1. Nung nag bulk ka nag ramp up ka ng calories (added 250-300 calories per week) ?
2. Anong macro ang una mong dinagdagan nung nag bulk ka?
3. Nung nag cut ka my time ba na nanghihina ka sa mga lifts? If so, nagbawas ka ba ng volume?
1. Coming from a long cut ramp up ako ng 10% surplus from maintenance, evaluate ng 2 weeks, pag hindi gumalaw timbang ko I add 200 Calories until I gain atleast 2lbs per week.
2. Bulk macro, Protein is down from 1 gram/lb to .8 gram/lb of body weight, then add sa fats yung nabawas na calories dahil dun. The rest sa Carbs ko na inadd.
3. Hindi nanghihina, pero nagststall ang progress, instead of every week may nagproprogress na weight, every other week, minsan wala pa.
Salamat! Dun sa bulk macro mo, example nagdagdag ka na ng fats and then wala pa rin, dagdag ka ulit ng fats? or sa carbs naman?
1. Nung nag bulk ka nag ramp up ka ng calories (added 250-300 calories per week) ?
2. Anong macro ang una mong dinagdagan nung nag bulk ka?
3. Nung nag cut ka my time ba na nanghihina ka sa mga lifts? If so, nagbawas ka ba ng volume?
1. Coming from a long cut ramp up ako ng 10% surplus from maintenance, evaluate ng 2 weeks, pag hindi gumalaw timbang ko I add 200 Calories until I gain atleast 2lbs per week.
2. Bulk macro, Protein is down from 1 gram/lb to .8 gram/lb of body weight, then add sa fats yung nabawas na calories dahil dun. The rest sa Carbs ko na inadd.
3. Hindi nanghihina, pero nagststall ang progress, instead of every week may nagproprogress na weight, every other week, minsan wala pa.
Salamat! Dun sa bulk macro mo, example nagdagdag ka na ng fats and then wala pa rin, dagdag ka ulit ng fats? or sa carbs naman?
@heytofie , dito na lang kita replyan, disabled pa din PM mo. Anyway, you cans stick sa current program na inadapt mo from my previous post until satisfied ka na sa pagiging lean mo. If yung next phase, refer to my logs starting 2nd week from June. But, it is still under evaluation although I like my developments with it. Also notice yung calorie intake nagbabago every fourth week, I am experimenting with short cycles kaya ganun.
Legs starts to develop. I am glad I listen to the advice here to put more emphasis on my leg training. I want it to be like those in the Marvel Comics, not tree trunks though...
@ Rimando's Gym San Pedro Laguna (I was invited to join physique class body competition on Dec. 20, 2015, I am wondering if they are serious :biggrin: )
Shoulder and Abs Day
Machine Shoulder Press (damn I love this machine, well designed) Warm up sets- 12/10/4/1 Reps: 70/70/130/140 LBS Working sets- 6/6/6 Reps: 150/160/170 LBS
Side Lateral Raises - Front Lateral Raises Superset: 6/6/6 Reps: 30/30/30 LBS (per dumbbell)
(Hammer Strength) Incline Iso Press - Warm up sets; 12/10/4/1 Reps : 100/100/180/200 LBS per dumbbell Working sets: 6/6/4 Reps : 210/210/220 LBS per dumbbell
EZ Bar Curls Warm up sets; 12/10/4/1 Reps : 40/40/60/70 Inside Grip - 6/6/6 Reps : 80/80/80 LBS Outer Grip - 6/6/6 Reps : 70/70/70 LBS
(Assessing my form , because my hip flexors are always in pain after squatting) Squats - Warm up sets; 12/10/4 Reps : 75/75/150 LBS (normal bar) Working sets; 6/6/6 Reps : 160/180/200 LBS (no hip flexor pain, adjusted wideness of stance)
45 deg Leg Press - 8/8/8 Reps : 280/300/320 LBS RDL - 4/6/6 Reps : 200/180/180 LBS (First time to use dowel lifting straps, got confused on how to use it hahaha)
Incline Dumbbell Press - Warm up sets; 12/10/4/1 Reps : 30/30/55/60 LBS per dumbbell Working sets: 6/6/4 Reps : 65/65/65 LBS per dumbbell (gassed out on last set)
EZ Bar Curls Outer Grip - 6/6/6 Reps : 70/70/70 LBS
Standing Tricep Press - 8/8/8 Reps : 70/70/70 LBS (loaded down to correct form)
Squats - Warm up sets; 12/10/4 Reps : 75/75/150 LBS + 20 KG Collar Working sets; 6/6/6 Reps : 180/190/195 LBS + 20 KG Collar (no hip flexor pain, adjusted wideness of stance)
Leg Press - 6/6/6 Reps : 15/15/15 Level (10 KG per level) RDL - 6/6/6 Reps : 170/170/180 LBS + 20 KG Collar (used dowel lifting straps)
Lat Pull Down - 6/6/5 Reps: 14/14/15 Level (last rep is fuarkin bad)
Oblique Abs Circuit
Day Calorie Intake - 2600 Calories
[font=helvetica, arial, sans-serif]When tummy still look like this after breaking my fast with a 700 calorie meal. Intermittent Fasting is effective in keeping you lean and has a lot of other benefits too! On IF for more than a year now. [/font]
6 days a week ako kasi nag train, kaya tingin ko hindi na applicable yung IF especially leangains user ako noon hehe.. baka pwede pa ESE kaso malabo pa rin haha..
6 days a week ako kasi nag train, kaya tingin ko hindi na applicable yung IF especially leangains user ako noon hehe.. baka pwede pa ESE kaso malabo pa rin haha..
kaya i tend to eat since im on bulk/recomp phase
whew..one day rest... Mahirap nga mag IF sir. Nakakalambot yan. Actually ako, mga 14 hours na lang average fasted time ko, unlike dati na cutting ako strictly 16 hours or longer. Hirap kasi abutin ng bulking calories in 2 to 3 meals.
Comments
Salamat! Dun sa bulk macro mo, example nagdagdag ka na ng fats and then wala pa rin, dagdag ka ulit ng fats? or sa carbs naman?
Puro sa carbs na bro.
Thanks bro..means a lot coming from you
but you need to gain more para mas malaki ka na aesthetics.. na alam ko na kayang kaya mo kasi ayos naman nutrition mo kaya keep it up
Thanks brah! Working on the mass build up. Enjoying the journey.
Shoulder and Abs Day
Sarcoplasmic Cut Week
Dumbbell Shoulder Press (not per dumbbell)
Warm up sets- 12 Reps: 50 LBS
Working sets- 10/10/10 Reps: 90/90/90 LBS
Side Lateral Raises - 10/10/10 Reps: 25/25/25 LBS (per dumbbell)
Front Lateral Raises : 10/10/10 Reps: 25/25/25 LBS (per dumbbell)
Ez Bar Upright Row : 10/10/10 Reps: 70/70/70 LBS
Precor Rear Deltoid Machine : 10/10/10 Reps: 80/80/80 LBS
Side Abs Circuit
Day Calorie Intake - 1600
Sarcoplasmic Cut Week
Leg Day + Upper Body Follow Up
Squats -
Warm up sets; 12 Reps : 90 LBS + 20 KGS Collar
Working sets; 10/10/10 Reps : 160/160/160 LBS + 20 KGS Collar (hip flexor improved)
RDL - 7(grip failed)/10/10 Reps : 160/150/150 LBS + 20 KGS Collar
(Precor Machine) Leg Press and Calves Extension Superset - 10/10/8 Reps : 250/250/250 LBS(Seat Setting @ 8) and 15/15/15 Reps : 250/250/250 LBS(Seat Setting @ 8)
(Hammer Strength) Iso Pull Down - 10/10/10 Reps : 150/150/150 LBS
[font=Titillium Web, Tahoma, Verdana, Arial, sans-serif]Seating Calves Raises - 15/15/15 Reps : 100/100/100 LBS [/font]
Day Calorie Intake - 1600 Calories
Legs starts to develop. I am glad I listen to the advice here to put more emphasis on my leg training. I want it to be like those in the Marvel Comics, not tree trunks though...
Chest and Abs Day
(Hammer Strength)
Warm up sets ; 12/10/4/1 : 100/100/140/190 LBS
Machine Iso-Incline Chest Press - 6/6/6 Reps : 210/210/210 LBS
Incline Dumbbell Press;
Working sets ; 6/6/5 Reps : 60/60/65 LBS
(Hammer Strength)
Machine Iso - Chest Press - 6/6/6 Reps : 140/140/150 LBS
(Proformance)
Cable Crossover (Low); 8/8/8 Reps : 90/90/90 LBS (per cable)
Main Core Abs Circuit
Day Calorie Intake - 2600-2700 Calories (Daming hidden calories for sure, ate 40% discounted chicken n' mojos in Shakeys...worth it!)
Back and Calves Day
Deadlift -
Warm up sets; 12/10/4/1 Reps : 110/110/180/200 LBS + 20 KGS Collar
Working sets; 6/6/4 Reps : 220/220/230 LBS + 20 KGS Collar
Cable Lat Pull down (Precor) - 6/6/6 Reps : 205/205/205 LBS
Cable V-bar Pull down (Precor) - 6/6/5 Reps : 190/190/205 LBS
Cable V-bar Row (Precor) - 6/6/6 Reps : 160/160/175 LBS
Calves Extension - 8/8/8 Reps : 280/280/280 LBS (Precor Leg Press Setting 8)
Seated Calves Raises - 6/6/6 Reps : 140/140/140 LBS
Day Calorie Intake - 2600
[font=Titillium Web, Tahoma, Verdana, Arial, sans-serif]@ Rimando's Gym San Pedro Laguna (I want to try their new toy Machine Shoulder Press)
[/font]
Shoulder and Abs Day
Machine Shoulder Press
Warm up sets- 12/10/4/1 Reps: 60/60/120/140 LBS
Working sets- 6/6/6 Reps: 150/150/160 LBS
Side Lateral Raises - Front Lateral Raises Superset: 6/6/6 Reps: 30/30/30 LBS (per dumbbell)
Rear Deltoid Raises - 6/6/6 Reps: 20/25/25 LBS (per dumbbell)
Ez Bar Upright Row : 6/6/6 Reps: 70/70/80 LBS (Bad last 2 reps on 80 LBS)
Main Core Abs Circuit
Day Calorie Intake - 2500
Arms + Calves Day
Incline Dumbbell Press -
Warm up sets; 12/10/4/1 Reps : 35/35/45/50 LBS per dumbbell
Working sets: 6/5/4 Reps : 65/65/65 LBS per dumbbell
EZ Bar Curls
Warm up sets; 12/10/4/1 Reps : 40/40/60/70
Inside Grip - 6/6/6 Reps : 80/80/80 LBS
Outer Grip - 8/8/6 Reps : 60/60/70 LBS
Standing Tricep Press - 8/8/6 Reps : 70/70/80 LBS
Skull Crushers - 8/8/6 Reps : 60/60/70 LBS
Alternate Hammer Curls - 16/16/12 Reps : 40/40/45 LBS (per dumbbell)
Seated Calves Raises - 15/12/12 Reps : 120/120/120 LBS
Calves Extension - 15/15/15 Reps : 250/250/250 LBS (Legpress Setting 8)
Day Calorie Intake - 2600 Calories
Chest and Abs Day
Incline Dumbbell Press;
Warm up sets ; 12/10/4/1 : 30/30/55/60 LBS (per dumbbell)
Working sets ; 6/6/6 Reps : 65/65/65 LBS (per dumbbell) (kick off with spotter)
(Hammer Strength)
Machine Iso - Chest Press - 6/6/6 Reps : 160/160/160 LBS
(Hammer Strength)
Machine Iso-Incline Chest Press - 6/6/6 Reps : 180/180/190 LBS
(Proformance)
Cable Crossover (Low); 8/8/8 Reps : 90/90/90 LBS (per cable)
Obliques Ab Circuit
Day Calorie Intake - 1500 calories (T_T ... bloated and with hyper acidity, target is 2600 cal)
Back and Calves Day
Deadlift -
Warm up sets; 12/10/4/1 Reps : 110/110/180/200 LBS + 20 KGS Collar
Working sets; 4/4/4 Reps : 230/230/230 LBS + 20 KGS Collar
Cable Lat Pull down (Precor) - 6/6/4 Reps : 205/205/220 LBS
Cable V-bar Pull down (Precor) - 6/6/5 Reps : 205/205/220 LBS
Cable V-bar Row (Precor) - 6/6/6 Reps : 175/175/190 LBS
Calves Extension - 10/10/10 Reps : 280/280/280 LBS (Precor Leg Press Setting 8)
Seated Calves Raises - 6/6/6 Reps : 150/150/150 LBS
Day Calorie Intake - 2470 Calories
@ Rimando's Gym San Pedro Laguna (I was invited to join physique class body competition on Dec. 20, 2015, I am wondering if they are serious :biggrin: )
Shoulder and Abs Day
Machine Shoulder Press (damn I love this machine, well designed)
Warm up sets- 12/10/4/1 Reps: 70/70/130/140 LBS
Working sets- 6/6/6 Reps: 150/160/170 LBS
Side Lateral Raises - Front Lateral Raises Superset: 6/6/6 Reps: 30/30/30 LBS (per dumbbell)
Rear Deltoid Raises - 8/6/6 Reps: 20/25/25 LBS (per dumbbell)
Ez Bar Upright Row : 8/6/8 Reps: 70/80/80 LBS
Main Core Abs Circuit
Day Calorie Intake - 2600
Arms + Calves Day
(Hammer Strength) Incline Iso Press -
Warm up sets; 12/10/4/1 Reps : 100/100/180/200 LBS per dumbbell
Working sets: 6/6/4 Reps : 210/210/220 LBS per dumbbell
EZ Bar Curls
Warm up sets; 12/10/4/1 Reps : 40/40/60/70
Inside Grip - 6/6/6 Reps : 80/80/80 LBS
Outer Grip - 6/6/6 Reps : 70/70/70 LBS
Standing Tricep Press - 8/8/8 Reps : 80/80/80 LBS
Skull Crushers - 6/6/6 Reps : 70/70/70 LBS
Alternate Hammer Curls - 12/16/16 Reps : 45/45/45 LBS (per dumbbell)
Seated Calves Raises - 10/10/10 Reps : 140/140/140 LBS
Calves Extension - 15/15/15 Reps : 250/250/250 LBS (Legpress Setting 8)
Day Calorie Intake - 2500 Calories
@Rimando's Gym San Pedro Laguna
Leg Day + Upper Body Follow Up and Abs
(Assessing my form , because my hip flexors are always in pain after squatting)
Squats -
Warm up sets; 12/10/4 Reps : 75/75/150 LBS (normal bar)
Working sets; 6/6/6 Reps : 160/180/200 LBS (no hip flexor pain, adjusted wideness of stance)
45 deg Leg Press - 8/8/8 Reps : 280/300/320 LBS
RDL - 4/6/6 Reps : 200/180/180 LBS (First time to use dowel lifting straps, got confused on how to use it hahaha)
Side Lateral Raises (Sarcoplasmic) : 10/10/10 Reps : 25/25/25 LBS (per dumbbell)
Lat Pull Down - 6/6/6 Reps: 120/120/120 LBS (seriously heavier than the Precor Machine) (last rep is fuarkin bad)
Oblique Abs Circuit
Day Calorie Intake - 2500 Calories
Chest and Abs Day
(Hammer Strength)
Machine Iso-Incline Chest Press -
Warm up sets ; 12/10/4/1 : 100/100/200/210 LBS
Working sets ; 6/5/5 Reps : 220/220/220 LBS
Incline Dumbbell Press; (Weak set)
5/5/6 Reps : 65/65/65 LBS (per dumbbell) (kick off with spotter) (last rep on last set bad)
(Hammer Strength) (Weak set)
Machine Iso - Chest Press - 5/4/4 Reps : 160/150/150 LBS
(Proformance)
Cable Crossover (Low); 8/8/8 Reps : 90/90/90 LBS (per cable)
Bench Press - 8/8 Reps : 70/70 LBS + 20 KG Collar
Obliques Ab Circuit
Day Calorie Intake - 2800 cals (had a few alcoholic drinks)
Back and Calves Day
Deadlift -
Warm up sets; 12/10/4/1 Reps : 110/110/180/200 LBS + 20 KGS Collar
Working sets; 4/6/4 Reps : 230/230/240 LBS + 20 KGS Collar (First set, tried doing without belt)
One Arm Row - 6/6/6 Reps : 100/100/100 LBS (per dumbbell)
(Hammer Strength) Iso Lat Pull down - 6/6/6 Reps : 180/180/190 LBS
(Hammer Strength) Iso Row - 6/6/6 Reps : 200/200/210 LBS
Seated Calves Raises - 6/6/6 Reps : 150/150/150 LBS
Dumbbell Calf Raises - 4/4/10 Reps : 65/65/40 LBS (Per dumbbell)
Day Calorie Intake - 2600 Calories
Shoulder and Abs Day
Dumbbell Upright Row
Warm up sets- 12/10/4/1 Reps: 20/20/30/40 LBS (per dumbbell)
Working sets- 8/8/8 Reps: 45/45/45 LBS (per dumbbell)
Leaning Lateral Raises : 8/6/8 Reps: 35/35/35 LBS (per dumbbell)
Front Lateral Raises : 6/6/6 Reps: 35/35/35 LBS (per dumbbell)
(Hammer Strength) Iso Shoulder Press
Working sets- 6/6/6 Reps: 150/160/170 LBS
(Precor) Rear Deltoid Peck Deck - 6/6/5 Reps: 100/100/100 LBS (gassed out on last rep)
Main Core Abs Circuit
Day Calorie Intake - 2500 (Thanks Subway buy 1 take 1!!!)
Arms + Calves Day
EZ Bar Curls
Warm up sets; 12/10/4/1 Reps : 40/40/60/70
Inside Grip - 6/6/6 Reps : 80/80/80 LBS
Incline Dumbbell Press -
Warm up sets; 12/10/4/1 Reps : 30/30/55/60 LBS per dumbbell
Working sets: 6/6/4 Reps : 65/65/65 LBS per dumbbell (gassed out on last set)
EZ Bar Curls
Outer Grip - 6/6/6 Reps : 70/70/70 LBS
Standing Tricep Press - 8/8/8 Reps : 70/70/70 LBS (loaded down to correct form)
Alternate Hammer Curls - 12/16/16 Reps : 45/45/45 LBS (per dumbbell)
Skull Crushers - 6/6/6 Reps : 70/70/70 LBS
Seated Calves Raises - 12/12/12 Reps : 130/130/130 LBS
Calves Extension - 15/15/15 Reps : 250/250/265 LBS (Legpress Setting 8)
Day Calorie Intake - 2500 Calories
@Prime Gym Buenida
Leg Day + Upper Body Follow Up and Abs
Squats -
Warm up sets; 12/10/4 Reps : 75/75/150 LBS + 20 KG Collar
Working sets; 6/6/6 Reps : 180/190/195 LBS + 20 KG Collar (no hip flexor pain, adjusted wideness of stance)
Leg Press - 6/6/6 Reps : 15/15/15 Level (10 KG per level)
RDL - 6/6/6 Reps : 170/170/180 LBS + 20 KG Collar (used dowel lifting straps)
Dumbbell Upright Row (Sarcoplasmic) : 8/8/8 Reps : 40/40/40 LBS (per dumbbell)
Lat Pull Down - 6/6/5 Reps: 14/14/15 Level (last rep is fuarkin bad)
Oblique Abs Circuit
Day Calorie Intake - 2600 Calories
[font=helvetica, arial, sans-serif]When tummy still look like this after breaking my fast with a 700 calorie meal. Intermittent Fasting is effective in keeping you lean and has a lot of other benefits too! On IF for more than a year now. [/font]
*** Thanks Subway buy 1 take 1 : )
kaso di na match ang IF setup ko noon vs sa workoutload ko ngayon haha..
mahihilo ako lalo lol
Ako naman bro, ang kaya ko lang na IF eh yung training ko nasa loob ng fed state . Fasted training di ko pa makaya.
kaya i tend to eat since im on bulk/recomp phase
gusto ko kain lang haha