There is a big difference between walking, running and sprinting. I did walk twice a day, did some sprints too, but never running.
Anyway, pansin ko lang, sobrang baba ng calorie intake mo. For a guy your size, you should be eating at least 3000+ calories for that kind of activity level. You are practically destroying your metabolism with that low caloric intake. FYI, when I started leaning out, I was eating 2400 calories (BW at 138 lbs) and on the final stage of my leaning out, I was around 1800 calories, and I weigh around 121-125 lbs at that stage.
Oh I see. I'll keep that in mind. My runs are a mix of easy runs + walking. I kind of like it, so I might as well train for it. Hopefully a sub 30 min 5k by late this year.
Hindi ako nagrespond sa 2.2k, 2k cal for 2-3 months, so I titrated a bit. Pero you make a point. This is just for the interim until I lose another 10-15 pounds tapos back to regular programming.
There is a big difference between walking, running and sprinting. I did walk twice a day, did some sprints too, but never running.
Anyway, pansin ko lang, sobrang baba ng calorie intake mo. For a guy your size, you should be eating at least 3000+ calories for that kind of activity level. You are practically destroying your metabolism with that low caloric intake.
Tagal ng sinabi ni Vinch sa kanya yan pero tinuloy niya pa din yung ginagawa niya.
Baka naman maganda progress niya sa ganyang kababanh cals. Seems he really knows what he's doing sooo.....
We'll never know di naman siya nagpopost ng pics kasi out of place daw fat guy
Comments
OHP
bar x 10
60 x 10
80 x 10
100 x 8 @8
100 x 8 @8
105 x 8 @8 slight push press
105 x 8 @8 slight push press
side lat raise DB
25 x 12
30 x 10 x 3
arnold press
30 x 12 x 3
side lat machine
#3 and/or #4 x 15 x 7
CGBP
110 x 12 x 3
Overhead cable extension
?? x 12 x 3
?? - 10 x 15 x 7
cardio: run 30 mins.
OHP
bar x 10
60 x 10
80 x 10
110 x 6 push press
110 x 5 x 3 Push press
sup set 3 rounds
side lat raise 20 x 10 x 3
front raise 20 x 10 x 3
DB press 25 x 10 x 3
triceps
sup set 3 rounds
skull crusher 40 x 10 x 3
cable extension ?? x 10 x 3
CGBP 110 x 10 x 3
biceps
sup set 3 rounds
incline seated DB curl 20 x 10 x 3
pronated ez curls 15 x 10 x 3
preacher curls 20 x 10 x 3
cardio: 45 mins run
BP
60 x 10
80 x 10
110 x 10
150 x 5
180 x 5
195 x 5 @9
195 x 5 @10 failed last rep, spot
195 x 5 @10 failed last rep, spot
170 x 10 @9
170 x 8 @9
incline DB
50 x 12 x 3
incline machine press, pec deck sup sets
triceps
not getting the tightness as last session. Probably why I failed the last reps. This bums me out.
cardio: run 45 mins.
DL
110 x 10
150 x 5
200 x 5
240 x 5
290 x 1
330 x 2
330 x 2
rows
110 x 10
150 x 10 x 3
cable rows
?? x 12 x 3
pullover machine
?? x 12 x 7
run 30 mins
OHP
bar x 10
40 x 10
60 x 10
90 x 8 x 3
side lat raise 20 + front raise 20 + DB press 30 x 3, 2 min rest in between
machine side lat raise #3 x 12 x 5
BP
90 x 12
90 x 10
130 x 10
160 x 5
180 x 5 x 5
IBP
110 x 10 x 3
machine press, pec deck, overhead machine
cardio 30 mins run
meh weak BP today
run 45 mins
OHP
bar x 10
60 x 10
60 x 10
90 x 8
100 x 8 x 4
side lat raise 20 + front raise 20 + DB press 30 x 3, 2 min rest in between
machine side lat raise #4 x 12 x 5
bar x 10
60 x 10
60 x 10
105 x 8 x 4
side lat raise 25 + front raise 20 + DB press 30 x 3, 2 min rest in between
machine side lat raise #4 x 12 x 5
DL
110 x 8
150 x 8
200 x 5
240 x 5
240 x 3
End DL. Low energy.
cardio 45 run
Nabasa ko pala na BB style ko kaya ganyan karami? Grabe kakapagod yan
more like a progressive overload to me.
7/19/2014
squats
60 x 8
90 x 5
90 x 5
130 x 5
165 x 5 x 3
long hiatus from squats. Adductors feel like hell.
IBP
90 x 10
110 x 10 x 3
PC
60 x 3
80 x 3
110 x 3 x 5
triceps extensions, pullovers
run 30 mins.
pag tutuunan ko ng pansin tong Ice Cream Fitness 5x5. ang ganda hehe.
squats
90 x 5
90 x 5
130 x 5
175 x 5 @8
175 x 5 @8
175 x 5 @8
BP
90 x 5 x 2
130 x 5
175 x 5
190 x 5 @9
190 x 5 @9
190 x 5 @9
160 x 10 @8
160 x 8 @9
DL
90 x 6
130 x 6
180 x 5
220 x 5
270 x 3
290 x 2 x 2
run 30 mins.
squats
110 x 8 x 4
IBP
110 x 15 x 3
PC
60 x 3
80 x 3
115 x 3 x 5
DB rows
55 x 10 x 3
tri rope pulldown
60 x 15 x 7
no run dahil sa ulan
Time to get back into counting cals.
squats
90 x 8
90 x 8
130 x 6
180 x 6
180 x 6
180 x 6
180 x 6
BP
90 x 10
90 x 10
130 x 5
180 x 6
180 x 6
180 x 6
180 x 6
DL
110 x 8
150 x 5
200 x 5
240 x 3
240 x 2
run 30 mins.
yehey I broke the 200# mark hehe
7/1/2014
started running 4-5 x week
7/23/2014
started carb cycling again
7/26/2014
started running twice a day, everyday. Gayahin si @riddler. Hirap nito sa umpisa, pero ngayon hindi ako mapakali kapag hindi ako nakakakbo.
Anyway, pansin ko lang, sobrang baba ng calorie intake mo. For a guy your size, you should be eating at least 3000+ calories for that kind of activity level. You are practically destroying your metabolism with that low caloric intake. FYI, when I started leaning out, I was eating 2400 calories (BW at 138 lbs) and on the final stage of my leaning out, I was around 1800 calories, and I weigh around 121-125 lbs at that stage.
Hindi ako nagrespond sa 2.2k, 2k cal for 2-3 months, so I titrated a bit. Pero you make a point. This is just for the interim until I lose another 10-15 pounds tapos back to regular programming.
Tagal ng sinabi ni Vinch sa kanya yan pero tinuloy niya pa din yung ginagawa niya.
Baka naman maganda progress niya sa ganyang kababanh cals. Seems he really knows what he's doing sooo.....
We'll never know di naman siya nagpopost ng pics kasi out of place daw fat guy