during the peak hour of the hot afternoon whilst lifting weights. "Strike whilst the iron is hot" as they say... nevertheless, "the more you sweat, the more you loose fat during training!"...
Do you understand why some living things, like us—we humans—perspire?
Ok sir I understand the term body building now. I changed that particular part on my journal
Hmmm we perspire to keep our bodies cool.
Without further ado, your answer proves that you're not using a sauna suit for having the mentality of 'loosing more fat'...
Uhm sir sorry pero Im confused. Sinasabi niyo po ba na hindi talaga ako nagsasauna suit?
..."you're not purposely using a sauna suit for the sake 'loosing more fat' by sweating more. "
ahh okay po. Nabasa ko sa net na mostly water weight lang ang nalolose kapag nagsasauna suit
Sir sinunod ko po yung advice niyo at una ko backread ang Diet and Nutrition forums. Habang nagbabasa po ako lagi ko nababasa yung terms na macros. Then nabasa ko po itong very informative thread na ito:
http://pinoybodybuilding.com/Thread-Calculating-Calories-and-Macro-s--3906
Binasa ko po yung guide. Dati po kasi yung calorie goal lang na sinasabi ng myfitnesspal ang sinusunod ko. Ngayon lang po ako magcocompute ng sarili kong calorie goal. Just to be clear sa mga naintindihan ko. Basically kung anu po yung "calorie goal" na macompute ko based sa guide at kung ang goal ko ba is either losing or gaining weight, I need to calculate my daily intake of proteins, fats and carbs to FIT inside that calorie goal.
So ito po ang naging computation ko(pakisabi po kung may mali ako sa computation or kung may namiss ako):
BMR = 370 + (21.6 x LBM)
LBM = [total weight (kg) x (100 - bodyfat %)]/100
= [71.985109 x (100 - 28)]/100
(yun 28% na body fat nakuha ko po yan sa isang "reference picture" ng body fat percentage. Bali naestimate ako na inbetween 25% at 30% body fat ako)
= 5182.928
BMR = 370 + (21.6 x 5182.928)
= 1489.512
TOTAL requirement = BRM x Activity factor
=1489.512 x 1.3 (lightly active lifestyle)
=1936.366
So basically po 1936.366 calories ang need ko para mamaintain yun current weight ko. Ngayon po ang goal ko is to lose weight pero at the same time gain muscles. So ganito po ang naging compute ko:
1936.366 - (1936.366*20%)
=1549.093
So ibig sabihin 1549.093 calories ang need ko per day to lose weight. Sa 1549.093 calories, diyan ko determine yung amount of macros na consume ko. Now since gusto ko po mag gain ng muscle, inuna ko po compute ang protein. Based sa mga nababasa ko sa threads, ang normal po is 1g of protein per lb or 2.2g per kg.
protein need = 71.985109 kg * 2.2
= 158.3672 g of protein per day
protein calories = 158.3672 * 4 (4 cals per 1g of protein)
= 633.469 calories of protein
1549.093 calories per day - 633.469 calories of protein
= 915.624 calories remaining
So ibig sabihin po is meron pa ako 915.624 calories na natitira na pagkakasiyahin ko para sa carbs at fat.
Tama po ba ako ng pagcompute ng daily macros? Sorry po sa long post.
Uu sir tinigil ko na yung jogging muna. Napansin ko talaga lawlaw balat ko. Kaya pinahabol ko muna. Sige sir magpopost ako ng food and workouts na ginagawa ko. Journal nga naman ito dapat nilalagay ko yun haha. Nabasa ko lang kasi lagi yung macros sa forums kaya gusto ko itry yung sinasabi na mareach yung target macros per day. Mamaya bibili na ako ng whey protein to increase protein intake ko. Sa bahay kasi mas marami lagi carbs kesa protein e. ^_^
push ups 15 x 3
squats 25 x 3
v ups 15 x 1
v ups 10 x 1
40g of dymatize iso 100 and 2 tbsp of Mckester peanut butter post work out
lalo ako ginanahan mag workout kasi sa sarap ng dymatize. Gusto ko lagi may excuse para uminom ako ^_^
push ups 20 x 1
squats 100 x 1
v ups 10 x 1
40 g dymatize post workout. longganisang lucban, pritong bangus at 100g na rice
squats 50 x 1
v ups 10 x 2
push ups 20 x 2
40g dymatize post workout
Btw sa tingin ko medyo delikado mag v-ups pa ngayon sa'yo since malaman pa yung tiyan, baka magkaroon ng linya na maitim na horizontal sa tiyan (kung okay lang sayo yun edi go haha). Practice ka mag-planks pakunti-kunti
thank you po sa comment!
actually nag paplanks na ako dati. ang personal record ko is 65 secs. kasama kasi yun sa upper body program nung runtastic. well mag ggym din ako eventually. sa ngayon kasi mahirap pa singit sa schedule. try ko isingit pag weekends. ang nangyari nga parang nabawasan pa body weight exercises ko. dati ang ginagawa ko ay:
push ups
squats
kneeling squats
planks
v ups
tricep dips
up and downs
lunges
floor bridges
kaya ginawa ko nalang na push ups, squats at vups kasi turo sakin nung friend ko na bodybuilder na mag stick daw muna ako sa basic. push up as an alternative to bench press and squats for the lower body. yung v up personal add ko lang yun para todo tira sa tummy. pwede ko naman siguro ibalik yung planks if recommend mo na makakatulong sakin. ^_^
Suggestions ko lang habang hindi ka pa nag-gygym, it's up to you kung papakinggan mo payo ko hehe
1. All bodyweight HIIT - intervals ng sprints, push-ups, squat jumps, burpees, mga ganun. Research on HIIT to get an idea at makagawa ka ng sarili mong program. Mas matindi 'to sa regular cardio kaya kahit maiksing session lang halos equivalent or even better burn than steady-state cardio
2. Pansin ko wala kang ginagawang exercise for the back. Try mo mag pull-ups. Kung di pa kaya, mag-negatives ka (sabit ng pull-up position, talon, contract your back, then slowly lower your body, repeat
Kung sa gym naman, lat pulldowns at rows)
3. Yes, focus on your basics (in this case, compound exercises), pero nakakatulong din talaga ang isolation exercises lalo na pag nagsisimula pa lang. So kasama diyan lunges nga (which is compound din technically pero mas natatamaan ang quads), bicep curls (kahit bote lang na mag tubig or something haha), sissy squats, tricep dips, etc.
4. Add variety. Wide, narrow, diamond push ups, incline, decline pushups... mga ganun. Wide pullups, chin ups... Slight changes in position will target different muscles. Para hindi rin paulit-ulit ginagawa mo araw-araw
5. Make sure that you focus on improving, mapa-number of reps man yan o increase sa weight na nabubuhat mo. Log lang nang log then try to do better than you did last week. Pero wag din madaliin para iwas injury. Baby steps
6. Rest at kain nang mabuti!
thank you sir sa advice. sige po pag iisipan ko po kung paano ko maoorganize pa yung workouts ko
20g dymatize pre workout
squats
20 secs on
10 secs off
push ups
20 secs on
10 secs off
squats
20 secs on
10 secs off
push ups
20 secs on
10 secs off
squats
20 secs on
10 secs off
push ups
20 secs on
10 secs off
squats
20 secs on
10 secs off
kneeling squats (i switched because my left arm was really sore. )
20 secs on
10 secs off
squats
20 secs on
10 secs off
kneeling squats
20 secs on
10 secs off
squats
20 secs on
10 secs off
kneeling squats
20 secs on
10 secs off
squats
20 secs on
10 secs off
kneeling squats
20 secs on
10 secs off
40g dymatize post workout.
First time ko try ang HIIT. Grabe nakakapagod nga. Hahanap pa ako ng mga HIIT videos sa net. Tabata kasi yung una na lumabas kaya yun muna ginawa ko.
20 squats
15 push ups
30 secs rest
20 squats
15 push ups
30 secs rest
20 squats
7 push ups (bumigay yung wrist ko T_T)
15 v ups
40 g dymatize and 2 tbsp. mckester peanut butter post workout
Oh HIIT.
Sige sir titingnan ko yung AMRAP na yan. Thank you sa suggestion. ^_^
kung nagsisimula ka pa lang, it's better na stick ka sa fixed reps na ginagawa mo. AMRAP is slightly intermediate for your level
Haha nagulat ako dun ha talagang suka. I need a way para hindi sumakit yung wrist ko sa push ups. I think hindi maganda yung form ko. Either that or bumili ako ng push up bars sa landmark. Napansin ko kasi kada baba ko umaangat yung kalahati ng left hand ko.
Anyway nagreresearch pa ako ng mga HIIT workouts. Mejo nahirapan ako dun sa Tabata kasi patingin tingin ako lagi sa wall clock kada workout. Wala ako nung timer nila e.
Siguro tama nga po kayo sir. Actually hindi ako satisfied sa push up form ko e. Para kasing may mali na hindi ko makita.
Goodluck