sevenstring pahinga mode
sevenstring
Posts: 903
Around 2004, I started weightlifting but I couldn't say na serious because all I am doing is just bicep curl. I momentarily enjoyed having a little muscular biceps that time but all other parts are not trained. I even tried, using whey that time but I used it very wrongly. Then dumating yung point na nagsasawa na ako at dumalang ng dumalang ang pagbubuhat. I could say that this are my lost years. I totally have no idea on what I am doing heheh...
Last 2010, nrg500 sent me the ebook by Sean N. I was amazed on the information on this ebook. I quickly started to lift weights again and I had good gains with it.
Along with this, I also had some fat gain because I ingested so much whole milk/chicharon/lots of whole eggs during my bulking phase. So January 2011, I entered cutting phase. Unaware, my protein intake became too low thus, I lost a LOT of muscle this time. It's like 10months in cutting phase. Di ko na siguro ipopost yung pics ko after nitong 10months cutting phase because it is really a big disappointment hehe...
Then from Nov 2011 to Jun 2012, bulking phase. I started clean. I used Green Magnitude and I had great gains on my strength. But on 3rd month, I started to do dirty bulking again. I gained fat again.
I'm quite disappointed kasi parang di ako makapag progress ng tuloy tuloy because of the unexpected amount of muscle loss during cutting phase.
On Jun 2012 cutting phase, I started to compute my calories. I created a program to easily compute my macronutrient ratios and caloric intake. Everything I put in my mouth is computed ang logged into a notebook. Maybe it's too much... but I know it is very effective. I was able to minimize the muscle loss through this method.
This is me currently.
Today,
I'm still on cutting phase. Im still on caloric deficit. Current goal as of today is 1900calories same with tomorrow.
In two days time, I'll be entering again into bulking phase. I hope I could keep it clean this time. My calories will still be computed on a daily basis. I already had my meal plan ready. My main supplement for this bulking phase will be whey and creatine. Solid foods will still be the bulk of my diet. It will be 2923cal per day sa bulking phase. My macronutrient ratio will be:
1.1 gprotein/bodyweight in lbs
35% carbs
remaining will come from fat
I have to do it the right way this time. I never computed my calories on my last bulking phase because of laziness and I just eat everything in sight.
boss_j just sent me an ebook today, and I think I will read it today (habang nasa office hehe) kasi mukhang isa yun sa susi para maattain ko ang goals ko.
Good luck to me... hehe
if you have some comments, suggestions, it will be highly appreciated.
Last 2010, nrg500 sent me the ebook by Sean N. I was amazed on the information on this ebook. I quickly started to lift weights again and I had good gains with it.
Along with this, I also had some fat gain because I ingested so much whole milk/chicharon/lots of whole eggs during my bulking phase. So January 2011, I entered cutting phase. Unaware, my protein intake became too low thus, I lost a LOT of muscle this time. It's like 10months in cutting phase. Di ko na siguro ipopost yung pics ko after nitong 10months cutting phase because it is really a big disappointment hehe...
Then from Nov 2011 to Jun 2012, bulking phase. I started clean. I used Green Magnitude and I had great gains on my strength. But on 3rd month, I started to do dirty bulking again. I gained fat again.
I'm quite disappointed kasi parang di ako makapag progress ng tuloy tuloy because of the unexpected amount of muscle loss during cutting phase.
On Jun 2012 cutting phase, I started to compute my calories. I created a program to easily compute my macronutrient ratios and caloric intake. Everything I put in my mouth is computed ang logged into a notebook. Maybe it's too much... but I know it is very effective. I was able to minimize the muscle loss through this method.
This is me currently.
Today,
I'm still on cutting phase. Im still on caloric deficit. Current goal as of today is 1900calories same with tomorrow.
In two days time, I'll be entering again into bulking phase. I hope I could keep it clean this time. My calories will still be computed on a daily basis. I already had my meal plan ready. My main supplement for this bulking phase will be whey and creatine. Solid foods will still be the bulk of my diet. It will be 2923cal per day sa bulking phase. My macronutrient ratio will be:
1.1 gprotein/bodyweight in lbs
35% carbs
remaining will come from fat
I have to do it the right way this time. I never computed my calories on my last bulking phase because of laziness and I just eat everything in sight.
boss_j just sent me an ebook today, and I think I will read it today (habang nasa office hehe) kasi mukhang isa yun sa susi para maattain ko ang goals ko.
Good luck to me... hehe
if you have some comments, suggestions, it will be highly appreciated.
Comments
sa diet, iba. bukod sa caloric deficit, yung carbs sobrang baba but not totally eliminated. yung computed ko ngayon is 9% lang ng total calories ko yung carbs, mostly puro galing sa protein at fat ang majority ng calories. pero sa PWO, may 11g to 22g dextrose ako sa cutting.
at isa pang tanong, guitarist ka ba? hehe
baka sa next cutting phase gawin ko yung nabasa ko dito na alternate high protein/high carbs/low fat sa workout day and high protein/low carbs/high fat sa non-workout day.
yup nag gigitara ako sir hehehe..
thanks for the support hehe
Looking at your 2010 pics.. i bet your guns and traps a lotta biggy now
sir matanong ko lang how did you use your whey protein in a wrong way?
Thanks sir!
@XbrainXgain
I pm'd you the link
@jcumali008
eto yung naging mali ko:
I treated whey as a magical solution hehehe... I relied heavily on whey tapos di naman nagkakain. I took two to three scoop per day and I expected to be big. from my estimate, I am consuming around maximum of 80g to 96g of protein that time (including solid foods) which is way too low for my bodyweight. tapos nakikipag inuman pa, ayun nabale wala lalo yung whey. hehe ayun walang asenso hehe...
ahh, so mataas padin pala protein pag cutting.
yup sir nahalata ko kasi sa name mo sevenstring haha
haha wala ngang magandang gains pag nagrely lang sa whey.. at least know going straight ka na.. ika nga dumaan ka na sa trial and error..
good luck sir..
sir miguel, tama kelngan mataas din ang protein pag cutting..
yun lang madaming effort at time ang nasayang dahil sa trial and error. hehe... anyway, ang mahalaga natuto hehehe...
start na ng bulking phase ko ngayon! hehehehe
morning bfast:
1 scoop oat
1/2 scoop whey
1 tbsp olive oil
morning pre-workout:
250mL low-fat milk
1/2 scoop whey
morning PWO:
met-rx creatine 5g
1.5 scoop whey
65g dextrose
1hour PWO meal ko now:
2 scoops oatmeal
1 scoop whey
tapos ang next succeeding meals:
spam with black pepper 3 servings
4 eggs
180g brown rice
tbspns of olive oil (wala akong fish oil hehe)
total of: 2960cals (35% dito is carbs)
anyway, nakokontian ako sa rice, mukhang gusto kong i-angat ng 40% ang total carbs intake ko... hehehehe
Mas alam mo yung response ng katawan more than anyone else.
+1 tama importante we learn..
currently enjoying the bulking mode hehe...
no deadlifts,shrugs and squats daw muna muna as prescribed by my doctor, so yesterday sinwapang ko na ang lat pulldown machine. so ang workout ko kahapon is wide grip pull downs, narrow grip pull downs and bicep curls for back... heheheheh and its my first time to do a reverse pyramid training and ngayon ko lang ulit naramdaman yung DOMS na matagal ko ng na-miss heheheheh... I think I will be using RPT from now on. hehe
inuwian ako ni misis ng madaming lechon paksiw at relyenong bangus. yum yum!
Ni-remove ko muna ang oatmeal ngayong araw at sukang suka na ako heehehehehe... so 4cups of uncooked brown rice ako ngayon hehe I never realized na andami ko palang dapat kainin sa 2900+ calories heheehehe...
Breakdown for today:
22g of dextrose
5g creatine
5.5 scoops of whey
500mL of milk
8 tbsp (10ml) of extra virgin olive oil (andami!)
4 x 1/3 cup of brown rice
lots of relyenong bangus and paksiw na letchon (nag estimate na lang ako ng P/C/F content nito)
Summary for today:
PROTEIN GRAMS 181.425
CARB GRAMS 265.3
FAT GRAMS 130.241666667
TOTAL CAL 2959.075
====================================================================================================
PERCENT CARBS 35.8625584009 %
ang tiyaga mong mag convert tol, ako kain lang nang kain hehe
ok lang naman kain ng kain, basta may moderation. ako kasi nung una, talagang kain ng kain. pag may inalok sa akin na pagkain, siguradong papasok sa tyan ko yun. kahit junk or sweets. in short, nawalan na ng control kasi ang mindset ko nung is "di bale na, nagbubulk naman ako." kaya in the end, sa "catabolic" cutting ako nagtatagal hehehehe...
now kelangan kong bantayan yung carb intake ko. 35% for now. experimental stage sa ngayon kasi I'm curious kung ok ba ang 35% or 40%...
presently, andami kong nakain for 2900 calories... pero di pa tapos yung last meal ko na kukumpleto sa 2900cals ko kasi sobrang busog pa ako sa last meal hehe kaya gising pa ako hehehee...
today is workout day (pure shoulders lang muna because of my lower back injury), I upped my carbs from 35% to 45% (maybe Im silly today hehe) just for testing. and it is very too much pala haha... andaming brown rice... I don't know kung kakayanin ko itake ang ganito araw araw kasi suko talaga ako sa dami hehe (nagdadalawang isip na ako kanina kung mag incorporate na din ako ng mass gainer sa diet ko hehe). unang plan ko today is bawasan ko ng konti ang brown rice tapos magdala na lang ako ng toblerone at kitkat sa office para doon ko kunin yung other carbs haha... (bad idea. but kung isasabay ko ang chocolate bars after eating brown rice, magbabago din ang GI nun di ba?).. anyway mamaya sa bahay, magluluto si misis ko ng veggies, don ko na lang siguro kunin yung ibang carbs...
right now, nasa 2900calories lang ako and 45% pa lang yung carbs ko, I can't imagine yung mga nasa 4000+ calories tapos nasa 50% yung carbs. mukhang mahirap abutin yun ng purong solid foods (or may mga carb dense pang pagkain na di ko pa alam sa ngayon?)
tomorrow, i'll be back to 34% to 37% carbs muna.
medyo hinay hinay ako sa back exercises kasi may back pain ako ngayon.
medyo di stable ang carbs intake ko, minsan pumapalo ng 45%. pero most of the time naglalaro lang sa 34% to 37%. Im on my 3rd week bulking phase, and nothing special pa, I gained little muscle and gained less fats (much less than nung last last bulking cycle ko hehe) hehehehe... I would say na effective pag computed ang calories kasi very controlled ang pumapasok sa bibig. May mga cheat meals madalas, pero sinasama ko siya sa macro's ko.
I am playing table tennis nowadays alot, so I think nakaka affect sa bulking ko yun kasi parang cardio na siya.
Im not inclined to do heavy cutting phase anymore sa next cutting cycle ko. ung lalabas ang abs, eh di lumabas na lang siya heheheh... basta less priority na ang abs. lol
It's my 4th week taking creatine (Met-RX brand, around 900 pesos sa CnC) and I can now slowly feel the effect (strength gain). 5g per day. no loading phase
Back, Biceps, Legs Day (Im a fan of Reverse Pyramid Training now hehe)
Narrow Grip Pull Down
160lbs 4sets x 6-8reps
Wide Grip Pull Down
140lbs 3sets x 6-8reps
Seated Cable Row (can't go heavy, ramdam ko yung kirot sa lower back ko kanina nung nag 170 ako)
130lbs 2sets x 6-8reps
One-hand shrugs (I miss my 320lbs standing shrugs)
100lbs 3sets x 14-16 per traps
One-arm Preacher Biceps Curl
80lbs 3sets x 5-7reps per arm
Seated Calf Extension
400lbs 3sets x 8-12reps
Leg Extension
230lbs 2sets x 5-7 reps
Seated Leg Curl
140lbs 2sets x 5-7 reps
Diet and Nutrition for today:
Pre- Workout Breakfast:
2 x slices of Gardenia WholeMeal bread
2 x 16g (10mL level spoon) Peter Pan Reduced Fat Peanut Butter Crunchy
1 x 200mL low-fat milk
Post Workout:
1 x 25g whey
1 x 49g dextrose
multivitamins
1hours after:
1 x horlicks breakfast cereal
1 x 25g whey
For the rest of the day:
210g(measured raw) brown rice
4 eggs including yolk
1 can tuna in polyunsaturated oil
toblerone 100g fruits and nut (yeah!)
Before sleep:
1 x 200mL low fat milk
1 x 25g whey
1 x 16g (10mL level spoon) Peter Pan Reduced Fat Peanut Butter Crunchy
1 x 15mL extra virgin olive oil
Total calories: ~3350 (44% carbs) + (depende kung ano ang ulam mamaya sa bahay hehe)
next week baka baguhin ko yung diet and nutrition ko, kontian ko lang fat intake ko sa training day, tulad nung nabasa ko doon sa isang thread.
Pic na lang inaantay ko sa journal mo ehehe.
Di ka ba natatamisan masyado sa 49g ng dextrose?
Hinahalo mo na mismo sa Whey mo?
Di ko siya sinasama sa whey. Lalong tumatamis pag magkasama. Inuuna ko muna crea at dex. Tapos hiwalay na shake ang whey