Damn! Ang haba na ng reply ko biglang nag error browser ko (phone kc gamit ko)
Anyway, sa tingin ko significant ang pagkakaiba ng mga kinakain ko nung 1st 4 weeks compared sa 5th week onwards. Kung kumain ako dati sobran busog na busog ako at hindi makahinga at minsan nasusuka sa dami ng kinain.
Ito sample daily meal ko nung 1st 4 weeks:
PAGKAGISING
- 1 serving Whey
- 5g Creatine
BREAKFAST
- 1.5-2 cups of rice
- 1 order of beef/pork/chicken/fish+veg
- coffee/milo
- 2 boiled eggs (with yolk)
LUNCH
- 1.5-2 cups of rice
- 1 order of beef/pork/chicken/fish+veg
- 2 boiled eggs (with yolk)
- dessert - cookies etc (not consistent)
MERYENDA/PRE-WO
- tapsilog
- 1 serving Whey
DINNER/POST-WO (sa bahay kasi to. Servings compared to my bfast/lunch)
- 2-3 cups of rice
- 2 orders of beef/pork/chicken/fish
- 2 eggs
- 1 serving whey
HERES MY MEAL FOR 5th WEEK TO PRESENT
PAGKAGISING
- 1 serving Whey
- 5g Creatine
BREAKFAST
- 1 cup of rice
- 1 order of beef/pork/chicken/fish+veg
- coffee/milo
- 2 boiled/scrambled eggs (with yolk)
***kadalasan 6pcs pandesal and 2 boiled eggs nalang to***
LUNCH
- 1 cup of rice
- 1 order of beef/pork/chicken/fish+veg
- 2 boiled/scrambled eggs (with yolk)
- dessert - cookies etc (not consistent)
MERYENDA/PRE-WO
- 4pcs pandesal
or
- 2 slices of pizza (pizza hut)
DINNER/POST-WO (sa bahay kasi to. Servings compared to my bfast/lunch)
- 1.5-2 cups of rice
- 1-1.5 orders of beef/pork/chicken/fish
- 2 eggs
- 1 serving whey
bro, weight loss yung fitness goal mo diba?
wala kaseng info yung stats mo so wala ako idea, heheh!
ilang cal ka per day?pano hatian mo nang macros?
pero gaya nga nang sabi ni core
Calories IN ~ Calories OUT
bulk yung goal ko pero nung 1 month kasi sobrang laki ng tyan ko. and try ko caloric intake ko to maintenance level lang pero nadadagdagan parin ako ng timbang.
nabura na naman yung stats sa right ng journal ko. ><
re sa hatian ng macros, di ko pa alam e puro calories pa tinatrack ko
I tried to hang myself in the pull up bars and I lasted effin 5secs only! I was disappointed, of course, but this wont stop me.
My lat pulls are now 55kg for 6reps.
Standing Lat Pulls are around 28kg (not sure, i forgot)
Then I tried to pull myself, and masakit dun sa may likod ng shoulder. parang mapuputol/bababale kapag pinipilit kong iangat sarili ko. I think yung buto to. (btw, neutral grip and wide grip yung natry ko)
I need more tips at motivation (lahat tayo kailangan nito :P)
-------- WORKOUT A : Cycle 2 : 08/12 ------
-------------- Aug 29, 2014 -------------
-------------------------------------------
Exercise | Weight | Sets | Reps
===========================================
Flat BP 42.5kg 4 5
Flat BP 42.5kg 1 4
Inclined BB Fly 8kg 3 12
BentOverRow 45kg 5 5
BarbellShrugs 45kg 3 8
CableRopeOHTricep 8kg 3 8
TriPushDown 16.25kg 3 8
***Failed to press my last rep of my last set of my bench press. Will repeat same weight next workout.
WARM UP SETS not posted
Haha sana nga bro. Pero dami ko iniinda ngayon pero di ko siya ginagawang reason not to lift, pero syempre with caution parin hehe.
1. Migraine - this is a genuine migraine, not just a simple headache. Yung iba kasi masakit lang ulo, migraine agad haha.
2. Yung nahulugan ng 35lbs plate last july, may bukol parin at may konting pain. Pinacheck ko na to kanina, thank God walang fracture. Kaso yung bukol nya posibleng maging permanent.
3. Chest pain - meron kasi akong gynecomastia and ayaw nila (parents) na ipaopera ko. Takot sila e. Papa laboratory pa ako bukas. Not sure kung yung gyne/o ang reason bakit masakit (right side lang)
4. Walang katapusang knee pain due to Torn Meniscus. Kumuha na ako ng referral/recommendation for MRI. Hirap ako maglakad hehe.
5. Wrist pain - medyo masakit wrist ko, nagsuot kasi ako ng strap nung nag bent over row ako ng 45kg, nahila ata yung wrist ko. Pero nakakabuhat parin ako.
Pero injuries dahil sa pagbubuhat, nothing serious naman.
Update:Hopefully I can get back to the gym tomorrow.
Update (2.5 weeks without working out)
Fat Percentage: 28.1
Body Mass Index: 28.0
Weight: 86.1kg
Visceral Fat: 11.5
Body Age: 46 (due to stress and other factors daw sabi ni doc)
After almost 3 weeks with no gym, magbabalik gym na ako mamaya.
ill try to slowly add up the weights hanggang maging OK yung buhat ko.
pumayat ako, di ko na alam ang updated weight ko pero last week nasa 86.x kgs ako.
Lumiit din biceps based from what I can see sa mirror. Lahat lumiit except tyan.
Mag ttransfer na ako ng branch ng gym. From KG to LBS na ang unit ng plates dun (except for the plates na pang deadlift - iba ibang kulay at pwede ibagsak)
Comments
Anyway, sa tingin ko significant ang pagkakaiba ng mga kinakain ko nung 1st 4 weeks compared sa 5th week onwards. Kung kumain ako dati sobran busog na busog ako at hindi makahinga at minsan nasusuka sa dami ng kinain.
Ito sample daily meal ko nung 1st 4 weeks:
PAGKAGISING
- 1 serving Whey
- 5g Creatine
BREAKFAST
- 1.5-2 cups of rice
- 1 order of beef/pork/chicken/fish+veg
- coffee/milo
- 2 boiled eggs (with yolk)
LUNCH
- 1.5-2 cups of rice
- 1 order of beef/pork/chicken/fish+veg
- 2 boiled eggs (with yolk)
- dessert - cookies etc (not consistent)
MERYENDA/PRE-WO
- tapsilog
- 1 serving Whey
DINNER/POST-WO (sa bahay kasi to. Servings compared to my bfast/lunch)
- 2-3 cups of rice
- 2 orders of beef/pork/chicken/fish
- 2 eggs
- 1 serving whey
HERES MY MEAL FOR 5th WEEK TO PRESENT
PAGKAGISING
- 1 serving Whey
- 5g Creatine
BREAKFAST
- 1 cup of rice
- 1 order of beef/pork/chicken/fish+veg
- coffee/milo
- 2 boiled/scrambled eggs (with yolk)
***kadalasan 6pcs pandesal and 2 boiled eggs nalang to***
LUNCH
- 1 cup of rice
- 1 order of beef/pork/chicken/fish+veg
- 2 boiled/scrambled eggs (with yolk)
- dessert - cookies etc (not consistent)
MERYENDA/PRE-WO
- 4pcs pandesal
or
- 2 slices of pizza (pizza hut)
DINNER/POST-WO (sa bahay kasi to. Servings compared to my bfast/lunch)
- 1.5-2 cups of rice
- 1-1.5 orders of beef/pork/chicken/fish
- 2 eggs
- 1 serving whey
wala kaseng info yung stats mo so wala ako idea, heheh!
ilang cal ka per day?pano hatian mo nang macros?
pero gaya nga nang sabi ni core
Calories IN ~ Calories OUT
bulk yung goal ko pero nung 1 month kasi sobrang laki ng tyan ko. and try ko caloric intake ko to maintenance level lang pero nadadagdagan parin ako ng timbang.
nabura na naman yung stats sa right ng journal ko. ><
re sa hatian ng macros, di ko pa alam e puro calories pa tinatrack ko
I tried to hang myself in the pull up bars and I lasted effin 5secs only! I was disappointed, of course, but this wont stop me.
My lat pulls are now 55kg for 6reps.
Standing Lat Pulls are around 28kg (not sure, i forgot)
Then I tried to pull myself, and masakit dun sa may likod ng shoulder. parang mapuputol/bababale kapag pinipilit kong iangat sarili ko. I think yung buto to. (btw, neutral grip and wide grip yung natry ko)
I need more tips at motivation (lahat tayo kailangan nito :P)
1. Migraine - this is a genuine migraine, not just a simple headache. Yung iba kasi masakit lang ulo, migraine agad haha.
2. Yung nahulugan ng 35lbs plate last july, may bukol parin at may konting pain. Pinacheck ko na to kanina, thank God walang fracture. Kaso yung bukol nya posibleng maging permanent.
3. Chest pain - meron kasi akong gynecomastia and ayaw nila (parents) na ipaopera ko. Takot sila e. Papa laboratory pa ako bukas. Not sure kung yung gyne/o ang reason bakit masakit (right side lang)
4. Walang katapusang knee pain due to Torn Meniscus. Kumuha na ako ng referral/recommendation for MRI. Hirap ako maglakad hehe.
5. Wrist pain - medyo masakit wrist ko, nagsuot kasi ako ng strap nung nag bent over row ako ng 45kg, nahila ata yung wrist ko. Pero nakakabuhat parin ako.
Pero injuries dahil sa pagbubuhat, nothing serious naman.
Pagaling ka bro para tuloy tuloy hehe
Wala akong same post ng before eh hehe.
Ang liit ng legs/calves ko.
DAMN!
nang yari sayo brah??? stay safe!
Sumasakit yung dede ko eh. pinacheck ko. ayan ang daming test na pinagawa hehehe. sana um-OK sya. ><
Yung MRI yung sa torn meniscus ko parin, hindi na nga ako nag lelegs sumasakit parin. hayyy
Sana maging okay na rin ang overall health ko.
Update:Hopefully I can get back to the gym tomorrow.
Update (2.5 weeks without working out)
Fat Percentage: 28.1
Body Mass Index: 28.0
Weight: 86.1kg
Visceral Fat: 11.5
Body Age: 46 (due to stress and other factors daw sabi ni doc)
Subcutaneous Fats
Whole Body: 19.8
Trunk: 18.1
Arms: 28.0
Legs: 28.1
Skeletal Muscle
Whole Body: 30.9
Trunk: 22.9
Arms: 36.8
Legs: 48.3
Checkup for Bone Density:
Result: Osteoporosis. The graph shows that my result is under Osteoporosis.
Kaya siguro nakuha ko tong injury ko.
ill try to slowly add up the weights hanggang maging OK yung buhat ko.
pumayat ako, di ko na alam ang updated weight ko pero last week nasa 86.x kgs ako.
Lumiit din biceps based from what I can see sa mirror. Lahat lumiit except tyan.
Mag ttransfer na ako ng branch ng gym. From KG to LBS na ang unit ng plates dun (except for the plates na pang deadlift - iba ibang kulay at pwede ibagsak)
Di na ako nakakapag gym due to my current situation. Ill be undergoing surgery next month. Sayang yung membership ko sa GG. oh well, health first.
Naglaho na ang tuluyan yung kalyo ko.
Salamat sa mga tumulong sa akin.
Sana makabalik ulit
sir anong surgery po?