Fitness Logbook
awesomeangelo
Posts: 14
Hi! New mem here. Sayang naging miyembro ako kung kailan di na yata masyadong active 'tong forum na 'to. Pero sa mga nandito pa, hello! Sana matulungan niyo ako along the way kapag nag-la-log ako dito ng fitness accounts ko hehe.
Background nga pala: I'm 20 years old, 5'1 (haha oo na ang liit). When I started in November 2016, I was a graduating student. I started at 45 kilos. Sobrang payatot na walang ka-muscle-muscle sa katawan, tas may kaunting taba sa tiyan (so slim fat?). Now, I'm at 51 kilos. Progress is progress diba kahit mabagal? Haha nakakaadik din pala mag-gym, although on-and-off ako during the last few months of my year in college dahil sa punyetang thesis. Now I'm back.
Nafu-frustate ako though recently kasi I realized na-stuck na 'yung gain weight ko sa 50-52 kilos mula pa yata Feb o March 2017. Except sa time na nawala ako sa gym, all in all, pakiramdam ko naman pursigido ako bilang tao at nagawa ko namang routine ang pag-gy-gym. Ang napi-pinpoint ko na lang na factor ay 'yung kinakain ko. Before, 'di ako marunong magbilang ng macros. Naka-dalawang jar na rin pala ako ng Muscletech mass gainer kaso walang di yata umepekto. Pakiramdam ko naman ang dami kong kumain.
So ngayon nag-install na ko ng Myfitnesspal at paglalaanan ko na talaga ng atensyon 'yung ginagawa ko sa gym at 'yung calorie intake ko para malaman ko na talaga kung saan ako nagkulang. So ayun, hi! Sa mga active pa dito, sana mabigyan niyo rin ako ng advice kapag nagpo-post ako ng fitness logs dito para ma-improve ko sarili ko at ma-achieve ko na 'yung weight goal ko. Cheers!
[Iyong body photo, mamaya na lang o sa susunod. Bagong kain e, medyo bundat pa tiyan ko, nakakahiya hahaha]
Comments
@awesomeangelo !
Welcome sa PBB Bruh! Back read ka sa ibang discussions tulad ng ginagawa ko
maraming useful tips and promise ma.eeducate mo self mo. And remember kung wala dto yung hinahanap mong sagot always ask "Mang Google" 
Happy lifting bruh!
I can do all this through Christ who strengthens me.
Philippians 4:13 NIV
Salamat, mga kuya @asunciongian at @yuiop09! Oo sir @yuiop09 , dami ngang useful information dito sa site. Ilang araw na rin akong lurker bago ako nag-sign up hehe.
[LOG SEPTEMBER 2, 2017]
Kaka-download ko lang ng Myfitnesspal. Ang pinakaproblema ko talaga ay hirap ako mag-estimate ng calories, o kaya hindi ko alam kung tama ba 'yung calculation ko ng ilang calories ba ang kelangan kong i-consume sa isang araw.
May 16.1% body fat ako kung tama 'yung pagkakaalala ko, at according sa online calculator (sa website ni Scott Herman), para mag-lean gain ay kailangan kong kumain ng 2100 calories per day para mag-gain ng 0.25 kilos per week. According naman a Myfitnesspal, 2200 calories. Di ko na lang alam kung dapat ba dagdagan ko pa kasi nag-gym ako ngayong araw [pasabi na lang mga paps kung may error man sa mga sinasabi ko haha].
FOOD INTAKE
Breakfast
Century Tuna [270 cal]
2 slice of white bread [140 cal]
After workout
Tender Juicy hotdog sandwich [200 cal]
Vitamilk choco shake [203 cal]
Lunch
1 pc. daing na bangus [~190 cal]
1 bowl ng ginisang monggo [~232 cal]
2 cups of white rice [400 cal]
Afternoon snack
2 slices of white breadd [140 cal]
1 tbsp of Best Foods peanut butter spread [80 cal]
Dinner
3 pcs. of small breasts in chicken adobo [~300 cal]
2 cups of white rice [400 cal]
TOTAL: 2,555 cal | GOAL: 2,240 cal
Medyo mahirap mga paps kasi wala akong sariling bahay di rin ako makapagluto. 'Yung worry ko lang ay baka mali 'yung estimations ko ng calories sa mga kinakain ko ('yung iba naman diyan galing sa Myfitnesspal, pero 'yung di ako sigurado kung tama calculation ay 'yung mga pagkaing sa karinderya ko lang binibili].
P.S. Bilang fresh grad ako na pumili ng career path na may napakababang sweldo [hayan niyo balang araw sisikat din ako], nasa P200 lang ang budget ko bawat araw sa pagkain.
WORKOUT STATS
Kakabalik ko lang ng gym kahapon (Friday) after a week of busy sched at kawalan ng budget. Pangalawang araw ko ngayon. Kahapon nag-full body workout ako, tapos ngayon chest shoulder triceps na may kaunting ibang body areas. Usually nag-ti-three day split ako ng muscle groups sa isang linggo. Gusto ko ring subukan 'yung SL 5x5 kaso may times kasing di ako nakakapag-deadlift at barbell row (medyo may problema yata 'yung likod ko kaya hirap ako) at OHP (eto baka subukan ko ulit gawin the next few days). May mga pagakataong din na nag-i-increase ako during the set ng weight tapos nagpapa-spot ako, so hindi ako sigurado kung taliwas na ba siya sa sistema ng SL na paulit-ulit lang.
BP - 3x8 [70 lbs muna, tapos 90, tapos 110]
Hindi ko alam kung valid na bilang 'yung 110, kung max rep(ito ba 'yung tamang word?) ito at may tulong ng spotter na katulong ko mag-unrack ng barbell. Pero kung hindi, ang pinakakaya kong gawin nang ako lang ay 80 lbs on an energetic day, 70 on a gloomy day.
Squat - 5x5, [110 lbs muna, tapos 130 lbs, tapos tatlong sets ng 150 lbs]
Ang alam ko may variations ng squat, pero 'yung squat ko hindi naman sobrang babang-baba, sakto lang. Anyway, tanong lang, may asiwa po ba dito sa paggamit ng smith machine? May nababasa kasi ako minsan sa ibang forum sites na against sa paggamit ng smith. Minsan 'pag tinatamad ako mag-prepare ng Olympic bar at mag-adjust ng bar handle depende sa height ko, nag-i-smith na lang ako. Para sakin oks lang naman kasi mas safe at mas less 'yung chance na ma-out of balance ako.
Deadlift - 5x8 [70 lbs]
Nagpaturo lang ulit ako kay coach kahapon ng tamang form nito. Sa lahat ng exercises, ito 'yung hindi ako sigurado kung tama ba ginagawa ko. Mabilis kasing sumakit 'yung likod ko dito. Ewan ko kung dahil improper 'yung form ko o dahil mahuna lang talaga 'yung likod ko. Noong ipinakita ko kay coach, sabi niya tama naman daw at talagang likod ang sumasakit sa deadlift (pero ewan, mabilis mapagod likod ko e haha).
Other exercises performed:
Dumbbell flyes 3x10 [15 lbs]
Dumbbell shoulder press 3x8 [20, 25, 30 lbs]
Side dumbbell lateral raise 3x8 [15 lbs]
Dumbbell front raise 3x8 [15 lbs]
Dumbbell skull crusher 3x12 [15 lbs]
Triceps pushdown - rope attachment 3x8 [forgot ilang pounds]
Concentration curls (biceps) - 3x10 [15, 15, 20 lbs]
Leg press 3x10 [45 lbs]
Ang dami ko nang nasabi. Di bale, sa simula lang ako makwento kasi bago pa dito. Thanks in advance sa mga paps na magkokomento ng constructive na feedback para mas lalo pa tayong matuto. :awesome:
Worry not, you're not even close at the maximum number of characters allowed in a single post. 770/60000+ Hehe
Take note do not rely solely on that as point of reference. It's still worth noting that calipers are more precise for taking the BF% (body-fat percentage) measurement.
Can you not take the whole month funds and buy in bulk?
Any medical history (if you don't mind the askance) of any injury?
max rep or the 1RM (the maximum weight in a single repetition, comes in many form in terms of powerlifting (i.e. raw), but simply put, it could be either spotted or not.) Take note there a difference between a good spot and a spot that the spotter contributed to the lift (bad). You want to have the most optimal workout as much as possible in given single day. Hence, do not lift too much on what you can carry, to the point the cons outweigh the pros, worse, leads to injury. For starters to avoid that, you need to learn to gauge the amount of weight you can carry in a single repetition. From that, make that the base for amount of poundage or lbs for each sets.
How low is your squat? And...
...you are right about smith machine being safe but they are not designed to replace free-weight movements like squats. They are only designed for those who in some instances cannot and limit their performance of squat. (i.e. lumbar or lower back injury or have a severe leg injury but for having the bleed the to still carry on, want to hit the gym and give it a day.) But take in mind, since the bar is in fixed, that could hinder against the natural movement when performing the squat. If you want to be good at squat, you have to do squat. Also, on the side note, when you are in need to use of the equipment due to the lack of power rack or squat rack in gym (either in use or simply there's not one) that would facilitate to exercise, but I would suggest, IMO (in my opinion), to find another gym that would accommodate your workout program.
Since you mentioned, you find yourself losing balance, from HEAD to TOE, you have to check and putting the bar at right position in your back. Otherwise, keeping yourself out of the center of the bar could affect the distribution of the weight. Another, check if your in the right stance to begin with. Take the bar out from the rack in the least movement possible to save energy, that is take the barbell out in two or three steps out of the rack. That is all the name the few, that is BEFORE lifting the bar part so to speak. There are a lot of factors contributing to the imbalances of the weight performing squat.
You could watch Dave Tate's "You Think You Can Squat" series on Youtube. There's also the series for Deadlift and Bench Press, power moves of the sport of powerlifting. It's been a customary of this site sharing that to those new to this field since the video discusses the exercise in details but not to the point of information overload.
There are training days when laxity hits it. Find motivation to press on. And strike whilst the iron is hot! It always boils down on how much do want it. And how much you would take to get there. So ditch that attitude, and get the right mentality.
NuffSaid
I'll google how to use this one. Akala ko parang belt 'to na hi-tech pero di pala.
Room for rent lang sir ako ngayon e; soon bedspace na lang. Hirap ng buhay haha
Wala naman po. Although noong last month na tinuruan ako ng tiyo ko na lumangoy (sorry, di ako natuto lumangoy nung bata haha), di pa rin ako natuto kasi 'pag nag-fo-float ako sa tubig, sumasakit nang sobra likod ko.
Noted, Sir.
Hmm basta katulad po ng barbell squat na nasa JeFit. Dalawa po kasi yung nakikita ko sa internet (bodybuilding.com), isang barbell squat tapos isang barbell full squat. I do the former.
Followed your advice, Sir. Yung squat rack(?) na yung ginamit ko today sa halip na smith machine.
Thanks, Sir @Core ! Today's the start of the week kaya mas motivated ako to start the day right.
[LOG SEPTEMBER 4, 2017]
Over the weekend, I downloaded a number of apps. The first one's Myfitnesspal to track my macros, Expense Tracker to check my expenses (hahahaha), and Jefit (I didn't know this exists!).
Ang una kong napagtanto, kahit pala dati iniisip ko na ang dami kong kumain sa isang araw, hindi pa pala siya sapat. When I counted the calories of my normal eating habit, below siya sa kailangan ko. So in the past two days, I ate a lot to meet my calorie demands.
FOOD INTAKE
For Sunday,
Breakfast: Century tuna, white bread, soy milk [683 cal]
Lunch: 2 cups of white rice, pork sinigang [626 cal]
Dinner: 2.5 cups of white rice, chicken tinola [300 cal]
Snacks [spread throughout the day]: Koko krunch, bread slices with peanut butter [462 cal]
Total: 2571 cal
Remember that when I last weighed myself on Saturday, I was at 51.1 kg. Pero di kasi digital yung timbangan so naduduling ako minsan sa ano ba talagang timbang ko. It might be between 51.1 kg to 51.5 kg.
Anyway, I went to the gym this morning and first thing I did was to weigh myself. And I was at 52.5! Ibig sabihin I gained a kilo over the last two days, which I thought might not be healthy, or I might be putting in unnecessary fat. I know a healthy gain is at 0.25-0.5 kg per week.
I'm on a high carb diet. Bale macro is 50% carbs, 30% fat and 20% protein [or 267g carbs, 75g fat, 112g protein]. I've read from a bodybuilding forum na it doesn't matter if you eat a lot of white rice if you're bulking. Actually makanin din akong tao and mej madali sa carbs fulfillment ang pagkain ng kanin. I could reduce it to one cup per meal sa halip na dalawa, but I wonder if there are other healthy alternatives to na mafu-fulfill 'yung carbs consumption ko, pero easy to buy din (like available sa karinderya o palengke or di na kailangang lutuin).
Reiterate ko lang na medyo slim fat ako [or payat talaga na may tiyan lang haha], and feeling ko sa kinakain ko di liliit ang tiyan ko anytime soon. Pero I figured I'll bulk first, palaki ng muscles and be stronger, then tsaka ako mag-shred, if I hit 55kg. Oks ba to mga paps?
Anyhow, I tried this JeFit app and it's so awesome! I've been going to the gym since November but I haven't really tracked my progress. Sayang, it would have been nice to know how much I could lift back then, and how much I improved.
WORKOUT STATS
Back and biceps ako ngayon, although I also did OHP and squat.
Deadlift
Set 1: 50x10
Set 2: 70x8
Set 3: 90x8
Set 4: 90x8
Set 5: 90x5
OHP [ngayon ko lang ulit nagawa ko. much more difficult pala than I thought]
Set 1: 50x8
Set 2-5: 50x5
Squat
Set 1: 100x8
Set 2: 120x8
Set 3: 140x8
Set 4: 160x8
Set 5: 160x5
Barbell Curl:
Set 1-2: 20x8
Set 3-5: 30x8
Incline Dumbbell Curl:
Set 1-4: 15x8 (15 as in 15 lbs dumbbell gamit ko each hand)
Set 5: 20x5
Alternate Hammer Curl
Set 1-3: 15x8
Set 4-5: 20x8
Dumbbell One Arm Row
Set 1-3: 15x8
Dumbbell Concentration Curls
Set 1-3: 15x8
Dumbbell Palms Up Wrist Curl
Set 1-3: 15x8
Wew, narealize ko after ko i-type 'to na pwede namang i-screenshot ko na lang 'yung nasa app. Ughhh hahaha.
After workout photo:
Welcome sa PBB!!!
Pre since nagamit ka ng myfitnesspal, how do you measure yung nilalagay mo na food?
Thanks, Sir!
Re myfitnesspal, depende. Kapag 'yung mga snacks or drinks, usually may nutrition labels naman sila, tapos nagma-match naman sa available data sa app. Kapag slice of bread o cup ofrice, ginoogle ko muna kung ano 'yung average na macros, tapos hinanap ko ulit sa app.
Ang mahirap ay kapag mga pagkaing karinderya. Kapag kumain kunwari ako ng tinola, binibilang ko kung ilang slice ng chicken breasts kinain ko. Tas naghahanap ako sa app ng pinakamaliit na equivalent ng calories para hindi ako mag-overestimate, since ang goal ko is mag-bulk. 'Pag sinigang kunwari, meron din naman naka-indicate sa app na mga estimate na number of calories sa isang serving. So 'yun na lang nilalagay ko.
ahhh sabi na e. Ganyan din ako nung nagsimula pre. I highly recommend that you buy a food scale. Around mga 200 pesos yung mechanical at 500 pesos ang digital sa mga mall. It will greatly increase the accuracy of your food. Tapos ang kacombo pre ng myfitnesspal is yung USDA food site:
https://ndb.nal.usda.gov/ndb/search
lahat ng nasa USDA, nasa myfitnesspal din. So for example kesa 1 cup rice, kumain ka 100 grams ng rice. type mo lang sa myfitnesspal
rice, white, long grain, cooked
lalabas yung 100g na equivalent niya. Sa cups kasi hindi accurate. better ang grams
wow. salamat sir! sobrang helpful nito. once nagkapera ko, bibili agad ako nung food scale. ito ba yung parang timbangan sa potato corner? haha pero parang mas maganda nga yung digital. sana meron ding pocket size o easy to carry para di agaw-pansin pag nagkakarinderya ko hahaha
The weight of the human body tends to fluctuates due to the amount of fluids that sticks around according to sodium level intake. Give it a week. Weigh yourself every once in a week to monitor your bodyweight on the scale and body check on the mirror (though the result tends to appear at least half a year or so—6 mos). Do this to avoid frustration.
yup parang sa potato corner
mga paps, tanong ko lang: ano effective na way para ma-hit 'yung carb na target? yung macro target ko kasi ngayon ay :
Carb: 280g
Protein: 125g
Fat: 75g
Nahi-hit ko naman 'yung protein, at minsan napapasobra pa ko sa fat. Nahi-hit ko rin 'yung calorie target ko, pero hirap ako sa carbs. Nag-do-doble rice na ko per meal pero di ko pa rin ma-hit. Just today, naka-six cups of rice ako tapos nag-who-whole wheat bread din pero ang layo ko pa rin sa target.
hi sir abe! bulking ako. bale ngayong araw lang naka-6 cups of rice na ko. approximately 144 grams of carbs pa lang yun (assuming 24g of carbs ang nasa isang cup). naka-ilang piraso ako ng tinapay pero ayun, parang hirap ako i-hit 'yung target.
nabasa ko rin sa bodybuilding forum na di importante macro while bulking. pero minsan sumosobra ako sa fat dahil nga mahilig ako sa kanin... [ewan ko kung unhealthy ba to]
ayy, mali pala yung ini-input kong white rice sa myfitnesspal. 24g lang kasi nakalagay dun sa napili ko. e ang average pala na carbs ng white rice ay around 40-45g.
haha anyway ang target calories ko po per day ay 2,240 cal. salamat sir!
after gym photo today:
[nakalimutan ko pala kumuha ng pic na hindi ako naka-stomach in haha. sa sunod]
nice! bakit may takip takip pa ang face? di na uso yan uy hahaha.
Ilang kilo ka na ulit pre? Based sa picture parang di ka naman payat. Parang mas payat pa nga ako tignan sa'yo.
hiya pa ako sir hahaha balang-araw haha
52 kilos lang sir. pero 5'1 lang din kasi ako. actually napaisip din ako. pakiramdam ko masyado na kong nasanay na i-describe yung sarili kong payat all my life (when i entered college, i weighed 39 kg). na nung nagsimula akong gym at nagsimulang mag-gain, di ko alam kung kelan ko masasabing di na ko payat haha
share lang. the other day nag-post ako ng mirror selfie wearing a tight shirt pero yung point ko ay ang pangit ng gupit sakin ng barbero. tapos most of the facebook comments ay tungkol sa pagiging medyo batak ko na [as compared before]. haha nilihim ko kasi sa mga tao na nag-gy-gym ako. at ilang buwan na rin akong di nagpapakita since graduation. kakatuwa lang nang slight at nakaka-motivate
dagdag na rin na may kaunting insecurity ako na maliit ako haha. so kahit kung tutuusin nasa range naman ako ng ideal weight for my height, minsan ang mode of comparison ko kung mataba na ba ako ay kapag nasa 70 kg na ko haha
[chineck ko journal mo sir haha. mas mataba ka sakin in terms of weight, pero ang tangkad mo sir e haha]
do you cook and prepare your own food bruh?
di po sir e. room for rent/ bedspacer lang ako kaya lahat ng kinakain ko, sa karinderya. kaya for now, lahat ng kinakain ko, estimated lang 'yung calories.
pag nagkatrabaho na ako at medyo tumaas yung salary, hopefully ma-improve ko 'yung mode of living ko hehe
Ahh...
Actually pareho tayo. Naturally payat talaga ako. So yun lagi kong description sa sarili ko.
Pero pag tinatanong ko naman mga kaibigan ko, sinasabi nila na di naman ako payat. Hehe.
Marami rin ditong mga students/fresh grad na tulad mo. Kain lang ng kain! Buhat lang ng buhat! Haha! Bata ka pa naman.