Release the Kraken!
mang_jose
Posts: 12
Guys, i need your help. Im 27 years old, 200lbs, 5'10". Ive been going to the gym on&off for about a year. Sinusunod ko na program is SL 5x5. Effective cya para sa akin, kasi medyo malaki na gain ko strength in terms of gym weights. Naka buhat 110% body weight ko s squat & deadlift. Sa bench nsa 80% pa lang, OHP sa 50% body weight. Proud na ako sa improvements ko, kasi dati akong couch potato, na wala talaga physical activity.
Nagka sakit kasi akom kaya nka break ako ngayon, and naisip ko na mag update. Chubby type katawan ko with 27% body fat. Last year, 27% din ako, kaso nsa 187lbs lang weight ko.
Sa diet nman, wala ako masyado control. Mostly chicken, century tuna, rice ako. Kadalasan fast food din ako.
Di ako nag supplement.
Gusto ko sana ma pababa to around 15%. Ang aim ko yung mag pa rip. And di ko alam if kaya nga ba sa SL 5x5 na mkuha yun.
Need ko advise nyo mga bro, pati sa diet din
Thanks.
Nagka sakit kasi akom kaya nka break ako ngayon, and naisip ko na mag update. Chubby type katawan ko with 27% body fat. Last year, 27% din ako, kaso nsa 187lbs lang weight ko.
Sa diet nman, wala ako masyado control. Mostly chicken, century tuna, rice ako. Kadalasan fast food din ako.
Di ako nag supplement.
Gusto ko sana ma pababa to around 15%. Ang aim ko yung mag pa rip. And di ko alam if kaya nga ba sa SL 5x5 na mkuha yun.
Need ko advise nyo mga bro, pati sa diet din
Thanks.
Comments
ay sorry, antok lang, hehe.
tama sabi ni sir @Bane, ndi ka magrrip don, tumaba ako nong nag 5x5 ako, hehe.
And s diet, any tip where to start?
stick to the basics lang. nothing fancy, split mo ung ginagawa mo sa SL. then add exercises. pwede kamag split ng chest-legs-back-arms-cardio days or push - leg-pull (no particilar order) days. pag compound muscles try to do 3-4, pag small muscle group IMO kahit 2-3. heavy as much as possible, buhatin ung ung stats mo sa SL dalhin mo sa bago mong gagawin. sa diet, eat allot of vegtables, enough protein, and onting carbs lang, ano ba itsura diet mo bro on a daily basis?
@Bane,
breakfast: ko 2 piece chicken, 1 rice sa Mini stop
Lunch: 1 rice, any chicken or fish na ulam, 1 egg
Snack: 2 eggs, wheat bread and mayo
Pre workout: Cobra Fit or Vitamilk
Dinner/post wrkout: 2 piece wheat bread, 1 century tuna, 2 eggs, 1 small tetrapack milk
Hello sir! Welcome sa PBB ung 2pcs chicken sa mini stop din ba ito? masyadong maalat ang chicken dun bro.
ahhh thatss why, kaya parang naoontian ako. gano kataas ung pritongmanok na un? tsktsk sobrang madami pa ko makakain sa kinakain ni kuya pero id still loose weight. meron ako tropa pati ung oil ng century tuna ginagawang sabaw as in lahat simot. goodluck nalang. tancha mo sir V gano kataas to pagkaen ni kuya mang jose. nashoshcok apdin ako sa onti haha
Not sure, hirap magestimate kasi wala naman serving sizes. Pero based sa studies majority ng tao na may weight issues under estimated their calorie intake at unreported yung small details like beverages, candies, sugar intake etc. Both applies sa hardgainers and obese population.
Harmful lang sila kung magreresult sa unnecessary surplus. tapos unaccounted/untracked pa most of the time dahil habitual na.
No body can explain it better sir :biggrin:
PROBLEM: unplanned and unaccounted calories
1 whole SnR roasted chicken
1 plate of spaghetti
1 bowl of Choco Chip ice cream also from SnR
Total Calories: I dont give a f*%$! (sarap e!)
SOLUTIONS:
1. Maggym kahit restday dapat (pagisipan ko pa)
2. No more food except for the 500g boiled chicken as postworkout meal
Meals for today:
1 whole SnR roasted chicken
1 plate of spaghetti
1 bowl of Choco Chip ice cream also from SnR
500g boiled chicken
Happy at the end of the day! :yahoo:
pati oil din ng Century Tuna tinitira ko.
Coffee drinker din ako & may weekly inom session din(red horse)
During weekends, yung normal people diet ako. 1.5 rice + any ulam na i-serve ni inay
Meron ako nakikita mga diet tips s net, pero di optimize para sa mga pinoy.
http://pinoybodybuilding.com/blog/third-world-gains/
Tama ka sir na consistency/discipline is one major factor. Ang napapansin ko lang kasi, wala pa ata diet plan na tailored for Philippine setting. Kaya tayo asa na lang sa "broscience" na nabanggit mo.
yan ang sinasabi ko paps. so alam mo na san ka mag lilinis/mag aayos
Actually wala naman talaga tailor-fit diet for any race kasi individual thing ang diet. Most pinoys abroad eat like typical pinoys pa din. shempre pag pinasok mo na bodybuilding dyan, protein, carbs, fat + micronutrients lang mahalaga regadless kung greek or japanese food pa kainin natin.
There's just too much internet shit causing the confusion. Tapos all the technicalities of fitness are slowly shifting the people towards living like a fitness model. hahaha
Kayo ba sir, ano typical daily meals nyo? Para mka kuha ako ng idea
LOL, Diet ni Sir v? You dare to ask? di mo gugustuhin ang isasagot nya. hahaha (True story) LOL
yun nga bro yung sinasabi ko. mahal pagkain dito at low quality. kung bibili ka sa palengke ng karne di papayag yung tindera na hindi samahan ng taba yung hiwa ng karne. Yung quality lean cuts naman sobra mahal. pati gulay ang mahal na. 100 pesos konti lang mabibili. Luya pa nga lang aabutin ka 40pesos kapiraso lang. Wala ka talaga masyado options. Either spend more or settle for less. Best bet mo nalang is to train double time.
Kaw na lang sir, pa sample nman diet mo. and training program.
1 cup black coffee (no sugar)
600g boiled chicken breast
1 cup 3n1 coffee
500g boiled chicken breast
1.5 cups White Rice
1 big bowl of mixed veggies (chopsuey style) with quail eggs, pork liver, ground pork
**optional
1 bottle Cobrafit
2 dowee donuts
DIET
== use MyFitnessPal app to track calories and macros.
== Target calories for 0.5kgs is 1800 (as per MFP)
== Initial macro distribution: 50% carb, 30% protein, 20% fat <-- needs update
== No drastic diet change for week 1; try to limit & remove unnecessary foods.
This is to monitor how will my body react to 1800 calories.
WORKOUT
== Restart workout routines.
== Ditch SL 5x5 for now. Use Chest-Back and Shoulder-Leg 4-day weekly workout