yes sir.. kahit mag cheat day ka makikita mo pa din na naglolose ka pa din ng body fat. i'll try to post some pics ulit.. medyo lumabas na kasi ung Serratus Anterior muscles ko
@monching: medyo chubby ako nung nagstart ako 2nd year college.. this year nagstart ako sobra taba ko. I started again doing regular exercise last july 2011.
@donbuh: yes sir, minsan nilalaro ko na lang basta ung macros ko 65% fats, 35% protein, tapos 0-5% carbssobrang gigil mag chest kagb, I end up tearing my anterior deltoid.. tsk tsk tsk..
parang ganyan din yata ung concept nung kay tom venuto sir last. tawag dun i think is mesocycling. yan din actually ginagawa ko may carbo loading days ako every week. para iwas plateau na din heheh. awts! pagaling po sir para di mabakante ng matagal sa gym .
here's a sample diet and sample routine of a HEALTHY me:
5:30am: 3 boiled eggs with 1tbsp mayo and 1 tbsp of EVOO
1st training: HIIT ( 15-20min )
7am: 1 serving of whey with 5gms creatine
10am: 65gms of cheddar cheeze with 1 tbsp of Mayo
1pm: fried Tilapia ( 250-300gms ) dip with ceasar dressing
3:30pm: 65 gms cheddar cheeze with 1 tbsp Mayo
5pm: Weight training
6pm: 2 servings Whey with 5gms creatine
9pm: hamburger patties ( 2-3 pcs )with 1 tbs Mayosince twice a day ung training ko ung total calories ko umaabot ng 3100 calories per day to maintain..
dahil gusto ko magpababa ng bodyfat, ung sample diet ko ay approximately nasa 2500 calories..
ganyan sir hitsura ng diet ko from monday to saturday afternoon..
pag saturday may depletion workout ako tapos carb up na after ng workout ( depletion ) up to sunday midight..
anyway, tinadtad ko ng Ultrasound, TENS, at Hot compress ung shoulders ko kahapon.. and guess what? nagagalaw ko na with minimal to no pain!! yeeeeY!!!! hopefully by monday I'm back to business....
here's a sample diet and sample routine of a HEALTHY me:
5:30am: 3 boiled eggs with 1tbsp mayo and 1 tbsp of EVOO
1st training: HIIT ( 15-20min )
7am: 1 serving of whey with 5gms creatine
10am: 65gms of cheddar cheeze with 1 tbsp of Mayo
1pm: fried Tilapia ( 250-300gms ) dip with ceasar dressing
3:30pm: 65 gms cheddar cheeze with 1 tbsp Mayo
5pm: Weight training
6pm: 2 servings Whey with 5gms creatine
9pm: hamburger patties ( 2-3 pcs )with 1 tbs Mayosince twice a day ung training ko ung total calories ko umaabot ng 3100 calories per day to maintain..
dahil gusto ko magpababa ng bodyfat, ung sample diet ko ay approximately nasa 2500 calories..
ganyan sir hitsura ng diet ko from monday to saturday afternoon..
pag saturday may depletion workout ako tapos carb up na after ng workout ( depletion ) up to sunday midight..
Comments
boss before you started working out, are you fat or skinny or just right lang?
@donbuh: yes sir, minsan nilalaro ko na lang basta ung macros ko 65% fats, 35% protein, tapos 0-5% carbssobrang gigil mag chest kagb, I end up tearing my anterior deltoid.. tsk tsk tsk..
indefinite rest toh badtrip...
here's a sample diet and sample routine of a HEALTHY me:
5:30am: 3 boiled eggs with 1tbsp mayo and 1 tbsp of EVOO
1st training: HIIT ( 15-20min )
7am: 1 serving of whey with 5gms creatine
10am: 65gms of cheddar cheeze with 1 tbsp of Mayo
1pm: fried Tilapia ( 250-300gms ) dip with ceasar dressing
3:30pm: 65 gms cheddar cheeze with 1 tbsp Mayo
5pm: Weight training
6pm: 2 servings Whey with 5gms creatine
9pm: hamburger patties ( 2-3 pcs )with 1 tbs Mayosince twice a day ung training ko ung total calories ko umaabot ng 3100 calories per day to maintain..
dahil gusto ko magpababa ng bodyfat, ung sample diet ko ay approximately nasa 2500 calories..
ganyan sir hitsura ng diet ko from monday to saturday afternoon..
pag saturday may depletion workout ako tapos carb up na after ng workout ( depletion ) up to sunday midight..
pangit pakinggan hahaha!!
anyway welcome sir..
sorry last "master KETO wan Kenobi" back to topic..may question ako sa keto thread sorry hindi ko sya magets andaming numbers...nosebleed!
anyway, tinadtad ko ng Ultrasound, TENS, at Hot compress ung shoulders ko kahapon.. and guess what? nagagalaw ko na with minimal to no pain!! yeeeeY!!!! hopefully by monday I'm back to business....
sir last anu pala yun EVOO?
pakiramdam ko sayang ung week.. haaaaay