lloyd's Voyage (SUMMER UPDATE)

lloydi12345

Hi PBBuilders!

Here's an update for the summer 2013.

here is an image of me without lifting weights yet:


here are my starting pictures: (Mid of December 2012)




_______________________________________________________________________

This is my current picture after 10 weeks bulk and 8 weeks cut: (Last Week of April 2013)



(04-30-2013)
First and foremost nagpapasalamat ako sa mga nagencourage sa akin na magbulk muna. Kung hindi ko talaga sinunod yung advice niyo dahil sa kakulitan ko eh malamang sobrang payat na payat ako hehe. So from the bottom of my heart I would like to express my deepest gratitude to all of you. Salamat po ng marami!

Anyways, on the last day of KETO I measured my arms and it was around 12.5" not flexed and 13" flexed. It's small IKR! Babawi na lang ako sa next bulk ko.

My 3 identical pictures were taken before holidays. I weighed 144 lbs there and with the unanimous suggestions of bulking yun ginawa ko rin! I did 10 weeks bulking and ended with a weight of 155.5 lbs. Then I started the cutting phase for 8 weeks mostly with extreme heavy lifts to maintain the muscle and with the help of KETO. No cardios ever kasi nanghihina ako sa cardio, I think hindi ko pa naman need at kaya pa sa diet. During KETO, I tried the 1st month for CKD and then last month was for TKD although medyo modified sya for me but still worked dahil bumababa pa rin yung weight ko and lumalakas ako. Yung weight ko naman on 4/27, the last day of KETO was 143 lbs. I used Omron body fat caliper and it showed 14.3%. I hope it's right LOL. I weighed again last night after the refeed then boom! my weight increased to 146.5 lbs.

During my cutting phase bumaba pala yung strength ko ng 15-20% Luckily hindi naman subsob sa lupa

So my goal was to go down to a body fat that would show my abs kahit kaunting form lang and ayun so far na achieve ko naman! Satisfied and happy with the results!  I felt really light weight and parang mas mabilis na ako tumakbo unlike dati sluggish na sluggish ako.

So back to bulk again. Here's my gameplan although ambitious I KNOW HEHEHE. I would be bulking until I reach 165lbs. I will do everything not to overshoot on the bodyfat of 16-17% (Impossible pero masarap mangarap eh hehe) from my bodyfat of 14%. My goal MIGHT still change kasi meron akong ka gym sa amin na 5'6 din pero 149 lbs tapos super big arms. I think 15-16". 15" lang talaga gusto ko and anything more than that will not look good for my height. Okay! so with my most inaccurate calculations lol it might take me somewhere 7-8 months to reach the weight. Then I'll do the cutting phase again for 2 months and aim for 155lbs and hope na 12-13% bodyfat. For now ito na lang muna goal ko. Saka na yung 10-11% bodyfat which is my last goal and maintenance na 

I would do everything to maintain my current body fat or kahit physique na lang kasi hindi talaga maiiwasan yung fat collection. I will try to gain slowly like 3-3.5 lbs a month. Hopefully 1.5-2 lbs of muscle. If makita kong unti unting nawawala na yung mga outline sa katawan ko then it means na masyadong nagsusurplus na ako and I'll adjust again my caloric intake or even squeeze in a week or two for cutting. I chose this approach kasi gusto kong makita ko talaga yung improvements on my physique. Of course results will keep you going.

Nutrition:
Caloric Surplus of 300-500 KCal. PCF - 35/30/35

[size=x-large]That's it! Happy Bulking![/size] :P

sevenstring

Welcome. Good luck sa goals

lloydi12345

sevenstring wrote:

Welcome. Good luck sa goals

Thanks sir
__________________________________

Workout for today:
Chest-
Inclined Bench Press 60x10 80x10 70x14 70x14
Flat Dumbbell Press 60x10 60x10 70x10 70x10
Inclined Dumbbell Flies 20x10 20x10 20x10 25x10

Shoulder-
Seated dumbbell presses 25x10 30x10 25x14 25x14
Barbell upright rows 30x10 40x10 50x10 50x10
Seated machine presses 20x10 20x10 25x10 25x10

Triceps-
Weighted Dips bodyweight+25lbsx10x3
Seated triceps extensions 25x10x3
Close-grip bench presses 30x10 40x10 40x10

Diet:
9am: 2 Slice Morcon, 8 spoons of oatmeal w/ Soya 1 cup, Green Tea
12pm: 6 oz chicken, 1 cup brown rice, 1 banana
2:30pm: 2 sliced wheat bread with peanut butter
4:30pm: 2 sliced wheat bread with peanut butter, 1 banana
6:30pm: 1 scoop whey protein
7:30pm: 4 egg whites 2 oz chicken
8:30pm: 2 cups pasta, 4oz chicken, 1 cup brown rice
12:00am: all the food until i got full (my last cheat day)

Mighty_Oak

Honest to goodness assessment of your current physique vis-a-vis your goals is that there's a big chance you might end up disappointed after 12 weeks.

You haven't build enough muscle mass yet so what is there to cut? Yes it's possible to have your ab muscles pop out but how would your over all physique look like? To be honest parang hinde ka nagbuhat ng 1 yr. with your current physique and how about your strength levels?

jcumali008

bulk ka pa sir before cut..good luck to your goals sir..

lloydi12345

Mighty_Oak wrote:

Honest to goodness assessment of your current physique vis-a-vis your goals is that there's a big chance you might end up disappointed after 12 weeks.

You haven't build enough muscle mass yet so what is there to cut? Yes it's possible to have your ab muscles pop out but how would your over all physique look like? To be honest parang hinde ka nagbuhat ng 1 yr. with your current physique and how about your strength levels?

Ganoon ba sir? minsan nahihinto ako ng 1 week sa pagbubuhat sa 1 year na iyon pero mga 6 times lang yata. Hindi pa pala ako nun masyadong seryoso sa first 6 months na pagbubuhat ko kaya kung ano makita ko sa mga poster na nakapaskin sa walls, gaya gaya lang hehe. Binawas bawasan ko na talaga yung pagkain ko nung 6 months lately. Kadadagdag ko pa lang yung 4 egg whites every night nung late 2 months sa 6 months na iyon akala ko malaking tulong na iyon (dahil na rin nga pala ito sa preparation ko para sa site na binabasehan ko, matagal ko ng nakita yung site pero I just kept it to MILDLY condition myself sa kainan kasi nakakasawa talaga ang eggs >.>). I think hindi na rin ako lumalaki masyado dahil talaga sa mahina akong kumain at never talaga ako nag take ng supplements. Gusto ko kasi natural lang lahat.

Yung sa buhat ko naman, matagal talaga yung improvement. Sabi ng may-ari ng gym doon sa amin ganoon din daw siya halos inabot ng matagal na panahon bago siya nakapag dagdag ng weight sa mga binubuhat niya kasi may mga taong mabagal mag improve (I think dahil na rin yun sa kinakain ko). Btw, yung may ari doon sa amin nag aral ng fitness course mga 3-4 years ata sa U.S.

Hindi ganoon kalalakas yung buhat ko pero yung ginagawa ko kasi nagfofocus ako sa muscle ko at hindi sa momentum o sa galaw. Yung iba napapaansin ko kasi na nagbubuhat nga ng mabibigat pero yung ibang parts naman ng katawan sinasama sa pagbubuhat. Halimbawa nito ay sa biceps. Yung iba kasi kapag nagbabarbell curls nasasama shoulders pati buong katawan napapagalaw. Ewan ko lang kung okay yun?

jcumali008 wrote:

bulk ka pa sir before cut..good luck to your goals sir..

Thanks sir.

---

Marami pong salamat sa mga suggestions and comments, I really appreciate them

So paano po yan? pede kaya yan habang nagbubulk ako posible kayang masheshred off ko yung fats at the same time? Ngayon talaga di ko na kinakain yung unhealthy foods tulad ng junk foods, alcohol, fatty foods like sisig, chocolate, ice cream, sweets, etc. Gumagamit na ako ng olive oil pang fry lagi to avoid fats.

Ano po yung gagawin ko kung magbubulk ako? Posible pa rin po ba na gayahan ko yung sa website na workout and meal routines? Sa diet ko naman okay lang po ba kung susundin ko pa rin yung meal? pero dadagdagan ko naman yung protein consumption ko, like instead of 1 scoop of whey protein gawin kong 3 scoops pero ididistribute ko throughout the day tapos 4 egg whites increase to 8 egg whites a day? magdadagdag rin po ba ako ng carbs?

Okay pa rin po ba yung 6 times a week na workout o babalik ako sa 4 times a week para lumaki pa? Kung meron naman po kayong mairerecommend na program suggest na lang po kayo

sevenstring

Browse some stickies here sa mga respective sections. There are lots of stickies here that provide good information.

XbrainXgain

Check your nutrition and magstick ka sa isang magandang weight training program sir. magcheck ka rin ng mga journals ng other members here.

lloydi12345

Nagbuhat ako kanina since wala pa akong feedback na nababasa and eto yung mga ginawa ko:

Tuesday:

Legs-
Squats in cage:
*units in pounds
140x10
160x10
180x10
200x10

Leg Press:
210x10
240x10
270x10
300x10

Deadlift:
110x10x4

Calves-
Calves raises in cage:
180x10x4

Seated calves raises:
50x10
60x10
70x10x2

Abdominals-
Knee lift:
25x4

Reverse crunches:
25x4
_____________________________________________

Thanks guys! I changed my mind na and changed my goal then! Bulking na goal ko for one month or two. I'll try my best to increase my mass. Need support!

Magbrobrowse2 muna ako dito ng mga threads para may magamit akong routines sa bulking.

XbrainXgain

Lakas ng squats mo bro. Keep it up.

lloydi12345

XbrainXgain wrote:

Lakas ng squats mo bro. Keep it up.

Salamat bro.
Iyan lang yung naipagmamalaki ko dre, hehehe nakaka full squats ako kahit mababa timbang ko, anyway cage lang naman kasi. Mahirap magsquat na kailangan mag balance though in later time mag ssquat talaga ako na wala sa cage for balancing.

XbrainXgain

Power cage o smith machine?

emon02

Imba lakas sa squats! :jd: Parang masyadong magaan ang deadlift mo sir. Most ng nakikita ko mas malakas sa dl kesa sa squats. I think you can go heavier pa sa deadlift mo. Opinion lang

lloydi12345

XbrainXgain wrote:

Power cage o smith machine?

nalilito ako hehe kasi nasa cage kaya tinawag kong cage, smith machine yata kasi hindi ko na kailangan mag balance kasi nkalagay na siya doon.

emon02 wrote:

Imba lakas sa squats! :jd: Parang masyadong magaan ang deadlift mo sir. Most ng nakikita ko mas malakas sa dl kesa sa squats. I think you can go heavier pa sa deadlift mo. Opinion lang

Thanks sir, kakaumpisa ko lang ng deadlift, 3 weeks pa lang. Never kasi ako dati nag deadlift kasi napapangitan ako sa routine then after some late research nalaman ko kailangan pala yun and I missed it a lot sa lifting hehe. Sige sir subukan ko magdagdag.

bioman

smith machine yon, mas mainam sa power cage, para sa akin

lloydi12345

bioman wrote:

smith machine yon, mas mainam sa power cage, para sa akin

yes sir, pero sa sunod na lang yata? 110 lang kaya ko sir sa last set kapag balancing eh tsaka may nagaabang pa sa likod ko kasi bka ma out of balance ako,

acido

Mahirap po sa smith machine mag squats masama sa tuhod po kasi hindi natural yung angle.

DregPitt

wala din cage samin. smith machine rin gamit ko. anghirap nga nun. wala kasing gym dito na may cage eh.. T_T

RabaDaBango

lloydi12345 wrote:

bioman wrote:

smith machine yon, mas mainam sa power cage, para sa akin

yes sir, pero sa sunod na lang yata? 110 lang kaya ko sir sa last set kapag balancing eh tsaka may nagaabang pa sa likod ko kasi bka ma out of balance ako,

IMO start light sir. para masanay ka sa form. tapos dagdag lang ng dagdag every session. since ayun din naman yung tinuturo ng SL 5x5.

emon02

^+1 to that. di baleng magstart ng lighter weight basta ensure yung proper form. para hindi sayang ang time and effort.

sevenstring

^ +2. at para iwas injury.

lloydi12345

Sige guys, iiwan ko na yung smith machine at mag mamano mano na ako. Thanks!

DregPitt wrote:

wala din cage samin. smith machine rin gamit ko. anghirap nga nun. wala kasing gym dito na may cage eh.. T_T

mahal yata eh hehehe, bili ka na lang kaya?

DregPitt

aw. wala ko pambili sir. maghanap nalang ako ng gym na meron. may bagong platinum gym dito eh sana meron. nakukulangan din kasi ako sa dumbells sa gym namin. hanggang 45lbs lang. bitin tuloy.

kakainggit squats mo. 80-90 lbs lang ako jan eh. hirap na hirap pa. hahahaha!

allen101

Last time I checked 130x6 lang squat ko.
Ang hina no?
Pero free weights yan at ass-too-grass.
In my opinion wala ka pa masiyadong makikitang gains sa 1-2months na bulk mo (except if you're on roids). Ako nga 1 yr na nagbubulk e ang liit pa din ng katawan ko hehehe.
Wag tayo magmadali bro, alam ko malapit na ang summer kaya madaming naghahapit na magpalitaw ng "ABS" dito. Pero aanuhin natin ang 6 pack abs kung nakadamit naman tayo most of the time? Worth it ba na isacrifice yung size and strenght para sa ilang oras na nakahubad tayo sa beach? O mas ok yung kahit nasaan ka namumutok mga muscles mo kahit naka damit ka? Hehe. We're just talking about the physique here ah kasi siyempre kailangan pa din natin palakasin core natin.
Ano pa nga tanong mo? Ang dami kasi e basa basa ka lang ng mga journals siguro madami ka matutunan
Welcome btw.

lloydi12345

DregPitt wrote:

aw. wala ko pambili sir. maghanap nalang ako ng gym na meron. may bagong platinum gym dito eh sana meron. nakukulangan din kasi ako sa dumbells sa gym namin. hanggang 45lbs lang. bitin tuloy.

kakainggit squats mo. 80-90 lbs lang ako jan eh. hirap na hirap pa. hahahaha!

sir smith machine gamit ko kaya mataas yun!hahaha lipat ka na lang kasi sa extreme gym hehehe..

allen101 wrote:

Last time I checked 130x6 lang squat ko.
Ang hina no?
Pero free weights yan at ass-too-grass.
In my opinion wala ka pa masiyadong makikitang gains sa 1-2months na bulk mo (except if you're on roids). Ako nga 1 yr na nagbubulk e ang liit pa din ng katawan ko hehehe.
Wag tayo magmadali bro, alam ko malapit na ang summer kaya madaming naghahapit na magpalitaw ng "ABS" dito. Pero aanuhin natin ang 6 pack abs kung nakadamit naman tayo most of the time? Worth it ba na isacrifice yung size and strenght para sa ilang oras na nakahubad tayo sa beach? O mas ok yung kahit nasaan ka namumutok mga muscles mo kahit naka damit ka? Hehe. We're just talking about the physique here ah kasi siyempre kailangan pa din natin palakasin core natin.
Ano pa nga tanong mo? Ang dami kasi e basa basa ka lang ng mga journals siguro madami ka matutunan
Welcome btw.

Hehe salamat sir sa motivation ha? I appreciate it. I changed it btw from 1-2 months to 2-3 months na Actually it really depends kapag maadik pa ako sa bulking hehehe baka dagdagan ko pa. Though, I will really challenge myself na makuha yung bulk in 2-3 months. I changed my mind setting na from easy to challenging routines na. Actually oo gusto ko isacrifice yung size at strength para magka abdominals kasi ito na ang last summer ko dito sa bansa. I don't know kasi kung makapagbubuhat pa ako sa ibang bansa kasi sabi raw nila mahal na mag weight lifting doon and baka mapabili na lang ako ng home equipments.

Salamat po sa pagwelcom :)Sinimulan ko na nga pala yung 5x5 routine ko.

Wednesday
Meal:
6:30 - 5 spoonful of Oatmeal, 1 Glass SoyaMilk, 1 Cup Green Tea, 1 banana
10:30 - 2 cups rice, 1 serving viand chicken breast, 1/2 serving vegies *ganito lang po yung sineserve sa canteen eh
2:30 - 1 plate spaghetti
4:30(PreWo) - 1 cup rice, 1/2 chicken viand serving, 1 banana
8:00(PostWo) - 2 scoops whey protein, 4 egg whites
9:00 - 2 cups rice, 1 viand, 1 banana

Will be increasing egg whites to 6 per day starting today.
Dagdag pa kaya ako ng 1 scoop of whey protein a day?

Workout: (WeightxRepsxSets)
Military Press (Warmup-50x3x2),70x5x5

Deadlift (Warmup-70x3x2), 120x5x1, 140x5x4 *tinaasan ko na sir emon02

Squat (Warmup-40x5x1), 70x5x1, 100x5x4 *kakasquat ko lang po sa smith machine nung Tuesday

Pullups (Warmup-BWx1.5x2), BWx2, BWx2.5, BWx3.5, BWx3, BWx4 *hindi siya consistent T_T

Knee-lifts BWx25x5

Okay lang kaya yang buhat ko guys?

emon02

Ahahaha xD nice. Question ano yung parang 1.5,2.5 sa pullups? Half rep?

bioman

di pag 5x5 una lagi squat

lloydi12345

emon02 wrote:

Ahahaha xD nice. Question ano yung parang 1.5,2.5 sa pullups? Half rep?

Half rep lang hehe ewan ko bakit ganoon paiba iba.

bioman wrote:

di pag 5x5 una lagi squat

Uhm paano yan? Sabi daw kasi sa eclipse gym by order daw eh? uunahin ko yung squat?




Comments naman po sa diet? May idadagdag pa kaya ako?

dorobo

acido wrote:

Mahirap po sa smith machine mag squats masama sa tuhod po kasi hindi natural yung angle.

Gusto ko yung signature mo bro.. try ko nga mag squat ng barefoot.. kahit mejo madumi sa garahe namin heheAraw araw soya milk mo? Gawin mo nalang milk.. full cream, skim milk.. etc..

Dagdag ka ng broccoli sa diet pang lessen ng estrogen..
Pati peanuts, almonds and walnuts pang healthy fats

Mejo madadagdagan nga lang ang gastos sa budget mo hehe

lloydi12345

dorobo wrote:

acido wrote:

Mahirap po sa smith machine mag squats masama sa tuhod po kasi hindi natural yung angle.

Gusto ko yung signature mo bro.. try ko nga mag squat ng barefoot.. kahit mejo madumi sa garahe namin heheAraw araw soya milk mo? Gawin mo nalang milk.. full cream, skim milk.. etc..

Dagdag ka ng broccoli sa diet pang lessen ng estrogen..
Pati peanuts, almonds and walnuts pang healthy fats

Mejo madadagdagan nga lang ang gastos sa budget mo hehe

lactose intolerant po ako eh, kaya soya yung iniinom ko. Yes araw araw 1 glass. Mali pala lagay ko doon. Hindi siya 1 cup, 1 glass pala.

Yung peanuts naman marami sa bahay peanut butter. Isasama ko na rin. Thanks sir!

Sige add ko yung broccoli pero what about estrogen?

Isoflavones found in soy (like genistein and diadzein) block some receptor sites where estrogen binds to cells.

So nakakatulong na rin yung soy milk ko? hehe

jcumali008

lloydi12345 wrote:

dorobo wrote:

acido wrote:

Mahirap po sa smith machine mag squats masama sa tuhod po kasi hindi natural yung angle.

Gusto ko yung signature mo bro.. try ko nga mag squat ng barefoot.. kahit mejo madumi sa garahe namin heheAraw araw soya milk mo? Gawin mo nalang milk.. full cream, skim milk.. etc..

Dagdag ka ng broccoli sa diet pang lessen ng estrogen..
Pati peanuts, almonds and walnuts pang healthy fats

Mejo madadagdagan nga lang ang gastos sa budget mo hehe

lactose intolerant po ako eh, kaya soya yung iniinom ko. Yes araw araw 1 glass. Mali pala lagay ko doon. Hindi siya 1 cup, 1 glass pala.

Yung peanuts naman marami sa bahay peanut butter. Isasama ko na rin. Thanks sir!

Sige add ko yung broccoli pero what about estrogen?

Isoflavones found in soy (like genistein and diadzein) block some receptor sites where estrogen binds to cells.

So nakakatulong na rin yung soy milk ko? hehe

try mo sir yung lactose free na milk.