Benedict's Journal
tongerks
Posts: 229
nag start ako mag gym last nov 2010-feb2011 yung unang gym ko is parang wala lang kasi pagtapo ko mag gym inom so lumaki ako ng todo weight ko naging 80kgs tapos bandang march natigil dahil nawalan ako ng work twice a month nalang minsan wala pa.. then napakain ako ng sobrang dami at inom na naman umabot ng 87kg ang timbang ko.. until dumating ang katapusan ng june nag start na ulit ako ng gym then diet na july 5 start ng serious diet at gym schedule ko sa gym 4x a week. here's my program:
Chest, triceps = dec/inc/flat bench 3sets 12reps kada tapos ng 1set sinasabayan ko ng dumbell press na 12reps din , pull down para sa triceps.
other day:
back, shoulder, biceps = military press with single 25lbs plates raise ko pataas, tapos yung parang dead lift na machine, lateral pull down, tapos yung mga dumbel na pang back.
july 5 - oct 5 from 87kg to 73kg
with proper diet.
morning 1 rice,1 scrambled egg, 1 banana
lunch 1 rice, 1 steamed chicken breast, 1 banana
dinner 1 cup of oats, brocolli or banana.
nung bumili ako last month ng on whey meron na lahat 1 cup every meal.
now target ko is cutting phase paano ko sisimulan?
suggest naman kayo.. thanks.
Body Fats
last 2009
may 2011
last month sept 2011
kinompare ko..
January 2012 cutting haha parang lumiit ako..
lumalaki ulit ako bulking and cutting mode ako.. pero 160lbs padin ang weight ko. may mali ba?
thanks pala dun sa turo ni last na kaya ko na weight ko sa mga programs.. nawala din yung takot ko magbuhat ng mabigat asteeg!
add ko nalang yung recent inde pa makapag pic eh wala yung camera.
update lang ako ng progress ko after last kong update.
)
Chest, triceps = dec/inc/flat bench 3sets 12reps kada tapos ng 1set sinasabayan ko ng dumbell press na 12reps din , pull down para sa triceps.
other day:
back, shoulder, biceps = military press with single 25lbs plates raise ko pataas, tapos yung parang dead lift na machine, lateral pull down, tapos yung mga dumbel na pang back.
july 5 - oct 5 from 87kg to 73kg
with proper diet.
morning 1 rice,1 scrambled egg, 1 banana
lunch 1 rice, 1 steamed chicken breast, 1 banana
dinner 1 cup of oats, brocolli or banana.
nung bumili ako last month ng on whey meron na lahat 1 cup every meal.
now target ko is cutting phase paano ko sisimulan?
suggest naman kayo.. thanks.
Body Fats
last 2009
may 2011
last month sept 2011
kinompare ko..
January 2012 cutting haha parang lumiit ako..
lumalaki ulit ako bulking and cutting mode ako.. pero 160lbs padin ang weight ko. may mali ba?
thanks pala dun sa turo ni last na kaya ko na weight ko sa mga programs.. nawala din yung takot ko magbuhat ng mabigat asteeg!
add ko nalang yung recent inde pa makapag pic eh wala yung camera.
update lang ako ng progress ko after last kong update.
)
Comments
here are some of the apps that am using:
iFitness
Lose It
Mynetdiary
try to measure your body fat estimation sa mercury may machine dun na hulugan ng 5 pesos makukuha mo na yung stat mo..keep it and track your bf% and your lbm..malalaman mo na kung anu yung improvement mo..if you lose alota bf, the muscle that you retain (part of the bm) will be surely be visible compared before..
supplement ko ngaun is amino 2222 at MyOFusion hydro.
gain in what way ba? mas lumakas ka ba? kamusta fit nang clothes mo? did you keep track of your training & diet?
i'm sure you've gained something after training for 3 months. :huh: naka pag pa blood chemistry ka ba before and after? malay natin ang improvement pala internal. pwede din na dahil anxious ka sa improvement di mo na notice.
kung cutting phase ka tuloy mo lng..monitor your food intake..do you monitor it?how?do you have meal plan?
tulong for cutting phase would be self dedication and focus on cutting phase..yun lang..then the rest will follow..
am in a cutting phase also, i take myo and fiber sups only no vits yet..so far am monitoring my stats particularly the bf% and lbm..
meron na pala same pa din yan sir hanggang ngayon..
hindi madali ang goal na to, some resulted to crash diet to be able to reached their weight goal and they sacrifice alota things along the way..keep it simple, have a discipline and make a specific goal to look forward..specific goal i repeat..
ano ba pinagkaiba ng creatine at amino nalilito kasi ako..
try ko din dagdagan nang mga nakalap ko noon na info.
hirap talaga magpuyat parang nanlalambot mga maskels ko lagi hays.. malaking bawas ba talaga sa muscle kapag puyat?
our muscles need relaxation time span to overcome stress, or muscles spasm... kaya ang advice nila 8 hours to 9 hrs dapat tayo mag sleep... para naman mabilis ang pag recover ng ating katawan....
experience ko na rin to always... pag puyat,..tamad din ang muscles ko....
daming free apps sa mga iPhone, or sa Android phones din....
meron ding ma DL mo na naka ebook,.. execution to make you fell burst for dedication sa fitness program mo
o anu na??balita me improvement na ba sa likod mo??baka rayuma na yan...ahahaha