Will be on a reverse diet for a couple of weeks to reach TDEE and then be on a "Clean Bulk".
Main staples: white rice, more veggies, lean meat (chx, beef, lean pork and fish) and whey. Expecting to gain weight, hopefully more lean mass than fat kahit 60:40 ratio or even 50:50..
Main goal is to gain mass and strength (break all my PR's) and be more active.
@str1k3r bro gusto ko din mag Muay hehe siguro by Dec or Jan. san ka nag train?
Try to train 6 days a week also. 2-3hours of brutal lifting on some days. Train twice a day, 3x a day, 4x a day... 30 days straight no rest. Those things...
Sir v, pwede po ba ung ganitong routine twice a day sa morning cardio(jog/run)1hr. after noon lifting 2hrs 6 days in a week? sasagad na ako mag cut starting this december goal ko single digit %BF with proper diet pati possible ito within 3 months?
pwede naman. single digit BF matagal na matagal na matagal yan and you have to face the fact na magmumukha kang non-lfting phaggot pag nagkataon hahaha unless makapal na talaga naimbak mong muscle. maganda na tignan yun sa single digit BF
Will be on a reverse diet for a couple of weeks to reach TDEE and then be on a "Clean Bulk".
Main staples: white rice, more veggies, lean meat (chx, beef, lean pork and fish) and whey. Expecting to gain weight, hopefully more lean mass than fat kahit 60:40 ratio or even 50:50..
Main goal is to gain mass and strength (break all my PR's) and be more active.
@str1k3r bro gusto ko din mag Muay hehe siguro by Dec or Jan. san ka nag train?
Try to train 6 days a week also. 2-3hours of brutal lifting on some days. Train twice a day, 3x a day, 4x a day... 30 days straight no rest. Those things...
Sir v, pwede po ba ung ganitong routine twice a day sa morning cardio(jog/run)1hr. after noon lifting 2hrs 6 days in a week? sasagad na ako mag cut starting this december goal ko single digit %BF with proper diet pati possible ito within 3 months?
pwede naman. single digit BF matagal na matagal na matagal yan and you have to face the fact na magmumukha kang non-lfting phaggot pag nagkataon hahaha unless makapal na talaga naimbak mong muscle. maganda na tignan yun sa single digit BF
natawa sa non lifting phaggot sir V haha! siguro mga 10-15% bf nalang para malapit sa katotohanan. un na nga din iniisip ko kung magcuts na ako nito dahil hindi ko pa sure ok na ba itong mass ko sa katawan or mas lamang pa ang taba ko sa katawan eh. palagay mo sir v ok na ba build ko pag nagcuts na ako? 5'3 145-150lbs ako ngayun. siguro hangang 130lbs in 3 months?
Will be on a reverse diet for a couple of weeks to reach TDEE and then be on a "Clean Bulk".
Main staples: white rice, more veggies, lean meat (chx, beef, lean pork and fish) and whey. Expecting to gain weight, hopefully more lean mass than fat kahit 60:40 ratio or even 50:50..
Main goal is to gain mass and strength (break all my PR's) and be more active.
@str1k3r bro gusto ko din mag Muay hehe siguro by Dec or Jan. san ka nag train?
Try to train 6 days a week also. 2-3hours of brutal lifting on some days. Train twice a day, 3x a day, 4x a day... 30 days straight no rest. Those things...
Sir v, pwede po ba ung ganitong routine twice a day sa morning cardio(jog/run)1hr. after noon lifting 2hrs 6 days in a week? sasagad na ako mag cut starting this december goal ko single digit %BF with proper diet pati possible ito within 3 months?
pwede naman. single digit BF matagal na matagal na matagal yan and you have to face the fact na magmumukha kang non-lfting phaggot pag nagkataon hahaha unless makapal na talaga naimbak mong muscle. maganda na tignan yun sa single digit BF
natawa sa non lifting phaggot sir V haha! siguro mga 10-15% bf nalang para malapit sa katotohanan. un na nga din iniisip ko kung magcuts na ako nito dahil hindi ko pa sure ok na ba itong mass ko sa katawan or mas lamang pa ang taba ko sa katawan eh. palagay mo sir v ok na ba build ko pag nagcuts na ako? 5'3 145-150lbs?
15% medyo malapit sa katotohanan basta simulan mo na ngayon. malaki yung 145lbs bro as in! atleast maeron ka pang extra mass na reserve kahit bumaba ka pa ng 130lbs.
Will be on a reverse diet for a couple of weeks to reach TDEE and then be on a "Clean Bulk".
Main staples: white rice, more veggies, lean meat (chx, beef, lean pork and fish) and whey. Expecting to gain weight, hopefully more lean mass than fat kahit 60:40 ratio or even 50:50..
Main goal is to gain mass and strength (break all my PR's) and be more active.
@str1k3r bro gusto ko din mag Muay hehe siguro by Dec or Jan. san ka nag train?
Try to train 6 days a week also. 2-3hours of brutal lifting on some days. Train twice a day, 3x a day, 4x a day... 30 days straight no rest. Those things...
Sir v, pwede po ba ung ganitong routine twice a day sa morning cardio(jog/run)1hr. after noon lifting 2hrs 6 days in a week? sasagad na ako mag cut starting this december goal ko single digit %BF with proper diet pati possible ito within 3 months?
pwede naman. single digit BF matagal na matagal na matagal yan and you have to face the fact na magmumukha kang non-lfting phaggot pag nagkataon hahaha unless makapal na talaga naimbak mong muscle. maganda na tignan yun sa single digit BF
natawa sa non lifting phaggot sir V haha! siguro mga 10-15% bf nalang para malapit sa katotohanan. un na nga din iniisip ko kung magcuts na ako nito dahil hindi ko pa sure ok na ba itong mass ko sa katawan or mas lamang pa ang taba ko sa katawan eh. palagay mo sir v ok na ba build ko pag nagcuts na ako? 5'3 145-150lbs?
15% medyo malapit sa katotohanan basta simulan mo na ngayon. malaki yung 145lbs bro as in! atleast maeron ka pang extra mass na reserve kahit bumaba ka pa ng 130lbs.
aruy! siguro after this week start ako next month at mag before after ako every month. need ko ng malupet na motivation. thanks sir v!
Will be on a reverse diet for a couple of weeks to reach TDEE and then be on a "Clean Bulk".
Main staples: white rice, more veggies, lean meat (chx, beef, lean pork and fish) and whey. Expecting to gain weight, hopefully more lean mass than fat kahit 60:40 ratio or even 50:50..
Main goal is to gain mass and strength (break all my PR's) and be more active.
@str1k3r bro gusto ko din mag Muay hehe siguro by Dec or Jan. san ka nag train?
Try to train 6 days a week also. 2-3hours of brutal lifting on some days. Train twice a day, 3x a day, 4x a day... 30 days straight no rest. Those things...
Sir v, pwede po ba ung ganitong routine twice a day sa morning cardio(jog/run)1hr. after noon lifting 2hrs 6 days in a week? sasagad na ako mag cut starting this december goal ko single digit %BF with proper diet pati possible ito within 3 months?
pwede naman. single digit BF matagal na matagal na matagal yan and you have to face the fact na magmumukha kang non-lfting phaggot pag nagkataon hahaha unless makapal na talaga naimbak mong muscle. maganda na tignan yun sa single digit BF
natawa sa non lifting phaggot sir V haha! siguro mga 10-15% bf nalang para malapit sa katotohanan. un na nga din iniisip ko kung magcuts na ako nito dahil hindi ko pa sure ok na ba itong mass ko sa katawan or mas lamang pa ang taba ko sa katawan eh. palagay mo sir v ok na ba build ko pag nagcuts na ako? 5'3 145-150lbs?
15% medyo malapit sa katotohanan basta simulan mo na ngayon. malaki yung 145lbs bro as in! atleast maeron ka pang extra mass na reserve kahit bumaba ka pa ng 130lbs.
aruy! siguro after this week start ako next month at mag before after ako every month. need ko ng malupet na motivation. thanks sir v!
ganun talaga brah! the truth hurts. matagal talaga. much better nga kung wag ka na magset ng expectations . Just do it and dont stop until you're happy.
Will be on a reverse diet for a couple of weeks to reach TDEE and then be on a "Clean Bulk".
Main staples: white rice, more veggies, lean meat (chx, beef, lean pork and fish) and whey. Expecting to gain weight, hopefully more lean mass than fat kahit 60:40 ratio or even 50:50..
Main goal is to gain mass and strength (break all my PR's) and be more active.
@str1k3r bro gusto ko din mag Muay hehe siguro by Dec or Jan. san ka nag train?
Then IMO malabo tong plano mo kung ganyan yung situation mo.
Makakaya naman siguro, hard work lang at consistency sa training... Bsta train hard and good diet lang ... I'm not goofing around in the gym every session... ayoko namang tumigil at ma-degrade dahil lang sa small hiccups sa situation ko ngayon
I mean you still need to train more if you want THAT result you have in mind. Busy ka man or hindi wala kang choice kundi gumawa ng paraan para madagdagan yung workload. Given na yung intensity e. It doesn't always yield the expected result.
Got it sir V.. gagawan ko ng paraan para madagdagan ung volume ng workout ko... either supersets or added workout days...
Kayo ba sir ano bang type nyong gawin? Hehe. Ako I've been cutting for around 2 months now, and I'm happy with the results. Basically kasi nakikita ko na may results talaga (as in linear progress), lost 10lbs in 2months. Hindi sya ganun kabilis pero okay lang, since kung gusto kong mas mabilis e dapat less ang kainin ko and/or more intense workouts, eh okay na ko sa gantong setup. Plano ko is palabasin yung abs ko kahit yung top 4 lang (already got the two out ) and then kung gusto ko pa mag-cut by then, then go, kung bulk naman, then ayos lang!
In the end you have to choose one goal and then stick to it. And make sure you're getting results (either by the numbers/weight or by the mirror/how you look). Kasi pag walang results dun talaga nakaka-discourage/dun ka magttempt na magswitch ng goals. At saka wag mo icompare yung bulking at cutting. Masarap talaga kumain e, kaya lugi pag dun mo titignan hehehe. I-base mo nalang sa goals mo. Ako I've always wanted to lean down and since ngayon home-based yung work ko, mas makakapagfocus ako sa diet. So mas madali. So whatever works for you sir
Kayo ba sir ano bang type nyong gawin? Hehe. Ako I've been cutting for around 2 months now, and I'm happy with the results. Basically kasi nakikita ko na may results talaga (as in linear progress), lost 10lbs in 2months. Hindi sya ganun kabilis pero okay lang, since kung gusto kong mas mabilis e dapat less ang kainin ko and/or more intense workouts, eh okay na ko sa gantong setup. Plano ko is palabasin yung abs ko kahit yung top 4 lang (already got the two out ) and then kung gusto ko pa mag-cut by then, then go, kung bulk naman, then ayos lang!
In the end you have to choose one goal and then stick to it. And make sure you're getting results (either by the numbers/weight or by the mirror/how you look). Kasi pag walang results dun talaga nakaka-discourage/dun ka magttempt na magswitch ng goals. At saka wag mo icompare yung bulking at cutting. Masarap talaga kumain e, kaya lugi pag dun mo titignan hehehe. I-base mo nalang sa goals mo. Ako I've always wanted to lean down and since ngayon home-based yung work ko, mas makakapagfocus ako sa diet. So mas madali. So whatever works for you sir
Ito sir: http://i.imgur.com/DsJZLM2.jpg . Mejo outdated na, 2 weeks ago pa ata yung after pic ko. Hehe tinamad kasi mag-pic lately (note to self: take more progress pics lol). Medyo maliwanag din kasi pag sa madilim nagiging grainy yung pic. Anyway. It's nothing impressive, lagging behind talaga yung chest ko ever since and lately ko lang nacorrect yung bench press form ko (dati heavily involved yung shoulders/tris ko, so sumasakit agad shoulders/sa triceps napupunta yung gainz lol), so maraming habol pa in terms of chest. Lalo na't may gyno ako. Lol. Pero in terms of abs, masaya talaga ko kasi sobrang taba ko dati at sobrang sedentary nung work ko. Nung nagpakita yung abs ko, its like reuniting with a long lost friend. Ahahaha! Anyway, that's it. Tuloy lang. Pag naka-get over ako sa hype ng abs bulk naman
Ito sir: http://i.imgur.com/DsJZLM2.jpg . Mejo outdated na, 2 weeks ago pa ata yung after pic ko. Hehe tinamad kasi mag-pic lately (note to self: take more progress pics lol). Medyo maliwanag din kasi pag sa madilim nagiging grainy yung pic. Anyway. It's nothing impressive, lagging behind talaga yung chest ko ever since and lately ko lang nacorrect yung bench press form ko (dati heavily involved yung shoulders/tris ko, so sumasakit agad shoulders/sa triceps napupunta yung gainz lol), so maraming habol pa in terms of chest. Lalo na't may gyno ako. Lol. Pero in terms of abs, masaya talaga ko kasi sobrang taba ko dati at sobrang sedentary nung work ko. Nung nagpakita yung abs ko, its like reuniting with a long lost friend. Ahahaha! Anyway, that's it. Tuloy lang. Pag naka-get over ako sa hype ng abs bulk naman
haha I only got 1 ab to show up sakin (good lighting needed).. 150 ako ngayon @15%??
ako i think im going to bulk muna aiming for 160+lbs with lean mass gain hopefully... depende kung anong body fat ko sa stage na yun pero baka 17% siguro tingin ko...
then drop body fat to 10-12% at probably 140+lbs .... this wont be easy and i'm not on a rush din naman.... just enjoying the journey and trying to get stronger...
ive seen some guys sa gym namin na nasa 140+lbs lang at 10-12% bodyfat and they look good...saktuhan lang di super laki at di rin mukang skinny b!tch hahahaha that's what im aiming for...
Comments
pwede naman. single digit BF matagal na matagal na matagal yan and you have to face the fact na magmumukha kang non-lfting phaggot pag nagkataon hahaha unless makapal na talaga naimbak mong muscle. maganda na tignan yun sa single digit BF
15% medyo malapit sa katotohanan basta simulan mo na ngayon. malaki yung 145lbs bro as in! atleast maeron ka pang extra mass na reserve kahit bumaba ka pa ng 130lbs.
ganun talaga brah! the truth hurts. matagal talaga. much better nga kung wag ka na magset ng expectations . Just do it and dont stop until you're happy.
Got it sir V.. gagawan ko ng paraan para madagdagan ung volume ng workout ko... either supersets or added workout days...
In the end you have to choose one goal and then stick to it. And make sure you're getting results (either by the numbers/weight or by the mirror/how you look). Kasi pag walang results dun talaga nakaka-discourage/dun ka magttempt na magswitch ng goals. At saka wag mo icompare yung bulking at cutting. Masarap talaga kumain e, kaya lugi pag dun mo titignan hehehe. I-base mo nalang sa goals mo. Ako I've always wanted to lean down and since ngayon home-based yung work ko, mas makakapagfocus ako sa diet. So mas madali. So whatever works for you sir
patingin before and present pic tol :biggrin:
Ito sir: http://i.imgur.com/DsJZLM2.jpg . Mejo outdated na, 2 weeks ago pa ata yung after pic ko. Hehe tinamad kasi mag-pic lately (note to self: take more progress pics lol). Medyo maliwanag din kasi pag sa madilim nagiging grainy yung pic. Anyway. It's nothing impressive, lagging behind talaga yung chest ko ever since and lately ko lang nacorrect yung bench press form ko (dati heavily involved yung shoulders/tris ko, so sumasakit agad shoulders/sa triceps napupunta yung gainz lol), so maraming habol pa in terms of chest. Lalo na't may gyno ako. Lol. Pero in terms of abs, masaya talaga ko kasi sobrang taba ko dati at sobrang sedentary nung work ko. Nung nagpakita yung abs ko, its like reuniting with a long lost friend. Ahahaha! Anyway, that's it. Tuloy lang. Pag naka-get over ako sa hype ng abs bulk naman
ayus bro :biggrin:
ako i think im going to bulk muna aiming for 160+lbs with lean mass gain hopefully... depende kung anong body fat ko sa stage na yun pero baka 17% siguro tingin ko...
then drop body fat to 10-12% at probably 140+lbs .... this wont be easy and i'm not on a rush din naman.... just enjoying the journey and trying to get stronger...
ive seen some guys sa gym namin na nasa 140+lbs lang at 10-12% bodyfat and they look good...saktuhan lang di super laki at di rin mukang skinny b!tch hahahaha that's what im aiming for...