Lean and Mean Mister Dean
DeanofMean
Posts: 161
Dito magsisimula ang seryosong pagbubuhat. Tulungan niyo ako guys salamat!
Comments
Back and Shoulder
WU:
Pull Ups BW 3 x 10
DB Shoulder Press
25lbs 1 x 12
35lbs 2 x 10
40lbs 2 x 8
45lbs 2 x 6
DB Front Raise
15lbs 1 x 12
20lbs 2 x 10
25lbs 2 x 8
20lbs 2 x 10
DB Side raise
10lbs 1 x 12
15lbs 5 x 10
Lat Pull Down
90 1 x 10
100 2 x 10
110 1 x 8
120 1 x 8
100 2 x 10
Rows ( Machine )
90 1 x 10
100 2 x 10
110 2 x 8
120 1 x 8
130 1 x 8
DB Rows
45lbs 3 x 10
50lbs 3 x 8
45lbs 1 x 10
Done for tonight.
Plano ko sana is 1 body part per day, 1 hour duration workout. Kaso nag rest day ako kaya naipit na ako this week, so sinabay ko na ang back at shoulder. Three exercise per body part lang tuloy ang nagawa ko. Bawi ako next week.
Tomorrow Tricep/Bicep superset! Exoited na ako!
Ito po yung current meal/diet plan ko, okay lang po ba ito? at may mga follow up questions po ako
2500 Calories per day yung nakakain ko, according narin sa aking monitoring sa excel ko.
Goal:
Gusto ko lumakas, at mag bulk cguro hanggang 150-160 lbs. Currently nasa 140lbs ako @ 15-20% body fat guestimate.
Diet/Meal Plan:
Meal 1 (6:00 am): 1 cup rice + 2 eggs + PM 7 whey
Meal 2 (9:00 am): 1/2 cup rice + 1 tuna in can,
Meal 3 (12 noon): 1 cup rice + gulay + 1 chicken breast fried ( around 50g )
Meal 4 (3:30pm): Peanuts +1 Egg or Loaf bread with peanut butter, or MANG TAHO ( yung tag 40 pesos )
Meal 5 (6:30pm): 1 cup rice + 1 chicken breast fried + gulay viand <--- parang pre work-out ko na po ito
Workout time: 7:30 - 9:00 PM
Postwork-out (9:10pm): 1 Banana + PM 7 whey
Meal 6 (9:30pm): 1 chicken breast fried ( 50g ) or 2 Boiled Eggs + 1/2 cup rice
May mga katanungan po ako,
Question 1: Pwede po ba na ang main source ko ng carbs ay kanin at tinapay?
Question 2: Patulong po sana ano pa ibang maganda pang snack tuwing gabi lalo na around 9-10pm?
Salamat in advance!
Saturday
6:30 - 8:00 PM
Triceps and Biceps
Warm Up:
Dips BW 3x10
Workout
Set 1:
DB Tricep Extension 45lbs 3x10, 50lbs 2x10
Seated DB Curl 20lbs 5x10
Set 2:
DB One Arm tricep extension 20lbs 5x10
DB Hammer Curl 20lbs 5x10
Set 3:
DB Tricep Kickback 5x8 20lbs
DB Preacher Curl 5x8 20lbs
Set 4:
Bench Dips BW 1x20, BW+25lbs 2x15, BW+35lbs 2x15
DB Concentrated Curl 5x8 15lbs ( Mahina talaga ako dito, yung last 2 sets may halong pandaraya )
10 Minutes treadmill
10 Minutes walk pabalik sa office.
Balak ko po palitan yung meal 5 ko ng pre WO, ano po ba magandang pre-WO? Yung meal 5 ko idadagdag ko na lang sa post workout ko. Fried chicken po kasi yung binebenta sa kinakainan ko during dinner, wala talaga ako time magluto hehe. Minsan adobong manok yung alternative ko sa fried.
Yung pinaka matindi ang tama ay 1.m.r,pinaka panget ay c4 at pinaka hiyang ako ay n.o shox,base yan sa mga nasubukan ko.
Kung gipit sa budget ay kape at extra joss yan yung tinitake ng ibang pbb comrades natin dito
Bakit 6 meals a day ? Di totoo na you will lose muscle if you don't eat every 2 to 3 hours
Kung kaya mo naman na 2 to 4 meals a day, mas ok yun at mas practical.
Wag rin isama sa meal plan ang canned foods. Ok yang canned tuna once or twice a week. Merong preservatives ang canned foods at di maganda na araw-araw kainin
Wag rin masyado obsessed sa protein intake. There is a certain point where eating more protein does not help anymore in building muscle mass. Try 100 to 120 grams of protein per day then try to eat more of fats and carbs and more vegetables. The only time where eating more protein is beneficial is when on a cut or fat loss phase
Majority of your protein should come from whole foods and not supplements. The reason is for the purpose of feeling satieted (busog). Madali makabusog ang 50g of protein from lean meat pero maaaring gutom ka pa rin kahit uminom ka ng 50g of protein from whey. Pag madalas ka gutom, more likely na kumain ka ng junk. Feeling satieted is critical especially when you're trying to lose body fat or maintain body fat
Ah salamat po sir. Nako pag nag kape at extra joss ako, parang di ata ako makakatulog sa gabi.. Pero subukan ko muna masarap pa naman yung extra joss.
Ah ganun po ba sir, sige po sir gagawin kong 3-4 meals per day. Puwede ko po ba lakihan yung meal ko after sa workout? Noted po yung sa canned tuna in water, medyo nakakasawa talaga pag inaraw-araw. So puwede ko babaan yung protein intake ko to 100ish to 120ish, lalakihan ko yung carbs at fat intake ko for bulking? Salamat po sa advice sir.
Monday
7:00 pm - 8:30 pm
10 minutes walk to gym
CHEST DAY!
Warm Up
Pull Up BW 1x10 <--- mahilig talaga ako pasensya na
Dips 1x8
Push Up 1x15
WORK OUT
BB Bench Press (Oly Bar)
50-lbs 1x10
70-lbs 1x10
90-lbs 1x8
100-lbs 1x6
110-lbs 2x5 (spot)
70-lbs 2x8
DB Inclined Bench Press
40-lbs 3x10
45-lbs 3x8
DB Bench Press ( Parang nagsnasnap yung wrist ko, hindi naman kumikirot )
40-lbs 3x8
45-lbs 2x8
50-lbs 1x6
Chest Press (Machine)
80lbs 1x10
100lbs 3x8
120lbs 3x5
Dips
BW 3x8
3 Abs Exercise
10 minutes treadmill
10 minutes walk pabalik sa office.
Tuesday
REST
Inabot ng malas sa gym. Anak ng tipaklong nag Brown Out kung kailan naka bihis nako at excited mag buhat. Ang ending balik sa office. Legs at abs pa naman titirahin ko.
Bawi ako bukas.
Welcome back pbb
May 4, 2016
Squats BW 2x15 <--- warm up
LEG DAY
Deadlift ( Oly bar )
90lbs 2x10 <-- warm up
170 lbs 4x5
180 lbs 1x5
Squats( Smith Machine )
130lbs 5x5
Leg Extensions
80lbs 3x10
Leg Curl
80lbs 3x10
Standing Calf Raise ( Smith )
150 lbs 3x15
Leg Press
130lbs 3x10
Leg Press ( Per Leg )
60lbs 3x10
10 minutes ab circuit
Mga master tanong lang
Ano ba maganda sa front delts raise, rear delts, at side delts Low reps or High reps?
Mas maayus na pump naman siguro makukuha mo sa halimbawa:
25lbs per arm x 20reps kaysa sa
60lbs per arm x 5reps (may leg drive pa)
Sakin lang yan bro, baka may opinyon pa iba
Salamat bro, yun rin kasi yung napapansin ko may leg drive na kasama kapag mabigat na yung binubuhat.
May 25, 2016
LEGS and Biceps
WU
Squats
70 lbs 1x15
90lbs 1x10
WO
Squats
110lbs 1x9
120lbs 1x8
130lbs 1x7
140lbs 1x6
150lbs 1x5
Deadlift
110lbs 1x10
130lbs 1x9
150lbs 1x8
160lbs 1x7
170lbs 1x5
180lbs 2x3
LEG PRESS ( both legs )
130lbs 3x10
LEG PRESS( One leg )
60lbs 3x10
PREACHER CURL Machine
30lbs 3x20
DB SEATED BICEP CURL
15lbs 3x15
DB STANDING BICEP CURL
15lbs 3x15
DB HAMMER CURL
15lbs 3x15
DB PREACHER CURL
15lbs 3x15
10 minutes AB workout
May 26, 2016
SHOULDERS
WU
Stretching
10 minutes AB circuit
WO
BB OH PRESS ( Oly Bar )
20lbs 2x15
30lbs 2x10
40lbs 2x8
SUPERSET 1
SEATED DB SHOULDER PRESS
25lbs 3x15
SEATED REAR DELT RAISE
10lbs 3x15
SUPERSET 2
SEATED ALTERNATE SHOULDER PRESS
20lbs 3x15
SEATED REAR DELT RAISE
10lbs 3x15
SUPERSET 3
DB FRONT DELT RAISE
10lbs 3x20
SEATED REAR DELT RAISE
10lbs 3x15
SUPERSET 4
SIDE DELT RAISE
10lbs 3x15
REAR DELT RAISE
10lbs 3x15
CABLE FACE PULLS
10lbs 6x15
UPRIGHT ROW
70lbs 3x20
LEG RAISE+ 10lbs
3x15
What are you trying to accomplish here? do you track your macros?
Yes sir, nag tratrack ako ng macros.
IF(weekdays) and iifym kapag sunday yung sinusunod ko.
2000-2300 calories per day po tinatarget ko.
2 months na ako nag IF at maganda po yung resulta, popost ako ng photos hehe.
This July to December binabalak ko po umakyat slowly ng timbang maybe 150-155lbs. Yun muna yung goal ko this year
What is your height and waistline?
5'4" po yung height ko, waistline ko from 32 noong January, ngayon 29 na ehehehe..
now nasa 137-140lbs po naglalaro timbang ko ngayon.
May 27, 2016
BAACKKK!
WU:
10 minutes AB circuit
5 minutes stretching
Pull Ups BW 1x15
WO:
50 Pull Ups BW
50 Chin Ups BW
50 Dips BW
50 BB Rows 70lbs ( Oly bar )
50 DB Rows 45lbs
50 Wide Grip LAT Pull Down 80lbs
50 Close Grip LAT Pull Down 80lbs
50 Cable Rows 100lbs
50 Leg Raise +15lbs
15 15 10 10 counting, rest 1 minute per set.
May 28, 2016
BICEPS and TRICEPS
WU:
10 minutes AB circuit
Oly Bar Bicep Curl 1x15
Dips BW 1x15
WO:
Superset 1:
Standing BB Bicep Curl 10lbs( Oly Bar ) 3x15
Standing 2H DB Tricep Extension 50lbs 3x15
Superset 2:
Standing DB Bicep Curl 20lbs 3x12
Standing 1H DB Tricep Extension 20lbs 3x15
Superset 3:
Standing DB Hammer Curl 20lbs 3x12
DB Tricep Kickback 10lbs 3x20
DB Preacher Curl 20lbs 3x15 per arm
Preacher Curl Machine 40lbs 3x20
Close Grip BB Press 60lbs+Olybar 3x10
Cable Tricep Extension 30lbs 3x15
Leg Raise +15lbs 3x10
If its 29in right now, ill skip doing I.F. for awhile and concentrate doing a clean bulk, at your height 32in is recommended , 29in is very good, if you notice that narrow waist is getting bigger, you can cut back a little on the carbs and increase your protein or go back to I.F. ...trial and error..again...listen to your body.
Yes sir hininto ko muna yung I.F, il do clean bulk, cutting shitty foods out of my diet. 1 week narin ako nahinto sa I.F, at sa monitoring ko 2500-2700 yung na coconsume kong calories.
what are you using to monitor your calories? Purchase a digital food scale and download myfitnesspal...
June 2, 2016
CHEST DAY
WU
Oly Bar Bench Press 1x15
50 lbs OlyBar Bench Press 1x10
Stretching
WO:
BBBench Press Oly Bar
70lbs 1x10
90lbs 3x5
100lbs 1x5
Superset 1
DB Flat Bench Press
40lbs 3x10
DB Fly's
15lbs 3x15
Superset 1
DB Incline Bench Press
40lbs 3x10
DB Fly's
15lbs 3x15
Superset 3
DB BP Close Pronation Grip
40lbs 3x10
DB Flys
15lbs 3x15
High Cables
10lbs 3x15
Machine Flys
100lbs 3x10
Leg Raise
15lbs 3x10
10 minute AB exercise
June 3, 2016
Legs and Biceps
WU:
BW Squats 1x30
Stretching
WO:
DEADLIFT
100lbs 1x10
120lbs 1x9
140lbs 1x8
160lbs 1x6
180lbs 1x5
190lbs 2x2 ( Sa wakas )
SQUATS ( Smith )
90lbs 1x10
110lbs 1x9
130lbs 1x8
140lbs 1x6
150lbs 1x5
LEG PRESS ( 2 legs )
120lbs 3x10
LEG PRESS ( PER LEG )
60lbs 3x10
PREACHER CURL ( machine )
40lbs 3x20
HAMMER CURL ( Machine )
40lbs 3x15
Standing DB Bicep Curl
20lbs 2x12
15lbs 2x15
10lbs 2x25
Standing DB Hammer Curl
20lbs 2x10
15lbs 2x15
10lbs 2x25
DB Preacher Curl
15lbs 3x20
June 6, 2016
CHEST
WU:
DIPS BW 2x15
PUSH UP BW 2x15
WO:
BB FLAT BENCH PRESS - Oly bar
50lbs 1x15
70lbs 1x10
90lbs 1x8
110lbs 1x6
Set1
DB FLAT BENCH PRESS
45lbs 4x8
DB Fly
15lbs 4x12
SET 2
INCLINED DB BENCH PRESS
45lbs 4x8
INCLINED DB FLY
15lbs 4x12
MACHINE FLYS
100lbs 3x10
LEG RAISE +15lbs 3x12
IF ulet ako for 1 month.