Ok sir @aestecniques copy that... how bout oatmeal in the morning...would that be a better alt... then 3 egss for morning snack.....
Yes bro, better alternative. Complex carbs ang oatmeal eh, if egg ang combo mo, dash of rock salt and pepper ang for taste mo...style lugaw na oatmeal.
Lat pull down - 100/110/120 x 12/10/9
V bar pull down - 100/110/120 x 12/10/9
DL - warm up 150x12....working sets 180/200/220 x 12/10/9
bent over row - 70 x 12x3sets
tricep cable press down drop/triset - 100/80/60 x 12/12/12 for 3 rounds (tri's burning as hell)
cable rope press down - 60/70/70 all 12x3sets
overhead DB extension - 35/40/45 all 12repsx3sets
I did some minor changes in my diet since naka bili nako ng PM7 at crea hehe may suggestions po ba kayo kasi napansin ko sa journal ambibilis nyo mag tunaw ng taba e haha
breakfast:
40g oatmeal (dry measure) w/ 10g of PM7 (parang champorado style!! sarap!!) + 1 egg
- or -
sandwich (white bread) sa canteen usually ham and cheese or tuna/chicken spread
w/ great taste white sugarfee coffee + 1egg
lunch:
150-250g chicken meat (usually breast part), veggies, + 1 ulam either chicken or beef (minsan pork)
i take sugarfree coffee after ng siesta sa afternoon break (hirap mag focus sa work pg aantok antok)
snack:
kahit ano bsta I try to stay away from sugary snacks pag puro matamis talaga menu sa canteen; i just opt for magic flakes + 2 eggs
Pre WO:
1scoop pm7 or 1 can tuna with 1/2 cup rice (lalo na pag heavy sets and routine)
dinner/post wo:
kahit ano ulam sa bahay basta karne at 1/2 cup rice at 1scoop PM7 w/ crea
daily goals ko sa diet:
3 eggs
2 scoops of PM7 (either pre and post WO or post WO lang)
100g carbs
BW in lbs = Protein in grams
target cals 1800 pa din
I track my diet w/ MFP na din.. dun ko minomonitor carb and protein intake ko.. sa fats di ko na masyado pinapansin kasi sakto naman lagi sa target intake ko.
How about fat intake? After your protein, fat should be your next priority (due to hormonal imbalances etc.), last priority is carbs.
Next, once you have figured out your fat intake, make it a habit to take weekly pictures, in the same lighting conditions with the same poses (you can be as creative as you want). And then comes the hardest part: CONSISTENCY.
Be consistent with your plan for 4-6 weeks (training and diet), for sure matutuwa ka sa makikita mong progress pictures.
You are doing good naman bro, focus na sa workouts, once the fat loss starts continuous na yan. Throw nuts into your diet...white bread wag daily^^.
Coffee! bro instead of 3 in 1, yung nescafe classic na stick plus stevia sachet..= 2 calories or negligible na...2 servings a day wont bite.
Sky Flakes just like sugary snacks and rice are simple carbs take moderately...Alternative ko diyan bro OAT 25 na nabibili sa Hypermarket.
Aestecniques ,
di lang ako bumibili ng mga nuts kasi mjo namamahalan ako haha pero ill add it sa grocery list ko bukas.
white bread, rice and soda crackers, minsan ko lang naman kainin yan pag yung naubos lang yung grocery ko at di pa ko nakakapag restock.. monitored naman kaya di lumalagpas sa 100g carbs target intake
coffee sige ill try black coffee w/ stevia. mjo di ko kasi gsto lasa ng black coffee e haha
sa workouts naman i think i'm doing good. i don't feel tired at di din naman humina ung mga buhat ko although i try to alternate heavy (pyramid style on compounds) and medium (iso and compound all 12repsx3sets) intensity per week.
mjo itatry ko lang mag back off sa protein kasi nung dinagdag ko ung pm7 sa diet ko mjo sumobra na ko sa target ko e.
ngayon ko lang narealize ambilis pala kunin ng 130-150g protein kahit sa food lang hehe pero wala e nabili ko na ung pm7 e
How about fat intake? After your protein, fat should be your next priority (due to hormonal imbalances etc.), last priority is carbs.
Next, once you have figured out your fat intake, make it a habit to take weekly pictures, in the same lighting conditions with the same poses (you can be as creative as you want). And then comes the hardest part: CONSISTENCY.
Be consistent with your plan for 4-6 weeks (training and diet), for sure matutuwa ka sa makikita mong progress pictures.
Good Luck Bro! Keep us updated :biggrin:
mjo di ko pinapansin ung fat intake sir kasi sumasakto naman sya sa target ko.. minsan kulang ng mga 10g minsan sobra..
pero ill take note of your tip pa din.
pag may big improvement na sa katawan ko ill post a before and after pic here... kaso mukang mtatagalan pa haha
tol wag ka masyado maconcious sa protein intake. ok lang if you go above your target. ITS PROTEIN! wag lang ung sobra sobra tlga. kahit 30 g pa yan basta pasok sa target cals mo IMO it wont affect you that much. iko personnaly i passed on the calculating. tagal na ko nag cacalculate pero for the past months guestimate lang ako. nag aadjust nalang ako sa gym. kung napadami ako ng cals. i hit cardio extra long. i add sets and what not. pag sakto lang kinain ko ill stick as planned. protein intake really never bothered me. as long as alam ko gamit ko sya sa grind ko errtime. i go effort vs food. thats me. personal approach and it worked sakin.
tol wag ka masyado maconcious sa protein intake. ok lang if you go above your target. ITS PROTEIN! wag lang ung sobra sobra tlga. kahit 30 g pa yan basta pasok sa target cals mo IMO it wont affect you that much. iko personnaly i passed on the calculating. tagal na ko nag cacalculate pero for the past months guestimate lang ako. nag aadjust nalang ako sa gym. kung napadami ako ng cals. i hit cardio extra long. i add sets and what not. pag sakto lang kinain ko ill stick as planned. protein intake really never bothered me. as long as alam ko gamit ko sya sa grind ko errtime. i go effort vs food. thats me. personal approach and it worked sakin.
Thank you sir sa advice hehe minsan mejo nakaka praning nga mga count ng macros.. buti na lang may MFP na haha
sige ieenjoy ko lang sir bsta pasok sa target cals ko at OK ang training session un ang importante haha.
sakto pa nagstart na inter dept. league sa office namin kaya sure na may once or twice a week akong basketball game!! good cardio na din un parang hiit na din kung may pacing yung laro.
You are doing good naman bro, focus na sa workouts, once the fat loss starts continuous na yan. Throw nuts into your diet...white bread wag daily^^.
Coffee! bro instead of 3 in 1, yung nescafe classic na stick plus stevia sachet..= 2 calories or negligible na...2 servings a day wont bite.
Sky Flakes just like sugary snacks and rice are simple carbs take moderately...Alternative ko diyan bro OAT 25 na nabibili sa Hypermarket.
Aestecniques ,
di lang ako bumibili ng mga nuts kasi mjo namamahalan ako haha pero ill add it sa grocery list ko bukas.
white bread, rice and soda crackers, minsan ko lang naman kainin yan pag yung naubos lang yung grocery ko at di pa ko nakakapag restock.. monitored naman kaya di lumalagpas sa 100g carbs target intake
coffee sige ill try black coffee w/ stevia. mjo di ko kasi gsto lasa ng black coffee e haha
sa workouts naman i think i'm doing good. i don't feel tired at di din naman humina ung mga buhat ko although i try to alternate heavy (pyramid style on compounds) and medium (iso and compound all 12repsx3sets) intensity per week.
mjo itatry ko lang mag back off sa protein kasi nung dinagdag ko ung pm7 sa diet ko mjo sumobra na ko sa target ko e.
ngayon ko lang narealize ambilis pala kunin ng 130-150g protein kahit sa food lang hehe pero wala e nabili ko na ung pm7 e
Thats good bro, there are more issue regarding simple carbs kasi when it regards to fat loss, not just it packs high calories but also able to mess with insulin sensitivity pero katulad nga ng sabi mo if taken moderately ok naman...although I prefer it after workouts. On point na program mo bro...keep rockin'!
Back squat 155/165/175 x 12,12,10
Legpress 260/280/290 x 12, 3sets SS w/
Calves extension 20x3sets
Leg curl 90x12x3sets
MP on smith machine 60x12x4sets
Side laterals 15lbs each x12x3sets slow negatives
Ez upright row 60lbsx12x3sets
Face pull 70lbs 12x3sets slow negatives
Decline ab situps 12x3sets SS w/
Capts chair leg raise 12x3sets
warmup - 10 chins + 20 pushups
Flat Bench BB - 110x12 first set (mejo warmup)
working sets - 144/155/166 x 10/8/6 (spot sa 2 and 3 set)
Incline DB - 40/45/50(each) x 12/12/12 (spot sa last 2 reps ng last set)
cable cross (low) - 30/40/40 x 12/11/12
SS w/ HS seated chest press - 130x12x3sets
(di ko natapos ung sa 2set natawa kasi ako sa eat bulaga e haha lecheng aldub yan)
ez curls - 60x12x3sets slow negatives
cable hammer curl - 70x12x3sets SS w/ alt DB twisting curls 20x12x3 (each db)
concentration curls 20x12x3 each hand
alternate curls - 30x12x2 (each hand) tinry ko lng kung makakaya ko na walang daya ng mumentum, mejo fail pa haha
Been on a 3 day slack due to seminars (3 days ka ba naman umuwi ng 8pm from makati tas sa antipolo pa bahay mo e.. malamang mapag sarahan ka ng gym >_<.. )
Not to mention my diet was on the sideline as well.. although i was still able to get my target protein intake; my total cals for 3days was 2100-2600... still below my maintenance level (2300) but 1800 is the daily goal.
back on track today
Back/tri
warmup - reverse grip close pull ups x 10 with close pushups 20
DL - 180/200/220/250 x 12/10/8/4+2 (New PR 250, had to catch my breath on the last 2 reps)
wide lat pull down - 110/120/130 x 12/10/8 (better form on last set compared last week)
close lat pull down (neutral grip) - 110/120/130 x 12/10/8
wide BO row - 80/85/90 x 12/10/10
Tri V push down - 100x12x3
bentover rope OH extension - 80x12x3
dips tri version - BWx12x3
SS w/ rope push down - 60x12x3
cals intake 1800 (intake was only 1500 cals, felt guilty the last 3 days and tried to make up for today)
back squats warmup - 110 x 15
working sets - 155/165/175 x 12x10x9
leg press ss w/ calves extension - 285x12 / 285x20 all for 3 sets
db shoulder press - 35/40/45 (each db) 12x11x9 (spot on last set)
seating side laterals - 15 (each db) x 12 for 3 sets (slow negatives)
cable upright row - 80/90/100 all 12 reps
rear laterals (chest leaning on incline bench) 10 (each db) x 12 for 3 sets (slow negatives)
decline ab curl x 12 SS w/ hanging leg raise x 12 for 3 sets
cals 1800
from 157 to 150-152 in 3 weeks w/o strength loss (mejo disrupted ang diet dahil sa mga okasyon)
Lookin' good bro. Nice fatloss rate
Sir kelan bako mag aadjsut ng cals intake?? At ano tips pag nag fatloss plateu na? Ano dapat gawin
Gaano na katagal cutting mo bro? I recompute calorie intake every 15 lbs lost or gained. Usually sa ganung change lang din kasi ko nakita na nagbabago ng considerable ang mga calculators.
I consider fatloss plateu if 3 weeks wala pa din loss, when that happens , I crawl (gradually increase) back to maintenance then back again to deficit.
back squats warmup - 110 x 15
working sets - 155/165/175 x 12x10x9
leg press ss w/ calves extension - 285x12 / 285x20 all for 3 sets
db shoulder press - 35/40/45 (each db) 12x11x9 (spot on last set)
seating side laterals - 15 (each db) x 12 for 3 sets (slow negatives)
cable upright row - 80/90/100 all 12 reps
rear laterals (chest leaning on incline bench) 10 (each db) x 12 for 3 sets (slow negatives)
decline ab curl x 12 SS w/ hanging leg raise x 12 for 3 sets
cals 1800
from 157 to 150-152 in 3 weeks w/o strength loss (mejo disrupted ang diet dahil sa mga okasyon)
Lookin' good bro. Nice fatloss rate
Sir kelan bako mag aadjsut ng cals intake?? At ano tips pag nag fatloss plateu na? Ano dapat gawin
Gaano na katagal cutting mo bro? I recompute calorie intake every 15 lbs lost or gained. Usually sa ganung change lang din kasi ko nakita na nagbabago ng considerable ang mga calculators.
I consider fatloss plateu if 3 weeks wala pa din loss, when that happens , I crawl (gradually increase) back to maintenance then back again to deficit.
Ah ok ive been on 3wks cut (1.5-2lbs loss per wk) going on 4th this 1st week ng sept.... Sana maging 148-150 na this week hehe..
OK so base dun sa sinabi mo sir, pag nag 145 or lower na ako tska ako mag recalculate.. what if 145 na ako then the following week nkapag lose pa din ako? should i recalculate or steady lang hangang sa mag plateau ung fatloss ko??
pag plateau for naman, mag slowly increase ng cals then cut again??? gano kadaming cals i-add ko at gano katagal bago ako mag cut uli??
Chest/ Bi (moderate weight w/ higher reps)
warm up - chinsx10, close pushupsx20, and bb bench 100x12
BB Bench -145lbs 9+3/8+4/8+4 (rest pause for 10 secs)
DB Incline - 40/45/45 all 12repsx3sets
Dips (lower chest) - BW x 12/12/10
Pec dec - 60/50/50 x 12/12/12 (set 1 was ok but form was bad so i went low on the weight)
ez bi curl (close) - 60/65/70 x 12/11/10 (slow negatives)
db hammer curl - 25each x12x3sets (slow negatives)
cable curl (normal) - 70x12x3
concentration curls - 20x12x3 (i can go heavier but i like the pump i was getting and I could really feel my bi's flexing and doing the work)
back squats warmup - 110 x 15
working sets - 155/165/175 x 12x10x9
leg press ss w/ calves extension - 285x12 / 285x20 all for 3 sets
db shoulder press - 35/40/45 (each db) 12x11x9 (spot on last set)
seating side laterals - 15 (each db) x 12 for 3 sets (slow negatives)
cable upright row - 80/90/100 all 12 reps
rear laterals (chest leaning on incline bench) 10 (each db) x 12 for 3 sets (slow negatives)
decline ab curl x 12 SS w/ hanging leg raise x 12 for 3 sets
cals 1800
from 157 to 150-152 in 3 weeks w/o strength loss (mejo disrupted ang diet dahil sa mga okasyon)
Lookin' good bro. Nice fatloss rate
Sir kelan bako mag aadjsut ng cals intake?? At ano tips pag nag fatloss plateu na? Ano dapat gawin
Gaano na katagal cutting mo bro? I recompute calorie intake every 15 lbs lost or gained. Usually sa ganung change lang din kasi ko nakita na nagbabago ng considerable ang mga calculators.
I consider fatloss plateu if 3 weeks wala pa din loss, when that happens , I crawl (gradually increase) back to maintenance then back again to deficit.
Ah ok ive been on 3wks cut (1.5-2lbs loss per wk) going on 4th this 1st week ng sept.... Sana maging 148-150 na this week hehe..
OK so base dun sa sinabi mo sir, pag nag 145 or lower na ako tska ako mag recalculate.. what if 145 na ako then the following week nkapag lose pa din ako? should i recalculate or steady lang hangang sa mag plateau ung fatloss ko??
pag plateau for naman, mag slowly increase ng cals then cut again??? gano kadaming cals i-add ko at gano katagal bago ako mag cut uli??
Thanks sir sa pag sagot hehe
I recommend to recalculate kahit naglolose ka pa, to make sure that you are utilizing the recommended calorie deficiency.
Increase back to your maintenance, then after eating at maintenance for a week, drop again to calorie deficit.
For increments, spread it out that in the fourth week of increasing, you are already at your maintenance calories.
I think meron yata ako sa journal ko ng mas itemized na instruction nito.
back squats warmup - 110 x 15
working sets - 155/165/175 x 12x10x9
leg press ss w/ calves extension - 285x12 / 285x20 all for 3 sets
db shoulder press - 35/40/45 (each db) 12x11x9 (spot on last set)
seating side laterals - 15 (each db) x 12 for 3 sets (slow negatives)
cable upright row - 80/90/100 all 12 reps
rear laterals (chest leaning on incline bench) 10 (each db) x 12 for 3 sets (slow negatives)
decline ab curl x 12 SS w/ hanging leg raise x 12 for 3 sets
cals 1800
from 157 to 150-152 in 3 weeks w/o strength loss (mejo disrupted ang diet dahil sa mga okasyon)
Lookin' good bro. Nice fatloss rate
Sir kelan bako mag aadjsut ng cals intake?? At ano tips pag nag fatloss plateu na? Ano dapat gawin
Gaano na katagal cutting mo bro? I recompute calorie intake every 15 lbs lost or gained. Usually sa ganung change lang din kasi ko nakita na nagbabago ng considerable ang mga calculators.
I consider fatloss plateu if 3 weeks wala pa din loss, when that happens , I crawl (gradually increase) back to maintenance then back again to deficit.
Ah ok ive been on 3wks cut (1.5-2lbs loss per wk) going on 4th this 1st week ng sept.... Sana maging 148-150 na this week hehe..
OK so base dun sa sinabi mo sir, pag nag 145 or lower na ako tska ako mag recalculate.. what if 145 na ako then the following week nkapag lose pa din ako? should i recalculate or steady lang hangang sa mag plateau ung fatloss ko??
pag plateau for naman, mag slowly increase ng cals then cut again??? gano kadaming cals i-add ko at gano katagal bago ako mag cut uli??
Thanks sir sa pag sagot hehe
I recommend to recalculate kahit naglolose ka pa, to make sure that you are utilizing the recommended calorie deficiency.
Increase back to your maintenance, then after eating at maintenance for a week, drop again to calorie deficit.
For increments, spread it out that in the fourth week of increasing, you are already at your maintenance calories.
I think meron yata ako sa journal ko ng mas itemized na instruction nito.
"Increase back to your maintenance, then after eating at maintenance for a week, drop again to calorie deficit.
For increments, spread it out that in the fourth week of increasing, you are already at your maintenance calories."
Sir clarify ko lang to.. mejo naguluhan kasi ako e... slowly increase to maintenance level for a week? pero dun sa second statement spread out ko so that sa 4th wk nasa maintenance level na ako..
so meaning.... 1 month ako mag incremental increase to maintenance level then, stay in maintenance level for a week.. tapos back to cut???tama ba??? hehe
Ill check your journal sir mga what page un??hehe thanks talaga sa pag sagot sir... dami ko natututunan sayo at sa iba pang mga brader dto sa PBB.. hehe
DL- 200x12x3sets
Wide lat pulldown -110x12x3 SS w/
Tri cable pressdown - 80x12x3
(Felt dizzy and weak as shit... kulang kasi sa tulog at nalipasan ng gutom)
Vbar pull down - 100x12x3 SS w/
Db tri OH extension - 45x12x3 (felt like i needed to lower the weight..konting ingat lang since hilo ako)
Seated Cable vbar row- 100x12x3 SS w/
Tri rope press down - 60x12x3
Haven't renewed my gym membership w/c expired last Sept 5, 2015. Mejo busy kasi sa work at dahil sa lecheng trapik sa EDSA nakaka ubos ng pasensha. Pag uwi ko bagsak na agad ako.
Also, I'm feeling pain sa lower back after our basketball game nung monday. Siguro dahil mjo pisikal laro at napilitan ako mag Center (dahil kulang player namin, ako na 5'6, 1-2 guard lang e napilitan mag center for more than a qtr haha) dahil na din siguro sa kaka boxout sa mas malaki at matangkad sakin.
No training for almost 5days straight although still eating on a deficit. di nga lang ganun ka clean diet kasi di pa nakapag grocery uli.
Haven't renewed my gym membership w/c expired last Sept 5, 2015. Mejo busy kasi sa work at dahil sa lecheng trapik sa EDSA nakaka ubos ng pasensha. Pag uwi ko bagsak na agad ako.
Also, I'm feeling pain sa lower back after our basketball game nung monday. Siguro dahil mjo pisikal laro at napilitan ako mag Center (dahil kulang player namin, ako na 5'6, 1-2 guard lang e napilitan mag center for more than a qtr haha) dahil na din siguro sa kaka boxout sa mas malaki at matangkad sakin.
No training for almost 5days straight although still eating on a deficit. di nga lang ganun ka clean diet kasi di pa nakapag grocery uli.
how about BW exercises at home? hehe. ako thankful nadin kasi 1-130 hrs lang byahe ko pauwi. di ko nadadaanan ung malulupit na traffic sa araw araw na ginawa ng dyos. malala na sakin ung A.bonifacio to Edsa pero after nun kaya na. kung nasa situation mo ko mababaliw siguro ako knowing na lecheng traffic lang ang dahilan. quick fix, wala ba gym na malapit sa workplace mo para dun kna mag patay ng oras? hehe
Wala sir @BANE e haha madalas kasi ako nsa field; palipat lipat ng office kaya iba iba lugar na pinang gagalingan ko...
after kasi nang mahabang trapik nakaka tamaran ko na mag workout... aalis sa opisina ng 6-7 tas dadating ka ng bahay mga 9-10 na ng gabi,, BS diba hahaha tas gigising ka na naman ng maaga kinabukasan... by next wk siguro makakapag buhat na ako uli, sana..haha
Haven't renewed my gym membership w/c expired last Sept 5, 2015. Mejo busy kasi sa work at dahil sa lecheng trapik sa EDSA nakaka ubos ng pasensha. Pag uwi ko bagsak na agad ako.
Also, I'm feeling pain sa lower back after our basketball game nung monday. Siguro dahil mjo pisikal laro at napilitan ako mag Center (dahil kulang player namin, ako na 5'6, 1-2 guard lang e napilitan mag center for more than a qtr haha) dahil na din siguro sa kaka boxout sa mas malaki at matangkad sakin.
No training for almost 5days straight although still eating on a deficit. di nga lang ganun ka clean diet kasi di pa nakapag grocery uli.
Consider it as week off, every 8-10 weeks naman of continuous intense workout, advisable yun. dahil nagkaroon ka ng unscheduled pagpalitin mo na lang^^
Haven't renewed my gym membership w/c expired last Sept 5, 2015. Mejo busy kasi sa work at dahil sa lecheng trapik sa EDSA nakaka ubos ng pasensha. Pag uwi ko bagsak na agad ako.
Also, I'm feeling pain sa lower back after our basketball game nung monday. Siguro dahil mjo pisikal laro at napilitan ako mag Center (dahil kulang player namin, ako na 5'6, 1-2 guard lang e napilitan mag center for more than a qtr haha) dahil na din siguro sa kaka boxout sa mas malaki at matangkad sakin.
No training for almost 5days straight although still eating on a deficit. di nga lang ganun ka clean diet kasi di pa nakapag grocery uli.
Consider it as week off, every 8-10 weeks naman of continuous intense workout, advisable yun. dahil nagkaroon ka ng unscheduled pagpalitin mo na lang^^
Haven't renewed my gym membership w/c expired last Sept 5, 2015. Mejo busy kasi sa work at dahil sa lecheng trapik sa EDSA nakaka ubos ng pasensha. Pag uwi ko bagsak na agad ako.
Also, I'm feeling pain sa lower back after our basketball game nung monday. Siguro dahil mjo pisikal laro at napilitan ako mag Center (dahil kulang player namin, ako na 5'6, 1-2 guard lang e napilitan mag center for more than a qtr haha) dahil na din siguro sa kaka boxout sa mas malaki at matangkad sakin.
No training for almost 5days straight although still eating on a deficit. di nga lang ganun ka clean diet kasi di pa nakapag grocery uli.
Consider it as week off, every 8-10 weeks naman of continuous intense workout, advisable yun. dahil nagkaroon ka ng unscheduled pagpalitin mo na lang^^
Onga sir e i'm making the most out of it na lang since wala nmn ako magagawa hehe.. hanep sir, angas na ng built mo ah. anong current weight at BF% mo... konti pa, magiging malapit din built ko sa ganyan haha tiwala lang
Haven't renewed my gym membership w/c expired last Sept 5, 2015. Mejo busy kasi sa work at dahil sa lecheng trapik sa EDSA nakaka ubos ng pasensha. Pag uwi ko bagsak na agad ako.
Also, I'm feeling pain sa lower back after our basketball game nung monday. Siguro dahil mjo pisikal laro at napilitan ako mag Center (dahil kulang player namin, ako na 5'6, 1-2 guard lang e napilitan mag center for more than a qtr haha) dahil na din siguro sa kaka boxout sa mas malaki at matangkad sakin.
No training for almost 5days straight although still eating on a deficit. di nga lang ganun ka clean diet kasi di pa nakapag grocery uli.
Consider it as week off, every 8-10 weeks naman of continuous intense workout, advisable yun. dahil nagkaroon ka ng unscheduled pagpalitin mo na lang^^
Haven't renewed my gym membership w/c expired last Sept 5, 2015. Mejo busy kasi sa work at dahil sa lecheng trapik sa EDSA nakaka ubos ng pasensha. Pag uwi ko bagsak na agad ako.
Also, I'm feeling pain sa lower back after our basketball game nung monday. Siguro dahil mjo pisikal laro at napilitan ako mag Center (dahil kulang player namin, ako na 5'6, 1-2 guard lang e napilitan mag center for more than a qtr haha) dahil na din siguro sa kaka boxout sa mas malaki at matangkad sakin.
No training for almost 5days straight although still eating on a deficit. di nga lang ganun ka clean diet kasi di pa nakapag grocery uli.
Consider it as week off, every 8-10 weeks naman of continuous intense workout, advisable yun. dahil nagkaroon ka ng unscheduled pagpalitin mo na lang^^
Onga sir e i'm making the most out of it na lang since wala nmn ako magagawa hehe.. hanep sir, angas na ng built mo ah. anong current weight at BF% mo... konti pa, magiging malapit din built ko sa ganyan haha tiwala lang
Chest/tri day s....ince imma work out my back tom.. after a wk back to chest/bi back/tri split
Bb bench warm up - oly bar x 15 then 90lbsx15
Working sets - 130x12x3sets
Incline db - 45eachx12x3sets
Cable cross low - 30eachx12x3
Parallel bar dips - BWx12x3
Seated chest press - 130x12x3
Cable tri pushdown - 80x12x3
OH cable rope extension - 70x12x3
Alt cable pushdown - 40x12x3
Comments
Yes bro, better alternative. Complex carbs ang oatmeal eh, if egg ang combo mo, dash of rock salt and pepper ang for taste mo...style lugaw na oatmeal.
Warm up cable chins - 60x12 and 150x6
Lat pull down - 100/110/120 x 12/10/9
V bar pull down - 100/110/120 x 12/10/9
DL - warm up 150x12....working sets 180/200/220 x 12/10/9
bent over row - 70 x 12x3sets
tricep cable press down drop/triset - 100/80/60 x 12/12/12 for 3 rounds (tri's burning as hell)
cable rope press down - 60/70/70 all 12x3sets
overhead DB extension - 35/40/45 all 12repsx3sets
target - 1800cals
warm up BB Bench flat - 60x12x2sets
BB bench flat - 145 x 12 3sets
BB bench incline - 120 x 12 3 sets
HS Seated push press (neutral) - 130 x 12 3 sets
Pec dec - 60 x 12 3 sets
EZ Bi curl (out) - 50 x 12 3 sets
EZ Bi curl (close) - 50 x 12 3 sets
DB hammer curl - 20 x 12 3 sets
cable rope ab curl - 100/120/120 x 12
SS w/
standing DB oblique curl - 40 x 12
3sets
target 1800cals
I did some minor changes in my diet since naka bili nako ng PM7 at crea hehe may suggestions po ba kayo kasi napansin ko sa journal ambibilis nyo mag tunaw ng taba e haha
breakfast:
40g oatmeal (dry measure) w/ 10g of PM7 (parang champorado style!! sarap!!) + 1 egg
- or -
sandwich (white bread) sa canteen usually ham and cheese or tuna/chicken spread
w/ great taste white sugarfee coffee + 1egg
lunch:
150-250g chicken meat (usually breast part), veggies, + 1 ulam either chicken or beef (minsan pork)
i take sugarfree coffee after ng siesta sa afternoon break (hirap mag focus sa work pg aantok antok)
snack:
kahit ano bsta I try to stay away from sugary snacks pag puro matamis talaga menu sa canteen; i just opt for magic flakes + 2 eggs
Pre WO:
1scoop pm7 or 1 can tuna with 1/2 cup rice (lalo na pag heavy sets and routine)
dinner/post wo:
kahit ano ulam sa bahay basta karne at 1/2 cup rice at 1scoop PM7 w/ crea
daily goals ko sa diet:
3 eggs
2 scoops of PM7 (either pre and post WO or post WO lang)
100g carbs
BW in lbs = Protein in grams
target cals 1800 pa din
I track my diet w/ MFP na din.. dun ko minomonitor carb and protein intake ko.. sa fats di ko na masyado pinapansin kasi sakto naman lagi sa target intake ko.
Next, once you have figured out your fat intake, make it a habit to take weekly pictures, in the same lighting conditions with the same poses (you can be as creative as you want). And then comes the hardest part: CONSISTENCY.
Be consistent with your plan for 4-6 weeks (training and diet), for sure matutuwa ka sa makikita mong progress pictures.
Good Luck Bro! Keep us updated :biggrin:
Coffee! bro instead of 3 in 1, yung nescafe classic na stick plus stevia sachet..= 2 calories or negligible na...2 servings a day wont bite.
Sky Flakes just like sugary snacks and rice are simple carbs take moderately...Alternative ko diyan bro OAT 25 na nabibili sa Hypermarket.
Aestecniques ,
di lang ako bumibili ng mga nuts kasi mjo namamahalan ako haha pero ill add it sa grocery list ko bukas.
white bread, rice and soda crackers, minsan ko lang naman kainin yan pag yung naubos lang yung grocery ko at di pa ko nakakapag restock.. monitored naman kaya di lumalagpas sa 100g carbs target intake
coffee sige ill try black coffee w/ stevia. mjo di ko kasi gsto lasa ng black coffee e haha
sa workouts naman i think i'm doing good. i don't feel tired at di din naman humina ung mga buhat ko although i try to alternate heavy (pyramid style on compounds) and medium (iso and compound all 12repsx3sets) intensity per week.
mjo itatry ko lang mag back off sa protein kasi nung dinagdag ko ung pm7 sa diet ko mjo sumobra na ko sa target ko e.
ngayon ko lang narealize ambilis pala kunin ng 130-150g protein kahit sa food lang hehe pero wala e nabili ko na ung pm7 e
mjo di ko pinapansin ung fat intake sir kasi sumasakto naman sya sa target ko.. minsan kulang ng mga 10g minsan sobra..
pero ill take note of your tip pa din.
pag may big improvement na sa katawan ko ill post a before and after pic here... kaso mukang mtatagalan pa haha
salamat sir.
Thank you sir sa advice hehe minsan mejo nakaka praning nga mga count ng macros.. buti na lang may MFP na haha
sige ieenjoy ko lang sir bsta pasok sa target cals ko at OK ang training session un ang importante haha.
sakto pa nagstart na inter dept. league sa office namin kaya sure na may once or twice a week akong basketball game!! good cardio na din un parang hiit na din kung may pacing yung laro.
Back squat 155/165/175 x 12,12,10
Legpress 260/280/290 x 12, 3sets SS w/
Calves extension 20x3sets
Leg curl 90x12x3sets
MP on smith machine 60x12x4sets
Side laterals 15lbs each x12x3sets slow negatives
Ez upright row 60lbsx12x3sets
Face pull 70lbs 12x3sets slow negatives
Decline ab situps 12x3sets SS w/
Capts chair leg raise 12x3sets
Target cals 1800
warmup - 10 chins + 20 pushups
Flat Bench BB - 110x12 first set (mejo warmup)
working sets - 144/155/166 x 10/8/6 (spot sa 2 and 3 set)
Incline DB - 40/45/50(each) x 12/12/12 (spot sa last 2 reps ng last set)
cable cross (low) - 30/40/40 x 12/11/12
SS w/ HS seated chest press - 130x12x3sets
(di ko natapos ung sa 2set natawa kasi ako sa eat bulaga e haha lecheng aldub yan)
ez curls - 60x12x3sets slow negatives
cable hammer curl - 70x12x3sets SS w/ alt DB twisting curls 20x12x3 (each db)
concentration curls 20x12x3 each hand
alternate curls - 30x12x2 (each hand) tinry ko lng kung makakaya ko na walang daya ng mumentum, mejo fail pa haha
cheatday!!!!!!
Not to mention my diet was on the sideline as well.. although i was still able to get my target protein intake; my total cals for 3days was 2100-2600... still below my maintenance level (2300) but 1800 is the daily goal.
back on track today
Back/tri
warmup - reverse grip close pull ups x 10 with close pushups 20
DL - 180/200/220/250 x 12/10/8/4+2 (New PR 250, had to catch my breath on the last 2 reps)
wide lat pull down - 110/120/130 x 12/10/8 (better form on last set compared last week)
close lat pull down (neutral grip) - 110/120/130 x 12/10/8
wide BO row - 80/85/90 x 12/10/10
Tri V push down - 100x12x3
bentover rope OH extension - 80x12x3
dips tri version - BWx12x3
SS w/ rope push down - 60x12x3
cals intake 1800 (intake was only 1500 cals, felt guilty the last 3 days and tried to make up for today)
back squats warmup - 110 x 15
working sets - 155/165/175 x 12x10x9
leg press ss w/ calves extension - 285x12 / 285x20 all for 3 sets
db shoulder press - 35/40/45 (each db) 12x11x9 (spot on last set)
seating side laterals - 15 (each db) x 12 for 3 sets (slow negatives)
cable upright row - 80/90/100 all 12 reps
rear laterals (chest leaning on incline bench) 10 (each db) x 12 for 3 sets (slow negatives)
decline ab curl x 12 SS w/ hanging leg raise x 12 for 3 sets
cals 1800
from 157 to 150-152 in 3 weeks w/o strength loss (mejo disrupted ang diet dahil sa mga okasyon)
Lookin' good bro. Nice fatloss rate
Sir kelan bako mag aadjsut ng cals intake?? At ano tips pag nag fatloss plateu na? Ano dapat gawin
I consider fatloss plateu if 3 weeks wala pa din loss, when that happens , I crawl (gradually increase) back to maintenance then back again to deficit.
Ah ok ive been on 3wks cut (1.5-2lbs loss per wk) going on 4th this 1st week ng sept.... Sana maging 148-150 na this week hehe..
OK so base dun sa sinabi mo sir, pag nag 145 or lower na ako tska ako mag recalculate.. what if 145 na ako then the following week nkapag lose pa din ako? should i recalculate or steady lang hangang sa mag plateau ung fatloss ko??
pag plateau for naman, mag slowly increase ng cals then cut again??? gano kadaming cals i-add ko at gano katagal bago ako mag cut uli??
Thanks sir sa pag sagot hehe
warm up - chinsx10, close pushupsx20, and bb bench 100x12
BB Bench -145lbs 9+3/8+4/8+4 (rest pause for 10 secs)
DB Incline - 40/45/45 all 12repsx3sets
Dips (lower chest) - BW x 12/12/10
Pec dec - 60/50/50 x 12/12/12 (set 1 was ok but form was bad so i went low on the weight)
ez bi curl (close) - 60/65/70 x 12/11/10 (slow negatives)
db hammer curl - 25each x12x3sets (slow negatives)
cable curl (normal) - 70x12x3
concentration curls - 20x12x3 (i can go heavier but i like the pump i was getting and I could really feel my bi's flexing and doing the work)
walk home 10mins
1800 cals done
Increase back to your maintenance, then after eating at maintenance for a week, drop again to calorie deficit.
For increments, spread it out that in the fourth week of increasing, you are already at your maintenance calories.
I think meron yata ako sa journal ko ng mas itemized na instruction nito.
"Increase back to your maintenance, then after eating at maintenance for a week, drop again to calorie deficit.
For increments, spread it out that in the fourth week of increasing, you are already at your maintenance calories."
Sir clarify ko lang to.. mejo naguluhan kasi ako e... slowly increase to maintenance level for a week? pero dun sa second statement spread out ko so that sa 4th wk nasa maintenance level na ako..
so meaning.... 1 month ako mag incremental increase to maintenance level then, stay in maintenance level for a week.. tapos back to cut???tama ba??? hehe
Ill check your journal sir mga what page un??hehe thanks talaga sa pag sagot sir... dami ko natututunan sayo at sa iba pang mga brader dto sa PBB.. hehe
Warm up chinsx10 and pushupsx20
DL- 200x12x3sets
Wide lat pulldown -110x12x3 SS w/
Tri cable pressdown - 80x12x3
(Felt dizzy and weak as shit... kulang kasi sa tulog at nalipasan ng gutom)
Vbar pull down - 100x12x3 SS w/
Db tri OH extension - 45x12x3 (felt like i needed to lower the weight..konting ingat lang since hilo ako)
Seated Cable vbar row- 100x12x3 SS w/
Tri rope press down - 60x12x3
Cable crunches - 80x12x2
Walk home feeling weak and shitty....
Cals 1600 only i went to bed early kasi
Also, I'm feeling pain sa lower back after our basketball game nung monday. Siguro dahil mjo pisikal laro at napilitan ako mag Center (dahil kulang player namin, ako na 5'6, 1-2 guard lang e napilitan mag center for more than a qtr haha) dahil na din siguro sa kaka boxout sa mas malaki at matangkad sakin.
No training for almost 5days straight although still eating on a deficit. di nga lang ganun ka clean diet kasi di pa nakapag grocery uli.
Hoping to get back on track sa Sat.
buti pa kayo sir @BANE @aestecniques tuloy tuloy ang buhat hahaha
how about BW exercises at home? hehe. ako thankful nadin kasi 1-130 hrs lang byahe ko pauwi. di ko nadadaanan ung malulupit na traffic sa araw araw na ginawa ng dyos. malala na sakin ung A.bonifacio to Edsa pero after nun kaya na. kung nasa situation mo ko mababaliw siguro ako knowing na lecheng traffic lang ang dahilan. quick fix, wala ba gym na malapit sa workplace mo para dun kna mag patay ng oras? hehe
after kasi nang mahabang trapik nakaka tamaran ko na mag workout... aalis sa opisina ng 6-7 tas dadating ka ng bahay mga 9-10 na ng gabi,, BS diba hahaha tas gigising ka na naman ng maaga kinabukasan... by next wk siguro makakapag buhat na ako uli, sana..haha
Onga sir e i'm making the most out of it na lang since wala nmn ako magagawa hehe.. hanep sir, angas na ng built mo ah. anong current weight at BF% mo... konti pa, magiging malapit din built ko sa ganyan haha tiwala lang
Chest/tri day s....ince imma work out my back tom.. after a wk back to chest/bi back/tri split
Bb bench warm up - oly bar x 15 then 90lbsx15
Working sets - 130x12x3sets
Incline db - 45eachx12x3sets
Cable cross low - 30eachx12x3
Parallel bar dips - BWx12x3
Seated chest press - 130x12x3
Cable tri pushdown - 80x12x3
OH cable rope extension - 70x12x3
Alt cable pushdown - 40x12x3
Decline ab curl x12x3 ss reverse curl x12x3
Target cals 1800