My journey to a healthy lifestyle
Fearless20
Posts: 14
Hello guys, after a decade of hibernation I decided to get back to the gym again, not mainly for the looks but to take care of my body, and also because it's the temple of God, new perspective for me 
I'm a Jesus lover btw, just started learning to walk with him (newlife) couple of yrs ago.
A little bit of history, when I was in college 10 years ago, I lifted weights together with my friends and I was able to pack 40lbs of muscle & fat to my skinny frame which only weigh 110lbs that time.
Now, I'm starting again from square one 
, skinny! The good thing naman is that I learned a lot sa kakabasa ko dito sa forum, especially the importance of nutrition which I didn't pay much attention before.
Today is my 2nd week of training, the first week I gauged myself in terms of stamina, strength and recovery-time. I did this to craft a tailor made workout program for myself.
STATS:
Weight: 124Lbs
DIET:
2.2 K Calories
Beef/Chicken/Rice/
TRAINING:
6 DAYS ON - 1day off
Day 1 Chest,Back
Day 2 Shoulder
Day 3 Legs
Day 4 Chest,Back
Day 5 Bicep,Tricep
Day 6 Legs
Day 7 Rest
Training usually involves 2 exercise/muscle eg. for Chest = Bench Press x2 warmup then 4x5 (heavy/low-rep) Dumbell Press 4x10-12 (volume). For now this setup is enough to stimulate my baby muscles
to hit each major muscles twice a week.Will stick to this program for 3 months. Also, Intensity can vary from time to time, depending on my condition.
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Thanks guys & God bless us all.
PS: Any advice and suggestions will be greatly appreciated
Comments
wow! may foundation ka na pala paps kaya no comment ako hands up pa hehe, welcome to PBB! :-)
Salamt bro, hopefully mag kick-in yung muscle memory na sinasabi nila (i'm not sure 100%) kung tama yun or applicable pa sa case ko na almost 10 years na nag stop.
Yung first week experience ko ang hirap din pala mag adjust or hanapin yung sweetspot, lalo na sa pag pili ng mga plato, sa ngayon yung 5lbs muna pala mga tropa ko, hindi pa pwede sina 25's at 50's pag nag a-add ng weight sa bar.
hehe you know the drill na paps, mas na una ka sa akin, biruin mo ikaw 10 yrs ago pa sa bb, eh ako 10 months palang hahahaha! at buti ka pa wla ka ka probleproblema sa taba, lean ka na eh, kaunting pitik mo lang yan boom sigurado putok ulit masels mo hehe
Before naman kaya ako nag gym, gusto ko lang tumaba ng konti, doesnt matter dati saken kung muscle or fat pa ito, basta tumaba lang kasi sobrang payat ko, medyo hanger ang datingan. Hindi rin naman ako nag sa sando-sando kaya taba lang need ko haha.
Yung sa edad ba, kelan ba usually nag babago ung metabolism, based kasi sa net meron 20's 30's at 40's pa. Gusto ko sana mag iba naman ung akin, na bumagal at maging tabain haha. Diba meron ganon, non binata payat, then pag apak ng 30's bigla lakehan, kahit same diet lang.
Mag 29 na ako now pero ganon parin metabolism, mabilis. Sa genes naman, sa mother side payat talaga sila, then sa father side, sakto lang.
uu paps, sadly habang nag kaka edad bumabagal daw metabolism huhuhu hehehehe
welcome, you go to newlife?
hmm parang ganon sir since new perspective sa buhay, tulad dun sa passage sa 2 cor 5:17
Yung beef sa diet ko now, napulot ko ung idea sa journal mo hehe, thanks! Ok na ok sakin to beef taas din ng calories at mas masarap kesa chicken.
when doing any diet, lalo na beef, be sure to drink plenty of water, around 4liters or so...i even got an app that reminds me every hour...youll notice that digestion is easier and your weight doesnt fluctuate..
Haha maraming salamat, buti nalang nag register ako, hindi sumagi sa isipan ko ung tubig.
I think nakaka 2 liters lang ako per day.
k, i hope you enjoy your stay here, god bless
Update: After 17 days
Old:
uy bulking hehe nice one paps
welcome sa PBB sir saitama. hehehe.
update: after 1 month
From 124Lbs → 132.8 (weight & pics taken pag kagising sa umaga)
Diet: is so-so mostly estimate lang but i make sure i get enough calories.
Rest muna ako sa beef sa ngayon, napansin ko parang sumisikip dibidib ko pag beef everyday, it only happends lang naman after eating. Nextmonth ulit balik ako sa beef pero bawasan ng konti, i also make sure nakaka 5liters ako ng water per day.
Supplements: Not necessary at the moment, nada.
Program: I switched back to typical training split which is 1x a week, body is not able to recuperate quickly to train 2x a week. In terms of strength nag skyrocket and because of this mas challenging nabubuhat ko now and I always end up sore (in a good way) ng ilang araw, kaya 1x a week training is sufficient for now.
Wisdom Gained New training approach.
Yeas ago when i train, I always push my self to the limit, as in everytime or session is like a WAR vs me and the iron, parang "parusa" ba T_T. I recalled, dati dapat lagi heavy ang workout pero hindi ko naman goal maging power-lifter so it could be just my ego that time or just mis-information.
This time, because I set my goals right and really know what I want. I can train the smart way pala and avoid those unnecessary efforts, save time and even energy. I'm enjoying more now yung pag w-workout (happy) and best of all no pressure.
The sweet spot between training hard and smart is what works best for me.
Help:
I haven't trained abs since day 1, do you suggest na i add ko ito sa current program ko or seperate sya, pwede siguro mag cardio ako pag rest day kasama ung abs? Advice po, so far ung training ko now limited lang ung energy ko, good for 30-40 mins any additional exercise will lead to fatigure na siguro for me.
Thanks and God is good
no more abs, just tweak your diet a little bit, god is good all the time
Thanks again for reminding me about sa diet, eto talaga kailangan ko i workout, it's not that easy for me, but won't settle for mediocrity.