My Journey to success
markyq3
Posts: 50
Hi I am Mark Anthony Lizardo born and raised in Philippines (Manila), and has been living in Quezon City.
When i was a child sobrang payat ako. kitikiti nga tawag sakin ng mga kamag anak namin up until High School tingting ako. When i started my freshmen in college dun medyo nag kakalaman na ako i was active in sports during my HS and first year college. part of swimmer team that time. After i graduated year 2006 and started to work dun na nag iba ang life style ko. from 160lbs lomobo ako sa 230lbs this 2012. dating kitikiti tawag sakin ngayun mataba, baboy or tambay sa kusina. Most of the time ako ang bida sa mga asaran lagi ako ang binibiro dahil sa timbang ko. pati sa mga party ng mga kamag anak ko ako rin topic. Sometimes sobrang down ako and i Hate my self kasi napabayaan ko katawan ko. nawalan ako ng confidence. one i day when i look at the mirror i said to my self i miss my old me my old form. then sabi ko mag babago na ko but still not doing it until parang weekly nalang may sign na dumarating na mag pa payat at mag exercise ako. First sign i was watching tv sa bahay then pag lipat ko sa cinema one ang palabas yung kay Sam milbi and tony gonzaga yung mataba si sam tapos nag decide na mag papayat. then after nun when i was doing my regular work day. may nag email naman sa company namin na we have a corporate account na sa fitness first. hindi ko parin pinansin. then one day may tumawag saking from gods gym nirefer daw ako ng tita ko. then hindi parin ako tinamaan sa mga sign na yun then one day dito mismo sa subd namin may nag tayo nang gym and MMA training center. then ayun i decided to join na and start my journey to success.
Now im super motivated and i know im making a progress and sooner or later i will be hitting my goal. Ala Vin Deisel mwahahaha.
Yan ang haba na nang nasabi ko pacencya na mga brothers and sister.
Here was my weight before i started = 230 lbs
Now my current weight is = 217
Currently following SL 5x5 program and for my diet im following the leangains concept.
Thanks,
When i was a child sobrang payat ako. kitikiti nga tawag sakin ng mga kamag anak namin up until High School tingting ako. When i started my freshmen in college dun medyo nag kakalaman na ako i was active in sports during my HS and first year college. part of swimmer team that time. After i graduated year 2006 and started to work dun na nag iba ang life style ko. from 160lbs lomobo ako sa 230lbs this 2012. dating kitikiti tawag sakin ngayun mataba, baboy or tambay sa kusina. Most of the time ako ang bida sa mga asaran lagi ako ang binibiro dahil sa timbang ko. pati sa mga party ng mga kamag anak ko ako rin topic. Sometimes sobrang down ako and i Hate my self kasi napabayaan ko katawan ko. nawalan ako ng confidence. one i day when i look at the mirror i said to my self i miss my old me my old form. then sabi ko mag babago na ko but still not doing it until parang weekly nalang may sign na dumarating na mag pa payat at mag exercise ako. First sign i was watching tv sa bahay then pag lipat ko sa cinema one ang palabas yung kay Sam milbi and tony gonzaga yung mataba si sam tapos nag decide na mag papayat. then after nun when i was doing my regular work day. may nag email naman sa company namin na we have a corporate account na sa fitness first. hindi ko parin pinansin. then one day may tumawag saking from gods gym nirefer daw ako ng tita ko. then hindi parin ako tinamaan sa mga sign na yun then one day dito mismo sa subd namin may nag tayo nang gym and MMA training center. then ayun i decided to join na and start my journey to success.
Now im super motivated and i know im making a progress and sooner or later i will be hitting my goal. Ala Vin Deisel mwahahaha.
Yan ang haba na nang nasabi ko pacencya na mga brothers and sister.
Here was my weight before i started = 230 lbs
Now my current weight is = 217
Currently following SL 5x5 program and for my diet im following the leangains concept.
Thanks,
Comments
I woke up 11:30am and had my first meal @ 12noon (4 spoon of oatmeal and 1 banana)
at 1:30pm i started my cardio then the actual workout.
Week 1, Day 5: Back and Biceps
Interval Cardio for 30 min - Stationary bike
Wide Grip Lat pulldown - 115 lbs (2 sets in 12 reps) then last set to failure
Bent Over Dumbbell Row - 20 lbs x 2 (2 sets in 12 reps) then last set to failure
Hyperextentions (Back Extensions) - Body weight (2 sets in 12 reps) then last set to failure
Concentration Curl - 5 lbs x 2 (2 sets in 12 reps) then last set to failure
Preacher Curls - 30 lbs (2 sets in 12 reps) then last set to failure
After workout around 2:30-3:00 pm i had my whey protein shake. then proceed with my largest meal for the day. lean beef with steamed potatoe + banana.
Then for my last meal around 6:30pm i'm not that hungry so bumili lang ako sa 711 nang dole apple slice.
That's all for today. Tomorrow is a rest day for lifting, but will still do cardio either muay thai training or jogging and stationary bike again.
Have a good night everyone.
My piece of advise lang sir regarding the IF leangains is body fat loss system ni Martin such as +0/-20% system.
What's +0/-20%? On your training day you are hitting your maintenance calorie per day, then on your rest day reduce 20% on your daily maintenance.
http://pinoybodybuilding.com/forum/Thread-Intermittent-Fasting-Detailed-Guide
Tsaka di diet ang fasting.
Korak! hehehe lifestyle eating lang po ser ang leangains or any IF protocol. It's a tool ika nga
HERE
Input mo activity mo dyan, from there as a fellow leangains user, do the +0/-20% guide for fat loss.
salamat sir, already checked the link and here is the result.
Maintenance CALORIES/DAY = 2815
Fat Loss CALORIES/DAY = 2252
Extreme Fat Loss CALORIES/DAY = 1744
Sir when you said +0/-20% guide, meaning on my rest just consume my maintenance cal per day and on training days about -20% of my maintenance cal per day?
yes yes sir! bawas na ata yan sa fat loss, basta indicate mo dyan sa calculator yung level of your exercise kung 3 per week or so.. kasi automatic deducted na yan.
So kunwari yan nga yung 2815 na daily mo, manual calculation mo na lang dyan yung fatloss na -20% sa rest days.
Pero kung gusto mo hardcore, try mo -20%/-40% hehehe , naka indicate naman sa site yun, nabasa ko yun somewhere leangains site.
Kasi IF leangains is based on carb cycling during training and rest days. Basta never mo i hit ng 1k below ang calories mo yun ang sabi sa Leangains. Dahil during your fasted phase baka puro pagkain nasa utak mo instead na productive ka during that time.
Week 1, Day 6: Rest Day for lifting but I did a 30mins Stationary Bike para lang pag pawisan.
Had my first meal around 10:30am - half a cup of rice, nilagang lean beef (big as a closed fist) with nilagang saging na saba as well as my multivitamins.
did my cardio around 1pm, then had my protein shake + Meal consist of same as above but the saging was 2 pcs.
Later this evening around 6-7pm will be my last meal for the day and will be eating fruits and green salad with mo dressings.
Salamat sa insight at tulong sir. will keep it in mind. I think base on my eating habbit so far nasa Extreme fat loss category yata ako lol.
Basta eto lagi nasa isip ko
Eat high carb foods on a training-day./ Eat low carb foods on a rest-day.
Eat lean-cuts of meat/fish on a training-day./ Eat fattier-cuts of meat/fish on a rest-day.
Most of all.
Keep protein high on both days.
pero nakikita ko na progress nag timbang ako kanina sa gym and i loss 2 lbs.
Too much calorie decrease, not enough protein and carbs and almost zero fat source!
Consuming fat will not make you fat. Fat and even cholesterol is needed by our bodies to function well. You have to do a lot more reading Bro. Again, don't expect to see the body that your envisioning with what you're doing now. If you wanna do cardio do it with high intensity and keep it short. Hours and hours on the treadmill and stationary bike is precious time wasted that you can not get back.
This is my take on what you're doing right now and if you wish not to unlearn then it's all up to you. It's your body anyways.
Salamat sa feedback sir. Im trying to fix my diet. Hirap lang mag tantya nang kakainin kung ilang carbs, calories, fat and protein % ang bawat kinakain ko.
all i know for carbs is im getting it from either 1 cup of rice or mga bread. then for protein im getting it from chicken breast (if avail) or any beef or pork na wala masyadong taba then hard boiled egg without the yolk + banana and a help from Whey protein powder.
for the weight nang binubuhat ko i will follow your advise to lift heavy weights, but is it still ok to follow yung exercise program from Lee Labrada? i will just change the reps to 6-8 reps and lift heavy weights. Hindi po kasi ako marunong gumawa nang sariling program.
Salamat po ulit sa mga feedback at natototo po ako habang maaga pa kesa mag sisi sa huli.
Thanks sir, will check on 5x5 program.
Just finished my week 1 day 7 training. Will post the details later have to go to mall first. :yahoo:
Cardio for 15 minutes.
2min steady pace
3min level 1 pace
3min level 2 pace
2min level 3 pace
3min level 2 pace
2min chilax pace
Chest/Shoulders/Triceps Workout
tried to lift heavy weights than what i usually lift and just did a 5x5.
Barbell Incline Bench Press 1st set=30lbs 2nd set=40lbs 3rd set=45lbs 4rth set=50lbs 5 set=55lbs
Pec Dec 1st set=20lbs 2nd set=30lbs 3rd set=35lbs 4rths set=40lbs 5 set=42.5lbs
Side Lateral Raise 1st set=5lbs 2nd set=10lbs 3rd set=15lbs 4rth set=20lbs 5th set=20lbs
Seated Dumbbell Press 1st set=10lbs 2nd set=15lbs 3rd set=20lbs 4rth set=25lbs 5th set=30lbs
Triceps Pushdown 1st set=30lbs 2nd set=40lbs 3rd set=45lbs 4rth set=50lbs 5th set=55lbs
Lying Barbell Triceps Extension 1st set=5lbs 2nd set=10lbs 3rd set=15lbs 4rth set=20lbs 5th set=25lbs
mas masarap nga buhat ko kanina kesa dati na i do 12 reps for 3 sets with same weights each set and lower weights kesa sa binuhat ko kanina
Time to sleep good night everyone. bukas ulit..
Remember to bump up the weight on the compound lifts every training day to add resistance.
I'm now doing the SL 5x5 program and i hope it makes a difference than doing split routines.
Squats - 80LBS
Bench Press - 85LBS
Barbell Row - 90LBS
Also i had a question if im doing it correctly. I dont do cardio anymore instead im warming up by doing the exercise with no plates first then gradually move to my weights target. once im on my target weights saka ko palang simulan yung 5x5. tama po ba? or dabat iba ibang weight yung 5x5 ko? :huh
Tomorrow will be a rest day.
You're on the right track sir :sport:
You can view my journal for the WU and WOW ( hehe sariling abbreviation ) Warm up at work out weight.
parang ang gaan naman ng squat mo compared to BP and rows, usually kasi squats is heavier than the 2, like nung una ako ng5x5 my squat is 95 ata and BP is just 60.
im slowly working on it sir. nasa tantyahan mode pa ko. hihihi.
You're doing it right and you can also do some dynamic warm ups prior to lifting. Just search it on youtube.
Squats: 90 Lbs from 80 Lbs
Overhead press: 65 Lbs (first overhead press workout)
Deadlift: 100 Lbs (first DL workout)
Feels good sarap mag buhat pag hindi ka tumatagal sa gym. before nasa gym ako ng almost 2 hours. ngayun 1 hour nalang.
Hirap ako sa overhead press hahaha hina pa ng shoulder and upper body go.
cant wait on Saturday for another training.
on monday i will post a picture sana may improvement from last week.
Salamat sir! :yahoo:
Lunch time for me.
Broccoli with steamed chicken breast.
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