kaya naman pre... half of the time haha. ang problem is tracking. Kahit may timbangan pa ako, at the most 80% accurate lang ang nalalagay ko. So kung baga estimate nalang talaga
you didnt say guesstimate, that 1300 calories of yours, its a problem waiting to happen...thats what happened to the contestants of the biggest loser, too low calories plus physical activity equals to metabolic damage, plus rest days...thats when you need those calories the most, when you are recuperating...think about it, when your body has limited calories, where do you think it will look for macros? your existing muscle...good luck
@TRoll_W_a_Heart said:
you didnt say guesstimate, that 1300 calories of yours, its a problem waiting to happen...thats what happened to the contestants of the biggest loser, too low calories plus physical activity equals to metabolic damage, plus rest days...thats when you need those calories the most, when you are recuperating...think about it, when your body has limited calories, where do you think it will look for macros? your existing muscle...good luck
Ah sorry mali yung pagkakasabi ko. Hindi siya guesstimate sa calories. More of sure ako na lumalagpas ako ng 1200 calories. Hindi ko lang sure kung saktong 1300. Measured almost all ng kinakain ko via weighing scale. Limited yung kinakain ko na hindi ko natitimbang. Using the USDA website, i have a good tracker of calories. Ibig ko lang sabihin is syempre hindi ko maestimate yung mga oils na ginamit sa food etc.
Bench Press 2x6-8
1st set: 1x6 105lbs
2nd set: 1x7 95lbs
Same weight next week
Incline Dumbell Press 2x6-8
1st set: 1x8 35 lbs
2nd set: 1x9 30 lbs
Increase weight or reps next week
Barbell Curls 2x6-8
1st set: 1x6 53 lbs
2nd set: 1x7 48 lbs
Same weight next week
Single Arm Tricep Extensions 2x6-8
1st set: 1x5 20 lbs
2nd set: 1x6 15 lbs
Same weight next week
Fasting:
Leangains Day 42
Last meal yesterday: 8pm
First meal today: 12nn
Fed training
Post workout meal: 6:30 pm
Last meal today: 8pm
Notes:
Mixed na good a bad day yung lift ko ngayon. Good day kasi nabuhat ko na yung 35 lbs sa inclined bench press at 20 lbs sa tricep extension. Ang bad news lang is 1 out of 4 exercises lang yung naabot ko beyond sa goal ko. Still its a good sign na mataas chance na magaadvance na ako next week sa kanila. Also may nadiscover ako na mali sa pag track ko nung cable crunches ko. Explain ko sa next post kasi may pictures yun.
@TRoll_W_a_Heart said:
how about myfitnesspal? thats what we use...
Yup gamit ko myfitnesspal pre since 2014. I mean na diba pag may nilalagay dun minsan may mga random food na hindi ka sure kung accurate. Pag may nakikita kayo pre na nakalagay dun organized yung name like "Chicken, breast, meat only, stewed". Galing pre sa USDA website yan. May naglagay ng entire database ng USDA sa myfitnesspal. Ang style for example kumain ako fried chicken 100g pero no skin. Sinisearch ko sa USDA website, chicken. Then may makikita ako na "Chicken, drumstick, fried, with batter, meat only". Icocopy ko yung description na yan then pase sa myfitnesspal para lumabas siya dun, Ito yung link:
weighing food is not an exact science, there are too many variables to consider, but what is does is re-enforce the habit of counting and managing your intake, if i told you i dont trust the USDA, they invented the food pyramid, that my 50% of americans are overweight and 30% are obese, their suggestion about food are motivated by greed...truth be told, all calories are not equal...forget about the weight loss and concentrate on body transformation
@TRoll_W_a_Heart said:
weighing food is not an exact science, there are too many variables to consider, but what is does is re-enforce the habit of counting and managing your intake, if i told you i dont trust the USDA, they invented the food pyramid, that my 50% of americans are overweight and 30% are obese, their suggestion about food are motivated by greed...truth be told, all calories are not equal...forget about the weight loss and concentrate on body transformation
Average weight for the week:
kg 71.91428571429999295
lbs 158.543861119842
Exercise:
None
Fasting:
Leangains Day 44
Last meal yesterday: 8pm
First meal today: 12nn
No training
Last meal today: 8pm
Notes:
Hindi ako nakapaggym ngayon. Nagkaroon ba naman ng bomb threat dun sa Lazada warehouse na kadikit nung building ng gym na pinupuntahan ko. Grabe buti wala pa ako dun nung nangyari yun.
Notes:
Ganda ng buhat ngayon. Increase weight lahat. Sobrang hirap na talaga mag advance sa squats. Konti nalang maabot ko na 200 lbs squat. Yung cable crunch dinagdagan ko yung reps kasi hindi ko pa nasosolve yung issue ko. Ipopost ko din dito sa diary nalilimutan ko lang. For the toe press at leg press, feel ko kulang pa yung weight. Balak ko dagdagan ng 10 lbs next time each.
chest - 95.5
right arm - 27.5
left arm - 28
2" above navel -85.5
navel - 91.5
2" below navel - 92
hips(widest point) - 98.5
right thigh - 56
left thigh -57.5
neck - 36.5
approximate bf% - 24.7
Exercise:
RPT Back day 6
Deadlift 2x4-6
1st set: 1x5 240lbs (wrong weight. dapat 225 lang)
2nd set: 1x6 220lbs (wrong weight. dapat 205 lang)
Same weight next week
Overhead Press 2x4-6
1st set: 1x4 90 lbs
2nd set: 1x5 80 lbs
Same weight next week
V bar Row 2x6-8
1st set: 1x8 115 lbs
2nd set: 1x9 105 lbs
Increase weight next week
Close Grip Chin Pulldowns 2x6-8
1st set: 1x8 100 lbs
2nd set: 1x9 90 lbs
Increase weight next week
Fasting:
Leangains Day 49
Last meal yesterday: 8pm
First meal today: 11:30am
Fasted training
Last meal today: 7:30 pm
Notes:
Nagkamali ako ng nilagay na weight kanina. 240 lbs ba naman nailagay ko at 220 lbs kesa 225 at 205. Ang nailagay ko kasi is dalawang 10 lbs plates kesa dalawang 5 lbs plates.Kaya pala nahirapan ako hangang 5 palang. Tapos drained na drained na katawan ko kaya nanghina na ako sa overhead press. Balak next week ibalik sa correct weight na 225 at 205 lbs ang lift. Hopefully matapos ko na yung overhead press next week kasi twice na ako nagfail sa 90 at 80 lbs. Tapos tumama pa yung barbell sa baba ko kaya nabigla ako. So far ang sarap gawin nung T bar row mas madali siya kesa sa pendlay row. All in all not a bad day kasi kahit hindi ko sinasadya na magbuhat ng 240 lbs, nabuhat ko pa din with 5 reps. Technically 20 lbs gap yun sa binuhat ko last week na 220. Sa mga pictures ko below sinubukan ko na din magdagdag ng mga nakaflex na pictues. First time so pasensya na.
Ito pala yung problem ko sa Cable crunch. Basically dito ko siya ginagawa sa machine na to kasi lahat halos ng videos sa internet na nakita ko jan ginagawa yung cable crunch. Max for 140 lbs yan:
Ngayon nung umabot na ako sa 140 lbs, hindi ko na madagdagan. So ginawa ko lumipat ako sa machine na to kasi parang same naman:
Tapos nilagay ko 145 lbs para next na. Kaso hindi ko nabuhat. Hindi lang sa hindi ko nabuhat, hindi ko kinaya na iangat kahit konti. So nagtaka ako. Then binawasan ko ginawa ko 100 lbs. Pero ang hirap pa din. Sinabi nung mayari ng gym iba daw kasi yung cable machine kahit 140 lbs yun dahil marami cables at pulleys dun sa machine gumagaan yung weight. Ngayon hindi ko tuloy alam kung tama ba yung weight progression ko sa cable crunches. So far ang ginagawa ko is dinadagdagan yung reps ng cable crunch for now habang hindi ko pa alam solution. If permanent ako lilipat dun sa second machine, dapat ulit ko yung weights.
@TRoll_W_a_Heart said:
mas nakakahiya if you get yourself injured....dun ka lang sa 8-12 reps hanggang you get your form and mind to muscle connection right...
@t4g4y said:
sinilip ko unang pic mo compare sa last pics mo, laki ng improvements paps grabe keep it up!!
Thank you! Sorry dun sa flex pics naisipan ko lang itry para makita yung gains. So far best gains ko is sa legs. Siguro dahil sa dami ng squats nung Stronglifts. So far im loving RPT + leangains. Good news nga e kasi for 2 months starting yesterday until end of April ang schedule ko sa work is 2pm - 10pm na. Meaning I can now do 3 fasted training sessions a week. So dito ko na talaga masusubukan yung full potential ng program.
Comments
kaya naman pre... half of the time haha. ang problem is tracking. Kahit may timbangan pa ako, at the most 80% accurate lang ang nalalagay ko. So kung baga estimate nalang talaga
Ang baba ng 1300 cal considering rest day nya pa un.
you didnt say guesstimate, that 1300 calories of yours, its a problem waiting to happen...thats what happened to the contestants of the biggest loser, too low calories plus physical activity equals to metabolic damage, plus rest days...thats when you need those calories the most, when you are recuperating...think about it, when your body has limited calories, where do you think it will look for macros? your existing muscle...good luck
Ah sorry mali yung pagkakasabi ko. Hindi siya guesstimate sa calories. More of sure ako na lumalagpas ako ng 1200 calories. Hindi ko lang sure kung saktong 1300. Measured almost all ng kinakain ko via weighing scale. Limited yung kinakain ko na hindi ko natitimbang. Using the USDA website, i have a good tracker of calories. Ibig ko lang sabihin is syempre hindi ko maestimate yung mga oils na ginamit sa food etc.
February 20
Early Morning weigh-in after bathroom:
71.8 kg
Exercise:
RPT Chest day 5
Bench Press 2x6-8
1st set: 1x6 105lbs
2nd set: 1x7 95lbs
Same weight next week
Incline Dumbell Press 2x6-8
1st set: 1x8 35 lbs
2nd set: 1x9 30 lbs
Increase weight or reps next week
Barbell Curls 2x6-8
1st set: 1x6 53 lbs
2nd set: 1x7 48 lbs
Same weight next week
Single Arm Tricep Extensions 2x6-8
1st set: 1x5 20 lbs
2nd set: 1x6 15 lbs
Same weight next week
Fasting:
Leangains Day 42
Last meal yesterday: 8pm
First meal today: 12nn
Fed training
Post workout meal: 6:30 pm
Last meal today: 8pm
Notes:
Mixed na good a bad day yung lift ko ngayon. Good day kasi nabuhat ko na yung 35 lbs sa inclined bench press at 20 lbs sa tricep extension. Ang bad news lang is 1 out of 4 exercises lang yung naabot ko beyond sa goal ko. Still its a good sign na mataas chance na magaadvance na ako next week sa kanila. Also may nadiscover ako na mali sa pag track ko nung cable crunches ko. Explain ko sa next post kasi may pictures yun.
how about myfitnesspal? thats what we use...
Yup gamit ko myfitnesspal pre since 2014. I mean na diba pag may nilalagay dun minsan may mga random food na hindi ka sure kung accurate. Pag may nakikita kayo pre na nakalagay dun organized yung name like "Chicken, breast, meat only, stewed". Galing pre sa USDA website yan. May naglagay ng entire database ng USDA sa myfitnesspal. Ang style for example kumain ako fried chicken 100g pero no skin. Sinisearch ko sa USDA website, chicken. Then may makikita ako na "Chicken, drumstick, fried, with batter, meat only". Icocopy ko yung description na yan then pase sa myfitnesspal para lumabas siya dun, Ito yung link:
https://ndb.nal.usda.gov/ndb/search
weighing food is not an exact science, there are too many variables to consider, but what is does is re-enforce the habit of counting and managing your intake, if i told you i dont trust the USDA, they invented the food pyramid, that my 50% of americans are overweight and 30% are obese, their suggestion about food are motivated by greed...truth be told, all calories are not equal...forget about the weight loss and concentrate on body transformation
wow did not know that about USDA.
educate yourself....the blue pill or the red pill?
February 21
Early Morning weigh-in after bathroom:
72.1
Exercise:
None
Fasting:
Leangains Day 43
Last meal yesterday: 8pm
First meal today: 12nn
No training
Last meal today: 8pm
Notes:
None
February 22
Early Morning weigh-in after bathroom:
71.15
Average weight for the week:
kg 71.91428571429999295
lbs 158.543861119842
Exercise:
None
Fasting:
Leangains Day 44
Last meal yesterday: 8pm
First meal today: 12nn
No training
Last meal today: 8pm
Notes:
Hindi ako nakapaggym ngayon. Nagkaroon ba naman ng bomb threat dun sa Lazada warehouse na kadikit nung building ng gym na pinupuntahan ko. Grabe buti wala pa ako dun nung nangyari yun.
February 23
Early Morning weigh-in after bathroom:
71.05
Exercise:
RPT Leg day 5
Squats 2x4-6
1st set: 1x6 185lbs
2nd set: 1x7 170lbs
Increase weight next week
Leg Press 2x6-8
1st set: 1x8 220 lbs
2nd set: 1x9 200 lbs
Increase next week
Lying Leg Curl 2x6-8
1st set: 1x8 60 lbs
2nd set: 1x9 55 lbs
Increase next week
Leg Extension 2x6-8
1st set: 1x8 60 lbs
2nd set: 1x9 55 lbs
Increase next week
Cable Crunch 2x8-10
1st set: 1x10 140 lbs
2nd set: 1x11 130 lbs
Increase next week
Calves (Toe press) 1x12-16
1st set: 1x16 170 lbs
Increase next week
Fasting:
Leangains Day 45
Last meal yesterday: 8pm
First meal today: 12nn
Fasted training
Last meal today: 8pm
Notes:
Ganda ng buhat ngayon. Increase weight lahat. Sobrang hirap na talaga mag advance sa squats. Konti nalang maabot ko na 200 lbs squat. Yung cable crunch dinagdagan ko yung reps kasi hindi ko pa nasosolve yung issue ko. Ipopost ko din dito sa diary nalilimutan ko lang. For the toe press at leg press, feel ko kulang pa yung weight. Balak ko dagdagan ng 10 lbs next time each.
February 24
Early Morning weigh-in after bathroom:
71.35
Exercise:
None
Fasting:
Leangains Day 46
Last meal yesterday: 8pm
First meal today: 12nn
No training
Last meal today: 8pm
Notes:
None
February 25
Early Morning weigh-in after bathroom:
71.65
Exercise:
None
Fasting:
Leangains Day 47
Last meal yesterday: 8pm
First meal today: 12nn
No training
Last meal today: 8pm
Notes:
None
February 26
Early Morning weigh-in after bathroom:
71.15
Exercise:
None
Fasting:
Leangains Day 48
Last meal yesterday: 8pm
First meal today: 11am
No training
Last meal today: 8pm
Notes:
None
February 27
Early Morning weigh-in after bathroom:
71.75
Average weight this week:
kg 71.39
lbs 157.38801
Measurements this month:
chest - 95.5
right arm - 27.5
left arm - 28
2" above navel -85.5
navel - 91.5
2" below navel - 92
hips(widest point) - 98.5
right thigh - 56
left thigh -57.5
neck - 36.5
approximate bf% - 24.7
Exercise:
RPT Back day 6
Deadlift 2x4-6
1st set: 1x5 240lbs (wrong weight. dapat 225 lang)
2nd set: 1x6 220lbs (wrong weight. dapat 205 lang)
Same weight next week
Overhead Press 2x4-6
1st set: 1x4 90 lbs
2nd set: 1x5 80 lbs
Same weight next week
V bar Row 2x6-8
1st set: 1x8 115 lbs
2nd set: 1x9 105 lbs
Increase weight next week
Close Grip Chin Pulldowns 2x6-8
1st set: 1x8 100 lbs
2nd set: 1x9 90 lbs
Increase weight next week
Fasting:
Leangains Day 49
Last meal yesterday: 8pm
First meal today: 11:30am
Fasted training
Last meal today: 7:30 pm
Notes:
Nagkamali ako ng nilagay na weight kanina. 240 lbs ba naman nailagay ko at 220 lbs kesa 225 at 205. Ang nailagay ko kasi is dalawang 10 lbs plates kesa dalawang 5 lbs plates.Kaya pala nahirapan ako hangang 5 palang. Tapos drained na drained na katawan ko kaya nanghina na ako sa overhead press. Balak next week ibalik sa correct weight na 225 at 205 lbs ang lift. Hopefully matapos ko na yung overhead press next week kasi twice na ako nagfail sa 90 at 80 lbs. Tapos tumama pa yung barbell sa baba ko kaya nabigla ako. So far ang sarap gawin nung T bar row mas madali siya kesa sa pendlay row. All in all not a bad day kasi kahit hindi ko sinasadya na magbuhat ng 240 lbs, nabuhat ko pa din with 5 reps. Technically 20 lbs gap yun sa binuhat ko last week na 220. Sa mga pictures ko below sinubukan ko na din magdagdag ng mga nakaflex na pictues. First time so pasensya na.
Progress update:
(Nasa next post)
Progress update for Feb 27:
Ito pala yung problem ko sa Cable crunch. Basically dito ko siya ginagawa sa machine na to kasi lahat halos ng videos sa internet na nakita ko jan ginagawa yung cable crunch. Max for 140 lbs yan:
Ngayon nung umabot na ako sa 140 lbs, hindi ko na madagdagan. So ginawa ko lumipat ako sa machine na to kasi parang same naman:
Tapos nilagay ko 145 lbs para next na. Kaso hindi ko nabuhat. Hindi lang sa hindi ko nabuhat, hindi ko kinaya na iangat kahit konti. So nagtaka ako. Then binawasan ko ginawa ko 100 lbs. Pero ang hirap pa din. Sinabi nung mayari ng gym iba daw kasi yung cable machine kahit 140 lbs yun dahil marami cables at pulleys dun sa machine gumagaan yung weight. Ngayon hindi ko tuloy alam kung tama ba yung weight progression ko sa cable crunches. So far ang ginagawa ko is dinadagdagan yung reps ng cable crunch for now habang hindi ko pa alam solution. If permanent ako lilipat dun sa second machine, dapat ulit ko yung weights.
^ yung ganyan samin pag magaan na pinapatungan ko ng dumbbells sa ibabaw. hehehe
ohhhh kaso parang delikado mahulog yun diba? nakakahiya kasi makalaglag ng ganun sa gym. Kahiya dun sa may ari.
Copy that. Thanks.
sinilip ko unang pic mo compare sa last pics mo, laki ng improvements paps grabe keep it up!!
Thank you! Sorry dun sa flex pics naisipan ko lang itry para makita yung gains. So far best gains ko is sa legs. Siguro dahil sa dami ng squats nung Stronglifts. So far im loving RPT + leangains. Good news nga e kasi for 2 months starting yesterday until end of April ang schedule ko sa work is 2pm - 10pm na. Meaning I can now do 3 fasted training sessions a week. So dito ko na talaga masusubukan yung full potential ng program.
nice! good luck then!
February 28
Early Morning weigh-in after bathroom:
71.4
Exercise:
None
Fasting:
Leangains Day 50
Last meal yesterday: 7:30 pm
First meal today: 11:30 am
No training
Last meal today: 7 pm
Notes:
None
ser halos parehas tayo ng katawan. ano po inuna mo cut or bulk? thank you
Cut sir. Based sa guide ni 31minutes, cut until 10% BF and then start the bulk.
https://www.reddit.com/r/leangains/comments/1jjrci/former_berkhan_client_ama/