Kumon's Journal

kumon18kumon18 Posts: 16
in Personal Journals
HI guys im bogdan nag workout n dn ako dati 2yrs ago and my program is yung sinsabi lang sa mga bakal gym then lumaki naman ako kaso parang haggang dun lang tapos tinamad na ko and now nagbalik ako tas nag basa bsa sa mga forums and nkita ko tong PBB. Nagstart ulit ako mag buhat this week lang sana ma2lungan nyo ko :D

Gusto ko sana mag gain ng muscle at mawla yung belly fat ko.

Yung program na gangmit ko ngyn eh yung SL5x5
Starting weight
Day
SQUAT 40lbs
BP 50lbs
BR 30lbs
OHP 30lbs
DL 70lbs

sana matulungan nyo ko sa mga tnong ko :D

Comments

  • BANEBANE Posts: 1,927
    oks yang sl5x5 paps. ano weight mo? lagay mo paps pati itsura ng kinakain mo araw araw para macheck ng mga veterano dito :)
  • kumon18kumon18 Posts: 16
    148 lbs ung weight ko , ung bfat ko is 20-25% d q sure eh. ngyn kasi yung meal plan ko eh 2-3 rice a day haha.
    Ano ba massuggest nyo para bumaba ung body fat ko?
  • kumon18kumon18 Posts: 16
    ask ko lang dn po kung pwede po ba mag cardio or hitt during rest day para mabawasan yung fat ko?
  • PowerstheticPowersthetic Posts: 144
    focus ka kung sa calorie intake mo kung gsto mo mabawasan ang fats mo.
    hindi po sa cardio yan. :)
  • kumon18kumon18 Posts: 16
    Powersthetic wrote:
    focus ka kung sa calorie intake mo kung gsto mo mabawasan ang fats mo.
    hindi po sa cardio yan. :)
    pwede po ba ko bigyn ng sample bro ? kasi wala kong idea about sa kung ganong karaming calorie ang itatake ko hahaha
  • fatmonkeyfatmonkey Posts: 308
    Sir by doing this ang pinakamadali para ma track mo calorie intake mo is make use of myfitnesspal.com (meron din app nyan). try to log all the food na kinakain mo sa isang araw. then from there mas madali ka namin mapapayuhan.
  • kumon18kumon18 Posts: 16
    fatmonkey wrote:
    Sir by doing this ang pinakamadali para ma track mo calorie intake mo is make use of myfitnesspal.com (meron din app nyan). try to log all the food na kinakain mo sa isang araw. then from there mas madali ka namin mapapayuhan.
    http://www.myfitnesspal.com/food/diary/kcam031892 sir pa check po parang gnyan lang po everyday yung kinakaen ko
  • fatmonkeyfatmonkey Posts: 308
    kumon18 wrote:
    fatmonkey wrote:
    Sir by doing this ang pinakamadali para ma track mo calorie intake mo is make use of myfitnesspal.com (meron din app nyan). try to log all the food na kinakain mo sa isang araw. then from there mas madali ka namin mapapayuhan.
    http://www.myfitnesspal.com/food/diary/kcam031892 sir pa check po parang gnyan lang po everyday yung kinakaen ko

    2emo2dx.png

    Interesting sir, asa baseline ka ng calorie intake. In my case, kung ganito yung intake ko everyday then the result will be losing weight in weeks time. My only problem with this eh yung energy ko magbuhat is weaker compare kung nasa 1600 calorie which is my baseline. Yung journal goal mo is to get bigger... i think mahihirapan ka ma achieve yun if ur just taking 1200 cal per day, I think you need to increase it.

    your photo will a big help kung ano current build mo. :huh
  • kumon18kumon18 Posts: 16
    fatmonkey wrote:
    kumon18 wrote:
    fatmonkey wrote:
    Sir by doing this ang pinakamadali para ma track mo calorie intake mo is make use of myfitnesspal.com (meron din app nyan). try to log all the food na kinakain mo sa isang araw. then from there mas madali ka namin mapapayuhan.
    http://www.myfitnesspal.com/food/diary/kcam031892 sir pa check po parang gnyan lang po everyday yung kinakaen ko

    2emo2dx.png

    Interesting sir, asa baseline ka ng calorie intake. In my case, kung ganito yung intake ko everyday then the result will be losing weight in weeks time. My only problem with this eh yung energy ko magbuhat is weaker compare kung nasa 1600 calorie which is my baseline. Yung journal goal mo is to get bigger... i think mahihirapan ka ma achieve yun if ur just taking 1200 cal per day, I think you need to increase it.

    your photo will a big help kung ano current build mo. :huh
    ah gnon po ba sir pa check po nung pic nag upload po ako d ko po kasi sure kung 20% or 25% yung bfat ko eh.

    about naman po dun sa food ko eh tinaas ko na po ung calorie intake ko to 1700 pa check po nung pic ok na po ba sya or kelangan ko pa po ba mag add ng calorie?

    qywkcz.jpg
  • fatmonkeyfatmonkey Posts: 308
    kumon18 wrote:
    fatmonkey wrote:
    kumon18 wrote:
    fatmonkey wrote:
    Sir by doing this ang pinakamadali para ma track mo calorie intake mo is make use of myfitnesspal.com (meron din app nyan). try to log all the food na kinakain mo sa isang araw. then from there mas madali ka namin mapapayuhan.
    http://www.myfitnesspal.com/food/diary/kcam031892 sir pa check po parang gnyan lang po everyday yung kinakaen ko

    2emo2dx.png

    Interesting sir, asa baseline ka ng calorie intake. In my case, kung ganito yung intake ko everyday then the result will be losing weight in weeks time. My only problem with this eh yung energy ko magbuhat is weaker compare kung nasa 1600 calorie which is my baseline. Yung journal goal mo is to get bigger... i think mahihirapan ka ma achieve yun if ur just taking 1200 cal per day, I think you need to increase it.

    your photo will a big help kung ano current build mo. :huh
    ah gnon po ba sir pa check po nung pic nag upload po ako d ko po kasi sure kung 20% or 25% yung bfat ko eh.

    about naman po dun sa food ko eh tinaas ko na po ung calorie intake ko to 1700 pa check po nung pic ok na po ba sya or kelangan ko pa po ba mag add ng calorie?

    qywkcz.jpg

    Sir kung nagpapalaki ka then stay ka sa 1700 and see how ur body reacts. :blush:
  • kumon18kumon18 Posts: 16
    fatmonkey wrote:
    kumon18 wrote:
    fatmonkey wrote:
    kumon18 wrote:
    fatmonkey wrote:
    Sir by doing this ang pinakamadali para ma track mo calorie intake mo is make use of myfitnesspal.com (meron din app nyan). try to log all the food na kinakain mo sa isang araw. then from there mas madali ka namin mapapayuhan.
    http://www.myfitnesspal.com/food/diary/kcam031892 sir pa check po parang gnyan lang po everyday yung kinakaen ko

    2emo2dx.png

    Interesting sir, asa baseline ka ng calorie intake. In my case, kung ganito yung intake ko everyday then the result will be losing weight in weeks time. My only problem with this eh yung energy ko magbuhat is weaker compare kung nasa 1600 calorie which is my baseline. Yung journal goal mo is to get bigger... i think mahihirapan ka ma achieve yun if ur just taking 1200 cal per day, I think you need to increase it.

    your photo will a big help kung ano current build mo. :huh
    ah gnon po ba sir pa check po nung pic nag upload po ako d ko po kasi sure kung 20% or 25% yung bfat ko eh.

    about naman po dun sa food ko eh tinaas ko na po ung calorie intake ko to 1700 pa check po nung pic ok na po ba sya or kelangan ko pa po ba mag add ng calorie?

    qywkcz.jpg

    Sir kung nagpapalaki ka then stay ka sa 1700 and see how ur body reacts. :blush:
    sge po sir try ko yang 1700 cal a day or taasan ko pa ? ok lang ba un e yung bfat ko maccut ba sya?
  • fatmonkeyfatmonkey Posts: 308
    kumon18 wrote:
    sge po sir try ko yang 1700 cal a day or taasan ko pa ? ok lang ba un e yung bfat ko maccut ba sya?

    Sir gawin mo na lang baseline yan 1700, since bulking goal mo bracket mo na lang hangang 2k then in 2 weeks time kung mabagal paglaki mo then increase ka ng 500 pa.

    With proper nutrition (stick ka sa macro mo) and consistent workout at 2 twice a week HIT sir... ma cucut yan. Yan lang ginawa ko for 40 days from 24.1% to 18.4% body fats. :blush:
  • kumon18kumon18 Posts: 16
    fatmonkey wrote:
    kumon18 wrote:
    sge po sir try ko yang 1700 cal a day or taasan ko pa ? ok lang ba un e yung bfat ko maccut ba sya?

    Sir gawin mo na lang baseline yan 1700, since bulking goal mo bracket mo na lang hangang 2k then in 2 weeks time kung mabagal paglaki mo then increase ka ng 500 pa.

    With proper nutrition (stick ka sa macro mo) and consistent workout at 2 twice a week HIT sir... ma cucut yan. Yan lang ginawa ko for 40 days from 24.1% to 18.4% body fats. :blush:

    sge sir salamat sa info try ko po yan.
    about dun sa hitt ano po ba maissuggest nyo sakin or pwede na yung light hitt lng ?
  • fatmonkeyfatmonkey Posts: 308
    kumon18 wrote:
    fatmonkey wrote:
    kumon18 wrote:
    sge po sir try ko yang 1700 cal a day or taasan ko pa ? ok lang ba un e yung bfat ko maccut ba sya?

    Sir gawin mo na lang baseline yan 1700, since bulking goal mo bracket mo na lang hangang 2k then in 2 weeks time kung mabagal paglaki mo then increase ka ng 500 pa.

    With proper nutrition (stick ka sa macro mo) and consistent workout at 2 twice a week HIT sir... ma cucut yan. Yan lang ginawa ko for 40 days from 24.1% to 18.4% body fats. :blush:

    sge sir salamat sa info try ko po yan.
    about dun sa hitt ano po ba maissuggest nyo sakin or pwede na yung light hitt lng ?

    light? sir walang HIIT na light kc kung meron LIIT yun. Hehehehe Search ka sa net sir or youtube' or yung mga crossfit WOD. WOD type kc ginagawa ko. Parang ganito sir...
    Reps: 15-12-9-6-3. 3 exercises lang with 16kg kettlebell (Goblet Squat, Kettlebell Swing at Burpees), to finished it under 10 mins. :blush:
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