bim323 Version 2.0

bim323bim323 Posts: 134
in Personal Journals
Hi Guys please help me reach my goal to have 12% BF @ 140 pounds.

Been working out for a while pero this time icoconsider ko na diet ko

Diet plans, workout plans, anything to help me reach my goal would be greatly appreciated.

Tulong tulong lang tayo ser haha di lang naman sa gym pwde mag pas spot.. pwede din sa workout program at diet plan

 HAPPY LIFTING mga BRADER!!!!
«13456

Comments

  • bim323bim323 Posts: 134
    Chest/ Shoulders

    Flat BB Press - 145lbs 12x3 (last set with spot)
    Incline DB Press - 45lbs each 12x3 (light struggle on last set)
    super set with Incline DB Flyes - 20lbs each (for that burning feel)
    Dips - 12x3 BW
    Cable cross (low version) - 40lbs each

    Machine MP - 80lbs 12x3 (struggle on last set)
    Side laterals - 20lbs each 12x3
    Rear laterals 15lbs each 12x3

    Incline sit ups with 2.5lbs behind neck - 12x3 (this shit burns my core)
    Hanging leg raise -12x3

    jog home 5 min

    cant remember what i ate this day but i didnt have rice at puro ulam lang na manok at beef at eggs
  • jomskijomski Posts: 163
    Bro, sabi mo you want to focus on diet. Have you checked kung ilang calories ang daily maintenance mo? We can start from there
  • bim323bim323 Posts: 134
    jomski wrote:
    Bro, sabi mo you want to focus on diet. Have you checked kung ilang calories ang daily maintenance mo? We can start from there

    actually bro ngayon pa lang ako magstart na mag focus sa diet and according dun sa binigay mo link kanina ung ginawa ko basis sa caloric intake ko. very halpful un sir at least alam ko kung ilang grams ang kailangan ko sa macros. Ill start from there trial and error haha sana makuha ko kagad
  • bim323bim323 Posts: 134
    bim323 wrote:
    jomski wrote:
    Bro, sabi mo you want to focus on diet. Have you checked kung ilang calories ang daily maintenance mo? We can start from there

    actually bro ngayon pa lang ako magstart na mag focus sa diet and according dun sa binigay mo link kanina ung ginawa ko basis sa caloric intake ko. very halpful un sir at least alam ko kung ilang grams ang kailangan ko sa macros. Ill start from there trial and error haha sana makuha ko kagad

    base dun sa calculator around 2300 maintainance ko bro e naglagay ako ng deficit na 20% so recommend nya is 1800+ per day i'll start from there siguro
  • jomskijomski Posts: 163
    bim323 wrote:
    bim323 wrote:
    jomski wrote:
    Bro, sabi mo you want to focus on diet. Have you checked kung ilang calories ang daily maintenance mo? We can start from there

    actually bro ngayon pa lang ako magstart na mag focus sa diet and according dun sa binigay mo link kanina ung ginawa ko basis sa caloric intake ko. very halpful un sir at least alam ko kung ilang grams ang kailangan ko sa macros. Ill start from there trial and error haha sana makuha ko kagad

    base dun sa calculator around 2300 maintainance ko bro e naglagay ako ng deficit na 20% so recommend nya is 1800+ per day i'll start from there siguro

    Alright! Good luck bro!
  • AestecniquesAestecniques Posts: 487
    Goodluck braah...make sure to enjoy your journey! Lets fuarkin get there!!!!
  • bim323bim323 Posts: 134
    LEGs/BI day

    Deep BB Squat - 100lbs 12x3
    Leg Press - 250lbs 12x3
    Calf press (legpress machine) - 300lbs 12x3
    Leg curl - 70lbs 12x3

    EZ curl - 45lbs 12x3
    Hammer- 30lbs each 12x3
    Preacher - 35lbs 12x3

    cable ab cunches - 60lbs 12x3
    Russian twist - 10lbs DB 12x3 (each side)

    will update nutrion later
  • SmallWIJISmallWIJI Posts: 742
    Welcome Bro, saan ka banda sa antipolo? saan ka nagGGYM?
  • bim323bim323 Posts: 134
    Sa may clubhouse lang namin bro. Dati sa Maic's Gym ako nag 3 months ako dun pero super dami kasi ng tao dun kaya lumipat ako sa may malapit lang samin. Thanks sa welcome haha
  • SmallWIJISmallWIJI Posts: 742
    Saan banda clubhouse niyo bro? taga antipolo din ako lapit sa may simbahan :yahoo:
  • bim323bim323 Posts: 134
    SmallWIJI wrote:
    Saan banda clubhouse niyo bro? taga antipolo din ako lapit sa may simbahan :yahoo:

    ay malayo ako senyo sir haha sa baba lang ako e bago mag masinag ung subdivision dun
  • AestecniquesAestecniques Posts: 487
    Bro, pareho tayo ng stats and looks nung April 2015. I see your going for almost ketogenic diet with you macros. Yung 1800 Cals, nasa 20% deficit right, yan din ang calorie intake ko from April to May.
  • bim323bim323 Posts: 134
    Aestecniques wrote:
    Bro, pareho tayo ng stats and looks nung April 2015. I see your going for almost ketogenic diet with you macros.  Yung 1800 Cals, nasa 20% deficit right, yan din ang calorie intake ko from April to May.

    Oo sir ketogenic diet nga. sir question lang anong food ang staple mo for fat source.. di ko kasi alam san kukunin ung 100g of fat e haha Mag grocery ako bukas for staples of protein at complex carbs. para alam ko kung ano pa dadamputin ko sa grocery. 

    isa pa tanong sir. pwde ko ba taasan pa ung protein intake ko tapos babaan ung carbs since same naman sila na 1g=4kcal tama ba? I have no problem sa NO rice diet.. even before pa naman kasi malakas na ko talaga sa ulam. 150g of protein sana gsto ko tas ibawas ko na lng sa carbs ung cals na makukuha nun

    Mahabol ko kaya ung built mo sir? haha ganyan kasi halos goal ko.
  • AestecniquesAestecniques Posts: 487
    bim323 wrote:
    Aestecniques wrote:
    Bro, pareho tayo ng stats and looks nung April 2015. I see your going for almost ketogenic diet with you macros.  Yung 1800 Cals, nasa 20% deficit right, yan din ang calorie intake ko from April to May.

    Oo sir ketogenic diet nga. sir question lang anong food ang staple mo for fat source.. di ko kasi alam san kukunin ung 100g of fat e haha Mag grocery ako bukas for staples of protein at complex carbs. para alam ko kung ano pa dadamputin ko sa grocery. 

    isa pa tanong sir. pwde ko ba taasan pa ung protein intake ko tapos babaan ung carbs since same naman sila na 1g=4kcal tama ba? I have no problem sa NO rice diet.. even before pa naman kasi malakas na ko talaga sa ulam. 150g of protein sana gsto ko tas ibawas ko na lng sa carbs ung cals na makukuha nun

    Mahabol ko kaya ung built mo sir? haha ganyan kasi halos goal ko.

    Staple ko for fats are cashews (15 whole nut, 8g of fat, 100 cals) and peanuts (2 tbsp, 9g of fat, 100 cals).  Pwede naman bro, kasi you are aiming for ketosis eh. Ok naman yung goal mo na 150 g of Protein based on your current weight and fatloss ang aim mo.

    Yes, I think in two months you will see it, basta keep your workout intense. Ang kinaibahan lang ng program natin when I am still on a cut, I do reverse pyramid and pyramid training. Pero all in all ok naman current mo. Nakakataba ng muscle sa puso na halos goal mo ang current state ko, pero bro I am sure, moving din ang targets/goals mo. Pag nandito ka na, you will want more mass! more V taper! More Cuts! More Obliques! haha
  • bim323bim323 Posts: 134
    I've been skinny fat all my life kasi and gusto ko naman maranasan mag ka abs, maging fit maging malakas. so sana nga maabot ko ung 10% BF gaya mo haha

    Gusto ko nga itry ung sinabi sakin na alternate heavy and llight intensity na training per week. kung baga unang week heavy loads tas 6-8 reps 4 sets ng buhat sa compounds, for iso kahit 8-10 oka na. tapos the following week 12reps 3sets naman.... di naman super light.. yung saktong weight lang na kaya ko buhatin for 12 reps. then repeat ulit sa week 1

    haha syempre short term goals muna then move from there.. a 40 y/o guy w/ abs... that woludnt be bad hahaha

    thank u ser haha
  • bim323bim323 Posts: 134
    Chest/Shoulders day
    (lbs x reps)

    inclined BB - 115x12/125x10/135x10 (with spot on last set)
    Flat DB - 45x12/50x10/50x10 (each hand)
    superset w flat flyes - 20x12 3 sets
    hammer chest press neutral grip - 110/120/13 all 12 reps

    smith machine MP - 90x12 100x10 110x10
    side laterals 20x12 3 sets (each hand)
    superset with front plate raise - 22x12 3 sets
    cable facepull - 90x12 3 sets

    hammer ab curls???? - 110x12 3sets
    (di ko alam tawag sa machine pero eto ung parang sitting ab curls tas may lever sa dibdib mo)
    superset with hanging leg raise/capt's chair - 12reps 3 sets

    Diet: today's my cheat day so........ whatever hahaha
  • bim323bim323 Posts: 134
    Back/Tri

    DL - 220x8/240x5/250x6 (beat PR 240lbs)
    Cable Lat pulldown - 110/120/130 x 12/10/8
    Bentover BB row - 90lbs x 12/10/10
    seated cable row -  110/120/130 x 12/10/8 (PR 130 w/ acceptble form)

    Close grip DB bench press - 40x12 45x10 50x8 (each hand)
    OH Bent over tri extension (rope) - 100/110/120 x 12/10/8
    Tri cable press down - 100/110/100 x 12/10/12 (bad form last set my tris were freakin burning)

    Hammer machin ab curler - 100/150/150 x 12/8/8 (overloading ng abs haha)
    superset cpts chair leg raise- BW 12x3

    target intake: 1800cals (lagpas konti 2000cals intake ko)
  • bim323bim323 Posts: 134
    Chest/Bi

    Flat BB - 144x12/155x10/166x8 (spotter on set 2 and 3)
    incline DB (weight/DB)- 40x12/45x10/50x8 (spotter on set 3); SS with incline flyes - 25 x 12 3 sets
    capt's chair dips - BW x 12/12/10 ; SS with Pec deck- 60/70/70 x 12reps

    close ez curl - 65x10/75x8/80x6 + 60x12 (pahabol lang since bad form ung last 2 sets)
    hammer - 30x12 3 sets (each)
    high cable curls - 30x12/40x12/30x12 per cable (first time & won't do it agian, can't feel the pump)
    concentration curls - 15lbs x 12 2 sets (pahabol lang since di ko nafeel ung prev exercise)

    ab roller- 12 / SS with 30 sec planks 3 sets

    target cals 1800
  • bim323bim323 Posts: 134
    Back squat (deep)- 110 lbs 10-12x3
    Leg press machine - 285 lbs 10-12x3
    Calvess extension (leg press) - 300lbs 10-12x3
    Leg Curl - 80 lbs 10-12x3

    DB Military Press - 35lbs/DB 10-12x3
    Side Lateral - 20lbs/db 10-12x3
    rear lateral - 15lbs/db 10-12x3
    cable upright - 80 lbs 10-12x3

    decline sit ups - 2.5lbs behind head 12x3
    SS with
    Decline russian twist - 15lbs 12x3

    Target intake - 1800 cals
  • bim323bim323 Posts: 134
    @Aestecniques @jomski @bane

    sir pa check aman kung tama ba ginagawa ko sa diet ko.. for the last 5 days eto halos diet ko

    breakfast: Whole wheat bread 2slices w/ 2tbsp peanut butter with pineapple fruit.. small size lang yung tig P10 na nilalako sa kalye haha

    snack: 3 whole eggs

    lunch: 150-200g chicken breast + green leafy vegies + 80g of beef (dpende sa luto sa canteen)

    merienda/pre WO: 1 can of century tuna

    dinner/post WO: chicken breast uli 100-200g depende kung gano karami itira sakin sa bahay

    Kakabili ko lang uli ng PM7 at crea last night so ngayon ko palang sya ipapasok uli sa diet ko... I don't eat rice although minsan pag gutom kumakain ako ng 1slice of wheat bread.

    Pa advise naman ano dapat ko i-improve sa diet ko..

    am I getting my target of 150g protein 50-100g carbs and 50-100 fat????(ina adjust ko ung fat at carb intake ko) 1800-1900cals yan depende sa dami ng carbs at fat

    help naman mga pre
  • jomskijomski Posts: 163
    Do you track it using myfitnesspal or any diet tracking apps? Thats the fastest way to know if you are hitting your macros.

    how are you doing the past 2-3 weeks? gaining weight? losing weight? maintaining? any changes when you look in the mirror?
  • bim323bim323 Posts: 134
    jomski wrote:
    Do you track it using myfitnesspal or any diet tracking apps? Thats the fastest way to know if you are hitting your macros.

    how are you doing the past 2-3 weeks? gaining weight? losing weight? maintaining? any changes when you look in the mirror?

    Sir @jomski goal ko is 300g/day ng chk brst thats about 60+ protein/day then the rest would come from other sources.. 150g protein is the target

    i try to plan all my meals ahead pero through google lng ang counting ko ng cals..wala pako MFP e..

    actually 1wk plang akong ganto...pa advise lng po para mas mapadali pag take down ko ng macros? Am i eating enough or sobra ba or kulang... un kasi naiisip ko bgo matulog haha effective ba si MFP??

    Or if my style kayo na mas madali sa pag plan ng meal paturo naman po..

    Salamt in advance
  • jomskijomski Posts: 163
    Check MFP. Makes your macro tracking easy. You can use your fb account sa MFP
  • bim323bim323 Posts: 134
    Ok sir @jomski.. pero sa 5days ko na no rice and maintaining a caloric def.. ive lost 2pounds nmn na or almost 2 lbs which is a good start (probably water weight although malakas ako mag water as in)... im just concerned sa protein intake bka dun kasi ako magkulang... anyways thank u sir hehe
  • AestecniquesAestecniques Posts: 487
    Do more extensive tracking as advised by @jomski, kung may idadagdag lang ako, personally I avoid peanut butter, wheat bread, high gly index fruits during fatloss program, lalo sa umaga when fat oxidation is higher. Peanut butter kasi taas ng asukal usually, tapos wheat bread natin dito sa pinas puro whole wheat flour ang ingredient, HGI fruits are easy access for energy and stimulate appetite. Those are the reason kaya di ko sila sinasama sa cut diet ko.
  • bim323bim323 Posts: 134
    Ok sir @aestecniques copy that... how bout oatmeal in the morning...would that be a better alt... then 3 egss for morning snack.....
  • bim323bim323 Posts: 134
    Chest/bi

    BB bench - 130 135 140 145 x 12 10 8 6
    Incilne db - 45 x 12x3 ss w/ incline flyes 20 x 12x3
    Cable cross low - 30 x12x3
    Dips (chest ver) -BW 12 10 10

    Bi curl tri set - 20lbs only
    12 wide
    12 normal
    12 close
    (All done without rest... for 3 rounds)

    Hammer slow negatives - 20 x 12x3 damn it burns!!!!

    Conentration - 15lbs x12x3 (my bi's are killing me i usually do 20-25lbs for conce)

    Meal plan: cheatday!!!!!!
  • badass_vinchbadass_vinch Posts: 4,471
    gusto mo mabilis na fatloss? wag ka na magcarbs at fat puro protein nalang kainin mo then magdagdag ka pa nga cardio everyday. Around 300g protein daily. Pag natagalan mo yang ganyan for sure papayat ka in no time. Wag ka lang din magrereklamo pag naubos muscle mo at naging 120-130lbs ka nalang kasi in real world ganyan ang kapalaran ng lifters sa level mo with less than a year of lifting.
  • BANEBANE Posts: 1,927
    badass_vinch wrote:
    gusto mo mabilis  na fatloss? wag ka na magcarbs at fat puro protein nalang kainin mo then magdagdag ka pa nga cardio everyday. Around 300g protein daily. Pag natagalan mo yang ganyan for sure papayat ka in no time. Wag ka lang din magrereklamo pag naubos muscle mo at naging 120-130lbs ka nalang kasi in real world ganyan ang kapalaran ng lifters sa level mo with less than a year of lifting.

    What he said.  :biggrin:
  • BANEBANE Posts: 1,927
    bim323 wrote:
    @Aestecniques  @jomski @bane

    sir pa check aman kung tama ba ginagawa ko sa diet ko.. for the last 5 days eto halos diet ko

    breakfast: Whole wheat bread 2slices w/ 2tbsp peanut butter with pineapple fruit.. small size lang yung tig P10 na nilalako sa kalye haha

    snack: 3 whole eggs

    lunch: 150-200g chicken breast + green leafy vegies + 80g of beef (dpende sa luto sa canteen)

    merienda/pre WO: 1 can of century tuna

    dinner/post WO: chicken breast uli 100-200g depende kung gano karami itira sakin sa bahay

    Kakabili ko lang uli ng PM7 at crea last night so ngayon ko palang sya ipapasok uli sa diet ko... I don't eat rice although minsan pag gutom kumakain ako ng 1slice of wheat bread.

    Pa advise naman ano dapat ko i-improve sa diet ko..

    am I getting my target of 150g protein 50-100g carbs and 50-100 fat????(ina adjust ko ung fat at carb intake ko)  1800-1900cals yan depende sa dami ng carbs at fat

    help naman mga pre

    looks good.. mag kanin ka nalang kesa wheat bread. overated yan. LOL basta ung training effort mo paps wag na wag mo ineneglect. youre into bodybuilding, may kanya kanya tayong approach, pwedeng may nag wowork sakin na di mag wowork sayo and vice versa pero ang pinag kapareho natin lahat is ung effort na ieexert mo
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