Journey to Hollywood Physique

AestecniquesAestecniques Posts: 487
in Personal Journals
This is my Journey to Hollywood Physique.

Started at 185 lbs Fat Boy, Down to Skinny Fat 150 lbs (January 2014)...
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Then 145 lbs with developments through resistance training (September 2014)...
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Christmas Season came as well as my down fall :blush: gained up to 156 lbs but due to dirty diet and sluggish training the gain is more of fat.

Planned to be back on track again and do IF again (February 2015)

Down again to 145 lbs but lost a lot of muscle mass due to too low calorie diet :arghh: wrong move (April 2015)...
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Corrected stuffs on my diet and refocused on my goal below...
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2015's cutting phase results (2 months)

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August 9, 2015 @ 136 lbs 10-12% BF
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September 5, 2015 @ 138 lbs @ 10-12%BF
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October 30, 2015 @ 142 LBS @ around 15% BF

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Comments

  • Emman1986Emman1986 Posts: 1,819
    welcome sa PBB! :)
  • AestecniquesAestecniques Posts: 487
    Thank you Sir @Emman1986(June 2015) - I am now aiming to gain muscle mass, so from 1800 calories, my new daily target calorie intake is around 2100-2200 calories. My meal timing will stay the same only that I will add a 2 pm meal that will comprise more on fat and protein macros that is around 400 calories. If weight stays I will add more on 200 calorie increments.

    This is the diet that helped me to downsize...

    Fatloss Diet / Day Approx. 1800 calories per day (Reference: Intermittent Fasting, Leangains, Kinobody)

    Fasted State (9 pm-12 noon): Allowable intake 50 calories below
    - 1 cup tea/brewed coffee (stevia or tea spoon of honey as sweetener; strictly no dairy)

    Meal 1 (12 noon – 1 pm)
    - Half Chicken Breast (Steamed or Roasted) + 1 cup of Veggies (Any kind except starchy types like carrots, potatoes, sweet potatoes, and no corn/peas) + half serving of healthy fats (nuts, avocado) + 1 Egg

    -or-

    - 6-8 oz lean beef + 1 cup of Veggies (Any kind except starchy types like carrots, potatoes, sweet potatoes, and no corn/peas) + half serving of healthy fats (nuts, avocado) + 1 Egg
    - Steamed fish (up to 2 pieces if small size) + 1 cup of Veggies (Any kind except starchy types like carrots, potatoes, sweet potatoes, and no corn/peas) + half serving of healthy fats (nuts, avocado) + 1 Egg
    - 1 can of Tuna/Mackerel/Salmon + 1 cup of Veggies (Any kind except starchy types like carrots, potatoes, sweet potatoes, and no corn/peas) + half serving of healthy fats (nuts, avocado) + 1 Egg


    Meal 2 (4:00 pm – 5:00 pm)
    - 1 serving Whey Protein (Concentrate) + 1 cup tea/brewed coffee (stevia or tea spoon of honey as sweetener; strictly no dairy) + 1 serving of oatmeal (whole, rolled) or quinoa + 1 can of tuna or mackerel


     TRAINING (6:30 pm to 8:00 pm)

    Meal 3 (8:00 pm – 9:00 pm)
    - 2 Eggs, 1 serving of Whey Protein (Isolate), and a fruit

    Supplements: Multivitamins and Creatine (5g before workout)
  • AestecniquesAestecniques Posts: 487
    (June 2015) - Below is my past workout April to May 2015 that will only be for my personal reference; tendency of overtraining is high in this program and leaning more on weight loss than muscle gain. My new program is under construction, but I will prioritize strength gain and myofibrillar hypertrophy but might do minimal sarcoplasmic workouts for isolation.

    Warm-Up : Stretching, 20 Push-ups,10 Pull-ups

    DAY 1

    Chest(Mass) and Triceps Day (+ Abs)

    Machine Chest Press (Incline) 6/8/10/12 REPS : 120/90/80/70 KGS (Shock, Drop-set)
    Machine Chest Press 12/10/8/6 REPS : 70/80/90/110 KGS
    Machine Chest Press (Decline) 12/10/8/6 REPS : 70/80/90/120 KGS
    Pec Deck Machine 12/10/8/6 REPS : 40/50/60/80 KGS
    Tricep Cable Pull Down 12/10/8/6 REPS : 70/80/90/130 LBS
    Machine Dips 12/10/8/6 REPS : 70/80/90/120 KGS
    Weight Plate Over Head Tricep Extension 8/10/12/15 REPS : 25/20/15/15 KGS (Drop-set)
    + 10 Abs Exercise


    DAY 2

    Back(Thickness) and Biceps Day (+ Abs)

    Deadlift 12/10/8/6 REPS : 40/45/60/70 KGS Arghh (Finally able to load up)
    Seated Cable Row 12/10/8/6 REPS : 40/50/60/80 KGS
    Machine Lats Extension 12/10/8/6 REPS : 55/65/75/95 LBS
    One Arm Rows 12/10/8/6 REPS : 40/45/50/60 LBS (per dumbbell)
    (Due to forearm injury from curling opted to lower weights)
    Dumbbell Hammer Curls 12/10/8/6 REPS : 8/9/10/12 KGS (per dumbbell)
    Dumbbell Concentration Curls 12/10/8/6 REPS : 8/9/10/12 KGS (per dumbbell)
    Cable Bicep Curls 12/10/8/6 REPS : 70/80/90/110 KGS
    + 10 Abs Exercises

    DAY 3

    Shoulder and Legs Day (+ Abs)

    Machine Military Press 6/8/10/12 REPS : 70/50/40/30 KGS (Drop-set, Shock)
    Cable Upright Row 12/10/10/6 REPS : 80/90/100/130 LBS
    Front Lateral Raises 12/10/8/6 REPS : 8/9/10/15 KGS (per dumbbell)
    Rear Deltoid Raises 12/10/8/6 REPS : 8/9/10/15 KGS (per dumbbell)
    Machine Assisted Squats 12/10/8/6 REPS : 40/60/80/100 KGS
    Calf Raises 12/10/8/6 REPS : 40/60/80/100 KGS
    Hip Abductor Machine 12/10/8/6 REPS : 55/65/75/95 LBS
    Leg Curls 8/8/6/6 REPS : 40/40/50/50 KGS
    + 6 Abs Exercises

    DAY 4

    Chest (Definition) and Back (Wideness) Day (+ Abs)

    High Cable Crossover 12/10/8/6 REPS : 40/50/60/70 LBS (per cable)
    Low Cable Crossover/Raises 12/12/8/8 REPS : 30/30/40/40 LBS (per cable)
    Flat Bench Flyes 12/10/8/6 REPS : 25/30/35/40 LBS (per dumbbell)
    Inclined Bench Flyes 12/10/8/6 REPS : 25/30/35/40 LBS (per dumbbell)
    Straight Arm Pullover 12/10/8/6 REPS : 40/45/50/60 LBS
    Wide Lat Pull Down 12/10/8/6 REPS : 40/50/60/80 KGS
    V-bar Pull Down 12/10/8/6 REPS : 40/50/60/80 KGS
    Standing Lat Pushdown 12/10/8/6 REPS : 40/50/60/70 LBS
    + 10 Abs Exercises


    DAY 5
    Sports / Other Fitness Activity Day, if none, I do Shoulder and Biceps Exercises.

    Shoulder and Biceps/Forearms Day (+ Abs )

    Machine Military Press 6/8/10/12 REPS : 70/50/40/30 KGS (Drop-set, Shock)
    Side Lateral Raises 12/10/8/6 REPS : 7/8/9/10-12 KGS
    Front Lateral Raises 12/10/8/6 REPS : 7/8/9/10-12 KGS
    Arnold Shoulder Press Failure/Failure/8/8 REPS : 15/15/30/30 LBS (per dumbbell)
    Hammer Curls 12/12/8/8 REPS : 20/20/30/30 LBS (per dumbbell)
    Dumbbell One Arm Wrist Curls 12/10/8/6 REPS : 10/15/20/25 LBS (per dumbbell)
    Dumbbell Reverse One Arm Wrist Curls 12/10/8/6 REPS : 10/10/10/10 LBS (per dumbbell)
    + 10 Abs Exercises

    DAY 6 and 7
    REST DAYS! :yahoo:
  • AestecniquesAestecniques Posts: 487
    End of April Development Update

    119p8yg.jpg
  • kconradkconrad Posts: 97
    Wow, may abs. Kainggit!
  • AestecniquesAestecniques Posts: 487
    kconrad wrote:
    Wow, may abs. Kainggit!

    Thanks brah, still working on it cheers
  • AestecniquesAestecniques Posts: 487
    May 7, 2015 ; 7:00 PM-8:30 PM

    Chest (Definition) and Back (Wideness) Day (+ Abs and HIIT)

    Flat Bench Flyes 12/10/8/6 REPS : 25/30/35/40 LBS (per dumbbell)
    Inclined Bench Flyes 12/10/8/6 REPS : 25/30/35/40 LBS (per dumbbell)
    Straight Arm Pullover 12/10/8/6 REPS : 40/45/50/55 LBS
    Wide Lat Pull Down 12/10/8/6 REPS : 30/40/50/60 KGS
    Wide Lat Pull Down (behind neck) 12/10/8/6 REPS : 30/40/50/60 KGS
    V-bar Pull Down 12/10/8/6 REPS : 30/40/50/60 KGS
    Standing Lat Pushdown 12/10/8/6 REPS : 50/60/70/80 LBS
    + 3 Abs Exercises
    + 15 Minutes HIIT
  • BANEBANE Posts: 1,927
    Aestecniques wrote:

    Flat Bench Flyes 12/10/8/6 REPS : 25/30/35/40 KGS (per dumbbell)

    40 kgs per dubbell so 80 kgs = 176 lbs for flat flyes????
  • AestecniquesAestecniques Posts: 487
    Ghee wrote:
    40 kgs per dubbell so 80 kgs = 176 lbs for flat flyes????

    Sir @Ghee thanks for noticing, corrected it^^
  • BANEBANE Posts: 1,927
    Aestecniques wrote:
    Ghee wrote:
    40 kgs per dubbell so 80 kgs = 176 lbs for flat flyes????

    Sir @Ghee thanks for noticing, corrected it^^

    haha i have no problems kung totoo papi. haha HALIMAW KANG LITERAL NUN! :lol :sport:
  • kenzykenzy Posts: 663
    Ghee wrote:
    Aestecniques wrote:

    Flat Bench Flyes 12/10/8/6 REPS : 25/30/35/40 KGS (per dumbbell)

    40 kgs per dubbell so 80 kgs = 176 lbs for flat flyes????

    pota bigat nito ah, baka maputol kamay ko nyan pagbaba ng DB.

    Machine Chest Press 12/10/8/6 REPS : 70/80/90/110 KGS - ang bigat din nito

    *********

    Ay Nacorrect na pala, kala ko kgs tlga, hehe
  • AestecniquesAestecniques Posts: 487
    kenzy wrote:
    Machine Chest Press 12/10/8/6 REPS : 70/80/90/110 KGS - ang bigat din nito

    Sir @kenzy, accurate po yan, thanks! Favorite ko kasi ang Chest dahil may Gyne ako.
  • BANEBANE Posts: 1,927
    btw brother @Aestecniques ano klase hiit ginagawa mo? eliptical at treadmill lang kaya kong laruin sa HIIT eh... 2 mins 2 mins lang ung interval ko pag maganda kanta at chorus ginagawa kong 1 mins ung slow tas 3 mins ung fast haha.
  • kenzykenzy Posts: 663
    Aestecniques wrote:
    kenzy wrote:
    Machine Chest Press 12/10/8/6 REPS : 70/80/90/110 KGS - ang bigat din nito

    Sir @kenzy, accurate po yan, thanks! Favorite ko kasi ang Chest dahil may Gyne ako.

    Eto ba pafs ung machine na nakaupo or ung nakahiga? sira ung ganito samen, ndi ko pa nattry. pero yoko try ganyan kabigat, baka kung san ako pulutin, haha.
  • AestecniquesAestecniques Posts: 487
    Ghee wrote:
    btw brother @Aestecniques ano klase hiit ginagawa mo? eliptical at treadmill lang kaya kong laruin sa HIIT eh... 2 mins 2 mins lang ung interval ko pag maganda kanta at chorus ginagawa kong 1 mins ung slow tas 3 mins ung fast haha.

    I do yung sa T25/Insanity na routines pero 15 minutes lang. Pag treadmill naman Sir @Ghee 1 Walk/Jog then 4 mins Run mga 3x.
  • BANEBANE Posts: 1,927
    Aestecniques wrote:

    I do yung sa T25/Insanity na routines pero 15 minutes lang. Pag treadmill naman Sir @Ghee 1 Walk/Jog then 4 mins Run mga 3x.

    ill check ung T25/Insanity salamat :sport:
  • AestecniquesAestecniques Posts: 487
    kenzy wrote:
    Eto ba pafs ung machine na nakaupo or ung nakahiga? sira ung ganito samen, ndi ko pa nattry. pero yoko try ganyan kabigat, baka kung san ako pulutin, haha.

    Sa nakaupo yan sir @kenzy, sa Machine na nakahiga mga 220 lbs ang max ko last time I tried, sa manual sir mga 180 sa long barbell. Gusto ko sana Sir mag manual kasi mas nattrain yung control and balance, kaso madalas sir magisa ako nagbubuhat, magkakaiba kami ng program ng crew ko; natatakot ako ng walang spotter.
  • kenzykenzy Posts: 663
    Aestecniques wrote:
    Sa nakaupo yan sir @kenzy, sa Machine na nakahiga mga 220 lbs ang max ko last time I tried, sa manual sir mga 180 sa long barbell. Gusto ko sana Sir mag manual kasi mas nattrain yung control and balance, kaso madalas sir magisa ako nagbubuhat, magkakaiba kami ng program ng crew ko; natatakot ako ng walang spotter.

    Pota ang bigat 220lbs :arghh: , kelan kaya ako makakabuhat ng ganyan. Ako mas gusto ko din mga free weight or manual, ndi ako masyado fan ng mga machine eh, Tama mas nattrain ang control and balance, un nga lang nakakatakot talaga pafs kapag wala spotter. naalala ko nga ung squat ko dati, pagkaupo ko ndi nako nakatayo, haha. binagsak ko na lang sa likod ko ung bar at plates.
  • Pedoro00Pedoro00 Posts: 14
    Bro pwede ka bang magpost ng pic mo na nakatayo ka lang and nakababa kamay mo. tignan ko lang yung progress ng chest mo. My Gyno din ata ako eh. hehehe. thanks bro.

    vrfrwn.jpg

    Tignan mo si Nick Jonas may gyno din.
  • AestecniquesAestecniques Posts: 487
    Sir @Pedoro00, ito bro as requested. Haha nagCR pa ko para sa selfie haha. Malayo pa kay Nick Jonas, pero (hoping) getting there. Ako hindi ko masyado iniisip yung Gyne ko, pero ofcourse dahil aiming for Aesthetics ako, I incorporated certain workouts sa training ko specifically to lessen ang Gyne. Its fat deposits, so I think bringing down fat percentage will help talaga. I am at 15-17% body ayon sa inaccurate impedence machine. Siguro pag na bring down ko sa single digit bf% baka di na siya pointy masyado.

    11sgzv5.jpg
  • Pedoro00Pedoro00 Posts: 14
    ayos to brad, wala ka ng lovehandles. wow. namomotivate tuloy ako dahil sayo. try ko yung workout routine mo. :) And hindi naman halata yung gyno at wala kana ring fats sa side boobs, anong ginawa mo dun? nakakafrustrate kasi yun eh. okay lang sakin yung pointy nipples eh, pero yung sideboobs :angry::angry::angry:

    Anyway bro, congrats sayo. :yahoo:

    Magpababa ka nalang nyan ng BF% :)
  • AestecniquesAestecniques Posts: 487
    Pedoro00 wrote:
    ayos to brad, wala ka ng lovehandles. wow. namomotivate tuloy ako dahil sayo. try ko yung workout routine mo. :) And hindi naman halata yung gyno at wala kana ring fats sa side boobs, anong ginawa mo dun? nakakafrustrate kasi yun eh. okay lang sakin yung pointy nipples eh, pero yung sideboobs :angry::angry::angry:

    Anyway bro, congrats sayo. :yahoo:

    Magpababa ka nalang nyan ng BF% :)

    Thanks brah, yung 2nd set ko ng Chest Day ang workouts for Gyno bro, yung more on flyes and pullover. Yun din ang nakakatanggal ng side boobs
  • nrg500nrg500 Posts: 1,233
    ^

    If you just cut down body fat with your current muscle mass, you'd just look like a skinny wuss

    I tried that before and it didn't look pretty.

    Build more muscle mass by getting stronger. Think about getting ripped when you can at least deadlift 2x your bodyweight
  • AestecniquesAestecniques Posts: 487
    nrg500 wrote:
    ^

    If you just cut down body fat with your current muscle mass, you'd just look like a skinny wuss

    I tried that before and it didn't look pretty.

    Build more muscle mass by getting stronger. Think about getting ripped when you can at least deadlift 2x your bodyweight

    Thanks brah for the advice... but we are talking about the Gyne issue, on how lowering bf% will take away the fat deposits around the nipples. About having more muscle mass with single digit bf%, that is my game plan since start.
  • Pedoro00Pedoro00 Posts: 14
    Bro I guess ang gyno ay di natatanggal ng lowering BF%. surgery lang katapat nun. anyway di naman malala yung sayo compared sa iba. :)
  • BANEBANE Posts: 1,927
    Aestecniques wrote:
    nrg500 wrote:
    ^

    If you just cut down body fat with your current muscle mass, you'd just look like a skinny wuss

    I tried that before and it didn't look pretty.

    Build more muscle mass by getting stronger. Think about getting ripped when you can at least deadlift 2x your bodyweight

    Thanks brah for the advice... but we are talking about the Gyne issue, on how lowering bf% will take away the fat deposits around the nipples. About having more muscle mass with single digit bf%, that is my game plan since start.

    amen
  • nrg500nrg500 Posts: 1,233
    Bro, do you have a shoulder problem ?

    I noticed you don't have a free-weight bench press in your training program
  • AestecniquesAestecniques Posts: 487
    nrg500 wrote:
    Bro, do you have a shoulder problem ?

    I noticed you don't have a free-weight bench press in your training program

    Hi Brah, @nrg500 No I do not have a shoulder problem, but I workout alone with my program, and I am not that confident to do heavy loads on a free weight bench press, although I use free weights for flyes and moderate load failure presses. I will build that confidence in the future hehe...along with my strength.
    Pedoro00 wrote:
    Bro I guess ang gyno ay di natatanggal ng lowering BF%. surgery lang katapat nun. anyway di naman malala yung sayo compared sa iba. :)

    Agree bro, pero ok na sakin yung hindi na lang masyado pansinin. Nung fat boy pa kasi ako grabe bro..as in boobs ng babae ang datingan :twitcy:May 10, 2015 2:30 pm - Free Trial at Slimmers World Alabang
    Shoulder and Bicep(Failure) Day (+ Abs and HIIT)

    Machine Military Press 12/10/8/6 REPS : 40/50/60/70 KGS
    Front Lateral Raises 12/10/8/6 REPS : 7/8/9/10-12 KGS
    Side Lateral Raises 12/10/8/6 REPS : 7/8/9/10-12 KGS
    Arnold Shoulder Press 12/10/8/6 REPS : 25/30/35/40 LBS (per dumbbell)
    Standing Bicep Cable Curls 10/10/4/4 REPS : 60/60/75/75 KGS
    Dumbbell Hammer Curls Failure/Failure/8/6 REPS : 20/20/25/30 LBS (per dumbbell)
    Dumbbell Concentration Curls Failure/Failure/8/6 REPS : 20/20/25/30 LBS (per dumbbell)
    + 3 Abs Exercises
    + 15 Minutes HIIT

    Post Work Out Meal...I have to journalize this...Bammm probably my favorite after grinding meal to date is Subway sandwiches. Gotta love em' . I had a footlong of chicken slices and ham sandwich on wheat bread, olive oil dressing, and bombarded with olives.
  • AestecniquesAestecniques Posts: 487
    My transformation got featured in Century Tuna Superbods Official FB Page: https://www.facebook.com/centurytuna/photos/a.151589824854097.28166.149833938363019/965729296773475/?type=1&fref=nf&pnref=story
    15p1ime.jpg

    Kewl!
  • BANEBANE Posts: 1,927
    Aestecniques wrote:
    My transformation got featured in Century Tuna Superbods Official FB Page: https://www.facebook.com/centurytuna/photos/a.151589824854097.28166.149833938363019/965729296773475/?type=1&fref=nf&pnref=story
    15p1ime.jpg

    Kewl!

    how? haha did you got paid for it? PROPS bro :)
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