yan na lahat 350g ( 50 pesos ) at 400 ( 60 pesos ) magkaiba ng sukat yan nakatiklop lang, hehehe syempre hindi yan fillet gawa ng kanto fried chicken lang yan, naubusan ako ng manok na stock ko.
so sumakatuwid, -50g dahil sa buto yan. nalabas 650g lang na manok haha.. syemay kesa walang makain.
Pero yung lunch ko nakakain pa ko ng huling hirit na manok ko na 300g fillet na breast at fried sa olive oil.
sir vinch, bumigat dahil sa breaded at buto, pero hula ko 200ish lang yan at pag hilaw dahil na pre-cook na yan ng mantika ( usually ganun setup ng kanto fried chicken na absorb na yung mantika )
kasi pag nag KFC ako, di ko na pinapainit pag bili wala ng re-heat dahil mahirap kumain ng masebo.
Tini-timbang ko sya bago ko kainin kasama na buto, breaded ek ek, at yung libreng mantikang gamit na yan yung resulta.
Pero yugn pinapamili kong manok na lagi kong stock, 300g talaga na fillet , 160 per kilo at tama mas masakit sa tyan pag kinain dahil solid kumpara sa manok ng kanto dahil pang commercial lang nila na size.Nga pala, sa ngayon kasi tipid lang ako, ang protein in take ko is 1g per bw or 130g halos lang muna dahil tipid mode ako for bora this august hehe.. bawi na alng ako ulet for 200g protein next month hehe.
haha pwede na yan kesa sisig ang ulamin mo! nabasa ko nga kay sir pacoy.. IIFMS.. if it fits my stomach! haha! problem lang dyan e mashoshort ka sa protein count at sobra naman sa fat. hirap pa iguesstimate pag hindi ikaw nagluto.
oo nga eh, tiis talaga ako kesa wala talaga o iasa ko sa delata. Pag ako kasi halos ininit ko lang makita ko lang na luto rak na, la na ko pakelam kung masarap o hindi basta buo ang bilang ko.
Kaya hindi na rin ako nagbibilang ng technical at accurate na macros dahil hindi ko rin mameet yung gusto ko talagang 200g na protein hehe.. Sa ngayon talaga kung ano meron basta buo yung 1900 ko na workout day calories in terms of distribution ng carbs/protein/fat as long as buo na 1900+ rak na
Mag strict ako ulet ng macros pag tapos talaga ng bora, tataga ko sa bato at magbabaon an rin ako para solid hehe since twice lang naman ako nakain sa isang araw.
Kita naman ang progress mo since you started, consistency that's the word eat, lift & rest.
@ vinch, biro ko lang yong IIFMS...tinatanya ko din ang kain yong protein count pag kulang sa powder nalang dagdag, at my age hirap narin kunin ang protein intake ko lahat sa whole foods..hina na ang digestion ng lolo niyo hahaha......
Deloaded work out to adjust the reps from 4-5 to 8-9 top sets.. Nakakapagod parin pala
Flat Bench Press warm up
60 x 16
110 x 13
120 x 10
Worksets
160 x 8
150 x 9
130 x 10
Dips ( no weighted atm )
BW x 3 x 8
Incline Dumbell Press
50/50 x 3 x 5
Barbell Curls Curling on a Power cage / Squat rack like a boss ( tho, my gym mates never or least tried squating on those racks so that's why I always love that spot )
60 x 3 x8
EZ bar Preacher Curls ( tried the narrow grip )
40 x 4 x 12
Plank
bw x1:30
bw x1:00
One leg raise
x2x30secs
Push ups
BW x 3 x 15
Done.. Felt good! Ako lang ata nag eenjoy sa gym pag malamig yung klima hehehe.
Started the month deloaded and aiming for slow increase on my reps 6-8 reps.
Friday late workout
Stretching singet, kaso kasohan at kung ano anong binti stretching for 15mins
ATG squats
120 x 10
160 x 9
180 x 7
Work sets
220 x 6 ranges 6-7 raw ( still beating the range for the next squat day )
190 x 8 ranges 7-8 raw ( increased on next squat day by 5lbs )
180 x 10 ranges 9-10 raw ( increased on next squat day by 5lbs )
OHP
45 x 8
60 x 6
Worksets
120 x 6 ranges 6-7 ( still beating the range for the next OHP day )
90 x 7 ranges 7-8 ( still beating the range for the next OHP day )
80 x 10 ranges 9-10 ( increased on next OHP day by 5lbs )
Front Squats
140 x 3 x 5
Bulgarian Squats
90 x 3 x 6
Leg press
200 x 3 x 12
Barbell Glute Bridge
120 x 3 x 10
Lunges 5x15
Done in 1:45 mins workout time
late post workout meal
Finally able to bought the 5 kilos chicken breast again.
this is 320g deboned chicken breast no bones, forgot to capture a pic on my weighing scale, maybe next on monday due to im super hungry!
oo brah, pero mas gusto ko talaga to ng 100% sya kesa KFC ( kanto fried chicken ) dahil una hilaw yung timbang, pag dinebone mo lumalabas 180-200ish lang yung manok , lublob pa sa mantika before hand.
Hehe nageenjoy din ako kainin since may lasa naman kahit papaano dahil naturuan ako ng kaibigan kong chef paano icook ng pan fry.
Debone/fillete na small peices tapos salt and pepper lang na kaunti then fry it sa non stick pan for few minutes then cover mo let it cook..
Da best result haha , di ko pa magawa yung tinuro nya ng 100% pero matutunan ko rin yun as tamad mag luto lol.
wala manok lang since hindi naman kakapit sa pan pag gumamit ka ng non stick fy pan. Kumbaga sabi nya "lutuin mo sya sa sarili nyang mantika, para lumabas yung tubig mismo ng manok. Hindi mo na kelangan mag steam steam dahil malinis din yan as long as hindi matagal maluto, ang nutrients nyan eh hindi nabrebreak down dahil nga un ang kelangan mo"
Oh ha alam nya talaga mga sinasabi nya na kelangan natinlol. Oo nga naman, swangers din kasi kainin yung steam style, nakaka ngongo hehe..
Sulit bro ang non stick pan, pwede sa manok, itlog at kung ano ano na hindi na kelangan ng mantika or kung meron little amount lang rak na.
Take it from the man who is super lazy at cooking haha
tamad din ako magluto eh lol. Pero kasama na sa goals ko yang magluto ng own food. Mahal talaga bulk, kahit nga dirty bulk mahal na e lalo na ung clean lol. Talagang aim ko lang magka abs this year hahahahaha.
Geh geh bibili nko nyan fry pan na yan, ano brand, where to buy and how much brah?
ranges from 600-800 ang standard sizes, brand di ko alam exact pero go for the branded para hindi talaga masira yung coat o paint ba tawg dun na para hindi magstick.
Nakuha ko to nung nagkaroon ng bazaar sale sa WTC hehehe..
Geh geh bibili nko nyan fry pan na yan, ano brand, where to buy and how much brah?
Might as well go for ceramic coated non stick pan or better yet stone coated pan. at least yun di talaga natutuklap/gasgas ung coating at pwede pa sa high heat most ng nonstick pans kasi sa market is till med -heat lang ang kaya anything beyond that damages the coating. sa SM meron mga ceramic coated na pans wala pa 1k ang price around 24-28cms and diameter. pag super high end naman kasi na usual non-stick eh masyado na mahal.
ranges from 600-800 ang standard sizes, brand di ko alam exact pero go for the branded para hindi talaga masira yung coat o paint ba tawg dun na para hindi magstick.
Nakuha ko to nung nagkaroon ng bazaar sale sa WTC hehehe..
Geh geh bibili nko nyan fry pan na yan, ano brand, where to buy and how much brah?
Might as well go for ceramic coated non stick pan or better yet stone coated pan. at least yun di talaga natutuklap/gasgas ung coating at pwede pa sa high heat most ng nonstick pans kasi sa market is till med -heat lang ang kaya anything beyond that damages the coating. sa SM meron mga ceramic coated na pans wala pa 1k ang price around 24-28cms and diameter. pag super high end naman kasi na usual non-stick eh masyado na mahal.
Thanks sa info insan, now i'm a man on a mission! pwede eggs din rekta na? sorry noob eh lol
yep pwedeng pwede though normally ako nilalagyan ko lang w/ a few drops of oil (prolly half of a teaspoon or even less) iba kasi ang lasa ng sunny-side up and torta pag may oil and without it at least for my taste hehehe. pero pag raw meat usually no need na.
A little motivation on myself before working out hahaha.. konting kalkal lang at gawa gawa background ng desktop para mamotivate lalo! !!
Update !
Re do the workout routine as per Leangains style and Martin Berkhans highly recommendation leaked from a former client, a little experience on the routine on my current eating tool protocotl :
Reverse Pyramid Training method
A
Conv Deadlift
Warmups
120 x 5
180 x 5
220 x 5
260 x 4
Work sets
330 x 3 ( ranges 3-4 )
300 x 2 ( ranges 4-5 )
Over Head Press
Warm ups
60 x 5
Work sets
120 x 6 ( ranges from 6-7 ) assisted
100 x 7 ( ranges from 7-8 ) solo
Close grip Chin ups
BW x 2 x 10
T-Bar Rows ( chest parallel to the ground )
80 x 7 ( ranges 6-7 )
70 x 8 ( ranges 7-8 )
Pull ups
bw x 2 x 10
Dumbell Shrugs
60 x 1 x 10
Hanging leg raise
1x15
Captain seats
2x16
Done.... les eat!
Some chicken breast, eggs, upo veggies and the black market black forest lol...
Sobrang panalo ng non-stick pans at chicken breasts! hihi. Tramontina favorite ko na tatak, sa gourdo's nag sasale sila asa 600-800 lang ang 16" na non-stick. Basta gumamit ka ng silicone o rubber na bendable spatulas with soft edges at yung yellow part lang ng sponge gamitin mo pang hugas( I only wipe mine down with cloth at D4 sanitizer) tatagal ito sayo ng ilang taon. Sa chicken breasts naman ang favorite ko na pagluto nito pan fry rin okaya I grill mo, no oil, salt pepper lemon juice or white wine. Tapos med-high heat, wag mo muna babaliktarin kaagad, hangang mag brown, tapos baliktad ulit, pag brown na on both sides sear mo narin yung lahat ng sides biglang I ninja moves mo ibalot mo kaagad sa foil. Let it rest, tipong hilaw pa yung loob pero dahil sa pag ballot mo mag kaka carry over cooking, temperature outside goes inside and cooks it perfectly. Sobrang juicy at lambot. matrabaho pero worth it na worth it. Chicken breasts ftw. Sorry sa pag hi-jack ng thread haha.
oks lang sir, another great tip from the chef, minsan kasi nakaka tamad at umay na yung iisang style.. minsan may konting tweak para masaya naman yung manok haha
Set my goals na... Lean first then slowly bulk... gusto ko kuhain yung bulking ng matagal an dahan dahan... since wala naman ako hinahabol na competition at pangsariling kasihayan lang..
At syempre magastos na rin hehe at yung mga damit ko eh damahin ko naman na unti unti sumikip bago hindi na talaga masuot lol.
Comments
so sumakatuwid, -50g dahil sa buto yan. nalabas 650g lang na manok haha.. syemay kesa walang makain.
Pero yung lunch ko nakakain pa ko ng huling hirit na manok ko na 300g fillet na breast at fried sa olive oil.
Makatulog na nga! Hahaha, baka magutom nanaman ako sa post dito...
kasi pag nag KFC ako, di ko na pinapainit pag bili wala ng re-heat dahil mahirap kumain ng masebo.
Tini-timbang ko sya bago ko kainin kasama na buto, breaded ek ek, at yung libreng mantikang gamit na yan yung resulta.
Pero yugn pinapamili kong manok na lagi kong stock, 300g talaga na fillet , 160 per kilo at tama mas masakit sa tyan pag kinain dahil solid kumpara sa manok ng kanto dahil pang commercial lang nila na size.Nga pala, sa ngayon kasi tipid lang ako, ang protein in take ko is 1g per bw or 130g halos lang muna dahil tipid mode ako for bora this august hehe.. bawi na alng ako ulet for 200g protein next month hehe.
Baka mapalaban ako ng gastusan dun since 5 days
Kaya hindi na rin ako nagbibilang ng technical at accurate na macros dahil hindi ko rin mameet yung gusto ko talagang 200g na protein hehe.. Sa ngayon talaga kung ano meron basta buo yung 1900 ko na workout day calories in terms of distribution ng carbs/protein/fat as long as buo na 1900+ rak na
Mag strict ako ulet ng macros pag tapos talaga ng bora, tataga ko sa bato at magbabaon an rin ako para solid hehe since twice lang naman ako nakain sa isang araw.
@ vinch, biro ko lang yong IIFMS...tinatanya ko din ang kain yong protein count pag kulang sa powder nalang dagdag, at my age hirap narin kunin ang protein intake ko lahat sa whole foods..hina na ang digestion ng lolo niyo hahaha......
oo nga eh considering yung weight nya! MAMAW
@jettie yung August 26 mo yung Boracay? haha Andun din ako that date. xD
Flat Bench Press warm up
60 x 16
110 x 13
120 x 10
Worksets
160 x 8
150 x 9
130 x 10
Dips ( no weighted atm )
BW x 3 x 8
Incline Dumbell Press
50/50 x 3 x 5
Barbell Curls
Curling on a Power cage / Squat rack like a boss ( tho, my gym mates never or least tried squating on those racks so that's why I always love that spot )
60 x 3 x8
EZ bar Preacher Curls ( tried the narrow grip )
40 x 4 x 12
Plank
bw x1:30
bw x1:00
One leg raise
x2x30secs
Push ups
BW x 3 x 15
Done.. Felt good! Ako lang ata nag eenjoy sa gym pag malamig yung klima hehehe.
Started the month deloaded and aiming for slow increase on my reps 6-8 reps.
Friday late workout
Stretching singet, kaso kasohan at kung ano anong binti stretching for 15mins
ATG squats
120 x 10
160 x 9
180 x 7
Work sets
220 x 6 ranges 6-7 raw ( still beating the range for the next squat day )
190 x 8 ranges 7-8 raw ( increased on next squat day by 5lbs )
180 x 10 ranges 9-10 raw ( increased on next squat day by 5lbs )
OHP
45 x 8
60 x 6
Worksets
120 x 6 ranges 6-7 ( still beating the range for the next OHP day )
90 x 7 ranges 7-8 ( still beating the range for the next OHP day )
80 x 10 ranges 9-10 ( increased on next OHP day by 5lbs )
Front Squats
140 x 3 x 5
Bulgarian Squats
90 x 3 x 6
Leg press
200 x 3 x 12
Barbell Glute Bridge
120 x 3 x 10
Lunges 5x15
Done in 1:45 mins workout time
late post workout meal
Finally able to bought the 5 kilos chicken breast again.
this is 320g deboned chicken breast no bones, forgot to capture a pic on my weighing scale, maybe next on monday due to im super hungry!
And some pork adobo pampawala ng umay
oatmeal , bananas.
Hehe nageenjoy din ako kainin since may lasa naman kahit papaano dahil naturuan ako ng kaibigan kong chef paano icook ng pan fry.
Debone/fillete na small peices tapos salt and pepper lang na kaunti then fry it sa non stick pan for few minutes then cover mo let it cook..
Da best result haha , di ko pa magawa yung tinuro nya ng 100% pero matutunan ko rin yun as tamad mag luto lol.
Oh ha alam nya talaga mga sinasabi nya na kelangan natinlol. Oo nga naman, swangers din kasi kainin yung steam style, nakaka ngongo hehe..
Sulit bro ang non stick pan, pwede sa manok, itlog at kung ano ano na hindi na kelangan ng mantika or kung meron little amount lang rak na.
Take it from the man who is super lazy at cooking haha
Geh geh bibili nko nyan fry pan na yan, ano brand, where to buy and how much brah?
Nakuha ko to nung nagkaroon ng bazaar sale sa WTC hehehe..
Might as well go for ceramic coated non stick pan or better yet stone coated pan. at least yun di talaga natutuklap/gasgas ung coating at pwede pa sa high heat most ng nonstick pans kasi sa market is till med -heat lang ang kaya anything beyond that damages the coating. sa SM meron mga ceramic coated na pans wala pa 1k ang price around 24-28cms and diameter. pag super high end naman kasi na usual non-stick eh masyado na mahal.
ayus! thanks brah
Thanks sa info insan, now i'm a man on a mission! pwede eggs din rekta na? sorry noob eh lol
Update !
Re do the workout routine as per Leangains style and Martin Berkhans highly recommendation leaked from a former client, a little experience on the routine on my current eating tool protocotl :
Reverse Pyramid Training method
A
Conv Deadlift
Warmups
120 x 5
180 x 5
220 x 5
260 x 4
Work sets
330 x 3 ( ranges 3-4 )
300 x 2 ( ranges 4-5 )
Over Head Press
Warm ups
60 x 5
Work sets
120 x 6 ( ranges from 6-7 ) assisted
100 x 7 ( ranges from 7-8 ) solo
Close grip Chin ups
BW x 2 x 10
T-Bar Rows ( chest parallel to the ground )
80 x 7 ( ranges 6-7 )
70 x 8 ( ranges 7-8 )
Pull ups
bw x 2 x 10
Dumbell Shrugs
60 x 1 x 10
Hanging leg raise
1x15
Captain seats
2x16
Done.... les eat!
Some chicken breast, eggs, upo veggies and the black market black forest lol...
Nakakatakam ang chocolate cake! :arghh:
@Masala
Thanks sa idea sa chicken breast. Nagsasawa na ako sa boiled eh :duh:
At syempre magastos na rin hehe at yung mga damit ko eh damahin ko naman na unti unti sumikip bago hindi na talaga masuot lol.
at wag ka magalala sa damit, hindi ka masyado bibili pag nakuha mo yung dream physique mo kasi mas gusto mo pa maghubad haha