bro, nabasa ko na gusto mo mag organize ng GWO, eto ung link i up mo ito at post ka kung kelan mo plano para madami makasama laot kina sir jettie kayo tyak madami pang master makakasama
wowowow how much yan sir ? Para makapagtanita ako umaaasa lang ako sa special pass na nanggagaling sa fitness first (sadly wala na akong nakikitang free pass )Nabanggit mo yung Biggest Loser , baka lang gusto mong magbasa basa sir:, share ko lang yung napanood ko last sunday , hindi ko makita ang video kaya yang article na lang maishare ko sayo
balak ko nga rin yung caliper, kase definitely, mga nasa 23% above body phats ko.
Should I buy or should I not then master ?>
kung gusto mong may reference ka kahit papano, go, why not.
pero kung ako naman, tama si bro @Emman1986 , salamin na lang reference, puede mong sabihin " sabi nang salamin, nasa 15% ang body phats ko, " jk!
si misis naman bumili kaya ok lang sakin, pag sa allowance ko siguro kinuha yun, kamot ulo ako, pamalengke ko rin yun,
sir @jettie
Last week of april dayo ko sainyo sir, gwo tayo nila sir vinch, ayain mo na rin ung mga taga san andres
form check na rin pala,
sagot ko 1 scoop ng pre wo, LOL!
bro, post ka ng list ng gusto sumama before mag last week ng april sa GWO thread para maenganyo sumama yung iba nateng ka - PBB lalo na yung mga newbie at syempre ung mga masters
Barbell Bench Press
Set 1 : 75.0x5
Set 2 : 95.0x5
Set 3 : 115.0x5
Set 4 : 130.0x5
Set 5 : 155.0x3 > not in the zone, nag pa spot, wala din, 2 reps lang kinaya, 3rd rep, kinuha na niya. :banghead:
Set 6 : 120.0x8
Dumbbell Incline Bench Press
Set 1 : 45.0x10
Set 2 : 40.0x10
Set 3 : 50.0x8
Dumbbell Incline Fly
Set 1 : 30.0x12
Set 2 : 30.0x15
Set 3 : 30.0x12
Barbell Standing Military Press
Set 1 : 55.0x5
Set 2 : 65.0x5
Set 3 : 75.0x5
Set 4 : 80.0x5
EZ Bar Upright Row
Set 1 : 50.0x12
Set 2 : 50.0x12
Set 3 : 60.0x10
Dumbbell Lateral Raise
Set 1 : 10.0x15
Set 2 : 10.0x15
Set 3 : 15.0x12
Barbell Close Grip Bench Press
Set 1 : 70.0x8
Set 2 : 80.0x8
Set 3 : 90.0x6
Dumbbell Seated Triceps Press
Set 1 : 30.0x10
Set 2 : 40.0x10
Set 3 : 40.0x10
Cable Triceps Pushdown
Set 1 : 12.0x15
Set 2 : 12.0x15
Set 3 : 13.0x12
Post Work Out
1 scoop prostar
5g Creatine
Done!
Note to self :
pag nag gym sa umaga, wag uminom kinagabihan
major doms pag gising sa umaga..
bow.
Planning to follow IF Diet, since I'll be on 9 hours shift na next week, I'm planning to do this kind of schedule.
1PM - 8 PM > tulog
8PM - 9PM > 25% of daily calorie intake
9PM - 11AM> fasted state ( also time that I am at the office might get bcaa kung may pera)
9AM - 11AM > workout time
11AM- 12PM > Largest meal
calling sir @jettie / other masters there.Care to check if this is correct bro?
If not, puedeng pa adjust,
thanks @jettie,
just to confirm, does it necessarily need to be 16 /8 ba? also, Im doing some back reading on your journal sir, di ko makita yung time protocol na sinunod nyo, hehe! ang nabasa ko lang was yung time na nabreak nyo na yung fasting state nyo. pwedeng pahingi nang example protocol on a 10PM - 7AM schedule.
actually the reason why I chose the 14 hours fasted state and 8 hours feeding state is because of the work schedule, 10PM to 7 AM na sched ko for 1 quarter , also, I was hoping that I can start my fasted state pagkatulog + hours sa work, then break the fast after work out.
no, it does not necessarily mean na you have to do 13, 14 , 15 ,16 or 20-24hrs dude. key to it is, you have a consistent feeding window and a fasted phase.
Well ganito sakin, 16/8 Intermittent fasting. Feeding time ko at 12pm-8pm, whatever my schedule gives me ( Morning, Mid shift, GY shift ) as long as kakain ako ng 12pm at 8pm, it varies na lang yung % o gaano kalaki ng portion ng meals ko kung anong oras ako mag train.
Sample:
if morning shift ako ( 5am-1pm ) i eat 40% of my caloric intake sa 12pm, train mostly at 4-5pm, then eat at 8pm 60%.
if mid shift ( 1pm-9pm ), I train fasted at 9-10am, then eat 60% at 11am-12pm. Then eat sa office ng natitira.
If gy ( 9pm-5am ) , 12pm eat 40%, train 5-6pm eat the last 60% at 7-8pm
so nag wiggle pero naka set yung katawan ko around those times kaya in between or fasted di ako nagugutom.
ng 9pm-12pm 16hrs fasting window.
That's the 40% of leangains protocol lang tol, wala pa yung carb cycling, TDEE, training method etc.
It works on me, tailor your own set up based on your lifestyle not based on the other's set up. Different folks, different strokes ika nga.
Try mo yung set up mo and track your caloric intake, progress photos every 2 weeks and lifting stats dyan mo makikita kung gumagana talaga yang cutting method mo as IF eating tool
Comments
http://pinoybodybuilding.com/Thread-PBB-Events-Group-Workout-Schedules?pid=113153#pid113153
post work out
1 apple
5g Creatine
Barbell Bent Over Row
Set 1 : 100.0x5
Set 2 : 100.0x5
Set 3 : 100.0x5
Set 4 : 100.0x5
Set 5 : 120.0x5
Wide Grip Lat Pulldown
Set 1 : 12.0x10
Set 2 : 13.0x10
Set 3 : 14.0x8
Cable Elevated Rows
Set 1 : 10.0x15
Set 2 : 10.0x15
Set 3 : 10.0x12
- kinakapa pa ang form*
Barbell Curl
Set 1 : 50.0x8
Set 2 : 60.0x8
Set 3 : 65.0x6
Dumbbell Incline Curl
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 25.0x10
Barbell Preacher Curl
Set 1 : 30.0x12
Set 2 : 30.0x7
Set 3 : 20.0x12
* same as above, kinakapa pa ang form
Barbell Shrug
Set 1 : 160.0x8
Set 2 : 170.0x8
Set 3 : 180.0x6
Post Work Out
1 scoop prostar
5g Creatine
Done!
weight : 160.4 lbs.
fats : 20%
=(
boom! panes!
pero sa gym, weight ko daw eh 165 lbs.
hirap magpalaki nang katawan...kailangan na talagang ayusin nutrition ko..
http://www.abs-cbnnews.com/entertainment/04/09/14/contestant-explains-cheating-biggest-loser
1k+ sya bro, not sure of the exact prize, daan ka na lang nang tobys .
Caliper nga medyo di pa ganun ka accurate ang result eh
kung gusto mong may reference ka kahit papano, go, why not.
pero kung ako naman, tama si bro @Emman1986 , salamin na lang reference, puede mong sabihin " sabi nang salamin, nasa 15% ang body phats ko, " jk!
mirror mirror on the wall, whats my body fat at all hahaha
tayo tayo lang ang buhay na buhay pag madaling araw.
pampawala antok, lol!
tanong ko sa salamin, " ilan body phatz ko," sagot sakin " gwapo ka".
alam na.
Sakin okay na yung normal na weighing scale na digital, nothing fancy.
sir @jettie
Last week of april dayo ko sainyo sir, gwo tayo nila sir vinch, ayain mo na rin ung mga taga san andres
form check na rin pala,
sagot ko 1 scoop ng pre wo, LOL!
Pre work out
white flood
5g creatine
elbow + rc + hamstring stretching ( 3 - 5 minutes)
Barbell Bench Press
Set 1 : 75.0x5
Set 2 : 95.0x5
Set 3 : 115.0x5
Set 4 : 130.0x5
Set 5 : 155.0x3 > not in the zone, nag pa spot, wala din, 2 reps lang kinaya, 3rd rep, kinuha na niya. :banghead:
Set 6 : 120.0x8
Dumbbell Incline Bench Press
Set 1 : 45.0x10
Set 2 : 40.0x10
Set 3 : 50.0x8
Dumbbell Incline Fly
Set 1 : 30.0x12
Set 2 : 30.0x15
Set 3 : 30.0x12
Barbell Standing Military Press
Set 1 : 55.0x5
Set 2 : 65.0x5
Set 3 : 75.0x5
Set 4 : 80.0x5
EZ Bar Upright Row
Set 1 : 50.0x12
Set 2 : 50.0x12
Set 3 : 60.0x10
Dumbbell Lateral Raise
Set 1 : 10.0x15
Set 2 : 10.0x15
Set 3 : 15.0x12
Barbell Close Grip Bench Press
Set 1 : 70.0x8
Set 2 : 80.0x8
Set 3 : 90.0x6
Dumbbell Seated Triceps Press
Set 1 : 30.0x10
Set 2 : 40.0x10
Set 3 : 40.0x10
Cable Triceps Pushdown
Set 1 : 12.0x15
Set 2 : 12.0x15
Set 3 : 13.0x12
Post Work Out
1 scoop prostar
5g Creatine
Done!
Note to self :
pag nag gym sa umaga, wag uminom kinagabihan
major doms pag gising sa umaga..
bow.
1PM - 8 PM > tulog
8PM - 9PM > 25% of daily calorie intake
9PM - 11AM> fasted state ( also time that I am at the office might get bcaa kung may pera)
9AM - 11AM > workout time
11AM- 12PM > Largest meal
calling sir @jettie / other masters there.Care to check if this is correct bro?
If not, puedeng pa adjust,
Parang sa pagkakabilang ko eh 9pm-11am = 14hrs fasted and you're working out on the 12th hour mark?
isipin mo na lang, yung time na fasted ka and window time ng feeding phase mo.
if gusto mo yung 14/8 then okay lang yan, see if it works on you.
just to confirm, does it necessarily need to be 16 /8 ba? also, Im doing some back reading on your journal sir, di ko makita yung time protocol na sinunod nyo, hehe! ang nabasa ko lang was yung time na nabreak nyo na yung fasting state nyo. pwedeng pahingi nang example protocol on a 10PM - 7AM schedule.
actually the reason why I chose the 14 hours fasted state and 8 hours feeding state is because of the work schedule, 10PM to 7 AM na sched ko for 1 quarter , also, I was hoping that I can start my fasted state pagkatulog + hours sa work, then break the fast after work out.
Well ganito sakin, 16/8 Intermittent fasting. Feeding time ko at 12pm-8pm, whatever my schedule gives me ( Morning, Mid shift, GY shift ) as long as kakain ako ng 12pm at 8pm, it varies na lang yung % o gaano kalaki ng portion ng meals ko kung anong oras ako mag train.
Sample:
if morning shift ako ( 5am-1pm ) i eat 40% of my caloric intake sa 12pm, train mostly at 4-5pm, then eat at 8pm 60%.
if mid shift ( 1pm-9pm ), I train fasted at 9-10am, then eat 60% at 11am-12pm. Then eat sa office ng natitira.
If gy ( 9pm-5am ) , 12pm eat 40%, train 5-6pm eat the last 60% at 7-8pm
so nag wiggle pero naka set yung katawan ko around those times kaya in between or fasted di ako nagugutom.
ng 9pm-12pm 16hrs fasting window.
That's the 40% of leangains protocol lang tol, wala pa yung carb cycling, TDEE, training method etc.
It works on me, tailor your own set up based on your lifestyle not based on the other's set up. Different folks, different strokes ika nga.
Try mo yung set up mo and track your caloric intake, progress photos every 2 weeks and lifting stats dyan mo makikita kung gumagana talaga yang cutting method mo as IF eating tool