Thanks mga sir gusto ko nga din humulma brasho ko at deltoids ko
Update for May 18 and 19, 2013 (super active restday and cheat day lamon kung lamon)
Last weekend sobrang sarap ng feeling 2 years ago last time ako nakapag play ng basketball even though 2 on 2 sya... napwepwersa ko na ulit knees ko and di sya nakakabother na plus to the fact mas tumatagal stamina ko ngayon and mas magaang ang feeling ko. kaya na ulit jump shot and layups then after BBall, swimming, BBall, Swim, BBall
Lasing to the max (gapang nanaman at kung saan saan ako nakatulog) at lamon lang kung anu anu nice event to reset my body and rest
Nag stock na ako carbs para maka buhat ako ng maayos kasi kinakapos na ako
Workout
Squat ATG: 135 LBS x5 x5 (lowered the weight due to 3x failure last week)
BP: 95LBS x5 x5
BOR: 95LBS x1 x5
x1 x5
x1 x3
x1 x5
x1 x5
Na chani ako ng Barbel curls during rest kaya siguro kinapos ako sa BOR ko at nag paspot ako sa 2nd set ng BP... (tigas din ulo hahahaha kasabay ko kasi sa gym lalaki ng braso ingit much)
After a multiple failed routine from Monday and Wednesday finally nabuo ko lahat ng sets ko for Friday! even I have only 4 hours of sleep and fasted workout I did my workout well
May mga binago din pla sa diet plan ko, cutting ko kasi is custom -10/-30 which maybe one factor bakit ako nag fafail sa routine ko. Then switch ko sya to +10/-30 cutting parin sabi sa akin +10 will help me on my workout and gain muscle at the same time fat loss parin sya. Current weight ko 166 LBS target weight 156 LBS by Sept 27, 2013.
Arrived 12:10pm at gym on fasted training... going to try to break 150LBS since last monday was one of the worst workout I did.. Failed during 2nd set and 3rd was around 2 reps, 4th 1rep and 5th 1rep. After a long debate with Jettie with the proper form and mindsetting. I broke and finish 150LBS squat
Squat ATG: 150LBS x5 x5 (yeah baby)
BP: 110LBS x5 x5
BOR: 110 x3 x5 didn't finished the last 2 set.... meron ako na ramdaman na kakaiba ... I was gonna throw up big time sa gym sana if I didn't drop the barbell as in yung acid sa stomach umakyat. I don't know what happen and it is the first time.
Post workout meal:
200g Fried chicken breast
3 Scrambled Egg
1 Cup of Rice
1 Canned Argentina Chicken Sausage
2 Slice Bread
1 Banana Milk Whey shake (2 Medium banana, 250ml milk and 1 serving of PM 7)
@mufster: anong current weight mo na sir? napansin ko lang yung total calories mo for the day ranges from 1300+ to 2K+. i think yung average calorie intake mo per pound of bodyweight (@167) is too low (around 8-13 calories/lb of bodyweight). kahit fat loss yung main goal mo i think you should increase your total calories a little bit specifically protein. looking at your pics you made a lot of progress and i think if your increase your protein intake you'll end up losing fat while getting solid at the same time.
@mufster: anong current weight mo na sir? napansin ko lang yung total calories mo for the day ranges from 1300+ to 2K+. i think yung average calorie intake mo per pound of bodyweight (@167) is too low (around 8-13 calories/lb of bodyweight). kahit fat loss yung main goal mo i think you should increase your total calories a little bit specifically protein. looking at your pics you made a lot of progress and i think if your increase your protein intake you'll end up losing fat while getting solid at the same time.
Hi Sir! Current weight ko right now is around 166 stuck didn't loss any last week nor any gains.
Since I am using Cut +10/-35.
TDEE ko is around 2358
TD = 2593 (Workout)
RD = 1650 (Restday)
Workout days ko: (2210) I might recalibrate it since I still have 300 cals available.
If not maybe need ko pa itaas yung protein on workout days... it's kinda hard to eat carbs na bloat ako hehehehe ... anu po ma suggest nyo na macros/micro?
I went over every page of your journal haha.. tell you what man,IF did not help you. You're not even doing it right. Its not for you to experiment at this point. Do you know what gave you results? Simple, you trained and starved yourself which worked.. right? But like what i told you last time, eat some more.... you will look thicker and leaner while gently stripping the fat. Then lift some more too. You can do more than those lifts! trust me brother coz im a broscientist! Haha
I went over every page of your journal haha.. tell you what man,IF did not help you. You're not even doing it right. Its not for you to experiment at this point. Do you know what gave you results? Simple, you trained and starved yourself which worked.. right? But like what i told you last time, eat some more.... you will look thicker and leaner while gently stripping the fat. Then lift some more too. You can do more than those lifts! trust me brother coz im a broscientist! Haha
i'll wait for your progress.. peace!
IF did help me and it is working good. For the program SL, yup I do believe i need to break some stalling routine. Yes, more food eventually more energy to burn in the gym but I do have some problem on the squat i am feeling something on my knee (dont want to do another operation on my knees) but will continue to observe and check my form.
Comments
Squat ATG: 140LBS x5 x5
OP: 55LBS x5 x5
DL: 150LBS x5 x5
Meal after IF:
100g Chicken Teriyaki
1 Cup of Rice
100g Pancit bihon
Post Workout Meal:
3 slices of Ham and Cheese Pizza
1 Serving of Mutant Whey
Dinner:
100g Pork Chop
1 Cup of Rice
4 Hardboiled Egg (Small)
2 Serving of Mutant Whey
Total Protein A day 178.8
Total Fats A Day 63
Total Carbo A Day 248
Total Protein Calories 715.2
Total Fat Calories 567
Total Carbo Calories 992
Total Calories A Day 2274.2
Percentage Protein 0.314484214 31.44%
Percentage Fat 0.249318442 24.93%
Percentage Carbo 0.436197344 43.61%
Week 6 May 7, 2013 (Restday)
Meal after IF:
3 Hardboiled Egg
100g Porkchop
1 Cup avocado
1 Serving of Mutant Whey
Dinner:
3 BBQ pork on Stick
3 Scrambled Egg
2 Serving of Mutant Whey
Total Protein A day 174.27
Total Fats A Day 97
Total Carbo A Day 16.27
Total Protein Calories 697.08
Total Fat Calories 873
Total Carbo Calories 65.08
Total Calories A Day 1635.16
Percentage Protein 0.426306906 42.63%
Percentage Fat 0.533892708 53.38%
Percentage Carbo 0.039800387 3.98%
Squat ATG: 145 LBS x5 x5
BP: 80LBS x5 x5
BOR 80LBS x5 x5
Meal after IF:
100g Chicken Teryaki
1 Cup of Rice
100g Baked Macaroni
Post Workout meal:
1 Serving of Mutant Whey
100g Oatmeal
3 Fried Egg
1 Corned Beef
Dinner:
1 Cup of Rice
2 BBQ stick
1 Serving of Mutant Whey
Total Protein A day 175.82
Total Fats A Day 56
Total Carbo A Day 220.3
Total Protein Calories 703.28
Total Fat Calories 504
Total Carbo Calories 881.2
Total Calories A Day 2088.48
Percentage Protein 0.336742511 33.67%
Percentage Fat 0.241323834 24.13%
Percentage Carbo 0.421933655 42.19%
Week 6 May 9, 2013 (Restday)
Meal after IF:
100g beef steak
100g pork chop
3 Scrambled Eggs
Dinner:
1 double decker (tapon buns)
2 Servings Mutant Whey
Total Protein A day 171.2
Total Fats A Day 87.57
Total Carbo A Day 19
Total Protein Calories 684.8
Total Fat Calories 788.13
Total Carbo Calories 76
Total Calories A Day 1548.93
Percentage Protein 0.442111651 44.21%
Percentage Fat 0.508822219 50.88%
Percentage Carbo 0.04906613 4.90%
Week 6 end May 12, 2013 (restday)
Mother's day sabog nutrition ko
Meal Lunch:
1 Chicken Breast 100g
1 Chicken Thigh
Dinner:
1/2 Cup kare kare
1/2 Cup rice
2pcs Burger steak
2 250ml Milk
Total Protein A day 90.2
Total Fats A Day 95
Total Carbo A Day 56
Total Protein Calories 360.8
Total Fat Calories 855
Total Carbo Calories 224
Total Calories A Day 1439.8
Percentage Protein 0.25059036 25.05%
Percentage Fat 0.593832477 59.38%
Percentage Carbo 0.155577163 15.55%
Week 7 May 13, 2013 (workout)
Pre workout Meal (Meal after IF)
2pc chicken KFC
Post workout Meal:
100g Oatmeal with 1 Serving Mutant Whey
4 Scambled Egg
3 pcs Pandesal
2tbsp Peanut Butter
Dinner:
100g Embutido
1/2 Cup rice
2 Eggs
2 Servings Mutant Whey
Total Protein A day 183.3
Total Fats A Day 85
Total Carbo A Day 207
Total Protein Calories 733.2
Total Fat Calories 765
Total Carbo Calories 828
Total Calories A Day 2326.2
Percentage Protein 0.315192159 31.51921589
Percentage Fat 0.328862523 32.88625226
Percentage Carbo 0.355945319 35.59453185
Workout
Squat ATG: 155 LBS x2 x5 then last 3 sets naging x3 x4 (hirap sa pag angat)
BP: 85LBS x5 x5
BOR: 85LBS x5 x5
One Arm TBar Row: x2 x10 55LBS
Lunch: (Meal after IF)
100g Chicken Teryaki
1 Cup of Rice
3 Servings of Chicken strips (less than 50g)
Merienda: (pag kauwi galing work)
4 Scrambled Egg
Dinner: (last hour before start IF)
5pcs BBQ on stick
2 Fried Egg
2 Serving of PM 7
Total Protein A day 186.4
Total Fats A Day 64
Total Carbo A Day 63
Total Protein Calories 745.6
Total Fat Calories 576
Total Carbo Calories 252
Total Calories A Day 1573.6
Percentage Protein 0.473817997 47.38%
Percentage Fat 0.366039654 36.60%
Percentage Carbo 0.160142349 16.01%
Meal:
100g Chicken Teryaki
1 Cup of Rice
Post workout meal:
4 Fried Egg
1 Cup of Rice
100g Embutido
1 Serving of PM7
Dinner:
100g Chicken Breast
100g Oatmeal + PM 7
1 Banana
1 Serving of PM 7
Total Protein A day 175.8
Total Fats A Day 61
Total Carbo A Day 228
Total Protein Calories 703.2
Total Fat Calories 549
Total Carbo Calories 912
Total Calories A Day 2164.2
Percentage Protein 0.324923759 32.49%
Percentage Fat 0.253673413 25.36%
Percentage Carbo 0.421402828 42.14%
Squat ATG: 160 LBS x1 x5
x1 x5 (with spot)
x1 x3 (di na makaangat) Failed
x1 x2 (deload to 155)
x1 x3 (deload to 150)
Hirap ako umaangat as in, need to recheck from the form, nutrition and all... kasi kahit 150 nahirapan ako...
OP: 50LBS x5 x5 (mali bilang ko! 55LBS pala dapat amf ulet nanaman)
DL: 170LBS x1 x5
Overall, squat was worst this day, kahit sana 50% ng 5 sets ko nabuo ko kaso early 2nd set naka spot ako...
Lunch:
100g pork chop
1 cup rice
Dinner:
4 Scrambled Egg
6pcs Bbq pork
2 servings of PM 7
Total Protein A day 184.4
Total Fats A Day 65
Total Carbo A Day 66
Total Protein Calories 737.6
Total Fat Calories 585
Total Carbo Calories 264
Total Calories A Day 1586.6
Percentage Protein 0.464893483 46.48%
Percentage Fat 0.368712971 36.87%
Percentage Carbo 0.166393546 16.63%
7 months ago same damit
sinisira ni jettie ang diet mo sir! hehehehe... just kidding... nice progress!
Update for May 18 and 19, 2013 (super active restday and cheat day lamon kung lamon)
Last weekend sobrang sarap ng feeling 2 years ago last time ako nakapag play ng basketball even though 2 on 2 sya... napwepwersa ko na ulit knees ko and di sya nakakabother na plus to the fact mas tumatagal stamina ko ngayon and mas magaang ang feeling ko. kaya na ulit jump shot and layups
Lasing to the max (gapang nanaman at kung saan saan ako nakatulog) at lamon lang kung anu anu
kakatimbang ko lang ganun parin timbang ko
Ano yang aso mo?
thanks sir! yup one of my dogs
Update lang
Week 8 May 20, 2013
after 20 hours fasting di ko nakaya kain agad ako...
3 Fried Egg
1 Serving of Palm corned beef
1 Cup of Rice
Dinner:
2 Fried Egg
5 BBQ pork
2 Serving of PM 7
Total Protein A day 164
Total Fats A Day 58
Total Carbo A Day 69
Total Protein Calories 656
Total Fat Calories 522
Total Carbo Calories 276
Total Calories A Day 1454
Percentage Protein 0.451169188 45.11%
Percentage Fat 0.359009629 35.90%
Percentage Carbo 0.189821183 18.98%
Since deload ang squat ko dahil 3x ako nag fail back to 130LBS ako.
Squat ATG: 130LBS X5 x5
OP: 55LBS x5 x5
DL: 180LBS x5
medyo dumudulas grip ko sa DL parang pumutok o nabalatan yata yung kalyo ko medyo mahapdi sya nung una.
Meal after IF
100g Chicken Teryaki
1 Cup of Rice
2 Cheese Burger Sandwich
Postworkout Meal:
1 Serving of Palm Corneed beef
3 Scrambled Egg
1 Cup of Rice
2 Servings of PM 7
di ko lam bat la ako gana mag eat... di ko na nakain yung tilapia
Total Protein A day 136
Total Fats A Day 54
Total Carbo A Day 164
Total Protein Calories 544
Total Fat Calories 486
Total Carbo Calories 656
Total Calories A Day 1686
Percentage Protein 0.322657177 32.26%
Percentage Fat 0.288256228 28.82%
Percentage Carbo 0.389086595 38.90%
Meal after IF
100g Chicken Teryaki
1 Cup of Rice
Merienda pag kauwi
3 Scrambled Egg
28g Peanut
1 Serving of PM 7
Dinner:
100g Mapo Tofu
3 Scrambled Egg
2 Serving of PM 7
Di ko nanaman nakaen yung tilapia... umay ba ako or ayaw lang kumain hmmm
Total Protein A day 144.7
Total Fats A Day 64.1
Total Carbo A Day 75.1
Total Protein Calories 578.8
Total Fat Calories 576.9
Total Carbo Calories 300.4
Total Calories A Day 1456.1
Percentage Protein 0.397500172 39.75%
Percentage Fat 0.396195316 39.61%
Percentage Carbo 0.206304512 20.63%
Meal after IF (pre workout meal narin)
200g chicken teryaki
400g Rice
Nag stock na ako carbs para maka buhat ako ng maayos kasi kinakapos na ako
Workout
Squat ATG: 135 LBS x5 x5 (lowered the weight due to 3x failure last week)
BP: 95LBS x5 x5
BOR: 95LBS x1 x5
x1 x5
x1 x3
x1 x5
x1 x5
Na chani ako ng Barbel curls during rest kaya siguro kinapos ako sa BOR ko at nag paspot ako sa 2nd set ng BP... (tigas din ulo hahahaha kasabay ko kasi sa gym lalaki ng braso ingit much)
Post workout meal:
5 Scrambled Egg
100g Oatmeal with 1 Serving PM 7
100g Porkchop
50g Liempo
50g Mapo Tofu (tira banat narin)
1 Serving of PM 7
Total Protein A day 192.91
Total Fats A Day 59.01
Total Carbo A Day 233
Total Protein Calories 771.64
Total Fat Calories 531.09
Total Carbo Calories 932
Total Calories A Day 2234.73
Percentage Protein 0.34529451 34.52%
Percentage Fat 0.237652871 23.76%
Percentage Carbo 0.417052619 41.70%
Week 9 May 27, 2013 (Fasted Workout)
Due to my new sked sa office balik fasted workout ako...
Squat ATG: 145LBS x5 x5
BP: 100LBS x5 x5
BOR: 100 LBS x5 x5
Post workout meal
1 Cup of Rice
1 Cup of Giniling na baboy with patatas
4 Scrambled Egg
Gumawa ako ng flourless cookies kaso failed nahalo ko yung pula at puti ayun naging pancake na mapait tinapon ko nalang huhuu...
Kapalit nun gumawa ako Milk Banana with PM 7
2 Large Banana
2 250ML milk
1 Serving PM 7
Dinner:
1 Cup of Rice
56g Corned Beef
3 Pandesal
2 tsp Peanut butter
Total Protein A day 117.9
Total Fats A Day 62.4
Total Carbo A Day 247.2
Total Protein Calories 471.6
Total Fat Calories 561.6
Total Carbo Calories 988.8
Total Calories A Day 2022
Percentage Protein 0.233234421 23.32%
Percentage Fat 0.277744807 27.77%
Percentage Carbo 0.489020772 48.90%
May 28, 2013 (Restday)
Meal after IF break:
4 Scrambled Egg
2 Serving of Libby's Chicken vienna sausage
56g Corned Beef
Dinner:
3 Scrambled Egg
7pcs BBQ pork
Total Protein A day 168
Total Fats A Day 108
Total Carbo A Day 21
Total Protein Calories 672
Total Fat Calories 972
Total Carbo Calories 84
Total Calories A Day 1728
Percentage Protein 0.388888889 38.88%
Percentage Fat 0.5625 56.25%
Percentage Carbo 0.048611111 4.86%
May mga binago din pla sa diet plan ko, cutting ko kasi is custom -10/-30 which maybe one factor bakit ako nag fafail sa routine ko. Then switch ko sya to +10/-30 cutting parin sabi sa akin +10 will help me on my workout and gain muscle at the same time fat loss parin sya. Current weight ko 166 LBS target weight 156 LBS by Sept 27, 2013.
May 31,2013 Week 9 end (FASTED WORKOUT)
Squat ATG: 150LBS x5 x5
BP: 105 LBS x5 x5
BOR: 105 LBS x5 x5
Post workout meal:
2 Cups of Rice
200g Chicken Breast
3 Scrambled Egg
2 Medium Banana + 1 250ml Milk (non fat) + 1 Serving PM 7
2 White Bread
Dinner:
4 Siomai
3 Scrambled Egg
2 White Bread
2 tsp Peanut butter
1 250ml Milk
Total Protein A day 161
Total Fats A Day 69
Total Carbo A Day 288
Total Protein Calories 644
Total Fat Calories 621
Total Carbo Calories 1152
Total Calories A Day 2417
Percentage Protein 0.266446007 26.64%
Percentage Fat 0.256930079 25.69%
Percentage Carbo 0.476623914 47.66%
Just a little gains lang brah, tapos may newgains pa. Just enjoy it at take advantage mo yun!
June 4, 2013 (Restday) Week 10
Meal after IF:
2 Somai
2 Slice of Bread
1 Canned Argentina Chicken Sausage
3 Scrambled Egg
Dinner:
350g Tilapia
3 Scrambled Egg
1 250milk
1 Serving PM 7
Total Protein A day 169
Total Fats A Day 65.7
Total Carbo A Day 71
Total Protein Calories 676
Total Fat Calories 591.3
Total Carbo Calories 284
Total Calories A Day 1551.3
Percentage Protein 0.435763553 43.57%
Percentage Fat 0.381164185 38.11%
Percentage Carbo 0.183072262 18.30%
June 5, 2013 (Workout Day) Week 10 (Fasted workout)
Arrived 12:10pm at gym on fasted training... going to try to break 150LBS since last monday was one of the worst workout I did.. Failed during 2nd set and 3rd was around 2 reps, 4th 1rep and 5th 1rep. After a long debate with Jettie with the proper form and mindsetting. I broke and finish 150LBS squat
Squat ATG: 150LBS x5 x5 (yeah baby)
BP: 110LBS x5 x5
BOR: 110 x3 x5 didn't finished the last 2 set.... meron ako na ramdaman na kakaiba ... I was gonna throw up big time sa gym sana if I didn't drop the barbell as in yung acid sa stomach umakyat. I don't know what happen and it is the first time.
Post workout meal:
200g Fried chicken breast
3 Scrambled Egg
1 Cup of Rice
1 Canned Argentina Chicken Sausage
2 Slice Bread
1 Banana Milk Whey shake (2 Medium banana, 250ml milk and 1 serving of PM 7)
Dinner:
100g Oatmeal with 250ml milk
2 Slice Bread
2 Barbecue Pork
3 Scrambled Egg
Total Protein A day 188.64
Total Fats A Day 79.2
Total Carbo A Day 257
Total Protein Calories 754.56
Total Fat Calories 712.8
Total Carbo Calories 1028
Total Calories A Day 2495.36
Percentage Protein 0.302385227 30.23%
Percentage Fat 0.285650167 28.56%
Percentage Carbo 0.411964606 41.19%
Sobra ako sa target TDEE ko ng 50 cal....bawi nalang next time...
June 6, 2013 (Restday) Week 10
Meal Lunch:
3 Scrambled Egg
350g Tilapia
1 Cup of Rice
Dinner:
4 BBQ Pork
3 Scrambled Egg
Total Protein A day 166
Total Fats A Day 52.7
Total Carbo A Day 56
Total Protein Calories 664
Total Fat Calories 474.3
Total Carbo Calories 224
Total Calories A Day 1362.3
Percentage Protein 0.487410996 48.74%
Percentage Fat 0.348161198 34.81%
Percentage Carbo 0.164427806 16.44%
Quite low but just what I need
and hoping I would get a drop from my weight this week and break the 166LBS... last week no drop and no gain of weight...
Hi Sir! Current weight ko right now is around 166 stuck didn't loss any last week nor any gains.
Since I am using Cut +10/-35.
TDEE ko is around 2358
TD = 2593 (Workout)
RD = 1650 (Restday)
Workout days ko: (2210) I might recalibrate it since I still have 300 cals available.
160P -> 170P
50F -> 50F
280C -> 300C
(2210) - (2330)
Restday (1610)
170P
90F
30C
If not maybe need ko pa itaas yung protein on workout days... it's kinda hard to eat carbs na bloat ako hehehehe ... anu po ma suggest nyo na macros/micro?
i'll wait for your progress.. peace!
IF did help me and it is working good. For the program SL, yup I do believe i need to break some stalling routine. Yes, more food eventually more energy to burn in the gym but I do have some problem on the squat i am feeling something on my knee (dont want to do another operation on my knees) but will continue to observe and check my form.
I'll consider your opinion sir