@Big Dawg
BTW brah,how about my diet? Should i also change my diet?
And how long should i stick to this program ?
Kudos to you for taking diet so seriously to be eating all those meals, snacks & drinks. However, there is a point of overkill. A time will probably come when you feasibly can't do that anymore, so at some point you should try to cut back on the amount of meals to something more managable like 4 larger meals. Add in snack & protein drink then your good to go. This would be a regimen that most people can stick to over the long haul, compared to what you are doing now, which most people with work, school, etc simply could not do on a frequent basis.
I see you posted recently about planning on taking in 4k cals per day. That is WAYYY too much for a guy your size! Hell I am almost 2x your weight, and that's about the amount of cals that I myself take in. To weigh 125, you should be able to make some good gains on 2500 cals per day - that's using the formula of bdwt-lbs x 20. However that's a general guideline, and if you have a fast metabolism and/or very active schedule, the requirement could be a little higher, but NOT so high as 4000 - that's just insane for a 125lb guy. You appear to be very young - what's your age? Reason I ask is I remember when I was young - I was 17 and would go into the buffet and eat so much they would like to kick me out of the place haha. So indeed when young and active, the cals need to be sufficient to make gains.
No need for rocket science regarding the types of foods you want to make as the staple of your diet - beef, chicken, lean pork, fish, brown rice, white rice, pasta, wheat bread, oatmeal, potatoes, milk, eggs - these should make up the most of your cals. Try to throw in some veggies and/or fruits throughout the day also for general health of the digestive system if nothing else.
Finally you ask " how long should i stick to this program"? You will be on this for quite some time. The only CHANGE that you want to make is to always TRY to get 1 more rep or add 5 more lbs to the bar and get the required reps still. I'm betting most guys on this board could (no offense to anyone ) go on this program and shock themselves with the results they would see after a year. Why? Because so many guys - including yourself - are overtraining BIGTIME. Too many are doing sooo many sets, which means they are pacing themselves instead of truly busting ass. You can't do both. Do 20-25 sets for a bdpt and you aren't busting ass. Maybe you THINK you are, but your not. So keep it simple, give it your all, and the gains will come. :sport:
As what @allen101 said, EAT BIG. Lalo na sa days na mas active ka physically.
Hahaha buti ka pa napansin mo yung pagkahaba haba kong tinype para sa kanya.
Even before he asked about sa paano maminize yung muscle breakdown e nasagot na din.
To gain muscle = eat big
To minimize muscle loss = eat big
@Big Dawg
BTW brah,how about my diet? Should i also change my diet?
And how long should i stick to this program ?
Kudos to you for taking diet so seriously to be eating all those meals, snacks & drinks. However, there is a point of overkill. A time will probably come when you feasibly can't do that anymore, so at some point you should try to cut back on the amount of meals to something more managable like 4 larger meals. Add in snack & protein drink then your good to go. This would be a regimen that most people can stick to over the long haul, compared to what you are doing now, which most people with work, school, etc simply could not do on a frequent basis.
I see you posted recently about planning on taking in 4k cals per day. That is WAYYY too much for a guy your size! Hell I am almost 2x your weight, and that's about the amount of cals that I myself take in. To weigh 125, you should be able to make some good gains on 2500 cals per day - that's using the formula of bdwt-lbs x 20. However that's a general guideline, and if you have a fast metabolism and/or very active schedule, the requirement could be a little higher, but NOT so high as 4000 - that's just insane for a 125lb guy. You appear to be very young - what's your age? Reason I ask is I remember when I was young - I was 17 and would go into the buffet and eat so much they would like to kick me out of the place haha. So indeed when young and active, the cals need to be sufficient to make gains.
No need for rocket science regarding the types of foods you want to make as the staple of your diet - beef, chicken, lean pork, fish, brown rice, white rice, pasta, wheat bread, oatmeal, potatoes, milk, eggs - these should make up the most of your cals. Try to throw in some veggies and/or fruits throughout the day also for general health of the digestive system if nothing else.
Finally you ask " how long should i stick to this program"? You will be on this for quite some time. The only CHANGE that you want to make is to always TRY to get 1 more rep or add 5 more lbs to the bar and get the required reps still. I'm betting most guys on this board could (no offense to anyone ) go on this program and shock themselves with the results they would see after a year. Why? Because so many guys - including yourself - are overtraining BIGTIME. Too many are doing sooo many sets, which means they are pacing themselves instead of truly busting ass. You can't do both. Do 20-25 sets for a bdpt and you aren't busting ass. Maybe you THINK you are, but your not. So keep it simple, give it your all, and the gains will come. :sport:
Thanks for your reply Brah . Okay i'll try to cut down my meals to 4 larger meals if i can . And i will stick to this program
2500 calories? I'm eating 3,200 cals on my training day is that right for my age ? i'm only 15 yrs. old .
Thanks Bro
Sorry for my English :lol---Workout A----
Flat Benchpress-
60lbs x 10
70lbs x 8
75lbs x 6
Incline benchpress-
60lbs x 10
70lbs x 8
75lbs x 8
Military press-
20lbs x 10
30lbs x 8
35lbs x 6
Dips-
Bw x 10
Bw x 8
Bw x 6
Skullcrushers-
15lbs x 12
20lbs x 10
20lbs x 8
Cd- Ab workout
End.@Big Dawg
Btw Brah . is this the Dips that your talking about?
Thanks for your reply Brah . Okay i'll try to cut down my meals to 4 larger meals if i can . And i will stick to this program
2500 calories? I'm eating 3,200 cals on my training day is that right for my age ? i'm only 15 yrs. old .
Thanks Bro
Sorry for my English :lol---Workout A----
Flat Benchpress-
60lbs x 10
70lbs x 8
75lbs x 6
Incline benchpress-
60lbs x 10
70lbs x 8
75lbs x 8
Military press-
20lbs x 10
30lbs x 8
35lbs x 6
Dips-
Bw x 10
Bw x 8
Bw x 6
Skullcrushers-
15lbs x 12
20lbs x 10
20lbs x 8
Cd- Ab workout
End.@Big Dawg
Btw Brah . is this the Dips that your talking about?
If 3200 cals is what you need to grow, then good to go. There is no universal "right amount of cals for your age". It all depends on how fast or slow ones metabolism is and how active one is. I know that appears to be more than enough cals for most people weighing 125 lbs. It's easy to assess - just monitor yourself every 2-3 weeks or so via the mirror, scale and tape measure. If you are gaining, then good to go, if not, gradually add in more cals. Simple.
At 15 you have a good start - you are not fat and based on your pics, you have a nice lean base to build on. Be sure to really push yourself on that program. You are doing MUCH less volume now, so make every set count - remember no pain, no gain! :sport:
The pic you posted is of "tricep dips" for triceps. I mean to do normal dips, as in the pic Lazar posted above. These dips are great for building the pecs, delts and triceps. When you do them, try to lean forward and keep your legs curled up behind you - this activates the pecs more compared to being upright.
Lastly, don't apolgize for your English bro - your English is good as mine haha! This is a Filipino forum, so if anybody should apaologize it should be me for not knowing Tag haha!
Thanks for your reply Brah . Okay i'll try to cut down my meals to 4 larger meals if i can . And i will stick to this program
2500 calories? I'm eating 3,200 cals on my training day is that right for my age ? i'm only 15 yrs. old .
Thanks Bro
Sorry for my English :lol---Workout A----
Flat Benchpress-
60lbs x 10
70lbs x 8
75lbs x 6
Incline benchpress-
60lbs x 10
70lbs x 8
75lbs x 8
Military press-
20lbs x 10
30lbs x 8
35lbs x 6
Dips-
Bw x 10
Bw x 8
Bw x 6
Skullcrushers-
15lbs x 12
20lbs x 10
20lbs x 8
Cd- Ab workout
End.@Big Dawg
Btw Brah . is this the Dips that your talking about?
If 3200 cals is what you need to grow, then good to go. There is no universal "right amount of cals for your age". It all depends on how fast or slow ones metabolism is and how active one is. I know that appears to be more than enough cals for most people weighing 125 lbs. It's easy to assess - just monitor yourself every 2-3 weeks or so via the mirror, scale and tape measure. If you are gaining, then good to go, if not, gradually add in more cals. Simple.
At 15 you have a good start - you are not fat and based on your pics, you have a nice lean base to build on. Be sure to really push yourself on that program. You are doing MUCH less volume now, so make every set count - remember no pain, no gain! :sport:
The pic you posted is of "tricep dips" for triceps. I mean to do normal dips, as in the pic Lazar posted above. These dips are great for building the pecs, delts and triceps. When you do them, try to lean forward and keep your legs curled up behind you - this activates the pecs more compared to being upright.
Lastly, don't apolgize for your English bro - your English is good as mine haha! This is a Filipino forum, so if anybody should apaologize it should be me for not knowing Tag haha!
Good luck.
Thanks for motivating me Brah .
I just did that Dips (the one that Lazar posted) and its very hard for me to do even 1-2 reps of full range of motion , so i just did half range of 10,8,6.
But i will still push myself to do that proper Dips
Thankyou so much for your help Brah
Workout B
Squats=70lbs x 10 , 75lbs x 8 , 80lbs x 6
CalfRaise=110lbs 15x3
Pullups=4,3,3,2
Latpulldowns=70lbs x 12,10,8
DeadLift=100lbs x 10 , 110lbs x 8x2
BarbellRow=40lbs x 10 , 45lbs x 8x2
Barbell Curls=30lbs x 10 , 35lbs x 8x2
Dumbbell Curls= 15lbs/arm x 15,12,10
End.
WorkOut A
Flat Benchpress=
65lbs x 10
75lbs x 8
80lbs x 6
Incline Benchpress=
60lbs x 10
75lbs x 8
80lbs x 6
Military Press=
25lbs x 10
35lbs x 8
40lbs x 6
Dips (Half Range)=
x10
x10
x8
SkullCrushers=
10lbs x 10
15lbs x 8
20lbs x 6
Side Raise=
10lbs/arm x 15
x15
x15
Wednesday
WorkOut A
Flat Benchpress- 70lbs x 10
80lbs x 8
85lbs x 6
Incline Benchpress- 70lbs x 10
80lbs x 8
85lbs x 6
Military press- 30lbs x 10
40lbs x 8
45lbs x 6
Arnold Press- 20lbs/arm
x 10
x 8
x 6 (Drop-set on third set) (15lbs/arm x 6 , 10lbs/arm x 6)
*Sumakit yung lower back ko every 4threp. on third set. bakit kaya?
Dips (HalfRange)- Bw x 10
Bw x 10
Bw x 10
Skullcrushers- 20lbs x 10
20 lbs x 8
20lbs x 6 (Drop-set on third set . 15 lbs x 6 , 10 lbs x 6)
Double arm Dumbbell Tricep extension- 25lbs x 8
20lbs x 12
10lbs x 20
End.Meal#1(5:40)=33g.Oats,1sachet milo,3tbsp.Birchtree milk =350kcal=
Meal#2(9:00)=1/2 cup rice,2hardboiled eggs =240kcal=
Meal#3(11:30)=1/2cup rice,2hardboiled eggs =240kcal
Meal#4(2:20)=1cup rice,1serving chicken masala(2chicken breast) =450kcal=
(Pre-wo)=1bottle Booster C =30kcal=
(Post-wo Shake)=6tbsp.Pm7 , 3tbsp.Birchtree milk =390kcal=
Meal#5(6:30)=2cups rice,2scrambled eggs,1canned mackerel fish =780kcal=
Meal#6(10:00)=33g.Oats,1sachet milo,3tbsp.Birchtree milk =350kcal=
Snack(10:30)=1skinless chicken BBQ (Mang inasal's Pm1 style) =200kcal=
(Pre-Bed Shake)=3tbsp.Pm7,3tbsp.Birchtree milk =260kcal=
3290 CALORIES
Sep. 1, 2014
Monday
WorkOut A
Flat Benchpress- 70lbs x 11
80lbs x 9
85lbs x 7
Incline Benchpress- 70lbs x 11
80lbs x5 , x 7
85lbs x 7
*hindi muna ako nag dagdag ng weight sa Benchpress ko kasi hirap pa ako . kailangan ko pa ng spot para ma-angat yung machine pag dating sa incline benchpress(2nd-3rd set) .
Military press- 30lbs x 11
40lbs x 9
45lbs x 6 (Drop-set , 40lbs x 5 , 30lbs x 8 , 20lbs x 20)
FrontRaise=20lbs/arm x15/arm
x15/arm
x15/arm (Drop-set 10lbs x 15)
SideRaise=10lbs/arm x15
10lbs/arm x15
10lbs/arm x15 (Drop-set , 5lbs/arm x 15)
Dips (HalfRange)- Bw x 15
Bw x 15
Bw x 15
Skullcrushers- 20lbs x 10
20 lbs x 10
20lbs x 10 (Drop-set on third set . 15 lbs x 6 , 10 lbs x 6)
Double arm Dumbbell Tricep extension- 25lbs x 8
20lbs x 8
20lbs x 8
TricepPushdown=70lbs x15 , 40lbs x8
70lbs x15,40lbs x8
70lbs x15 ,40lbs x8
70lbsx15 ,40lbs x8
EndMeal#1(5:40)=33g.Oats,1sachet milo,3tbsp.Bearbrand milk =360kcal=
Meal#2(9:00)=1/2cup rice,2scrambled eggs =270kcal=
Meal#3(11:30)=1/2cup rice,2scrambled eggs =270kcal=
Meal#4(2:10)=1cup rice,1serving chicken tinola(2chickenbreast) =300kcal=
(Pre-Workout)=1Brownies :lol (Naiwan ko yung Extrajoss ko kaya bumili muna ako sa tindahan ng brownies) =100kcal
(Post-Workout)=1scoop Syntha-6,3tbsp.Bearbrand milk =340kcal=
Meal#5(Post-Workout Meal)=2cups rice,2scrambled eggs,1canned mackerel fish,1serving chicken tinola =980kcal
Snack(7:30)=3tbsp.Pm7 =130kcal=
Meal#6(9:00)=33g.Oats,1sachet milo,3tbsp.Bearbrand milk =360kcal=
(Pre-Bed Shake)=3tbsp.Pm7,3tbsp.Bearbrandmilk =270kcal=
3380 CALORIES
Comments
Kudos to you for taking diet so seriously to be eating all those meals, snacks & drinks. However, there is a point of overkill. A time will probably come when you feasibly can't do that anymore, so at some point you should try to cut back on the amount of meals to something more managable like 4 larger meals. Add in snack & protein drink then your good to go. This would be a regimen that most people can stick to over the long haul, compared to what you are doing now, which most people with work, school, etc simply could not do on a frequent basis.
I see you posted recently about planning on taking in 4k cals per day. That is WAYYY too much for a guy your size! Hell I am almost 2x your weight, and that's about the amount of cals that I myself take in. To weigh 125, you should be able to make some good gains on 2500 cals per day - that's using the formula of bdwt-lbs x 20. However that's a general guideline, and if you have a fast metabolism and/or very active schedule, the requirement could be a little higher, but NOT so high as 4000 - that's just insane for a 125lb guy. You appear to be very young - what's your age? Reason I ask is I remember when I was young - I was 17 and would go into the buffet and eat so much they would like to kick me out of the place haha. So indeed when young and active, the cals need to be sufficient to make gains.
No need for rocket science regarding the types of foods you want to make as the staple of your diet - beef, chicken, lean pork, fish, brown rice, white rice, pasta, wheat bread, oatmeal, potatoes, milk, eggs - these should make up the most of your cals. Try to throw in some veggies and/or fruits throughout the day also for general health of the digestive system if nothing else.
Finally you ask " how long should i stick to this program"? You will be on this for quite some time. The only CHANGE that you want to make is to always TRY to get 1 more rep or add 5 more lbs to the bar and get the required reps still. I'm betting most guys on this board could (no offense to anyone
Hahaha buti ka pa napansin mo yung pagkahaba haba kong tinype para sa kanya.
Even before he asked about sa paano maminize yung muscle breakdown e nasagot na din.
To gain muscle = eat big
To minimize muscle loss = eat big
2500 calories? I'm eating 3,200 cals on my training day is that right for my age ? i'm only 15 yrs. old .
Thanks Bro
Sorry for my English :lol---Workout A----
Flat Benchpress-
60lbs x 10
70lbs x 8
75lbs x 6
Incline benchpress-
60lbs x 10
70lbs x 8
75lbs x 8
Military press-
20lbs x 10
30lbs x 8
35lbs x 6
Dips-
Bw x 10
Bw x 8
Bw x 6
Skullcrushers-
15lbs x 12
20lbs x 10
20lbs x 8
Cd- Ab workout
End.@Big Dawg
Btw Brah . is this the Dips that your talking about?
Meal#2(9:30)=1cup rice,4hardboiled eggs,2tbsp. ketchup =510kcal=
Snack(11:30)=24g. happy peanuts =160kcal=
Meal#3(1:20)=1cup rice,1bowl chicken tinola w/2chicken breast =500kcal=
(Pre-wo)=1 sachet extrajoss,1banana =100kcal=
(post-wo shake)=1 scoop amplified whey,3tbsp.Bearbrand milk =270kcal=
(post-wo meal 5:30)=2 cups rice,1 canned mackerel,2hardboiled eggs =750kcal=
Meal#5=33g.Oats,1sachet milo,3tbsp.Bearbrand milk,1tbsp.Pm7 =405kcal=
(Pre-bed shake)=3tbsp. Pm7,Water =130kcal=
3185 CALORIES
I think he is referring to this one
DIPS
[/align][/align]
If 3200 cals is what you need to grow, then good to go. There is no universal "right amount of cals for your age". It all depends on how fast or slow ones metabolism is and how active one is. I know that appears to be more than enough cals for most people weighing 125 lbs. It's easy to assess - just monitor yourself every 2-3 weeks or so via the mirror, scale and tape measure. If you are gaining, then good to go, if not, gradually add in more cals. Simple.
At 15 you have a good start - you are not fat and based on your pics, you have a nice lean base to build on. Be sure to really push yourself on that program. You are doing MUCH less volume now, so make every set count - remember no pain, no gain! :sport:
The pic you posted is of "tricep dips" for triceps. I mean to do normal dips, as in the pic Lazar posted above. These dips are great for building the pecs, delts and triceps. When you do them, try to lean forward and keep your legs curled up behind you - this activates the pecs more compared to being upright.
Lastly, don't apolgize for your English bro - your English is good as mine haha! This is a Filipino forum, so if anybody should apaologize it should be me for not knowing Tag haha!
Good luck.
I just did that Dips (the one that Lazar posted) and its very hard for me to do even 1-2 reps of full range of motion , so i just did half range of 10,8,6.
But i will still push myself to do that proper Dips
Thankyou so much for your help Brah
Rest Day
Meal#1(6:00)=1cup rice,2 scrambled eggs =370kcal=
Snack(9:00)=1 scoop Amplified Whey,12g. happy peanuts =200kcal=
Meal#2(11:00)=33g.Oats,1 sachet milo,3tbsp. Bearbrand milk,1 tbsp.Pm7 =405kcal=
Meal#3(1:00)=2cups rice,2 servings Chicken Tinola (Breast) =800kcal
Snack(5:20)=2HardBoiled eggs,1 cup Tinola soup w/Malunggay =170kcal=
Meal#4(7:30)=1 1/2cup rice,2 Daing na Bangus,2 Fried Eggplant =750kcal=
Snack(9:30)=2Bananas =160kcal=
(Pre-bed shake)=3tbsp.Pm7,water =130kcal
2985 CALORIES
Workout B
Squats=70lbs x 10 , 75lbs x 8 , 80lbs x 6
CalfRaise=110lbs 15x3
Pullups=4,3,3,2
Latpulldowns=70lbs x 12,10,8
DeadLift=100lbs x 10 , 110lbs x 8x2
BarbellRow=40lbs x 10 , 45lbs x 8x2
Barbell Curls=30lbs x 10 , 35lbs x 8x2
Dumbbell Curls= 15lbs/arm x 15,12,10
End.
Meal#2(9:30)=1cup rice,4hardboiled eggs,85g.sanmarino canned tuna =600kcal=
Meal#3(1:00)=1cup rice,1cup veggies =400kcal=
(pre-workout)=2bananas,1sachet extra joss =160kcal=
(post-workout)=1scoop amplified whey,3tbsp.Bearbrand milk =260kcal=
Meal#4(5:30)=1 1/2 cups rice,1 canned mackerel,2 scrambled eggs =680kcal=
Meal#5(8:00)=1/2 cup rice,1 Fried Bangus,veggies =400kcal=
RestDay
Meal#1(7:00)=33g.Oats,1sachet milo,3tbsp.Bearbrand milk,1tbsp.Pm7 =405kcal=
Snack(9:00)=1scoop Amplified whey,12g.Peanuts,3tbsp.Bearbrand milk =350kcal=
Meal#2(11:30)=1cup rice,1serving Sinigang na bangus =450kcal=
Meal#3(5:30)=66g.Oats,2sachet milo,4tbsp.Bearbrand milk,2tbsp.Pm7 =670kcal=
Meal#4(7:30)=1cup rice,2scrambled eggs,1serving sinigang na bangus =560kcal=
Snack(10:00)=1pack skyflakes fit,2tbsp. peanutbutter =350kcal=
(pre-bed Shake)=3tbsp.Pm7,250ml Low-fat milk =250kcal=
3035 CALORIES
WorkOut A
Flat Benchpress=
65lbs x 10
75lbs x 8
80lbs x 6
Incline Benchpress=
60lbs x 10
75lbs x 8
80lbs x 6
Military Press=
25lbs x 10
35lbs x 8
40lbs x 6
Dips (Half Range)=
x10
x10
x8
SkullCrushers=
10lbs x 10
15lbs x 8
20lbs x 6
Side Raise=
10lbs/arm x 15
x15
x15
Meal#2(10:20)=1CupRice,65g.Sanmarino canned tuna,4Hardboiled eggs =580kcal=
Snack(12:30)=85g.Sanmarino canned tuna,1 1/2Fried chicken =330kcal=
(Pre-wo)=1 cloud9 chocolate,1sachet extrajoss =130kcal=
(Post-wo Shake)=1scoop Amplified whey,3tbsp.Birchtree milk =260kcal=
Meal#3(7:20)=2cups rice, 2 scrambled eggs,1Big Chicken Breast =760kcal=
Meal#4(10:00)=33g.Oats,1sachet milo,3tbsp.Birchtree milk,1tbsp.Pm7 =395kcal=
(Pre-Bed Shake)=3tbsp.Pm7,Water =130kcal=
1Yakult =40kcal=
3020 CALORIES
WorkOut B
Barbell Squats-
75lbs x 10
80lbs x 8
85lbs x 6
Calf Raise- 120lbs
x15
x15
x15
Pullups (Negatives)-
x10
x10
x8
Latpulldowns-70lbs
x10
x10
x10
DeadLift-
105lbs x 10
115lbs x 8x2
BarbellRow-
40lbs x 10
50lbs x 10
55lbs x 8x2
BarbellCurls-
30lbs x 10
35lbs x 8x2
Dumbbell Curls-
15lbs/arm x 15 x3
(Drop set on third set-15lbs/arm x 15 , 10lbs/arm x 15 , 5lbs/arm x 15
End.Meal#1(6:30)=50g.Oats,2sachet milo,4tbsp.Birchtree milk =550kcal=
(Pre-Wo)=1sachet ExtraJoss,1small banana =50kcal=
(Post-Workout)=1Scoop Amplified Whey,3tbsp.Birchtree Milk =260kcal=
Meal#2(10:30)=2cups rice,3scrambled eggs,1canned mackerel fish =640kcal=
Meal#4(1:00)=1cup rice,1 serving chicken tinola(2small chicken breast) =400kcal=
Snack(2:30)=3tbsp.Pm7,water =130kcal=
Meal#4(6:40)=33g.Oats,1sachet milo,3tbsp.Birchtree milk =350kcal=
Meal#5(9:20)=1/2cup rice,1serving paksiw na bangus,3banana,5mashmallows,2pandesal =640kcal= (Tae na-tinik pa .. napakain pa tuloy ng banana,marshmallows,tsaka 2 pandesal -_- .... hanggang ngayon nasa lalamunan ko parin yung tinik.sumsakit pa :banghead: )
(Pre-Bed Snack)=3tbsp.Pm7,water,1hardboiled egg =180kcal=
3200 CALORIES
RestDay
Meal#1(5:50)=33g.Oats,1sachet milo,3tbsp.Birchtree milk =350kcal
Meal#2(9:00)=1/2Cup rice,2hardboiled eggs =220kcal=
Meal#3(11:40)=1/2Cup rice,2Hardboiled eggs =220kcal=
Meal#4(3:00)=1cup rice,1serving,chicken afritada(1small thigh,breast) =420kcal=
*Nakatulog ako ng 4:00 di ako nakakain ng snack 7:00 na ako nagising
Meal#5(7:00)=1cup rice,1/2 serving chicken afritada,2hardboiled eggs,85g.sanmarino canned tuna =630kcal=
Snack(8:00)=3tbsp.Pm7,1tbsp.Birchtree milk,12g.happy peanuts =250kcal=
Meal#6(9:30)=33g.Oats,1sachet milo,3tbsp.Birchtree milk =350kcal=
(Pre-Bed Shake)=3tbsp.Pm7,3tbsp.Birchtree milk,water =260kcal=
2700 CALORIES
May lamang Syntha-6
WorkOut A
Flat Benchpress- 70lbs x 10
80lbs x 8
85lbs x 6
Incline Benchpress- 70lbs x 10
80lbs x 8
85lbs x 6
Military press- 30lbs x 10
40lbs x 8
45lbs x 6
Arnold Press- 20lbs/arm
x 10
x 8
x 6 (Drop-set on third set) (15lbs/arm x 6 , 10lbs/arm x 6)
*Sumakit yung lower back ko every 4threp. on third set. bakit kaya?
Dips (HalfRange)- Bw x 10
Bw x 10
Bw x 10
Skullcrushers- 20lbs x 10
20 lbs x 8
20lbs x 6 (Drop-set on third set . 15 lbs x 6 , 10 lbs x 6)
Double arm Dumbbell Tricep extension- 25lbs x 8
20lbs x 12
10lbs x 20
End.Meal#1(5:40)=33g.Oats,1sachet milo,3tbsp.Birchtree milk =350kcal=
Meal#2(9:00)=1/2 cup rice,2hardboiled eggs =240kcal=
Meal#3(11:30)=1/2cup rice,2hardboiled eggs =240kcal
Meal#4(2:20)=1cup rice,1serving chicken masala(2chicken breast) =450kcal=
(Pre-wo)=1bottle Booster C =30kcal=
(Post-wo Shake)=6tbsp.Pm7 , 3tbsp.Birchtree milk =390kcal=
Meal#5(6:30)=2cups rice,2scrambled eggs,1canned mackerel fish =780kcal=
Meal#6(10:00)=33g.Oats,1sachet milo,3tbsp.Birchtree milk =350kcal=
Snack(10:30)=1skinless chicken BBQ (Mang inasal's Pm1 style) =200kcal=
(Pre-Bed Shake)=3tbsp.Pm7,3tbsp.Birchtree milk =260kcal=
3290 CALORIES
Ano ano mga yan bro?
Buti ka pa may cabinet ng supps at food.
Cabinet po ng Lola ko yan eh,tinanggal ko lang mga gamit nya kasi umalis sya :lol
LOL. Salbahe kang bata ka!
Brah . Padala lang po sakin yan eh
Lagot ka sa lola mo hehe. baka akalain nya gatas nya hehe
Haha . Sa Dubai po to galing . 99dirhams daw . Nahihiya po ako sa tita ko Bro eh :lol . Gift nya lang po to kasi sakin
Wow regalo
Friday ----Workout B----
Stretching and Ab workout.
BarbellSquats- 80lbs x 10
85lbs x 8
90lbs x 6x2
CalfRaise-130lbs
x15
x15
x15
Pullups (Negatives)-
Bw x 10
Bw x 10
Bw x 10
Bw x 10
Seated Cable Row-120lbs
x25
x25
x25
x25
DeadLift-110lbs x 10
120lbs x 8x2
BarbellRow-45lbs x 10x2
55lbs x10
60lbs x 8x2
Barbell Shrugs-80lbs
x15
x15
x15
BarbellCurls-30lbs x 10
35lbs x 8x2 (Drop-set , 30lbs x 6 , 20lbs x 10)
Double arm Dumbbell Curls - 15lbs/arm
x15
x15
x15 (Drop-set , 10lbs/arm x 15 , 5lbs/arm x 15)
End..
Aug. 29, 2014
Meal#1(5:30)=33g.Oats,1sachet milo,3tbsp.Birchtree milk =350kcal=
Meal#2(9:00)=1/2cup rice,2hardboiled eggs =240kcal=
Meal#3(11:30)=1/2cup rice,2hardboiled eggs =240kcal=
Meal#4(2:30)=1 1/2cup rice,1serving beef caldereta,1Fried chicken(Wings) =650kcal=
(Pre-wo)=1sachet extra Joss,1pandesal w/1/2 tbsp.Peanut butter =100kcal=
(Post-wo)=1scoop Syntha-6,3tbsp.Birchtree milk =330kcal=
Meal#5(7:00)=2cups rice,50g.Century tuna,2Scrambled eggs,1canned mackerel fish =880kcal=
Snack(9:00)=3tbsp.Pm7,water =130kcal=
Meal#6(10:00)=33g.Oats,1sachet milo,3tbsp.Birchtree milk =350kcal=
(Pre-bed shake)=3tbsp.Pm7,3tbsp.Birchtree milk =260kcal=
3530 CALORIES
RestDay
(Morning-Shake)=3tbsp.Pm7,3tbsp.Birchtree.Milk =260kcal=
Snack(11:30)=1cup Veggies(Chopsuey),2hardboiled eggs =320kcal=
Meal#1(1:30)=1 1/2cup rice,2servings kare-kare,1banana =750kcal=
Snack(4:00)=2scrambled eggs =170kcal-
Meal#2(4:30)=50g.Oats,2sachet milo,4tbsp.Birchtree mil =550kcal=
Meal#3(7:30)=1 1/2 cup rice,2hardboiled eggs,100g. Sanmarino canned tuna =540kcal=
Snack(8:30)=3tbsp.Pm7,3tbsp.Birchtree milk =260kcal=
(Pre-bed Shake)=3tbsp.Pm7,3tbsp.Birchtree milk =260kcal=
(Pre-Bed Snack)=2pandesal,1/2 tbsp.Peanutbutter =160kcal=
3270 CALORIES
Monday
WorkOut A
Flat Benchpress- 70lbs x 11
80lbs x 9
85lbs x 7
Incline Benchpress- 70lbs x 11
80lbs x5 , x 7
85lbs x 7
*hindi muna ako nag dagdag ng weight sa Benchpress ko kasi hirap pa ako . kailangan ko pa ng spot para ma-angat yung machine pag dating sa incline benchpress(2nd-3rd set) .
Military press- 30lbs x 11
40lbs x 9
45lbs x 6 (Drop-set , 40lbs x 5 , 30lbs x 8 , 20lbs x 20)
FrontRaise=20lbs/arm x15/arm
x15/arm
x15/arm (Drop-set 10lbs x 15)
SideRaise=10lbs/arm x15
10lbs/arm x15
10lbs/arm x15 (Drop-set , 5lbs/arm x 15)
Dips (HalfRange)- Bw x 15
Bw x 15
Bw x 15
Skullcrushers- 20lbs x 10
20 lbs x 10
20lbs x 10 (Drop-set on third set . 15 lbs x 6 , 10 lbs x 6)
Double arm Dumbbell Tricep extension- 25lbs x 8
20lbs x 8
20lbs x 8
TricepPushdown=70lbs x15 , 40lbs x8
70lbs x15,40lbs x8
70lbs x15 ,40lbs x8
70lbsx15 ,40lbs x8
EndMeal#1(5:40)=33g.Oats,1sachet milo,3tbsp.Bearbrand milk =360kcal=
Meal#2(9:00)=1/2cup rice,2scrambled eggs =270kcal=
Meal#3(11:30)=1/2cup rice,2scrambled eggs =270kcal=
Meal#4(2:10)=1cup rice,1serving chicken tinola(2chickenbreast) =300kcal=
(Pre-Workout)=1Brownies :lol (Naiwan ko yung Extrajoss ko kaya bumili muna ako sa tindahan ng brownies) =100kcal
(Post-Workout)=1scoop Syntha-6,3tbsp.Bearbrand milk =340kcal=
Meal#5(Post-Workout Meal)=2cups rice,2scrambled eggs,1canned mackerel fish,1serving chicken tinola =980kcal
Snack(7:30)=3tbsp.Pm7 =130kcal=
Meal#6(9:00)=33g.Oats,1sachet milo,3tbsp.Bearbrand milk =360kcal=
(Pre-Bed Shake)=3tbsp.Pm7,3tbsp.Bearbrandmilk =270kcal=
3380 CALORIES
Tuesday ----Rest Day
Meal#1(5:40)=33g.Oats,1sachet milo,3tbsp.Bearbrand milk =360kcal=
Snack(8:00)=1dairymilk chocolate =80kcal=
Meal#2(9:20)=1/2 cup rice,2scrambled eggs =270kcal=
Meal#3(11:20)=1/2cup rice,2scrambled eggs =270kcal=
Meal#4(2:40)=1 1/2cup rice,1chicken BBQ(MangInasal's pm1 style),1chicken adobo(Breast) =600kcal=
Snack(3:30)=3tbsp.Pm7 =130kcal=
Meal#5(7:00)=1 1/2cup rice,1Chicken adobo(Breast-small),2scrambled eggs,100g.Sanmarino canned tuna =640kcal=
Snack(8:30)=1pack skyflakes fit,2tbsp.Peanutbutter =350kcal=
(Pre-bed Shake)=3tbsp.Pm7,3tbsp.Bearbrand milk =270kcal=
2970 CALORIES