I am 90% mentally ready na, ill keep my diet HIGH protein low carb.
will be dooing cardio siguro mga 4x a week tapos heavy as much as possible.
last weigh ko is 159lbs. siguro ngayon mga 162 ako kasi sa dami ng kinain ko for the last 3 days talagang lamon thats why i dont take it down dahil ang karamihan doon wala akong nutrtion facts.
Satisfied na din ako sa mass na na produce ko kahit papaano. medyo nag ka bil bil but visible pa din yung top 2-3 abs. but may taba na din pag hinawakan. but okay lang hindi ako maselan sa abs. gusto ko lang is flat sa totoo lang
Ill post pics pag nakahiram ako sa gf ko tomorrow. and ill post pic after my cutting.
nakita ko lang sa youtube yun bro eh yung 10 minute burpee.
8/1/11
11am Pre work
- 1 Scoop whey - 120 cal - 2 carb - 25 protein
TOTAL: - 120 cal - 2 carb - 25 protein
12:30pm Post workout meal
Combo D - Madalas na Post workout meal ko
- 2 eggs no yolk - 34 cal - 0 carb - 7.2 proptein
- 1 egg with yolk - 70 cal - 0 carb 0 6g protein
- 1 cup brown rice - 216 cal - 44 carb - 5 protein
- Century Tuna lite - 210 cal - 6carb - 30g
- 1 Scoop whey - 120 cal - 2 carb - 25 protein
TOTAL: 650 calories - 52 carbo - 73.2 protein
3:00pm
- 2 eggs no yolk - 34 cal - 0 carb - 7.2 proptein
- 1 egg with yolk - 70 cal - 0 carb 0 6g protein
- 1/2 Chicken breast - 142 cal - 0 carb - 27 protein
TOTAL: 246 cal - o carb - 40.2 protein
7:00pm
- 2 eggs no yolk - 34 cal - 0 carb - 7.2 proptein x2
- 1 egg with yolk - 70 cal - 0 carb 0 6g protein x2
TOTAL: 208cal - 0 carb - 26.4 protein
8:00pm
- 1/2 Chicken breast - 142 cal - 0 carb - 27 protein
ah ok..kasi may sawsawan ka naman pala eh..ako kasi as in ala lahat...sila lang..silang walang lasa...hehehe..so i just put some natural spices for the twist of taste...
- 2 eggs no yolk - 34 cal - 0 carb - 7.2 proptein
- 1 egg with yolk - 70 cal - 0 carb 0 6g protein
- 1 cup brown rice - 216 cal - 44 carb - 5 protein
- Chicken breast - 282 cal - 0 carb - 54 protein
- 1 Scoop ON whey - 130 cal - 4 carb - 24 protein
TOTAL: 732 - 48 carb - 96.2 protein
Meal 3
- 2 eggs no yolk - 34 cal - 0 carb - 7.2 proptein
- 1 egg with yolk - 70 cal - 0 carb 0 6g protein
- half cup brown rice - 108 cal - 22 carb - 2.5 protein
- 1/2 Chicken breast - 142 cal - 0 carb - 27 protein
TOTAL: 324 calories - 22 carb - 42.7 protein
Meal 4
Combo B - Pinakamadalas kong meal
- 2 eggs no yolk - 34 cal - 0 carb - 7.2 proptein
- 1 egg with yolk - 70 cal - 0 carb 0 6g protein
- half cup brown rice - 108 cal - 22 carb - 2.5 protein x 2
- Century Tuna lite - 210 cal - 6carb - 30g
Comments
good morning
siningit ko na rin legs medyo natagalan tuloy sa gym
sa august mag papalit na ako pero parang debate pa din sa akin kung isagad kong 12 weeks.
you can download it here.
http://pinoybodybuilding.com/forum/Thread-Dorian-Yate-s-Blood-and-Guts-Episode-1-to-5-Downloadable
Tomorrow start na ng cutting ko.
I am 90% mentally ready na, ill keep my diet HIGH protein low carb.
will be dooing cardio siguro mga 4x a week tapos heavy as much as possible.
last weigh ko is 159lbs. siguro ngayon mga 162 ako kasi sa dami ng kinain ko for the last 3 days talagang lamon thats why i dont take it down dahil ang karamihan doon wala akong nutrtion facts.
Satisfied na din ako sa mass na na produce ko kahit papaano. medyo nag ka bil bil but visible pa din yung top 2-3 abs. but may taba na din pag hinawakan. but okay lang hindi ako maselan sa abs. gusto ko lang is flat sa totoo lang
Ill post pics pag nakahiram ako sa gf ko tomorrow. and ill post pic after my cutting.
salamat mga brader!
eto na! 3(or 2?)year body transformation na to! hehehehe
Ayos abangan ko yan bro
@monch
good luck sa akin brad hehe
@zane
hahaha kaw talaga brader hahaha
good monring
okay lang kaya mag cardio maya gabi? o tomorrow na sa rest day?
nu cardio gngwa m dude?
8/1/11
11am Pre work
- 1 Scoop whey - 120 cal - 2 carb - 25 protein
TOTAL: - 120 cal - 2 carb - 25 protein
12:30pm Post workout meal
Combo D - Madalas na Post workout meal ko
- 2 eggs no yolk - 34 cal - 0 carb - 7.2 proptein
- 1 egg with yolk - 70 cal - 0 carb 0 6g protein
- 1 cup brown rice - 216 cal - 44 carb - 5 protein
- Century Tuna lite - 210 cal - 6carb - 30g
- 1 Scoop whey - 120 cal - 2 carb - 25 protein
TOTAL: 650 calories - 52 carbo - 73.2 protein
3:00pm
- 2 eggs no yolk - 34 cal - 0 carb - 7.2 proptein
- 1 egg with yolk - 70 cal - 0 carb 0 6g protein
- 1/2 Chicken breast - 142 cal - 0 carb - 27 protein
TOTAL: 246 cal - o carb - 40.2 protein
7:00pm
- 2 eggs no yolk - 34 cal - 0 carb - 7.2 proptein x2
- 1 egg with yolk - 70 cal - 0 carb 0 6g protein x2
TOTAL: 208cal - 0 carb - 26.4 protein
8:00pm
- 1/2 Chicken breast - 142 cal - 0 carb - 27 protein
TOTAL: 142 cal - 0 carb - 27 protein
10:30
- 1 scoop ON Whey - 130calories - 4carb - 24protein
DAILY TOTAL
1496 calories
58 carb
215.8 protein
Magdadagdag ako ng calories tomorrow and carbs. medyo nasobrahan ang first day of cutting ko hindi ko namalayan.
chest biceps today
oo meron sawsawan hehe. minsan mang tomas minsan catsup delmonte.
kain mode ulit in 15 minutes luto muna
no oil
Pre workout
- 1 Scoop whey - 120 cal - 2 carb - 25 protein
TOTAL: - 120 cal - 2 carb - 25 protein
Meal 2 Post workout meal
- 2 eggs no yolk - 34 cal - 0 carb - 7.2 proptein
- 1 egg with yolk - 70 cal - 0 carb 0 6g protein
- 1 cup brown rice - 216 cal - 44 carb - 5 protein
- Chicken breast - 282 cal - 0 carb - 54 protein
- 1 Scoop ON whey - 130 cal - 4 carb - 24 protein
TOTAL: 732 - 48 carb - 96.2 protein
Meal 3
- 2 eggs no yolk - 34 cal - 0 carb - 7.2 proptein
- 1 egg with yolk - 70 cal - 0 carb 0 6g protein
- half cup brown rice - 108 cal - 22 carb - 2.5 protein
- 1/2 Chicken breast - 142 cal - 0 carb - 27 protein
TOTAL: 324 calories - 22 carb - 42.7 protein
Meal 4
Combo B - Pinakamadalas kong meal
- 2 eggs no yolk - 34 cal - 0 carb - 7.2 proptein
- 1 egg with yolk - 70 cal - 0 carb 0 6g protein
- half cup brown rice - 108 cal - 22 carb - 2.5 protein x 2
- Century Tuna lite - 210 cal - 6carb - 30g
TOTAL: 530 calories - 50 carbs - 48.2 protein
Daily total
Calories - 1706
Carbs - 122
Protein - 212.1