Journey to Hollywood Physique
Aestecniques
Posts: 487
This is my Journey to Hollywood Physique.
Started at 185 lbs Fat Boy, Down to Skinny Fat 150 lbs (January 2014)...
Then 145 lbs with developments through resistance training (September 2014)...
Christmas Season came as well as my down fall gained up to 156 lbs but due to dirty diet and sluggish training the gain is more of fat.
Planned to be back on track again and do IF again (February 2015)
Down again to 145 lbs but lost a lot of muscle mass due to too low calorie diet :arghh: wrong move (April 2015)...
Corrected stuffs on my diet and refocused on my goal below...
2015's cutting phase results (2 months)
August 9, 2015 @ 136 lbs 10-12% BF
September 5, 2015 @ 138 lbs @ 10-12%BF
October 30, 2015 @ 142 LBS @ around 15% BF
Started at 185 lbs Fat Boy, Down to Skinny Fat 150 lbs (January 2014)...
Then 145 lbs with developments through resistance training (September 2014)...
Christmas Season came as well as my down fall gained up to 156 lbs but due to dirty diet and sluggish training the gain is more of fat.
Planned to be back on track again and do IF again (February 2015)
Down again to 145 lbs but lost a lot of muscle mass due to too low calorie diet :arghh: wrong move (April 2015)...
Corrected stuffs on my diet and refocused on my goal below...
2015's cutting phase results (2 months)
August 9, 2015 @ 136 lbs 10-12% BF
September 5, 2015 @ 138 lbs @ 10-12%BF
October 30, 2015 @ 142 LBS @ around 15% BF
Comments
This is the diet that helped me to downsize...
Fatloss Diet / Day Approx. 1800 calories per day (Reference: Intermittent Fasting, Leangains, Kinobody)
Fasted State (9 pm-12 noon): Allowable intake 50 calories below
- 1 cup tea/brewed coffee (stevia or tea spoon of honey as sweetener; strictly no dairy)
Meal 1 (12 noon – 1 pm)
- Half Chicken Breast (Steamed or Roasted) + 1 cup of Veggies (Any kind except starchy types like carrots, potatoes, sweet potatoes, and no corn/peas) + half serving of healthy fats (nuts, avocado) + 1 Egg
-or-
- 6-8 oz lean beef + 1 cup of Veggies (Any kind except starchy types like carrots, potatoes, sweet potatoes, and no corn/peas) + half serving of healthy fats (nuts, avocado) + 1 Egg
- Steamed fish (up to 2 pieces if small size) + 1 cup of Veggies (Any kind except starchy types like carrots, potatoes, sweet potatoes, and no corn/peas) + half serving of healthy fats (nuts, avocado) + 1 Egg
- 1 can of Tuna/Mackerel/Salmon + 1 cup of Veggies (Any kind except starchy types like carrots, potatoes, sweet potatoes, and no corn/peas) + half serving of healthy fats (nuts, avocado) + 1 Egg
Meal 2 (4:00 pm – 5:00 pm)
- 1 serving Whey Protein (Concentrate) + 1 cup tea/brewed coffee (stevia or tea spoon of honey as sweetener; strictly no dairy) + 1 serving of oatmeal (whole, rolled) or quinoa + 1 can of tuna or mackerel
TRAINING (6:30 pm to 8:00 pm)
Meal 3 (8:00 pm – 9:00 pm)
- 2 Eggs, 1 serving of Whey Protein (Isolate), and a fruit
Supplements: Multivitamins and Creatine (5g before workout)
Warm-Up : Stretching, 20 Push-ups,10 Pull-ups
DAY 1
Chest(Mass) and Triceps Day (+ Abs)
Machine Chest Press (Incline) 6/8/10/12 REPS : 120/90/80/70 KGS (Shock, Drop-set)
Machine Chest Press 12/10/8/6 REPS : 70/80/90/110 KGS
Machine Chest Press (Decline) 12/10/8/6 REPS : 70/80/90/120 KGS
Pec Deck Machine 12/10/8/6 REPS : 40/50/60/80 KGS
Tricep Cable Pull Down 12/10/8/6 REPS : 70/80/90/130 LBS
Machine Dips 12/10/8/6 REPS : 70/80/90/120 KGS
Weight Plate Over Head Tricep Extension 8/10/12/15 REPS : 25/20/15/15 KGS (Drop-set)
+ 10 Abs Exercise
DAY 2
Back(Thickness) and Biceps Day (+ Abs)
Deadlift 12/10/8/6 REPS : 40/45/60/70 KGS Arghh (Finally able to load up)
Seated Cable Row 12/10/8/6 REPS : 40/50/60/80 KGS
Machine Lats Extension 12/10/8/6 REPS : 55/65/75/95 LBS
One Arm Rows 12/10/8/6 REPS : 40/45/50/60 LBS (per dumbbell)
(Due to forearm injury from curling opted to lower weights)
Dumbbell Hammer Curls 12/10/8/6 REPS : 8/9/10/12 KGS (per dumbbell)
Dumbbell Concentration Curls 12/10/8/6 REPS : 8/9/10/12 KGS (per dumbbell)
Cable Bicep Curls 12/10/8/6 REPS : 70/80/90/110 KGS
+ 10 Abs Exercises
DAY 3
Shoulder and Legs Day (+ Abs)
Machine Military Press 6/8/10/12 REPS : 70/50/40/30 KGS (Drop-set, Shock)
Cable Upright Row 12/10/10/6 REPS : 80/90/100/130 LBS
Front Lateral Raises 12/10/8/6 REPS : 8/9/10/15 KGS (per dumbbell)
Rear Deltoid Raises 12/10/8/6 REPS : 8/9/10/15 KGS (per dumbbell)
Machine Assisted Squats 12/10/8/6 REPS : 40/60/80/100 KGS
Calf Raises 12/10/8/6 REPS : 40/60/80/100 KGS
Hip Abductor Machine 12/10/8/6 REPS : 55/65/75/95 LBS
Leg Curls 8/8/6/6 REPS : 40/40/50/50 KGS
+ 6 Abs Exercises
DAY 4
Chest (Definition) and Back (Wideness) Day (+ Abs)
High Cable Crossover 12/10/8/6 REPS : 40/50/60/70 LBS (per cable)
Low Cable Crossover/Raises 12/12/8/8 REPS : 30/30/40/40 LBS (per cable)
Flat Bench Flyes 12/10/8/6 REPS : 25/30/35/40 LBS (per dumbbell)
Inclined Bench Flyes 12/10/8/6 REPS : 25/30/35/40 LBS (per dumbbell)
Straight Arm Pullover 12/10/8/6 REPS : 40/45/50/60 LBS
Wide Lat Pull Down 12/10/8/6 REPS : 40/50/60/80 KGS
V-bar Pull Down 12/10/8/6 REPS : 40/50/60/80 KGS
Standing Lat Pushdown 12/10/8/6 REPS : 40/50/60/70 LBS
+ 10 Abs Exercises
DAY 5
Sports / Other Fitness Activity Day, if none, I do Shoulder and Biceps Exercises.
Shoulder and Biceps/Forearms Day (+ Abs )
Machine Military Press 6/8/10/12 REPS : 70/50/40/30 KGS (Drop-set, Shock)
Side Lateral Raises 12/10/8/6 REPS : 7/8/9/10-12 KGS
Front Lateral Raises 12/10/8/6 REPS : 7/8/9/10-12 KGS
Arnold Shoulder Press Failure/Failure/8/8 REPS : 15/15/30/30 LBS (per dumbbell)
Hammer Curls 12/12/8/8 REPS : 20/20/30/30 LBS (per dumbbell)
Dumbbell One Arm Wrist Curls 12/10/8/6 REPS : 10/15/20/25 LBS (per dumbbell)
Dumbbell Reverse One Arm Wrist Curls 12/10/8/6 REPS : 10/10/10/10 LBS (per dumbbell)
+ 10 Abs Exercises
DAY 6 and 7
REST DAYS! :yahoo:
Thanks brah, still working on it cheers
Chest (Definition) and Back (Wideness) Day (+ Abs and HIIT)
Flat Bench Flyes 12/10/8/6 REPS : 25/30/35/40 LBS (per dumbbell)
Inclined Bench Flyes 12/10/8/6 REPS : 25/30/35/40 LBS (per dumbbell)
Straight Arm Pullover 12/10/8/6 REPS : 40/45/50/55 LBS
Wide Lat Pull Down 12/10/8/6 REPS : 30/40/50/60 KGS
Wide Lat Pull Down (behind neck) 12/10/8/6 REPS : 30/40/50/60 KGS
V-bar Pull Down 12/10/8/6 REPS : 30/40/50/60 KGS
Standing Lat Pushdown 12/10/8/6 REPS : 50/60/70/80 LBS
+ 3 Abs Exercises
+ 15 Minutes HIIT
40 kgs per dubbell so 80 kgs = 176 lbs for flat flyes????
Sir @Ghee thanks for noticing, corrected it^^
haha i have no problems kung totoo papi. haha HALIMAW KANG LITERAL NUN! :lol :sport:
pota bigat nito ah, baka maputol kamay ko nyan pagbaba ng DB.
Machine Chest Press 12/10/8/6 REPS : 70/80/90/110 KGS - ang bigat din nito
*********
Ay Nacorrect na pala, kala ko kgs tlga, hehe
Sir @kenzy, accurate po yan, thanks! Favorite ko kasi ang Chest dahil may Gyne ako.
Eto ba pafs ung machine na nakaupo or ung nakahiga? sira ung ganito samen, ndi ko pa nattry. pero yoko try ganyan kabigat, baka kung san ako pulutin, haha.
I do yung sa T25/Insanity na routines pero 15 minutes lang. Pag treadmill naman Sir @Ghee 1 Walk/Jog then 4 mins Run mga 3x.
ill check ung T25/Insanity salamat :sport:
Sa nakaupo yan sir @kenzy, sa Machine na nakahiga mga 220 lbs ang max ko last time I tried, sa manual sir mga 180 sa long barbell. Gusto ko sana Sir mag manual kasi mas nattrain yung control and balance, kaso madalas sir magisa ako nagbubuhat, magkakaiba kami ng program ng crew ko; natatakot ako ng walang spotter.
Pota ang bigat 220lbs :arghh: , kelan kaya ako makakabuhat ng ganyan. Ako mas gusto ko din mga free weight or manual, ndi ako masyado fan ng mga machine eh, Tama mas nattrain ang control and balance, un nga lang nakakatakot talaga pafs kapag wala spotter. naalala ko nga ung squat ko dati, pagkaupo ko ndi nako nakatayo, haha. binagsak ko na lang sa likod ko ung bar at plates.
Tignan mo si Nick Jonas may gyno din.
Anyway bro, congrats sayo. :yahoo:
Magpababa ka nalang nyan ng BF%
Thanks brah, yung 2nd set ko ng Chest Day ang workouts for Gyno bro, yung more on flyes and pullover. Yun din ang nakakatanggal ng side boobs
If you just cut down body fat with your current muscle mass, you'd just look like a skinny wuss
I tried that before and it didn't look pretty.
Build more muscle mass by getting stronger. Think about getting ripped when you can at least deadlift 2x your bodyweight
Thanks brah for the advice... but we are talking about the Gyne issue, on how lowering bf% will take away the fat deposits around the nipples. About having more muscle mass with single digit bf%, that is my game plan since start.
amen
I noticed you don't have a free-weight bench press in your training program
Hi Brah, @nrg500 No I do not have a shoulder problem, but I workout alone with my program, and I am not that confident to do heavy loads on a free weight bench press, although I use free weights for flyes and moderate load failure presses. I will build that confidence in the future hehe...along with my strength.
Agree bro, pero ok na sakin yung hindi na lang masyado pansinin. Nung fat boy pa kasi ako grabe bro..as in boobs ng babae ang datingan :twitcy:May 10, 2015 2:30 pm - Free Trial at Slimmers World Alabang
Shoulder and Bicep(Failure) Day (+ Abs and HIIT)
Machine Military Press 12/10/8/6 REPS : 40/50/60/70 KGS
Front Lateral Raises 12/10/8/6 REPS : 7/8/9/10-12 KGS
Side Lateral Raises 12/10/8/6 REPS : 7/8/9/10-12 KGS
Arnold Shoulder Press 12/10/8/6 REPS : 25/30/35/40 LBS (per dumbbell)
Standing Bicep Cable Curls 10/10/4/4 REPS : 60/60/75/75 KGS
Dumbbell Hammer Curls Failure/Failure/8/6 REPS : 20/20/25/30 LBS (per dumbbell)
Dumbbell Concentration Curls Failure/Failure/8/6 REPS : 20/20/25/30 LBS (per dumbbell)
+ 3 Abs Exercises
+ 15 Minutes HIIT
Post Work Out Meal...I have to journalize this...Bammm probably my favorite after grinding meal to date is Subway sandwiches. Gotta love em' . I had a footlong of chicken slices and ham sandwich on wheat bread, olive oil dressing, and bombarded with olives.
Kewl!
how? haha did you got paid for it? PROPS bro