nbok's Journey
nboks
Posts: 22
(Last Update: September 26, 2013)
I've decided to create a journal here on PBB because the community seems to be very friendly and supportive which I really like.
My personal journey started just this year when 2013 began. I was chubby and a bit overweight (over 160 lbs by my estimation) but I never got really huge despite my unhealthy eating habits (probably genetics?).
Over the past years, i've tried several ways to lose weight like joining Gold's Gym (2006-2007), Meal-replacement Shakes (2010) and several other half-assed methods to make myself slimmer with varying levels of failure/success but I never had the knowledge/motivation to maintain a healthy/fit lifestyle.
Come 2013 and just reached 30 years old, I decided that enough is enough. I did a major change with my eating habits (no more junk foods, etc) but I wasn't really getting any good results. :banghead:
Back in June 2013, I finally did a ton of research and came up with the knowledge of calorie counting and the significance of exercise programs. That was when I was finally started to get the discipline for a daily workout regime and a streamlined meal plan.
I was able to drop down to 130ish lbs in just a couple of months which surprised a lot of my colleagues because I looked significantly thinner.
But there was one comment that I really did not like: :duh:
Yes, I was thinner but I was scrawny. That was when I decided I needed to push for more. To gain muscle mass and to start delving into the world of body building. :sport:
Current Equipment:
15 lbs dumbbell pair
Push Up bar
Pull Up bar
HRM
Planning to buy 40 lbs dumbbell pair for home workouts
CONTINUED LATER
I've decided to create a journal here on PBB because the community seems to be very friendly and supportive which I really like.
My personal journey started just this year when 2013 began. I was chubby and a bit overweight (over 160 lbs by my estimation) but I never got really huge despite my unhealthy eating habits (probably genetics?).
Over the past years, i've tried several ways to lose weight like joining Gold's Gym (2006-2007), Meal-replacement Shakes (2010) and several other half-assed methods to make myself slimmer with varying levels of failure/success but I never had the knowledge/motivation to maintain a healthy/fit lifestyle.
Come 2013 and just reached 30 years old, I decided that enough is enough. I did a major change with my eating habits (no more junk foods, etc) but I wasn't really getting any good results. :banghead:
Back in June 2013, I finally did a ton of research and came up with the knowledge of calorie counting and the significance of exercise programs. That was when I was finally started to get the discipline for a daily workout regime and a streamlined meal plan.
I was able to drop down to 130ish lbs in just a couple of months which surprised a lot of my colleagues because I looked significantly thinner.
But there was one comment that I really did not like: :duh:
Di bagay sayo ang sobrang payat!
Yes, I was thinner but I was scrawny. That was when I decided I needed to push for more. To gain muscle mass and to start delving into the world of body building. :sport:
Current Equipment:
15 lbs dumbbell pair
Push Up bar
Pull Up bar
HRM
Planning to buy 40 lbs dumbbell pair for home workouts
CONTINUED LATER
Comments
Remember, it's a marathon, not a sprint. You will need a lot of PATIENCE, PERSISTENCE and PERSEVERANCE. Ngayon pa lang umpisahan mo na mag-imbak niyan. Hehehe!
Thank you very much! I'm prepared to take this for the long haul but my main concern about the Marathon is if i'm "running" correctly.
Squats
Bench Presses
Bent-Over Rows
Overhead Barbell Presses
Stiff-Legged Deadlifts
Barbell Curls
Calf Raises
Question is if I should still buy the 40lb dumbbell pair for home exercises. The Allpro program specifically mentioned not to add extra exercises unless I completed at least 3 cycles (15 weeks?).
How about buying a barbell bar or two dumbell handles and stocking up on plates instead?
Add
Squats
Deadlifts
BP
OHP
Why ? It's for GH daw...( ask sir vinch and sir big dawg about it haha )
btw, im thinking of doing P90X (evenings before work 6x a week) consecutively with the All Pro routine (morning after work 3x a week). I'm just thinkin that since the 1st two cycles of All Pro tend to be easy, maybe I can do it together with P90X so that I can simply finish the program.
Is that good or too taxing for the body?
For building muscles, LESS IS MORE (3-4 times high intensity workout weekly), especially for us mere mortals. Now if you are an ELITE ATHLETE, it's a different story, so go on, be my guest.
I'm starting on Cycle 3 of All Pro Strength training. So basically nasa week 11 na ako ever since I started doing an actual lifting program sa Gym.
I'm posting here hoping to get corrective advise on my weight increase (new cycle means 10% increase) since I previously didn't take into account the Bar weights.
Here's the workout program that I'm following and my current max weight limit for Cycle 3 Week 1 Day 1(heavy day)
Squats - 100 lbs (using Smith Machine) + 10% = ? lbs x 8 reps
Barbell Bench Press - 65 lbs (using Long bar ) + 10% = ? lbs x 8 reps
Bent Over Barbell Rows - 50 lbs (using short curl bars) + 10% = ? lbs x 8 reps
Overhead Shoulder Press - 45 lbs (using short curl bars) + 10% = ? lbs x 8 reps
Stiff-Legged Dead Lifts - 100 lbs (using Long bar) + 10% = ? lbs x 8 reps
Barbell Curls - 35 lbs (using short curl bars) + 10% = ? lbs x 8 reps
Calf Raises - 150 lbs (using Calf raise machine) + 10% = ? lbs x 8 reps
If anyone would be willing to help me figure out my next weight limit. I would really appreciate it. Thank you
example N = (150)(0.1) = 15. 150 + N = ?
150 + 15 = 165
oh sorry medyo malabo lang., hindi ko kasi alam yung weight nung curl bar, long bar and how much to compensate for the smith and calf machine. madali lang +10% but not sure kasi kung ilan pa ung kulang
Hmm, ndi ko alam ah, nung bago kasi ako hindi ako umaasa sa mga percentage na nakalagay sa net kung ilan iincrease ko.
Although ok na guide yan, ikaw at ikaw pa din makaka'alam kung ilan ang kaya mo iincrease. Isa pa week by week hindi naman pare pareho lakas natin, may araw na malakas tayo, may araw na hindi, depende sa kondisyon mo at ibang activities na ginagawa mo aside from lifting.
Just MY opinion
Tuluy-tuloy pa rin ang workout! Cycle 4 na ako next week for my program (All Pro's beginner routine), hopefully mapass ko most ng lifts tomorrow.
So far, wala pa rin noticeable gainz sa akin although sabi ng officemate ko lumaki daw ung chest ko ng kaunti. Medyo naggain ako around 7-9 pounds within 3 cycles (15 weeks) so i'm not sure kung puro fats lang ba yun or meron kaunting muscle (sana man lang
BTW Dumaan ako earlier sa Cash an Carry Mall para magsupplement shopping! I was thinking baka mas makatulong ang more supplements para makita ko man lang ung kauntin gainz bago magsimula ang swimming season.
Here are lahat ng nakuha ko so far (from Tia Lolengs):
ProMatrix 7 (1550) - 2nd bag ko na to and so far ok naman.
Mutant Mass 17 lbs (2800) - bought this not as Whey replacement but mostly for days na hindi na tlaga ako makakain at kulang pa rin macros.
ON Creatine Powder (1250) - first time ko magCreatine so sana may results kahit konti
ON Amino 2222 tablets (750) - accdg to lean-gains maganda daw ito for pre-workout (although hindi ako nag16 hour fasting).
Muscle Shaker (150 lang!) - 2nd shaker ko but ito ung version na may metal whisk ball sa loob
Di pa rin ako nakabili Fish Oils, Multivits or Fat Burners, need pa rin ba talga mga ito?
If i were you I'd drop the mass gainer, amino and went for multi and fishoil.
Practice eating a lot pero OK na din yan kung yan intention mo for the mass gainer.
Photos?
+1
Cheaper also. Gram per gram and peso per peso, peanut butter can't be beat for adding cals. One container costs like 160php, and provides almost 3000 cals with healthy fats. Throw in some pb, ice cream, whole milk, eggs & whey in the blender and you have a cals-packed, high protein/high fat shake at a fraction of the cost of "weight gainer" powder.
WOW! Bigtime!
ON Crea - expensive brand pag dating sa crea. Ikaw na
ON Amino 2222 - Ito ba talaga sinabi sa leangains o BCAA?
I agree kay Mon, sana nag multi and fish oil ka na lang instead na mutant mass at amino. Sayang kaso nakabili ka na e hehe.
Dapat ang tanong mass gainers, amino, need pa ba nito?
Also, medyo peanut butter, eggs and tuna lang din ang fall-back ko sa bahay in case i need additional protein sources pero sometimes kulang pa rin tlaga sa macro so either magwhey or mass gainer ako depende sa kulang pang calories for the day.
Yung opinion nyo sa Amino is medyo agree ako, sa leangains ko lang nabasa na required sya pre-workout binili ko na din since mura lang naman ung tabs (At para masubukan kung may effect ba). also mali ata ung impression ko na pareho ung amino acids sa BCAA, oh well lesson learned.
Next time na daan ko sa C&C, i'll try fish oils, multivit na din depende sa budget.
pero if you are working out on after quite some time taken a meal, not necessarily needed. Plus the fact that if you're on a bulk hindi masyado kelangan ang BCAA.. that's me based on google.
Madali lang kumuha ng protein sources kung may pera, isang pechong manok boneless and skinless, eggs, whey, traces on rice. dyan pa lang lalagpas ka na 100g +
I just bought new Creatine stocks (Dynametized brand this time) so i can still correct my dosage.