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Pano Ba Paliitin Ang Tyan


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#2061 K0RN

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Posted 12 June 2019 - 04:21 PM

I'm mid-40s so it is very hard paliitin ang tyan.  

 

I do crunches (upper and mid abs) and leg raises (lower abs) 20 reps each day for both x 2 sets.  Tapos diet, like half rice lang per meal tapos healthy food (salad, chicken breast, seafood, egg whites, oat cereals) and snacks (e.g., fruit, tuna can).

 

Then I run or walk 10 minutes at least a day.  

 

Here's my pic a few days ago.  It's basically the same body since college, maintain ko lang.  Pero tuwing June to Aug, yan ang stretch na dinadagdaan ko ng konting buhat sa gym para lumaki ng konti yung dibdib saka biceps para mas lalo magmukhang maliit tyan.

 

 

 

lDHqMy1.jpg

 

 

 

 

 

 

 

Ayus yan Bro. 

 

BTW, nagtatrack ka din ba ng Calorie intake mo? 


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#2062 MRROUGHSEX

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Posted 13 June 2019 - 06:35 AM

 

Ayus yan Bro. 

 

BTW, nagtatrack ka din ba ng Calorie intake mo? 

Yes bro.  For my profile (age, sex, BMI, activity level, etc), I eat between 1,250 to 1,500 calories a day para kahit konting sweat lang for that day, I still achieve caloric balance and even caloric deficit. .  

 

Dati kasi nung di pa ako nagbibilang, I noticed I had to stay longer working out para di ako tumaba.  That sort of was not feasible for me especially nagkakaedad na + limited time to exercise due to single parent with 2 kids.  

 

So I went into the calorie equation that is good for my profile to achieve caloric balance with light exercises a day.  


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#2063 MRROUGHSEX

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Posted 13 June 2019 - 07:18 AM

As an example  yesterday..

 

Breakfast:  Cereal and mil

211 calories: 1 cup of toasted oat cereal 1.5 

40 calories:  8 fluid oz (or 1 cup) of unsweetened almond milk

Total:  251 calories

 

Lunch:  Tuna with side dish of rice

320 calories: 1.5 can of tuna in olive oil

150 calories:  3/4 cup of steamed rice

Total:  470 calories

 

Workout snack:  Protein smoothie

105 calories:  1 pc banana

50 calories:  1/2 apple

100 calories:  1/2 cup of toasted oat cereal

20 calories: 4 fluid oz (or half cup) of unsweetened almond milk

35 calories:  1/4 cup of pasteurized egg whites

3 calories:  1/4 cup of spinach

Total calories:  313

 

Dinner:  Steak with side dish of rice

321 calories: 2/3 lb of sirloin steak, grilled

75 calories:  1/5 cup of steamed rice

Total:  396 calories

 

Overall: for the day:  1,430 calories



#2064 MRROUGHSEX

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Posted 13 June 2019 - 08:28 AM

Need to lose 1 lb of fat on my lower abs.  Yan target ko this month.   Phase 1 yan of bodybuilding -- cutting.   And what it really means is cutting of fats in lower abs.  

 

X5ZJRco.jpg

 

Once fat in lower abs is cut, Phase 2 na ako, AKA bulking.  This is the opposite of cutting in that it is about increasing calories via increasing food consumption of carbo (fuel) and protein (muscle growth). 

 

July target calorie intake:  1500 -2000 per day  (adding an extra protein smoothie to my current diet)

August target calorie intake:  2000-2500 per day  (adding an extra tuna can snack and a power bar to July's target diet)

 

 

 

 

 

 

 

 



#2065 MRROUGHSEX

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Posted 15 June 2019 - 07:51 AM

Update today. 

 

20 crunches  * 2 sets

20 bicycles * 1 set

20 oblique leg raise * 2 sets

20 leg raises * 1 set

Run 5 minutes

Walk 5 minutes

 

Putting in some baby abs.  Happy na ako sa baby abs like these which are similar to Craig Horner's abs.  

 

yw6TP40.jpg



#2066 Colop

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Posted 17 June 2019 - 03:44 PM

question guys how do you know how many calories each food is? i mean specially duon sa mga food n wala namn label (nutirition facts)



#2067 fnsargen

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Posted 22 June 2019 - 12:58 PM

eto mahirap paliitin eh.. tiyan!!
eto mahirap paliitin eh.. tiyan!!!

#2068 MRROUGHSEX

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Posted 23 June 2019 - 10:17 PM

question guys how do you know how many calories each food is? i mean specially duon sa mga food n wala namn label (nutirition facts)

https://www.webmd.co...calorie-counter


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#2069 MRROUGHSEX

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Posted 23 June 2019 - 10:22 PM

Meron naman onting imprubment.  Yung 1lb of fat natapyas ko to 0.8 lb of fat na lang.  Target ko by end of month 0.7 lb of fat na lang yan.  If that happens, then I can project na in a month 0.3 lb of fat natatangal ko sa by end July, 0.3 lb of fat na lang yan which hopefully means, lalabas na konti yung lower abs ko by end July.  

 

Right now, medyo lumabas na yung nakatagong 4 abs ko sa taas.  Me 4-pack na ako although baby abs lang.  Yung pic relaxed state lang yan, medyo lumalaki abs pag nag-flex ako.

 

rclGnWm.jpg?1


Edited by MRROUGHSEX, 23 June 2019 - 10:27 PM.


#2070 MRROUGHSEX

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Posted 28 June 2019 - 09:23 AM

Sarap papawis.  

 

My moderate exercise routine for 1 hour burns 720 calories.  On top of that is calorie food deficit of 980 calories for a total net loss of 1,700 calories per day.

 

oD7j6aV.jpg



#2071 ninos

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Posted 30 June 2019 - 05:25 PM

Ok ba yun mga coffee fat burner

#2072 Sasabihin Ko Na Ba?..

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Posted 30 June 2019 - 05:33 PM

As an example  yesterday..
 
Breakfast:  Cereal and mil
211 calories: 1 cup of toasted oat cereal 1.5 
40 calories:  8 fluid oz (or 1 cup) of unsweetened almond milk
Total:  251 calories
 
Lunch:  Tuna with side dish of rice
320 calories: 1.5 can of tuna in olive oil
150 calories:  3/4 cup of steamed rice
Total:  470 calories
 
Workout snack:  Protein smoothie
105 calories:  1 pc banana
50 calories:  1/2 apple
100 calories:  1/2 cup of toasted oat cereal
20 calories: 4 fluid oz (or half cup) of unsweetened almond milk
35 calories:  1/4 cup of pasteurized egg whites
3 calories:  1/4 cup of spinach
Total calories:  313
 
Dinner:  Steak with side dish of rice
321 calories: 2/3 lb of sirloin steak, grilled
75 calories:  1/5 cup of steamed rice
Total:  396 calories
 
Overall: for the day:  1,430 calories



Thanks for sharing bro.. iaapply ko nga yan sa tyan ko, este, sa diet ko.. hopefully may improvement.
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#2073 Admiral Kunkka

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Posted 01 July 2019 - 12:30 AM

Rotational eating.

#2074 MRROUGHSEX

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Posted 01 July 2019 - 09:04 PM

Sa food I follow SSS.

 

S - oups

S - alads

S - moothies 

 

Then when I eat, I try to average around 400 calories.   Sometimes I would have 490 and sometimes I would have 310.  That's what I like about SSS -- I can control the calories.



#2075 cqertcvfb

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Posted 12 July 2019 - 07:22 PM

JOGGING. BOXING.



#2076 egpogi

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Posted 14 July 2019 - 02:40 AM

brunch :

3 eggs ( scrambled ) w

nitrotech ripped ( pre workout )

 

then mga 3pm workout ako depende sa trip (H.I.I.T or compounds as warm up) then proceed sa program less weight/ more reps.... 

 

then post workout ulit ng nitrotech ripped

 

dinner greens and meat



#2077 Acer55

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Posted 15 July 2019 - 07:53 AM

Drink warm water instead of cold drinks

#2078 SHEENA(Jasmine)

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Posted 18 July 2019 - 01:00 AM

Pano mag paliit NG puson 😅😂😂😂

#2079 Admiral Kunkka

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Posted 19 July 2019 - 05:59 PM

A must for travel videos since most Caucasians that are into this hobby have well-defined bodies 🤓

#2080 HunkDavao

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Posted 22 July 2019 - 11:07 AM

di ba sa kabilang thread ang DARE TO BARE? :D


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