"Great things take time"

t4g4yt4g4y Posts: 1,944
edited June 2017 in Personal Journals

Good day, I'm posting a journal again since yung una kung post nung February nawala dahil nag change site hehe pero all is well wala naman masyadong detail dun.

The attached image is my before and after picture para sa comparison. I started losing weight last year pa around this month din JUNE 2015.
I'm doing cardio (jogging) every night after office sa subdivision namin. Sorry no offense sa nag tretreadmill, treadmill kasi parang spoon-feeding lang dating walang epekto hehe. Anyway around 6pm to 7pm one hour lang. 5 minute jog 5 minute walk interval para may pahinga din at di madaling ma exhaust.

I started lifting nitong April lang. Medyo nangangapa pa kasi first time ko talaga mag buhat hehehe. Kaya nag tanong tanong din ako sa nakakasabay ko sa gym at nag mamasid sa kung paano ang proper form sa pag buhat. Anyway we have a gym dito sa office kaya walang problema sa pag ggym yun nga lang may oras. Pag umaga 6 to 7am lang yata, then sa lunch 12:00 to 1:30 dyan ako sa time na yan dahil iilan lang kami. Sa hapon naman 5:30pm to 9pm at sangkaterbang tao at hindi ka makakagalaw ng maayus kasi gamit ang ibang equipment hehe.

Started 5x5 stronglift ba yun. pero Squatting at bench press lang nagagawa ko hehe. Nag focus muna ako sa upper body, chest, biceps triceps, back at shoulders, mga basic lang talaga.

Ang diet ko mga sir is no rice, kung mag decide man ako mag rice I buy black rice, since na try ko na ang brown at red pero mas ok sa akin ang black (pagkain nang mga engkanto haha) . Minsan naman white rice if the occasion calls for it. Di naman kasi natin maiwasan ma imbita ma libre sa lunch or dinner o di kaya kumain kasama pamilya kaya no choice hehe.

Ako nag pprepare ng pagkain ko.

Boiled eggs, steamed or grilled chicken breast (marinated) , steamed broccoli. oatmeal, prutas apple at banana. wheat bread. Gulay: pakbet. Canned tuna yung solid in vegetable oil. nuts: nag almonds kaso medyo mahal kaya balik sa peanuts haha.

Minsan pag di nakapag grocery bili nalang nagn roast chicken sa bugong at lutong gulay

Wala talaga ako idea about sa macro nutrients ba yun, please do educate me at kung pano kunin ang percentage nung body fat etc.

Any comments and suggestions are very much welcome and appreciated. Thank you in advance.

Post edited by t4g4y on
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Comments

  • t4g4yt4g4y Posts: 1,944
    edited June 2016

    http://imgur.com/lzmHgv7

    http://imgur.com/Kf7bqkr

    http://imgur.com/Y7GEc4N

    http://imgur.com/hCXmH6a

    Post edited by t4g4y on
  • t4g4yt4g4y Posts: 1,944

    sorry di ako marunong mag lagay picture kaya yan lang ang url hehehhe

  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308
    as long as you are making progress there is nothing to change.
  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308
    when it comes to macros, in protein, 0.8-1g per lb of bodypart, if you are trying to lose weight, limit your carbs and increase your healthy fats a bit like coconut oil, again you must be in a deficit
  • t4g4yt4g4y Posts: 1,944

    @TRoll_W_a_Heart said:
    as long as you are making progress there is nothing to change.

    thank you sir Troll, may stubborn lang talaga na part which is ang mid section, belly, gilid at back fats. Ang tagal ma tanggal need more cardio pa siguro.

  • t4g4yt4g4y Posts: 1,944

    @TRoll_W_a_Heart said:
    when it comes to macros, in protein, 0.8-1g per lb of bodypart, if you are trying to lose weight, limit your carbs and increase your healthy fats a bit like coconut oil, again you must be in a deficit

    hmmm forgive me pero ano po ibig mong sabihin when you say " you must be in a deficit" :)

  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308
    know your bmr+activity, example if its 3000 a day, limit your calories just to 2500, or if its 3000, increase your output to 3500, whatever it is, just make sure youre in a deficit of 500-750 a day
  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308
    t4g4y wrote: »
    @TRoll_W_a_Heart said:
    as long as you are making progress there is nothing to change.



    thank you sir Troll, may stubborn lang talaga na part which is ang mid section, belly, gilid at back fats. Ang tagal ma tanggal need more cardio pa siguro.

    how do you monitor your calories?

  • t4g4yt4g4y Posts: 1,944
    edited June 2016
    TRoll_W_a_Heart wrote: »
    t4g4y wrote: »
    @TRoll_W_a_Heart said:
    as long as you are making progress there is nothing to change.



    thank you sir Troll, may stubborn lang talaga na part which is ang mid section, belly, gilid at back fats. Ang tagal ma tanggal need more cardio pa siguro.

    how do you monitor your calories?

    To be honest sir.. I don't know how to monitor my daily calorie intake :-( basta maka kain lang ng hindi fatty at more on protein at avoid ako sa lahat ng matamis mapa solid o liquid especially soft drinks
    Post edited by t4g4y on
  • t4g4yt4g4y Posts: 1,944
    edited June 2016
    Anyway basa basa muna ng ibang journal para may matutunan. At medyo ok tong journal ni sir dimzon03 for starters hehehe
    Post edited by t4g4y on
  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308
    edited June 2016

    @t4g4y said:
    TRoll_W_a_Heart;142946" said:
    said:

    @TRoll_W_a_Heart said: > as long as you are making progress there is nothing to change. > > > > thank you sir Troll, may stubborn lang talaga na part which is ang mid section, belly, gilid at back fats. Ang tagal ma tanggal need more cardio pa siguro. > > > > how do you monitor your calories? > >

    To be honest sir.. I don't know how to monitor my daily calorie intake :-( basta maka kain lang ng hindi fatty at more on protein at avoid ako sa lahat ng matamis mapa solid o liquid especially soft drinks

    Wont you believe i eat more fats than carbs, well thats another story, good luck

    Post edited by TRoll_W_a_Heart on
  • t4g4yt4g4y Posts: 1,944
    edited June 2016
    By the way sir Troll anong app gamit mo for monitoring? I Read your journal at dun ko nakita hehehe medyo sobrang detailed sir
    Post edited by t4g4y on
  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308

    Myfitnesspal in ios and in android, you need also a digital food scale at home, cost around 500 pesos a SM department store, i think cdrking also sells them too

  • ironpump666ironpump666 Posts: 309

    maka bili nga ng food scale this 15.. hehehehe may nakita ako tig 450 ata yun sa may Ayala dito sa Ubec..

  • t4g4yt4g4y Posts: 1,944
    edited June 2016
    Judging by the way you monitor your food intake sir @TRoll_W_a_Heart parang ang higpit higpit hahaha grabe sa detalye hehehe
    Post edited by t4g4y on
  • t4g4yt4g4y Posts: 1,944
    ironpump666 wrote: »
    maka bili nga ng food scale this 15.. hehehehe may nakita ako tig 450 ata yun sa may Ayala dito sa Ubec..

    Ako din sir @ironpump666 sa sweldo na titingin ng food scale hehe sana may extra money lol
  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308

    @t4g4y said:
    Judging by the way you monitor your food intake sir TRoll_W_a_Heart parang ang higpit higpit hahaha grabe sa detalye hehehe

    Its easy if you know how to cook and you have tupperware

  • t4g4yt4g4y Posts: 1,944
    TRoll_W_a_Heart wrote: »
    @t4g4y said:
    Judging by the way you monitor your food intake sir TRoll_W_a_Heart parang ang higpit higpit hahaha grabe sa detalye hehehe



    Its easy if you know how to cook and you have tupperware

    Good morning.
    Tupperware talaga sir? Heheh. How about microwavable containers?
  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308

    I cook my own food in one daily batch, put them in tupperware so i can store them in the ref, i need be bring it with me

  • t4g4yt4g4y Posts: 1,944
    TRoll_W_a_Heart wrote: »
    I cook my own food in one daily batch, put them in tupperware so i can store them in the ref, i need be bring it with me

    Ah baunan talaga hehe. At daily ang cooking nice at para fresh pa
  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308

    @t4g4y said:
    TRoll_W_a_Heart;142967" said:

    I cook my own food in one daily batch, put them in tupperware so i can store them in the ref, i need be bring it with me

    Ah baunan talaga hehe. At daily ang cooking nice at para fresh pa

    @t4g4y said:
    TRoll_W_a_Heart;142967" said:

    I cook my own food in one daily batch, put them in tupperware so i can store them in the ref, i need be bring it with me

    Ah baunan talaga hehe. At daily ang cooking nice at para fresh pa

    So you have time to marinate

  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308

    @t4g4y said:
    TRoll_W_a_Heart;142967" said:

    I cook my own food in one daily batch, put them in tupperware so i can store them in the ref, i need be bring it with me

    Ah baunan talaga hehe. At daily ang cooking nice at para fresh pa

    @t4g4y said:
    TRoll_W_a_Heart;142967" said:

    I cook my own food in one daily batch, put them in tupperware so i can store them in the ref, i need be bring it with me

    Ah baunan talaga hehe. At daily ang cooking nice at para fresh pa

    So you have time to marinate

  • neophyte02neophyte02 Posts: 35

    ahahah endorser ng tupperware brand... idol ko si sir troll we are lucky to have him here sa pbb dami ko natutunan sa mga post at tips nya

  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308
    neophyte02 wrote: »
    ahahah endorser ng tupperware brand... idol ko si sir troll we are lucky to have him here sa pbb dami ko natutunan sa mga post at tips nya

    i dont have time to cook all the time, doing a batch or so is more efficient

  • t4g4yt4g4y Posts: 1,944

    @TRoll_W_a_Heart said:
    neophyte02;143028" said:

    ahahah endorser ng tupperware brand... idol ko si sir troll we are lucky to have him here sa pbb dami ko natutunan sa mga post at tips nya

    i dont have time to cook all the time, doing a batch or so is more efficient

    I usually do batches for a week, ok lang ba yun sir, naka ref naman hehehe

  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308
    i would suggest a 2 day batch only, tenderness of the meat is different after a few day in the ref
  • t4g4yt4g4y Posts: 1,944

    @TRoll_W_a_Heart said:
    i would suggest a 2 day batch only, tenderness of the meat is different after a few day in the ref

    i'll keep that in mind sir :) salamat

  • t4g4yt4g4y Posts: 1,944

    Arms day

    Biceps:

    Alternate Incline DB Curl - 3x15

    Barbell Curls Lying Against An Incline 4x15

    BB Curls - 3x12

    DB Hammer Curls - 5x25

    Triceps:

    Bench Dips (Weighted 7.5kg) - 3x25

    Close grip push up (controlled motion) - 3x15

    times up 1:30 na nag aabang na ang guard isara ang gym hahahaha! kulang oras lol

    Lunch - pork adobo, 1cup rice.

    Miryenda: Ambers spag at pancit birthday ng manager namin kaya bahala na hahahaha!

  • t4g4yt4g4y Posts: 1,944
    edited June 2016

    Chest Day;

    Warm up: push up 2 x 25

    SM press 3 x 8 40kg

    SM Inclined 3 x 12, 12, 10 - 25kg

    SM Decline press 3 x 10 - 40kg

    DB press 4 x 20 - 30kg

    DB press decline 3 x 15 30

    DB Flyes 3 x 15 kg

    Bent-arm DB pullover 4 x 15 11g, 15x18kg

    Cable crossover 3 x 40 36kg

    Lunch:

    Pakbet with tokwa + 6 egg whites only

    Latest Pic

    please do suggest anything para malaman ko pa ang dapat i improve hehe salamat po :)

    Post edited by t4g4y on
  • t4g4yt4g4y Posts: 1,944
    edited June 2016

    pahabol sa gym

    Post edited by t4g4y on
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