Nakalimutan ko ilagay ung oatmeal
Bumili na din po ako ng weighing scale para maatimbang ko po ung mga kakainin ko
Kinukuha ko sa wheat bread at oatmeal at banana ung sources, i try to stay to low digesting carbs. Nagcompute na din kasi ako ng macros ko at ang nakuha ko ay 2000 based po ito sa Katch-McArdle formula na nakuha ko din po dito sa site, at ang distribution ay P187g,C156g,F70g. sa tingin mo ba masyadong maliit ung carb ko for cutting??:huh
Tanong ko na rin po, base dun sa picture ko ano kaya BF% ko, ang tantsa ko kase nasa 20% eh ung nasa right side na pic sa latest photos? Taken un last July 2, 2014
Di ko yan masasagot bro, since indi ako ganung ka OC sa nutrition ko , as long as I hit my macros,satisfied na ko ( as well as slow bulk ako eh). based naman sa computation mo, lumalabas na 2k cal ka per day e di go, pakiramdaman mo muna, kaw lang makakapag sabi nyan kung paano mag react katawan mo. ( tho I noticed that mababa talaga carb macro pag cutting, more on protien and fats sya)
Tanong ko na rin po, base dun sa picture ko ano kaya BF% ko, ang tantsa ko kase nasa 20% eh ung nasa right side na pic sa latest photos? Taken un last July 2, 2014
25% pa pla ako, mali pala yung tantiya ko, tignan ko nga po muna to after siguro 2 months kung ayos ba ung calculated kong macros, then sana nga may changes, thanks nga pala sir sa mga payo
Nga pala napansin ko lang po nasa graveyard shift ka rin ba ngayon kanina ka pa po kasi online eh, ako kasi lagi ako graveyard shift kaya ngayon ko lang din nabubuksan ung journal ko dahil dito lang may net.. hehe
Nga pala napansin ko lang po nasa graveyard shift ka rin ba ngayon kanina ka pa po kasi online eh, ako kasi lagi ako graveyard shift kaya ngayon ko lang din nabubuksan ung journal ko dahil dito lang may net.. hehe
uu bro, graveyard shift ako, hehe! call center boi eh,
Thanks sir I'll keep that in mind.
Pasensiya na po at ngayon ko lang nalaman ang salitang RECOMP, nabanggit na ni kuya rtravino29, hindi ko pinansin... pasensiya na:banghead:
Ok po kuya Jettie, I'll do a recomp, dagdagan ko na lang din ung macros ko ng kaunti.. pero ok lang naman po kung matagal po ang results nito... ang goal ko lang po muna talaga ay bumaba ang BF% at kung add muscle ay bonus na lang po saken..
Actually po yun po talaga yung una kong goal ung maintenance lang, recomp pala tawag dun.. pasensiya na po ulit
July 04, 2014
Shoulders/Traps
Ang recomp mahirap maachieve yan. For me nearly impossible iplano in detail kung papano ka maglose ng fat while maintaining you size or building more muscle at the same time. Recomp from newbie gains is different from recomp of experienced lifters. Newbies have more luck getting the best of both worlds while older lifters will need to "gain some and lose some". Ang mahalaga lang dyan is the outcome, so alamin mo kung nasan ka ngayon para makapag establish ka ng starting point. Totoo lang wala ako alam na designed recomp diet or recomp training, di ko din alam kung anong first thing to do to acheive body recomp hehe
Ang recomp mahirap maachieve yan. For me nearly impossible iplano in detail kung papano ka maglose ng fat while maintaining you size or building more muscle at the same time. Recomp from newbie gains is different from recomp of experienced lifters. Newbies have more luck getting the best of both worlds while older lifters will need to "gain some and lose some". Ang mahalaga lang dyan is the outcome, so alamin mo kung nasan ka ngayon para makapag establish ka ng starting point. Totoo lang wala ako alam na designed recomp diet or recomp training, di ko din alam kung anong first thing to do to acheive body recomp hehe
Thanks po, I'll take note of that
Ngayon po kase 25% BF ko gusto ko sana pababain hanggang 15%
at kung tama po gagawin ko dapat yung weight ko po ay hindi gagalaw..
na nasa 84kilos...
nabasa ko nga po na mahirap gawin eto at mas matagal po ang results pero determined at focused akong gawin to..<3
July 05, 2014 Biceps/Triceps
EZ Bar Skull Crushers + EZ Bar Close Grip Press
50lbs - 10reps/10reps
50lbs - 10reps/10reps
50lbs - 10reps/10reps
After 2hours, done circuit training for 30mins (Warmup and Cooldown included)
Composed of Jumping jacks, Burpees, Mountain Climbers, Sprinting High Knees
July 10, 2014 Shoulders + Cardio
Ngayon ko lang naramdaman yung sakit sa legs ko
After 2 hours, done circuit training for 10mins(with warmup and cooldown)
Burpees
Jumping Jacks
High Knees Sprint
dun sa dumbell shrugs pinagcombine ko lang yung weight ng dalawang dumbell bale tig 60 lbs per hand, tapos yung sa dalawa yun po talaga..
July 11, 2014 Biceps + Cardio
dun sa dumbell shrugs pinagcombine ko lang yung weight ng dalawang dumbell bale tig 60 lbs per hand, tapos yung sa dalawa yun po talaga.. Smile
ahh.. kala ko 120LBS. na dumbbell each, haha! pero lakas mo sa leg curls and leg extension ah!
Oo nga eh, yung legs nga nauunang lumaki sa akin eh.. before ako magbuhat malaki na din kase legs ko paano ba naman ang tirahan namin dito sa Olongapo nasa bundok tapos natrain na din legs ko siguro dahil yung tubig dito sa amin dati kinukuha pa sa sibol na nasa baba ng bahay namen kaya ayun instant training ng legs, hindi ko lang alam kung bakit yung upper body ko hindi sumabay...
ok nga yan eh, kase IMO, mas taxing sa katawan yung lower body work out. Give it time, you'll get there soon enough. Focus on nutrition din IMO, as well as kung nag pla plateau ka na sa 12 reps, try doing heavier weights on 5 - 10 reps .Progressive periodization baga. dati kase ganyan din ako, sobrang focus ko sa 12 reps, but nag plaplateau kagad ako, especially on compound lifts, so I changed my strategy sa training. It worked well naman. Pag aralan mo kung pano nag cocope ung katawan mo sa training, kung may kailangan kang i tweak sa program, gawin mo para sa gainz.
Actually po 12reps yung pinakaend point ko pag nagdadagdag ako ng weights, pag nareach ko na yung 12reps sa certain weight I added 5 or 10 pounds depende po kung kaya pa ulit ng 12 reps... so far naman po may progression naman po ako at take time din po ako sa progression ng weights since iniisip ko rin po yung form, kapag minsan po kasi na napapansin kong nawawala na yung form ko I stay on that weight until magawa ko yung 12 reps with proper form.. bago ulit ako magdagdag ng weights
And opinion ko bro hindi endomorphic tingnan ang katawan mo,
Nakita na medyo small frame ka nung nag papayat. Sa tingin ko more on ectomorph ang bodytype mo
Naging overweight ectomorph ka lang dati bro.
Focus on heavy weights Clean bulk bro
Do you track macronutrients? or calorie count?
Ano ba questions mo about nutrition? ask away
Ako I have a question regarding nutrition, How do you do and define a "clean bulk"?
I assume if you do a clean bulk you won't gain fats?
A clean bulk for me sir. Is eating only 200 to a maximum of 500 calories above your maintenance calories
To ''minimize'' fat gains during bulking. Because you can't bulk and not gain fat right sir?
Because when you clean bulk the muscle gain to fat gain ratio is much more closer. Kesa kung mag dirty bulk lang na most people tend to eat 1000+ over their maintenance. Most of the time the fat gain ratio ay mas mataas na sa muscle gain ratio.Baka pala ma confuse ang ibang tao
A clean bulk is defined by the number of calories above maintenance not the food choices. 200-500 calories above maintenance is a clean bulk Anyhing exceeding that is considered dirty bulking for me clean bulking is recommended especially kung endomorphic body ka.
It is not defined by the foods you eat. You can eat all the chicken breast, Kamote and green vegetables you want.
If you eat 1500 of that foods above maintenance that's still a dirty bulk
so sir, if 2448 calories aq a day, dapat magdagdag aq ng 500cal sa everyday ko ?
so sir, if 2448 calories aq a day, dapat magdagdag aq ng 500cal sa everyday ko ?
are you planning to bulk? If yes, then there should be a calorie surplus from your daily calorie maintenance. Nasa sayo na yung kung anong klaseng pagkain gusto mong kainin, basta nahihit mo yung calorie allocation mo on that day. you're good to go.
After 2hours, done circuit training for 30mins (Warmup and Cooldown included)
Composed of Jumping jacks, Burpees, Mountain Climbers, Sprinting High Knees
I've searched across the net this workout program, ang tawag sa program ay "FREELETICS", at nakita ko na pasok siya sa goal ko ngayon na magbawas ng body fat, the program consist of bodyweight exercises only with matching HIIT... so I decided na eto muna ang gagawin ko at iditch ko muna ang gym pero so far eto yung progress ko after one month cutting sa gym.
Please refer na lang po dun sa progress pic ko para sa BEFORE na pic, weight ko ngayon ay 82kilos..
Yung mechanics nga pala ng Freeletics is to complete all workout laid out for you for 15 weeks with added challenge every week. the may specified name sila sa set of workouts na ipapagawa sayo per day or tinatawag nilang sessions, actually yung program na ito ay dapat premium/paid pero may nadownload ako na torrent consist ng kumpletong workout program na pang premium lang...
yung sessions consist of Workout and MAX Workout, sa Workout kelangan matapos mo ung given ref of given set of workout at oorasan hanggang matapos mo lahat, at ang basehan ng performance mo dito ay yung timer, then kapag MAX Workout naman gagawin mu ung certain exercise within a specified time, ang basehan naman ng performance mo dito ay yung Repititions.. (Iupdate ko na lang yung training routine ko weekly para dun sa detalye ng workout ko.
Then yung sinasabi kong challenge every week naman consist of beating your Personal Best or PB, example yung sa MAX workout naka 50 reps ka, kelangan sa next na gagawin mo yung workout dapat maka 51 pataas ka na..
I started out this program last July 29, 2014 and so far so good naman
Iupdate ko na lang ung record ko bukas, naiwan ko pa kasi sa bahay yung record ko...
ang nandito lang ay yung sa ngayon
August 02, 2014
Sessions 4 - Squat MAX - 105 reps + Bonus Venus 44:45:99
Nga po pala yung nutrition ko po ngayon ay nakacalorie deficit po ako, yun din po yung sabi sa program:)
yun lang po muna
.. so I decided na eto muna ang gagawin ko at iditch ko muna ang gym pero so far eto yung progress ko after one month cutting sa gym.
I started out this program last July 29, 2014 and so far so good naman
Iupdate ko na lang ung record ko bukas, naiwan ko pa kasi sa bahay yung record ko...
ang nandito lang ay yung sa ngayon
August 02, 2014
Sessions 4 - Squat MAX - 105 reps + Bonus Venus 44:45:99
Nalito ata ako dito, one month ka hindi nag gym then started Freeletics?
.. so I decided na eto muna ang gagawin ko at iditch ko muna ang gym pero so far eto yung progress ko after one month cutting sa gym.
I started out this program last July 29, 2014 and so far so good naman
Iupdate ko na lang ung record ko bukas, naiwan ko pa kasi sa bahay yung record ko...
ang nandito lang ay yung sa ngayon
August 02, 2014
Sessions 4 - Squat MAX - 105 reps + Bonus Venus 44:45:99
Nalito ata ako dito, one month ka hindi nag gym then started Freeletics?
Ahhhh.. sorry sa mga type ko.. naggym na po ako ng one month then after ng paggym ko, started Freeletics last July 29, 2014 lang bale po while doing this program titigil muna po akong maggym since puro bodyweight exercises naman po siya
Pre, may torrent ka nung app? Nakadownload ako pero kailangan ko magbayad para sa coach. Kakastart ko pa lang last week, sinasabayan ko ng workouts at cardio through jogging.
Just restarted my journey again, nawalan kasi ako motivation last year. Wala na ako kasing nakikitang changes to my body, siguro dahil hindi pa din tama ang diet ko.
Now I am 1 month working out again at nagtry ako magIntermittent fasting, nakahanap ako ng isang youtuber sa youtube kung saan ang ginagawa niya e 36hours fast 2 days in a week, siya si Low Carb Cory tapos The Hungarian Experiment, at symepre kelangan caloric deficit ka pa din para magloose ka ng weight, still a skinny fat pero, I've been doing it for a month now, nakita at naramdaman ko kaagad ang changes. lean gains naman ang ginagawa ko sa 5 days
I've been eating 2700 calories for 5 days, at ang maintenance ko is 2400, and ginawa ko yung 2400 times 7 days minus 3500 (puond to lose per week) divided by 5 days, ni round of ko na lang to 2700.
My starting weight is 175lbs at kanina after 1 month, nagweight in ulit ako at 170lbs na lang ako, napansin ko din na numipis yung taba sa baba ng tiyan ko this past few days.
I train fasted at napansin ko na hindi naman talaga humihina ang buhat mo siguro dahil tama na ang diet ko. Incorporating 3 basic lift sa weekly routine ko
after workout, I eat 1 kilo of tulingan or tilapia then 250g of carbs (100g fast carb like white bread, rice, potato and 100g slow carb like sweet potato, whole wheat bread) then before 12mn I eat 8 eggs with tomato, lettuce at pipino plus 2 tbsp olive oil. Minsan may additional kapag masarap ang ulam namin sa bahay humihingi ako hehehe. Bale yung total calories ko everyday ay 2676 ginagamit ko yung MyFitnessPal App para matrack ko yung calories ko everyday.
Napansin ko na mas ok siya sa budget dahil 5 days ka lang kakain tapos convinient pa sa time dahil isang bese ka lang magprepare ng pagkain mo sa araw araw.
This is my update pic, not much has changed since pero, I started to be consistent on my diet and my workout everyday. So I hope I could see changes within 3 months, magone month na din pala ako sa gym this coming March 15.
Workout for the day 4:30pm March 13, 2016 Legs
Barbell Squat
100lbs x 10 (with warm up sets)
120lbs x 8
120lbs x 8
Comments
Bumili na din po ako ng weighing scale para maatimbang ko po ung mga kakainin ko
Kinukuha ko sa wheat bread at oatmeal at banana ung sources, i try to stay to low digesting carbs. Nagcompute na din kasi ako ng macros ko at ang nakuha ko ay 2000 based po ito sa Katch-McArdle formula na nakuha ko din po dito sa site, at ang distribution ay P187g,C156g,F70g. sa tingin mo ba masyadong maliit ung carb ko for cutting??:huh
Tanong ko na rin po, base dun sa picture ko ano kaya BF% ko, ang tantsa ko kase nasa 20% eh ung nasa right side na pic sa latest photos? Taken un last July 2, 2014
Nga pala napansin ko lang po nasa graveyard shift ka rin ba ngayon kanina ka pa po kasi online eh, ako kasi lagi ako graveyard shift kaya ngayon ko lang din nabubuksan ung journal ko dahil dito lang may net.. hehe
uu bro, graveyard shift ako, hehe! call center boi eh,
You have to eat slight more during training days and maintenance during rest days.. It'll take some time and sabi nga ng lahat, train hard.
Walang magic at instant results pare..
Pasensiya na po at ngayon ko lang nalaman ang salitang RECOMP, nabanggit na ni kuya rtravino29, hindi ko pinansin... pasensiya na:banghead:
Ok po kuya Jettie, I'll do a recomp, dagdagan ko na lang din ung macros ko ng kaunti.. pero ok lang naman po kung matagal po ang results nito... ang goal ko lang po muna talaga ay bumaba ang BF% at kung add muscle ay bonus na lang po saken..
Actually po yun po talaga yung una kong goal ung maintenance lang, recomp pala tawag dun.. pasensiya na po ulit
July 04, 2014
Shoulders/Traps
OHP
80lbs - 8reps
80lbs - 8reps
80lbs - 8reps
Dumbell Side Lateral
20lbs/each - 12reps
20lbs/each - 12reps
20lbs/each - 12reps
Dumbell Front Raise
20lbs/each - 12reps
20lbs/each - 12reps
20lbs/each - 12reps
Bent Over Lateral Raise
20lbs/each - 10reps
20lbs/each - 10reps
20lbs/each - 10reps
Uptight Row
70lbs - 10reps
70lbs - 10reps
70lbs - 10reps
Dumbell Shrugs
60lbs/each - 12reps
60lbs/each - 12reps
60lbs/each - 12reps
Ngayon po kase 25% BF ko gusto ko sana pababain hanggang 15%
at kung tama po gagawin ko dapat yung weight ko po ay hindi gagalaw..
na nasa 84kilos...
nabasa ko nga po na mahirap gawin eto at mas matagal po ang results pero determined at focused akong gawin to..<3
July 05, 2014 Biceps/Triceps
EZ Bar Skull Crushers + EZ Bar Close Grip Press
50lbs - 10reps/10reps
50lbs - 10reps/10reps
50lbs - 10reps/10reps
Straight Barbell Curl
50lbs - 12reps
50lbs - 12reps
50lbs - 12reps
Rope Tricep Pushdown
30lbs - 10reps
30lbs - 10reps
30lbs - 10reps
Dumbell Hammer Curl
60lbs - 10reps
60lbs - 10reps
60lbs - 10reps
Overhead Dumbbell Triceps Press
50lbs - 12reps
50lbs - 12reps
50lbs - 12reps
Weighted Bench Dips
35lbs - 12reps
35lbs - 12reps
35lbs - 12reps
Concentration Curl
20lbseach - 10reps
20lbseach - 10reps
20lbseach - 10reps
End of workout
Deadlift
170lbs - 6reps
170lbs - 6reps
170lbs - 6reps
Barbell Rows
120lbs - 10reps
120lbs - 10reps
120lbs - 10reps
Lat Pulldown
80lbs - 12reps
80lbs - 12reps
80lbs - 12reps
Clos Grip Lat Pulldown
80lbs - 6reps
80lbs - 6reps
80lbs - 6reps
Close Grip Seated Cable Row
70lbs - 8reps
70lbs - 8reps
70lbs - 8reps
One Arm Dumbell Row
30lbseach - 12reps
30lbseach - 12reps
30lbseach - 12reps
Straight Bar Pulldown
35lbs - 12reps
35lbs - 12reps
35lbs - 12reps
Cardio maya na lang after work
Barbell Squats
100lbs - 12reps
110lbs - 8reps
120lbs - 7reps
Leg Press
200lbs - 12reps
250lbs - 12reps
250lbs - 12reps
Leg Extensions
150lbs - 12reps
150lbs - 12reps
150lbs - 12reps
Lying Leg Curls
150lbs - 12reps
150lbs - 12reps
150lbs - 12reps
Seated Calf Raises
90lbs - 15reps
90lbs - 15reps
90lbs - 15reps
No Cardio ngayon, ang sakit ng legs ko eh
July 09, 2014 Chest + Cardio
Barbell Bench Press
100lbs - 12reps
120lbs - 8reps
140lbs - 7reps
Dumbell Incline Press
80lbs - 12reps
100lbs - 12reps
100lbs - 12reps
Barbell Decline Press
100lbs - 12reps
100lbs - 12reps
100lbs - 12reps
Pec Deck Fly
50lbs - 12reps
60lbs - 12reps
70lbs - 10reps
Cable Crossover
50lbs - 12reps
50lbs - 12reps
50lbs - 12reps
Bar Dip (tried)
3reps
After 2hours, done circuit training for 30mins (Warmup and Cooldown included)
Composed of Jumping jacks, Burpees, Mountain Climbers, Sprinting High Knees
July 10, 2014 Shoulders + Cardio
OHP
70lbs - 12reps
80lbs - 8reps
85lbs - 6reps
Dumbell Shoulder Press
70lbs - 12reps
70lbs - 12reps
70lbs - 12reps
Dumbell Side Lateral Raise
40lbs - 12reps
40lbs - 12reps
45lbs - 12reps
Dumbell Front Raise
40lbs - 12reps
40lbs - 12reps
40lbs - 12reps
Bent Over Dumbbell Rear Delt Raise
16lbseach - 12reps
18lbseach - 12 reps
20lbseach - 12 reps
Barbell Uptight Row
70lbs - 12reps
70lbs - 12reps
70lbs - 12reps
Dumbell Shrugs
120lbs - 12reps
120lbs - 12reps
120lbs - 12reps
Ngayon ko lang naramdaman yung sakit sa legs ko
After 2 hours, done circuit training for 10mins(with warmup and cooldown)
Burpees
Jumping Jacks
High Knees Sprint
di ka ba typo dito brah?
dun sa dumbell shrugs pinagcombine ko lang yung weight ng dalawang dumbell bale tig 60 lbs per hand, tapos yung sa dalawa yun po talaga..
July 11, 2014 Biceps + Cardio
Barbell Bicep Curls
40lbs - 12reps
50lbs - 12reps
50lbs - 12reps
Dumbell Curls
25lbseach - 12reps
25lbseach - 12reps
25lbseach - 12reps
Hammer Curls
30lbseach - 12reps
30lbseach - 12reps
30lbseach - 12reps
Incline Bench Bicep Curl
20lbseach - 12reps
20lbseach - 12reps
20lbseach - 12reps
Concentration Curls
20lbseach - 12reps
20lbseach - 12reps
20lbseach - 12reps
after 2 hours started Circuit Training 23mins (warmup and cool down included)
consist of Flutter Kick Squats, High Knees, Burpees, and Jumping Jacks
ahh.. kala ko 120LBS. na dumbbell each, haha! pero lakas mo sa leg curls and leg extension ah!
Oo nga eh, yung legs nga nauunang lumaki sa akin eh.. before ako magbuhat malaki na din kase legs ko paano ba naman ang tirahan namin dito sa Olongapo nasa bundok tapos natrain na din legs ko siguro dahil yung tubig dito sa amin dati kinukuha pa sa sibol na nasa baba ng bahay namen kaya ayun instant training ng legs, hindi ko lang alam kung bakit yung upper body ko hindi sumabay...
Actually po 12reps yung pinakaend point ko pag nagdadagdag ako ng weights, pag nareach ko na yung 12reps sa certain weight I added 5 or 10 pounds depende po kung kaya pa ulit ng 12 reps... so far naman po may progression naman po ako at take time din po ako sa progression ng weights since iniisip ko rin po yung form, kapag minsan po kasi na napapansin kong nawawala na yung form ko I stay on that weight until magawa ko yung 12 reps with proper form.. bago ulit ako magdagdag ng weights
so sir, if 2448 calories aq a day, dapat magdagdag aq ng 500cal sa everyday ko ?
are you planning to bulk? If yes, then there should be a calorie surplus from your daily calorie maintenance. Nasa sayo na yung kung anong klaseng pagkain gusto mong kainin, basta nahihit mo yung calorie allocation mo on that day. you're good to go.
Triceps Dips
Bdwt - 8reps
Bdwt - 8reps
Bdwt - 8reps
Close Grip Bench Press
70lbs - 12reps
80lbs - 12reps
90lbs - 10reps
EZ Bar Skull Crushers
50lbs - 12reps
55lbs - 10reps
55lbs - 10reps
Rope Triceps Pulldown
30lbs - 12reps
35lbs - 6reps
35lbs - 10reps
Dumbell Triceps Kickbacks
18lbs's - 12reps
20lbs's - 12reps
25lbs's - 6reps
Overhead Dumbell Triceps Extension
40lbs - 12reps
45lbs - 10reps
45lbs - 10reps
No cardio ngayon dahil hindi na kasya sa oras
July 21, 2014 Back
Deadlift
100lbs - 12reps
150lbs - 8reps
170lbs - 6reps
Barbell Rows
100lbs - 12reps
120lbs - 10reps
120lbs - 10reps
Lat Pulldown
80lbs - 12reps
80lbs - 12reps
85lbs - 8reps
Clos Grip Lat Pulldown
80lbs - 6reps
80lbs - 6reps
80lbs - 6reps
Close Grip Seated Cable Row
50lbs - 12reps
60lbs - 12reps
70lbs - 8reps
One Arm Dumbell Row
30lbseach - 12reps
40lbseach - 9reps
40lbseach - 9reps
Straight Bar Pulldown
35lbs - 12reps
35lbs - 12reps
35lbs - 12reps
tapos kanina mukhang nanghihina pa ako
______________________________________________________
July 09, 2014 Chest + Cardio
Barbell Bench Press
100lbs - 12reps
120lbs - 8reps
140lbs - 6reps
Dumbell Incline Press
80lbs - 12reps
100lbs - 10reps
100lbs - 9reps
Barbell Decline Press
100lbs - 12reps
100lbs - 12reps
100lbs - 12reps
Pec Deck Fly
50lbs - 12reps
70lbs - 10reps
70lbs - 10reps
Cable Crossover
50lbs - 12reps
50lbs - 12reps
50lbs - 12reps
After 2hours, done circuit training for 30mins (Warmup and Cooldown included)
Composed of Jumping jacks, Burpees, Mountain Climbers, Sprinting High Knees
Please refer na lang po dun sa progress pic ko para sa BEFORE na pic, weight ko ngayon ay 82kilos..
Yung mechanics nga pala ng Freeletics is to complete all workout laid out for you for 15 weeks with added challenge every week. the may specified name sila sa set of workouts na ipapagawa sayo per day or tinatawag nilang sessions, actually yung program na ito ay dapat premium/paid pero may nadownload ako na torrent consist ng kumpletong workout program na pang premium lang...
yung sessions consist of Workout and MAX Workout, sa Workout kelangan matapos mo ung given ref of given set of workout at oorasan hanggang matapos mo lahat, at ang basehan ng performance mo dito ay yung timer, then kapag MAX Workout naman gagawin mu ung certain exercise within a specified time, ang basehan naman ng performance mo dito ay yung Repititions.. (Iupdate ko na lang yung training routine ko weekly para dun sa detalye ng workout ko.
Then yung sinasabi kong challenge every week naman consist of beating your Personal Best or PB, example yung sa MAX workout naka 50 reps ka, kelangan sa next na gagawin mo yung workout dapat maka 51 pataas ka na..
I started out this program last July 29, 2014 and so far so good naman
Iupdate ko na lang ung record ko bukas, naiwan ko pa kasi sa bahay yung record ko...
ang nandito lang ay yung sa ngayon
August 02, 2014
Sessions 4 - Squat MAX - 105 reps + Bonus Venus 44:45:99
Nga po pala yung nutrition ko po ngayon ay nakacalorie deficit po ako, yun din po yung sabi sa program:)
yun lang po muna
Nalito ata ako dito, one month ka hindi nag gym then started Freeletics?
Ahhhh.. sorry sa mga type ko..
Session 1
Aphrodite - 45:51:73
Session2
Burpee MAX - 61reps
Session 3
Aphrodite - 45:09:60
Session 4
Squat MAX - 105reps + Venus - 44:45:29
Session 5
Dione - 51:30:20
Ang hirap ng Dione pero kelangan gawin eh at sabi nga never quit
Just restarted my journey again, nawalan kasi ako motivation last year. Wala na ako kasing nakikitang changes to my body, siguro dahil hindi pa din tama ang diet ko.
Now I am 1 month working out again at nagtry ako magIntermittent fasting, nakahanap ako ng isang youtuber sa youtube kung saan ang ginagawa niya e 36hours fast 2 days in a week, siya si Low Carb Cory tapos The Hungarian Experiment, at symepre kelangan caloric deficit ka pa din para magloose ka ng weight, still a skinny fat pero, I've been doing it for a month now, nakita at naramdaman ko kaagad ang changes. lean gains naman ang ginagawa ko sa 5 days
siguro dahil tama na ang diet ko. Incorporating 3 basic lift sa weekly routine ko
I've been eating 2700 calories for 5 days, at ang maintenance ko is 2400, and ginawa ko yung 2400 times 7 days minus 3500 (puond to lose per week) divided by 5 days, ni round of ko na lang to 2700.
My starting weight is 175lbs at kanina after 1 month, nagweight in ulit ako at 170lbs na lang ako, napansin ko din na numipis yung taba sa baba ng tiyan ko this past few days.
I train fasted at napansin ko na hindi naman talaga humihina ang buhat mo
after workout, I eat 1 kilo of tulingan or tilapia then 250g of carbs (100g fast carb like white bread, rice, potato and 100g slow carb like sweet potato, whole wheat bread) then before 12mn I eat 8 eggs with tomato, lettuce at pipino plus 2 tbsp olive oil. Minsan may additional kapag masarap ang ulam namin sa bahay humihingi ako hehehe. Bale yung total calories ko everyday ay 2676 ginagamit ko yung MyFitnessPal App para matrack ko yung calories ko everyday.
Napansin ko na mas ok siya sa budget dahil 5 days ka lang kakain tapos convinient pa sa time dahil isang bese ka lang magprepare ng pagkain mo sa araw araw.
to post latest picture later
This is my update pic, not much has changed since pero, I started to be consistent on my diet and my workout everyday. So I hope I could see changes within 3 months, magone month na din pala ako sa gym this coming March 15.
Workout for the day 4:30pm March 13, 2016 Legs
Barbell Squat
100lbs x 10 (with warm up sets)
120lbs x 8
120lbs x 8
Dumbbell Lunges
60x12
60x12
60x12
Hack Squat
70x12
80x12
80x12
Leg Extension
70x12
70x12
80x12
Standing Calf Raises
200x12
270x15
270x15
Abs
Nutrition:
6pm (18hours fasted)
534g banana
370g sweet potato
750g tulingan adobo
8pm
200g sweet potato
250g tulingan adobo
2pm
8eggs plus veggies
total calories:3311 based on my fitness pal
P362 C206 F103
bukas 36hours fasting so dayoff muna sa gym at tambay muna sa bahay at work