Weight Loss 2016

[jackdi]

Even with exercise maglisod jud kog katulog, insomnia sucks. It doesn't help nga night shift ko. Every day tag 3-4 hours ra ang sleep and that 4-6 hours ang "trying" to sleep (ligid lang sa bed). Kapoi kaayo before and after shift mao d najud matagad ang among stationary bike sa balay. If magexercise ko kay samot mawagtang jud akong kaduka and d ko makatulog hantod nga hapit nalang ting duty. Plus free food pa sa office mao niburot jud. Mga istoryans unsai motivation ninyo? It starts with the mind I know but mapildi jud ko perme aning insomnia kanunay -_-

Im no expert, pero sa ako nahibaw-an, insomnia is most often caused by Stress, Anxiety and/or Depression. Caffeine pod pero more on stress at work jud guro na imoha Maam. Relax lang pod gamay sa work Maam oi basin very ON kaayo ka bah.

And... Exercise alone wont cut it. It should go with balance diet pod.

Ang akong motivation, my family: What's the point of working so hard for them if i cant enjoy it with them. I must stay fit.

And besides, my wife looks like the eldest of my daughters.
And i look like "the Uncle" nilang tulo !!! Di gani daddy, uyuan jud!
I have to "catch-up" to them, hopefully... hehehe

[jackdi]

OT:

...Even with exercise maglisod jud kog katulog, insomnia sucks. It doesn't help nga night shift ko. Every day tag 3-4 hours ra ang sleep and that 4-6 hours ang "trying" to sleep (ligid lang sa bed). Kapoi kaayo before and after shift mao d najud matagad ang among stationary bike sa balay. ....

Gamay nga uncommon tip lang Maam about anang dili katulog...
If going to sleep na ka, nya di ka katulog, try daw og bali sa imong usual sleeping position.

Like this one:


I've learn this from the movie Wild Target.
It works on my kids labi na kung mag-travel mi.

[swapai]

^ salamat bro. yes sakto jud ka, stressed jd sa work kay makasunog utok ang programming haha nganong nienter. salamat sa tip, suwayan nya ko na ang balihon ang posisyon if matulog. hopefully, ma arang2 na unta ni kay daghan na motawag nako ug nanay mski dalaga pa intawn ko woi! hahah ako nalang maikog sa akong pares hahaha

[chrisvil]

^ salamat bro. yes sakto jud ka, stressed jd sa work kay makasunog utok ang programming haha nganong nienter. salamat sa tip, suwayan nya ko na ang balihon ang posisyon if matulog. hopefully, ma arang2 na unta ni kay daghan na motawag nako ug nanay mski dalaga pa intawn ko woi! hahah ako nalang maikog sa akong pares hahaha

Programmer diay ka? Ang akoa sa una when I started like you as Programmer, Mag inom ko ug beer every night before going home. After then maka tulog nako.

It's a nature sa mga programmer in my experience kept on thinking sa solution of the problem especially sa source code. Mao ni ako reason na maglisud sad ko katulog. Even maglakaw ko, magyaw-yaw kog source code, usahay ako na damgohon ang source code.

[s0nickboom]

Lost 10kg already. Kamo guys?

[jackdi]

Lost 10kg already. Kamo guys?

Giunsa nimo Boss?

[psychemaster]

Lost 10kg already. Kamo guys?

I've lost around 7-8 Kgs already. I started doing my diet and exercise program last june 2016.

My experience before and now in weight loss kay 80% diet ug 20% exercise.

Daily exercise diay nako kay 20-30mins daily as long naa koy time.

What I've tested so far kay eat ug regular breakfast. Eat less rice sa lunch ug no meat ug no rice sa dinner. Usually eat rako ug fruit plus spirulina sa dinner pero if gutom japon kay oath meal.

Avoid sad mga sweets, softdrinks ug anything daghan ug sugar.

Ako target weight kay 78Kg to 65Kg. Around 78Kg ko pag summer pero karon kay 70Kg na.

[jackdi]

Kani jud peanut butter oi!

Mao ni nakadaot sa ako'ng diet dah.
Ni-abot na unta ko'g 138 pounds, nisaka na pod to 140 pounds.

Don't get me wrong, ang peanut butter is actually good for losing weight. (you can google this)
Pero peanut butter ra diay ato kaunon? Ang usa ka loaf nga slice bread nako, 1 day ra!
Kay lami jud ang peanut butter! Ang akong na-save sa gasto, tua nipuno sa akong timbang.

Balik nalang ko's akong apple snacks ani.

Kamo pipol, musta inyong weigh loss efforts diha ?

[P-Chan]

way way back 2007 naka lose ko more or less mga 50lbs in 4 months.. from 248lbish to 190lbish

mao ni ako daily routine
mata 5am eat bfast
6am (opening time sa gym) i'm there already (yes ako tig abli sa gym) *
7am done, go home eat post workout
9am work
12nn go home lunch
1pm back to work
3pm snacks
5pm go back home cook dinner
6pm eat dinner
7pm chill...
9pm eat something or drink milk
10pm sleep

gym routine
1st month every other day weights (full body) then everyday cardio (HIIT) Sunday rest day
2nd month weight 5x a week (alternating muscle big and small groups.. example Monday.. chest and triceps, Tuesday, back and biceps and ect.. then short cardio after (HIIT gahapon) then Sunday rest day
3-5th month everyday weight (one body part per day) then followed by a short cardio.. as usual Sunday rest day
max time in gym 1 hr pero usually i try to keep it within 45 mins.

Nutrition (mao ni ang key.. eating right)
ehap gud tanan.. base metabolic rate then from there gi kuha.an nako ug 20% mao nah ang target cal per day then gi divide nimo according sa macro nutrients.. at that time purag nag 40-40-20 man tingali ko.. 40% carbs-40% protein and 20% fats. grabe2x pud research atoh..

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karon ambot nalng... naa ko sa mga 240lbs ron.. I gained back what I lost pero in fairness it took a while.. it's neglecting.. I will update kung unsa I'm trying to watch what I eat.. mata2x nalng system.. 1 fist size carbs, 1 palm size veggies (if naa) and 1 palm size protein then a thumb size for fats (maybe 1 or 2 Tbps of coconut oil). likay pud ko ron ug fried and sugar. so far people are commenting ngah I lost weight. I swim ron like 3-4 tmes a week

[s0nickboom]

Naa nako karon sa steady phase, bisan unsaon diet gamay na au kog e lose