pahinga ka lang bro ako nga nilagnat galing teambuilding 24hrs almost walang tulog alak galore pa pero control lang naman kinaumagahan nag lift morning after lift nilagnat haha
delayed daw recovery bro pag puyat. for the muscle loss not quite sure if may loss ba.
@rjsuperset23 said:
pahinga ka lang bro ako nga nilagnat galing teambuilding 24hrs almost walang tulog alak galore pa pero control lang naman kinaumagahan nag lift morning after lift nilagnat haha
delayed daw recovery bro pag puyat. for the muscle loss not quite sure if may loss ba.
Thank you sir. Medyo hirap talaga ako makatulog this past weeks till now ewan ko kung bakit.
This is the food that I usually eat after workout. Bumibili nalang ako ng half roasted chicken di na kasi ako tinitirahan ng ulam kapag gabi. Wala na din akong time para mag luto.
Start of body recomposition, I'm planning to consume 1500 cal on rest days and 2050 cal during workout days with high protein but low carb diet specially on restdays
Start of body recomposition, I'm planning to consume 1500 cal on rest days and 2050 cal during workout days with high protein but low carb diet specially on
stick with 2k for the meantime, observe if your waistline is expanding, if you feel your getting flubby, decrease your carb intake pero stick eating at 2k
I tried it already sir troll, 3 weeks na din akong maintenance during workout and rest days kaso wala nangyare. Kaya gusto ko itry yung nabasa ko na maintenance sa workout days deficit on restdays. Medyo magaan na sa pakiramdam haha.
@TRoll_W_a_Heart said:
think about this, the more calories you need when resting, coz muscles are repairing..
Osige sir troll. Ang hirap pala talaga ng recomp. I will stick nalang sa clean bulking. It's still possible naman po na maging lean while bulking diba?
@Reynald0027 said:
Osige sir troll. Ang hirap pala talaga ng recomp. I will stick nalang sa clean bulking. It's still possible naman po na maging lean while bulking diba?
just keep the carbs to a minimum and the fats/protein high...
Comments
Ano po ba ang effect sa katawan ng lack of sleep/rest. Babagal lang ba yung muscle recovery/improvement pero hindi naman magkakaroon ng muscle loss?
pahinga ka lang bro ako nga nilagnat galing teambuilding 24hrs almost walang tulog alak galore pa pero control lang naman kinaumagahan nag lift morning after lift nilagnat haha
delayed daw recovery bro pag puyat. for the muscle loss not quite sure if may loss ba.
Thank you sir. Medyo hirap talaga ako makatulog this past weeks till now ewan ko kung bakit.
inlove ka cguro bro hahah
Hahaha.Di ko naman iniisip gf ko sir.
November 23
Chest & Tricep (Medyo masama ang pakiramdam ko dahil sa ubo at sipon kaya akala ko mag lilight workout lang ako ngayon, pero akala ko lang pala)
Semi Inclined Bench Press 5x5
Inclined Dumbbell Press 3x12
Dumbbell Press 3x12
Straight Arm Pull Over 3x12
Machine Flies 3x12
Tricep Pushdown 3x12
Rope Tricep Pushdown 3x12
Overhead Tricep Extension 3x12
Latest picture of my legs taken today. Cute ng calves ko haha.
This is the food that I usually eat after workout. Bumibili nalang ako ng half roasted chicken di na kasi ako tinitirahan ng ulam kapag gabi. Wala na din akong time para mag luto.
1 Salted Egg
2 Tomatoes
1/2 Roasted Chicken
Ay oo rice pa pala haha. 1/2 lang yan sir.
November 24
Start of body recomposition, I'm planning to consume 1500 cal on rest days and 2050 cal during workout days with high protein but low carb diet specially on restdays
1500 seems too low
Okay sir troll thanks. Ilan po ba dapat cal intake ko during restdays in 126lbs?
November 26
Shoulder & Legs
Squat 5x5
Leg Press 3x15
Machine Leg Extension 3x12
Calf Raise 3x12
Calf Press 3x12
Back Barbell Overhead Press 3x12
Dumbbell Overhead Press 3x12
Side Lateral Raise 3x12
Front Lateral Raise 3x12
Shrugs 3x12
Duration 75 mins
stick with 2k for the meantime, observe if your waistline is expanding, if you feel your getting flubby, decrease your carb intake pero stick eating at 2k
I tried it already sir troll, 3 weeks na din akong maintenance during workout and rest days kaso wala nangyare. Kaya gusto ko itry yung nabasa ko na maintenance sa workout days deficit on restdays. Medyo magaan na sa pakiramdam haha.
November 27
Back & Bicep
Deadlift 5x5
Pull Ups 5x5
Lat Pull Down 3x12
Dumbbell Rows 3x12
Bent Over Barbell Rows 3x12
Cable Rows 3x12
Barbell Curls 3x8
Hammer Curls 3x12
Dumbbell Curls 3x12
Duration 80 mins
think about this, the more calories you need when resting, coz muscles are repairing..
November 28
Chest & Tricep
Semi Inclined Bench Perss 5x5
Inclined Dumbbell Press 3x10
Dumbbell Press 4x10
Machine Fly 3x12
Dumbbell Pullover 3x10
Overhead Dumbbell Tricep Extension 3x12
Cable Tricep Extension 3x12
Rope Tricep Extension 3x12
Duration 75 mins
Osige sir troll. Ang hirap pala talaga ng recomp. I will stick nalang sa clean bulking. It's still possible naman po na maging lean while bulking diba?
just keep the carbs to a minimum and the fats/protein high...
Ito po sir troll yung ratio ng macros ko.
Mababa na po ba yang carb intake ko o mataas pa?
tama lang, halos ganyan din yung sakin
December 1
Shoulder & Legs
Squat 5x5
Leg Press 3x15
Calf Press 3x12
Standing Calf Raise 3x12
Leg Extension 3x12
Overhead Press 3x8
Side Lateral Raise 3x12
Front Lateral Raise 3x12
Duration 75 mins
December 2(Last day of my membership T_T)
Back & Bicep
Deadlift 5x5
Pull Up 5x5
Lat Pull Down 3x12
Dumbbell Rows 3x12
Bent Over Barbell Rows 3x12
Cable Rows 3x12
Barbell Curls 3x10
Hammer Curls 3x12
Dumbbell Curls 3x12
Duration 75 mins
Latest photo. My battle scar is more visible now
yun oh pumped! hehe keep going!
Thanks sir