Starting today, Jan.11, I decided to get a personal trainer for a 6 month program. Strict 2,000 kcal per day ang target ko. Protein, fruits and vegetables diet. Hopefully, bumaba body fat percentage ko this time. Targeting at least 6% body fat percentage decline.
Starting today, Jan.11, I decided to get a personal trainer for a 6 month program. Strict 2,000 kcal per day ang target ko. Protein, fruits and vegetables diet. Hopefully, bumaba body fat percentage ko this time. Targeting at least 6% body fat percentage decline.
You're doing too much shit and worrying about too much shit
@nrg500, what do you think am I thinking too much? Perhaps, the % decline? I took a Personal Trainer to guide me on a 2 month workout session. What am I doing wrong? The program is a HIIT + Weightlifting.
Starting today, Jan.11, I decided to get a personal trainer for a 6 month program. Strict 2,000 kcal per day ang target ko. Protein, fruits and vegetables diet. Hopefully, bumaba body fat percentage ko this time. Targeting at least 6% body fat percentage decline.
Nice! post mo yung program mo ha.
Will do. Ill ask yung trainer ko for the specifics. Medyo madami kasing exercises given na HIIT + Weightlifting. But ill make sure Ill post it here.
@nrg500, I'll take note of what you say. Kaya decimal places ang calorie counting ko kasi I base it online, then I have an Excel sheet tally everyday. Kaya ganun. Sometimes I adjust the serving based on the weight I eat, thus may decimal points.
I'm pretty sure I chose the right trainer. Of course, he will not be only liable if I dont get the results I want, I am too. So, we work together. I, the diet, him the exercise program. So I trust his program, and he trusts me sticking to my diet well.
Well, show us videos of your compound lifts. Anyone can post lifting stats on the internet
If you are getting stronger, then the diet and/or training is effective
He will surely get stronger kasi newbie pa lang sya. There's so much room up there for him and not much to lose. Strength is not a good measure for physical improvement at this point for this guy. Wag kayo masyado maobsess sa "strength" especially sa basic lifts dahil suntok sa buwan yan. I'm speaking for myself, goodbye 400lbs+ DL, 300lbs+ squats and 300lbs bench... Not sure when can I do them again but I'm good coz I just made a one arm pullup last monday and one arm push ups any day. will post vids soon
Well, show us videos of your compound lifts. Anyone can post lifting stats on the internet
If you are getting stronger, then the diet and/or training is effective
He will surely get stronger kasi newbie pa lang sya. There's so much room up there for him and not much to lose. Strength is not a good measure for physical improvement at this point for this guy. Wag kayo masyado maobsess sa "strength" especially sa basic lifts dahil suntok sa buwan yan. I'm speaking for myself, goodbye 400lbs+ DL, 300lbs+ squats and 300lbs bench... Not sure when can I do them again but I'm good coz I just made a one arm pullup last monday and one arm push ups any day. will post vids soon
I'm not necessarily speaking about 3x BW Dead Lift + 2x BW Squat + 2x BW Bench Press. What I mean is getting stronger like for example, being able to bench 160 lbs for 8 reps coming from 150 lbs for 6 reps or BW Pull Ups coming from 3 reps to 6 reps after a month. Di rin dapat matali sa Big 3. I remember na nabanggit mo dati na there are many alternatives exercises to get stronger. Ganun ginagawa ko ngayon. I focus on those which I can improve consistently without injuries. I dropped the bench press and replace it with weighted push ups
Well, show us videos of your compound lifts. Anyone can post lifting stats on the internet
If you are getting stronger, then the diet and/or training is effective
He will surely get stronger kasi newbie pa lang sya. There's so much room up there for him and not much to lose. Strength is not a good measure for physical improvement at this point for this guy. Wag kayo masyado maobsess sa "strength" especially sa basic lifts dahil suntok sa buwan yan. I'm speaking for myself, goodbye 400lbs+ DL, 300lbs+ squats and 300lbs bench... Not sure when can I do them again but I'm good coz I just made a one arm pullup last monday and one arm push ups any day. will post vids soon
I'm not necessarily speaking about 3x BW Dead Lift + 2x BW Squat + 2x BW Bench Press. What I mean is getting stronger like for example, being able to bench 160 lbs for 8 reps coming from 150 lbs for 6 reps or BW Pull Ups coming from 3 reps to 6 reps after a month. Di rin dapat matali sa Big 3. I remember na nabanggit mo dati na there are many alternatives exercises to get stronger. Ganun ginagawa ko ngayon. I focus on those which I can improve consistently without injuries. I dropped the bench press and replace it with weighted push ups
If you check his logs, it would appear that he is lifting below his strength potential and fitness level. So a quick switch of approach and slight guidance from some one might make him lift "heavier" than his previous stats... He might get confused at akalain na lumakas sya when in fact he's just lifting what he should be lifting at his level. Beyond that, strength gains will be a good indicator for growth (given he can perform them on a regular basis kung totoong lumakas sya). Kung once in a blue moon lang sya makabuhat ng beyond his potential, well chamba lang yun.
Oh come on guys, give him a break and also the trainer he hired. They both deserve the benefit of a doubt. Wala naman kailangang i-prove kung lumalakas or hindi eh, much more, he is only liable to no one but himself. Advises are good, but forcing someone to swallow your belief ain't.
I remember the same experience when I was still doing S2B. Everybody is trying to nitpick everything I do to the point that I was being bullied.
Saka na lang tayo mag-comment ng "I told you so" after this stint. Just saying.
After 3 weeks of gym training under a personal trainer, body fat percentage went down from 22% to 19%. I lost 9 lbs. Program was a combination of weightlifting and cardio through circuit training.
For the next 2 weeks (which I started yesterday), I plan to do further cardio, flexibility and balance exercises.
Calorie intake remains constant at 2,000.00 kcal/day. Food includes dairy, fruits and vegetables and carbohydrate source is pasta or potatoes/sweet potatoes.
Comments
15 Mins - 1 min walk, 1 min run (5 and 10)
1. Barbell Bench Press - 2 sets x 12 reps x 94lbs.
2. Rows - 2 sets x 12 reps x 105bs.
3. Barbell Curls - 2 sets x 12 reps x 50lbs
4. Standing Barbell Press - 2 sets x 12 reps x 66lbs.
5. Tricep Pushdowns - 2 sets x 12 reps x 70lbs.
10 mins - 5 mins walk, 5 mins run (5 and 10)
1. Barbell Bench Press - 2 sets x 12 reps x 94lbs.
2. Rows - 2 sets x 12 reps x 105bs.
3. Barbell Curls - 2 sets x 12 reps x 50lbs
4. Standing Barbell Press - 2 sets x 12 reps x 66lbs.
5. Tricep Pushdowns - 2 sets x 12 reps x 70lbs.
Calories: 1,790.20
10 mins - 1 min walk, 1 min run (5, 10)
1. Machine Assisted Squats - 2 sets x 12 reps x 120lbs.
2. Dumbbell Lunges - 2 sets x 15 reps/side x 30lbs.
3. Dumbbell Calf Raises - 2 sets x 30 reps x 50lbs.
4/5. Crunches/Toes to Heaven/Side Crunches - 2 sets x 30/30/40 reps x bodyweight
10 mins - 5 min walk, 5 min run (5, 10)
1. Machine Assisted Squats - 2 sets x 12 reps x 120lbs.
2. Dumbbell Lunges - 2 sets x 15 reps/side x 30lbs.
3. Dumbbell Calf Raises - 2 sets x 30 reps x 50lbs.
4/5. Crunches/Toes to Heaven/Side Crunches - 2 sets x 30/30/40 reps x bodyweight
Calories: 1,910.20
Rest day.
Calories: 2,063.15
15 Mins - 1 min walk, 1 min run (5 and 10)
1. Barbell Bench Press - 2 sets x 12 reps x 105lbs.
2. Rows - 2 sets x 12 reps x 140bs.
3. Barbell Curls - 2 sets x 12 reps x 60lbs
4. Standing Barbell Press - 2 sets x 12 reps x 66lbs.
5. Tricep Pushdowns - 2 sets x 12 reps x 70lbs.
10 mins - 5 mins walk, 5 mins run (5 and 10)
1. Barbell Bench Press - 2 sets x 12 reps x 105lbs.
2. Rows - 2 sets x 12 reps x 140bs.
3. Barbell Curls - 2 sets x 12 reps x 60lbs
4. Standing Barbell Press - 2 sets x 12 reps x 66lbs.
5. Tricep Pushdowns - 2 sets x 12 reps x 70lbs.
Calories: 2,309.40
10 mins - 1 min walk, 1 min run (5, 10)
1. Machine Assisted Squats - 2 sets x 12 reps x 120lbs.
2. Dumbbell Lunges - 2 sets x 15 reps/side x 30lbs.
3. Dumbbell Calf Raises - 2 sets x 30 reps x 50lbs.
4/5. Crunches/Toes to Heaven/Side Crunches - 2 sets x 30/30/40 reps x bodyweight
10 mins - 5 min walk, 5 min run (5, 10)
1. Machine Assisted Squats - 2 sets x 12 reps x 120lbs.
2. Dumbbell Lunges - 2 sets x 15 reps/side x 30lbs.
3. Dumbbell Calf Raises - 2 sets x 30 reps x 50lbs.
4/5. Crunches/Toes to Heaven/Side Crunches - 2 sets x 30/30/40 reps x bodyweight
Calories: 2,177.00
Nice! post mo yung program mo ha.
@nrg500, what do you think am I thinking too much? Perhaps, the % decline? I took a Personal Trainer to guide me on a 2 month workout session. What am I doing wrong? The program is a HIIT + Weightlifting.
Will do. Ill ask yung trainer ko for the specifics. Medyo madami kasing exercises given na HIIT + Weightlifting. But ill make sure Ill post it here.
At masyado kang obsessed sa calorie counting. Hanggang sa decimal point ay binibilang mo pa
Do not use exercises to lose body fat
Ingat ka sa personal trainer that you will hire. Maraming nasa fitness industry ay pera lang ang habol
I'm pretty sure I chose the right trainer. Of course, he will not be only liable if I dont get the results I want, I am too. So, we work together. I, the diet, him the exercise program. So I trust his program, and he trusts me sticking to my diet well.
If you are getting stronger, then the diet and/or training is effective
He will surely get stronger kasi newbie pa lang sya. There's so much room up there for him and not much to lose. Strength is not a good measure for physical improvement at this point for this guy. Wag kayo masyado maobsess sa "strength" especially sa basic lifts dahil suntok sa buwan yan. I'm speaking for myself, goodbye 400lbs+ DL, 300lbs+ squats and 300lbs bench... Not sure when can I do them again but I'm good coz I just made a one arm pullup last monday and one arm push ups any day. will post vids soon
I'm not necessarily speaking about 3x BW Dead Lift + 2x BW Squat + 2x BW Bench Press. What I mean is getting stronger like for example, being able to bench 160 lbs for 8 reps coming from 150 lbs for 6 reps or BW Pull Ups coming from 3 reps to 6 reps after a month. Di rin dapat matali sa Big 3. I remember na nabanggit mo dati na there are many alternatives exercises to get stronger. Ganun ginagawa ko ngayon. I focus on those which I can improve consistently without injuries. I dropped the bench press and replace it with weighted push ups
If you check his logs, it would appear that he is lifting below his strength potential and fitness level. So a quick switch of approach and slight guidance from some one might make him lift "heavier" than his previous stats... He might get confused at akalain na lumakas sya when in fact he's just lifting what he should be lifting at his level. Beyond that, strength gains will be a good indicator for growth (given he can perform them on a regular basis kung totoong lumakas sya). Kung once in a blue moon lang sya makabuhat ng beyond his potential, well chamba lang yun.
I remember the same experience when I was still doing S2B. Everybody is trying to nitpick everything I do to the point that I was being bullied.
Saka na lang tayo mag-comment ng "I told you so" after this stint. Just saying.
PEACE OUT!
For the next 2 weeks (which I started yesterday), I plan to do further cardio, flexibility and balance exercises.
Calorie intake remains constant at 2,000.00 kcal/day. Food includes dairy, fruits and vegetables and carbohydrate source is pasta or potatoes/sweet potatoes.