The 21 Day Fitness and Diet Challenge

scorchedscorched Posts: 253
in Personal Journals
July 27 - August 17 2015

This will be my personal journey of lifestyle overhaul and change, to make me a better person inside out, to control urges and instill discipline in my persona.
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  • scorchedscorched Posts: 253
    Day 1: July 27, 2015

    Exercise:
    A. For 20 mins, HIIT = 1 min run (6-6.5), 1 min walk (9-13)

    B. Upper (1 set)
    1. Flat Bench Press (20 reps x 80 lbs x 1 set )
    2. One Arm Dumbbell Row (20 reps per arm x 25 lbs x 1 set )
    3. Standing Military Press (20 reps x 50 lbs x 1 set)
    4. Barbell Curl (20 reps x 40 lbs x 1 set)
    5. Tricep Dips (20 reps x bodyweight x 1 set)

    C.For 10 mins, HIIT = 5 min walk (6-6.5), 5 min run (9-13)

    D. Upper (1 set)
    1. Flat Bench Press (20 reps x 80 lbs x 1 set )
    2. One Arm Dumbbell Row (20 reps per arm x 25 lbs x 1 set )
    3. Standing Military Press (20 reps x 50 lbs x 1 set)
    4. Barbell Curl (20 reps x 40 lbs x 1 set)
    5. Tricep Dips (20 reps x bodyweight x 1 set)

    Diet:
    AM
    Granola Bar - 1 pack: P=1g F=3.5g C=17g
    3 hardboiled whole eggs and 2 egg whites: P=25.2g F=16g C=0.4g
    1/4 chicken with skin-on: P=39g F=12g C=15g
    Psyllium Fiber 10 gms: P=3g F=2.7g C=5g

    PM
    1 Cap MusclePharm CLA Core
    1 Cap Multivitamins
    Mango/Apple Shake: P=52g F=0g C=34g
    1/4 chicken with skin on:P=39g F=12g C=15g
    1/2 cup cottage cheese: P=2g F=10g C=15g
  • kenzykenzy Posts: 663
    scorched wrote:
    Day 1: July 27, 2015

    Exercise:
    1. Flat Bench Press (20 reps)
    2. One Arm Dumbbell Row (20 reps per arm)

    Welcome sa PBB sir, mas okay sana sir kung lagay mo din ung weight ng binubuhat mo, reps and sets. Para matrack mo din ung progress ng bigat ng mga binubuhat mo

    Exercise:

    1. Flat Bench Press 80lbs x (20 reps) x 3 sets
    2. One Arm Dumbbell Row 30lbs x (20 reps per arm)  x 3 sets

    Btw, cutting po ba goal mo? Do you count your macro?
  • scorchedscorched Posts: 253
    Noted kenzy. I-edit ko.

    Ang goal ko is fat loss, and lean muscle building. Not sure if this workout would fit into that, pero sa initial na basa ko, mukhang pasok naman siya dun. Anu pala yung macro? Unfamiliar sa term.
  • kenzykenzy Posts: 663
    try to read this pafs, malaking tulong to

    http://pinoybodybuilding.com/Thread-Example-scenario-of-computing-caloric-requirements-and-macro-distribution-ratio

    and this one : http://pinoybodybuilding.com/Thread-Simplified-Counting-for-Food-Macronutrient-Content
  • scorchedscorched Posts: 253
    @kenzy, salamat sa read. Pag aralan ko. :)
  • badass_vinchbadass_vinch Posts: 4,471
    bakit 21 days? what happens after 21 days?
  • scorchedscorched Posts: 253
    Day 2: July 28, 2015

    Lower + Cardio

    A. For 20 mins, HIIT = 1 min run (4-6), 1 min walk (9-12.5)

    B. Lower (2 sets)
    1. Squats (20 reps x 86lbs x 2 sets )
    2. Dumbbell Lunges (15 reps per side x 50 lbs x 2 sets)
    3. Standing Calf Raises (35 x 50lbs x 2 sets)
    4. Crunches (30 reps per side x body weight x 2 sets)
    5. Crunches - Elbow to Knees (30 reps per side x body weight x 2 sets )

    C.For 10 mins, HIIT = 5 min walk (4-6), 5 min run (9-12.5)

    B. Lower
    1. Squats (20 reps x 86lbs x 2 sets )
    2. Dumbbell Lunges (15 reps per side x 50 lbs x 2 sets)
    3. Standing Calf Raises (35 x 50lbs x 2 sets)
    4. Crunches (30 reps per side x body weight x 2 sets)
    5. Crunches - Elbow to Knees (30 reps per side x body weight x 2 sets )


    Diet:
    AM
    1/2 cup cottage cheese : P=2g F=10g C=15g
    2 hardboiled whole eggs : P=2g F=4g C=14g
    Psyllium Fiber 10 gms + 1/2 tbsp Iced tea powder P=17g F=5g C=39g

    PM
    1/2 roasted chicken with skin on: P= 39g F=18 C=15g
    Apple/Mango Shake 20 ounce: P=52g F=0g C=34g
    1 can Tuna in Veg Oil and 1 pack Pork/Beans : P = 35g F=16g C=18g
  • scorchedscorched Posts: 253
    @badass_vinch Ang long term goal talaga is to make a continuous lifestyle overhaul. Medyo hirap lang talaga ako sa control sa kain. Ang intention is to inculcate food discipline, with the help of good choices and supplements. I'll do it for 3 weeks muna (21 Day Bizzy Diet/Workout), then move on from there. Hindi naman to matatapos after 21 days.
  • badass_vinchbadass_vinch Posts: 4,471
    scorched wrote:
    @badass_vinch Ang long term goal talaga is to make a continuous lifestyle overhaul. Medyo hirap lang talaga ako sa control sa kain. Ang intention is to inculcate food discipline, with the help of good choices and supplements. I'll do it for 3 weeks muna (21 Day Bizzy Diet/Workout), then move on from there. Hindi naman to matatapos after 21 days.

    ah, kala ko kasi may event or lakad kang pinaghahandaan. Ako kasi may 4 weeks pa to prep. wala lang, plano kasi namin mag bora. Kaso walang sense mag quick fix prep lalo na pagdating ko dun plano ko lang lumamon hehe
  • scorchedscorched Posts: 253
    Actually, meron din naman. Pero next year pa haha. Thats nice! Mag B-Bora kayo! E mukha namang ready ka na to show off your body sa Bora. Baka pagkakaguluhan ka dun haha!
  • scorchedscorched Posts: 253
    @badass_vinch, may tanong ako. Ang goal ko kasi is ibaba yung body fat percentage ko. Currently, I stand at 22% sobrang taas. I intend to lessen it to 15-18% (realistic goal) in 21 days. Any thing you can advise para dito?
  • badass_vinchbadass_vinch Posts: 4,471
    scorched wrote:
    @badass_vinch, may tanong ako. Ang goal ko kasi is ibaba yung body fat percentage ko. Currently, I stand at 22% sobrang taas. I intend to lessen it to 15-18% (realistic goal) in 21 days. Any thing you can advise para dito?

    malabo yan in 21 days, 21 weeks pwede siguro.
  • scorchedscorched Posts: 253
    @badass_vinch, even with a strict diet di kaya? Kasi medyo confused ako sa expected results based sa nakikita/nababasa ko online tsaka yung realistic.
  • badass_vinchbadass_vinch Posts: 4,471
    scorched wrote:
    @badass_vinch, even with a strict diet di kaya? Kasi medyo confused ako sa expected results based sa nakikita/nababasa ko online tsaka yung realistic.

    wag ka masyado maniwala sa mga nababasa mo and nakikita sa websites lalo na sa YT. Marketing lang yan, either to sell supplements, sell a training program (which obviously is nothing new), sell a diet program, promote this and that. Di ka din ba nagdududa sa mga models nila? hmmm... they are all too good to be true. I tell you bro, polluted na fitness ngayon. Pinagkakaperahan lahat ultimo pagbibilang ng calories. Everything now is about numbers, money, BF%, lifting stats, Scale weight, macros, drug dosages etc. Numbers deceive people because we love to count. Counting gives us sense of accomplishment. The only thing that doesn't sell is EFFORT, you cant count it, can't measure it, can't buy it... Who cares about effort nowadays... You're PR is nothing withoutuploading it in YT then you're not credible without a selfie on instagram hahaha.
  • AestecniquesAestecniques Posts: 487
    scorched wrote:
    @badass_vinch, may tanong ako. Ang goal ko kasi is ibaba yung body fat percentage ko. Currently, I stand at 22% sobrang taas. I intend to lessen it to 15-18% (realistic goal) in 21 days. Any thing you can advise para dito?

    Bro pa-but in hah... Last summer fatloss ko. I was able to bring down 20% bf to around 12%, it took me 2 months. Madami nga lang din nawalang lean mass. Personally naiiklian ako sa 21 days, specially you want lose fat..not just weight.

    xfssIXUl.jpg
  • BANEBANE Posts: 1,927
    Aestecniques wrote:
    scorched wrote:
    @badass_vinch, may tanong ako. Ang goal ko kasi is ibaba yung body fat percentage ko. Currently, I stand at 22% sobrang taas. I intend to lessen it to 15-18% (realistic goal) in 21 days. Any thing you can advise para dito?

    Bro pa-but in hah... Last summer fatloss ko. I was able to bring down 20% bf to around 12%, it took me 2 months. Madami nga lang din nawalang lean mass. Personally naiiklian ako sa 21 days, specially you want lose fat..not just weight.

    xfssIXUl.jpg

    bro parang malungkot ka dun sa 2nd pic mo, lol  :biggrin: (joke lang)
  • AestecniquesAestecniques Posts: 487
    @BANE haha oo bro...2 months ba naman magcut haha. Halatang gutom na bro. Paumanhin sa TS, out of topic.
  • badass_vinchbadass_vinch Posts: 4,471
    Kung as in FATLOSS and WEIGHTLOSS lang achivable yan. Kaso hindi optimal yun since ubos din muscles. Not a happy ending hehehe

    @Aestecniques based sa mga pics mo bro I strongly believe hindi ka endomorph. Probably you just got out of shape in the past kasi hindi naman kabigatan yung 180lbs unlike yung mga true endo's who weighed 250-300lbs. Pati features nila and issues pare parehas.
  • AestecniquesAestecniques Posts: 487
    badass_vinch wrote:
    Kung as in FATLOSS and WEIGHTLOSS lang achivable yan. Kaso hindi optimal yun since ubos din muscles. Not a happy ending hehehe

    @Aestecniques based sa mga pics mo bro I strongly believe hindi ka endomorph. Probably you just got out of shape in the past kasi hindi naman kabigatan yung 180lbs unlike yung mga true endo's who weighed 250-300lbs. Pati features nila and issues pare parehas.

    Thats good to know Sir V. Actually inassess din ako sa Slimmers World, hindi rin Endomorph lumabas...nasobrahan lang sa inom siguro talaga at kanin. I second the motion sa Fatloss VS Weightloss, 2 times na ako nagkamali na sobra sa cut, dahil masyado ako nakadepende sa timbangan instead of looking in the mirror
  • scorchedscorched Posts: 253
    I guess I need to read more and learn more para di ako ma-disappoint sa expected results ko. It's just hard kasi as a relatively beginner bodybuilder na ma accomplish goals mo.

    Magpost ako ng current photograph ko for your reference na din. Medyo di kasi ako natutuwang tignan eh.

    @Aestecniques @badass_vinch @bane
    Any advise you can tell me to lose the body fat around the abdominal area? Yun kasi talaga ako nahihirapan.
  • jomskijomski Posts: 163
    scorched wrote:
    I guess I need to read more and learn more para di ako ma-disappoint sa expected results ko. It's just hard kasi as a relatively beginner bodybuilder na ma accomplish goals mo.

    Magpost ako ng current photograph ko for your reference na din. Medyo di kasi ako natutuwang tignan eh.

    @Aestecniques @badass_vinch @bane
    Any advise you can tell me to lose the body fat around the abdominal area? Yun kasi talaga ako nahihirapan.

    Motivation yun bro, yung panget ang katawan. Yun yung ginawa kong motivation para hindi ako bumitaw sa pagbubuhat. Looking back at my pictures (check my journal cover page), I was the perfect example for a skinny fat: Hindi mo maintindahan kung payat or mataba (skinny arms, bulging waist). Kaya tinakda ko sa bato ni hindi na ko muling magmumukhang ganun!
  • scorchedscorched Posts: 253
    @Jomski Sige. Ill check. I agree with what you said. Malaking tulong talaga pag may kasabay kang nagwowork out for bodily fitness.
  • AestecniquesAestecniques Posts: 487
    scorched wrote:
    I guess I need to read more and learn more para di ako ma-disappoint sa expected results ko. It's just hard kasi as a relatively beginner bodybuilder na ma accomplish goals mo.

    Magpost ako ng current photograph ko for your reference na din. Medyo di kasi ako natutuwang tignan eh.

    @Aestecniques @badass_vinch @bane
    Any advise you can tell me to lose the body fat around the abdominal area? Yun kasi talaga ako nahihirapan.

    Bro, hindi pwede selective ang area focus ng fatloss, most of us ang stubborn fats na sa belly area, so yung pinaka emergency energy storage nasa belly, ma-access mo siya when you are already at low bf%. Once nasa 10-12% BF ka na, reverse diet to stabilize again your metabolism then cut again. Hindi mo pa maabsorb yung concept, so target muna natin bro na mapababa na BF% mo.
  • scorchedscorched Posts: 253
    @Aesteniques, will take note of that. Im planning to cut on my caloric intake based on what I've calculated, sasabayan with the exercise I indicated here. I do hope makababa yun ng body fat percentage ko.
  • AestecniquesAestecniques Posts: 487
    scorched wrote:
    @Aesteniques, will take note of that. Im planning to cut on my caloric intake based on what I've calculated, sasabayan with the exercise I indicated here. I do hope makababa yun ng body fat percentage ko.

    Nice start bro, keep us posted dito sa journal..we are all getting there brah!
  • scorchedscorched Posts: 253
    @Aestecnique, oo brad. I wiil. Yup! Together to get there!
  • autumndylanautumndylan Posts: 148
    Be consistent lang.always motivate yourself. 21days siguro yung short term goal mo to start off with your fitness journey pero suggest ko lang after ng 21 days mo, do another 21 days.then another. Til end of 2015.then pag dating ng 2016, set a higher goal, make it 365 days of fitness.haha. (and yes 365 whole year focused) tulungan tayo dito.apir.
  • scorchedscorched Posts: 253
    @autumndylan, sana with the help of fellow PBB brads, ma-achieve natin goals natin. Agree, simula palang to. *apir*
  • scorchedscorched Posts: 253
    Day 3: July 29, 2015

    Exercise:
    A. For 20 mins, HIIT = 1 min run (4-6), 1 min walk (9-12)

    B. Upper (1 set)
    1. Flat Bench Press (20 reps x 88 lbs x 2 sets )
    2. Rowing Machine (30 reps x 60 lbs x 2 sets )
    3. Standing Military Press (20 reps x 50 lbs x 2 sets)
    4. Barbell Curl (20 reps x 40 lbs x 2 sets)
    5. Tricep Dips (20 reps x bodyweight x 2 set)

    C.For 10 mins, HIIT = 5 min walk (4-5.5), 5 min run (8)

    D. Upper
    1. Flat Bench Press (20 reps x 88 lbs x 2 sets )
    2. Rowing Machine (30 reps x 60 lbs x 2 sets )
    3. Standing Military Press (20 reps x 50 lbs x 2 sets)
    4. Barbell Curl (20 reps x 40 lbs x 2 sets)
    5. Tricep Dips (20 reps x bodyweight x 2 set)

    Diet:
    AM
    Sesame Chicken: P=27.1g F=6.2g C=10.7g
    1/2 cup cottage cheese: P=2g F=10g C=15g
    Psyllium Fiber 10 gms: P=3g F=2.7g C=5g

    PM
    1/2 roasted chicken skin on: P=24g F=18g C=70g
  • kenzykenzy Posts: 663
    scorched wrote:
    Day 3: July 29, 2015

    Exercise:
    A. For 20 mins, HIIT = 1 min run (4-6), 1 min walk (9-12)

    B. Upper (1 set)
    1. Flat Bench Press (20 reps x 88 lbs x 2 sets )
    2. Rowing Machine (30 reps x 60 lbs x 2 sets )
    3. Standing Military Press (20 reps x 50 lbs x 2 sets)
    4. Barbell Curl (20 reps x 40 lbs x 2 sets)
    5. Tricep Dips (20 reps x bodyweight x 2 set)

    C.For 10 mins, HIIT = 5 min walk (4-5.5), 5 min run (8)

    D. Upper
    1. Flat Bench Press (20 reps x 88 lbs x 2 sets )
    2. Rowing Machine (30 reps x 60 lbs x 2 sets )
    3. Standing Military Press (20 reps x 50 lbs x 2 sets)
    4. Barbell Curl (20 reps x 40 lbs x 2 sets)
    5. Tricep Dips (20 reps x bodyweight x 2 set)

    Diet:
    AM
    Sesame Chicken: P=27.1g F=6.2g C=10.7g
    1/2 cup cottage cheese: P=2g F=10g C=15g
    Psyllium Fiber 10 gms: P=3g F=2.7g C=5g

    PM
    1/2 roasted chicken skin on: P=24g F=18g C=70g

    pafs question lang, ung ABCD, eto ung ginawa mo for the day? Upper plus cardio day noh? Baket parang same lang naman ung B and D? tapos parang sobra dame ng reps mo. My reference kaba ng ganitong workout? sorry para kasing now ko lang nakita yong ganitong sequence ng exercises
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