Work in Progress
jake555
Posts: 23
ako ung naka blue shirt stripe.
Before i left PH way back in 2005, my weight was around 176-187 lbs (80-85 kg) ok pa weight ko... at waistline ko nun is around 33-35... come July 2011 nung pagbalik ko sa pinas ang weight ko ay lumobo ng sobra 255.2 pounds(116kg), at waistline ko is 40-42 inch... pati mga shirt ko ay lumaki from xl/xxl to xxxl sometimes 4xl pa! from july-dec. 2011, for 6 months, nagbawas ako ng kain at nagdulot naman to ng magandang bunga, medyo nabawasan *** timbang ko at waistline...
So on march 31, 2012 i decided to go to a gym para magbawas pa ng timbang at pagandahin na rin ang body ko... buti na lang nakakita ako ng gym na malapit sa accomodation ko... hehe i want to make this a regular habit para na rin sa sarili ko... planning to check my weight on a weekly basis para makita ko ang progress ko and post ko rin status ko...
my status as of april 7, 2012;
Age:30
sex: male
height:5'11.5
weight:235.4 lbs (as of april 7, 2012) but a week ago I was 238.7lbs.
target: bring my weight to 200 lbs after 6 mos.
Regarding sa food please comment or suggest on my food routine.
->1 pc banana+water (breakfast)
->3 times tea in a day (office)
->sandwhich palaman is falafel, pcs. of french fries, ketchup, 1/2 tsp olive oil (lunch)
->in between lunch and dinner i sometimes eat biscuit pag nakaramdam lang ako ng gutom...
->1 cup rice sometimes no rice at all; most of the time veggies; 1 pc banana (dinner)
As of now, wala pa akong workout routine and I was hoping na sana my magsuggest ng program para un ang susundan ko… marami pa akong tanong pero for the meantime eto muna… looking forward to your comments and suggestions mga sir’s…
Comments
HTH...
have you been to the gym before? o talagang virgin? medyo inclined ako kay DS, pwede ka mag 5x5 to start you on the basics, build up a foundation of strength muna., focusing on proper lifting forms. the program is not that complicated, and most of the gear/equipment you'll need are mostly available in any gym.
thank u sir, my first gym encounter was only last week. and still trying to learn kung paano ko sisimulan ang workout ko... as of the moment treadmill (45-50min) lang ang ginagawa ko.
+1
Lift heavy sir, saka wag crash diet.
thank u sa advice sir, as of now talgang focus ako sa cardio (treadmill) plus diet. sir question lang po, bat di pwede pgsabayin ang cardio at weightlifting? u mean to say after ko mag cardio ng 45 min di muna ako sasabak sa weightlifting? sa cals namn po i always take note na kelangan 300-350 cal ang nabuburn ko sa gym plus 500 cals namn sa food intake.
thank u skillzdawg, ok lang kaya na everyday ung cardio ko? ung ang binabanatan ko...
thank u sir monching11, noted po.
Monday
>>> warm up 15-20 minutes treadmill
>>> Squats 1 x 8 reps. No barbell
3 x 8 reps. With barbell
>>> shoulder press 3 x 8 reps with barbell
Wednesday
>>> warm up 15-20 minutes treadmill
>>> deadlifts 3 x 8 reps. With barbell
>>> rear pull down 3 x 8 reps.
Friday
>>> warm up 15-20 minutes treadmill
>>> Squats 1 x 8 reps. No barbell
3 x 8 reps. With barbell
>>> bench press 3 x 8 reps. With barbell
Additions, suggestions, advices are most welcome po.
@ask ko lang mga sir, ok ba ung vitamilk as supp ko? ok kasi siya sa panlasa ko...
about dun sa vitamilk sir tama sila hinay2x lang kasi soy milk yan eh, nakakapagpataas yan ng estrogen levels at nakakapagpababa ng testosterone levels.mahirap yun para sa ating mga lalake. hehehe
Pwede naman bro, pero if your nutrition/macros is not in check balewala ang whey.
@DSmallDevide, ok sir, hang on na lang muna ako sa mga solid foods... un pala effect ng soy sa mga lalake... iwas na lang ako sa vita... hehe
yes sir, my fist 2-3 days of weight lifting was very painful but after a week the pain eased. napansin ko lang habang tumatagal lalong bumibigat buhat ko. :sport: slowly i learn from my mistakes din...
drink more water also to help recover your pain....
habang tumatagal lalong bumibigat... nice yan sir...
More more more...