Pano Ba Paliitin Ang Tyan

[K0RN - RETIR3D]

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.

 

 

 

 

 

 

 

 

 

 

Ayus yan Bro.

 

BTW, nagtatrack ka din ba ng Calorie intake mo?

[MRROUGHSEX]

 

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.

[MRROUGHSEX]

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

[MRROUGHSEX]

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.

 

 

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)

 

 

 

 

 

 

 

 

[MRROUGHSEX]

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.

 

[Colop]

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)

[fnsargen]

eto mahirap paliitin eh.. tiyan!!

eto mahirap paliitin eh.. tiyan!!!

[MRROUGHSEX]

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.com/diet/healthtool-food-calorie-counter

[MRROUGHSEX]

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.

 

Edited June 23, 2019 by MRROUGHSEX

[MRROUGHSEX]

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.

 

[Admiral Kunkka]

Rotational eating.

[MRROUGHSEX]

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.

[cqertcvfb]

JOGGING. BOXING.

[egpogi]

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

[Acer55]

Drink warm water instead of cold drinks