Bro okay lang bang both whey Isolates sa pre-workout and post-workout inumin ko? finofollow ko yung current diet mo.
Oo bro ok yun, 1 hour absorption rate ang WPI eh, if you drink it before your workout, nagaabsorb ka habang nagtrtraining, preventing too much muscle breakdown. While the post workout is for fast recovery.
Brother, hindi ba nag sag ung lower belly mo before? i mean when you lost the weight, seems like hindi or you worked on it? added more core that you used before? :biggrin:
Brother, hindi ba nag sag ung lower belly mo before? i mean when you lost the weight, seems like hindi or you worked on it? added more core that you used before? :biggrin:
Nagsag bro especially na yung unang workout ko is pure cardio. Sag sa boobs, sag sa belly hanggang likod. hindi ko lang siya masyado pinansin bro, tuloy sa cut...reverse diet..then cut, ayun siguro naaccess na yung stubborn fats kaya nalessen and then slowly nagtighten yung skin. Stretchmarks mode nga lang haha
Brother, hindi ba nag sag ung lower belly mo before? i mean when you lost the weight, seems like hindi or you worked on it? added more core that you used before? :biggrin:
Nagsag bro especially na yung unang workout ko is pure cardio. Sag sa boobs, sag sa belly hanggang likod. hindi ko lang siya masyado pinansin bro, tuloy sa cut...reverse diet..then cut, ayun siguro naaccess na yung stubborn fats kaya nalessen and then slowly nagtighten yung skin. Stretchmarks mode nga lang haha
i see.. you stuck with the plan lang tlga walang special this and that. i have problems kasi now everything is sagging hahah (from cutting kasi nga been big all my life 300+ lbs) so specially ung bottom part i know its skinn kasi tumutupi na (tho may fat pa tlga). so trad process padin! aight aight!! :biggrin: thanks!
Brother, hindi ba nag sag ung lower belly mo before? i mean when you lost the weight, seems like hindi or you worked on it? added more core that you used before? :biggrin:
Nagsag bro especially na yung unang workout ko is pure cardio. Sag sa boobs, sag sa belly hanggang likod. hindi ko lang siya masyado pinansin bro, tuloy sa cut...reverse diet..then cut, ayun siguro naaccess na yung stubborn fats kaya nalessen and then slowly nagtighten yung skin. Stretchmarks mode nga lang haha
Bro, how did you go about with your reverse diet? added 250 calories per week hanggang mag maintenance? and for how long?
Brother, hindi ba nag sag ung lower belly mo before? i mean when you lost the weight, seems like hindi or you worked on it? added more core that you used before? :biggrin:
Nagsag bro especially na yung unang workout ko is pure cardio. Sag sa boobs, sag sa belly hanggang likod. hindi ko lang siya masyado pinansin bro, tuloy sa cut...reverse diet..then cut, ayun siguro naaccess na yung stubborn fats kaya nalessen and then slowly nagtighten yung skin. Stretchmarks mode nga lang haha
i see.. you stuck with the plan lang tlga walang special this and that. i have problems kasi now everything is sagging hahah (from cutting kasi nga been big all my life 300+ lbs) so specially ung bottom part i know its skinn kasi tumutupi na (tho may fat pa tlga). so trad process padin! aight aight!! :biggrin: thanks!
Oo bro, ang mentality ko na lang enjoy what I currently have. Although may picture ako sa utak na gusto ko marating, I still believe na may mga bagay na mas matagal ko maaacheive dahil galing ako sa fat boy. Nagtighten ang skin ko, pero pag kinakapa ko sa loob hindi aligned ang skin ko sa muscle , medyo mas bagsak siya even at lower bf%
Brother, hindi ba nag sag ung lower belly mo before? i mean when you lost the weight, seems like hindi or you worked on it? added more core that you used before? :biggrin:
Nagsag bro especially na yung unang workout ko is pure cardio. Sag sa boobs, sag sa belly hanggang likod. hindi ko lang siya masyado pinansin bro, tuloy sa cut...reverse diet..then cut, ayun siguro naaccess na yung stubborn fats kaya nalessen and then slowly nagtighten yung skin. Stretchmarks mode nga lang haha
Bro, how did you go about with your reverse diet? added 250 calories per week hanggang mag maintenance? and for how long?
Reverse diet ko bro came from 1600 to 2100 Cals..I add 100 cal per week lang bro, first 2 weeks, carbs ang tinaas ko, then fat, then carbs, then fat.
Leg Day + Upper Body Follow Up and Abs Squats - Warm up sets; 12/10/4/1 Reps : 90/90/160/180 LBS + 20 KGS Collar Working sets; 4/4/4 Reps : 190/190/190 LBS + 20 KGS Collar (hip flexor still have issues)
Incline Dumbbell Press; Warm up sets ; 12/10/4/1 : 30/30/45/50 LBS Working sets ; 6/6/6 Reps : 60/60/60 LBS (struggling to be in starting position, stay in this load until comfortable)
Leg Day + Upper Body Follow Up and Abs Squats - Warm up sets; 12/10/4/1 Reps : 90/90/160/180 LBS + 20 KGS Collar Working sets; 6/5/5 Reps : 190/190/190 LBS + 20 KGS Collar (hip flexor still have issues)
@Aestecnique Brad, ang galing. Panalo ang discipline mo sa workout at kain. Saludo ako sayo. Hahabulin ko yang abs mo na yan! Dapat magkaroon din ako hahaha!
@Aestecnique Brad, ang galing. Panalo ang discipline mo sa workout at kain. Saludo ako sayo. Hahabulin ko yang abs mo na yan! Dapat magkaroon din ako hahaha!
Thank brah! Looking forward sa developments mo. Nasend ko na yung e-book. Good read yun!
Nagstart na humigop ng water yung muscles kaya ganyan. Mas nagiging dense. Bloating is next then Fat gain will soon follow in a few weeks. You wont gain visible muscle mass unless the fat stores wrre also replenished. That's just how are body works.. it will always find ways to balance everything.
(Will not do this again...doing bicep first before upper back, arms got stiff) Cable Row - 8/10/8 Reps : 145/145/145 LBS Wide Lat Pull Down - 6/7/8 Reps : 175/160/145 LBS (per cable)
1. Nung nag bulk ka nag ramp up ka ng calories (added 250-300 calories per week) ?
2. Anong macro ang una mong dinagdagan nung nag bulk ka?
3. Nung nag cut ka my time ba na nanghihina ka sa mga lifts? If so, nagbawas ka ba ng volume?
1. Nung nag bulk ka nag ramp up ka ng calories (added 250-300 calories per week) ?
2. Anong macro ang una mong dinagdagan nung nag bulk ka?
3. Nung nag cut ka my time ba na nanghihina ka sa mga lifts? If so, nagbawas ka ba ng volume?
1. Coming from a long cut ramp up ako ng 10% surplus from maintenance, evaluate ng 2 weeks, pag hindi gumalaw timbang ko I add 200 Calories until I gain atleast 2lbs per week.
2. Bulk macro, Protein is down from 1 gram/lb to .8 gram/lb of body weight, then add sa fats yung nabawas na calories dahil dun. The rest sa Carbs ko na inadd.
3. Hindi nanghihina, pero nagststall ang progress, instead of every week may nagproprogress na weight, every other week, minsan wala pa.
Comments
Oo bro ok yun, 1 hour absorption rate ang WPI eh, if you drink it before your workout, nagaabsorb ka habang nagtrtraining, preventing too much muscle breakdown. While the post workout is for fast recovery.
Back and Calves Day
Deadlift -
Warm up sets; 12/10/4/1 Reps : 110/110/180/200 LBS + 20 KGS Collar
Working sets; 6/6/4 Reps : 220/220/230 LBS + 20 KGS Collar
Cable Lat Pull down (Precor) - 8/6/6 Reps : 160/175/175 LBS
Cable V-bar Pull down (Precor) - 6/6/5 Reps : 175/175/190 LBS
Machine Iso One Hand Row (Hammer Strength) - 4/4/4 Reps : 125/125/125 LBS
Calves Extension - 12/10/6 Reps : 235/250/265 LBS (Precor Leg Press Setting 8)
Seated Calves Raises - 12/8/6 Reps : 90/120/130 LBS
Day Calorie Intake - 2400
Nagsag bro especially na yung unang workout ko is pure cardio. Sag sa boobs, sag sa belly hanggang likod. hindi ko lang siya masyado pinansin bro, tuloy sa cut...reverse diet..then cut, ayun siguro naaccess na yung stubborn fats kaya nalessen and then slowly nagtighten yung skin. Stretchmarks mode nga lang haha
i see.. you stuck with the plan lang tlga walang special this and that. i have problems kasi now everything is sagging hahah (from cutting kasi nga been big all my life 300+ lbs) so specially ung bottom part i know its skinn kasi tumutupi na (tho may fat pa tlga). so trad process padin! aight aight!! :biggrin: thanks!
Shoulder and Abs Day
Hammer Strength Iso-Shoulder Press
Warm up sets- 12/10/4/1 Reps: 70/70/120/140 LBS
Working sets- 6/6/5 Reps: 150/150/160 LBS
Side Lateral Raises : 6/6/6 Reps: 30/30/30 LBS (per dumbbell)
Precor Rear Deltoid Machine : 8/8/6 Reps: 80/90/100 LBS
Front Lateral Raises : 6/6/6 Reps: 30/30/30 LBS (per dumbbell)
Upright Row : 8/6/6 Reps: 70/80/80 LBS
Abs Circuit Main Core
Day Calorie Intake - 2400
Bro, how did you go about with your reverse diet? added 250 calories per week hanggang mag maintenance? and for how long?
Oo bro, ang mentality ko na lang enjoy what I currently have. Although may picture ako sa utak na gusto ko marating, I still believe na may mga bagay na mas matagal ko maaacheive dahil galing ako sa fat boy. Nagtighten ang skin ko, pero pag kinakapa ko sa loob hindi aligned ang skin ko sa muscle , medyo mas bagsak siya even at lower bf%
Thanks for the reply! Sige subukan ko to. 2100 is your maintenenace? And then nung bumalik ka to deficit binigla mo or dahan dahan na baba din?
Arms + Calves Day
Incline Dumbbell Press -
Warm up sets; 12/10/4/1 Reps : 25/40/45/50 LBS per dumbbell
Working sets: 6/6/6 Reps : 60/60/60 LBS per dumbbell
EZ Bar Curls
Inside Grip - 6/6/6 Reps : 70/70/70 LBS
Outer Grip - 6/6/4 Reps : 60/60/70 LBS
[font=Titillium Web, Tahoma, Verdana, Arial, sans-serif]Standing Tricep Press - 6/6/6 Reps : 70/70/70 LBS [/font]
[font=Titillium Web, Tahoma, Verdana, Arial, sans-serif]Skull Crushers Outer Grip - 6/6/6 Reps : 60/60/60 LBS[/font]
Seated Calves Raises - 10/8/6 Reps : 90/110/120 LBS
Calves Extension - 12/10/8 Reps : 235/250/265 LBS (Legpress Setting 8)
Day Calorie Intake - 2300 Calories
Leg Day + Upper Body Follow Up and Abs
Squats -
Warm up sets; 12/10/4/1 Reps : 90/90/160/180 LBS + 20 KGS Collar
Working sets; 4/4/4 Reps : 190/190/190 LBS + 20 KGS Collar (hip flexor still have issues)
(Precor Machine) Leg Press - 6/6/6 Reps : 265/265/265 LBS(Seat Setting @ 8)
RDL - 6/6/6 Reps : 160/170/170 LBS + 20 KGS Collar
[font=Titillium Web, Tahoma, Verdana, Arial, sans-serif](Precor) Rear Deltoid Machine : 10/9/8 Reps : 80/80/80 LBS[/font]
(Hammer Strength) Iso Pull Down - 6/6/6 Reps: 160/160/160 LBS
[font=Titillium Web, Tahoma, Verdana, Arial, sans-serif]Side Abs Circuit - Weighted Russian Twist - Captain's Chair Obliques Raises - Heel Touches[/font]
Day Calorie Intake - 2400 Calories
Chest and Abs Day
Incline Dumbbell Press;
Warm up sets ; 12/10/4/1 : 30/30/45/50 LBS
Working sets ; 6/6/6 Reps : 60/60/60 LBS (struggling to be in starting position, stay in this load until comfortable)
(Hammer Strength)
Machine Iso-Incline Chest Press - 4/4/4 Reps : 210/210/210 LBS
Machine Iso - Chest Press - 6/6/6 Reps : 130/130/140 LBS
(Proformance)
Cable Crossover (Low); 8/8/8 Reps : 80/80/80 LBS (per cable)
Main Core Abs Circuit
Day Calorie Intake - 2600 Calories
Back and Calves Day
Deadlift -
Warm up sets; 12/10/4/1 Reps : 110/110/180/200 LBS + 20 KGS Collar
Working sets; 4/4/3(Failed) Reps : 230/230/230 LBS + 20 KGS Collar (Build strength in 220 LBS, for 3 consecutive clean sets)
Cable Lat Pull down (Precor) - 6/6/5 Reps : 190/190/205 LBS
Cable V-bar Pull down (Precor) - 6/6/6 Reps : 190/190/190 LBS (Bad last reps, not full range)
Cable V-bar Row (Precor) - 6/6/6 Reps : 145/145/160 LBS
Calves Extension - 12/12/8 Reps : 250/250/265 LBS (Precor Leg Press Setting 8)
Seated Calves Raises - 12/8/6 Reps : 90/120/130 LBS
Day Calorie Intake - 2600
Shoulder and Abs Day
Dumbbell Shoulder Press
Warm up sets- 12/10/4/1 Reps: 50/50/80/90 LBS
Working sets- 6/6/6 Reps: 100/100/100 LBS
Side Lateral Raises - Front Lateral Raises Superset: 6/6/6 Reps: 30/30/30 LBS (per dumbbell)
Dumbbell Upright Row : 6/6/6 Reps: 80/80/90 LBS
Hammer Strength Rear Deltoid Row : 10/8/8/6 Reps : 90/140/150/160 LBS (First try, will be including this to the program)
Precor Rear Deltoid Machine : 6/6/6 Reps: 100/80/80 LBS
Side Abs Circuit
Day Calorie Intake - 2600
each hand yang DB press?
I wish Sir V haha, not per dumbbell sir..by 50's
Arms + Calves Day
Incline Dumbbell Press -
Warm up sets; 12/10/4/1 Reps : 35/35/45/50 LBS per dumbbell
Working sets: 6/6/6 Reps : 60/60/60 LBS per dumbbell
EZ Bar Curls
Inside Grip - 6/8/8 Reps : 70/70/70 LBS
Outer Grip - 8/8/8 Reps : 60/60/60 LBS
Standing Tricep Press - 6/8/8 Reps : 70/70/70 LBS
Skull Crushers - 8/8/8 Reps : 60/60/60 LBS
Alternate Hammer Curls - 8/6/6 Reps : 40/45/45 LBS (per dumbbell)
Seated Calves Raises - 10/8/6 Reps : 100/120/140 LBS
Calves Extension - 12/10/8 Reps : 250/260/280 LBS (Legpress Setting 8)
Day Calorie Intake - 2600 Calories
Leg Day + Upper Body Follow Up and Abs
Squats -
Warm up sets; 12/10/4/1 Reps : 90/90/160/180 LBS + 20 KGS Collar
Working sets; 6/5/5 Reps : 190/190/190 LBS + 20 KGS Collar (hip flexor still have issues)
(Precor Machine) Leg Press - 6/6/6 Reps : 265/265/280 LBS(Seat Setting @ 8)
RDL - 6/6/6 Reps : 180/180/180 LBS + 20 KGS Collar
(Precor) Rear Deltoid Machine : 6/6/6 Reps : 100/100/100 LBS
(Hammer Strength) Iso Pull Down - 6/6/5 Reps: 160/170/180 LBS
Main Core Abs Circuit
Day Calorie Intake - 2600 Calories
Thank brah! Looking forward sa developments mo. Nasend ko na yung e-book. Good read yun!
Sarcoplasmic Cut Week (Load @ 70% of 1 RM, 1 minute rest in between, 8-10 Reps)
Chest and Abs Day
(Hammer Strength)
Machine Iso-Incline Chest Press -
Warm up set ; 12 Reps : 160 LBS
Working sets ; 10/9/9 Reps : 180/180/180 LBS
Machine Iso - Chest Press - 8/8/8 Reps : 120/120/120 LBS
(Proformance)
Cable Crossover (Low) - 10/10/10 Reps : 70/70/70 LBS (per cable)
Standing Tricep Overhead Press - 8/8/8 Reps : 70/70/70 LBS
Skull Crushers - 8/8/7 Reps : 60/60/60
[font=Titillium Web, Tahoma, Verdana, Arial, sans-serif]Obliques Circuit[/font]
Target Day Calorie Intake - 1600 Calories
Lean bulking 7 weeks results coming from 130 up to 138, slow progress but no visible fat gain...I hope :biggrin: ...
Back, Bicep, and Abs Day
Sarcoplasmic Cut Week
Deadlift
Warm up sets; 12 Reps : 100 LBS + 20 KGS Collar
Working sets; 8/8/8 Reps : 190/190/190 LBS + 20 KGS Collar
Bicep Curl EZ Bar
Inner Grip - 10/10/10 Reps : 60/60/60 LBS
Outside Grip - 10/10/10 Reps : 50/50/50 LBS
(Will not do this again...doing bicep first before upper back, arms got stiff)
Cable Row - 8/10/8 Reps : 145/145/145 LBS
Wide Lat Pull Down - 6/7/8 Reps : 175/160/145 LBS (per cable)
Main Core Abs Circuit
Target Day Calorie Intake - 1600 Calories
1. Nung nag bulk ka nag ramp up ka ng calories (added 250-300 calories per week) ?
2. Anong macro ang una mong dinagdagan nung nag bulk ka?
3. Nung nag cut ka my time ba na nanghihina ka sa mga lifts? If so, nagbawas ka ba ng volume?
2. Bulk macro, Protein is down from 1 gram/lb to .8 gram/lb of body weight, then add sa fats yung nabawas na calories dahil dun. The rest sa Carbs ko na inadd.
3. Hindi nanghihina, pero nagststall ang progress, instead of every week may nagproprogress na weight, every other week, minsan wala pa.