30 THINGS I WISH I WOULD HAVE KNOWN BEFORE I TURNED 30
1. I wish I spent more time deciding what I really wanted from life.
Figure out your passion and purpose. Don’t wait until 30 to find that out. Chances are the guys that figured it out earlier already have the dream house, the dream job, and the dream girl.
2. I wish I would have known protein was essential for post workout nutrition.
I went from just water and no eating, to carb-only “sports” drinks. I know I would have had way better results if current science had been available. A Gatorade just doesn’t cut it.
3. I wish I would have been more excited for other people’s success.
This will get you ahead faster than only being excited for your own success. Take time to hear what people think. You won’t ever get called a jerk for listening too much.
4. I wish I would have had a full length mirror in my house.
Then I would have known I had to train my legs, too. To think of all the times I did biceps curls instead of squats…
5. I wish I had paid attention to the effect food had on me.
Some foods made me drowsy and others gave me a throat full of phlegm. I thought it was “normal.” Now I replaced that word with “allergy.” Start figuring how foods you eat are affecting you.
6. I wish I would have known girls are more attracted to guys who have fun.
Guys who try to look big and tough miss out.
7. I wish I would have learned to keep my house and car neat.
Someday a girl is going to come to one of them and care about chewed fingernails and the stain on your pillow case. Protein bottles in the back? They smell worse than you think they do.
8. I wish I got rid of things faster.
Once your favorite t-shirt has more holes than a Tiger Woods alibi, it’s time to let it go. Same goes for the old sneakers you’ll never wear again. Same thing with resentment and ill-will.
9. I wish I would have saved more money.
Get a financial planner, an IRA going, and invest. Don’t wait until you’re married and someone else is counting on you. And regardless if you have much money or not, put some away now. Learn the Law of 7 and the idea of compounding interest.
10. I wish I would have learned that driving 20-30 miles doesn’t make a bar any better.
Odds are the bar in your town will be just as fun. And your chances of trouble (DUI, etc.) go way down.
11. I wish I would have known what kinds of food weren’t good for me.
Most labels with “Light,” “Healthy,” or “part of a nutritious diet” are really just trying to cover up how crappy the food actually is.
12. I wish I followed my instincts more.
Listen to that knot in your gut. If you think she might not be the right girl, she probably isn’t. Same goes for your job. Of all the voices you hear, your own may be the wisest and hardest to listen to.
13. I wish I had been more coachable.
Welcome feedback and understand that criticism is positive. Just like rubbing alcohol on a scrape, it will be painful at first. But you’ll be better off cleaning strategic areas of your life.
14. I wish I would have written down exactly what I wanted.
Spend more time planning where you’re going in life than planning where you are going on Friday night.
15. I wish I started my “private” university earlier.
Build your personal library and read. 20 pages a night 5 days a week turns into 100 books in 5 years. 100 books in 5 years can turn you into an expert…in anything.
16. I wish I would have know there was a rotator cuff, feet muscles, neck muscles, hip adductors and abductors.
I would have worked on those more.
17. I wish I had learned the true power of a thank you.
Since I’ve adopted an authentic “attitude of gratitude,” my life has been much smoother. Hint: send a card or gift to someone that deserves it today.
18. I wish I had not been “too busy” for my parents.
When you get older, get a real job, and get married, you only have less time for your parents. Realize that they’re people, just like you. And that they’re actually pretty smart and fun to be around.
19. I wish I used my “down time” better.
Speaking of “too busy,” never say that you are. 24 hours is enough time to get stuff done and still have fun.
20. I wish I was less concerned with what everyone else thought about me.
I now know a thick skin isn’t just important for your hands and working out. It’s important for life and not caring about other people’s opinions of you. The fastest way to be unhappy is to worry about making everybody else happy and not staying true to yourself.
21. I wish I would have laughed more.
Make sure to laugh everyday. Learn to speak the language of “serious fun.” As it implies, get the serious stuff done…but make sure you have your share of fun and play, too.
22. I wish I would have quit some things faster.
Know when to quit things. Although it may seem counterintuitive, there are people, situations, and places where you are spending your time that aren’t serving you. Quit them.
23. I wish I would have defined my values earlier.
Decide what you stand for. If you don’t stand for much, you’ll fall for anything.
My first jobs, workouts, and girlfriends were because other people said they would be good for me. Make that choice for yourself and you won’t develop a weak set of knees when the time comes to stand up for yourself.
24. I wish I didn’t let other people’s expectations hold me back.
Eight words to remove from your vocabulary: “What will people say? What will people think?”
25. I wish I had gossiped less.
Build people up to their face and don’t talk to people behind their back. It only leads to trouble.
26. I wish I had trained around injury better.
Your body has incredible recuperative powers. Don’t let injuries or time off hold you back. And remember, even if you took time off, it’s never too late to start again toward fitness.
27. I wish I would have treated my body like my car.
In other words, don’t just pay attention to your body when there’s a problem. Also, make sure you are putting the right things in the gas tank. Just because it looks good on the outside doesn’t mean everything is good on the inside.
28. I wish I had “kept in touch” better.
Don’t let more than three months go by without staying in touch with the important people in your network.
29. I wish I had built my network even faster.
Surround yourself with people more fit, successful, and wealthy than you are. Just like the tide, you will rise or fall according to the influential bodies around you.
30. I wish I would have realized that the world is “service” oriented.
Serve others. You’ll learn as you get older that it’s not about what you get, but what you give back that really counts.
Corrective Exercises and Mobility Drills (30 mins)
- Foam Rolling
- Stretching
- Mobility Drills
Usual mobility drill stuff. Lotsa foam rolling and voodoo flossing. Some stretches here and there especially with the hips to further open up some of the restricted soft tissues and fascia. Did some chin-ups and pulldowns too. Nothing serious though.
Dynamic Warm Up (10-20 mins)
- Foam Rolling
- Stretching
- Mobility Drills6
UPPER BODY 1a) Bent-Over Supinated Barbell Row (4 sets x 6 reps)
- Warm-up: 40kg x 4
- Work set: 50kg x 6 x 4
* Good form. Challenging but I handled it well. Adding weight again next week.
1b) Incline DB Bench Press (4 sets x 6 reps)
- Work set: 55lb x 6 x 2, 50lb x 6 x 2
* Tough shit! Did 55lb with perfect form!!! Woooot! Drained a lot of my energy though. Did 2 sets. Tried doing the same weight on the 3rd set, the MIND is willing, but the BODY refused.
* Deloaded to 50lb for the 3rd and 4th set. Will try to do 55lb on all sets next week.
2a) Chin-Up to Sternum (4 sets x 6 reps)
- Work set: BW x 6 x 4
* Teh bomb! First 3 sets was good. Except for the last set of 3rd set. Traps cramped badly! 4th set was a sight for sore eye especially the last 2 reps. Grind galore baby with ugly form. :twitcy:
2b) Barbell Standing Overhead Press (4 sets x 6 reps)
- Work set: 35kg x 6 x 4
* Challenging weight. I don't think I can increase next week. Will definitely stick with the same weight.
3a) Dips (3 sets x 6 reps)
- Work set: BW + 20lbs x 6 x 3
* Good form, nothing much to say. Will add weight next week.
3b) Cheated Barbell Curl (3 sets x 6 reps)
- Work set: 25kg x 6, 27.5kg x 6, 25kg x 6
* Tried 30kg on the 1st set. No can do compadre. Reverted to 25kg. I was already toasted from the other exercises so I guess I'll have to stick with the same weight on this one. Tried adding teeny weeny weight on the 2nd set, but was not satisfied with the form so I settled with 25kg on the last set.
Again, this workout beat the hell out of me. Tough shit! I was totally wiped out afterwards. Great workout in terms of intensity. Good in terms of energy.
Woke up with sore traps and stiff fuckin' neck. 4+ hrs sleep yet I feel refreshed and rejuvenated!? WTF
The body really works in a mysterious way. :twitcy:This was one of our lesson from last week and just wanted to share it here. It's all about the benefits of calorie(carb) cycling.
Benefits of Calorie(Carb) Cycling
By themselves, a low-carb or high-carb diet can do more harm than good. Long periods of low-carb dieting can drop hormone levels and lead to a stalled metabolism, while long periods of high-carb dieting can lead to fat gain, Type 2 diabetes, and insulin resistance.
But when their powers combine, the physique and health benefits can be awesome.
The high carbohydrate days raise our insulin levels, fill our glycogen stores, keep our metabolism burning efficiently, and stave off muscle catabolism. The low carbohydrate days are the “fat burning days” that keep insulin levels low enough to allow for maximum fat burning while retaining muscle.
But there are other benefits to cycling your calories and carbs, including:
Increased good mood
Too many low-carb days in a row can lead to a general tiredness, even though you’re getting a lot of energy from your nutrient-dense low-carb meals. That’s why we enjoy our low-carb days, but also look forward to the high-carb days – since we know we’ll have a bit more energy when we’re eating from the Recommended Carbs List.
More discerning sweet tooth
We like ice cream and pie as much as the next guy, but after a couple low-carb days, that’s the last stuff we want in our mouths. It’s just too sweet, especially after spending the last 72 hours avoiding fruit. Give us sweet potatoes and berries over pie any day.
Better pump in the gym
Eating carbs after a few days of avoiding them can make your muscles look and feel “fuller”, like they’re constantly pumped up. You’ll probably even notice more vascularity (visible veins) in your arms.
Though it’s a small effect, it’s one that makes us smile when we catch a look at ourselves in the gym on high-carb days.
Other Cool Benefits You’ll Care About When You’re 40
Cycling your calories and carbs can also:
help reduce your visceral body fat (the fat in and around your organs)
help reduce your cholesterol levels
decrease your risk of cardiovascular disease
lower your blood pressure
improve your lipid profile
improve gastrointestinal health
Not a bad list of benefits for simply eating less carbs on some days and more carbs on others!
Weighed in this morning after taking a pee and I'm already at 61.6kg for almost 4-5 consecutive days now. What I'm worrying though is, I have gained almost 2kg of weight in just two weeks! WTF
Although I stalled at around 58-59kg for around 4 weeks, I am feeling uneasy with the sudden surge of weight in just a small amount of time. I will definitely contact Coach Calvin about this and hear what he has to say.
It's an experiment I did from March to May this year. Did it with my wife just for fun and curiosity. I dropped all weight lifting activities in favor of this program.
Diet
Intermittent Fasting (Renegade Diet)
16 hours fast, 8 hours feeding time
5 days high carb, 2 days low carb
+20% training days calorie, -20% rest day calorie
Supplements
BCAA (during workout)
Multivitamins
Fish Oil
About the insanity program.
I think you lost a big amount of muscle mass.
Day 50 is your best look.
Or duuno baka din kasi sa picture lang hehe.
Actually, negligible yung muscle loss. The biggest loss was strength. As in, sobrang hina ko after ng insanity program. Before Insanity, I can do 12 consecutive bodyweight pull-ups. After insanity, I can barely do 5. :twitcy:
The good news is, I lost a decent amount of fat even eating absurd amount of carbs on training days (300+ grams). Stamina is through the roofs too. Grabe yung conditioning ko during that Insanity experiment. I was really shocked considering na may asthma ako.
Regarding sa photo naman, yan yung sinasabi ko dun sa journal mo na photos are kinda deceiving. Umanggulo lang ng konti, iba na yung perspective. That's what happened especially on Day 60. I tried to control all the necessary variables before Day 60 kaya very minimal difference dun sa previous photos, yung last, nasa pinas na ako niyan which changes everything (lighting, background, distance of camera to subject, etc.)
I was also expecting a huge weight drop, pero 1 kg lang nawala sa akin through the whole program. I lost fat, I lost strength too and I lost 1 kg of weight. I really can't explain what happened. Hahahaha! :twitcy:
Calling boss vinch, paki-explain naman bro kung ano nangyari sa experiment ko? Hehehe!
Dynamic Warm Up (10-20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
LOWER BODY 1) Barbell Squat (4 sets x 6 reps)
- Warm-up: 20kg x 8, 40kg x 6, 50 kg x 4, 60kg x 2, 70kg x 1, 75kg x 1
- Work set: 77.5kg x 6 x 3, 75kg x 6
* Terrible form. I don't know what happened but I really had trouble with the form. Deloading next week to only 75kg. Form over weight.
2) Sumo Deadlift (4 sets x 6 reps)
- Warm-up: 50kg x 6
- Work set: 80kg x 6 x 4
* Good form. Challenging weight. Will increment a bit of weight next week.
3) Romanian Deadlift (3 sets x 6 reps)
- Work set: 60kg x 6 x 3
* First two sets was good. 4th set was terrible. Felt some low back pain.
4) Barbell Split Squat (3 sets x 5 reps)
- Work set: 50kg x 5, 45kg x 5 x 2
* I had a lot of rest from the last exercise so I got brave and went heavy on the first set. Not so good form so I decided to settle with 45kg for the remaining sets.
Tough shit baby. Dead tired afterwards. Sweated badly during the workout and felt dehydrated by the end of the workout even though I was sipping 500ml mixture of BCAA's.
Wow sir, I read all of your first post and I must say I am highly motivated! Congratulations on your (on-going) journey!
Personally, i'm still on the part similar to you where you were just starting to flirt with the idea of lifting weights.
My current goal is to become stronger (and get the abzzz too of course!)
I have been doing some home work out circuits (P90X) and I haven't done any serious weight lifting in my adult life. I guess I'm also afraid of the potential for injury considering my inexperience and lack of a mentor/friend at the gym.
Should I stick with machines or P90X before I do serious weightlifting mostly for strength and safety reasons?
Wow sir, I read all of your first post and I must say I am highly motivated! Congratulations on your (on-going) journey!
Personally, i'm still on the part similar to you where you were just starting to flirt with the idea of lifting weights.
My current goal is to become stronger (and get the abzzz too of course!)
I have been doing some home work out circuits (P90X) and I haven't done any serious weight lifting in my adult life. I guess I'm also afraid of the potential for injury considering my inexperience and lack of a mentor/friend at the gym.
Should I stick with machines or P90X before I do serious weightlifting mostly for strength and safety reasons?
First and foremost, thanks for visiting my journal and reading my story. I do really appreciate it. I am also glad to know that my story motivated you. Second, I'm not a trained professional on this field, so take everything I have to say as purely based on experience and my opinion/point of view. It should not be considered as an expert advice.
Regarding getting stronger, I suggest you stay away from those home video training stuffs at the moment. Yes, they can make you fit (better than the average population) but not necessary stronger. Been there, done that.
Since you don't have any prior experience lifting weights, then the best and safest route to move forward is find someone (mentor/friend, but i prefer a qualified personal trainer) who is knowledgeable enough to assess your current fitness status. Why? If you have been sedentary like myself, you might have developed a lot of muscle imbalances and mobility issues like I did. You need to address those first if you want to successfully lift heavy weights.
Or, you could always go on your own and take the newbie risk. Just for your information, you still face the same risk of getting injured whether your are using machine or free weights without proper instruction on how to do the proper movements.
@riddler: hahaha insane results! that's it! i dont know the exact training you did but sounds like it's geared towards endurance and cardiovascular strength. i also assume that you still have alot of room for newbie gains during this period which gave you a good recomp. unfortunately, when you train for endurance alone, it doesn't translate to strength unless your training style is hybrid. pull ups is a good example, it doesn't mean that if you can do 10 reps, you're strong already. it's how you do movement. bodybuilder pull up feels different from crossfit/army kipping pullups. same with PL and Bodybuilder benchpress, same poundage but differs mosttly in technique. So i dont think you lost strength, you probably got better in another aspect of strength but you measured it the wrong way
Eating breakfast while browsing PBB at work - PRICELESS!
Kain tayo! :twitcy:@boss vinch,
Hmmm.. Actually, all you said makes sense. I think you are probably right with your analysis/opinion. Thanks for dissecting it piece by piece and explaining it in layman terms for us mere mortals boss! Saludo talaga ako sayo bro. Hehehe!
Regarding Insanity training, hybrid training siya. More like TABATA meets HIIT meets YOGA. You work your ass as intense as possible using bodyweight exercises for around 30mins-1 hour for 5 days, tapos 1 day stretching and low intensity stuffs for recovery purposes. One things for sure, it's not for the faint hearted. Hahaha!
Tough din sa joints, especially sa knee and hips. Masyado madaming jumping and plyometric stuffs within the program. Meron din mga sport specific drills included such as basketball, football etc.
Best thing is, I did train at the comfort of my own home together with my wife. Bonding bonding din pag may time. Haha! And yes, no fancy equipment needed. WIN! :twitcy:
Fuaaaarrrrkkkk! I really miss my skinny but lean body 4 months ago. I am now starting to struggle and feeling uncomfortable with my bulging belly. I know it's a psychological battle between being lean/scrawny to getting fat/brawny yet I still don't know why I still feel this way. I keep insisting to myself that this is really part of the process and I am following a solid plan, but everytime I see myself on the mirror, the bulging gut is such an eye sore.
Must fight this feeling. No turning back now. I must soldier on and finish what I have started.
MUSCLE BREAKFAST - 8:15 AM
- 5 whole eggs
- 1 palm ground beef
- 1 tbsp ghee
- 1 fist frozen spinach
- 1/4 cup almonds
- 500ml water
* 1 tablet multivitamin
* 5g fish oil
MUSCLE LUNCH - 11:55 AM
- 4-5 fist of mixed veggies (green/red/yellow bell pepper, jarjeer, iceberg/romaine lettuce, cucumber, tomato, carrots, red kidney beans, bits of tuna and feta cheese)
- 1 palm chicken ala king
- 1/2 palm breaded and fried fish
- 1/2 bowl clear vegetable soup
- 2 tbsp extra virgin olive oil
- 1/4 cup almonds
- 500ml water
^ah yan pala yun. yung ibang figure and fitness competitors parang ganyan yung WO nila for conditioning. yung iba naman TRX.
Honestly minsan nabibilib din ako sa mga crossfitters, lalo na yung core nila ang lakas.
Meron akong napanuod na video sinama ung mga ufc fighters sa isang crossfit training,
(Rashad, Alistair), kung titignan mo maganda na ang physique nila at mukang strong na ang core nila, pero hindi nila magawa yung ginagawa nung crossfitter. Galing din magbalance haha. Sabagay siguro nga kasi nasanay na sila sa ganun type ng training kaya nakapag adjust na yung katawan nila at lumakas sila sa ganung klase ng training.Kagutom naman yung pagkain! Haha
Comments
Try mo ito.
http://www.scrawnytobrawny.com/30-things-about-life
ito nakalagay lang hiya haha gusto ko sana mabasa
Ok saken.
@link
Ok din siya but i already read most of it from Brian Tracy's the luck factor.
Anyway, here's the content.
Body Weight
61.4 kg
Corrective Exercises and Mobility Drills (30 mins)
- Foam Rolling
- Stretching
- Mobility Drills
Usual mobility drill stuff. Lotsa foam rolling and voodoo flossing. Some stretches here and there especially with the hips to further open up some of the restricted soft tissues and fascia. Did some chin-ups and pulldowns too. Nothing serious though.
PEACE OUT!
- 5 whole eggs
- 1 palm ground beef
- 2 tbsp coconut oil
- 1 fist frozen spinach
- 1/4 cup almonds
- 500ml water
* 1 tablet multivitamin
* 5g fish oil
MUSCLE LUNCH - 1:10 PM
- 2 palm chicken breast fillet
- 1 fist spinach
- 2 fist romain lettuce
- 1 fist yellow bell pepper
- 2 tbsp extra virgin olive oil
- 2 tbsp balsamic vinegar
- 1/4 cup almonds
- 500ml water
* 1 tablet multivitamin
SUPERSHAKE #1 (Pre-Workout) - 3:45 PM
- 500ml water
- ice cubes
- 2 scoops protein powder
- 1 fist spinach
- 2 tbsp peanut butter
- 5mg creatine
Pre-Workout Stim - 4:20 PM
- 1 cup coffee (sweetened with Stevia)
WORKOUT DRINK (Peri-Workout)
- 500ml water
- ice cubes
- 1 scoop BCAA
SUPERSHAKE #2 (Post-Workout) - 6:40 PM
- 500ml water
- ice cubes
- 2 scoops protein powder
- 2 medium banana
- 1 scoop greens supplement
- 5mg creatine
MUSCLE DINNER - 8:30 PM
- 1/2 whole chicken grilled
- 50g chicken breast fillet
- 2 fist cabbage
- 1 fist carrots
- 1 fist red bell pepper
- 2 tbsp ghee
- 2 tbsp oyster sauce
- 1 cup (dry measured) rolled oats
- 500ml water
* 1 tablet multivitamin
* 5g fish oil
61.4 kg
Dynamic Warm Up (10-20 mins)
- Foam Rolling
- Stretching
- Mobility Drills6
UPPER BODY
1a) Bent-Over Supinated Barbell Row (4 sets x 6 reps)
- Warm-up: 40kg x 4
- Work set: 50kg x 6 x 4
* Good form. Challenging but I handled it well. Adding weight again next week.
1b) Incline DB Bench Press (4 sets x 6 reps)
- Work set: 55lb x 6 x 2, 50lb x 6 x 2
* Tough shit! Did 55lb with perfect form!!! Woooot! Drained a lot of my energy though. Did 2 sets. Tried doing the same weight on the 3rd set, the MIND is willing, but the BODY refused.
* Deloaded to 50lb for the 3rd and 4th set. Will try to do 55lb on all sets next week.
2a) Chin-Up to Sternum (4 sets x 6 reps)
- Work set: BW x 6 x 4
* Teh bomb! First 3 sets was good. Except for the last set of 3rd set. Traps cramped badly! 4th set was a sight for sore eye especially the last 2 reps. Grind galore baby with ugly form. :twitcy:
2b) Barbell Standing Overhead Press (4 sets x 6 reps)
- Work set: 35kg x 6 x 4
* Challenging weight. I don't think I can increase next week. Will definitely stick with the same weight.
3a) Dips (3 sets x 6 reps)
- Work set: BW + 20lbs x 6 x 3
* Good form, nothing much to say. Will add weight next week.
3b) Cheated Barbell Curl (3 sets x 6 reps)
- Work set: 25kg x 6, 27.5kg x 6, 25kg x 6
* Tried 30kg on the 1st set. No can do compadre. Reverted to 25kg. I was already toasted from the other exercises so I guess I'll have to stick with the same weight on this one. Tried adding teeny weeny weight on the 2nd set, but was not satisfied with the form so I settled with 25kg on the last set.
Again, this workout beat the hell out of me. Tough shit! I was totally wiped out afterwards. Great workout in terms of intensity. Good in terms of energy.
Must eat carbs now.....
PEACE OUT!
The body really works in a mysterious way. :twitcy:This was one of our lesson from last week and just wanted to share it here. It's all about the benefits of calorie(carb) cycling.
- 5 whole eggs
- 1 palm ground beef
- 2 tbsp coconut oil
- 1 fist frozen spinach
- 1/4 cup almonds
- 500ml water
* 1 tablet multivitamin
* 5g fish oil
MUSCLE LUNCH - 11:50 AM
- 4-5 fist of mixed veggies (green/red/yellow bell pepper, jarjeer, broccoli, string green beans, iceberg/romaine lettuce, cucumber, tomato, carrots, hummus)
- 1 palm chicken kabsa
- 1 palm pan fried fish
- 1/2 bowl green pea soup
- 2 tbsp extra virgin olive oil
- 1/4 cup almonds
- 500ml water
* 1 tablet multivitamin
SUPERSHAKE #1 (Pre-Workout) - 4:35 PM
- 500ml water
- ice cubes
- 2 scoops protein powder
- 1 fist zucchini
- 2 tbsp peanut butter
- 5mg creatine
WORKOUT DRINK (Peri-Workout)
- 500ml water
- ice cubes
- 1 scoop BCAA
SUPERSHAKE #2 (Post-Workout) - 6:40 PM
- 500ml water
- ice cubes
- 2 scoops protein powder
- 1 scoop greens supplement
- 5mg creatine
MUSCLE DINNER - 8:40 PM
- 9.5oz chicken breast fillet
- 2 fist green beans
- 1/2 fist tomato
- 1/2 fist onion
- 2 tbsp ghee
- 1 tbsp oyster sauce
- 1 tbsp soy sauce
- 500ml water
* 1 tablet multivitamin
* 5g fish oil
Body Weight
61.6 kg
Corrective Exercises and Mobility Drills (20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
Treadmill Hill Sprint Intervals (18 mins)
5:00 min warm-up
(00:20s work / 00:10s rest) x 8 rounds
10% incline at 12.5 km/h
9:00 min cooldown
Same shit, different day. Foam rolling and mobility drills coupled with high intensity interval training. As usual, tough as hell. :twitcy:
PEACE OUT!
Although I stalled at around 58-59kg for around 4 weeks, I am feeling uneasy with the sudden surge of weight in just a small amount of time. I will definitely contact Coach Calvin about this and hear what he has to say.
- 5 whole eggs
- 1 palm ground beef
- 1 tbsp ghee
- 1 fist frozen spinach
- 1/4 cup almonds
- 500ml water
* 1 tablet multivitamin
* 5g fish oil
MUSCLE LUNCH - 11:55 AM
- 4-5 fist of mixed veggies (green/red/yellow bell pepper, jarjeer, iceberg/romaine lettuce, cucumber, tomato, carrots, red kidney beans)
- 1 palm chicken gourlash
- 1/2 palm breaded and fried fish
- 1/2 bowl clear vegetable soup
- 2 tbsp extra virgin olive oil
- 1/4 cup almonds
- 500ml water
* 1 tablet multivitamin
Pre-Workout Stim - 3:10 PM
- 1 cup coffee (sweetened with Stevia)
SUPERSHAKE #1 (Pre-Workout) - 4:25 PM
- 500ml water
- ice cubes
- 2 scoops protein powder
- 1 fist zucchini
- 2 tbsp peanut butter
- 5mg creatine
WORKOUT DRINK (Peri-Workout)
- 500ml water
- ice cubes
- 1 scoop BCAA
SUPERSHAKE #2 (Post-Workout) - 6:50 PM
- 500ml water
- ice cubes
- 2 scoops protein powder
- 2 medium banana
- 1 scoop greens supplement
- 5mg creatine
MUSCLE DINNER - 8:40 PM
- 11oz chicken breast fillet
- 2 fist zucchini
- 2 fist romaine lettuce
- 1 fist red bell pepper
- 2 tbsp ghee
- 2 tbsp salsa
- 1 cup (dry measured) rolled oats
- 500ml water
* 1 tablet multivitamin
* 5g fish oil
THE INSANITY EXPERIMENT
It's an experiment I did from March to May this year. Did it with my wife just for fun and curiosity. I dropped all weight lifting activities in favor of this program.
http://www.beachbody.com/product/fitness_programs/insanity.do
Start
56kg at 17% body fat
End
55kg at 13.7% body fat
Click photo for larger version
Diet
Intermittent Fasting (Renegade Diet)
16 hours fast, 8 hours feeding time
5 days high carb, 2 days low carb
+20% training days calorie, -20% rest day calorie
Supplements
BCAA (during workout)
Multivitamins
Fish Oil
I think you lost a big amount of muscle mass.
Day 50 is your best look.
Or duuno baka din kasi sa picture lang hehe.
Actually, negligible yung muscle loss. The biggest loss was strength. As in, sobrang hina ko after ng insanity program. Before Insanity, I can do 12 consecutive bodyweight pull-ups. After insanity, I can barely do 5. :twitcy:
The good news is, I lost a decent amount of fat even eating absurd amount of carbs on training days (300+ grams). Stamina is through the roofs too. Grabe yung conditioning ko during that Insanity experiment. I was really shocked considering na may asthma ako.
Regarding sa photo naman, yan yung sinasabi ko dun sa journal mo na photos are kinda deceiving. Umanggulo lang ng konti, iba na yung perspective. That's what happened especially on Day 60. I tried to control all the necessary variables before Day 60 kaya very minimal difference dun sa previous photos, yung last, nasa pinas na ako niyan which changes everything (lighting, background, distance of camera to subject, etc.)
I was also expecting a huge weight drop, pero 1 kg lang nawala sa akin through the whole program. I lost fat, I lost strength too and I lost 1 kg of weight. I really can't explain what happened. Hahahaha! :twitcy:
Calling boss vinch, paki-explain naman bro kung ano nangyari sa experiment ko? Hehehe!
61.6 kg
Dynamic Warm Up (10-20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
LOWER BODY
1) Barbell Squat (4 sets x 6 reps)
- Warm-up: 20kg x 8, 40kg x 6, 50 kg x 4, 60kg x 2, 70kg x 1, 75kg x 1
- Work set: 77.5kg x 6 x 3, 75kg x 6
* Terrible form. I don't know what happened but I really had trouble with the form. Deloading next week to only 75kg. Form over weight.
2) Sumo Deadlift (4 sets x 6 reps)
- Warm-up: 50kg x 6
- Work set: 80kg x 6 x 4
* Good form. Challenging weight. Will increment a bit of weight next week.
3) Romanian Deadlift (3 sets x 6 reps)
- Work set: 60kg x 6 x 3
* First two sets was good. 4th set was terrible. Felt some low back pain.
4) Barbell Split Squat (3 sets x 5 reps)
- Work set: 50kg x 5, 45kg x 5 x 2
* I had a lot of rest from the last exercise so I got brave and went heavy on the first set. Not so good form so I decided to settle with 45kg for the remaining sets.
Tough shit baby. Dead tired afterwards. Sweated badly during the workout and felt dehydrated by the end of the workout even though I was sipping 500ml mixture of BCAA's.
PEACE OUT!
Personally, i'm still on the part similar to you where you were just starting to flirt with the idea of lifting weights.
My current goal is to become stronger (and get the abzzz too of course!)
I have been doing some home work out circuits (P90X) and I haven't done any serious weight lifting in my adult life. I guess I'm also afraid of the potential for injury considering my inexperience and lack of a mentor/friend at the gym.
Should I stick with machines or P90X before I do serious weightlifting mostly for strength and safety reasons?
First and foremost, thanks for visiting my journal and reading my story. I do really appreciate it. I am also glad to know that my story motivated you. Second, I'm not a trained professional on this field, so take everything I have to say as purely based on experience and my opinion/point of view. It should not be considered as an expert advice.
Regarding getting stronger, I suggest you stay away from those home video training stuffs at the moment. Yes, they can make you fit (better than the average population) but not necessary stronger. Been there, done that.
Since you don't have any prior experience lifting weights, then the best and safest route to move forward is find someone (mentor/friend, but i prefer a qualified personal trainer) who is knowledgeable enough to assess your current fitness status. Why? If you have been sedentary like myself, you might have developed a lot of muscle imbalances and mobility issues like I did. You need to address those first if you want to successfully lift heavy weights.
Or, you could always go on your own and take the newbie risk. Just for your information, you still face the same risk of getting injured whether your are using machine or free weights without proper instruction on how to do the proper movements.
hahaha i dont know, opinion ko lang yan
Eating breakfast while browsing PBB at work - PRICELESS!
Kain tayo! :twitcy:@boss vinch,
Hmmm.. Actually, all you said makes sense. I think you are probably right with your analysis/opinion. Thanks for dissecting it piece by piece and explaining it in layman terms for us mere mortals boss! Saludo talaga ako sayo bro. Hehehe!
Regarding Insanity training, hybrid training siya. More like TABATA meets HIIT meets YOGA. You work your ass as intense as possible using bodyweight exercises for around 30mins-1 hour for 5 days, tapos 1 day stretching and low intensity stuffs for recovery purposes. One things for sure, it's not for the faint hearted. Hahaha!
http://www.beachbody.com/product/fitness_programs/insanity.do
Tough din sa joints, especially sa knee and hips. Masyado madaming jumping and plyometric stuffs within the program. Meron din mga sport specific drills included such as basketball, football etc.
Best thing is, I did train at the comfort of my own home together with my wife. Bonding bonding din pag may time. Haha! And yes, no fancy equipment needed. WIN! :twitcy:
Fuaaaarrrrkkkk! I really miss my skinny but lean body 4 months ago. I am now starting to struggle and feeling uncomfortable with my bulging belly. I know it's a psychological battle between being lean/scrawny to getting fat/brawny yet I still don't know why I still feel this way. I keep insisting to myself that this is really part of the process and I am following a solid plan, but everytime I see myself on the mirror, the bulging gut is such an eye sore.
Must fight this feeling. No turning back now. I must soldier on and finish what I have started.
/RANT
- 5 whole eggs
- 1 palm ground beef
- 1 tbsp ghee
- 1 fist frozen spinach
- 1/4 cup almonds
- 500ml water
* 1 tablet multivitamin
* 5g fish oil
MUSCLE LUNCH - 11:55 AM
- 4-5 fist of mixed veggies (green/red/yellow bell pepper, jarjeer, iceberg/romaine lettuce, cucumber, tomato, carrots, red kidney beans, bits of tuna and feta cheese)
- 1 palm chicken ala king
- 1/2 palm breaded and fried fish
- 1/2 bowl clear vegetable soup
- 2 tbsp extra virgin olive oil
- 1/4 cup almonds
- 500ml water
* 1 tablet multivitamin
SUPERSHAKE #1 (Pre-Workout) - 4:35 PM
- 500ml water
- ice cubes
- 2 scoops protein powder
- 1 fist zucchini
- 2 tbsp peanut butter
- 5g creatine
WORKOUT DRINK (Peri-Workout)
- 500ml water
- ice cubes
- 1 scoop BCAA
SUPERSHAKE #2 (Post-Workout) - 7:30 PM
- 500ml water
- ice cubes
- 2 scoops protein powder
- 1 scoop greens supplement
- 5g creatine
MUSCLE DINNER - 9:30 PM
- 250g milk fish
- 3 fist romaine lettuce
- 1/2 fist tomato
- 1/2 fist onion
- 500ml water
* 1 tablet multivitamin
* 5g fish oil
Honestly minsan nabibilib din ako sa mga crossfitters, lalo na yung core nila ang lakas.
Meron akong napanuod na video sinama ung mga ufc fighters sa isang crossfit training,
(Rashad, Alistair), kung titignan mo maganda na ang physique nila at mukang strong na ang core nila, pero hindi nila magawa yung ginagawa nung crossfitter. Galing din magbalance haha. Sabagay siguro nga kasi nasanay na sila sa ganun type ng training kaya nakapag adjust na yung katawan nila at lumakas sila sa ganung klase ng training.Kagutom naman yung pagkain! Haha
Body Weight
61.6 kg
Corrective Exercises and Mobility Drills (20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
Elliptical Sprint Intervals (21 mins)
3:00 min warm-up
(00:15s work - level 15 / 00:45s active rest - level 10) x 15 rounds
3:00 min cooldown
Nothing special. Just the same things I've been doing during rest/intervals days.
PEACE OUT!