^Nakalimutan ko itong fundamental na rule na ito on the body storing fat for survival when you get too lean and couple it with eating too less. Parang hibernating bears lang. Idol talaga kita on the knowledge you've acquired over the years of trial, error, success and research Mr.Vinch. Panalo.
So pano yan? How would you recommend kunyari if Jettie wanted to lose more body fat? What would be the best approach given your experience in cutting/body fat obliteration?
Boss vinch yan ba yung ginagawa mo na culking? So kapag wala ng progress sa fat loss, break away from cutting tapos cut ulit? Gaano katagal dapat gawin? Based on mirror and scale pwede kaya?
@masala: the principle for fatloss is to create a deficit. Pero that's the big picture. Once you factor in all the variables dun na magkakatalo sa diskarte. Take for example si jettie, kagaya nga ng ginagawa nya ngayon na calorie restriction + very high training load, it might work for now but once nagplateau sya he has a choice whether to drop calories further, do more cardio or insert a short bulk to give his body a break. If he chooses either of the first 2 options, IMO thats one dimensional approach and the question is how low can you go (unless you have alot of mass to spare). My advice to take a break from cutting ay para makakuha sya ng bwelo para mas malayo ang talon nya
Noted sir vinch, I just took a break last august from cutting ( whole month ng August + bora ) where as I don't count foods and eat tons of foods and lifting which magically i still lose some of pounds and after the last week ng August gained 3 lbs ulet which is I believe broke my plateue by gaining some good pounds.
Still on 2nd month of cut ulet after August, still on a steady slow weight loss in numbers na puro point point lang.
Gusto ko sana i try yung may cardio approach pero on a deficit numbers, kung sisingilin ako ng katawan ko, stop doing extra and return to normal set up. baka lalo pa magtampo katawan ko sakin.
Thanks sir, ngayon week ko pa lang naman gagagawin ito, tingnan ko result sa entire October kung good or bad in terms of measurements and performance.
@Namer: kinda, but that's just one phase of the process. The conventional way of cutting that we all know works but not for the entire duration of the cut. Kung nasa 18% bf ka you can get good results by conentional methods for a couple of months pero pag sampa mo ng around 12%, things get crazy. Ofcourse depende pa din ito sa madaming bagay like bodytype and goal. It all varies. Better use the mirror kasi kunwari ang ecto magaan sa scale pero maganda sa mirror vice versa naman sa endo:)
meaning sir talagang certified ecto ako? hehe 60-61 kg lang ako eh pero mukhang malaki due to anliit ko.
Which is my true goal to get leaner first at the end of the year. Sa caliper 10% ako pero sa salamin hindi ko alam lol. kasi dahil siguro sa stubborn belly fat ko.
In no particular order: 200-270lbs
Flat HS press
Incline HS press
Decline HS press
HS shoulder press
Machine rows(wide)
Underhand pullups
Flat DB press
35-50lbs
Front/rear/side laterals
DB curl/hammer curl
Rope pressdown (120lbs???)
Visited jettie's megapower gym today. As usual nanibago ako at nagsuboksubok lang ng mga gamit. Hardcore atmosphere dahil anything goes, if sanay ka sa malinis na gym maninibago ka sa megapower. Pero if you want to get nasty they have all the toys!
Bro Vinch - yung megapower eto ba yung sa may bangkal? yung sa protacio extension via evangelista? yung training mo na HS yun ang gamit nila? meron ba sila HS pang back? baka dun ako mag buhat bukas nang hapon para deresto sundo sa misis
Bro Vinch - yung megapower eto ba yung sa may bangkal? yung sa protacio extension via evangelista? yung training mo na HS yun ang gamit nila? meron ba sila HS pang back? baka dun ako mag buhat bukas nang hapon para deresto sundo sa misis
Yes ser, pag lagpas ng tulay sa bangkal.. tapos kaliwa sa Camias street ( assuming galing ka sa makati and facing protacio ) tapos first kanto Ilang - ilang street, yun na yun hehe.
If you happen to train here sir braso, please don't use UA outfits, over dress ka at makakalawang yan hahaha
Oo sir yun nga yung malapit sa creek. High row ata tawag dun sa HS na yun. Yung galing sa taas ang hila. Yun lang yung HS for back, puro pang chest na and delts. Ginaya lang yung HS pero kapsrehas nya yung mga nakikita ko sa YT. First time ko lang gumamit ng ganung angle ng iso plated machine. Medyo awkward pa sakin.
OT ^haha! napuntahan ko na yung gym mo kung sa may ilang ilang.. kaso mga 4 yrs ago pa yun... post ka sa list of gym location kung anu gamit nila.. back ako bukas, either maics sa umaga or sa dun sa gym mo sa hapon.
OT ^haha! napuntahan ko na yung gym mo kung sa may ilang ilang.. kaso mga 4 yrs ago pa yun... post ka sa list of gym location kung anu gamit nila.. back ako bukas, either maics sa umaga or sa dun sa gym mo sa hapon.
Sorry bro vinch.. ot
Oo nga vinch ,kaw mag lagay ng equips samin nun. hindi ko kasi alam ang tawag o silbe ng mga yun eh.
@jet: sige pag balik ko dun check ko mga gamit nila. Hindi ko pa din kabisado e at nakakalat lahat hahaha wala na din label yung plates kaya bahala na kung ano madampot
@jet: sige pag balik ko dun check ko mga gamit nila. Hindi ko pa din kabisado e at nakakalat lahat hahaha wala na din label yung plates kaya bahala na kung ano madampot
hahaha super guestimate labanan namin. Tho sa mga sanay dun, color scheme na kami.
I.e
Red big = 50 lbs
Black = 35 lbs ( yung ginamit mo )
Silver = 30 lbs
Green = 25 lbs
Yellow = 20 lbs
Medyo kulay kalawang = 15 lbs
Black = 10 lbs
Smaller black with kalawang = 5 lbs
Smaller black with kalawang and amag na madalas pinangiipit sa machines = 2.5 lbs
DB's
Hindi ko alam ang variation ng bigat from start to finish since paper weights lang nagagamit ko pa hehe..
boss vinch let me know ng maaga kung mag ensayo ka sa Mega power ng maaga, plano ko mag arms para bukol bukol kunwari yung kamay ko sa event ni alodia hehe
Nice depth on the squats sir vinch. Why don't you include the weight of the bar? Every pound counts bro - no matter if that bar is only 10-20lbs, count it!
Thanks sir! I usually dont count the bar when im not sure of its weight. But just for today's training coz its my first time to train legs their i finally found a new gym near my place hehe
^yes, amino acids can elicit insulin response. So kung post WO paguusapan, insulin response from protein (BCAA or whey) is enough to shuttle aminos into your muscle.
Sir Vinch do you have some links/documentation backing this bro? I ask bcoz this is news to me. I had always known fast-carbs triggers an insulin spike which is usually used pw to shuttle protein, creatine, aminos, etc to the muscles quickly. However I never knew that aminos and/or protein triggered a spike solo. Thanks in advance.
Thanks sir! I usually dont count the bar when im not sure of its weight. But just for today's training coz its my first time to train legs their i finally found a new gym near my place hehe
Ah ok I hear ya dude. By the looks of the length of that bar I'm bettin' you have close to 300 there. Also I notice you take a rather narrow grip aka Tom Platz style. If I tried that grip my shoulders would pop out haha! Keep on gettin' it bro! :sport:
Comments
So pano yan? How would you recommend kunyari if Jettie wanted to lose more body fat? What would be the best approach given your experience in cutting/body fat obliteration?
tia
Still on 2nd month of cut ulet after August, still on a steady slow weight loss in numbers na puro point point lang.
Gusto ko sana i try yung may cardio approach pero on a deficit numbers, kung sisingilin ako ng katawan ko, stop doing extra and return to normal set up. baka lalo pa magtampo katawan ko sakin.
Thanks sir, ngayon week ko pa lang naman gagagawin ito, tingnan ko result sa entire October kung good or bad in terms of measurements and performance.
Which is my true goal to get leaner first at the end of the year. Sa caliper 10% ako pero sa salamin hindi ko alam lol. kasi dahil siguro sa stubborn belly fat ko.
Duration: 12:30-2:05pm
Stretching and abwork 15minutes
In no particular order: 200-270lbs
Flat HS press
Incline HS press
Decline HS press
HS shoulder press
Machine rows(wide)
Underhand pullups
Flat DB press
35-50lbs
Front/rear/side laterals
DB curl/hammer curl
Rope pressdown (120lbs???)
Visited jettie's megapower gym today. As usual nanibago ako at nagsuboksubok lang ng mga gamit. Hardcore atmosphere dahil anything goes, if sanay ka sa malinis na gym maninibago ka sa megapower. Pero if you want to get nasty they have all the toys!
Yes ser, pag lagpas ng tulay sa bangkal.. tapos kaliwa sa Camias street ( assuming galing ka sa makati and facing protacio ) tapos first kanto Ilang - ilang street, yun na yun hehe.
If you happen to train here sir braso, please don't use UA outfits, over dress ka at makakalawang yan hahaha
Sorry bro vinch.. ot
Oo nga vinch ,kaw mag lagay ng equips samin nun. hindi ko kasi alam ang tawag o silbe ng mga yun eh.
@jet: sige pag balik ko dun check ko mga gamit nila. Hindi ko pa din kabisado e at nakakalat lahat hahaha wala na din label yung plates kaya bahala na kung ano madampot
hahaha super guestimate labanan namin. Tho sa mga sanay dun, color scheme na kami.
I.e
Red big = 50 lbs
Black = 35 lbs ( yung ginamit mo )
Silver = 30 lbs
Green = 25 lbs
Yellow = 20 lbs
Medyo kulay kalawang = 15 lbs
Black = 10 lbs
Smaller black with kalawang = 5 lbs
Smaller black with kalawang and amag na madalas pinangiipit sa machines = 2.5 lbs
DB's
Hindi ko alam ang variation ng bigat from start to finish since paper weights lang nagagamit ko pa hehe..
Duration 8:30-10:00am
Stretching 15minutes
Legpress
300lbs x 20 x 2
400lbs x 12 x 2
Squats (bar weight not included)
200lbs x 18
230lbs x 13
250lbs x 10
280lbs x 4
280 x 3 x 2
250lbs (demo)
leg extensions
150lbs x 15 x 4
standing calf raises
500lbs x 20 x 6
second time dumayo sa megapower gym, subok naman ng lowerbody. mas ok magbuhat sa morning talaga hehehe
thanks sa video jettie
Duration 2:10-3:05am
@Timeworks gym, Sampaloc Manila
Sumo Deadlift
200lbs x 15
250lbs x 12
300lbs x 6
330lbs x 3
350lbs x 3
Conventional Deadlift
300lbs x 5 x 3
320 x 3 x 2
Lying leg curl
120lbs x 12 x 4
Leg extension
150lbs x 12 x 3
Depletion exercises:
Power cleans
130 x 6 x 5
abwork 10minutes
Sir Vinch do you have some links/documentation backing this bro? I ask bcoz this is news to me. I had always known fast-carbs triggers an insulin spike which is usually used pw to shuttle protein, creatine, aminos, etc to the muscles quickly. However I never knew that aminos and/or protein triggered a spike solo. Thanks in advance.
Ah ok I hear ya dude. By the looks of the length of that bar I'm bettin' you have close to 300 there. Also I notice you take a rather narrow grip aka Tom Platz style. If I tried that grip my shoulders would pop out haha!
Btw, as yatez mentioned lyle mcdonald had some good articles about that. You can also check out alan aragon and dr. layne norton