"Great things take time"
![t4g4y](https://www.pinoybodybuilding.com/uploads/userpics/905/nN0NLB1NQAHIU.jpg)
Good day, I'm posting a journal again since yung una kung post nung February nawala dahil nag change site hehe pero all is well wala naman masyadong detail dun.
The attached image is my before and after picture para sa comparison. I started losing weight last year pa around this month din JUNE 2015.
I'm doing cardio (jogging) every night after office sa subdivision namin. Sorry no offense sa nag tretreadmill, treadmill kasi parang spoon-feeding lang dating walang epekto hehe. Anyway around 6pm to 7pm one hour lang. 5 minute jog 5 minute walk interval para may pahinga din at di madaling ma exhaust.
I started lifting nitong April lang. Medyo nangangapa pa kasi first time ko talaga mag buhat hehehe. Kaya nag tanong tanong din ako sa nakakasabay ko sa gym at nag mamasid sa kung paano ang proper form sa pag buhat. Anyway we have a gym dito sa office kaya walang problema sa pag ggym yun nga lang may oras. Pag umaga 6 to 7am lang yata, then sa lunch 12:00 to 1:30 dyan ako sa time na yan dahil iilan lang kami. Sa hapon naman 5:30pm to 9pm at sangkaterbang tao at hindi ka makakagalaw ng maayus kasi gamit ang ibang equipment hehe.
Started 5x5 stronglift ba yun. pero Squatting at bench press lang nagagawa ko hehe. Nag focus muna ako sa upper body, chest, biceps triceps, back at shoulders, mga basic lang talaga.
Ang diet ko mga sir is no rice, kung mag decide man ako mag rice I buy black rice, since na try ko na ang brown at red pero mas ok sa akin ang black (pagkain nang mga engkanto haha) . Minsan naman white rice if the occasion calls for it. Di naman kasi natin maiwasan ma imbita ma libre sa lunch or dinner o di kaya kumain kasama pamilya kaya no choice hehe.
Ako nag pprepare ng pagkain ko.
Boiled eggs, steamed or grilled chicken breast (marinated) , steamed broccoli. oatmeal, prutas apple at banana. wheat bread. Gulay: pakbet. Canned tuna yung solid in vegetable oil. nuts: nag almonds kaso medyo mahal kaya balik sa peanuts haha.
Minsan pag di nakapag grocery bili nalang nagn roast chicken sa bugong at lutong gulay
Wala talaga ako idea about sa macro nutrients ba yun, please do educate me at kung pano kunin ang percentage nung body fat etc.
Any comments and suggestions are very much welcome and appreciated. Thank you in advance.
Comments
http://imgur.com/lzmHgv7
http://imgur.com/Kf7bqkr
http://imgur.com/Y7GEc4N
http://imgur.com/hCXmH6a
sorry di ako marunong mag lagay picture kaya yan lang ang url hehehhe
thank you sir Troll, may stubborn lang talaga na part which is ang mid section, belly, gilid at back fats. Ang tagal ma tanggal need more cardio pa siguro.
hmmm forgive me pero ano po ibig mong sabihin when you say " you must be in a deficit"![:) :)](https://www.pinoybodybuilding.com/resources/emoji/smile.png)
how do you monitor your calories?
To be honest sir.. I don't know how to monitor my daily calorie intake :-( basta maka kain lang ng hindi fatty at more on protein at avoid ako sa lahat ng matamis mapa solid o liquid especially soft drinks
Wont you believe i eat more fats than carbs, well thats another story, good luck
Myfitnesspal in ios and in android, you need also a digital food scale at home, cost around 500 pesos a SM department store, i think cdrking also sells them too
maka bili nga ng food scale this 15.. hehehehe may nakita ako tig 450 ata yun sa may Ayala dito sa Ubec..
Ako din sir @ironpump666 sa sweldo na titingin ng food scale hehe sana may extra money lol
Its easy if you know how to cook and you have tupperware
Good morning.
Tupperware talaga sir? Heheh. How about microwavable containers?
I cook my own food in one daily batch, put them in tupperware so i can store them in the ref, i need be bring it with me
Ah baunan talaga hehe. At daily ang cooking nice at para fresh pa
So you have time to marinate
So you have time to marinate
ahahah endorser ng tupperware brand... idol ko si sir troll we are lucky to have him here sa pbb dami ko natutunan sa mga post at tips nya
i dont have time to cook all the time, doing a batch or so is more efficient
I usually do batches for a week, ok lang ba yun sir, naka ref naman hehehe
i'll keep that in mind sir
salamat
Arms day
Biceps:
Alternate Incline DB Curl - 3x15
Barbell Curls Lying Against An Incline 4x15
BB Curls - 3x12
DB Hammer Curls - 5x25
Triceps:
Bench Dips (Weighted 7.5kg) - 3x25
Close grip push up (controlled motion) - 3x15
times up 1:30 na nag aabang na ang guard isara ang gym hahahaha! kulang oras lol
Lunch - pork adobo, 1cup rice.
Miryenda: Ambers spag at pancit birthday ng manager namin kaya bahala na hahahaha!
Chest Day;
Warm up: push up 2 x 25
SM press 3 x 8 40kg
SM Inclined 3 x 12, 12, 10 - 25kg
SM Decline press 3 x 10 - 40kg
DB press 4 x 20 - 30kg
DB press decline 3 x 15 30
DB Flyes 3 x 15 kg
Bent-arm DB pullover 4 x 15 11g, 15x18kg
Cable crossover 3 x 40 36kg
Lunch:
Pakbet with tokwa + 6 egg whites only
Latest Pic
please do suggest anything para malaman ko pa ang dapat i improve hehe salamat po![:) :)](https://www.pinoybodybuilding.com/resources/emoji/smile.png)
pahabol sa gym