Upper + Cardio
A. For 15 mins, HIIT = 1 min run (5-6), 1 min walk (9-13)
B. Upper
1. Flat Bench Press ( 15 reps x 88lbs x 2 sets)
2. Rowing (15 reps x 80lbs x 2 sets)
3. Standing Military Press (15 reps x 30lbs x 2 sets)
4. Barbell Curl (15 reps x 53lbs x 2 sets)
5. Tricep Dips (20 reps x bodyweight x 2 sets)
C.For 10 mins, HIIT = 5 min walk (6), 5 min run (10)
D. Upper
1. Flat Bench Press ( 15 reps x 88lbs x 2 sets)
2. Rowing (15 reps x 80lbs x 2 sets)
3. Standing Military Press (15 reps x 30lbs x 2 sets)
4. Barbell Curl (15 reps x 53lbs x 2 sets)
5. Tricep Dips (20 reps x bodyweight x 2 sets)
Lower + Cardio
A. For 15 mins, HIIT = 1 min run (5-6), 1 min walk (9-13)
B. Lower
1. Squats (15reps X 100lbs x 2 sets)
2. Dumbbell Lunges (15 reps per side x 25lbs x 2 sets)
3. Standing Calf Raises (35 reps x 30lbs x 2 sets)
4. Crunches (25 reps x bodyweight x 2 sets)
5. Crunches - Elbow to Knees (25 reps per side x bodyweight x 2 sets)
C.For 10 mins, HIIT = 5 min walk (6), 5 min run (9-10)
D. Lower
1. Squats (20reps X 100lbs x 2 sets)
2. Dumbbell Lunges (15 reps per side x 25lbs x 2 sets)
3. Standing Calf Raises (35 reps x 30lbs x 2 sets)
4. Crunches (25 reps x bodyweight x 2 sets)
5. Crunches - Elbow to Knees (25 reps per side x bodyweight x 2 sets)
Rather than spending time here in the forums asking other members how they get ripped and muscular or how they achieved their goals, it's better to spend more time figuring out your diet and your training.
Regardless of body type, eating properly is a requirement. There are no supplements and no magic diet that will make you lose fat and/or gain muscle. If you are really serious with getting an aesthetically pleasing physique, stop the bullshit you are currently doing. Get a real training program and test it for 3 to 6 months, do not modify it.
By the way, I strongly advise you to refrain from reviving inactive personal journals. Before you post in a personal journal, check the date of the last post and check the latest log-in date of the owner of the personal journal. If it has been 2 or more years since they last logged-in, it's probably inactive
Upper + Cardio
A. For 15 mins, HIIT = 1 min run (5-6), 1 min walk (9-13)
B. Upper
1. Flat Bench Press ( 15 reps x 115.5lbs x 2 sets)
2. Rowing - Neutral and Barbell Grip (15 reps x 80lbs x 2 sets)
3. Standing Military Press (15 reps x 30lbs x 2 sets)
4. Barbell Curl (15 reps x 53lbs x 2 sets)
5. Tricep Dips (20 reps x bodyweight x 2 sets)
C.For 10 mins, HIIT = 5 min walk (6), 5 min run (10)
D. Upper
1. Flat Bench Press ( 15 reps x 115.5lbs x 2 sets)
2. Rowing - Neutral and Barbell Grip (15 reps x 80lbs x 2 sets)
3. Standing Military Press (15 reps x 30lbs x 2 sets)
4. Barbell Curl (15 reps x 53lbs x 2 sets)
5. Tricep Dips (20 reps x bodyweight x 2 sets)ts)
@scorched push lang ng push. Sabi nga nila rome wasnt built in a day.or even in a year. Continue lang and try different things para mahanap mo kung ano mag work sayo.pero kung nag wowork na yung current program mo no need to fix, just work on improvements. *thumbs up
@autumndylan Salamat! Will push that heavy weight for body gains! Sabay sabay nating kunin yang dream body natin. Brad, matanong ko lang, saan ka nagwowork out?
Lower + Cardio
A. For 15 mins, HIIT = 1 min run (5-6), 1 min walk (9-13)
B. Lower
1. Squats (15reps X 150lbs x 2 sets)
2. Dumbbell Lunges (15 reps per side x 30lbs x 2 sets)
3. Standing Calf Raises (35 reps x 30lbs x 2 sets)
4. Crunches (25 reps x bodyweight x 2 sets)
5. Crunches - Elbow to Knees (25 reps per side x bodyweight x 2 sets)
C.For 10 mins, HIIT = 5 min slow elliptical , 5 min fast elliptical
D. Lower
1. Squats (20reps X 150lbs x 2 sets)
2. Dumbbell Lunges (15 reps per side x 30lbs x 2 sets)
3. Standing Calf Raises (35 reps x 30lbs x 2 sets)
4. Crunches (25 reps x bodyweight x 2 sets)
5. Crunches - Elbow to Knees (25 reps per side x bodyweight x 2 sets)
bro baka nung nagtimbang ka na 183lbs ka eh busog, bagong inom ng tubig o hindi kapa naiihi kaya kala mo 183 pero 182 ka talga.
pwede naman nabawasan talga timbang mo this week
ako nga minsan pafs, before workout magttimbang ako, 147-148 tas after ng workout mga 144-145 na lang ako, malamang madami naaalis na water saken kaya ganon. Ang basehan ko na lng ng weight ko, every week saka syempre sa salamin na din.
Rest day today! May basketball game mamayang hapon so kahit paano active rest pa din.
Today was the worst day of my diet program. Took in 2600+ calories! Tsk. Though, pang maintain lang naman yan ng body weight ko haha
Upper + Cardio
A. For 15 mins, HIIT = 1 min run (6), 1 min walk (10/12/14)
B. Upper
1. Flat Bench Press (15 reps x 99lbs x 2 sets)
2. Rowing (15 reps x 90lbs x 2 sets)
3. Standing Military Press (15 reps x 30lbs x 2 sets)
4. Barbell Curl (15 reps x 40lbs x 2 sets)
5. Dips (15 reps x bodyweight x 2 sets)
C.For 10 mins, HIIT = 5 min walk (5-6), 5 min run (9-10)
D. Upper
1. Flat Bench Press (15 reps x 99lbs x 2 sets)
2. Rowing (15 reps x 90lbs x 2 sets)
3. Standing Military Press (15 reps x 30lbs x 2 sets)
4. Barbell Curl (15 reps x 40lbs x 2 sets)
5. Dips (15 reps x bodyweight x 2 sets)
Lower + Cardio
A. For 15 mins, HIIT = 1 min run (5-6), 1 min walk (10/12/14)
B. Lower
1. Squats (15reps X 154lbs x 2 sets)
2. Dumbbell Lunges (15 reps per side x 30lbs x 2 sets)
3. Standing Calf Raises (35 reps x 30lbs x 2 sets)
4. Crunches (25 reps x bodyweight x 2 sets)
5. Crunches - Elbow to Knees (25 reps per side x bodyweight x 2 sets)
C.For 10 mins, HIIT = 5 min slow (5-6) , 5 min fast (10)
D. Lower
1. Squats (15reps X 154lbs x 2 sets)
2. Dumbbell Lunges (15 reps per side x 30lbs x 2 sets)
3. Standing Calf Raises (35 reps x 30lbs x 2 sets)
4. Crunches (25 reps x bodyweight x 2 sets)
5. Crunches - Elbow to Knees (25 reps per side x bodyweight x 2 sets)
Took in Promatrix 7 whey protein. medyo chalky pala lasa ng Triple Chocolate - but acceptable naman na. Lipat ako sa Strawberry siguro next time or mag ON na ko.
Upper + Cardio
A. For 15 mins, HIIT = 1 min run (6), 1 min walk (10/11/12/13)
B. Upper
1. Flat Bench Press (15 reps x 99lbs x 2 sets)
2. Rowing (15 reps x 90lbs x 2 sets)
3. Standing Military Press (15 reps x 30lbs x 2 sets)
4. Barbell Curl (15 reps x 40lbs x 2 sets)
5. Dips (15 reps x bodyweight x 2 sets)
C.For 10 mins, HIIT = 5 min walk (5-6), 5 min run (9-10)
D. Upper
1. Flat Bench Press (15 reps x 99lbs x 2 sets)
2. Rowing (15 reps x 90lbs x 2 sets)
3. Standing Military Press (15 reps x 30lbs x 2 sets)
4. Barbell Curl (15 reps x 40lbs x 2 sets)
5. Dips (15 reps x bodyweight x 2 sets)
@jomski, napa-sobra lang calorie intake ko yesterday due to work. Tsk. >.< back on track ulit ako today. Tatapusin ko muna yung day 21 then I'll try bulking up. Change program from fat loss to bulking. Not sure if advisable yun.. what do you think brad?
Nagstart na akong magtake ng whey protein for protein supplementation.
Lower + Cardio
A. For 15 mins, HIIT = 1 min walk (6), 1 min run (10/12/14)
B. Lower
1. Squats (15reps x 112lbs x 1 set)
(15 reps x 123lbs x 1 set)
2. Dumbbell Lunges (15 reps per side x 60lbs x 2 sets)
3. Standing Calf Raises (35 reps x 70lbs x 2 sets)
4. Crunches (25 reps x bodyweight x 2 sets)
5. Crunches - Elbow to Knees (25 reps per side x bodyweight x 2 sets)
C.For 10 mins, HIIT = 5 min slow (6) , 5 min fast (10)
D. Lower
1. Squats (15reps X 134lbs x 2 sets)
2. Dumbbell Lunges (15 reps per side x 60lbs x 2 sets)
3. Standing Calf Raises (35 reps x 70lbs x 2 sets)
4. Crunches (25 reps x bodyweight x 2 sets)
5. Crunches - Elbow to Knees (25 reps per side x bodyweight x 2 sets)
From: 85 Kgs to 82.5 Kgs. in 21 days. At least nakuha ko yung weight loss goal ko. However, the body structure (yung love handles) is still not good. I plan to move to a new program. I'll try Starting Strength, and this time, strict diet, high protein and low fat. Any advise to further remove this? @Bane@Aestecniques@dimzon03@autumndylan@badass_vinch
From: 85 Kgs to 82.5 Kgs. in 21 days. At least nakuha ko yung weight loss goal ko. However, the body structure (yung love handles) is still not good. I plan to move to a new program. I'll try Starting Strength, and this time, strict diet, high protein and low fat. Any advise to further remove this? @Bane@Aestecniques@dimzon03@autumndylan@badass_vinch
Put the love handles/muffin top reduction on your medium to long term goal, and focus on building strength and keeping your workout intense. It will come along bro. Keep your diet on point also. love handles are stubborn fats... read this brah! http://www.muscleforlife.com/the-truth-about-stubborn-fat-and-how-to-get-rid-of-it/. Also IF can also help you keeping the low calorie diet doable.
I've chosen a 5 day workout, focusing on one muscle group each day, with cardio and HIIT for 9 weeks. Also I plan to do a calorie deficit, taking maximum of 2050 calories a day.
Comments
Upper + Cardio
A. For 15 mins, HIIT = 1 min run (5-6), 1 min walk (9-13)
B. Upper
1. Flat Bench Press ( 15 reps x 88lbs x 2 sets)
2. Rowing (15 reps x 80lbs x 2 sets)
3. Standing Military Press (15 reps x 30lbs x 2 sets)
4. Barbell Curl (15 reps x 53lbs x 2 sets)
5. Tricep Dips (20 reps x bodyweight x 2 sets)
C.For 10 mins, HIIT = 5 min walk (6), 5 min run (10)
D. Upper
1. Flat Bench Press ( 15 reps x 88lbs x 2 sets)
2. Rowing (15 reps x 80lbs x 2 sets)
3. Standing Military Press (15 reps x 30lbs x 2 sets)
4. Barbell Curl (15 reps x 53lbs x 2 sets)
5. Tricep Dips (20 reps x bodyweight x 2 sets)
Calorie Intake:
Total Calories: 2,213.57
Protein: 79.17
Fat: 100.53
Carbs: 248.03
http://pinoybodybuilding.com/Thread-Simplified-Counting-for-Food-Macronutrient-Content
http://pinoybodybuilding.com/Thread-Example-scenario-of-computing-caloric-requirements-and-macro-distribution-ratio
Lower + Cardio
A. For 15 mins, HIIT = 1 min run (5-6), 1 min walk (9-13)
B. Lower
1. Squats (15reps X 100lbs x 2 sets)
2. Dumbbell Lunges (15 reps per side x 25lbs x 2 sets)
3. Standing Calf Raises (35 reps x 30lbs x 2 sets)
4. Crunches (25 reps x bodyweight x 2 sets)
5. Crunches - Elbow to Knees (25 reps per side x bodyweight x 2 sets)
C.For 10 mins, HIIT = 5 min walk (6), 5 min run (9-10)
D. Lower
1. Squats (20reps X 100lbs x 2 sets)
2. Dumbbell Lunges (15 reps per side x 25lbs x 2 sets)
3. Standing Calf Raises (35 reps x 30lbs x 2 sets)
4. Crunches (25 reps x bodyweight x 2 sets)
5. Crunches - Elbow to Knees (25 reps per side x bodyweight x 2 sets)
Calorie Intake:
Total Calories: 2,250.58
Protein: 115.46
Fat: 138.34
Carbs: 135.92
Regardless of body type, eating properly is a requirement. There are no supplements and no magic diet that will make you lose fat and/or gain muscle. If you are really serious with getting an aesthetically pleasing physique, stop the bullshit you are currently doing. Get a real training program and test it for 3 to 6 months, do not modify it.
http://rippedbody.jp/complete-diet-nutrition-set-up-guide/
By the way, I strongly advise you to refrain from reviving inactive personal journals. Before you post in a personal journal, check the date of the last post and check the latest log-in date of the owner of the personal journal. If it has been 2 or more years since they last logged-in, it's probably inactive
Sensya side view lang. That's my body last Dec 2014. If you would notice, bulging yung tyan sa harap at sa love handles.
Up to now, my problem is still the same area.
Upper + Cardio
A. For 15 mins, HIIT = 1 min run (5-6), 1 min walk (9-13)
B. Upper
1. Flat Bench Press ( 15 reps x 115.5lbs x 2 sets)
2. Rowing - Neutral and Barbell Grip (15 reps x 80lbs x 2 sets)
3. Standing Military Press (15 reps x 30lbs x 2 sets)
4. Barbell Curl (15 reps x 53lbs x 2 sets)
5. Tricep Dips (20 reps x bodyweight x 2 sets)
C.For 10 mins, HIIT = 5 min walk (6), 5 min run (10)
D. Upper
1. Flat Bench Press ( 15 reps x 115.5lbs x 2 sets)
2. Rowing - Neutral and Barbell Grip (15 reps x 80lbs x 2 sets)
3. Standing Military Press (15 reps x 30lbs x 2 sets)
4. Barbell Curl (15 reps x 53lbs x 2 sets)
5. Tricep Dips (20 reps x bodyweight x 2 sets)ts)
Calorie Intake: 2,582.46
Protein: 141.65
Fat: 126.58
Carbs: 219.15
Rest day today. Recovery day today.
Calorie Intake: 3,598.41
Protein: 131.39
Fat: 182.33
Carbs: 357.98
Took in more calories huhuhu!
Lower + Cardio
A. For 15 mins, HIIT = 1 min run (5-6), 1 min walk (9-13)
B. Lower
1. Squats (15reps X 150lbs x 2 sets)
2. Dumbbell Lunges (15 reps per side x 30lbs x 2 sets)
3. Standing Calf Raises (35 reps x 30lbs x 2 sets)
4. Crunches (25 reps x bodyweight x 2 sets)
5. Crunches - Elbow to Knees (25 reps per side x bodyweight x 2 sets)
C.For 10 mins, HIIT = 5 min slow elliptical , 5 min fast elliptical
D. Lower
1. Squats (20reps X 150lbs x 2 sets)
2. Dumbbell Lunges (15 reps per side x 30lbs x 2 sets)
3. Standing Calf Raises (35 reps x 30lbs x 2 sets)
4. Crunches (25 reps x bodyweight x 2 sets)
5. Crunches - Elbow to Knees (25 reps per side x bodyweight x 2 sets)
Calorie Intake:
Total Calories: 2,344.72
Protein: 118.87
Fat: 96.51
Carbs: 250.16
Mga brad, I was surprised kanina nung nagtimbang ako. I weighted 183.5 early this week, tapos kanina, I weighted 182.5 lbs.
Anu kayang nangyari? @nrg500 @Aestecniques @dimzon03 @autumndylan
pwede naman nabawasan talga timbang mo this week
Strength in the major compound exercises will tell you if you are progressing or not
Rest day today! May basketball game mamayang hapon so kahit paano active rest pa din.
Today was the worst day of my diet program. Took in 2600+ calories! Tsk. Though, pang maintain lang naman yan ng body weight ko haha
Calorie Intake: 2,649.95
Prot: 125.95
Fat: 108.75
Carbs: 291.85
Rest day pa din today.
Calorie Intake: 2,778.72
Prot: 103.95
Fat: 117.96
Carbs: 325.77
Upper + Cardio
A. For 15 mins, HIIT = 1 min run (6), 1 min walk (10/12/14)
B. Upper
1. Flat Bench Press (15 reps x 99lbs x 2 sets)
2. Rowing (15 reps x 90lbs x 2 sets)
3. Standing Military Press (15 reps x 30lbs x 2 sets)
4. Barbell Curl (15 reps x 40lbs x 2 sets)
5. Dips (15 reps x bodyweight x 2 sets)
C.For 10 mins, HIIT = 5 min walk (5-6), 5 min run (9-10)
D. Upper
1. Flat Bench Press (15 reps x 99lbs x 2 sets)
2. Rowing (15 reps x 90lbs x 2 sets)
3. Standing Military Press (15 reps x 30lbs x 2 sets)
4. Barbell Curl (15 reps x 40lbs x 2 sets)
5. Dips (15 reps x bodyweight x 2 sets)
Calorie Intake: 1,970.59
Prot: 83.45
Fat: 98.51
Carbs: 187.55
First time ko matry uminom ng whey protein. I chose Promatrix 7 as a start.
Lower + Cardio
A. For 15 mins, HIIT = 1 min run (5-6), 1 min walk (10/12/14)
B. Lower
1. Squats (15reps X 154lbs x 2 sets)
2. Dumbbell Lunges (15 reps per side x 30lbs x 2 sets)
3. Standing Calf Raises (35 reps x 30lbs x 2 sets)
4. Crunches (25 reps x bodyweight x 2 sets)
5. Crunches - Elbow to Knees (25 reps per side x bodyweight x 2 sets)
C.For 10 mins, HIIT = 5 min slow (5-6) , 5 min fast (10)
D. Lower
1. Squats (15reps X 154lbs x 2 sets)
2. Dumbbell Lunges (15 reps per side x 30lbs x 2 sets)
3. Standing Calf Raises (35 reps x 30lbs x 2 sets)
4. Crunches (25 reps x bodyweight x 2 sets)
5. Crunches - Elbow to Knees (25 reps per side x bodyweight x 2 sets)
Calorie Intake:
Total Calories: 2,534.60
Protein: 105.60
Fat: 106.60
Carbs: 288.20
Took in Promatrix 7 whey protein. medyo chalky pala lasa ng Triple Chocolate - but acceptable naman na.
Upper + Cardio
A. For 15 mins, HIIT = 1 min run (6), 1 min walk (10/11/12/13)
B. Upper
1. Flat Bench Press (15 reps x 99lbs x 2 sets)
2. Rowing (15 reps x 90lbs x 2 sets)
3. Standing Military Press (15 reps x 30lbs x 2 sets)
4. Barbell Curl (15 reps x 40lbs x 2 sets)
5. Dips (15 reps x bodyweight x 2 sets)
C.For 10 mins, HIIT = 5 min walk (5-6), 5 min run (9-10)
D. Upper
1. Flat Bench Press (15 reps x 99lbs x 2 sets)
2. Rowing (15 reps x 90lbs x 2 sets)
3. Standing Military Press (15 reps x 30lbs x 2 sets)
4. Barbell Curl (15 reps x 40lbs x 2 sets)
5. Dips (15 reps x bodyweight x 2 sets)
Calorie Intake: 3,156.71
Prot: 175.09
Fat: 134.47
Carbs: 311.52
Bulking ka bro?
Nagstart na akong magtake ng whey protein for protein supplementation.
Rest day. Eto hirap pag rest day, nayayaya ka ng friends na lumamon. Haha! Pero okay lang, maganda naman siya eh. Hehehe!
Calorie Intake: 2,725.60
Prot: 139.00
Fat: 102.80
Carbs: 311.10
Lower + Cardio
A. For 15 mins, HIIT = 1 min walk (6), 1 min run (10/12/14)
B. Lower
1. Squats (15reps x 112lbs x 1 set)
(15 reps x 123lbs x 1 set)
2. Dumbbell Lunges (15 reps per side x 60lbs x 2 sets)
3. Standing Calf Raises (35 reps x 70lbs x 2 sets)
4. Crunches (25 reps x bodyweight x 2 sets)
5. Crunches - Elbow to Knees (25 reps per side x bodyweight x 2 sets)
C.For 10 mins, HIIT = 5 min slow (6) , 5 min fast (10)
D. Lower
1. Squats (15reps X 134lbs x 2 sets)
2. Dumbbell Lunges (15 reps per side x 60lbs x 2 sets)
3. Standing Calf Raises (35 reps x 70lbs x 2 sets)
4. Crunches (25 reps x bodyweight x 2 sets)
5. Crunches - Elbow to Knees (25 reps per side x bodyweight x 2 sets)
Calorie Intake:
Total Calories: 2,347.88
Protein: 164.50
Fat: 61.60
Carbs: 283.87
Hi guys, after 21 days, eto yung results.
From: 85 Kgs to 82.5 Kgs. in 21 days. At least nakuha ko yung weight loss goal ko. However, the body structure (yung love handles) is still not good. I plan to move to a new program. I'll try Starting Strength, and this time, strict diet, high protein and low fat. Any advise to further remove this? @Bane @Aestecniques @dimzon03 @autumndylan @badass_vinch
Put the love handles/muffin top reduction on your medium to long term goal, and focus on building strength and keeping your workout intense. It will come along bro. Keep your diet on point also. love handles are stubborn fats... read this brah! http://www.muscleforlife.com/the-truth-about-stubborn-fat-and-how-to-get-rid-of-it/. Also IF can also help you keeping the low calorie diet doable.