Changes in my life
mufster
Posts: 132
Hello, baguhan po ako sa pag bubuhat and tried to start IF last month (February 2013) without IF (190 LBS) current weight 172 LBS (updated April 23, 2013) then workout ko is 5 x 5 SL by mehdi but back to zero ulit ako kasi panay skip ako sa workout due to time. Right now eto current workout ko .
WORKOUT A
SQUAT ATG
BP
BOR
WORKOUT B
SQUAT ATG
OP
DL
Calories during Workout (2311)
Calories during Restday (1798)
Week 1
March 27, 2013 (FASTED WORKOUT)
Squat ATG: 55 LBS X 5 x 5
OP: 20 LBS x 5 x 5
DL: 70 LBS x 5 x 5
Post work out meal:
2 cups of rice
2 servings of pork chop
2 Egg fried Large
Dinner
1 cup of rice
1 serving of pork chop
1 egg
Total Protein Calories 388
Total Fat Calories 313.2
Total Carbo Calories 856
Total Calories A Day 1557.2 (Quite low from the targetted fat loss calorie)
Tama kaya yung mga kinakain ko? Do I need to add supplements like fish oil? Whey protein?
Sometimes nakakaramdam ako ng gutom dala ba mababa calories a day ko?
During fasted hours I usually intake 1 can coke zero or light. 1 black coffee and 1000ml water.
(Meron din pala ako problem sa knee kaya nag tatake ako ng glucosamine... na operahan narin)
WORKOUT A
SQUAT ATG
BP
BOR
WORKOUT B
SQUAT ATG
OP
DL
Calories during Workout (2311)
Calories during Restday (1798)
Week 1
March 27, 2013 (FASTED WORKOUT)
Squat ATG: 55 LBS X 5 x 5
OP: 20 LBS x 5 x 5
DL: 70 LBS x 5 x 5
Post work out meal:
2 cups of rice
2 servings of pork chop
2 Egg fried Large
Dinner
1 cup of rice
1 serving of pork chop
1 egg
Total Protein Calories 388
Total Fat Calories 313.2
Total Carbo Calories 856
Total Calories A Day 1557.2 (Quite low from the targetted fat loss calorie)
Tama kaya yung mga kinakain ko? Do I need to add supplements like fish oil? Whey protein?
Sometimes nakakaramdam ako ng gutom dala ba mababa calories a day ko?
During fasted hours I usually intake 1 can coke zero or light. 1 black coffee and 1000ml water.
(Meron din pala ako problem sa knee kaya nag tatake ako ng glucosamine... na operahan narin)
Comments
pang araw araw ba yang porkchop? hehe
PERCENTAGE BASED FROM TOTAL CAL: 1557.2
PERCENT PROTEIN 24.9165168251 %
PERCENT CARBS 54.9704597996 %
PERCENT FAT 20.1130233753 %
looks good. In my opinion, I would up the fats (or protein) para ma-normalize ang carbs to 50% (or lower) at mahit yung target cals
adding 1 and 1/2 tbsp of extra virgin olive oil:
PERCENTAGE BASED FROM TOTAL CAL: 1746.2
PERCENT PROTEIN 22.2196770129 %
PERCENT CARBS 49.0207307296 %
PERCENT FAT 28.7595922575 %
add some extra virgin olive oil sa diet mo sir. pandagdag din sa fat calories (+ good fats) yun para maabot mo ang target cals mo. try to experiment with other diets as well like high fat/low carbs diet.
good luck sa goals sir. seems you have a great start...
HOW BAD YOU WANT IT?
Yup sir, try ko different cycle ng high fat and low carbs diet. Try ko din yan virgin oil to add on daily or workout days to hit the macros
Pareho tayo ng height pero I think masyadong mababa ang daily calorie goal mo.
Hello din sir, medyo mababa nga calories ko minsan kulang kulang ako sa required ko. Pero since deficit naman ako kaya medyo okay lang din.
I plan do a high carb/ high protein low fat on workout days and high fat/ high protein low carbs on rest day...
Still skeptic about your IF/LG program? Better read this site Rippedbody
If you are using IF LG, must have yung carb cycling during workout days is carb loading at rest day is high fat low carb system.. both days will keep the protein high.
April 1, 2013 (FASTED WORKOUT)
Workout A:
Squat ATG: 60 LBS x5 x5
Benchpress: 40 LBS x5 x5
BOR: 40 LBS x5 x5
Post workout meal:
1 1/2 Tilapia
2 Cups of Rice
1 Cup cooked of Spaghetti noodles without salt
2 Egg Whites
1 Banana
Dinner:
1 Chicken Breast
1 250ml Low Fat Milk
1 Cup of Rice
2 Egg Whites
Total Protein A day 163.7
Total Fats A Day 28.8
Total Carbo A Day 249.2
Total Protein Calories 654.8
Total Fat Calories 259.2
Total Carbo Calories 996.8
Total Calories A Day 1910.8
Percentage Protein 0.342683693 34%
Percentage Fat 0.13564999 13%
Percentage Carbo 0.521666318 52%
Since I am trying the carb cycling hope tama eto mga kinakain ko...
Lunch (after IF)
2 Whole Egg scramble
1/2 Chicken breast
2 tbsp Peanut Butter
4 slices of Cheese
Diner
1 250ML Milk
2 pcs Burger steak (bigay sa kasama kanin)
1 half pounder burger (bigay carbo sa kasama)
Total Protein A day 129.1
Total Fats A Day 146.2
Total Carbo A Day 22
Total Protein Calories 516.4
Total Fat Calories 1315.8
Total Carbo Calories 88
Total Calories A Day 1920.2
Percentage Protein 0.26893032 26.89%
Percentage Fat 0.685241121 68.52%
Percentage Carbo 0.04582856 4.582%
SQUAT ATG: 65LBS x5 x5
OP: 25 LBS x5 x5
DL: 75 LBS X5 5
post workout meal
1 whole tilapia 350g
3 hardboiled egg white
1 1/2 cup rice
1 glass of milo
1 banana
1 can pineapple tidbits (dole)
Dinner
1 liempo
1 250ml melon milk
1 cup of rice
Total Protein A day 148.34
Total Fats A Day 39.71
Total Carbo A Day 212.1
Total Protein Calories 593.36
Total Fat Calories 357.39
Total Carbo Calories 848.4
Total Calories A Day 1799.15
Percentage Protein 0.329800183 32.98%
Percentage Fat 0.198643804 19.86%
Percentage Carbo 0.471556013 47.15%
@Jettie, yup hapit ako sa protein hahahaha ayan na taasan ko na
1 LBS home made burger
2 slices cheese
2 scramble egg
1 milk 250ml
2 tbsp peanut butter
1 scramble egg
1 slice of cheese
Total Protein A day 134.75
Total Fats A Day 143.7
Total Carbo A Day 26.3
Total Protein Calories 539
Total Fat Calories 1293.3
Total Carbo Calories 105.2
Total Calories A Day 1937.5
Percentage Protein 0.278193548 27.81%
Percentage Fat 0.667509677 66.75%
Percentage Carbo 0.054296774 5.42%
Need to lower down the total calories for deficit
Squat ATG: 70 LBS x5 x5
BP: 45 LBS x5 x5
BOR: 45 LBS x5 x5
out of my curiosity, nag try ako ng buong plate na 35 LBS x2 then added 2.5 LBS x 2 compared to barya plates and tried to DL. mas na tuwa na ako
DL: 75 LBS x5
Post workout meal
1 chicken breast
1 cup of Spaghetti noodles
500ml low fat Milk
2 cups of Rice
1 pineapple tidbits
Dinner:
350g tilapia
1 cup of Rice
2 egg whites hardboiled
Total Protein A day 138.1
Total Fats A Day 27.05
Total Carbo A Day 258.4
Total Protein Calories 552.4
Total Fat Calories 243.45
Total Carbo Calories 1033.6
Total Calories A Day 1829.45
Percentage Protein 0.301948673 30.19%
Percentage Fat 0.133072781 13.30%
Percentage Carbo 0.564978545 56.49%
Meal (lunch)
1 chicken breast
2 tbsp peanut butter
100g tilapia
2 cheese
1 250ml milk
1 scramble egg
Dinner:
2 tbsp peanut butter
1 250ml milk
1 serving of corned beef
2 scramble egg
Total Protein A day 121.9
Total Fats A Day 114.6
Total Carbo A Day 40
Total Protein Calories 487.6
Total Fat Calories 1031.4
Total Carbo Calories 160
Total Calories A Day 1679
Percentage Protein 0.290410959 29.04%
Percentage Fat 0.614294223 61.42%
Percentage Carbo 0.095294818 9.52%April 7, 2013 (restday)
Lunch:
1 serving of Porkchop
1 serving of corned beef
2 cheese
2 250ml milk
2 tbsp peanut butter
Dinner:
1 serving of Porkchop
2 tbsp peanut butter
3 scramble egg
Total Protein A day 123.7
Total Fats A Day 103.7
Total Carbo A Day 38
Total Protein Calories 494.8
Total Fat Calories 933.3
Total Carbo Calories 152
Total Calories A Day 1580.1
Percentage Protein 0.313144738 31.31%
Percentage Fat 0.590658819 59.06%
Percentage Carbo 0.096196443 9.61%
SQUAT ATG: 75 LBS x5 x5
OP: 30 LBS x5 x5
DL: 100 LBS x5 x5
Added workout:
Cable Crunch 3 failure set
Meal after workout:
2 cups of rice
1 cup of spaghetti noodles
100g chicken breast
1 250ml of non fat milk
3 egg whites hardboiled
1 serving of porkchop
Dinner:
2 scrambled eggs
1 Corn Large
1 125ml non fat milk
Total Protein A day 109.3
Total Fats A Day 36.8
Total Carbo A Day 197.4
Total Protein Calories 437.2
Total Fat Calories 331.2
Total Carbo Calories 789.6
Total Calories A Day 1558
Percentage Protein 0.280616175 28.06%
Percentage Fat 0.212580231 21.25%
Percentage Carbo 0.506803594 50.68%
Meal
600g homemade burger
3 Scrambled Egg
1 250ml milk
dinner
100g lechon from cebu (yahoo!)
1 250ml milk
Total Protein A day 185.9
Total Fats A Day 93.9
Total Carbo A Day 24
Total Protein Calories 743.6
Total Fat Calories 845.1
Total Carbo Calories 96
Total Calories A Day 1684.7
Percentage Protein 0.441384223 44.13%
Percentage Fat 0.501632338 50.16%
Percentage Carbo 0.056983439 5.69%April 10, 2013 (WORKOUT A)- fasted training
SQUAT ATG: 80 LBS x5 x5
BP: 50LBS x5 x5
BOR: 50LBS x5 x5
Meal after workout:
2 cups of Spaghettie noodles
1 cup of rice
3 250ml milk
2 egg white
1 scrambled egg
1 chorizo
1 chicken wing
Dinner
350g tilapia
1 rice
1 250ml milk
Total Protein A day 162.26
Total Fats A Day 44.05
Total Carbo A Day 241.4
Total Protein Calories 649.04
Total Fat Calories 396.45
Total Carbo Calories 965.6
Total Calories A Day 2011.09
Percentage Protein 0.32273046 32.27%
Percentage Fat 0.197131904 19.71%
Percentage Carbo 0.480137637 48.01%
Pagpapawisan siguro ako ng malamig niyan tapos manginig nginig, at mababaliw ako kakaisip sa pagkain haha, kahit cut ako (na may mga araw na nagiging bulk, sarap kumain e lol) di ko pa kaya umabot sa ganyan.
Bilib ako sayo at sa tiyaga mong magmath. Para na din tuloy tong journal ni si sir sevenstring puro numbero haha
with all due respect
bakit faster Training?
-30/-10 yung kinuha ko sa fast weight loss sa ifcalculator 1.7k yung sa restday ko which is sometimes na lolower ko lalo na pag off ko. Ang hirap nga, since night shift ako i have to think every night of what i will eat for the next day para ma hit lang macros minsan pag sosobra sinasakto ko nalang sa malapit na calories. Pero tama ka minsan gutom ako
meron na ako computation nyan with the help of other pbb members nabasa ko mga computation nila para ma adopt ko. Still on the learning curve para ma makabisado lahat.
Fasted training po. Since naka IF ako. 12nn-8pm ang Eating window ko po then 8pm-12nn (16 hours) fasting ko. Mag fafall sa 11am or earlier ang GYM hours ko usually, 11am-12nn or 10am-11am. So included po sya sa fasted workout. Depende pa kung marami tao sa gym sometimes, nakakain ako mga 1pm na....April 11, 2013 (Restday)
Meal Lunch
100g lechon ( last na pinaksiw na nila yung iba
3 scrambled Eggs
2 250ml Milk
2 tbsp peanut butte
Dinner:
4 pcs Pork bbq
3 scrambled Eggs
1 250ml Milk
Total Protein A day 158.8
Total Fats A Day 103.9
Total Carbo A Day 55.3
Total Protein Calories 635.2
Total Fat Calories 935.1
Total Carbo Calories 221.2
Total Calories A Day 1791.5 (sakto!)
Percentage Protein 0.354563215 35.45%
Percentage Fat 0.521964834 52.19%
Percentage Carbo 0.123471951 12.34%
Squat ATG: 90LBS x5 x5
OP: 35LBS x5 x5 (Failed set yung 4th... 4 reps lang nangatog
DL: 105 x5
Meal after workout
1 jamaican patty
3 slices of pizza
1 chicken breast
1 cup of rice
3 egg whites hardboiled
Dinner:
350g Tilapia
2 egg whites hardboiled
Total Protein A day 168.4
Total Fats A Day 68.25
Total Carbo A Day 180.2
Total Protein Calories 673.6
Total Fat Calories 614.25
Total Carbo Calories 720.8
Total Calories A Day 2008.65
Percentage Protein 0.335349613 33.53%
Percentage Fat 0.305802405 30.58%
Percentage Carbo 0.358847982 35.88%
Meal:
1 serving of Grilled liempo
3 Scrambled Egg
1/3 pound burger patty
Dinner
1 serving of Grilled Liempo
2 Scrambled Egg
1 serving of Smoked Ham
2 250ml non fat milk
Total Protein A day 157.8
Total Fats A Day 87.84
Total Carbo A Day 24
Total Protein Calories 631.2
Total Fat Calories 790.56
Total Carbo Calories 96
Total Calories A Day 1517.76
Percentage Protein 0.415876028 41.58%
Percentage Fat 0.520872865 52.08%
Percentage Carbo 0.063251107 6.32%
sakto din ang pagpili mo ng calorie intake mo para sa size and height mo, GJ
basta tuloy tuloy lang wag muna tingin sa timbangan at salamin, mabibigla ka nalang minsan pag silip mo sa dressing room ng mall nagsusukat ka, aba iba na itsura ko.
Salamat Sir Dalton!
Meal:
200g Grilled Liempo
3 scrambled egg
Dinner
5 Pork BBQ on stick
2 scrambled Egg
2 250ml milk
Total Protein A day 176.5
Total Fats A Day 78.5
Total Carbo A Day 43
Total Protein Calories 706
Total Fat Calories 706.5
Total Carbo Calories 172
Total Calories A Day 1584.5
Percentage Protein 0.445566425 44.55%
Percentage Fat 0.445881982 44.58%
Percentage Carbo 0.108551594 10.85%
First time na di ako makakapag workout ng fasted at medyo mataas ang fats sa pag kain due to celebration sa bahay.
Squat ATG: 95 LBS x5 x5
BP: 55 LBS x5 x5
BOR: 55 LBS x5 x5
Meal before workout:
1 cup of rice
1 cup of pancit canton guisado
2 scrambled egg
100g Lechon Kawali
1 slice of Leche Flan cake
1 medium scoop of ice cream vanilla
Dinner:
50g lechon kawali
1 cup of pancit canton
3 hardboiled egg
Total Protein A day 168.62
Total Fats A Day 79.1
Total Carbo A Day 168.2
Total Protein Calories 674.48
Total Fat Calories 711.9
Total Carbo Calories 672.8
Total Calories A Day 2059.18
Percentage Protein 0.327547859 32.75%
Percentage Fat 0.345720141 34.57%
Percentage Carbo 0.326732 32.67%