MY JOURNEY TO A HEALTHIER ME! aka (GRADIUS) TPC :)
Liquidvamp
Posts: 45
Hi guys I just want to share with you my Latest Method of Losing Fat..
I started cutting fat last December (first week) when I was hovering around 158-160lbs. I started counting calories then I did IF while training 5-6 times a week..
I found the HODGETWINS from you tube and they were giving advices about cutting down on weight and FAT..
I was fortunate because during that time they were also cutting on fat and doing INTERMITTENT FASTING, they gave me a lot of information how to do it so I started doing IF on the 3rd week of DEC.
I trained 5-6 times a week with my own customized program based on my experience and I hit my body parts 2 times a week... Smile
An EXAMPLE of my Training Routine.
First month of cutting weight this is what I did..
20 minutes low intensity CARDIO.. Manual Treadmill inclined..
10min before weightlifting and 10min after. (sometimes I only do 10min of cardio in the beginning)
I fast for 16hrs and 8 hrs feeding window and I train fasted (if my sched permits me) most of the time. There are days that I only fast 12hrs because of my busy sched... but I make sure that I fast everyday. Longest fast was around 20hrs.
I spend 1hour to 1 1/2 hr in the gym excluding my cardio (matagal na two hours)
Day 1: Chest and Bicep (I train my abs sometimes during this day)
Day 2: Back and Tricep
Day 3: Shoulder and Legs
Day 4: Rest
Day 5: Same Routine as DAY 1 and so on...(CYCLE ROUTINE)
Day 1: Chest and Bicep sample training routine
BB or DB Bench Press 3-4 sets 8-15 reps
BB or DB Inclined BP 2-3 sets 8-15reps
Dips or BB or DB Decline 4 sets 6-8 reps
Machine Flyes 2-3sets 12-15 reps
Concentrated Curl 2-3 sets (10-12reps)
Overhead Cable Curl (one hand at a time) 3sets10-12reps
Alternate exercise for Biceps Eto po minsan ginagawa ko kapalit ng ibang exercise sa taas para hindi magadapt muscles... (HINDI PO LAHAT NG NANDITO GINAGAWA KO SA ARAW NA ITO)
EZ bar curl 2-3 sets 8-10reps
Hammer Curls 2-3sets 8-10 reps
Preacher Curl 2-3 sets 8-10 reps
Machine Curls 2-3sets 8-10 reps
Day 2: Back and Triceps
Chin ups 3-4 sets 5-7 reps (body weight)
Straight arm Pull down or V Bar Pulldown 3 sets (8-12reps)
Bent over Barbell Row (1 back day;once a week) 3 sets (8-10reps)
or
Deadlift (2nd Back day once a week) 3 sets 8-10 reps
Alternate exercise for Back Eto po minsan ginagawa ko kapalit ng ibang exercise sa taas para hindi magadapt muscles... (HINDI PO LAHAT NG NANDITO GINAGAWA KO SA ARAW NA ITO)
One arm DB row 2-3 sets 10-12reps
Seated Cable rows 3 sets 10-12 reps
Seated One arm cable row 3-sets10-12 reps
Pull downs 3 sets 10-12 reps
Triceps
Barbell EZ Bar close grip press 3 sets (10-12reps)
Cable Rope Overhead Triceps Extension (ROPE) 3 sets (10-12 reps)
Triceps Push downs or Tricep Push Down (ROPE) 3 sets 8-12reps
Dips 3 sets (5-8 reps) Body weight
Alternate exercise for Triceps Eto po minsan ginagawa ko kapalit ng ibang exercise sa taas para hindi magadapt muscles... (HINDI PO LAHAT NG NANDITO GINAGAWA KO SA ARAW NA ITO)
Diamond Push ups 2-3 sets (8-12reps)
EZ Bar skull crushers (2-3 sets) 8-12 reps)
Seated Tricep Press 2-3 sets (8-12reps)
Day 3: Shoulder Legs
Barbell Squat 3-4 sets (8-10reps)
Leg Press 2-3 sets (8-12reps)
Leg Extensions 2-3sets (10-12reps)
Lying Leg Curls 2-3 sets (10-12reps)
Calf Press 2-3 sets (15reps)
Shoulder
Barbell or Dumbell Overhead Press 3-4 sets (10-12reps) 1st Shoulder Day
or
Upright Barbell row 3-4 sets (10-12reps) 2nd Shoulder Day
One-arm side lateral 3 sets (10-12reps)
DB seating Lateral rear raise 3 sets (10-12reps)
DIET PLAN:
Intermittent Fasting (actually this is not a plan)
No softdrinks if ever COKE ZERO if I can't help it
Less chocolates except cheat days
No Ice creams except cheat days
I always prefer water over JUICES and ICED TEAS
Thanks
current wait 140lbs I will go down to 135 and see what happens Smile I want to achieve 12%BF before BULKING again..
Comments
i have a friend same kayo stats, pero maganda katawan nya, ako gumawa ng program nya lately lang kase nag plateau na rin sya sa ginagawa nya before, pero maganda katawan nya, sa mga diabetic na tulad nyo sir i recommend mon,tues,wed,training, then rest thurs, then train friday,saturday, rest sunday, pakita ko pic nya,
usually ang program na binigay ko sa knya eh volume, pero malakas sya eh, ang volume nya sa chest is 110lbs 10x10, bench press, then volume din back with pullups to failure, halos lahat ng training nya is volume dun nag rereact katawan nya, eto pala sya,
pero ewan ko lang kung nag bago na sya ng workout, kase matagal ko na cyang hindi nakakasabay mga 3months mahigit na,
I try to modify my program kasi.. parang nagaadapt body ko sir... salamat po..Sir ano po IF diet? yung fasting po ba yun.. pwede makahingi ng link or simpleng explanation... THANKS PO NG MARAMI..
great gains
TMW FTW!!!!!!!!!!!!!!!!!!!!!!!
>..<
IDETAIL KO YAN para makatulong ako..
TMW style YEEEAAAAH!
Sir sa totoo lang parang hindi ko nga napapansin gains ko sa forearm kasi po hindi ko sya winoworkout..siguro nadedevelop na lang sa compound exercises lalo na sa deadlift.
I don't do traps isolation exercise also.. Pero bicep and triceps meron po
Tomorrow Chest and Biceps day...
Video
TMW
[video=yahoo]
OMARSF
a measure ko po nasa 17-18% BF pa ako.... I will try to drop up to 12%BF bago magbulk gradually..
I lift "heavy" meaning to say I lift only heavy enough to control the weights... NOT THE OTHER WAY AROUND.. so kung hirap na po ang form ko.. I decrease my weight and increase my rep instead.. Siguro medyo nakukulangan ako sa protein before dahil around 100grams lang mostly nahit ko..
Tsaka sir yung IF na sinusunod mo ay di siya leangains, kasi yung leangains RPT yung training, 3 times a week, 1 week rest pagitan ng kada muscle group at walang cardio. Kahit nga yung HIIT ayaw ni Berkhan.
Not to be blunt but you don't have enough muscle mass kaya sinasabing payat ka. Also if your rep ranges is 8 and above then you are not lifting heavy enough. It doesn't mean that you can't maintain good form if you're lifting heavy weights. EH di lahat pala ng Powerlifters at strongman competitors eh basura ang form? That's just a flawed argument. It only means that either you are not exerting that much effort yet or your not that strong yet.
Anong common denominator ng magaganda ang katawan at madaming muscles?
Esep-esep. lol
Pare pareho silang malalakas at bumubuhat ng mabigat.
With reqards to range I think you can also increase intensity by increasing rep range..
Yeah I know that I lost muscle mass but I believe I can gain that back through hard work and smart training..
Not everybody's BODY is the same.. what works for the other might not work for you..
I hit my body parts twice a week.. I dont go to failure all set but I do go to failure at least once per set.
My belief is that if you can recover quickly (because I don't go to failure all the time) and train my body parts twice a week then you will have more gains..
OMARSF lift heavier than TMW based on the training videos that I have watched... but TMW has more GAINS than OMARSF.
Thanks sir for your input. More knowledge More Power!
Modified version po ng IF kasi ang kinuha kong IF eh yung style ng TMW... pero sa tailored fit sa sched ko po..Baka mamisinterpret nyo yung ALTERNATE EXERCISE na nilagay ko sa program ko..
Ibig pong sabihin nun minsan yun yung variation ng exercise HINDI PO LAHAT YUN GINAGAWA KO SA ISANG ARAW.. Minsan nagiiba ako ng "VARIATION" para hindi magadapt sa same exercise... Yun lang po..
BP= 120x12= 1,200 lbs
BP= 250x5= 1,250 lbs
If the total tonnage is greater then the muscle tension will be more as well plus the energy expenditure will also be greater. Also, whoever said that heavy lifting is only to be done if you're bulking? Heavy lifting is much more important if you're trying to cut weight once again because it reduces the loss of your lean muscle mass. You can recover quickly by having enough calories and ample rest and not because of not going balls to walls or failure in every training day which actually defeats the purpose of training in my opinion.
Lastly you just contradicted your statement that "Not everybody's body is the same" by comparing the gains of OMARSF and TMW.
Tingnan mo yung result ng iba dito aftere 2 years, kasi 2 years ka na sir. Tsaka yung lifting stats mo parang di nagagalaw.
Nananonood din ako ng videos ng Hodge twins, at kung sasabihin mong magaan ang 100lbs nila sa DB press at kung magaan para sayo yung 200+lbs na BB Press with OB ay palagay ko sir mali yung pagkakaintindi mo sa training nila.
Tsaka half black ata ang Hodge Twins, kaya mahirap basehan yung program nila kasi iba ang gene ng black.
Ito nga pala latest training vid ng Hodge twins, 6-8 reps sila sa Presses nila at alam nilang di ganun kaayos form nila.
Sir kaya ko i-compare si OMAR kay TMW
Because according to you post
lahat ng bumubuhat ng mabigat ay magaganda katawan?
In my opinion FAT PEOPLE with a lot of muscle mass can also lift heavy...
I'm trying to be realistic here its just hard to gain mass while cutting...
But if I hit my BF% then I'm going to BULK the "proper way"
@stannin
Sir sadya ko po na titira after 3 days please refer to this..
They don't lift that heavy but they have good gains...@Stannin
Hintay ko lang sir matapos summer tapos BULK na ko.. or pag 135lbs nako doon napo ako magdecide,, kasi sir base so progress ko dati nung 180lbs ako nag papayat lang ako to 140lbs nakita ko po katawan ko nun wala talaga muscle.. ngayon po 140lbs ko may shape na kahit papano.. PERO ALAM KO PO NA KULANG ako sa MASS... and i think mas madali po ako magpamass kesa mag cut...
Thanks po sa inputs.. sir STANNIS AND MIGHTY OAK... Nice exchanging informations with you guys... Gusto ko lang linawin na hindi lahat ng GINAWA ng TMW at OMAR eh ginagaya ko katulad ng DEADLIFT na ayaw ng TMW... I just take everything in a grain of salt.. I research and get it done then see what is effective for me... and I also get "new facts and Info" katulad po ngayon sa mga paguusap natin... Baka bukas na po ako makareply
Anyway it's your body and beliefs. We just want to avoid newbies getting information that are misleading. That's how we do things here. Di bale ng di ganun kadami members ang importante maayos ang information na makukuha sa site na ito.
Lastly, how do you define "bulking the proper way"?
Sir sinagot ko na yan dati sa TPC baka nde nyo lang naalala.. and please I'm not saying any misleading information.. and I'm not even trying to say that you're wrong... I respect your belief dude but will all due respect sir.. saying that "di bale ng di ganun karami members and importante eh maayos and information is offending on my part" It sounds like a threatening statement...
And on my part does it mean that if I don't agree with your beliefs? I'm already wrong? or maybe because you have more gains? Sir nothing personal but as much as possible I try to make a very intelligent conversation..
Sir believe me I research and work hard at the same time I respect your experience as a BODYBUILDER and you have very good gains based on your photos.. but I know in time I going to be like you someday... Thank you
Check mo tong journal ni XX, 1 year pa lang at mas maliit ang height sayo pero ang lakas.
http://pinoybodybuilding.com/forum/Thread-Dear-diary-3?page=41
I'm not forcing you to follow what I've been saying either, didn't you read the second paragraph of my last statement?
What do you mean threatening? Where? Besides, I'm just being honest, ganito talaga kami dito we're not into sugar coating. We respect each other but we also make sure that we are responsible with our statements.
Huwag kang masyadong balat sibuyas Bro, basa basa ka sa BB.com or better yet try mo i-post yung mga pinost mo dito and see kung gano ka "rude" ang mga members dun.