Journey to Body Recomposition
bim323
Posts: 134
Hi guys, Newbie here with 6-9 mos of training exp (pero may intervals hindi tuloy-tuloy) skinny fat ako all my life and i want to lean down or "magpatuyo". Kaya ko mag stick to a workout program. Its the diet that i seem to lose track of. sana matulungan nyo ako haha Ive noticed some strength gains sa pagbubuhat ko intermittently ng 6-9mos. Its the muscle definition ang di ko nakikita since mjo mataas ata BF% ko haha
23 y/o / 5'7 ht / Training 4-5x a week
Current Status:
wt: 156lbs
BF: 15-18%
Goal:
wt:140 ish
BF: 10-12%
Training splits:
Chest/ Shoulders
for BB exercise, exclude 45lbs olympic bar (meaning plates lang ung binilang ko sa weights)
all fall under 12x3 range (repsXset)
BP - 100lbs
Incline DP - 45lbs each
Incline DP Flyes - 20lbs each
Cable crossover (low) - 40lbs each
Dips - bodyweight
MP- 50-60lbs on Smith machine
side laterals - 20 each
rear laterals - 15 each
Back/tri (different reps and sets)
DL - 110x12/140x10/160x8/180x6
Wide pull down - 110lbs 12x3
bent over rows - 80lbs 12x3
seated cable rows - 100 12x3
tricep pull down - 100 12x3
overhead DB tri extension - 45 12x3
cable rope pulldown - 70 12x3
legs/bi (all 12x3 rep/set range)
deep BB squats (below parallel to floor) 70lbs (exluding barbell weight)
legpress - 220lbs
legcurl - 70lbs
calf press on lep press machine - 250lbs
EZ bicep curl - 50 12x3
DB hammer curl - 30each 12x3
EZ preacher curl - 35 12x3
all routines are finished w/ 2 ab exercises from the following (hanging leg raise, decline sit ups w/ 2.5lbs plate behind head, ab roller, plank, cable wood choppers) 12x3 din
3 day split lang program ko.. pero pag dating sa 4th workout day of the week.. chest ulit ako since mjo under developed chest ko haha bale 2x ako magchest sa isang week.
Diet:
balak ko mag lowcarb diet kaso di ko alam pano iallocate ung macros pag super konti ng carbs hahaha help naman kung san kukunin ung calories kasi balak ko mag 50-100g of carbs a day lang.. o kung may alam kayo iba technique please paturo ako.
staples: chicken, beef, fish (tuna kadalasan), pork (minsan), eggs (2-3/day), peanut butter
currently trying a NO white rice diet on regular day pero pag cheat day kain kargador BAYBEEEHHHH
supps: PM7 2scoops/day, creatine (pero ubos na iniisip ko kung bibili pako), multivitamins (minsan lang)
Patulong naman kung ano dapat ko baguhin o i adjust para mas mabilis ko makuha ung goal ko na 10-12% BF haha at ang kinhuhumalingan ng mga babae na washboard abs. mala model type lang naman goal ko na katawan.
Salamat mga master, sana pansinin nyo tong napakahaba kong post hahaha happy lifting and bakal eating.
23 y/o / 5'7 ht / Training 4-5x a week
Current Status:
wt: 156lbs
BF: 15-18%
Goal:
wt:140 ish
BF: 10-12%
Training splits:
Chest/ Shoulders
for BB exercise, exclude 45lbs olympic bar (meaning plates lang ung binilang ko sa weights)
all fall under 12x3 range (repsXset)
BP - 100lbs
Incline DP - 45lbs each
Incline DP Flyes - 20lbs each
Cable crossover (low) - 40lbs each
Dips - bodyweight
MP- 50-60lbs on Smith machine
side laterals - 20 each
rear laterals - 15 each
Back/tri (different reps and sets)
DL - 110x12/140x10/160x8/180x6
Wide pull down - 110lbs 12x3
bent over rows - 80lbs 12x3
seated cable rows - 100 12x3
tricep pull down - 100 12x3
overhead DB tri extension - 45 12x3
cable rope pulldown - 70 12x3
legs/bi (all 12x3 rep/set range)
deep BB squats (below parallel to floor) 70lbs (exluding barbell weight)
legpress - 220lbs
legcurl - 70lbs
calf press on lep press machine - 250lbs
EZ bicep curl - 50 12x3
DB hammer curl - 30each 12x3
EZ preacher curl - 35 12x3
all routines are finished w/ 2 ab exercises from the following (hanging leg raise, decline sit ups w/ 2.5lbs plate behind head, ab roller, plank, cable wood choppers) 12x3 din
3 day split lang program ko.. pero pag dating sa 4th workout day of the week.. chest ulit ako since mjo under developed chest ko haha bale 2x ako magchest sa isang week.
Diet:
balak ko mag lowcarb diet kaso di ko alam pano iallocate ung macros pag super konti ng carbs hahaha help naman kung san kukunin ung calories kasi balak ko mag 50-100g of carbs a day lang.. o kung may alam kayo iba technique please paturo ako.
staples: chicken, beef, fish (tuna kadalasan), pork (minsan), eggs (2-3/day), peanut butter
currently trying a NO white rice diet on regular day pero pag cheat day kain kargador BAYBEEEHHHH
supps: PM7 2scoops/day, creatine (pero ubos na iniisip ko kung bibili pako), multivitamins (minsan lang)
Patulong naman kung ano dapat ko baguhin o i adjust para mas mabilis ko makuha ung goal ko na 10-12% BF haha at ang kinhuhumalingan ng mga babae na washboard abs. mala model type lang naman goal ko na katawan.
Salamat mga master, sana pansinin nyo tong napakahaba kong post hahaha happy lifting and bakal eating.
Comments
Based from your info, pwedeng ganito:
Or kung nababaan ka sa protein pwede ring ganito:
Dito ko nakuha yung computation: http://keto-calculator.ankerl.com/
DEFICIT
10%
20%
INCREASE PROTEIN, DROP CARBS AND FAT
BELOW MAINTENANCE
CARDIO LISS or HIIT
FASTING
BASIC COMPOUND LIFTS
Thanks bro pero di ba parang ambaba masyado sa protein? o saktuhan lang yan haha for fat sources ano ba maganda bro para maabot ko ung 88g/day?
Hi boss V, san ba ako gagawa ng journal? haha parang thread lang din o meron mismo page dito sa site for that pasensya bago lang ako sa site na to e.
sa exercise sir may maidadag dag po ba kayo? balak ko baguhin ung split lang pero same routine bale chest/bi back/tri at legs/shoulders.. all finished with 2 ab exercise...
and for abs ano pa magandang workout maliban dun sa mga nalista ko na... cable rope crunches tinry ko dati pero di ko mafeel ung contraction sa core ko kaya di ko na ginawa hahaha baka mali lang ginagawa ko
@jomski
sir kung baka may tips din kayo sa workout ko hehehe
salamat mga brader
http://pinoybodybuilding.com/Forum-Personal-Journals
Journal muna paps! Dun natin pag usapan.. And also welcome sa PBB :welcome: