Markieboy's Journal
markieboy
Posts: 113
Im not planning of having big muscles.. yung tama lang ang definition. primarily, since im fat, ang main target ko is to lose weight and lose my belly fats. hoho.. kaso ang hirap. ^^ hindi naman ako nagmamadali.. as you can see compare sa ibang journal, grabe yung change nila in a very short period of time.. ako, i dunno if this is ok from the first time i started working out til now (after 8 months)
wachatink?
wachatink?
Comments
thanks papi milkie!!!! :P
nice ink sir!
GL sa goal!
sa tingin nyo ok ba sya as a fat burner? ^^
Also, masyadong mababa cal intake mo, crash diet mangyayari sayo nyan the end result would be disappointing.
diba dapat mababa calorie intake para pumayat ako?
ano po ba magiging result ko pag ganito ginagawa ko? thanks!! ^^
basically, ayokong magmukang bouncer at bulto. my primary goal is mawala yung manboobs ko and fats all over my tummy. im not aiming for a 6-pack abs.. just a flat stomach with maybe an adonis belt. kung magka 6-pack abs, then bonus na lang sya.. hehehe. ayokong malaking muscles.. hehehe..
bawasan mo lang ng 500 calories per day ung maintainance calories po.. remember safe weightloss is ~ 1-2 lbs per week..
peace..
Your legs is our biggest muscle group and they support our upper body. Also, kung madali palakihin yan (unless you're a genetic freak) eh di sana mala troso na mga hita ko ngayon based sa binubuhat ko. Isa pa squats is the king of exercises, if you wanna lose fat and build your physique over all then start doing squats.
Do you wanna end up like this?
brokenlink ata yung pic na pinost mo papa oaks, di ko makita. ^_^ anyway, squats... i do squats before, turo nung trainer sa gym. pero tumigil ako, kase after oding squats, nahilo at nagsuka ako. bwahahahaha!!! LOL. ayun, sige il do squats ulit. ^^
regarding calorie intake, i guess, hindi naman siguro mababa, intermittent naman yugn diet ko na pinost ko sa status ko. its not a strict diet na nasusunod ko araw araw.nga pla, naglegtraining ako kanina.. usual 12 counts in 3 reps. 2 leg exercise sya. i dunnot what you call it. haha!!
btw nice ink.. ahehehe
DAY A: CHEST & ARMS
(I start first with cardio on elliptical machine for 30mins)
1. Barbell Flat Bench Press
SET 1: 10 reps on 100lbs
SET 2: 15 reps on 80lbs
SET 3: 20 reps on 50lbs
2. Barbell Incline Bench Press
SET 1: 10 reps on 100lbs
SET 2: 15 reps on 80lbs
SET 3: 20 reps on 50lbs
3. Barbell Incline Bench Press
SET 1: 10 reps on 100lbs
SET 2: 15 reps on 80lbs
SET 3: 20 reps on 50lbs
4. Bent-Arm Dumbbell Pullover
SET 1: 12 reps on 35lbs
SET 2: 11 reps on 35lbs
SET 3: 10 reps on 35lbs
5. Pec Deck Fly
SET 1: 12 reps on 100lbs
SET 2: 11 reps on 100lbs
SET 3: 10 reps on 100lbs
6. Dips
SET 1: 12 reps
SET 2: 11 reps
SET 3: 10 reps
7. Pull Crossover
SET 1: 12 reps on 80lbs
SET 2: 11 reps on 80lbs
SET 3: 10 reps on 80lbs
8. Flat Bench Dumbbell Flyes
SET 1: 12 reps on 30lbs
SET 2: 11 reps on 30lbs
SET 3: 10 reps on 30lbs
9. Concentration Curls
SET 1: 15 reps on 40lbs
SET 2: 14 reps on 40lbs
SET 3: 13 reps on 40lbs
10. Dumbbell One Arm Triceps Extension
SET 1: 12 reps on 20lbs
SET 2: 11 reps on 20lbs
SET 3: 10 reps on 20lbs
any comments on this? hihi..
1. Barbell Flat Bench Press
SET 1: 10 reps on 150lbs
SET 2: 15 reps on 110lbs
SET 3: 20 reps on 70lbs
2. Barbell Incline Bench Press
SET 1: 10 reps on 150lbs
SET 2: 15 reps on 110lbs
SET 3: 20 reps on 70lbs
3. Barbell Incline Bench Press
SET 1: 10 reps on 110lbs
SET 2: 15 reps on 70lbs
SET 3: 20 reps on 70lbs
question, ok lang ba tong reps ko? or is it too much? if i make the reps to 10,11,12... i can make the weights go higher pa. pahelp!