@Aestecniques I need 2,280 Calories/day . Kumuha ako ng idea sa pinost mong food plan kasi halos parehas lang tyo. Thanks!
Oi, thats good, na nakakatulong posts ko, anyway, PM ka lang bro kung saan may mga magulo na areas, may updated plans din ako.
@Aestecniques
Bro, im 143 pounds already, pero 1 week plng ako ng weightlifting. ano sa tingin mo? maintain ko nlng ung calorie intake ko or add or - pa? kasi hindi pa ganun ka laki muscles ko. kasi baka pag nag lose pa ako ng weight pag na develop na ung muscles ko maliit tgnan. aim ko din ung last picture na post mo na "October 30, 2015 @ 142 LBS @ around 15% BF"
@rocksethero bro, hindi kita maPM, you may ask it here in my journal, dito natin idiscuss
bro intermittent fasting din kasi ako ngaun, ask ko lang kung ano mgandang meal time/plan. kasi 12-1pm ako ng ggym meaning bawal kumain before 1pm right? ikaw naman 6:30-8:00pm ka.. so nahihirapan akong ayusin ung meal time/plan ko haha. pwede mo ba akong matulungan? thanks!
@rocksethero bro, hindi kita maPM, you may ask it here in my journal, dito natin idiscuss
bro intermittent fasting din kasi ako ngaun, ask ko lang kung ano mgandang meal time/plan. kasi 12-1pm ako ng ggym meaning bawal kumain before 1pm right? ikaw naman 6:30-8:00pm ka.. so nahihirapan akong ayusin ung meal time/plan ko haha. pwede mo ba akong matulungan? thanks!
@rocksethero bro, fasted training ang mangyayari sayo, madami din naman benefits yun lalo if you are cutting, pero if not, taking BCAAs before or intra workout will help you to prevent too much muscle breakdown.
If I am in your situation I will have this meal set up,
1:30 pm - Heaviest meal of the day (40-50% of your target calorie intake) (take simple carbs like rice, pasta, etc) (you make take whey iso)
5:30 pm - 2nd meal (25-30% of TCI) (load on protein) (avoid simple carbs)
9:30 pm - 3rd meal (25-30% of TCI) (best time to take slow absorption protein like casein whey and eggs) (avoid simple carbs)
Bro, question natry mo nadin ba ung apple cider? ok ba ito sa cutting?
Bro, sa mga nabasa ko it helps with digestion, pero personally I stay away from acidic food when cutting, dahil lower ang intake natin ng food, sufficent na yung stomach acid, minsan naghyhyper pa nga. Baka maghyper acidity na pag nagtake pa acid. Mas gamitin ko pa yan bro sa start ng bulking phase, to avoid bloating.
Bro, question natry mo nadin ba ung apple cider? ok ba ito sa cutting?
Bro, sa mga nabasa ko it helps with digestion, pero personally I stay away from acidic food when cutting, dahil lower ang intake natin ng food, sufficent na yung stomach acid, minsan naghyhyper pa nga. Baka maghyper acidity na pag nagtake pa acid. Mas gamitin ko pa yan bro sa start ng bulking phase, to avoid bloating.
un na nga bro. pero based sa na search ko apple cider helps digestion also fatloss tapos ang take nila 10 mins before meal 1 spoon with water 2 times a day para hindi magkaroon ng hyper acidity. bloating pero kung sa food ihahalo pwede kaya un?. so mas ok siguro ito sa bulking ganun?
Bro, question natry mo nadin ba ung apple cider? ok ba ito sa cutting?
Bro, sa mga nabasa ko it helps with digestion, pero personally I stay away from acidic food when cutting, dahil lower ang intake natin ng food, sufficent na yung stomach acid, minsan naghyhyper pa nga. Baka maghyper acidity na pag nagtake pa acid. Mas gamitin ko pa yan bro sa start ng bulking phase, to avoid bloating.
un na nga bro. pero based sa na search ko apple cider helps digestion also fatloss tapos ang take nila 10 mins before meal 1 spoon with water 2 times a day para hindi magkaroon ng hyper acidity. bloating pero kung sa food ihahalo pwede kaya un?. so mas ok siguro ito sa bulking ganun?
I take 3 tablespoons apple cider vinegar with honey after post workout meal. For health benefits and to fulfill my dadbod goals.
Bro, question natry mo nadin ba ung apple cider? ok ba ito sa cutting?
Bro, sa mga nabasa ko it helps with digestion, pero personally I stay away from acidic food when cutting, dahil lower ang intake natin ng food, sufficent na yung stomach acid, minsan naghyhyper pa nga. Baka maghyper acidity na pag nagtake pa acid. Mas gamitin ko pa yan bro sa start ng bulking phase, to avoid bloating.
un na nga bro. pero based sa na search ko apple cider helps digestion also fatloss tapos ang take nila 10 mins before meal 1 spoon with water 2 times a day para hindi magkaroon ng hyper acidity. bloating pero kung sa food ihahalo pwede kaya un?. so mas ok siguro ito sa bulking ganun?
I take 3 tablespoons apple cider vinegar with honey after post workout meal. For health benefits and to fulfill my dadbod goals.
Dadbod goals talaga sir v haha! ano brand ng apple cider mo sir v?
Bro, question natry mo nadin ba ung apple cider? ok ba ito sa cutting?
Bro, sa mga nabasa ko it helps with digestion, pero personally I stay away from acidic food when cutting, dahil lower ang intake natin ng food, sufficent na yung stomach acid, minsan naghyhyper pa nga. Baka maghyper acidity na pag nagtake pa acid. Mas gamitin ko pa yan bro sa start ng bulking phase, to avoid bloating.
un na nga bro. pero based sa na search ko apple cider helps digestion also fatloss tapos ang take nila 10 mins before meal 1 spoon with water 2 times a day para hindi magkaroon ng hyper acidity. bloating pero kung sa food ihahalo pwede kaya un?. so mas ok siguro ito sa bulking ganun?
I take 3 tablespoons apple cider vinegar with honey after post workout meal. For health benefits and to fulfill my dadbod goals.
Dadbod goals talaga sir v haha! ano brand ng apple cider mo sir v?
Wescobee ACV with honey.
@BANE Simulan na ang rebolusyon! Punitin ang mga cedula este t-shirt!!!
Comments
Oi, thats good, na nakakatulong posts ko, anyway, PM ka lang bro kung saan may mga magulo na areas, may updated plans din ako.
@Aestecniques
Bro, im 143 pounds already, pero 1 week plng ako ng weightlifting. ano sa tingin mo? maintain ko nlng ung calorie intake ko or add or - pa? kasi hindi pa ganun ka laki muscles ko. kasi baka pag nag lose pa ako ng weight pag na develop na ung muscles ko maliit tgnan. aim ko din ung last picture na post mo na "October 30, 2015 @ 142 LBS @ around 15% BF"
nasa 2800 cals ang DCI ko niyan, nagdagdag lang ako ng calories before and after workout, 50/50 carbs and protein
Arms
Chest Variation Dips
WU - 12/12 Reps : BW/BW
WO - 6/6/6 Reps : BW + 55/55/55 LBS
(PC) Preacher Curl
WU - 12/12 Reps ; 30/30 LBS
WO - 6/6/6 Reps ; 70/70/70 LBS
(PC) Tricep Extension - 6/6/6 Reps ; 70/70/70 LBS
RPTs
High Pulley Cable Curls - 15/5/5/5/5/5 : 40 LBS per Cable
Rope Cable Pulldown - 15/5/5/5/5/5 : 22.5 KGS
Main Core Abs Circuit (Note: Weight Used on Ab Machine 45 LBS)
DCI - 2600
Chest + Abs
(HS) Iso Incline Chest Press -
WU - 12/10/4 : 100/100/180
6/6/6 Reps : 200/200/200 LBS
(HS) Iso Chest Press - 6/6/6 Reps : 160/160/160 LBS
[font=Titillium Web, Tahoma, Verdana, Arial, sans-serif](PC) Pec Dec Flyes - 10/6/6 : 140/160/160 LBS[/font]
RPT
Chest Variation Dips - 15/5/5/5/5/5 - BW (15 sec int)
Abs Circuit Main Core - Weight used 45 LBS
DCI - 3000
Back + Shoulders Follow Up
(PC) Lat Pull Down
WU - 12/10/4 : 115/115/145 LBS
WO - 6/6/6 : 195/195/195 LBS (already at 205...but today it was off)
(HS) Iso Lat Pull DOwn - 4/4/4 : 180/180/180 LBS (already at 6 reps, but Im really weak today..fuckin' off)
(HS) Iso Row - 7/6/7 : 230/230/230 LBS
RPT
Deadlift - 15/5/5/5/5/5 (15 sec int) : 110/110/110 LBS + 20 KGS Collar
Side Lateral Raises - 15/5/5/5/5/5 (15 sec int) : 15/15/15 LBS per dumbbell
Reverse Flye - 12/5/5/4/4/4 (15 sec int) : 80 lbs (really off)
DCI - 2800
2/7/16
(HS) Iso Shoulder Press
WU - 12/10 : 90/90 LBS
WO - 6/6/6 : 160/170/180 LBS
(PC) Neutral Grip Shoulder Press - 6/6/6 : 160/170/180 LBS
RPTs
Arnold Press - 15/5/5/5/5/5 (15 sec int) : 35 lbs per dumbbell
Kino Press - 15/5/5/5/5/5 (15 sec int) : 15 lbs per dumbbell on ignition / 10 lbs on 5's
Oblique Ab Circuit
DCI - 3000
@rocksethero bro, fasted training ang mangyayari sayo, madami din naman benefits yun lalo if you are cutting, pero if not, taking BCAAs before or intra workout will help you to prevent too much muscle breakdown.
If I am in your situation I will have this meal set up,
1:30 pm - Heaviest meal of the day (40-50% of your target calorie intake) (take simple carbs like rice, pasta, etc) (you make take whey iso)
5:30 pm - 2nd meal (25-30% of TCI) (load on protein) (avoid simple carbs)
9:30 pm - 3rd meal (25-30% of TCI) (best time to take slow absorption protein like casein whey and eggs) (avoid simple carbs)
Arms
Weighted Dips
WU - 12/10/8 Reps ; BW/BW/+30 LBS
WO - 6/6/6 Reps ; BW +50/+50/+50 LBS
(PC) Preacher Curl
WU - 12/10/4 Reps ; 30/30/50 LBS
WO - 6/6/6 Reps ; 70/70/70 LBS
(PC) Tricep Extension - 8/8/8 Reps ; 70/70/70 LBS
RPTs
High Pulley Cable Curls - 15/5/5/5/5/5 : 40 LBS per Cable
Rope Cable Pulldown - 15/5/5/5/5/5 : 22.5 KGS
Main Core Abs Circuit (Note: Weight Used on Ab Machine 45 LBS)
DCI - 2800
Legs (+ Upper Body Follow Up)
(PC) Leg Press
WU- 12/10/4/1 Reps : 145/145/200/270 LBS
WO- 8/8/8 Reps : 295/295/295 LBS
(PC) Leg Extension - 8/8/8 Reps : 180/180/180 LBS (Seat setting 3, lever setting 2)
(PC) Leg Curls - 6/6/6 Reps : 150/150/150 LBS (Seat setting 8, lever setting 4)
RPTs
Pull-Up - 12/5/5/5/5/5 (15-20 sec int) : BW
Side Lat Raises - 15/5/5/5/5/5 (15 sec rest int) : 15 LBS per dumbbell
Reverse Flye - 15/5/5/5/4/4 (15 sec rest int) : 80 LBS
DCI - 2800
Chest + Abs
Chest Variation Dips
WU - 12/10/8 Reps : BW/BW/+35
WO - 6/6/6 Reps : BW +50/+55/+55 LBS
(HS) Iso Chest Press - 8/6/6 Reps : 150/160/160 LBS
(HS) Iso Incline Chest Press - 6/5/4 Reps : 200/200/200 LBS
RPT
(PC) Pec Dec - 15/5/5/5/5/5 Reps (15 sec int) : 120 LBS
Oblique Ab Circuit - Weight used for Russian Twist 45 LBS
DCI - 3000
Bro, sa mga nabasa ko it helps with digestion, pero personally I stay away from acidic food when cutting, dahil lower ang intake natin ng food, sufficent na yung stomach acid, minsan naghyhyper pa nga. Baka maghyper acidity na pag nagtake pa acid. Mas gamitin ko pa yan bro sa start ng bulking phase, to avoid bloating.
un na nga bro. pero based sa na search ko apple cider helps digestion also fatloss tapos ang take nila 10 mins before meal 1 spoon with water 2 times a day para hindi magkaroon ng hyper acidity. bloating pero kung sa food ihahalo pwede kaya un?. so mas ok siguro ito sa bulking ganun?
I take 3 tablespoons apple cider vinegar with honey after post workout meal. For health benefits and to fulfill my dadbod goals.
Wescobee ACV with honey.
@BANE Simulan na ang rebolusyon! Punitin ang mga cedula este t-shirt!!!
Valentines Workout - Shoulder and Back Destroyed
Lat Pull Down
WU - Pull Ups 12/12
WO - 8/6/6 : 210/225/225 LBS
(HS) Shoulder Press
WU - 12/12 : 90/90 LBS
WO - 6/6/5 : 180/180/180 LBS
(HS) Iso Lat Pull Down - 6/6/5 : 180/180/190 LBS
(PC) Neutral Grip Shoulder Press - 6/6/6 : 180/180/180 LBS
(HS) Iso Row - 8/8/6 - 230/240/250 LBS
Arnold Press - 10/8/5 - 80/90/100 LBS
RPTs (15 sec int)
Deadlifts - 15/5/5/5/5/5 : 120 LBS + 20 KG collar
Kino Press - 15/5/5/5/5/5 : 15 LBS per dumbbell
Seated Calf Raises- 15/5/5/5/5/5 : 100 LBS
Reverse Flye - 15/5/5/5/4/5 : 80 LBS
DCI - 2800
Arms + Abs
Weighted Dips
WU - 12/10/8 Reps ; BW/BW/+45 LBS
WO - 6/6/6 Reps ; BW +55/+55/+55 LBS
(PC) Preacher Curl
WU - 12/10/4 Reps ; 30/30/50 LBS
WO - 8/8/6 Reps ; 70/70/80 LBS
(PC) Tricep Extension - 6/6/6 Reps ; 80/80/80 LBS
RPTs
High Pulley Cable Curls - 15/5/5/5/5/5 : 50 LBS per Cable
Rope Cable Pulldown - 15/5/5/5/5/5 : 23 KGS
Main Core Abs Circuit (Note: Weight Used on Ab Machine 45 LBS)
DCI - 2800
Wow nagbalik na pala ang forum! Physique update na lang muna...
At 140 lbs.
ilang % bf mo brad? guestimate mo lang?
Im guessing 10% bro.
great progress bro...
are you still using a high volume routine and do you still intermittent fast?
@sydfrex thanks bro, still on IF...for life na siguro bro. heavy low volume bro ako, pero 5 day bro split haha.