Muscle Building and Fat Loss

[Cyrenz]

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hehe. actually less than 2 months. i dont take into account my routine/regiment from feb 15-march 7. just because i had no idea what i was doing. and was so focused on "losing weight" the fastest and biggest changes started from march 7 until now. been clean bulking for 6 weeeks now? i think. something like that.

my routine is very very tailored to me. just the way body building is to everyone. some things might work better for you than the stuff i do. plus the majority of my exercises have a huge priority on safety and my joints. chances are if you do proper research you can look better and faster than i did. i'm 30 years old. diabetic. arthritis. etc etc etc.

the 3 main exercises that SHOULD be in your regiment is :

deadlift [ any type - i do conventional ]
bench press [ proper form - tucked in elbows and arched back ( isolates the chest as much as possible )
squat [ ATG - ASS TO GRASS ]

also the 2 most IMPORTANT muscles that 99.9% people take for granted. Legs and Back. the quadriceps are the biggest muscles in your body. the more muscle you have - the faster you burn fat. the more muscles you have the more testosterone secretes throughout your body. the better your back and leg muscles are the more stability you have during compound lifts / core exercises.

my exercises change frequently just because metrosports is a very popular gym and my gym time varies. i don't like waiting or wasting time. as long as i hit my exercises [ set / reps ] for that muscle group. i move on. in and out 2 hours max. so i've done a lot of research on different exercises if a certain machine or bench is being used. i improvise always.

i'm on a 3 day split [ workout 3 days. stop. workout 3 days ] . i hit abs 4x a week though. sometimes i get lazy and only hit it twice. right now i'm focusing on my v taper while bulking. i want a 2:1 shoulder to waist ratio by the time i'm finished cutting. LOL. we all can have dreams right?


as far as weight being irrelvant. this pertains to people get discouraged or focus on "why aren't i lifting more? "why am i having trouble lifting "x" dumb bell" "why can "x" lift "y" weight but i can't"

DO NOT FALL INTO THIS HOLE. its a very messy discouraging hole that a lot of people fall into. including myself. even until now i'm still slowly climbing out of it. if you saw me in person during my bicep workouts you would be so surprised that i struggle with 20 lb dumb bells. but my biceps look fine =)

THAT'S THE WHOLE POINT. as long as the muscle is being challenged. it will grow. who cares if i can't bicep curl 50 lbs. i sure as hell don't. i don't walk around bicep curling 50 lbs. no one is ever going to know what i bicep curl ( unless you do cross fit competitions / weight lifting / strong man / etc etc ) i mean for us regular people just trying to create art with our body.

my body will do all the showing =)


GOAL:
clean bulk for 2-3 more months. maybe 4. been doing it for about 6 weeks now. after i finish bulking i'm going to start cutting until i hit roughly 150 lbs and 8-10% body fat.

my goals are purely aesthetic at the moment.

hope this helps. good luck on your journey.

Thanks sa quick reply sir, na curious lang jud ko coz i've been seriously weight training for 10months straight.
Anyways, im older than you sir, i am already 31 years old. i was told that in order to get big i have to lift heavy(w/proper form), and be sure that my nutrition and rest are on point. My goal is to get big and strong at the same time so maybe what worked for you won't work for me coz we have different goals. Also, i am a big fan of the big 3 exercises sir,aware ko unsa ni cla ka importante. Maybe sakto ka about sa " weight being irrelevant" kay akoang lifting stats sa big 3 is pretty decent sa akoang height and weight but my gains are very minimal(IMO,my nutrition and rest is pretty on point) compared to yours na you've been lifting for just over a month but then your gains are mindblowing. Also, ask unta ko sa imoha macro breakdown sir if you don't mind. I was wondering how your macros looked knowing that you are doing a clean bulk and yet you managed to consume 1-1.5 kg of rice daily. 1.5 kg of rice is almost 2000cals, how about protein and fats? I am 5'5" also and i weighed at 162 lbs after doing a mini cut with around 15-16 bodyfat%. Now i am planning to bulk and make sure to do it with just 200-300 above maintenance to minimize fat gain. Care to share your diet sir?



Again, thanks alot sir for sharing your knowledge...

[beyee]

without knowing your nutrient macros right now. i'm almost 99% sure you're not eating enough carbs. it's 2014. the myth about carbs has been destroyed. long time ago now. carbs are the most important part of training. they are NOT the devil. you need carbohydrates for ENERGY.

what people forget is that you started exercising / cardio / training. all the carbs you eat now turn straight into energy. it doesn't get stored in your stomach and turn into fat as it use to. before you started exercising. carbs are so important for any diet. weight loss or gain. JUST AS LONG as you're not sitting around and not doing anything. this is when the carbohydrates go directly into the stomach and start to turn into fat cells and stored energy.


i eat 1 KG to 1.5 KG of COOKED RICE. PER DAY. i'm not sure if anyone knows what 1.5 KG of cooked rice really looks like. but it's A LOT.

yet.....i have no stomach and my abs slightly protrude. even while bulking =)


the body utilizes carbohydrates first as an energy source. then fats. then last but not least. protein.
meaning. as long as you eat carbs and work out. it does not make you fat.

what makes people fat is a caloric surplus. nothing more. nothing less.

Prolly you're right bro, I lack carbs. Since I've been doing this one cup scheme since September pa
and I must admit the weight loss and the sight of my transformation has become so addicting that
I don't wanna go back to my 200-lb frame. I don't think I can eat up 1.5K of rice lols.

Cge I'll adjust my diet this month and see whatever pans out in my adjustments. Thanks a lot bai!

[jaeahr]

Thanks sa quick reply sir, na curious lang jud ko coz i've been seriously weight training for 10months straight.
Anyways, im older than you sir, i am already 31 years old. i was told that in order to get big i have to lift heavy(w/proper form), and be sure that my nutrition and rest is on point. My goal is to get big and strong at the same time so maybe what worked for you won't work for me coz lahi man ato goal. Also, i am a big fan of the big 3 exercises sir,aware ko unsa ni cla ka importante. Maybe sakto ka about sa " weight besing irrelevant" kay akoang lifting stats sa big 3 is pretty decent sa akoang height and weight. But my gains are very minimal(IMO,my nutrition and rest is pretty on point) compared to yours na bag-o pa kaau ka nag workout but then imoha newbie gains kay payter kaau. Also, ask unta ko sa imoha macro breakdown sir if you don't mind.

Again, thanks alot sir for sharing your knowledge...

hehe. just 1 year older. i think you're taking the "lift heavy" too specifically. the term "lift heavy" means what you're actually capable of. your muscle [ muscle group in particular ( muscle groups if compound lift ) ]

IE [ for me ]
25 lb dumb bell - standing hammer curl. 3x8

for "my bicep" this is lifting heavy. it challenges my muscle. then again i have poor bicep genetics compared to my legs

IE [ for me ]
425 lbs - smith machine deficit calf raise 5x21

your goal is to get big and strong. we "currently" have the same goal. i'm clean bulking for the sole purpose of hypertrophy and strength gains.

my long term goal is to cut all the fat away after i bulk. i just want to sculpt art =) but actually we're rowing in the same boat right now.

sorry about that. totally forgot that you had asked about my macros. i'm still in my body recomposition phase. only been 6 weeks bulking. it's currently at 35 % Protein / 45 % Carbs / 20 % Fat

totally wish i wasn't diabetic ( EDIT : actually, if i i wasn't diabetic i wouldn't be where i am today. so thank you diabetes. i think? ) or my carbs would be so much higher. my best friend said the same thing. my newbie gains are ridiculous. he said either i'm doing everything right or i'm doing everything completely perfect. congrats on the 10 month marathon. i think that takes a lot of dedication. training is all about consistency. i can't wait to see what i look like 8 - 10 months from now.

all the knowledge i know is updated research on training. available to anyone. i had to forget everything i knew about training and dieting because 99.9% of it was wrong. had to start from scratch. and build a new foundation.

imagine the conversation i was having with my best friend. imagine trying to tell this to me. completely overweight and obese and at 35% body fat. with a 40 inch waist line.

Me: i want abs
Him : you have to eat more to get abs
Me : what?
Him : you have to eat MORE to get abs
Me : what?
Him : you have to eat MOARRRR to get abs
Me : what?

this went on for 3 weeks. until i finally listened to him.

10 months of strength training. you must look great! pictures! pictures! i get so motivated by people with great bodies. it's so inspirational.

bro don't settle yourself short. GAINS are GAINS. minimal or gigantic. you're 1% better than you were the day before.

- - - Updated - - -

Prolly you're right bro, I lack carbs. Since I've been doing this one cup scheme since September pa
and I must admit the weight loss and the sight of my transformation has become so addicting that
I don't wanna go back to my 200-lb frame. I don't think I can eat up 1.5K of rice lols.

Cge I'll adjust my diet this month and see whatever pans out in my adjustments. Thanks a lot bai!

no thank you! your transformation pictures are tremendously inspiring. don't ever let anyone tell you different. even me. if it works for you. then let it work for you. but eating 100 - 200g of rice a day isn't going to kill you or bring you back to 200+
it's probably going to give you more energy and make you work out harder.

what i suggest. this is what i did to fix my blood sugar. except i'll adjust it according to your goals.

measure your waist / hips / arms / shoulders
add 1-2 cup of rice [ 100g cooked ] to one of your meals. or 1 cup each to 2 meals. do this for 1 week.
measure your waist / hips / arms / shoulders

if you like the way you felt during your workouts and your measurements didn't change. do it again for another week. except add more rice.

keep doing this until you notice you're getting "fat" or "bigger" in the wrong places. and then adjust again =)

[jaeahr]

@Cyrenz

sorry bro. didn't notice you edited your post. you wanted specifics. no problem.


week 6
3200 calories
200g protein
400g of carbs
90g of fat

1.5 KG of rice is the max i'll eat. minimum is 1 KG - 1.2 KG. which puts me pretty much at 400g of carbs for the day. i think people are taking what i say to specifically without adjusting it for themselves. i guess i'll stop being so specific. hehe. there are other ways to hit carbs without all the calories from rice you know. hehe.

i eat anything i want. except stuff that trigger my gout or arthritis.
something i eat constantly is 3-5 fudgee bars / doowee donuts / cupp keyk per day. LOL.

i change my clean bulk diet on a weekly basis. the more muscle you build. the more calories you lose.


post meal workout - Meal 2

500g of cooked rice
2 pansit cantons - beef asado
1 full order of liempo from Mr Liempo
1 ube cupcake
1 doowee donut

[Cyrenz]

hehe. just 1 year older. i think you're taking the "lift heavy" too specifically. the term "lift heavy" means what you're actually capable of. your muscle [ muscle group in particular ( muscle groups if compound lift ) ]

IE [ for me ]
25 lb dumb bell - standing hammer curl. 3x8

for "my bicep" this is lifting heavy. it challenges my muscle. then again i have poor bicep genetics compared to my legs

IE [ for me ]
425 lbs - smith machine deficit calf raise 5x21

your goal is to get big and strong. we "currently" have the same goal. i'm clean bulking for the sole purpose of hypertrophy and strength gains.

my long term goal is to cut all the fat away after i bulk. i just want to sculpt art =) but actually we're rowing in the same boat right now.

sorry about that. totally forgot that you had asked about my macros. i'm still in my body recomposition phase. only been 6 weeks bulking. it's currently at 35 % Protein / 45 % Carbs / 20 % Fat

totally wish i wasn't diabetic ( EDIT : actually, if i i wasn't diabetic i wouldn't be where i am today. so thank you diabetes. i think? ) or my carbs would be so much higher. my best friend said the same thing. my newbie gains are ridiculous. he said either i'm doing everything right or i'm doing everything completely perfect. congrats on the 10 month marathon. i think that takes a lot of dedication. training is all about consistency. i can't wait to see what i look like 8 - 10 months from now.

all the knowledge i know is updated research on training. available to anyone. i had to forget everything i knew about training and dieting because 99.9% of it was wrong. had to start from scratch. and build a new foundation.

imagine the conversation i was having with my best friend. imagine trying to tell this to me. completely overweight and obese and at 35% body fat. with a 40 inch waist line.

Me: i want abs
Him : you have to eat more to get abs
Me : what?
Him : you have to eat MORE to get abs
Me : what?
Him : you have to eat MOARRRR to get abs
Me : what?

this went on for 3 weeks. until i finally listened to him.

10 months of strength training. you must look great! pictures! pictures! i get so motivated by people with great bodies. it's so inspirational.

bro don't settle yourself short. GAINS are GAINS. minimal or gigantic. you're 1% better than you were the day before.

- - - Updated - - -



no thank you! your transformation pictures are tremendously inspiring. don't ever let anyone tell you different. even me. if it works for you. then let it work for you. but eating 100 - 200g of rice a day isn't going to kill you or bring you back to 200+
it's probably going to give you more energy and make you work out harder.

what i suggest. this is what i did to fix my blood sugar. except i'll adjust it according to your goals.

measure your waist / hips / arms / shoulders
add 1-2 cup of rice [ 100g cooked ] to one of your meals. or 1 cup each to 2 meals. do this for 1 week.
measure your waist / hips / arms / shoulders

if you like the way you felt during your workouts and your measurements didn't change. do it again for another week. except add more rice.

keep doing this until you notice you're getting "fat" or "bigger" in the wrong places. and then adjust again =)

Sorry sir, maybe what you meant is i took the "lifting heavy" literally, right? Lifting heavy for me is lifting a weight that i can do for only about 6-8 reps. Mostly i do struggle during the last 2 reps of my top set. I don't even do 1RMs, its too risky for me. Again, i always make sure that i execute my exercises with proper form, im not a fan of ego lifting. Aregarding nutrition, how do you manage to fit everything knowing that you are consuming 1-1.5 kg of rice a day? 1.5 kg has almost 2000 cals, i asked because our stats are identical but you looked 10x better than me. Maybe there is something wrong with my approach on my nutrition.

Yes, i've been hitting the gym for 10 months straight but i tell you looked 10x better than me. Im not settling myself short( as what you've mentioned). I am patient and i am just setting a realistic goal for myself.

[jaeahr]

Sorry sir, maybe what you meant is i took the "lifting heavy" literally, right? Lifting heavy for me is lifting a weight that i can do for only about 6-8 reps. Mostly i do struggle during the last 2 reps of my top set. I don't even do 1RMs, its too risky for me. Again, i always make sure that i execute my exercises with proper form, im not a fan of ego lifting. Aregarding nutrition, how do you manage to fit everything knowing that you are consuming 1-1.5 kg of rice a day? 1.5 kg has almost 2000 cals, i asked because our stats are identical but you looked 10x better than me. Maybe there is something wrong with my approach on my nutrition.

Yes, i've been hitting the gym for 10 months straight but i tell you looked 10x better than me. Im not settling myself short( as what you've mentioned). I am patient and i am just setting a realistic goal for myself.

yeah. we have the same definition then. you seem well educated already on what you're doing. + the 10 months. what diet are you on? IIFYM?

[silahis]

@jaeahr: nindot kaau imo transformation, boss. makainspire na nuon mag weight lift.

right now i think i'm inclining to calorie deficit kay less na kau intake nako sa carbs, i do cardio 3x max/week nga layo ug distance pud.
mag kwenta jud mo sa calorie intakes ninyo no... honestly, i'm not taking it seriously nang mga body fat %, calorie2x... basta ang goal nako primarily for now is to lose weight. noobs pa kaau ug mindset kumpara sa inyo komento nga ang pro na kaau.

but i'm starting to fear nga my face will look thinner if padayunon pa ni nako akong routine.

[jaeahr]

@jaeahr: nindot kaau imo transformation, boss. makainspire na nuon mag weight lift.

right now i think i'm inclining to calorie deficit kay less na kau intake nako sa carbs, i do cardio 3x max/week nga layo ug distance pud.
mag kwenta jud mo sa calorie intakes ninyo no... honestly, i'm not taking it seriously nang mga body fat %, calorie2x... basta ang goal nako primarily for now is to lose weight. noobs pa kaau ug mindset kumpara sa inyo komento nga ang pro na kaau.

but i'm starting to fear nga my face will look thinner if padayunon pa ni nako akong routine.

salamat! thanks much. good luck on your journey . regardless what it is. you know your body than anyone else.

@Cyrenz

give me a minute or two to upload a pic of one of my calorie journals. by settling yourself short i mean i think you're being too negative about yourself. you should be proud where you are now. especially 10 months into it. don't compare yourself to me. you should only be concerned with the person in front of the mirror.

[jaeahr]

@Cyrenz

you can believe what you want. or not believe what you want. April 15, 2014.

1250 G / 1.25 KG of cooked rice. 1 day. still hit 200g of protein =)

i think that's enough proof from me. forums start turning into playgrounds when people don't believe you
especially when you're just trying to help.

EDIT: PIC REMOVED DUE TO CALORIE SHOWBOATING. LEWLZ.

[Cyrenz]

yeah. we have the same definition then. you seem well educated already on what you're doing. + the 10 months. what diet are you on? IIFYM?

Cge na ug dugo akong ilong lol. I still has a lot to learn when it comes to bodybuilding sir, that is why i try to ask questions for me to gain knowledge. Again, i already spent 10 months training but you looked a lot better than me. Regarding my diet, im still on the process of figuring out my macro breakdown. The last time i did a bulk, i was doing it dirty this time im hoping to have it clean. Fyi, i just ended my mini cut yesterday, will be starting my bulking phase by monday.

I noticed that you included pancit cantons, fudgee bars etc in your diet. Do you track their calories? They are calorie densed foods i guess.