From Fat
santosdarryl
Posts: 39
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History:
I'm 260lbs last 2008, started toning(on the gym) on my college degree(4years). After graduating(2012)started building muscle at the gym.April 2013 got a work with a free gym, created my own meal plan based on IIFYM. November 2013, got an rotator cuff injury.
Workout Programs:
[February 24, 2014]
[March 17, 2014] - AllPro: A Simple Beginner's Routine
Photos:
[February 26, 2014]
[April 2, 2014]
Weight Log:
CUTTING PHASE
|
|October 2013 : 86KG
|December 2013 : 80KG
|February 25 2014 : 76KG
|
Stopped CUTTING (Maintaining weight and lifting harder)
|March:Started Eating on maintenance or surplus(upto 2784 calories)
|May 22 2014: 81KG
|Oct 31 2014: 85KG
Salamat po sa pagcheck
History:
I'm 260lbs last 2008, started toning(on the gym) on my college degree(4years). After graduating(2012)started building muscle at the gym.April 2013 got a work with a free gym, created my own meal plan based on IIFYM. November 2013, got an rotator cuff injury.
Workout Programs:
[February 24, 2014]
[March 17, 2014] - AllPro: A Simple Beginner's Routine
Photos:
[February 26, 2014]
[April 2, 2014]
Weight Log:
CUTTING PHASE
|
|October 2013 : 86KG
|December 2013 : 80KG
|February 25 2014 : 76KG
|
Stopped CUTTING (Maintaining weight and lifting harder)
|March:Started Eating on maintenance or surplus(upto 2784 calories)
|May 22 2014: 81KG
|Oct 31 2014: 85KG
Salamat po sa pagcheck
Comments
Checking my BF% 20 po sya according to a fat caliper. Kaya po ba magdrop to 15% ang BF ko kung magbubulk ako then cut ulit?
Thanks!
Parang kay Taylor Lautner na body or Zyzz sir. hehe LOL :lol pero mukang napahirap makuha nung ganung body.
Forget bulk or cut. Go hard and heavy lagi kasi sa frame mo ngayon muscle mass ang kulang. Yung body fat problem mo ay mas dadali kung sisikip yung skin mo dahil sa makapal na muscle
Thanks sir vinch! Will go heavy, try ko magdagdag ng 100g ng protein. Limited lang po lean meat ko, pwede po from whey protein? or lean meat talaga? Thanks sir!
to be honest, i dont feel na tama yung estimate sa macros mo (although hindi mo binigay yung serving size) kasi yung rice sa lunch at dinner halos 100g of carbs na yan sa karaniwang kain tapos sa breakfast mo taas pa ng carbs. sa fat din alanganin yang 58g na nilagay mo kasi sa PB pa lang rougly 20-25g fat na agad, tapos may egg yolks, milk almonds at ulam ka pa.
Yung protein pancakes ko po ay wheat pancake. 200g po nung wheat pancake bag + 40g of whey + egg. divide ko po yung 200g sa 5 servings = (Carbs = 30, Protein = 9, Fat = 1.4 per serving).
Tapos po yung PB ko po ay yung P28 high protein Peanut butter. 20g = C=3.6,P=8.5,F=7.9
Tapos po brown rice ko po ay 40g per meal.
For the almond naman po, Healthy you sa Robinsons super market. Eto po yung hindi ko alam if tama yung facts na nilagay nila. pero 15g lang po kinakain ko which is C=4.7,P=3.1,F=1
Grilled po yung chicken breast ko.
Ayan po sir. Puro numbers haha. Magtatanggal nalang po ako siguro ng ibang foods para maipasok yung protons from lean meat.
Siguro update ko din po macros per meal sa meal plan ko para makita po ng iba
UPDATE:
Minano-Mano ko adding all fats = 59 lampas sa target macros :LOL
May sira pala yung pangcompute ng macros.
Thanks sir ng marami, kung hindi mo po napansin yung estimates ng macros ko, hindi ko pa cocomputin ng mano mano.
yung eggs na nilalagay mo sa pancake bilangin mo din fat nun hindi lang yung nasa label. kahit grilled ang meat may fat content pa din yun (kahit yung leanest part pa)
Onga pala!:duh: recalculate ko po sir vinch.
Lagyan ko nalang po nang limit ang fat ko sa macros ko para sa fat content ng chicken? Kunwari 57.9 ang target ko, gawin ko pong 40 or 45? too much po ba yun?
Raming matututunan dito sa PBB.
pag mas malinaw na yung totals mo, tsaka mo ipasok yung sinasabi ko sayo na additional 100g protein na kailangan mo. at dahil may fat ang meat. tanggalin mo na siguro yung almonds sa diet para magfit yung fat ng meat sa total fat intake mo.
Okay po sir vinch, update ko journal pagatapos ko po irecalculate. Salamat po
Hindi naman po ako naguluhan. Last October pa po ako nagstart ng IIFYM may ibang points lang akong nalilimutan like measure lahat ng imimix sa wheat pancake etc. Buti po pinaalala nyo po sakin.
Fatloss po target ko nung nagstart ako. Pero ngayon tulad ng sabi nyo po na forget about cut and bulk... Mag heheavy lang ako hehe
Post ko po mamaya workout ko po ittype ko lang po hehe
everyone is doing IIFYM kahit mga sedentary individuals, hindi lang sila aware sa ginagawa nila.
****
NOTE: I Have a rotator cuff injury last november 2013. Limited lang po kaya ko. Hindi ko po kaya mga overhead press
Hindi ko po alam if kaya ko na po bumalik sa weight na binubuhat ko po dati natatakot po kasi ako.
****
Mon - Friday: Push,Pull,LEGS&FOREARMS and so on.
Saturday: Cardio before breakfast
Sunday: REST
30 second rest between set
######
#Push#
######
CHEST
Flat BB Bench press:
105lbs 8reps 4sets - last set drop set
Inclined DB bench press:
70lbs(35lbsx2) 8reps 4sets - last set drop set
Flye Machine
100lbs 8reps 4sets - last set drop set
SUPER SET SHOULDER
|
| Rotating excercise variant every push day
| |
| |-Cable Front Raise
| |30lbs 12reps 3sets
| |
| |-Plate Front Raise
| |45lbs plate 12rep 3sets
|
|
| |Rotating excercise variant every push day
| |
| |- Cable Side Raise
| |30lbs 12reps 3sets
| |
| |-DB Side raise
| |15lbs 12reps 3sets
|
|
|Machine Rear Dealt
|85lbs 12 reps 3sets
|
END
TRICEP
Cable pull down
120lbs 8reps 4 sets - last set drop set
Cable kickback
40lbs 12reps 4sets
######
#PULL#
######
BACK
Deadlift
170lbs 8,6,4 drop set 12
Lat Pulldown
220lbs 8,6,4 drop set 12
Barbell row
100lbs 8,6,4 drop set 12
Reverse Grip Lat Pulldown
220lbs 8,6,4 drop set 12
Cable row
220lbs 8,6,4 drop set 12
Dumbell row
90lbs(45lbsx2) 8,6,4 drop set 12
TRAPS
Cable Upright Row
120 8reps 4 sets
Cable Face Pull
60lbs 8reps 4 sets
Behind back BB shrug
70lbs 12reps 3sets
Bicep
Alternate curl
30lbs 8,6,4 drop set 12
Cable Curl
120lbs 8reps 4set
###################
#LEGS AND FOREARMS#
###################
LEGS
Front Squat
100lbs 8,6,4 drop set 12
Machine Squat
155lbs 8,6,4 drop set 12
Leg Extension
145lbs 8,6,4 drop set 12
Leg Curl
145lbs 8,6,4 drop set 12
Calf raise
105lbs 12reps 3sets
FOREARMS
BB Forearm raise
20lbs 12reps 3sets
DB Wrist curl
25lbs 12reps 3sets
Ah okay po kasi eto po calculator na ginagamit ko. May Fat loss at Bulking na option po.
http://iifym.com/iifym-calculator/
Still on cutting. Hindi ako makapag heavy tulad ng payo si sir vinch gawa ng shoulder injury. Thinking na mag darkside ako for joint and tendon.
I read many article na mag drop to 10%bf and then go bulk na. Anyway nagupdate lang ako ng Journal ko.
Peace out!
And stay away from roids bro. Makinig ka sakin. You'll regret it in the future. Wag ka magmadali, we as humans adapt, if you adapt on easy things, you will stick with easy things... bodybuilding is not easy
Pumili ka:
Roids= occassional fun
Commitment & hardwork= lifetime happiness & fulfillment
Commitment & hardwork sir! hehe. Sige sir ill stop cutting and no roids(nagresearch lang naman po ako hehe). pero should I maintain nalang my weight?
no offense bro, oo may side effect ang roids, pero its really a personal choice. okay lang naman na sabihan mo siya na wag mag roids, which is really a good thing. pero never take away our commitment and hardwork dahil lang nag roids kami kasi pare parehas lang tayo nagbubuhat ng bakal at kumakaen ng maayos. never pa akong nakakitang tao na nagroids na humilata lang sa couch buong araw at lumaki. by the way hindi ako nag bobodybuilding for "occasional fun". ilan taon na ako hindi umiinom ng alak, nagpupuyat, gumigimik, nagyoyosi, at kumakaen ng junk. its my passion bro. its my life.
Sir vinch, hindi ko naman talaga gusto magshortcut. Nabasa ko lang kasi na ang deca ay good for joints and tendons. Pero final na po, hindi ako gagamit. hehe. Sir, maintain ko nalang weight ko and lift harder nalang po no? Thanks sir.
Thanks sir vinch,john,miggi and core for helping out.
sorry sa abala.
Good luck
Okay sir mike, maybe in time hehe. Thanks!
Noted sir jettie will do. Thanks!