Work in Progress - looking forward to a best version of myself
ansai
Posts: 17
To start with ung pamilya namin is genetically mataba at lahat ng kapatid ko currently is obese.
Since high school medyo malaman na ko medyo athletic ang physique Usual waistline ng mga ka age ko noon nasa 22-24 ako 27 nasa agad. Sa average na lapad/laki ng babae nung high school, feeling ko mataba ako. Idamay mo pa ang pagkahook sa ragnarok at counter strike kaya lalong nawalan ng physical activities, puyat at pagtaba.
Same goes nung nag college medyo mas lumaki pa ata ako gawa ng puyat, online game at thesis. Gusto ko sana magvarsity kaso sa babae volleyball lang ang inoffer at bano ako sa sports na un.
Kaya nung nakagraduate ako nagsignup ako sa gym, as usual andun lang ako sa mga machines at itry lahat ung para sa abs. Regularly pumupunta ng gym pero after ilang months may nabawas sa timbang pero di ako satisfied. Nagstop ako. Tinakasan ko din ung gym. Ahahaha
Nakaranas ng heartbreak kaya balik loob ulet ng gym, this time medyo nagseryoso na ko sali ng group exercise (combat, pump st rpm) and almost 4x nasa gym. I neglect the eating part, medyo wala talaga akong ganang kumain inde dahil ayaw ko. Lose from 120lbs to 98lbs. At this point i was not satisfied kasi ung itsura ko payat pero ang laki ng tyan, skinny fat ba tawag dun. Sabi nga sakin ng lola ko mukha akong bungo. Langya. Kaya nag stop nanaman ako.
Since nagwork sa IT company, most of the time nakaupo lang ang ginagawa ko.
As of 07-14-15, ung current stats ko is
55.8kgs, 27% fats
Now trying to eat right nagprepare na ng baon, tyaga sa pag kain ng chicken breast kahit thigh part talaga ang gusto ko. Medyo inaayos ko pa ang sleeping patterns ko dahil medyo napupuyat sa mga tawag dahil oncall support. Also, started with 5x5 sa gym ng condo this week medyo hiya pa ko magsignup sa local gym gawa ng form ko.
Target ko is maging lean by december.
Pero Ang ultimate goal ko is maging inspiration at mahikayat ko ung mga kapatid ko na magpapayat din.
Hopefully i can share you my picture but i was not that confident yet. I hope for a better and more prepared me this time.
Since high school medyo malaman na ko medyo athletic ang physique Usual waistline ng mga ka age ko noon nasa 22-24 ako 27 nasa agad. Sa average na lapad/laki ng babae nung high school, feeling ko mataba ako. Idamay mo pa ang pagkahook sa ragnarok at counter strike kaya lalong nawalan ng physical activities, puyat at pagtaba.
Same goes nung nag college medyo mas lumaki pa ata ako gawa ng puyat, online game at thesis. Gusto ko sana magvarsity kaso sa babae volleyball lang ang inoffer at bano ako sa sports na un.
Kaya nung nakagraduate ako nagsignup ako sa gym, as usual andun lang ako sa mga machines at itry lahat ung para sa abs. Regularly pumupunta ng gym pero after ilang months may nabawas sa timbang pero di ako satisfied. Nagstop ako. Tinakasan ko din ung gym. Ahahaha
Nakaranas ng heartbreak kaya balik loob ulet ng gym, this time medyo nagseryoso na ko sali ng group exercise (combat, pump st rpm) and almost 4x nasa gym. I neglect the eating part, medyo wala talaga akong ganang kumain inde dahil ayaw ko. Lose from 120lbs to 98lbs. At this point i was not satisfied kasi ung itsura ko payat pero ang laki ng tyan, skinny fat ba tawag dun. Sabi nga sakin ng lola ko mukha akong bungo. Langya. Kaya nag stop nanaman ako.
Since nagwork sa IT company, most of the time nakaupo lang ang ginagawa ko.
As of 07-14-15, ung current stats ko is
55.8kgs, 27% fats
Now trying to eat right nagprepare na ng baon, tyaga sa pag kain ng chicken breast kahit thigh part talaga ang gusto ko. Medyo inaayos ko pa ang sleeping patterns ko dahil medyo napupuyat sa mga tawag dahil oncall support. Also, started with 5x5 sa gym ng condo this week medyo hiya pa ko magsignup sa local gym gawa ng form ko.
Target ko is maging lean by december.
Pero Ang ultimate goal ko is maging inspiration at mahikayat ko ung mga kapatid ko na magpapayat din.
Hopefully i can share you my picture but i was not that confident yet. I hope for a better and more prepared me this time.
Comments
Tanggalin mo ang processed foods sa diet mo at ang ipalit mo ay maraming green / leafy vegetables. Kung gusto mo ng gulay na madali i-prepare, go with steamed broccoli. Tiisin mo na lang ang lasa ng gulay. Di siya masarap kumpara sa pizza / donuts pero kailangan talaga natin ng gulay. There is no way around it. Pagdating sa ampalaya, wag tanggalin ang pait. Madali rin i-prepare ang ginisang ampalaya
Don't spend too much time sa cardio exercise (treadmill or stationary bike). Using exercise to lose excess body fat is boring and frustrating
Don't be afraid to lift heavy weights. Normal women only have very little testosterone, you won't look like a man if you lift heavy
https://www.girlsgonestrong.com/heavy-bulky/
@nrg500 thanks sa tips sir! i apply ko yan. medyo madami nga akong cardio na ginagawa noon at di ko na achieve ung results na gusto ko. kaya gusto ko itry mag buhat for a change.
di naman ako natakot maglift ng mabigat pero pansin ko na ang hina lang talaga ng arms ko.
for the past 2weeks my diet goes like:
chicken breast / some days i add fish
brown rice
veggies
peanut butter sandwich
2 eggs
1banana/1apple
small serving of pasta (olio/pesto/spag)
previously last Jul13 55.8kg/ fat 27%/ muscle 38.5
Jul27 -
weight 56.2kg
fats 24.8%
muscle 40.1
just a bit amazed, in just 2 weeks of eating clean and weight lifting.
program is getting harder but i am gaining strength..
slightly bad diet week compared to last 2 weeks
My diet this week consist of:
veggies
chicken fillet
banana/apple
brown rice
peanut butter sandwich
roti cheese
pasta/pansit
appx. 1350-1500calories/day
i have to stop/minimize to eat eggs gawa naglalabasan ung pimples ko. dati kasi may allergy ako sa chicken/eggs kaya hinihinto ko kumain.
i have to stop looking at the mirror all the time parang nakawala ng motivation kasi pakiramdam mo walang nababago. but then when i woke up today i look ok nman feeling ko gawa lang masakit ang katawan ko buong weekend (linis ng buong bahay) and guilty sa mga nakain that day.
Mas ok din kung wag ka magsuot ng sleeveless or anything tight pag nagwoworkout. Mga loose clothes isuot mo para hindi ka madistract sa mirror.
5min bike
doing usual 5x5 set a (since started I reduce the weight increment for this pgm to 2,5kg for DL while others 1kg per workout)
5 min bike
Squats - 30kg
BP - 24kg
BR - 35kg
10 mins walk back home
while doing my 2nd set of squat I feel some pain around my glutes. I was able to finish the second set but pain is keep increasing after. Tried to stand, walk or seat but whole body is feeling numb/electrified. Then, tried to lay down and after some time about 10-15mins rest, the pain reduce and was complete the WO.
Nice Mam! Good Job! Baka po sa form lang, check nyo po tong condensed "how-to squat" version by Mark Rippetoe:
squat 32kg
bp 25kg
br 36kg
di ko nacomplete yung squat with 32kg naka 3sets lang ako (have to deload to 25kg to finish 5set), not sure dahil naging crowded ung gym sa condo (na usually ako lang magisa) or sobrang pagod dahil sa sa traffic pauwi.
diet still the same, sabi nga ng kahousemate ko nakakasawa na daw tignan ung kinakain ko. ahahhah. lagi nalang chicken at brocolli ang combo.
calorie intake estimate around 1300-1500
nakita ko naman ung slow gains pero di pa ganun ka visible. ang hirap kasing tunawin ng belly fats. yung weight ko medyo nag flactuate to 54~56kgs.
anyway, one of my fitness goal is to be able to do chin/pull-ups. Last sat, I almost achieved but failed in the end. ever since never ko nagawa makapag chin-ups but almost maka-isa ako. not very inspiring achievement pero I feel great even after the failure. makaka-isa din ako in time.
Nice mam! Slow progress is still progress :-)