Donnie Yen Wanna be :-)
PainKiller
Posts: 165
First and foremost, Maraming salamat sa website na ito, medyo matagal na din ako pumapasyal sa site na to. Very informative at madaming nag shashare ng kanilang kaalaman at experience na malaking tulong sa kagaya ko na newbie sa bodybuilding.
Ngayon lang ako nagkalakas loob na gumawa ng journal, siguro dahil na rin sa pagkakataon na to ay mas seryoso at dedicated na ako. NO excuses this time.
Konting flashback lang, early 20's ko pa lang gusto ko na talaga na magkaron ng mala adonis na katawan, dami nga lang naging hindrance, lalo na pagdating sa financial. Late 2013 and early 2014 , during that time may stable job na ako pero I have my own family na din that time, pero kahit papaano na susuportahan ko na yung hilig ko na magbuhat, kaya nga lang sa di inaasahang pangyayari, na injury yung right wrist ko, hindi sya namaga pero sobrang sakit at di ko talaga maibuhat kahit magaang lang, siguro mga almost 6 months na din ako nag bubuhat nun 4-5x a week, consistently. Wala akong magawa kundi tumigil, hindi talaga kaya, di ako nagpa theraphy, dinala ko sa manghihilot sabi naipitan daw ng ugat, halos taon din bago tuluyang gumaling. Kusa lang sya gumaling, wala ako pinahid or ginamot. tagal nga lang. Fastforward na po, Sa ngayon na totally healed na, syempre mas magiging maingat na ako ngayon para hindi na maulit hehe. At dito na po mag uumpisa ang bagong chapter ng aking buhay patungo sa mala adonis na katawan, para mas lalo ako maging love ng aking asawa hehehe.
Infos:
Body type: sabi sa isang site na may bodytype test, mesomorph daw ako, pero parang endomorph yata ako , Not sure 
Workout plan: Every other day, Split workout, once a week jogging / Cardio
age: 32 going 33 this march hehe
5'4 and half height
150-154 lbs weight
Bodyfat - not sure, patulong nga po malaman?
Leanmass- diko din alam.
Goal - Maintain weight or up to 145lbs Donnie Yen Physique 
Knowledge in bodybuilding - Basic 
Target Macros - Pa help dito , But I'm currently consuming 200grams of protein more or less kung accurate nga yung sa myfitnesspal, carbs ko mga 350grams estimated , fats 90 grams more or less
Meal plan - eto po yung list ng pagkain ko araw araw, since jan. 6, 2017
1kg Chicken breast - ang luto minsan, sinigang, tinola at nilaga.
SM bonus burger patty - 1 pc every other day, mejo nakakasawa eh
Nilagang saging na saba - 2 to 3 pcs a day
Nilagang itlog - yung puti lang kinakain ko 10pcs a day
Nilagang Kamote - pang alternate carbs ko
Harvester brown rice - 2 to 3 cups a day
White rice - pag nasa work no choice, 1 cup
supplements:
PM7 whey - 3x a day, depende din kung minsan na parang sobra na sa protein eh binabawasan ko intake ko a day
Optimum Nutrition Micronized Creatine Powder Unflavored - Jan 18 pa lang ako nag start mag take, so far okay naman. wala na kong loading phase gaya ng mga nababasa ko din dito na suggestion na no need na yun.
Diet plan: Balak ko sana i try yung IF 16/8, na ayon sa mga nababasa ko at ilang videos na napanood ko sa youtube, very effective daw lalo na sa pag alis ng fats at building muscle at the same time. Uumpisahan ko na ito bukas Jan.25,2017, sana kayanin ko kahit shifting schedule ako sa work hehehe.
As of Jan. 24, 2017
Kahit ano pong suggestions, comments or advice na kaya nyo pong maibahagi ay ngayon pa lang nag papasalamat na ako. Mabuhay 
Comments
welcome to PBB sir!, nice journal, good to know that you are totally healed now. Tuloy ang buhat!!! hehehe. Good luck sa IF mo, hope consistent ka. By the way bakit wala kang choice maka kain white rice while sa work?
wala ako masyado advice, support nalang
goodluck, the hardest part is the first week, once you get over the that hump, everything will be automatic
Welcome to PBB boss!
gl. looking at your body, you already got a good muscle base. if the fat goes off, it's gonna be better than donnie yen
just like this:
Thanks for the welcome sir, Yes I set my mind na this time no excuses and consistent na talaga, lifestyle na. Pag dito kasi sa house my stock na brown rice, sa canteen namin sa work, puro white rice, kaya no choice yun ang natatake ko, pero anyway, ngayong IF ako, during my work hours andun yung fasting time ko, kaya mas ok na.
thanks sir troll, avid fan ako ng journal mo, nakaka inspired. Today yung 1st day ng IF ko, at first medyo alinlangan, dahil yung fasting state ko ay work hours ko, yun kasi pinaka ideal , shifting kasi, pero yun nga, kinaya ko naman kanina, at advantage, naka tipid ako dahil di ko na need bumili ng makakain sa canteen hehehe.
Whew! better than donnie yen! like in the picture. nakaka motivate lalo sir. Sana nga hehehe. Thanks sa input sir.
Update: 1-25-2017
Day 1 of IF
Workout:
seated Dumbbell press - 12,10,8,8 / 10lbs,15lbs,20lbs,25lbs ( yung lbs, kada isang kamay, linaw ko lang hehe)
Front plate raise - 12,10,10,8 / 20lbs,35lbs,35lbs,35lbs
one arm side lateral - 12,10,8,8 / 10lbs,15lbs
Seated Bent-over Rear delt raise - 12,10,8,8 / 15lbs,20lbs,25lbs ( yung lbs, kada isang kamay, linaw ko lang hehe)
standing military press - 12,10,8,8 / 20lbs,30lbs,40lbs,50lbs
Superset
reverse CLose grip pull up - 12,12,10,9 / Body weight
close-grip ez bar curl - 12,10,10,8 / 30lbs,35lbs,40lbs,40lbs
Dumbbell Alternate bicep curl - 12,10,10,6 / 15lbs,20lbs,25lbs,25lbs
Meal:
8 hour window
1kg of chicken breast ( Nilagang manok )
10 pcs of nilagang itlog ( yung white lang)
3pcs of nilagang saging na saba
2 cup of brown rice
1 pc of SM bonus patty
3x of PM7
Creatine Before WO
Konting gulay sa nilagang manok at dalanghita
2530 total calories = carbs 183g, Fat 55g, Protein 325g (MyfitnessPal)
Burned Calories - Di tiyak hehehe
Masyado ata mataas protein intake ko? okay lang kayo yun mga master?
shoulder day? :-)
may sinasabi si sir @TRoll_W_a_Heart about sa too much protein intake eh kaya ingat din ako dyan hehe
it depends, if youre natural, too much protein is a waste, difference between a natural and an enhanced individual how they recuperate and how they syntheisze protein
yup hehe. ikaw ba ilan usually intake mo ng protein a day?
Natural means not using steroids? sir in my stats, what is my recommended protein intake in a day? I'm not really sure how much fats carbs and protein should i take to leanmass goal. pls. enlighten me. thanks
Day 2 of IF
Workout
4 sets ea.
seated leg curl - 75lbs
squat 160lbs 5 reps. last set
leg press 220lbs 8 reps last set
lying leg curl
4 sets each.
Dips
standing bent-over one-arm dumbbell
triceps pushdown
Abs
1g per pound of bodyweight is more than enough
Welcome paps!
welcome to pbb sir. goodluck
Jan.27
Day 3 of IF
Restday
Meal:
Jollibee big burger steak + 1 rice
1 pm7 w/ creatine
half kilo of chicken breast ( luto sa upo) + 1 cup of white rice
egg white 4pcs
1 nilagang saging na saba
1 dalanghita
2 pcs bituka ng manok hahaha.
deficit ako ng 354 kcal
carbs 233, fats 72, protein 179
Jan.28,2017
Day 4 of IF
Chest and bicep day:
Fasted workout
4 sets
Bench press - 12,10,8,5 / 50lbs,70lbs,100lbs,100lbs
Inclined machine press - 12,10,8,5 / 70lbs,90lbs,90lbs,70lbs
Pec fly machine - 12, 12, 12, 12 / 40lbs,40lbs,40lbs,40lbs
Dumbbell pullover - 12,10,10,8 / 30lbs,40lbs,50lbs,50lbs
Dips - 8,6,4 / BW
Ez bar bicep curl - wide grip - 12,8,8,4 / 30lbs,40lbs,50lbs,50lbs
Seated dumbbell curl - 12,10,8,6 / 10lbs,20lbs,25lbs,25lbs
Close grip reverse chin-ups - 10,8,6,5 / BW
ABS workout 4 exercises 4 sets each
first time ko ang fasted workout, I feel good tananananana
thank you mga sir.
Jan.29,2017
Day 5 of IF
fasted cardio
warm up: 5 mins jumping rope
Boxing:
3 sets of 3 mins. shadow boxing - 1min rest ea.
3 sets of 3 mins. in punching bag - 1min rest ea.
Kick:
50 kick left leg
50 kick right leg
Meal: Cheat day
lol sabog sa sodium paps :P
haha no choice kasi wed anniv ng biyenan ko, ako'y nagkasala
Jan.30,2017
Day 6 of IF
Workout:
4 sets ea.
Deadlift - 160lbsx5 Max
Lat pull down front and back - 90lbs x 8 max
One hand DB row - 50lbs x 10
Wide grip pull ups - BW x 8
Tricep extension - 40lbs x 10
Rope pull down - 50lbs x 7
Tricep Dips - BW x 8
Abs exercises
Meal:
Jan. 31, 2017
Day 7 of IF
Restday
Meal:
naka 1 week na din pala sa IF hehehe
Feb. 1, 2017
Day 8 of IF
Fasted Workout
Preworkout - On Creatine Monohydrate ( ok lang ba to? 0 cal nman to diba?)
OH BB press - 30lbs x 12,50lbs x10, 60lbsx8,60lbsx5
Seated DB press - 30lbs x 7 max
Front cable raise
Seated rear delt raise
Ezbar BB curl wide grip - 55lbsx6 max
Incline DB bicep curl - 25lbs max
DB concentration curl - 25lbs max
ABS workout
Meal:
later upload ko
so this is shoulder and biceps wo paps
korek paps
yung ON creatine ba ok lang ba i take before WO? fasted state pa din ba yun?
doesnt matter what time...creatine is already saturated sa body...thats why before there was a loading phase...now it doesnt matter as long as you take it regularly
Thank you sir for the info, now I know
Feb 2, 2017
Day 9 of IF
Legs workout:
4 sets ea.
Squat - 8 x 170lbs max w/ spotter
Leg press - 8 x 240lbs max last set
Seated leg curl - 8 x 90lbs max last set
Lying leg curl - 8 x 40lbs max
Triceps: 3 sets ea.
Dips -12,12,8 x BW
Triceps push down - 8 x 70lbs last set
Double tricep kickback
Abs workout
Meal:
