Life outside of my comfort zone.

jonar188jonar188 Posts: 12
in Personal Journals
Around September to October last year I started hitting the gym and doing cardio. My weight aroung that time is 200lbs and I lost probably 20lbs by the end of October last year. I stopped working out by the start of November because of too many family gatherings and Christmas season is coming up. I decided to hit the gym again and after reading about stuff here I decided to do Icf 5x5. I wanna be strong and lean before I go to flying school next year. I'm already done with my 3rd day today. I eat about 2000 calories per day and it is broken down into 5 meals of 400 calories each. I try to get 8 hours of sleep everyday.  I dont know much stuff about bodybuilding and aesthetic. Comments are much appreciated. Thanks and Godspeed everyone!

Comments

  • nrg500nrg500 Posts: 1,233
    What is your current diet like ?

    Lifting stats in these compound exercises ?
    - pull ups
    - squat
    - deadlift
    - bench press
    - overhead press
    - dumbbell or barbell row
    - dips
  • jonar188jonar188 Posts: 12
    nrg500 wrote:
    What is your current diet like ?

    Lifting stats in these compound exercises ?
    - pull ups
    - squat
    - deadlift
    - bench press
    - overhead press
    - dumbbell or barbell row
    - dips


    meal 1
    1 cup cooked oats
    1 1/2 scoop whey
    fruits
    1 tbsp nuts
    1/4 cup milk

    meal 2
    1 cup milk
    1 scoop whey
    fruits
    1 tbsp honey

    meal 3
    3-4 oz grilled chicken breast
    1tbsp nuts
    fruits and lots of veggies

    meal 4
    4-5oz water packed tuna
    veggies
    1/3 cup rice

    meal 5
    5oz sirloin
    broccoli
    1/3 cup rice

    same meal everyday bro.

    as for the lifts cant do pull ups.
    sq 115
    dl 160
    bp 85
    ohp 60
    bb row 75
    I dont do dips as well
  • jonar188jonar188 Posts: 12
    July 7
    sq 100
    bp 75
    bb row 65
    bb shrugs 100
    tri extension 40
    bb curl 50
    hyperextension 15
    cable crunch 60

    july 9
    sq 110
    dl 160
    ohp 60
    bb row 70
    cg bp 60
    bb curl 60
    cable crunch 65

    july 11
    sq 115
    bp 85
    bb row 75
    bb shrugs 110
    tri extension 50
    bb curls 40
    hyperextension 15
    cable crunch 70
  • jonar188jonar188 Posts: 12
    Should I change anything from my diet and program?
  • nrg500nrg500 Posts: 1,233
    Why 5 meals a day ? Do you have a small appetite and you find it hard to eat your daily requirements within 2 to 4 meals ?
  • jonar188jonar188 Posts: 12
    nrg500 wrote:
    Why 5 meals a day ? Do you have a small appetite and you find it hard to eat your daily requirements within 2 to 4 meals ?

    Is it bad? coz I thought that eating 5 small meals a day would boost my metabolism and so that i can fuel my body through the entire day. I think 5 meals also help me control my hunger and keeps me from over eating. Should I make my diet 3-4 meals or should I stick to 5 meals? Thanks to your response bud.
  • dimzon03dimzon03 Posts: 1,552
    wala naman kaso siguro yun kung 5 meals, 4 meals o ilan payan... basta makuha mo yung macros mo, oks nayun :)

    welcome po sir sa PBB :)
  • jonar188jonar188 Posts: 12
    dimzon03 wrote:
    wala naman kaso siguro yun kung 5 meals, 4 meals o ilan payan... basta makuha mo yung macros mo, oks nayun :)

    welcome po sir sa PBB :)

    Thanks pappi. Here's a rough estimate of my macros
    P180
    C 200
    F 45
    Fiber 30

    Ok lang ba yan papps? if not what do I need to change with my diet. Thanks!
  • dimzon03dimzon03 Posts: 1,552
    jonar188 wrote:
    dimzon03 wrote:
    wala naman kaso siguro yun kung 5 meals, 4 meals o ilan payan... basta makuha mo yung macros mo, oks nayun :)

    welcome po sir sa PBB :)

    Thanks pappi. Here's a rough estimate of my macros
    P180
    C 200
    F 45
    Fiber 30

    Ok lang ba yan papps? if not what do I need to change with my diet. Thanks!

    yun lang hahaha hindi ko binibilang kinakain ko, basta alam ko madami minsan kulang pero pinipilit ko madami :)
    hantayin mo reply ng ibang members :)
  • nrg500nrg500 Posts: 1,233
    @ dimzon

    Yes, wala namang epekto yung meal frequency sa body composition. Natanong ko lang kasi baka ginagawa nya yun dahil sa "eat every 2 to 3 hours to prevent muscle loss / increase your metabolism". Galing ako sa ganyang eating pattern at hassle yun. Our diet should not prevent us from doing more important things

    Calorie counting ? Kung di naman sya physique competitor, it's better to not count calories. Kumain ka lang ng whole food at maraming gulay. Syempre, kumain din ng cheat meal maybe once or twice a week para naman di ma-praning sa diet at mag-binge eating


    edit:
    Binasa ko uli ang post nya. Oo, ginagawa nya daw to increase his metabolism. Isa yun sa kalokohan sa fitness/health industry. Walang scientific basis yun

    Kung hunger control lang, kumain lang sya ng maraming lean meat at maraming gulay.
  • dimzon03dimzon03 Posts: 1,552
    jonar188

    thanks paps @nrg500 :)
  • badass_vinchbadass_vinch Posts: 4,471
    IMO you can be flexible with food choices. Eat what you feel is beneficial for you. But of course if you've been eating garbage for a long time switching to healthier food sources is the way to go. Just don't lose your sanity over dieting because it can corrupt your mind. I ate 7 krispy kreme donuts last night, I think I'm normal hehehe
  • BANEBANE Posts: 1,927
    badass_vinch wrote:
    IMO you can be flexible with food choices. Eat what you feel is beneficial for you. But of course if you've been eating garbage for a long time switching to healthier food sources is the way to go. Just don't lose your sanity over dieting  because it can corrupt your mind. I ate 7 krispy kreme donuts last night, I think I'm normal hehehe

    ako kumain nung CHIZZA bago ng KFC kagabi(for "sanity" lol.) Chicken + Pizza,! PWEDE! haha :yahoo:
  • jonar188jonar188 Posts: 12
    Thanks again mga papps! Yeah eating 5 meals a day is somewhat of a hassle din. Thanks for clarifying. Godspeed mga papps!
  • badass_vinchbadass_vinch Posts: 4,471
    BANE wrote:
    badass_vinch wrote:
    IMO you can be flexible with food choices. Eat what you feel is beneficial for you. But of course if you've been eating garbage for a long time switching to healthier food sources is the way to go. Just don't lose your sanity over dieting because it can corrupt your mind. I ate 7 krispy kreme donuts last night, I think I'm normal hehehe

    ako kumain nung CHIZZA bago ng KFC kagabi(for "sanity" lol.) Chicken + Pizza,! PWEDE! haha :yahoo:

    lunch ko naman yung entire menu na ata ng mister kabab+ cake! Dinner ko last saturday half ng BFF bundle sa Mcdo (daming fries, 2pc chicken, quarter pounder, large coke zero) + banana oreo mcflurry and mc dip + 1 cheeseburger + 2 krsipy chicken sandwich. I don't want to miss the fun with my family. Looks too much shit, but I can get away with those crap because I eat like a cave man 300 days a year. Not to mention I only sleep 4 hours everyday because of what i do. Not to mention I broke my wrist beaczuse I curled the DL of the skinny guy while he's texting.

    All these are not even outside my comfort zone.

    @jonar188 experiment on training first then, don't overhaul your diet 100% right away. Adjust 30% of the over all menu then stick with it. After a few months adjust another 30% and stick with it. After that you'll have 60% figured out. Much easier to learn how to work on the remaining 40%. Goodluck bro :)
  • jonar188jonar188 Posts: 12
    July 14
    sq 120
    dl 170
    ohp 60
    bb row 80
    cg bp 60
    bb curl 50
    cable crunch 75
  • jonar188jonar188 Posts: 12
    July 16
    sq 125
    bp 90
    bb row 85
    bb shrugs 120
    tri extension 50
    bb curls 30 (forearm pain)
    hyperextension 15
    cable crunch 75
  • jonar188jonar188 Posts: 12
    July 18
    sq 130
    ohp 70
    dl 180
    bb row 90
    cg bp 70
    bb curl 30 (forearm pain)
  • jonar188jonar188 Posts: 12
    July 21
    sq 140
    bp 95
    bb row 95
    bb shrugs 120
    tri extension 60
    hyperextension 15

    I stop doing curls for the meantime coz I felt pain in my forearms.
  • nrg500nrg500 Posts: 1,233
    Try use EZ Bar for curling. If it still hurts, switch to dumbbells
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