Work in Progress

jake555jake555 Posts: 23
in Personal Journals
mkqdh.jpg
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…
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Comments

  • DSmallDivideDSmallDivide Posts: 4,565
    tangkad nyu pala sir ngayun ko lang napansin hehehe.ok bago ako magbigay sir ng suggestions ko i just got a few more questions. I understand na weight loss po ang primary goal natin, though i'm curious to know kung anu po goal nyo pagdating sa physique? like do want to look like who? (say a celebrity perhaps?) tapos ung sa meal nyo nde naman kayo masyado nagkaka "mood swings" dyan kasi parang masyado yata onti yung meal nyo in my opinion. :smile:
  • jake555jake555 Posts: 23
    @DS, sa tangkad lang ako bumawi sir... hehe tama po kau, as of now my primary goal is to loss weight then afterwards build my body... pero kung my workout plan na ako i might incorporate the two goals... pwede kaya un?? sorry noob talaga ako sa ganitong topic... pagdating namn sa physique ang gusto ko sana is banatan ung chest ko kasi saggy cya... kung sa celebrity, si Tom Hardy, pangarap lang yan... pagdating sa foods, strict ako ngaun pero i see to it na once a week makatikim ako ng grilled chiken or any food na gusto ko matikman... onti ba ung food intake ko? can you suggest kung ano pa pwede ko e-add dyan... by the way hindi ako umiinom ng mga supplements... Sana my workout plan-beginners kayong ma device para magamit ko nxt week... thank in advance mga sir...
  • DSmallDivideDSmallDivide Posts: 4,565
    Tom hardy! yes idol ko din yun hahaha for the goal ok lang mag set ng madaming goals though one-at-time lang dapat. actually for your case may short-term goal ka na, so ang sunod is ung long-term goal mo naman. ok for the workout, train HEAVY and INTENSE i suggest checkout mo yung workout archives dito sa site and have a look at "5x5" training programs otr yung kay sean nalewanyj na 26 week workout program. "beginner friendly" yun sila pareho. now for the food sobrang kulang yung intake mo sir ng protein so my suggestion is increase mo sir "protein intake" mo meaning add more lean meat from fish, chicken, pork, or beef pili ka na lang po kung alin ang "pwede" sayu. you may also get protein from dairy products like cheese and milk, add mo na din legume like peanuts kung di mataas uric acid nyu po. clean enough naman yung diet mo sir so far check mo na din yung Leangains (IF) para sa diet protocols nyu pa. tapos for cardio, try using "HIIT" (pagoogle na lang po hehehe) protocols sa intervals nung cardio sessions mo.

    HTH... :smile:
  • bardagulbardagul Posts: 658
    welcome to the site! based on the pics medyo heavy boned ka din ata.. so try not to focus much on the weight loss part of your journey. :)

    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.
  • DSmallDivideDSmallDivide Posts: 4,565
    oong akoya bards mukhang malapad frame ni sir jake for almost a 6 footer guy hehehe. for sure mani lang yang 5x5 pag naka buo na sya proper foundations sa workout hehehe.
  • rotrot78rotrot78 Posts: 1,147
    ok, for me galing ako sa ganyang weight pero halata sa akin kasi 5'7" lang ako.. for me focus ka sa cardio muna mga 3x a week and ang work out mo ay 3x a week din seperate yan ha wag mo pagsabayin ang cardio and weightlifting. pagkatapos monitor your calories intake dapat mababa lang.. take note of this baba ang resistensya madali kang magkasipon or any nakakahawang sakit dapat maganda supplementation mo as in complete ang mga multivitamins mo like vitamin c etc.
  • SkillzdawgSkillzdawg Posts: 234
    un oh halos parehas tau sir ng weight dati, nasa 230lbs din ako, Diet+Cardio 3x a week+Gym 3x a week, pag d kaya ng oras kahit mag cardio ka after mo mag weights sa gym
  • jake555jake555 Posts: 23
    bardagul wrote:
    welcome to the site! based on the pics medyo heavy boned ka din ata.. so try not to focus much on the weight loss part of your journey. :)

    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.
  • monching11monching11 Posts: 7,273
    rotrot78 wrote:
    ok, for me galing ako sa ganyang weight pero halata sa akin kasi 5'7" lang ako.. for me focus ka sa cardio muna mga 3x a week and ang work out mo ay 3x a week din seperate yan ha wag mo pagsabayin ang cardio and weightlifting. pagkatapos monitor your calories intake dapat mababa lang.. take note of this baba ang resistensya madali kang magkasipon or any nakakahawang sakit dapat maganda supplementation mo as in complete ang mga multivitamins mo like vitamin c etc.

    +1

    Lift heavy sir, saka wag crash diet.
  • jake555jake555 Posts: 23
    rotrot78 wrote:
    ok, for me galing ako sa ganyang weight pero halata sa akin kasi 5'7" lang ako.. for me focus ka sa cardio muna mga 3x a week and ang work out mo ay 3x a week din seperate yan ha wag mo pagsabayin ang cardio and weightlifting. pagkatapos monitor your calories intake dapat mababa lang.. take note of this baba ang resistensya madali kang magkasipon or any nakakahawang sakit dapat maganda supplementation mo as in complete ang mga multivitamins mo like vitamin c etc.

    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.
    Skillzdawg wrote:
    un oh halos parehas tau sir ng weight dati, nasa 230lbs din ako, Diet+Cardio 3x a week+Gym 3x a week, pag d kaya ng oras kahit mag cardio ka after mo mag weights sa gym

    thank u skillzdawg, ok lang kaya na everyday ung cardio ko? ung ang binabanatan ko... :smile:
  • rotrot78rotrot78 Posts: 1,147
    kasi ako pinagsabay ko yang dalawa cardio and weghtlifting.. pero parang wala kang lakas sa isang araw feeling mo over trained ka imbis na gumanda katawan parang bagsak.. personal experience ko yan sir ha ako kasi cardio ko dati umaabot ko 1.5 hours sa park. kaya kinabukasan na ako ng weigtlifting para may lakas ka pa or focus ka pa mag weightlifting.. sir sabi nga ni sir monch lift heavy sa tingin ko hindi mo kaya gawin yan pag pinagsabay mo yung dalawa.
  • jake555jake555 Posts: 23
    monching11 wrote:
    rotrot78 wrote:
    ok, for me galing ako sa ganyang weight pero halata sa akin kasi 5'7" lang ako.. for me focus ka sa cardio muna mga 3x a week and ang work out mo ay 3x a week din seperate yan ha wag mo pagsabayin ang cardio and weightlifting. pagkatapos monitor your calories intake dapat mababa lang.. take note of this baba ang resistensya madali kang magkasipon or any nakakahawang sakit dapat maganda supplementation mo as in complete ang mga multivitamins mo like vitamin c etc.

    +1

    Lift heavy sir, saka wag crash diet.

    thank u sir monching11, noted po.
  • SkillzdawgSkillzdawg Posts: 234
    kahit mga 4x a week pwede na un, pero uunahin mo muna weightlifting ciempre, kasi pag inuna mo cardio wala ka nang lakas bumuhat nun
  • daltonkamotedaltonkamote Posts: 3,629
    ok ako naman hehe, 1st ok ang height mo paps, ok din ang short term goal mo, pwede ka naman mag cardio everyother day, lets say monday ka mag workout, tuesday mo is cardio naman, try mo din ang cardio mo eh 15 to 20mins lang, pero sprint rest mo is walking mga 20secs then sprint ka ulit, hanggang hindi mo na kayang tumakbo for 15mins, mas mainam to, mas mabilis ang pag tibok ng puso mabilis mag pump blood, kesa sa mahabang oras na jogging at nakakatamad, then ok din suggestion ng mga master sa 5x5 build strength ka muna bago ka sumabak sa medyo complicated na workout routines, then sa pagkain mo nman, parang ang baba naman, baka instead na mag burn ka ng fats eh mag hunger state ang katawan mo at bumagal lalo ang pag burn mo, lets say 1600 to 1800 calories a day ka with high protein diet and high fiber then drink lots of water makakatulong yan, and pwede ka mag burn ng fats and build muscle at the same time, pwede yan paps basta masipag ka lang and set mo ung mind mo sa goals mo, hindi tayo nag kakalayo ng weight before, hehehe! goodluck sa journey!
  • jake555jake555 Posts: 23
    @DK, salamat sa advice. pa assess nga po ng 1st week workout plan ko. i did'nt put any weight sa barbell di ko pa kc alam ang weight tolerarnce ko...:sport:

    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. :smile:
  • daltonkamotedaltonkamote Posts: 3,629
    ok naman yan, basta add lang ng weight every next session of wo. para mag gain ka, lahat naman nag sisimula sa mababa,
  • jake555jake555 Posts: 23
    tried the 5x5 workout (except sa chin ups) last night at nana-nakit katawan ko ngaun! pero ok ang feeling kasi finally nagsisimula na ako sa workout.

    @ask ko lang mga sir, ok ba ung vitamilk as supp ko? ok kasi siya sa panlasa ko... :)
  • daltonkamotedaltonkamote Posts: 3,629
    vitamilk is not a supp sir.
  • jake555jake555 Posts: 23
    ganun ba sir, kelangan ko na ba mag take ng supp? anung supp ang advisable to take?
  • monching11monching11 Posts: 7,273
    Soy yan di ba? iwas iwas po sa soy
  • jake555jake555 Posts: 23
    @monching11, noted sir... currently naghahanap ako ng supp na pwede kong gamitin, karamihan ata sa mga bb's ay gumagamit ng ON whey gold standard... ok ba siya?
  • DSmallDivideDSmallDivide Posts: 4,565
    @jake well supps are not really a requirement sa BB-ing, it's simply for "convenience" dahil mas mabilis sya ma-assimilate (tama ba?) ng katawan at mas madali sya i-prepare compared sa solid food. wala ka naman hypertension or may prob sa uric acid sir ano? kung wala, eat more meat, you may opt to drink milk (fresh milk and not soy milk), or eat legumes (like monggo or peanuts) and of course eggs (staple source of protein ito usually sa mga nagbi BB). stick ka muna sa solid food until nakapag adjust na ung katawan mo sa workouts mo. then perhaps by that time you may opt to use supps. :)

    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
  • monching11monching11 Posts: 7,273
    jake555 wrote:
    @monching11, noted sir... currently naghahanap ako ng supp na pwede kong gamitin, karamihan ata sa mga bb's ay gumagamit ng ON whey gold standard... ok ba siya?

    Pwede naman bro, pero if your nutrition/macros is not in check balewala ang whey.

  • jake555jake555 Posts: 23
    DSmallDivide wrote:
    @jake well supps are not really a requirement sa BB-ing, it's simply for "convenience" dahil mas mabilis sya ma-assimilate (tama ba?) ng katawan at mas madali sya i-prepare compared sa solid food. wala ka naman hypertension or may prob sa uric acid sir ano? kung wala, eat more meat, you may opt to drink milk (fresh milk and not soy milk), or eat legumes (like monggo or peanuts) and of course eggs (staple source of protein ito usually sa mga nagbi BB). stick ka muna sa solid food until nakapag adjust na ung katawan mo sa workouts mo. then perhaps by that time you may opt to use supps. :)

    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

    @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
  • DSmallDivideDSmallDivide Posts: 4,565
    ok lang naman kumain ng soy products every now and then pro keep it to a minimum at wag palagi.
  • jake555jake555 Posts: 23
    ^noted sir, buhat nanamn mamaya... no pain no muscles...! :-)
  • DSmallDivideDSmallDivide Posts: 4,565
    good luck sa buhat, log mo may sa journal mo sir. kwentuhan mo kami ha? :P
  • jake555jake555 Posts: 23
    DSmallDivide wrote:
    good luck sa buhat, log mo may sa journal mo sir. kwentuhan mo kami ha? :P

    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... :blush:
  • DSmallDivideDSmallDivide Posts: 4,565
    nice, its a good sign of your painful, hard but VERY rewarding (in many ways for sure) journey to fitness. so keep it up sir :smile:
  • ProlevelzProlevelz Posts: 1,162
    jake555 wrote:
    DSmallDivide wrote:
    good luck sa buhat, log mo may sa journal mo sir. kwentuhan mo kami ha? :P

    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... :blush:

    drink more water also to help recover your pain....

    habang tumatagal lalong bumibigat... nice yan sir...

    More more more...
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