Bigat sa tiyan nyan hardboiled eggs tas oats pa hahaha taena tagal mo rin siguro kumakain ako inaabot ako 40-1hour tancha ko sa dami ng oats mo asa 200g? tama ba?
Medyo, ewan ko parang kahit ano na ilagay ko sa oatmeal basta may lasa papatulan ko.. either milo, energen, mutant whey, casein, o ovaltine basta magkaroon lang ng konting lasa patol na.
first meal ko yan so that would be 1.4k
144g protein
37g fats
131g carbs
at yung banana cue ewan ko kung ano bilangan dyan since lublob sa mantika/asukal at yung saba lol
tapos di ko na binilang yung calcium at fishoil haha
ngayon ang pagkain ko eh na pineprepare ko ay
200g chicken breast
1 clove lettuce
garlic dressing
4 egg
80-100g lang na bigas
1 shaker on casein ulet
to complete the day 2118 ( not included gulay, fishoil, calcium, banana cue at dressing hehe )
231g protein
50g fats
186 carbs or 190ish
@yates
oo 1hr minsan mahigit pa, minsan nga nakatayo na ko kumakain at maingay na..
oo nga bro, literal nakakaumay pero patigasan na lang ng dila at sikmura.. ang nasa utak ko ngayon eh consistency at katamaran mag ayos , magisip ng kakainin.
kaya ayun, bs na yung panlasa ko. manhind na kung masarap o hindi ang akin lang mabusog lang lol
^I see. sa chick breast lang ako nauumay sa ganyang meal........ haaaay hahahaha
Nakakaumay talaga yan sir, saken ginagawa kong patty e hinihimay ko tapos gawing patty, kasawa kasi fried chix e hehe, lalo na pakulo lang, sa sauce na lang din magkakatalo parang sa fishballs :P
@ sir jettie fried ba lagi luto mo sa chix breast?
Sakin breaded lahat ng chicken breast ko lahat pre-made nasa ref lang ready to cook pag na prito na golden brown ginugupit ko maliliit budburan ng hunt's bbq sauce tas halo sa kanin rice topping dating tas toyo din sa kanin minsan para ganahan lalo, lahat na pala ng manok ko niluluto ko na for the day nilalagyan ko talaga siya ng breading dahil pag hindi at matagal naka tengga (ginrigrill ko before katulad last year) sa mesa pag gabi medjo amoy at lasang maasim na siya nung nilagyan ko ng breading di na nangyayari yon reheat nalang sa oven mas masarap pa nga pag ni rereheat hehe
^di na ko nag smusmuckers lulz, ayos kaya skippy kung usapang macros at lasa lang 16g fat 7g protein 7g carb kung icocompare sa mga brand's like Lily's JIF etc. macros nya is same sa binibili ko dati sa health options na "all natural peanut butter" eh mahal non nak ng teteng. medj naglinis na din ako ng kinakain minsan wala ng hersheys, lays, junks etc or once a day lang
@bomsbon
yes sir, tamad ako magluto talaga.. saka nasanay na ko.. ika 9month ko ng puro manok same status haha.. for the gains.. masyado ako nagpapaniwala sa terminong consistency is the key, yun nga lang nasobrahan haha.. ayun nadevelope na yung manhind kong panlasa.
buti pa kayo masipag haha ako wala na.. olats.
Mas gugustuhin ko pa kalde-kalderong kanin , ulam o oatmeal kesa mag gulay... Mahina talaga ako sa gulay since may defect ako sa enzymes.. I need to chew into super pieces yung gulay bago i chug down.. ang problema sumasabit sa braces ko lol pahirapan!!!
Glad to share my friend working out on our gym. She's brave enough to entire our male infested gym.. She don't care, she wants to lift..
ATG squats ! 45 lbs lang po muna since she just started and we are mimicking the bar weight oly bar tho hindi 100% na kabigat hehe.. The hell, as long as she do the ATG, still better than the other males no squat day.
45 lbs x 4 x 8 lang po muna.. not bad na po para sakin for a girl never lifted in her entire life
ATG na yan bro, calves were touching the hams, that's her limit. We tried doing lowering it pa kaso form were breaking and felt pain on her sa hips, thighs and everything.
Yung nasa heels nya ( 2×4 or something alike ata tawag dyan ) pag medyo mahirap pa sa mobility pag bumaba. In due time matatanggal na yan pag na cure na nya yung mobility issues. Pag wala yan, full ATG talaga ( it was based on Mark Rippetoe's 1st, 2nd , 3rd starting strength book )
[size=small]
The practice of placing a block or a 2x4 under the heels is common. Most gyms keep one
lying around somewhere. People use the block to make the full squat position easier to reach, and
understanding why this works is necessary for understanding why you should not do it. A block
under the heels tilts the shins forward by lifting the ankles and allowing the knees to move forward
without stretching the ankle joints. This shin angle closes the knee angle and causes the hamstrings'
attachment point on the back of the tibia to move closer to their origin on the pelvis, loosening the
muscle a little and thus decreasing the amount of stretch necessary to get to full depth. Weightlifting
shoes with a heel height of between Vz and % inches provide a little lift that helps tilt the shins
enough to involve the quads a little more, but a heel height of IV2 to 2 inches is as bad as a 2x4. If
you are having "flexibility" problems severe enough that you need a block under your heels in order
to squat deep, your problem is most likely your stance and your knee position, as discussed earlier.
hahaha marami nagsasabi nyan lalo samin... "Bro gamit ka ng block na yan para sa squat mo para tama sa calves" oo na lang ako hehe.. continue lang sa flat foot squatting hehe
@jet teach her to place the bar a bit lower, to me masyadong pang mataas ang bar placement seems like nasa batok nya pa padin and not in the traps.
Noted. I was looking for the largest bone sa spine nya kung tumatama yung bar , pero hindi naman.. But yeah , we'll adjust slightly lower pa kasi we're aiming a ATG squats on a high bar set up. Napaka hirap kasi gawin sa Low bar squat ang ATG since we still need to workout her flexibility and mobility issues.. if ever.
sakin kasi preference na lang talaga if high bar or low bar as long you you can keep everything tight from top to bottom, hit the right depth and fire-up the muscles that are supposed to be firing-up. just remember hips should break first before knees.
I see. On my part naman, tinry ko talaga mag below parallel sa low bar, hirap na hirap ako .. when doing the high bar atg, wala na yung pain sa hips etc.
SIguro dun nag adopt yung katawan ko when squating.
Pero currently I am doing just below parallel. Hehehe I don't know pero okay ang progression ko dun and since I don't compete on power lifts or something a like. Parang personal satisfaction na I am breaking my own PR's despite on a cut and my current body state.
depende din kasi minsan sa body structure some are suited to low bar, some to high bar, ang prob ko sa highbar kasi is i cant keep the tightness and nagwo-wooble talaga ung bar specially walking out a heavy loaded bar before squatting for me. ok lang ang parallel. as long they are not quarter or half squats like most "gurus" and newbies do hehehe and keep wondering why they are not growing a good pair of wheels and better upper body development.
hehe ang sarap mag squats kahit napakahirap na on my current lifts.. sobrang challenging kasi such as :
You have to plan before hand ang squat day mo , rest , eat.
Imagining the correct form kahit nasa bahay.
Then the day itself, mental power haha.
If failed, banse na lang sa ibang araw, then adjust food plan for the next week.
Ang goal ko kasi to have symmetrically body structure pero ayos din ng may lumolobong binti hehe.
Pero on my friend part, will test ulet the bar placement, flexibility, and yung kanyang ascension medyo napapa good morning sya pero sana ma cure namin overtime.
Comments
Medyo, ewan ko parang kahit ano na ilagay ko sa oatmeal basta may lasa papatulan ko.. either milo, energen, mutant whey, casein, o ovaltine basta magkaroon lang ng konting lasa patol na.
first meal ko yan so that would be 1.4k
144g protein
37g fats
131g carbs
at yung banana cue ewan ko kung ano bilangan dyan since lublob sa mantika/asukal at yung saba lol
tapos di ko na binilang yung calcium at fishoil haha
ngayon ang pagkain ko eh na pineprepare ko ay
200g chicken breast
1 clove lettuce
garlic dressing
4 egg
80-100g lang na bigas
1 shaker on casein ulet
to complete the day 2118 ( not included gulay, fishoil, calcium, banana cue at dressing hehe )
231g protein
50g fats
186 carbs or 190ish
@yates
oo 1hr minsan mahigit pa, minsan nga nakatayo na ko kumakain at maingay na..
kaya pa! go jettie! ipasok sa lalamunan!
kaya ayun, bs na yung panlasa ko. manhind na kung masarap o hindi ang akin lang mabusog lang lol
Nakakaumay talaga yan sir, saken ginagawa kong patty e hinihimay ko tapos gawing patty, kasawa kasi fried chix e hehe, lalo na pakulo lang, sa sauce na lang din magkakatalo parang sa fishballs :P
@ sir jettie fried ba lagi luto mo sa chix breast?
Pero pag araw araw yang chick's breast nakakaumay din kahit anong laki at bilog pa nyan.
Edit: SPICY breading yan siyempre hehe
yes sir, tamad ako magluto talaga.. saka nasanay na ko.. ika 9month ko ng puro manok same status haha.. for the gains.. masyado ako nagpapaniwala sa terminong consistency is the key, yun nga lang nasobrahan haha.. ayun nadevelope na yung manhind kong panlasa.
buti pa kayo masipag haha ako wala na.. olats.
Mas gugustuhin ko pa kalde-kalderong kanin , ulam o oatmeal kesa mag gulay... Mahina talaga ako sa gulay since may defect ako sa enzymes.. I need to chew into super pieces yung gulay bago i chug down.. ang problema sumasabit sa braces ko lol pahirapan!!!
ATG squats ! 45 lbs lang po muna since she just started and we are mimicking the bar weight oly bar tho hindi 100% na kabigat hehe.. The hell, as long as she do the ATG, still better than the other males no squat day.
45 lbs x 4 x 8 lang po muna.. not bad na po para sakin for a girl never lifted in her entire life
Kala ko kasi below parallel lang yung ganito kaya pag nag ATG ako sinasagad ko dikit ng hams/calves.
Saka ano yun jet parang may tinapakan yung heels niya?
Yung nasa heels nya ( 2×4 or something alike ata tawag dyan ) pag medyo mahirap pa sa mobility pag bumaba. In due time matatanggal na yan pag na cure na nya yung mobility issues. Pag wala yan, full ATG talaga ( it was based on Mark Rippetoe's 1st, 2nd , 3rd starting strength book )
[size=small] [/size]
Noted. I was looking for the largest bone sa spine nya kung tumatama yung bar , pero hindi naman.. But yeah , we'll adjust slightly lower pa kasi we're aiming a ATG squats on a high bar set up. Napaka hirap kasi gawin sa Low bar squat ang ATG since we still need to workout her flexibility and mobility issues.. if ever.
SIguro dun nag adopt yung katawan ko when squating.
Pero currently I am doing just below parallel. Hehehe I don't know pero okay ang progression ko dun and since I don't compete on power lifts or something a like. Parang personal satisfaction na I am breaking my own PR's despite on a cut and my current body state.
You have to plan before hand ang squat day mo , rest , eat.
Imagining the correct form kahit nasa bahay.
Then the day itself, mental power haha.
If failed, banse na lang sa ibang araw, then adjust food plan for the next week.
Ang goal ko kasi to have symmetrically body structure pero ayos din ng may lumolobong binti hehe.
Pero on my friend part, will test ulet the bar placement, flexibility, and yung kanyang ascension medyo napapa good morning sya pero sana ma cure namin overtime.
Mukhang okay dun dahil malaki yung building exclusive for Gold's Gym.