Isa sa mga napansin ko, if you are gaining muscle mass, measuring gains through photos is a bit discouraging. Why? Building muscle is a very slow process especially when you compare it with how you progress with fat loss. Night and day difference.
Suggestion lang, better to go with weight, girth and strength measurements to gauge your progress better.
Sabi nga ni Dan John, "If you ain't measuring, you are just guessing!"
Keep it up! Head down and proceed with the daily grind!
Why not do it both?
You can do both, what I'm just pointing out is photos alone isn't enough. You need to have a better benchmark to gauge your progress.
Isa sa mga napansin ko, if you are gaining muscle mass, measuring gains through photos is a bit discouraging. Why? Building muscle is a very slow process especially when you compare it with how you progress with fat loss. Night and day difference.
this is actually quite true, 1 - 2 months ako nag pho photo op ( normally )to assess my gainz, muscle mass, fats, etc.( this is where I say that its true, di mo talaga makikita yung gainz after a month.) so..ang ginagawa ko rin eh nag titimbang ako every other week, ( which is quite depressing din, since whatever I do, I'm stuck at 165lbs.). Now, about the photo op, that's where I can visibly see what's changing in my body. Yun nga lang, doble kara to, pati fats na nagain mo makikita mo. In the other side naman ...
Suggestion lang, better to go with weight, girth and strength measurements to gauge your progress better.
This is true as well, I've seen my number of reps as well as my poundage increasing . I may not see my weight go up, but my max lbs. before are my warm up right now ( mostly on Isolation, LOL! ) , you may feel fat, sluggish, weak or strong, but the iron won't lie, A 200 - 300 lbs. deadlift / squat is still a 200 - 300 pound.
Marami kasi variables, kaya you have to cover all grounds. Gaya ng sabi mo, it's practically discouraging checking progress on your photos alone, or your weight is stuck, pero girths and strength are still increasing. Kung photos alone lang ginamit mo, chances are, you will see little to no progress which leads up to disappointment and makes you wonder if you are really doing the right thing.
Pero if you covered all grounds, you'll see that you did have a good progress! Not visible to the naked eye, but it's still progress. And that's what keeps you going and clearly says whether you are heading the right direction or not.
How would you know if you need to make adjustments if you are not assessing your progress properly? Use all the right tools at your disposal. Leave no stones unturned. Hehe!
Pull Ups
Set 1 : 0.0x6
Set 2 : 0.0x6
Set 3 : 0.0x5
Barbell Bench Press
Set 1 : 70.0x8
Set 2 : 90.0x6
Set 3 : 110.0x5
Set 4 : 120.0x6
Set 5 : 140.0x3 > not in the zone,practiced auto regulation, kahit my spotter na naka antabay, better be safe than sorry,
Set 6 : 110.0x9
Cable Lower Chest Raise
Set 1 : 40.0x8
Set 2 : 50.0x8
Set 3 : 50.0x8
Barbell Standing Military Press
Set 1 : 50.0x8
Set 2 : 70.0x8
Set 3 : 60.0x8
Set 4 : 80.0x5
Dumbbell Shoulder Press
Set 1 : 45.0x8
Set 2 : 45.0x8
Set 3 : 45.0x6
Barbell Curl
Set 1 : 50.0x10
Set 2 : 60.0x10
Set 3 : 60.0x10
Barbell Bent Over Row
Set 1 : 70.0x10
Set 2 : 80.0x10
Set 3 : 100.0x8
Set 4 : 110.0x5
Set 5 : 130.0x5
Set 6 : 100.0x8
Weighted Tricep Dips
Set 1 : 10.0x10
Set 2 : 10.0x10
Set 3 : 10.0x10
Dumbbell Standing One Arm Triceps Extension
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
********************
July 22 2014
Barbell Deep Squat
Set 1 : 90.0x5
Set 2 : 110.0x5
Set 3 : 140.0x5
Set 4 : 160.0x5
Set 5 : 180.0x5
Set 6 : 140.0x8
Barbell Deadlift
Set 1 : 140.0x5
Set 2 : 170.0x5
Set 3 : 200.0x5
Set 4 : 230.0x2
Leg Press
Set 1 : 210.0x10
Set 2 : 250.0x10
Set 3 : 250.0x10
Leg Extensions
Set 1 : 70.0x10
Set 2 : 80.0x10
Set 3 : 85.0x10
Lying Leg Curls
Set 1 : 40.0x12
Set 2 : 45.0x12
Set 3 : 50.0x12
Seated Calf Raise
Set 1 : 110.0x15
Set 2 : 120.0x15
Set 3 : 120.0x15
Air Bike
Set 1 : 25 Rep
Set 2 : 30 Rep
Set 3 : 25 Rep
Sit Up
Set 1 : 20 Rep
Set 2 : 20 Rep
Set 3 : 20 Rep
this is actually quite true, 1 - 2 months ako nag pho photo op ( normally )to assess my gainz, muscle mass, fats, etc.( this is where I say that its true, di mo talaga makikita yung gainz after a month.) so..ang ginagawa ko rin eh nag titimbang ako every other week, ( which is quite depressing din, since whatever I do, I'm stuck at 165lbs.). Now, about the photo op, that's where I can visibly see what's changing in my body. Yun nga lang, doble kara to, pati fats na nagain mo makikita mo...
Wide Pull Ups
Set 1 : 6 Rep
Set 2 : 6 Rep
Set 3 : 6 Rep
Hammer Grip Pull Up
Set 1 : 0.0x5
Set 2 : 0.0x5
Set 3 : 0.0x5
Barbell Bent Over Row
Set 1 : 70.0x12
Set 2 : 90.0x10
Set 3 : 100.0x10
Set 4 : 110.0x10
Set 5 : 130.0x6
Wide Grip Lat Pulldown
Set 1 : 12.0x12
Set 2 : 13.0x12
Set 3 : 14.0x10
Cable Seated Row
Set 1 : 11.0x12
Set 2 : 12.0x12
Set 3 : 13.0x12
Dumbbell One Arm Row
Set 1 : 40.0x15
Set 2 : 40.0x15
Set 3 : 45.0x15
Dumbbell Shoulder Press
Set 1 : 40.0x12
Set 2 : 45.0x12
Set 3 : 45.0x10
Dumbbell Lateral Raise
Set 1 : 15.0x15
Set 2 : 15.0x15
Set 3 : 15.0x13
Barbell Up Right Row
Set 1 : 40.0x12
Set 2 : 50.0x10
Set 3 : 50.0x10
Cable Rope Face Pull
Set 1 : 4.0x12
Set 2 : 5.0x12
Set 3 : 6.0x12
## won't be able to train tomorrow, pre natal check up ni madam president, so hypertrophy Leg Day need to wait on another day
let me share this golden quote from Layne Norton
[size=medium]"I have news for you. If you achieved a great physique but you neglected your spouse, your kids, your family, your work, and were an asshole to be around... You aren't an inspiration. You are an asshole with a great physique... Nothing more."[/size]Rant #
taenang PLDT mydsl ,, 3 days na kaming walang stable connection, kailangan ireboot bago mag ka connection, after 5 minutes, wala na naman.. nyeta.
[size=medium]"I have news for you. If you achieved a great physique but you neglected your spouse, your kids, your family, your work, and were an asshole to be around... You aren't an inspiration. You are an asshole with a great physique... Nothing more."[/size]
modified nga lang, kase yung ibang exercise dun wala kaming equipment para dun, as well as sinasamahan ko minsan nang abs exercise and pull ups yung routine ko.
Barbell Deep Squat
Set 1 : 90.0x5
Set 2 : 110.0x5
Set 3 : 140.0x5
Set 4 : 160.0x5 >. felt mild discomfort at the bottom of the tear drop, just shrug it off since minimal lang naman
Set 5 : 180.0x5 > still feeling the mild discomfort at the bottom of the tear drop. Oh my, operation knee support ako sa tuesday LOL!
Barbell Deadlift
Set 1 : 140.0x5
Set 2 : 170.0x5
Set 3 : 200.0x5
Set 4 : 240.0x3 >> felt very heavy to me, could be the fact that even the negatives are VERY CONTROLLED since bawal ibagsak yung weights ( naka strike 1 na ko eh ehehe!)
Leg Press
Set 1 : 200.0x12
Set 2 : 200.0x12
Set 3 : 200.0x15
Standing Calf Raises
Set 1 : 210.0x15
Set 2 : 230.0x15
Set 3 : 260.0x15
Leg Extensions
Set 1 : 70.0x15
Set 2 : 80.0x16
Set 3 : 80.0x15
Lying Leg Curls
Set 1 : 35.0x15
Set 2 : 35.0x15
Set 3 : 35.0x15
Seated Calf Raise
Set 1 : 100.0x20
Set 2 : 110.0x20
Set 3 : 100.0x20
Crunches
Set 1 : 25 Rep
Set 2 : 25 Rep
Set 3 : 25 Rep
#will start my mini cut today, tatagal din nang sya nang 4 - 8 weeks max, I'll be dropping my TCAL from surplus to maintenance ( for 4 - 5 days tops ) then drop to deficit ( 10%). Will be incorporating Cardio on my routine as well. ( 2x per week. )
kung ako sayo bro add cardio lang muna. wag ka muna magbawas ng cals. kasi pag tumaas energy expenditure mo, yung surplas cals magmumukhang maintenance na.
kung ako sayo bro add cardio lang muna. wag ka muna magbawas ng cals. kasi pag tumaas energy expenditure mo, yung surplas cals magmumukhang maintenance na.
2600 Calorie ako per day sir vinch , so I was thinking of dropping it 2400 for 5 days then 2200 - 2000 moving forward, and Also sa Cardio, unfortunately , I don't have the luxury to run outdoor ( kahit anong gawin ko di ko talaga maisisingit, as well as wala akong matatakbuhan dito sa san juan ) , I was thinking of doing LISS treadmill lang / stationary bike ( 2 times a week preferably 30 Minutes). Alo about my training routine, I will still lift 5 times a week ( intense pa rin , no changes overall aside for the nutrition and cardio aspect)
ako yan din advice ni vinch eh, ginawa ko naman yun nga lang maintenance lang nangyari kahit construction diet ako but still maintenance pa rin akhit nag add ako ng mga cardio at bonus workout sessions.
Yun nga lang , pumapayat ako kahit di pa ko malaki lol abnormal na goal ko haha
ako yan din advice ni vinch eh, ginawa ko naman yun nga lang maintenance lang nangyari kahit construction diet ako but still maintenance pa rin akhit nag add ako ng mga cardio at bonus workout sessions.
Yun nga lang , pumapayat ako kahit di pa ko malaki lol abnormal na goal ko haha
nag lean out ka bro, minimal yung payat side, more like nawala "konti" ([size=small] pakonswelo, tropa naman tayo eh, hehe![/size] ) yung tyan mo.
sa treadmill pwede ka tumakbo. problem lang dyan is 3rd-8th week baka wala ka masyado room for adjustment kasi huhugot ka ng deficit both ways (less food + more work).
kung ako sayo dagdag ka lang 30minutes treadmill/bike after weights HIIT style for 2 weeks to prepare your body. Metabolism ang responsible sa fat burning, hindi si DEFICIT
kung ako sayo dagdag ka lang 30minutes treadmill/bike after weights HIIT style for 2 weeks to prepare your body. Metabolism ang responsible sa fat burning, hindi si DEFICIT
↑ this!
salamat dito sir vinch. Cge, I'll be doing this, So it's safe to say na same Total Calorie ako ( 2,600 ) then add lang nang HITT sa training, tama ba?Since Uso Selfie nang Wheels , here's mine :
##you can also see the accomulated fats in the bods kaya gusto kong mag mini cut, :P
@Jettie - oo parang ganun. kahit 15-20minutes lang ubos gasolina.
@rtravino29 -Oo. kasi lets say extra 150-200cals (maybe more) maburn mo sa added HIIT. So parang 2400cals lang yung intake mo nun diba. Ang approach mo dyan is boosting your metabolism to work double time para sya yung gumawa ng deficit for you by using more energy. Pag nagbawas ka kagad ng food thinking that by eating less e gagamitin ng katawan mo yung stored fat ALONE for energy, goodluck in the weeks to come. Parang unti unti mo din shinut down yung metabolism mo kasi hindi nya kelangan magburn strong. Worst case nagstore na lang sya ng energy (fat).
pansin mo ba yung mahilig mag crash diet at sige deficit? they dont have lean mass at parehas mga itsura nila sa huli.
pwede mo din tanong kay @Allen101 kung pano sya nagcut last year. I think he was dropping weight at 18calories per pound of BW.
it depends on your current goal. kung regular mo gagawin at part ng routine siguro 1-2x per week at mas ok na may sarli syang schedule. Pero yung aftet weights HIIT tuwing trip mo maglean out ng konti lang. Feeling ko lang kasi based sa bodytype mo and current development hindi advisable magbawas ng food to get lean. Kelan mo muna iconsider kung may kakayahan ba yung katawan mo na maghandle ng mass. pwede kasi mangyari long term e gumaganda katawan mo at nadedevelop pero stuck ka sa weight range na 150-155lbs. tapos mahirapan ka na maggain ng solid mass dahil sa urong sulong na pagkain.
[quote]Kelan mo muna iconsider kung may kakayahan ba yung katawan mo na maghandle ng mass. pwede kasi mangyari long term e gumaganda katawan mo at nadedevelop pero stuck ka sa weight range na 150-155lbs. tapos mahirapan ka na maggain ng solid mass dahil sa urong sulong na pagkain.[/quote]
sir vinch, can you enlighten me on this one, this is actually quite true, has been stuck on 165 lbs. now, max weigh na nakuha ko lang eh 167 - 168 lbs ata. after kung magkasakit, bumaba nang 150+ then back stuck again to 165 lbs.
Comments
You can do both, what I'm just pointing out is photos alone isn't enough. You need to have a better benchmark to gauge your progress.
this is actually quite true, 1 - 2 months ako nag pho photo op ( normally )to assess my gainz, muscle mass, fats, etc.( this is where I say that its true, di mo talaga makikita yung gainz after a month.) so..ang ginagawa ko rin eh nag titimbang ako every other week, ( which is quite depressing din, since whatever I do, I'm stuck at 165lbs.). Now, about the photo op, that's where I can visibly see what's changing in my body. Yun nga lang, doble kara to, pati fats na nagain mo makikita mo. In the other side naman ...
This is true as well, I've seen my number of reps as well as my poundage increasing . I may not see my weight go up, but my max lbs. before are my warm up right now ( mostly on Isolation, LOL! ) , you may feel fat, sluggish, weak or strong, but the iron won't lie, A 200 - 300 lbs. deadlift / squat is still a 200 - 300 pound.
Pero if you covered all grounds, you'll see that you did have a good progress! Not visible to the naked eye, but it's still progress. And that's what keeps you going and clearly says whether you are heading the right direction or not.
How would you know if you need to make adjustments if you are not assessing your progress properly? Use all the right tools at your disposal. Leave no stones unturned. Hehe!
Pull Ups
Set 1 : 0.0x6
Set 2 : 0.0x6
Set 3 : 0.0x5
Barbell Bench Press
Set 1 : 70.0x8
Set 2 : 90.0x6
Set 3 : 110.0x5
Set 4 : 120.0x6
Set 5 : 140.0x3 > not in the zone,practiced auto regulation, kahit my spotter na naka antabay, better be safe than sorry,
Set 6 : 110.0x9
Cable Lower Chest Raise
Set 1 : 40.0x8
Set 2 : 50.0x8
Set 3 : 50.0x8
Barbell Standing Military Press
Set 1 : 50.0x8
Set 2 : 70.0x8
Set 3 : 60.0x8
Set 4 : 80.0x5
Dumbbell Shoulder Press
Set 1 : 45.0x8
Set 2 : 45.0x8
Set 3 : 45.0x6
Barbell Curl
Set 1 : 50.0x10
Set 2 : 60.0x10
Set 3 : 60.0x10
Barbell Bent Over Row
Set 1 : 70.0x10
Set 2 : 80.0x10
Set 3 : 100.0x8
Set 4 : 110.0x5
Set 5 : 130.0x5
Set 6 : 100.0x8
Weighted Tricep Dips
Set 1 : 10.0x10
Set 2 : 10.0x10
Set 3 : 10.0x10
Dumbbell Standing One Arm Triceps Extension
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
********************
July 22 2014
Barbell Deep Squat
Set 1 : 90.0x5
Set 2 : 110.0x5
Set 3 : 140.0x5
Set 4 : 160.0x5
Set 5 : 180.0x5
Set 6 : 140.0x8
Barbell Deadlift
Set 1 : 140.0x5
Set 2 : 170.0x5
Set 3 : 200.0x5
Set 4 : 230.0x2
Leg Press
Set 1 : 210.0x10
Set 2 : 250.0x10
Set 3 : 250.0x10
Leg Extensions
Set 1 : 70.0x10
Set 2 : 80.0x10
Set 3 : 85.0x10
Lying Leg Curls
Set 1 : 40.0x12
Set 2 : 45.0x12
Set 3 : 50.0x12
Seated Calf Raise
Set 1 : 110.0x15
Set 2 : 120.0x15
Set 3 : 120.0x15
Air Bike
Set 1 : 25 Rep
Set 2 : 30 Rep
Set 3 : 25 Rep
Sit Up
Set 1 : 20 Rep
Set 2 : 20 Rep
Set 3 : 20 Rep
Done!
^These...
Good job bro! Kita ko na, anjan na yung improvement! nice nice nice!
Wide Pull Ups
Set 1 : 6 Rep
Set 2 : 6 Rep
Set 3 : 6 Rep
Hammer Grip Pull Up
Set 1 : 0.0x5
Set 2 : 0.0x5
Set 3 : 0.0x5
Barbell Bent Over Row
Set 1 : 70.0x12
Set 2 : 90.0x10
Set 3 : 100.0x10
Set 4 : 110.0x10
Set 5 : 130.0x6
Wide Grip Lat Pulldown
Set 1 : 12.0x12
Set 2 : 13.0x12
Set 3 : 14.0x10
Cable Seated Row
Set 1 : 11.0x12
Set 2 : 12.0x12
Set 3 : 13.0x12
Dumbbell One Arm Row
Set 1 : 40.0x15
Set 2 : 40.0x15
Set 3 : 45.0x15
Dumbbell Shoulder Press
Set 1 : 40.0x12
Set 2 : 45.0x12
Set 3 : 45.0x10
Dumbbell Lateral Raise
Set 1 : 15.0x15
Set 2 : 15.0x15
Set 3 : 15.0x13
Barbell Up Right Row
Set 1 : 40.0x12
Set 2 : 50.0x10
Set 3 : 50.0x10
Cable Rope Face Pull
Set 1 : 4.0x12
Set 2 : 5.0x12
Set 3 : 6.0x12
## won't be able to train tomorrow, pre natal check up ni madam president, so hypertrophy Leg Day need to wait on another day
let me share this golden quote from Layne Norton
[size=medium]"I have news for you. If you achieved a great physique but you neglected your spouse, your kids, your family, your work, and were an asshole to be around... You aren't an inspiration. You are an asshole with a great physique... Nothing more."[/size]Rant #
taenang PLDT mydsl ,, 3 days na kaming walang stable connection, kailangan ireboot bago mag ka connection, after 5 minutes, wala na naman.. nyeta.
100% true. Couldn't have said it better.
Bago lang to? Nice! visible na yung cuts ah :yahoo:
di ko alam kong matutuwa ako or hindi.. di po ako nag cucut, bulking ako hahahha!
Wide Pull Ups
Set 1 : 7 Rep
Set 2 : 7 Rep
Set 3 : 7 Rep
Dumbbell Bench Press
Set 1 : 45.0x12
Set 2 : 50.0x12
Set 3 : 55.0x12
Dumbbell Incline Bench Press
Set 1 : 40.0x12
Set 2 : 45.0x10
Set 3 : 45.0x8
Leverage Incline Chest Press
Set 1 : 70.0x12
Set 2 : 110.0x12
Set 3 : 120.0x10
Dumbbell Incline Fly
Set 1 : 25.0x15
Set 2 : 25.0x15
Set 3 : 25.0x15
Dumbbell Bicep Curl
Set 1 : 25.0x10
Set 2 : 30.0x10
Set 3 : 30.0x10
Dumbbell Hammer Curls
Set 1 : 25.0x10
Set 2 : 30.0x10
Set 3 : 30.0x10
Dumbbell Incline Curl
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 25.0x10
Cable Rope Triceps Pushdown
Set 1 : 9.0x12
Set 2 : 9.0x12
Set 3 : 10.0x12
Dumbbell Standing Triceps Extension
Set 1 : 40.0x15
Set 2 : 40.0x15
Set 3 : 40.0x10
Cable Rope Face Pull
Set 1 : 5.0x12
Set 2 : 6.0x12
Set 3 : 7.0x12
Done!
PHAT routine by Layne Norton
modified nga lang, kase yung ibang exercise dun wala kaming equipment para dun, as well as sinasamahan ko minsan nang abs exercise and pull ups yung routine ko.
Ma update na nga journal ko, LOL!
major doms on Glutes and Thigh
CNS fried ( sore neck, shoulder, upper back and laging gustong nakahiga ) :banghead:
Pull Ups
Set 1 : 7 Rep
Set 2 : 7 Rep
Set 3 : 7 Rep
Hammer Grip Pull Up
Set 1 : 8
Set 2 : 7
Set 3 : 6
Barbell Bent Over Row
Set 1 : 70.0x10
Set 2 : 90.0x10
Set 3 : 100.0x8
Set 4 : 110.0x8
Set 5 : 130.0x5
Reverse Lying T Bar Machine Row
Set 1 : 45.0x12
Set 2 : 50.0x12
Set 3 : 50.0x12
Wide Grip Lat Pulldown
Set 1 : 13.0x12
Set 2 : 14.0x12
Set 3 : 14.0x10
Cable Seated Row
Set 1 : 12.0x10
Set 2 : 12.0x12
Set 3 : 13.0x12
Dumbbell One Arm Row
Set 1 : 40.0x15
Set 2 : 40.0x15
Set 3 : 45.0x15
Dumbbell Shoulder Press
Set 1 : 45.0x12
Set 2 : 45.0x12
Set 3 : 45.0x11
Dumbbell Lateral Raise
Set 1 : 15.0x15
Set 2 : 15.0x15
Set 3 : 15.0x12
Cable Rope Face Pull
Set 1 : 6.0x12
Set 2 : 7.0x12
Set 3 : 8.0x12
Done!
Barbell Deep Squat
Set 1 : 90.0x5
Set 2 : 110.0x5
Set 3 : 140.0x5
Set 4 : 160.0x5 >. felt mild discomfort at the bottom of the tear drop, just shrug it off since minimal lang naman
Set 5 : 180.0x5 > still feeling the mild discomfort at the bottom of the tear drop. Oh my, operation knee support ako sa tuesday LOL!
Barbell Deadlift
Set 1 : 140.0x5
Set 2 : 170.0x5
Set 3 : 200.0x5
Set 4 : 240.0x3 >> felt very heavy to me, could be the fact that even the negatives are VERY CONTROLLED since bawal ibagsak yung weights ( naka strike 1 na ko eh ehehe!)
Leg Press
Set 1 : 200.0x12
Set 2 : 200.0x12
Set 3 : 200.0x15
Standing Calf Raises
Set 1 : 210.0x15
Set 2 : 230.0x15
Set 3 : 260.0x15
Leg Extensions
Set 1 : 70.0x15
Set 2 : 80.0x16
Set 3 : 80.0x15
Lying Leg Curls
Set 1 : 35.0x15
Set 2 : 35.0x15
Set 3 : 35.0x15
Seated Calf Raise
Set 1 : 100.0x20
Set 2 : 110.0x20
Set 3 : 100.0x20
Crunches
Set 1 : 25 Rep
Set 2 : 25 Rep
Set 3 : 25 Rep
#will start my mini cut today, tatagal din nang sya nang 4 - 8 weeks max, I'll be dropping my TCAL from surplus to maintenance ( for 4 - 5 days tops ) then drop to deficit ( 10%). Will be incorporating Cardio on my routine as well. ( 2x per week. )
Sana effective.
2600 Calorie ako per day sir vinch , so I was thinking of dropping it 2400 for 5 days then 2200 - 2000 moving forward, and Also sa Cardio, unfortunately , I don't have the luxury to run outdoor ( kahit anong gawin ko di ko talaga maisisingit, as well as wala akong matatakbuhan dito sa san juan ) , I was thinking of doing LISS treadmill lang / stationary bike ( 2 times a week preferably 30 Minutes). Alo about my training routine, I will still lift 5 times a week ( intense pa rin , no changes overall aside for the nutrition and cardio aspect)
Your thoughts ?
Yun nga lang , pumapayat ako kahit di pa ko malaki lol abnormal na goal ko haha
nag lean out ka bro, minimal yung payat side, more like nawala "konti" ([size=small] pakonswelo, tropa naman tayo eh, hehe![/size] ) yung tyan mo.
kung ako sayo dagdag ka lang 30minutes treadmill/bike after weights HIIT style for 2 weeks to prepare your body. Metabolism ang responsible sa fat burning, hindi si DEFICIT
↑ this!
salamat dito sir vinch. Cge, I'll be doing this, So it's safe to say na same Total Calorie ako ( 2,600 ) then add lang nang HITT sa training, tama ba?Since Uso Selfie nang Wheels , here's mine :
##you can also see the accomulated fats in the bods kaya gusto kong mag mini cut, :P
@rtravino29 -Oo. kasi lets say extra 150-200cals (maybe more) maburn mo sa added HIIT. So parang 2400cals lang yung intake mo nun diba. Ang approach mo dyan is boosting your metabolism to work double time para sya yung gumawa ng deficit for you by using more energy. Pag nagbawas ka kagad ng food thinking that by eating less e gagamitin ng katawan mo yung stored fat ALONE for energy, goodluck in the weeks to come. Parang unti unti mo din shinut down yung metabolism mo kasi hindi nya kelangan magburn strong. Worst case nagstore na lang sya ng energy (fat).
pansin mo ba yung mahilig mag crash diet at sige deficit? they dont have lean mass at parehas mga itsura nila sa huli.
pwede mo din tanong kay @Allen101 kung pano sya nagcut last year. I think he was dropping weight at 18calories per pound of BW.
I see, mas malinaw na ngayon, Will it be permanent to incorporate HITT ba to my routine? or just basically 1 - 2 months lang?
sir vinch, can you enlighten me on this one, this is actually quite true, has been stuck on 165 lbs. now, max weigh na nakuha ko lang eh 167 - 168 lbs ata. after kung magkasakit, bumaba nang 150+ then back stuck again to 165 lbs.