akeno's journal

akeno · June 2012

I started working out last year around february and stop last december. Next week balik ako ulit sa gym sa Eclipse Shaw.

I'll follow yung program ng Eclipse Gym yung Bill Star 5x5 for 12 weeks.

Bale ito yung program:

Bill Star 5x5 from Eclipse
Monday (Perform them in this order)
1) Bench Press
2) Squats
3) Dynamic rows

Wednesday (Perform them in this order)
1) Military Press
2) Deadlifts
3) Squats
4) Pull-ups

Friday (Perform them in this order)
1) Bench Press
2) Squat
3) Dynamic Rows

Meal Plan
Breakfast
Quaker multigrain oatmeal - 1 cup
Whey Protein - 2 serving

Meal 2 (Lunch)
Chicken breast - 2 breast, bone and skin removed
Broccoli - 1 cup chopped
Red and Green peppers - 1 cup chopped

Meal 3 (Dinner)
Chicken breast - 2 breast, bone and skin removed
Broccoli - 1 cup chopped
Red and Green peppers - 1 cup chopped
Whey Protein - 2 serving

Meal 4 - Before sleep
Whey Protein - 2 serving

Cumulative Stats:
100.8g Carbs
32.2g Fat
326.5g Protein
2023.9 Calories

Ito pala yung gamit kung tool:
Meal Plan - http://swole.me
Calories Calculator - http://www.freedieting.com/tools/calorie_calculator.htm

I'm not sure kung 190lbs parin ako ngaun. I'll adjust na lang yung meal plan pag na kuha ko na yung exact weight ko XD