Taking off from my last post from August 2014. I did Intermittent fasting for more than 2 months starting from October until mid December 2014. My eating window is from 1pm to 8pm only. Sometimes I cheat by drinking black coffee on some mornings para mawala yung gutom. Apart from IF, I also did fasted cardio during weekends before eating again at 1pm. I lost a lot of weight, fat and unfortunately muscle mass. Sobrang payat ko. Narealize ko IF is very catabolic so maganda sya pag marami ka muscle to begin with para di ka magmukhang kalansay pagkatapos. Here is a pic after I did IF. Im thin as a paper.
Jan 2015. So nagdecide ako na magpalaki nang konti. Eto yung panahon na on top sa usual diet ko, kumakain ako ng extra 1 kg nilagang kamote araw araw. Eto end result sa April 2015.
Two years na pala ang nakaraan since last post. So 2017, may natutunan ako na breakthrough para sa akin na nagpawindang sa mga natutunan ko dati about sa training at nutrition in general. Napakaiba nito sa mga nabasa ko na andaming bawal kainin o kaya dapat ganitong specific program lang ang pwede gumana sa iyo.
Anyway, dahil mataba ako nung 2017, I decided na sundin ang concept na ito at mag cut kahit na wala akong muscle mass masyado kasi gusto ko pag nagbulk up ako, yung lean na.
Eto yung picture ko bago ako nagsimula last August 2017.
Nagtatatrabaho ako sa abroad niyan at kain lang nang kain.
Weight : 76kg
Ito yung resulta, end of cut (July 2018). Manipis pero masaya naman sa cuts.
Weight : 60kg
Eto current picture ko (Feb 2019) and lean bulking
Weight : 72kg (and getting heavier)
Next update baka yung next cut ko na...
P.S. Yung mga breakthroughs, yung iba yun pala inadvise sa akin ng mga masters sa akin dito. Di ko kasi sinunod noon.
Two years na pala ang nakaraan since last post. So 2017, may natutunan ako na breakthrough para sa akin na nagpawindang sa mga natutunan ko dati about sa training at nutrition in general. Napakaiba nito sa mga nabasa ko na andaming bawal kainin o kaya dapat ganitong specific program lang ang pwede gumana sa iyo.
Anyway, dahil mataba ako nung 2017, I decided na sundin ang concept na ito at mag cut kahit na wala akong muscle mass masyado kasi gusto ko pag nagbulk up ako, yung lean na.
Eto yung picture ko bago ako nagsimula last August 2017.
Nagtatatrabaho ako sa abroad niyan at kain lang nang kain.
Weight : 76kg
Ito yung resulta, end of cut (July 2018). Manipis pero masaya naman sa cuts.
Weight : 60kg
Eto current picture ko (Feb 2019) and lean bulking
Weight : 72kg (and getting heavier)
Next update baka yung next cut ko na...
P.S. Yung mga breakthroughs, yung iba yun pala inadvise sa akin ng mga masters sa akin dito. Di ko kasi sinunod noon.
Two years na pala ang nakaraan since last post. So 2017, may natutunan ako na breakthrough para sa akin na nagpawindang sa mga natutunan ko dati about sa training at nutrition in general. Napakaiba nito sa mga nabasa ko na andaming bawal kainin o kaya dapat ganitong specific program lang ang pwede gumana sa iyo.
Anyway, dahil mataba ako nung 2017, I decided na sundin ang concept na ito at mag cut kahit na wala akong muscle mass masyado kasi gusto ko pag nagbulk up ako, yung lean na.
Eto yung picture ko bago ako nagsimula last August 2017.
Nagtatatrabaho ako sa abroad niyan at kain lang nang kain.
Weight : 76kg
Ito yung resulta, end of cut (July 2018). Manipis pero masaya naman sa cuts.
Weight : 60kg
Eto current picture ko (Feb 2019) and lean bulking
Weight : 72kg (and getting heavier)
Next update baka yung next cut ko na...
P.S. Yung mga breakthroughs, yung iba yun pala inadvise sa akin ng mga masters sa akin dito. Di ko kasi sinunod noon.
I want to correct the date of the last picture I posted on Feb 13. It should be November 2018.
Now for the update:
As you can see, the lean bulking was going quite well, taking around 2000 - 2100 calories daily and increasing my workout frequency to 4 weeks.
I guess I was really impatient that I seemed not to notice physical changes when I look in the mirror, even though the scale is going up and the bodily measurements are going up as well (rather slowly).
So during Christmas till New Year, bumigay ako sa diet, taking around 3000 to 4000 calories daily. It was just one week but I did not recover from the bad habit. Until I took a progress picture taken last Feb 26, Gulat ako na in 4 months ang taba ko na...
FYI lang din, nagsimula ako magbulk up nung August 2018.
So there it is
Left : Oct 20, Right : Feb 26
Medyo nakakademotivate rin na sa tingin mo nawawala na yung definition at malambot na ulit tingan.
I am thinking to do a minicut. What do you guys think?
I have been looking into your post.
First of all excellent result. I love the amount of work you are putting in this.
Now for my suggestions.
You need proper guide to train those muscles up.
You need to concentrate on your lower chest head, wings and deadlifts. And when you treadmill, try to swing your hip more.
Chest - I don't do any lower pec exercises so I'll do some to build it.
Wings/Deadlift - I am currently doing this but strength progress is slow. I don't know maybe I'm just a hard gainer.
@Szekan said:
I have been looking into your post.
First of all excellent result. I love the amount of work you are putting in this.
Now for my suggestions.
You need proper guide to train those muscles up.
You need to concentrate on your lower chest head, wings and deadlifts. And when you treadmill, try to swing your hip more.
Chest - I don't do any lower pec exercises so I'll do some to build it.
Wings/Deadlift - I am currently doing this but strength progress is slow. I don't know maybe I'm just a hard gainer.
@Szekan said:
I have been looking into your post.
First of all excellent result. I love the amount of work you are putting in this.
Now for my suggestions.
You need proper guide to train those muscles up.
You need to concentrate on your lower chest head, wings and deadlifts. And when you treadmill, try to swing your hip more.
Form over weight. Don't worry about strength, even if you do 10kg with proper form, it will do more benefit to you than picking up 40kg without technique.
Chest has three heads and you need to target all 3 of them and in your case The lower is much weaker.
I think just lower your carbs to 100g or less and eat 2000 calories and keep picking weights, you will eventually get there.
I want to correct the date of the last picture I posted on Feb 13. It should be November 2018.
Now for the update:
As you can see, the lean bulking was going quite well, taking around 2000 - 2100 calories daily and increasing my workout frequency to 4 weeks.
I guess I was really impatient that I seemed not to notice physical changes when I look in the mirror, even though the scale is going up and the bodily measurements are going up as well (rather slowly).
So during Christmas till New Year, bumigay ako sa diet, taking around 3000 to 4000 calories daily. It was just one week but I did not recover from the bad habit. Until I took a progress picture taken last Feb 26, Gulat ako na in 4 months ang taba ko na...
FYI lang din, nagsimula ako magbulk up nung August 2018.
So there it is
Left : Oct 20, Right : Feb 26
Medyo nakakademotivate rin na sa tingin mo nawawala na yung definition at malambot na ulit tingan.
I am thinking to do a minicut. What do you guys think?
Sir do you ever try to do PR sa lifts mo?? nag kakaraoon ka pa din ng sakit sa katawan after mag workout???
Chest - I don't do any lower pec exercises so I'll do some to build it.
Wings/Deadlift - I am currently doing this but strength progress is slow. I don't know maybe I'm just a hard gainer.
@Szekan said:
I have been looking into your post.
First of all excellent result. I love the amount of work you are putting in this.
Now for my suggestions.
You need proper guide to train those muscles up.
You need to concentrate on your lower chest head, wings and deadlifts. And when you treadmill, try to swing your hip more.
Form over weight. Don't worry about strength, even if you do 10kg with proper form, it will do more benefit to you than picking up 40kg without technique.
Chest has three heads and you need to target all 3 of them and in your case The lower is much weaker.
I think just lower your carbs to 100g or less and eat 2000 calories and keep picking weights, you will eventually get there.
Hindi ako nag-aallot ng sessions just to test my PR. I think hindi naman kailangan.
What I do is rate my RPEs (Rate of Perceived Exertions) for every exercise.
Pag sa tingin ko I can still do 2 or more reps after last set, dun ako nag-aadd ng load sa next session then rate RPE again. There are sessions na I feel si
Hindi ako nag-aallot ng sessions just to test my PR. I think hindi naman kailangan.
What I do is rate my RPEs (Rate of Perceived Exertion) for every exercise.
Pag sa tingin ko I can still do 2 or more reps after last set, dun ako nag-aadd ng load sa next session then rate RPE again. There are sessions na I feel sore for days! At merong sessions na pakiramdam ko wala lang. Depende siguro yan kung gaano kabilis yung recovery ng katawan natin.
I want to correct the date of the last picture I posted on Feb 13. It should be November 2018.
Now for the update:
As you can see, the lean bulking was going quite well, taking around 2000 - 2100 calories daily and increasing my workout frequency to 4 weeks.
I guess I was really impatient that I seemed not to notice physical changes when I look in the mirror, even though the scale is going up and the bodily measurements are going up as well (rather slowly).
So during Christmas till New Year, bumigay ako sa diet, taking around 3000 to 4000 calories daily. It was just one week but I did not recover from the bad habit. Until I took a progress picture taken last Feb 26, Gulat ako na in 4 months ang taba ko na...
FYI lang din, nagsimula ako magbulk up nung August 2018.
So there it is
Left : Oct 20, Right : Feb 26
Medyo nakakademotivate rin na sa tingin mo nawawala na yung definition at malambot na ulit tingan.
I am thinking to do a minicut. What do you guys think?
Sir do you ever try to do PR sa lifts mo?? nag kakaraoon ka pa din ng sakit sa katawan after mag workout???
Do you guys ever pose in front of the mirror?
Posing is very very imp. Because it make you feel how to stretch that particular muscle and then you use that same form on your exercise set.
I pose after every 3 sets. This let's me concentrate on my particular body muscle and also fatigues it for extra load.
I want to man, but I always feel awkward when I do it...
@Szekan said:
Do you guys ever pose in front of the mirror?
Posing is very very imp. Because it make you feel how to stretch that particular muscle and then you use that same form on your exercise set.
I pose after every 3 sets. This let's me concentrate on my particular body muscle and also fatigues it for extra load.
Comments
post pic sir for inspiration
Na try mo na rin mag IF sir?
Yes, isasama ko siya sa updates ko simula last post ko.
pag me time na ako. wait lang boss.
Here a pic after I did IF
nice progress sir! keep it up..
Latest pic to sir?
Dec 2014 pa yan. Post ko yung mga susunod na kabanata. hehe
hehehe ah oki sir. Abangan.....
Jan 2015. So nagdecide ako na magpalaki nang konti. Eto yung panahon na on top sa usual diet ko, kumakain ako ng extra 1 kg nilagang kamote araw araw. Eto end result sa April 2015.
Just reviving my old journal ...
Two years na pala ang nakaraan since last post. So 2017, may natutunan ako na breakthrough para sa akin na nagpawindang sa mga natutunan ko dati about sa training at nutrition in general. Napakaiba nito sa mga nabasa ko na andaming bawal kainin o kaya dapat ganitong specific program lang ang pwede gumana sa iyo.
Anyway, dahil mataba ako nung 2017, I decided na sundin ang concept na ito at mag cut kahit na wala akong muscle mass masyado kasi gusto ko pag nagbulk up ako, yung lean na.
Eto yung picture ko bago ako nagsimula last August 2017.
Nagtatatrabaho ako sa abroad niyan at kain lang nang kain.
Weight : 76kg
Ito yung resulta, end of cut (July 2018). Manipis pero masaya naman sa cuts.
Weight : 60kg
Eto current picture ko (Feb 2019) and lean bulking
Weight : 72kg (and getting heavier)
Next update baka yung next cut ko na...
P.S. Yung mga breakthroughs, yung iba yun pala inadvise sa akin ng mga masters sa akin dito. Di ko kasi sinunod noon.
What is your goal weight now sir? ano height mo
wow nice bro!
5'8 ako bro.
Plans?
Continue to bulk up until 18-20% BF or until 76kg again.
Depende bro.
Kung sa tingin ko wala na akong definition, mag cu-cut ako ulit.
Just a side comment... sayang we can't post videos here
Quick update...
I want to correct the date of the last picture I posted on Feb 13. It should be November 2018.
Now for the update:
As you can see, the lean bulking was going quite well, taking around 2000 - 2100 calories daily and increasing my workout frequency to 4 weeks.
I guess I was really impatient that I seemed not to notice physical changes when I look in the mirror, even though the scale is going up and the bodily measurements are going up as well (rather slowly).
So during Christmas till New Year, bumigay ako sa diet, taking around 3000 to 4000 calories daily. It was just one week but I did not recover from the bad habit. Until I took a progress picture taken last Feb 26, Gulat ako na in 4 months ang taba ko na...
FYI lang din, nagsimula ako magbulk up nung August 2018.
So there it is
Left : Oct 20, Right : Feb 26
Medyo nakakademotivate rin na sa tingin mo nawawala na yung definition at malambot na ulit tingan.
I am thinking to do a minicut. What do you guys think?
First of all excellent result. I love the amount of work you are putting in this.
Now for my suggestions.
You need proper guide to train those muscles up.
You need to concentrate on your lower chest head, wings and deadlifts. And when you treadmill, try to swing your hip more.
Thanks man.
Chest - I don't do any lower pec exercises so I'll do some to build it.
Wings/Deadlift - I am currently doing this but strength progress is slow. I don't know maybe I'm just a hard gainer.
Form over weight. Don't worry about strength, even if you do 10kg with proper form, it will do more benefit to you than picking up 40kg without technique.
Chest has three heads and you need to target all 3 of them and in your case The lower is much weaker.
I think just lower your carbs to 100g or less and eat 2000 calories and keep picking weights, you will eventually get there.
Sir do you ever try to do PR sa lifts mo?? nag kakaraoon ka pa din ng sakit sa katawan after mag workout???
Of course, form over load.
Thanks man, will do it.
Hindi ako nag-aallot ng sessions just to test my PR. I think hindi naman kailangan.
What I do is rate my RPEs (Rate of Perceived Exertions) for every exercise.
Pag sa tingin ko I can still do 2 or more reps after last set, dun ako nag-aadd ng load sa next session then rate RPE again. There are sessions na I feel si
%3
Hindi ako nag-aallot ng sessions just to test my PR. I think hindi naman kailangan.
What I do is rate my RPEs (Rate of Perceived Exertion) for every exercise.
Pag sa tingin ko I can still do 2 or more reps after last set, dun ako nag-aadd ng load sa next session then rate RPE again. There are sessions na I feel sore for days! At merong sessions na pakiramdam ko wala lang. Depende siguro yan kung gaano kabilis yung recovery ng katawan natin.
Posing is very very imp. Because it make you feel how to stretch that particular muscle and then you use that same form on your exercise set.
I pose after every 3 sets. This let's me concentrate on my particular body muscle and also fatigues it for extra load.
I want to man, but I always feel awkward when I do it...
Share ko lang progress ko, from Jan 26 to April 26.
3 months apart, currently cutting.
Hopefully makakabalik na sa gym pagkatapos ng ECQ para sakto na magsimula sa lean bulking.