From Fat

santosdarrylsantosdarryl Posts: 39
in Personal Journals
[align=center]1780758_10201528154025997_1051595121_n.jpg[/align]

History:
I'm 260lbs last 2008, started toning(on the gym) on my college degree(4years). After graduating(2012)started building muscle at the gym.April 2013 got a work with a free gym, created my own meal plan based on IIFYM. November 2013, got an rotator cuff injury.

Workout Programs:
[February 24, 2014]
[March 17, 2014] - AllPro: A Simple Beginner's Routine

Photos:
[February 26, 2014]
[April 2, 2014]

Weight Log:

CUTTING PHASE
|
|October 2013 : 86KG
|December 2013 : 80KG
|February 25 2014 : 76KG
|
Stopped CUTTING (Maintaining weight and lifting harder)
|March:Started Eating on maintenance or surplus(upto 2784 calories)
|May 22 2014: 81KG
|Oct 31 2014: 85KG

Salamat po sa pagcheck =)
«13

Comments

  • santosdarrylsantosdarryl Posts: 39
    Question lang po mga idol. Kelangan ko na po ba mag bulk or diretyo pa sa fatloss? eto po recent photo ko po.

    Checking my BF% 20 po sya according to a fat caliper. Kaya po ba magdrop to 15% ang BF ko kung magbubulk ako then cut ulit?

    Thanks!

    i1icf7.jpg2a848ck.jpg
  • CoreCore Posts: 2,509
    Ano ba long-term goal mo?
  • santosdarrylsantosdarryl Posts: 39
    Core wrote:
    Ano ba long-term goal mo?

    Parang kay Taylor Lautner na body or Zyzz sir. hehe LOL :lol pero mukang napahirap makuha nung ganung body.
  • badass_vinchbadass_vinch Posts: 4,471
    Mukhang ok naman yung meal plan mo, pero it would be better if you will add another 100g of protein from lean meats. So plus 400-600 calories madadagdag sayo daily. shempre may fat din yung meats kaya ganyan estimate natin.

    Forget bulk or cut. Go hard and heavy lagi kasi sa frame mo ngayon muscle mass ang kulang. Yung body fat problem mo ay mas dadali kung sisikip yung skin mo dahil sa makapal na muscle :)
  • santosdarrylsantosdarryl Posts: 39
    badass_vinch wrote:
    Mukhang ok naman yung meal plan mo, pero it would be better if you will add another 100g of protein from lean meats. So plus 400-600 calories madadagdag sayo daily. shempre may fat din yung meats kaya ganyan estimate natin.

    Forget bulk or cut. Go hard and heavy lagi kasi sa frame mo ngayon muscle mass ang kulang. Yung body fat problem mo ay mas dadali kung sisikip yung skin mo dahil sa makapal na muscle :)


    Thanks sir vinch! Will go heavy, try ko magdagdag ng 100g ng protein. Limited lang po lean meat ko, pwede po from whey protein? or lean meat talaga? Thanks sir! :)
  • badass_vinchbadass_vinch Posts: 4,471
    parang puro whey na kasi ang nasa meal plan mo. ewan ko lang kung yang protein pancake mo e whey or eggs ang source. meat na lang kasi mas madami ka pa makukuha dun sustansya. madmai din gaps sa meals mo na pwede lagyan ng additional protein like sa breakfast (puro carbs), yung lunch at dinner mo din konti ng protein.

    to be honest, i dont feel na tama yung estimate sa macros mo (although hindi mo binigay yung serving size) kasi yung rice sa lunch at dinner halos 100g of carbs na yan sa karaniwang kain tapos sa breakfast mo taas pa ng carbs. sa fat din alanganin yang 58g na nilagay mo kasi sa PB pa lang rougly 20-25g fat na agad, tapos may egg yolks, milk almonds at ulam ka pa.
  • santosdarrylsantosdarryl Posts: 39
    badass_vinch wrote:
    parang puro whey na kasi ang nasa meal plan mo. ewan ko lang kung yang protein pancake mo e whey or eggs ang source. meat na lang kasi mas madami ka pa makukuha dun sustansya. madmai din gaps sa meals mo na pwede lagyan ng additional protein like sa breakfast (puro carbs), yung lunch at dinner mo din konti ng protein.

    to be honest, i dont feel na tama yung estimate sa macros mo (although hindi mo binigay yung serving size) kasi yung rice sa lunch at dinner halos 100g of carbs na yan sa karaniwang kain tapos sa breakfast mo taas pa ng carbs. sa fat din alanganin yang 58g na nilagay mo kasi sa PB pa lang rougly 20-25g fat na agad, tapos may egg yolks, milk almonds at ulam ka pa.

    Yung protein pancakes ko po ay wheat pancake. 200g po nung wheat pancake bag + 40g of whey + egg. divide ko po yung 200g sa 5 servings = (Carbs = 30, Protein = 9, Fat = 1.4 per serving).

    Tapos po yung PB ko po ay yung P28 high protein Peanut butter. 20g = C=3.6,P=8.5,F=7.9

    vollbc.jpg

    Tapos po brown rice ko po ay 40g per meal.
    For the almond naman po, Healthy you sa Robinsons super market. Eto po yung hindi ko alam if tama yung facts na nilagay nila. pero 15g lang po kinakain ko which is C=4.7,P=3.1,F=1

    Grilled po yung chicken breast ko.

    Ayan po sir. Puro numbers haha. Magtatanggal nalang po ako siguro ng ibang foods para maipasok yung protons from lean meat.

    Siguro update ko din po macros per meal sa meal plan ko para makita po ng iba :)

    UPDATE:
    Minano-Mano ko adding all fats = 59 lampas sa target macros :LOL
    May sira pala yung pangcompute ng macros.

    Thanks sir ng marami, kung hindi mo po napansin yung estimates ng macros ko, hindi ko pa cocomputin ng mano mano. :)
  • badass_vinchbadass_vinch Posts: 4,471
    maganda kung high protein yung mga miscellaneous food sources mo like yang PB at pancakes, treat mo lang as "bonus" yan. kelangan mo magestablish ng "staple" food sources for protein and carbs such as beef, chicken, fish tapos sa carbs ok na yung white rice and oats. brown is good pero same lang goodies lang din makukuha mo dun(matagal pa lutuin).

    yung eggs na nilalagay mo sa pancake bilangin mo din fat nun hindi lang yung nasa label. kahit grilled ang meat may fat content pa din yun (kahit yung leanest part pa)
  • santosdarrylsantosdarryl Posts: 39
    badass_vinch wrote:
    yung eggs na nilalagay mo sa pancake bilangin mo din fat nun hindi lang yung nasa label.

    Onga pala!:duh: recalculate ko po sir vinch.
    badass_vinch wrote:
    kahit grilled ang meat may fat content pa din yun (kahit yung leanest part pa)

    Lagyan ko nalang po nang limit ang fat ko sa macros ko para sa fat content ng chicken? Kunwari 57.9 ang target ko, gawin ko pong 40 or 45? too much po ba yun?


    Raming matututunan dito sa PBB. :)
  • badass_vinchbadass_vinch Posts: 4,471
    basta bilangin mo lahat, pati fat sa milk, fat ng cereals at fat ng whey kasi dami mo kasi servings ng whey baka maka 10g of fat ka dun . sa carbs bilang din, yung kamote wag mo underestimate. carbs ng whey din.

    pag mas malinaw na yung totals mo, tsaka mo ipasok yung sinasabi ko sayo na additional 100g protein na kailangan mo. at dahil may fat ang meat. tanggalin mo na siguro yung almonds sa diet para magfit yung fat ng meat sa total fat intake mo.
  • santosdarrylsantosdarryl Posts: 39
    badass_vinch wrote:
    basta bilangin mo lahat, pati fat sa milk, fat ng cereals at fat ng whey kasi dami mo kasi servings ng whey baka maka 10g of fat ka dun . sa carbs bilang din, yung kamote wag mo underestimate. carbs ng whey din.

    pag mas malinaw na yung totals mo, tsaka mo ipasok yung sinasabi ko sayo na additional 100g protein na kailangan mo. at dahil may fat ang meat. tanggalin mo na siguro yung almonds sa diet para magfit yung fat ng meat sa total fat intake mo.

    Okay po sir vinch, update ko journal pagatapos ko po irecalculate. Salamat po
  • badass_vinchbadass_vinch Posts: 4,471
    sige, sana hindi ka naguluhan. that's how you do IIFYM. maganda magpost ka din ng WO's. para masulit mo yung benefits ng proper diet kelangan mo ng appropriate training program.
  • santosdarrylsantosdarryl Posts: 39
    badass_vinch wrote:
    sige, sana hindi ka naguluhan. that's how you do IIFYM. maganda magpost ka din ng WO's. para masulit mo yung benefits ng proper diet kelangan mo ng appropriate training program.

    Hindi naman po ako naguluhan. Last October pa po ako nagstart ng IIFYM may ibang points lang akong nalilimutan like measure lahat ng imimix sa wheat pancake etc. Buti po pinaalala nyo po sakin.

    Fatloss po target ko nung nagstart ako. Pero ngayon tulad ng sabi nyo po na forget about cut and bulk... Mag heheavy lang ako hehe

    Post ko po mamaya workout ko po ittype ko lang po hehe :)
  • badass_vinchbadass_vinch Posts: 4,471
    hindi diet protocol or nutrition plan ang IIFYM, strategy lang sya just like cheat meals :)

    everyone is doing IIFYM kahit mga sedentary individuals, hindi lang sila aware sa ginagawa nila.
  • santosdarrylsantosdarryl Posts: 39
    WORKOUT PLAN AS OF FEBRUARY 24,2014

    ****
    NOTE: I Have a rotator cuff injury last november 2013. Limited lang po kaya ko. Hindi ko po kaya mga overhead press
    Hindi ko po alam if kaya ko na po bumalik sa weight na binubuhat ko po dati natatakot po kasi ako    . :(
    ****

    Mon - Friday: Push,Pull,LEGS&FOREARMS and so on.
    Saturday: Cardio before breakfast
    Sunday: REST

    30 second rest between set

    ######
    #Push#
    ######

    CHEST

    Flat BB Bench press:
    105lbs 8reps 4sets - last set drop set

    Inclined DB bench press:
    70lbs(35lbsx2) 8reps 4sets - last set drop set

    Flye Machine
    100lbs 8reps 4sets - last set drop set


    SUPER SET SHOULDER
    |
    | Rotating excercise variant every push day
    | |
    | |-Cable Front Raise
    | |30lbs 12reps 3sets
    | |
    | |-Plate Front Raise
    | |45lbs plate 12rep 3sets
    |
    |
    | |Rotating excercise variant every push day
    | |
    | |- Cable Side Raise
    | |30lbs 12reps 3sets
    | |
    | |-DB Side raise
    | |15lbs 12reps 3sets
    |
    |
    |Machine Rear Dealt
    |85lbs 12 reps 3sets
    |
    END

    TRICEP

    Cable pull down
    120lbs 8reps 4 sets - last set drop set

    Cable kickback
    40lbs 12reps 4sets



    ######
    #PULL#
    ######

    BACK

    Deadlift
    170lbs 8,6,4 drop set 12

    Lat Pulldown
    220lbs 8,6,4 drop set 12

    Barbell row
    100lbs 8,6,4 drop set 12

    Reverse Grip Lat Pulldown
    220lbs 8,6,4 drop set 12

    Cable row
    220lbs 8,6,4 drop set 12

    Dumbell row
    90lbs(45lbsx2) 8,6,4 drop set 12

    TRAPS

    Cable Upright Row
    120 8reps 4 sets

    Cable Face Pull
    60lbs 8reps 4 sets

    Behind back BB shrug
    70lbs 12reps 3sets

    Bicep

    Alternate curl
    30lbs 8,6,4 drop set 12

    Cable Curl
    120lbs 8reps 4set


    ###################
    #LEGS AND FOREARMS#
    ###################

    LEGS

    Front Squat
    100lbs 8,6,4 drop set 12

    Machine Squat
    155lbs 8,6,4 drop set 12

    Leg Extension
    145lbs 8,6,4 drop set 12

    Leg Curl
    145lbs 8,6,4 drop set 12

    Calf raise
    105lbs 12reps 3sets


    FOREARMS

    BB Forearm raise
    20lbs 12reps 3sets

    DB Wrist curl
    25lbs 12reps 3sets
    badass_vinch wrote:
    hindi diet protocol or nutrition plan ang IIFYM, strategy lang sya just like cheat meals :)

    everyone is doing IIFYM kahit mga sedentary individuals, hindi lang sila aware sa ginagawa nila.

    Ah okay po :) kasi eto po calculator na ginagamit ko. May Fat loss at Bulking na option po. :)

    http://iifym.com/iifym-calculator/
  • santosdarrylsantosdarryl Posts: 39
    Update:

    58436ec89e8111e39df312c88b6315b6_8.jpg

    Still on cutting. Hindi ako makapag heavy tulad ng payo si sir vinch gawa ng shoulder injury. Thinking na mag darkside ako for joint and tendon.

    I read many article na mag drop to 10%bf and then go bulk na. Anyway nagupdate lang ako ng Journal ko.

    Peace out!
  • SystemSystem Posts: 109
    You have no business doing steroids just saying
  • santosdarrylsantosdarryl Posts: 39
    yes sirjohn.but ill use steroid not for mass but to help my joint and recover my tendons. Anyway, im still researching about it. Some says it will not recover your shoulder injury but will help removing the pain. Still, really no plans to use. I just read an article about shoulder injury and steroid recovery
  • badass_vinchbadass_vinch Posts: 4,471
    Itigil mo mag cut. Yun ang solution. Mas prone sa injuries ang kulang sa kain. Pag kulang sa food, kulang sa strength, pag kulang sa strength obviously mahina, ang mahina hindi kaya mag heavy.

    And stay away from roids bro. Makinig ka sakin. You'll regret it in the future. Wag ka magmadali, we as humans adapt, if you adapt on easy things, you will stick with easy things... bodybuilding is not easy :)

    Pumili ka:
    Roids= occassional fun
    Commitment & hardwork= lifetime happiness & fulfillment
  • santosdarrylsantosdarryl Posts: 39
    badass_vinch wrote:
    Itigil mo mag cut. Yun ang solution. Mas prone sa injuries ang kulang sa kain. Pag kulang sa food, kulang sa strength, pag kulang sa strength obviously mahina, ang mahina hindi kaya mag heavy.

    And stay away from roids bro. Makinig ka sakin. You'll regret it in the future. Wag ka magmadali, we as humans adapt, if you adapt on easy things, you will stick with easy things... bodybuilding is not easy :)

    Pumili ka:
    Roids= occassional fun
    Commitment & hardwork= lifetime happiness & fulfillment

    Commitment & hardwork sir! hehe. Sige sir ill stop cutting and no roids(nagresearch lang naman po ako hehe). pero should I maintain nalang my weight?
  • miggiboymiggiboy Posts: 40
    badass_vinch wrote:
    Itigil mo mag cut. Yun ang solution. Mas prone sa injuries ang kulang sa kain. Pag kulang sa food, kulang sa strength, pag kulang sa strength obviously mahina, ang mahina hindi kaya mag heavy.

    And stay away from roids bro. Makinig ka sakin. You'll regret it in the future. Wag ka magmadali, we as humans adapt, if you adapt on easy things, you will stick with easy things... bodybuilding is not easy :)

    Pumili ka:
    Roids= occassional fun
    Commitment & hardwork= lifetime happiness & fulfillment

    no offense bro, oo may side effect ang roids, pero its really a personal choice. okay lang naman na sabihan mo siya na wag mag roids, which is really a good thing. pero never take away our commitment and hardwork dahil lang nag roids kami kasi pare parehas lang tayo nagbubuhat ng bakal at kumakaen ng maayos. never pa akong nakakitang tao na nagroids na humilata lang sa couch buong araw at lumaki. by the way hindi ako nag bobodybuilding for "occasional fun". ilan taon na ako hindi umiinom ng alak, nagpupuyat, gumigimik, nagyoyosi, at kumakaen ng junk. its my passion bro. its my life.
  • SystemSystem Posts: 109
    I only understood a few words with the posts here since they were written in mostly tagalog but yeah, even people on drugs still need to bust their ass in the gym and not just rely on the drugs to make them grow, the better way to tell the OP was that he is still ain't ready for this shit and he still needs to develop more naturally before he even considers pinning :) and this is a bodybuilding site and drugs are really part of this sport :)
  • santosdarrylsantosdarryl Posts: 39
    miggiboy wrote:
    badass_vinch wrote:
    ilan taon na ako hindi umiinom ng alak, nagpupuyat, gumigimik, nagyoyosi, at kumakaen ng junk. its my passion bro. its my life.

    Sir miggi, ako din matagal na akong hindi nagaalak,puyat,gimik at yosi. For junk, minsan lang talaga ako kumain and controlled. Galit na nga sakin mga kabarkada ko kapag niyaya ako sa inuman at gimik :LOL

    Sobrang nagsisisi lang ako nung bata ako na nagpataba ako at kinain ko lahat ng nasa harap ko. Now, ang lagi ko nalang iniisip pag may food sa harap ko at gusto gusto ko kainin ay "natikman ko na yan nung bata ako." haha.

    SirJoHN wrote:
    I only understood a few words with the posts here since they were written in mostly tagalog but yeah, even people on drugs still need to bust their ass in the gym and not just rely on the drugs to make them grow, the better way to tell the OP was that he is still ain't ready for this shit and he still needs to develop more naturally before he even considers pinning :) and this is a bodybuilding site and drugs are really part of this sport :)

    hello sir john, im just researching about roids recovery for injury. not for gaining mass.

    P.S. please use nice words for your posts. looking at all your post, some has unpolite words. Thanks.
  • badass_vinchbadass_vinch Posts: 4,471
    Im not against roids or people who use it, my post is for OP to enlighten him as a newbie. I explained to him why he is weak. Kaya nga sabi ko wag sya magmadali. Para sa atin na mga matagal na sa ganitong lifestyle, enhanced man or natty or kahit fake natty, we already know what it takes and how much effort to exert. Pero sa mga newbie na gaya nya, kadalasan short cut ang gusto :)
  • santosdarrylsantosdarryl Posts: 39
    badass_vinch wrote:
    Pero sa mga newbie na gaya nya, kadalasan short cut ang gusto :)

    Sir vinch, hindi ko naman talaga gusto magshortcut. Nabasa ko lang kasi na ang deca ay good for joints and tendons. Pero final na po, hindi ako gagamit. hehe. Sir, maintain ko nalang weight ko and lift harder nalang po no? Thanks sir.
  • badass_vinchbadass_vinch Posts: 4,471
    Ganun na din yun. Kasi kung ang purpose for using roids ay para sa joints, why not solve your joint problems by doing the right things... at ayun na nga, stop cutting :)
  • santosdarrylsantosdarryl Posts: 39
    Okay sir vinch. :)

    Thanks sir vinch,john,miggi and core for helping out. :)
    sorry sa abala.
  • mike_jyzzmike_jyzz Posts: 100
    Use roids for improvement theres nothing bad at all. Dont be a pussy and say its bad until you tried it. Got it?
  • JettieJettie Posts: 3,763
    buhat+ kain + tulog + pasensya + iwas masyado OC = makukuha mo rin gusto mo.

    Good luck
  • santosdarrylsantosdarryl Posts: 39
    mike_jyzz wrote:
    Use roids for improvement theres nothing bad at all. Dont be a pussy and say its bad until you tried it. Got it?

    Okay sir mike, maybe in time hehe. Thanks!
    Jettie wrote:
    buhat+ kain + tulog + pasensya + iwas masyado OC = makukuha mo rin gusto mo.

    Good luck

    Noted sir jettie will do. Thanks!
Sign In or Register to comment.


© Vanilla Keystone Theme 2024