endomorph transformation. fat to fit journey
SaintMakaveli
Posts: 48
guys, good day im Allan . im 26 years old. 5'8. I've started lifting for about three months now. my starting weight before i decided to make this change on my physique was 93kgs. i am now at 85 kgs. nakita ko tong site about a week ago lang and nag start mg basa basa.
very informative at helpful at inspiring at the same time.
naisip ko lng na gumawa ng personal journal to share and track my progress.
and maybe you guys could help me achieve my fitness goal. i think my body type is endomorph. so sana po if ever someone could share his/her tips on how to build a good physique endomorph type of body ay very well appreciated po.
im new to this journey and i dont know much ,and yes I've read articles and watched some videos yet. personal experience is best. so guys if u have some tips that you can share i am very open for suggestions and criticism if along this journey may mga fail ako magawa hehe...
endomorph physique goal is:
Chris Pratt
Rez of (rez and ivan YouTube channel)
very informative at helpful at inspiring at the same time.
naisip ko lng na gumawa ng personal journal to share and track my progress.
and maybe you guys could help me achieve my fitness goal. i think my body type is endomorph. so sana po if ever someone could share his/her tips on how to build a good physique endomorph type of body ay very well appreciated po.
im new to this journey and i dont know much ,and yes I've read articles and watched some videos yet. personal experience is best. so guys if u have some tips that you can share i am very open for suggestions and criticism if along this journey may mga fail ako magawa hehe...
endomorph physique goal is:
Chris Pratt
Rez of (rez and ivan YouTube channel)
Comments
Welcome to PBB brother!
I think pareho tayo endo hehehe
kuys. pano po mag post ng picture? thanks po sa pag welcome sir.
workout ko po knina umaga is
100lbs squats 5x5
50 lbs barbell row 5x5
80 lbs bench press 5x5
120 lbs deadlifts 5x5
60 lbs military press 5x5
50 lbs lat cable pulldown 3 set to failure.
workout ko po ulit knina umaga is
100lbs squats 5x5
50 lbs barbell row 5x5
110 lbs bench press 5x5
120 lbs deadlifts 5x5
60 lbs military press 5x5
50 lbs lat cable pulldown 3 set to failure.
incline machine chest press 3 of 12-10-10 set 100 lbs
cable flys 3 sets or 12 50 lbs
bicep barbell curls . 20 lbs each side 3 sets of 12
breakfast
1pcs longanisa with 1 pandesal
oatmeal with 2 spoonful of promatrix7
1 banana
lunch
chicken sotanghon.
1 slice whey protein bar (gawa namin ni misis.)
1 half pound pan fried chicken breast (marinated)
dinner
1 promatrix7 serving (full shaker)
pansit . (pakain sa office)
mag 3 months po .
..
napadami ata kain ko ng pancit kanina ..hahaha
need to develop chest and ab part lol.
any workout routine suggestions?
continue mo lang ung diet mo then need to burn more fats, cardio cardio din..haha
galling nang progress mo sir, ako hanggang ngayon hirap pa rin syempre sa belly at backfats hehe.
wala naming special exercise para mapadali ang delepment ng chest paps haha, tuloy mo lang chest exercises mo. Sa abs, sabi nga nila abs are made in the kitchen hehehe
bp 90 lbs plus 40 lbs bar. 5 sets of 6
inc machine 110lbs 3 sets of 12and 2 sets of 50 lbs
dec barbell. 50 lbs plus 40 lbs bar. 3 sets of 12
dec dumbbell 35lbs 3 setsof 12
chest flys 40lbs 3set of 12
seated single dumbbell curls 3 sets of 12 20lbs
standing alternate curls 20lbs 3 sets of 12
barbell curls set
12 reps 10lbs
12reps 20 lbs
12repa 25 lbs
10 seconds rest 3sets
rest per set around 2 mins
legpress 200lbs 3sets of 21
crunches 3 sets of 21
reverse crunches 3 sets of 21
di ko n alam un tawag s iba.hehe
meals
bf
sinangag 1cup cgro un. at one egg Sunnyside up
+ busog p sa pancit kagabi hehe
lunch
after WO
1 shaker full promatrix7
1can ng century tuna at tatlong egg two yolks only tapon isa hehe ( ano po b pde gawin s yolk n sobra?)
meryenda
1 protein bar
dinner
di pa alam
thanks paps. salamat po s pag visit dto sa journal ko .
salamat po paps. nabisita din po ako s journal nyo very inspiring din po. good luck po sa fitness Journey nyo.
back workout
triceps
Oh man, I remember how fat I was. I was probably as fat as you were. One day, I woke up and looked at myself in the mirror and said, "This isn't me." Took my ass to the gym and never looked back since then. Anyways, good job! Ituloy mo lang yan. Walang susuko.
Do cardio. Cardio actually helps burn fat faster.
rest day today... thanks for the motivation guys..
bukas ulit . actually na kaka adik na tlga to. prang feeling guilty ako lagi pg nag rerest day. haha pero nabasa ko din or na research na need ng katawan natin ng pahinga. so ayun. gigil na ulit mag bukas para mka buhat n ulit. hehe
will do shoulders tom and cardio. thanks guys
we need a Gym pic, and that's a challenge lol. Bukas ha? hahaha
sige brah. thanks . hehe
chest
tri
and sundot ng legs . umulan kc eh hehe hindi mka labas ng gym.
breakfast
half rice and egg.
revicon multi vit
lunch 2 eggs and fried noodles
sleep time
2-7pm
dinner
dpa sure.
tuloy ang buhat. let's make this a lifestyle
more work more pain but at the same time fulfilling.
nyahahahaha ayus sa cover paps ah hehe, nice traps
Hindi naman siguro ikaw si Vandolph noh?
hahaha hindi tol ,ripped n daw un balita ko eh. malayo pa ko hahaha...
ayan tayo hehehe...
had a great workout again today.
mixed
shoulder
and chest ,triceps
kaldereta for lunch.
kaldereta for dinner hahahaha
mamigay ka naman ng lunch at dinner hahaha