Hi PBB'ers eto after 3 months na update ko rin yung journal ko.
Ito po yung progress pic. Isa lang nakuha ko kasi biglaan.
First and foremost nagpapasalamat ako sa mga nagencourage sa akin na magbulk muna. Kung hindi ko talaga sinunod yung advice niyo dahil sa kakulitan ko eh malamang sobrang payat na payat ako hehe. So from the bottom of my heart I would like to express my deepest gratitude to all of you. Salamat po ng marami!
Anyways, on the last day of KETO I measured my arms and it was around 12.5" not flexed and 13" flexed. It's small IKR! Babawi na lang ako sa next bulk ko.
My 3 identical pictures (first page) were taken before holidays. I weighed 144 lbs there and with the unanimous suggestions of bulking yun ginawa ko rin! I did 10 weeks bulking and ended with a weight of 155.5 lbs. Then I started the cutting phase for 8 weeks mostly with extreme heavy lifts to maintain the muscle and with the help of KETO. No cardios ever kasi nanghihina ako sa cardio, I think hindi ko pa naman need at kaya pa sa diet. During KETO, I tried the 1st month for CKD and then last month was for TKD although medyo modified sya for me but still worked dahil bumababa pa rin yung weight ko and lumalakas ako. Yung weight ko naman on 4/27, the last day of KETO was 143 lbs. I used Omron body fat caliper and it showed 14.3%. I hope it's right LOL. I weighed again last night after the refeed then boom! my weight increased to 146.5 lbs.
During my cutting phase bumaba pala yung strength ko ng 15-20% Luckily hindi naman subsob sa lupa
Lifting status (lbs):
Last Week of Bulk
BP - 140
Stiffed DL = 220
ATG Squat = 140
MP = 100
Last Week of Cut
BP - 120
Stiffed DL = 200
ATG Squat = 110
MP = 80
So my goal was to go down to a body fat that would show my abs kahit kaunting form lang and ayun so far na achieve ko naman! Satisfied and happy with the results! I felt really light weight and parang mas mabilis na ako tumakbo unlike dati sluggish na sluggish ako.
My 2 months cutting phase wasn't really a waste since dito ako mag-aasses ng body type na gusto kong maachieve. Yung sa case ko kasi kapag medyo mataas yung body fat ko hindi ko malalaman kung ano na yung mga muscles na nasa loob and besides, sabi nila magpapayat daw ako ng kaunti kasi nagmumukhang palaka na raw ako. Oh! and it's my first time to actually feel my abdominals since birth LOL
So back to bulk again. Here's my gameplan although ambitious I KNOW HEHEHE. I would be bulking until I reach 165lbs. I will do everything not to overshoot on the bodyfat of 16-17% from my bodyfat of 15% I think??? My goal might still change kasi meron akong ka gym sa amin na 5'6 din pero 149 lbs tapos super big arms. I think 15-16". 15" lang talaga gusto ko and anything more than that will not look good for my height. Okay! so with my most inaccurate calculations lol it might take me somewhere 7-8 months to reach the weight. Then I'll do the cutting phase again for 2 months and aim for 155lbs and hope na 12-13% bodyfat. For now ito na lang muna goal ko. Saka na yung 10-11% bodyfat which is my last goal and maintenance na
I would do everything to maintain my current body fat or kahit physique na lang kasi hindi talaga maiiwasan yung fat collection. I will try to gain slowly like 3-3.5 lbs a month. Hopefully 1.5-2 lbs of muscle. If makita kong unti unting nawawala na yung mga outline sa katawan ko then it means na masyadong nagsusurplus na ako and I'll adjust again my caloric intake or even squeeze in a week or two for cutting. I chose this approach kasi gusto kong makita ko talaga yung improvements on my physique. Of course results will keep you going.
Nutrition:
Caloric Surplus of 300-500 KCal. PCF - 45/25/30
Comparing sa pic mo sa first page, I was impressed!
Good Job!
Your arms look bigger sa 13".
Lumabas na din ang traps mo at umombok na dodo mo.
Not sure kung tama yung caliper but my guess is mas mababa pa sa 14% BF mo.
Comparing sa pic mo sa first page, I was impressed!
Good Job!
Your arms look bigger sa 13".
Lumabas na din ang traps mo at umombok na dodo mo.
Not sure kung tama yung caliper but my guess is mas mababa pa sa 14% BF mo.
Salamat sir allen! hehehe. Nasa illusion yata yung nagmukhang malaki yung arms ko kasi may cuts siya. Kung mas mababa pa sa 14% BF ko then na exceed ko po goal ko na 14% BF hehe. cheers
Maraming salamat po sa inyong lahat. Lalo akong nadetermine to show more results sa end ng very long bulk phase ko.
_________________________________________________________________
Did my Back and Calves today. Nagtimbang po ulit ako and bumaba sa 145.5 lbs. I think my body still adjusts with the calories I am intaking. Nasanay sa calorie deficit. I momonitor ko na lang yata ito ulit next week kasi parang hindi pa stable ang lahat.
lol sir pacs, matagal tagal pa. Baka kapag isabit tangayin ng hangin sa nipis nyahahah. Patapos na summer. Off season na ulit. Huge mode muna para masabayan lakas ni Chris Evans.
lol sir pacs, matagal tagal pa. Baka kapag isabit tangayin ng hangin sa nipis nyahahah. Patapos na summer. Off season na ulit. Huge mode muna para masabayan lakas ni Chris Evans.
btw, pag nalaman so saan makakuha nung machine na ginamit ni Chris Evans sa Capt. A...let me know ha...he he he
Maraming salamat sir Noel!
Naku sir! nabasag na yung drugs na ininject sa kanya eh pero good news! andun pa yung makina. Gagamitin ko nga sana eh para lumobo sinlaki mo! Kaya lang maghahanap pa ako ng pdeng gumawa nung green drugs na yun. Patay na si dok eh.
Comments
Inclined BP - 70x5 70x5 90x8 90x8 100x6 110x5
Flat BP - 70x10 90x8 100x6 110x5
Inclined Flies - 25x10 25x10 30x8 35x8
Declined BP - 70x10 80x8 90x8 100x5
Chest Press - 25x20
Roman Leg Raises - 25x4
Crunch Machine - 20x2
1-15-13 Back
Pullups - WarmUp:BWx3x2 BWx5x2 BWx4x3
Deadlift - 120x8 140x6 160x6 180x5 200x3
Rowing - 70x8 90x8 100x7 100x6 100x6
Close Grip Lateral - 80x10 100x8 110x8 110x6
Protein = 200+g
Carbohydrates = 450+g
P/C/F - 25/55/20
Dinefend ko lang yung ano mas mabilis maabsorb ng katawan Myo vs. Pure Whey.
I see. I think nasa quality ng ingredients pala. Marami palang combination ang Myofusion and tama ka nga sir mas mabilis ma absorb ang pure whey
next is
Whey Isolate
then
Whey Concentrate
Ito po yung progress pic. Isa lang nakuha ko kasi biglaan.
First and foremost nagpapasalamat ako sa mga nagencourage sa akin na magbulk muna. Kung hindi ko talaga sinunod yung advice niyo dahil sa kakulitan ko eh malamang sobrang payat na payat ako hehe. So from the bottom of my heart I would like to express my deepest gratitude to all of you. Salamat po ng marami!
Anyways, on the last day of KETO I measured my arms and it was around 12.5" not flexed and 13" flexed. It's small IKR! Babawi na lang ako sa next bulk ko.
My 3 identical pictures (first page) were taken before holidays. I weighed 144 lbs there and with the unanimous suggestions of bulking yun ginawa ko rin! I did 10 weeks bulking and ended with a weight of 155.5 lbs. Then I started the cutting phase for 8 weeks mostly with extreme heavy lifts to maintain the muscle and with the help of KETO. No cardios ever kasi nanghihina ako sa cardio, I think hindi ko pa naman need at kaya pa sa diet. During KETO, I tried the 1st month for CKD and then last month was for TKD although medyo modified sya for me but still worked dahil bumababa pa rin yung weight ko and lumalakas ako. Yung weight ko naman on 4/27, the last day of KETO was 143 lbs. I used Omron body fat caliper and it showed 14.3%. I hope it's right LOL. I weighed again last night after the refeed then boom! my weight increased to 146.5 lbs.
During my cutting phase bumaba pala yung strength ko ng 15-20% Luckily hindi naman subsob sa lupa
Lifting status (lbs):
Last Week of Bulk
BP - 140
Stiffed DL = 220
ATG Squat = 140
MP = 100
Last Week of Cut
BP - 120
Stiffed DL = 200
ATG Squat = 110
MP = 80
So my goal was to go down to a body fat that would show my abs kahit kaunting form lang and ayun so far na achieve ko naman! Satisfied and happy with the results!
My 2 months cutting phase wasn't really a waste since dito ako mag-aasses ng body type na gusto kong maachieve. Yung sa case ko kasi kapag medyo mataas yung body fat ko hindi ko malalaman kung ano na yung mga muscles na nasa loob and besides, sabi nila magpapayat daw ako ng kaunti kasi nagmumukhang palaka na raw ako. Oh! and it's my first time to actually feel my abdominals since birth LOL
So back to bulk again. Here's my gameplan although ambitious I KNOW HEHEHE. I would be bulking until I reach 165lbs. I will do everything not to overshoot on the bodyfat of 16-17% from my bodyfat of 15% I think??? My goal might still change kasi meron akong ka gym sa amin na 5'6 din pero 149 lbs tapos super big arms. I think 15-16". 15" lang talaga gusto ko and anything more than that will not look good for my height. Okay! so with my most inaccurate calculations lol it might take me somewhere 7-8 months to reach the weight. Then I'll do the cutting phase again for 2 months and aim for 155lbs and hope na 12-13% bodyfat. For now ito na lang muna goal ko. Saka na yung 10-11% bodyfat which is my last goal and maintenance na
I would do everything to maintain my current body fat or kahit physique na lang kasi hindi talaga maiiwasan yung fat collection. I will try to gain slowly like 3-3.5 lbs a month. Hopefully 1.5-2 lbs of muscle. If makita kong unti unting nawawala na yung mga outline sa katawan ko then it means na masyadong nagsusurplus na ako and I'll adjust again my caloric intake or even squeeze in a week or two for cutting. I chose this approach kasi gusto kong makita ko talaga yung improvements on my physique. Of course results will keep you going.
Nutrition:
Caloric Surplus of 300-500 KCal. PCF - 45/25/30
That's it! Happy Bulking!
Godbless
Comparing sa pic mo sa first page, I was impressed!
Good Job!
Your arms look bigger sa 13".
Lumabas na din ang traps mo at umombok na dodo mo.
Not sure kung tama yung caliper but my guess is mas mababa pa sa 14% BF mo.
Salamat sir allen! hehehe. Nasa illusion yata yung nagmukhang malaki yung arms ko kasi may cuts siya. Kung mas mababa pa sa 14% BF ko then na exceed ko po goal ko na 14% BF hehe. cheers
Thanks sir sevenstring
Maraming salamat po sa inyong lahat. Lalo akong nadetermine to show more results sa end ng very long bulk phase ko.
_________________________________________________________________
Did my Back and Calves today. Nagtimbang po ulit ako and bumaba sa 145.5 lbs. I think my body still adjusts with the calories I am intaking. Nasanay sa calorie deficit. I momonitor ko na lang yata ito ulit next week kasi parang hindi pa stable ang lahat.
Salamat sa motivation
btw, pag nalaman so saan makakuha nung machine na ginamit ni Chris Evans sa Capt. A...let me know ha...he he he
puede mong e-anchor para di lumipad LOL!
Maraming salamat sir Noel!
Naku sir! nabasag na yung drugs na ininject sa kanya eh pero good news! andun pa yung makina. Gagamitin ko nga sana eh para lumobo sinlaki mo! Kaya lang maghahanap pa ako ng pdeng gumawa nung green drugs na yun. Patay na si dok eh.
HEHEHE tapos labas ko niyan parang saranggola! LOLz