The 21 Day Fitness and Diet Challenge
scorched
Posts: 253
July 27 - August 17 2015
This will be my personal journey of lifestyle overhaul and change, to make me a better person inside out, to control urges and instill discipline in my persona.
This will be my personal journey of lifestyle overhaul and change, to make me a better person inside out, to control urges and instill discipline in my persona.
Comments
Exercise:
A. For 20 mins, HIIT = 1 min run (6-6.5), 1 min walk (9-13)
B. Upper (1 set)
1. Flat Bench Press (20 reps x 80 lbs x 1 set )
2. One Arm Dumbbell Row (20 reps per arm x 25 lbs x 1 set )
3. Standing Military Press (20 reps x 50 lbs x 1 set)
4. Barbell Curl (20 reps x 40 lbs x 1 set)
5. Tricep Dips (20 reps x bodyweight x 1 set)
C.For 10 mins, HIIT = 5 min walk (6-6.5), 5 min run (9-13)
D. Upper (1 set)
1. Flat Bench Press (20 reps x 80 lbs x 1 set )
2. One Arm Dumbbell Row (20 reps per arm x 25 lbs x 1 set )
3. Standing Military Press (20 reps x 50 lbs x 1 set)
4. Barbell Curl (20 reps x 40 lbs x 1 set)
5. Tricep Dips (20 reps x bodyweight x 1 set)
Diet:
AM
Granola Bar - 1 pack: P=1g F=3.5g C=17g
3 hardboiled whole eggs and 2 egg whites: P=25.2g F=16g C=0.4g
1/4 chicken with skin-on: P=39g F=12g C=15g
Psyllium Fiber 10 gms: P=3g F=2.7g C=5g
PM
1 Cap MusclePharm CLA Core
1 Cap Multivitamins
Mango/Apple Shake: P=52g F=0g C=34g
1/4 chicken with skin on:P=39g F=12g C=15g
1/2 cup cottage cheese: P=2g F=10g C=15g
Welcome sa PBB sir, mas okay sana sir kung lagay mo din ung weight ng binubuhat mo, reps and sets. Para matrack mo din ung progress ng bigat ng mga binubuhat mo
Exercise:
1. Flat Bench Press 80lbs x (20 reps) x 3 sets
2. One Arm Dumbbell Row 30lbs x (20 reps per arm) x 3 sets
Btw, cutting po ba goal mo? Do you count your macro?
Ang goal ko is fat loss, and lean muscle building. Not sure if this workout would fit into that, pero sa initial na basa ko, mukhang pasok naman siya dun. Anu pala yung macro? Unfamiliar sa term.
http://pinoybodybuilding.com/Thread-Example-scenario-of-computing-caloric-requirements-and-macro-distribution-ratio
and this one : http://pinoybodybuilding.com/Thread-Simplified-Counting-for-Food-Macronutrient-Content
Lower + Cardio
A. For 20 mins, HIIT = 1 min run (4-6), 1 min walk (9-12.5)
B. Lower (2 sets)
1. Squats (20 reps x 86lbs x 2 sets )
2. Dumbbell Lunges (15 reps per side x 50 lbs x 2 sets)
3. Standing Calf Raises (35 x 50lbs x 2 sets)
4. Crunches (30 reps per side x body weight x 2 sets)
5. Crunches - Elbow to Knees (30 reps per side x body weight x 2 sets )
C.For 10 mins, HIIT = 5 min walk (4-6), 5 min run (9-12.5)
B. Lower
1. Squats (20 reps x 86lbs x 2 sets )
2. Dumbbell Lunges (15 reps per side x 50 lbs x 2 sets)
3. Standing Calf Raises (35 x 50lbs x 2 sets)
4. Crunches (30 reps per side x body weight x 2 sets)
5. Crunches - Elbow to Knees (30 reps per side x body weight x 2 sets )
Diet:
AM
1/2 cup cottage cheese : P=2g F=10g C=15g
2 hardboiled whole eggs : P=2g F=4g C=14g
Psyllium Fiber 10 gms + 1/2 tbsp Iced tea powder P=17g F=5g C=39g
PM
1/2 roasted chicken with skin on: P= 39g F=18 C=15g
Apple/Mango Shake 20 ounce: P=52g F=0g C=34g
1 can Tuna in Veg Oil and 1 pack Pork/Beans : P = 35g F=16g C=18g
ah, kala ko kasi may event or lakad kang pinaghahandaan. Ako kasi may 4 weeks pa to prep. wala lang, plano kasi namin mag bora. Kaso walang sense mag quick fix prep lalo na pagdating ko dun plano ko lang lumamon hehe
malabo yan in 21 days, 21 weeks pwede siguro.
wag ka masyado maniwala sa mga nababasa mo and nakikita sa websites lalo na sa YT. Marketing lang yan, either to sell supplements, sell a training program (which obviously is nothing new), sell a diet program, promote this and that. Di ka din ba nagdududa sa mga models nila? hmmm... they are all too good to be true. I tell you bro, polluted na fitness ngayon. Pinagkakaperahan lahat ultimo pagbibilang ng calories. Everything now is about numbers, money, BF%, lifting stats, Scale weight, macros, drug dosages etc. Numbers deceive people because we love to count. Counting gives us sense of accomplishment. The only thing that doesn't sell is EFFORT, you cant count it, can't measure it, can't buy it... Who cares about effort nowadays... You're PR is nothing withoutuploading it in YT then you're not credible without a selfie on instagram hahaha.
Bro pa-but in hah... Last summer fatloss ko. I was able to bring down 20% bf to around 12%, it took me 2 months. Madami nga lang din nawalang lean mass. Personally naiiklian ako sa 21 days, specially you want lose fat..not just weight.
bro parang malungkot ka dun sa 2nd pic mo, lol :biggrin: (joke lang)
@Aestecniques based sa mga pics mo bro I strongly believe hindi ka endomorph. Probably you just got out of shape in the past kasi hindi naman kabigatan yung 180lbs unlike yung mga true endo's who weighed 250-300lbs. Pati features nila and issues pare parehas.
Thats good to know Sir V. Actually inassess din ako sa Slimmers World, hindi rin Endomorph lumabas...nasobrahan lang sa inom siguro talaga at kanin. I second the motion sa Fatloss VS Weightloss, 2 times na ako nagkamali na sobra sa cut, dahil masyado ako nakadepende sa timbangan instead of looking in the mirror
Magpost ako ng current photograph ko for your reference na din. Medyo di kasi ako natutuwang tignan eh.
@Aestecniques @badass_vinch @bane
Any advise you can tell me to lose the body fat around the abdominal area? Yun kasi talaga ako nahihirapan.
Motivation yun bro, yung panget ang katawan. Yun yung ginawa kong motivation para hindi ako bumitaw sa pagbubuhat. Looking back at my pictures (check my journal cover page), I was the perfect example for a skinny fat: Hindi mo maintindahan kung payat or mataba (skinny arms, bulging waist). Kaya tinakda ko sa bato ni hindi na ko muling magmumukhang ganun!
Bro, hindi pwede selective ang area focus ng fatloss, most of us ang stubborn fats na sa belly area, so yung pinaka emergency energy storage nasa belly, ma-access mo siya when you are already at low bf%. Once nasa 10-12% BF ka na, reverse diet to stabilize again your metabolism then cut again. Hindi mo pa maabsorb yung concept, so target muna natin bro na mapababa na BF% mo.
Nice start bro, keep us posted dito sa journal..we are all getting there brah!
Exercise:
A. For 20 mins, HIIT = 1 min run (4-6), 1 min walk (9-12)
B. Upper (1 set)
1. Flat Bench Press (20 reps x 88 lbs x 2 sets )
2. Rowing Machine (30 reps x 60 lbs x 2 sets )
3. Standing Military Press (20 reps x 50 lbs x 2 sets)
4. Barbell Curl (20 reps x 40 lbs x 2 sets)
5. Tricep Dips (20 reps x bodyweight x 2 set)
C.For 10 mins, HIIT = 5 min walk (4-5.5), 5 min run (8)
D. Upper
1. Flat Bench Press (20 reps x 88 lbs x 2 sets )
2. Rowing Machine (30 reps x 60 lbs x 2 sets )
3. Standing Military Press (20 reps x 50 lbs x 2 sets)
4. Barbell Curl (20 reps x 40 lbs x 2 sets)
5. Tricep Dips (20 reps x bodyweight x 2 set)
Diet:
AM
Sesame Chicken: P=27.1g F=6.2g C=10.7g
1/2 cup cottage cheese: P=2g F=10g C=15g
Psyllium Fiber 10 gms: P=3g F=2.7g C=5g
PM
1/2 roasted chicken skin on: P=24g F=18g C=70g
pafs question lang, ung ABCD, eto ung ginawa mo for the day? Upper plus cardio day noh? Baket parang same lang naman ung B and D? tapos parang sobra dame ng reps mo. My reference kaba ng ganitong workout? sorry para kasing now ko lang nakita yong ganitong sequence ng exercises