I'm 37 years old, 5'7", 197 lbs, 36 inch waistline. Not really a newbie since I have lifted weights when I was younger (about 21) but was not too serious then, paporma lang.
MEDICAL HISTORY
Dec 2002 I was operated on wherein 2 ft of my small intestines were removed (kasi nabubulok na daw). I was diagnosed as having lymphoma of the small intestine and March of 2003 I began chemotherapy which lasted until August 2003 (6 cycles). My oncologist advised me to go back to the gym pero ngayon lang ako nagkagana uli. I want to lose weight and at the same time gain muscles. Well actually since I started last month, I have already lost 23 lbs and muscles are again starting to show.
WORKOUT SKED
Monday to Friday during lunch time. I start with stretching afterwards a 30-minute cardio (treadmill) H.I.I.T. (dito ako nawalan ng 23 lbs and my diet). Kahapon ko lang nalaman na you shouldn't do more than 10 minutes of light cardio kasi it depletes you of the energy you need to lift weights. I had no specific routine during my first month. Sa ngayon I do the upper body, lower body thingy but I'm still not satisfied.
DIET
- Light breakfast. Iba-iba. Minsan oatmeal lang. Minsan 3 pandesal with peanut butter or 3 slices of bread with peanut butter tapos a glass of non-fat milk.
- 10am minsan kamote fries o kaya Blue Skies onion flakes.
- Before workout (12pm) a glass of Extra Joss.
- After workout a glass of Whey protein (kaso mejo namamahalan ako at P45 per glass) and a can of tuna in brine.
- 4pm minsan lumpiang sariwa o kaya Blue Skies onion flakes uli.
- 7pm tatlong penoy (duck eggs daw is richer in protein than chicken eggs).
- Onwards, minsan saging or tinapay and a glass of non-fat milk.
HANDICAP
I'm left handed so my right arm is weaker which makes it frustrating when I'm lifting weights now kasi gusto pa bumuhat ng kaliwa ko, ayaw na ng kanan. Siguro nga kasi I do 30 minutes of treadmill.
WHAT I NEED?
- A workout designed for my bodytype (endomorph).
- Strength building tips (especially on my right arm).
- Comments on my diet or any suggestions.
- Need to know if I should take fat burners (pwede ba Fitrum ni Juday? hehehe).
- Need to know where to buy Optimum Nutritions Whey Protein (lowest using card).
I know you guys can help me because I came to the right place. Sa diet kasi ang dami sa internet kaso karamihan American diet (steak, etc.) Thanks in advance and God bless.
usually high rep training daw tayong mga endo. pero, imho, it still varies per individual. a decent training split coupled with separate cardio days may work for you (worked for me noon.) dami programs sa internet tweak mo lang to include cardio.
eg. day1 - chest / shoulders / tri day2 - cardio (30 min HIIT, or go to a boxing class) day3 - legs day4 - cardio, abs day5 - back/bi/forearms day6 - cardio ulet day7 - rest
post ko later yung full program na binigay ko sa kaibigan kong endo.
__________________
"you can work out hard, and you can work out long, but you can't work out hard and long."
Thanks. Somehow mejo dyahe kasi may korte na katawan pero ang gaan ng binubuhat ko. But I know it's all in the mind. I'll take it as a challenge for me to improve myself.
BTW, do any of you guys know where I can find a boxing gym in the Ermita, Intramuros or Binondo areas? The nearest I found is Elorde's pero sa Maceda pa sya. I'm in the port area (PIER).
