Nov 30, 2016 Feb 11, 2017

98kg 78kg

10 WEEKS CUTTING PHASE

USEFUL TOOLS
 DIET ORGANIZER APPLICATION

 MINI WEIGHING SCALE

 WEIGHING SCALE
 MIRROR

 TUPPER WARES
DIET PLAN
 FIRST WEEK OF CUTTING PHASE

 SECOND WEEK OF THE CUTTING PHASE

 THIRD WEEK OF THE CUTTING PHASE

 FOURTH WEEK OF CUTTING PHASE

 FIFTH WEEK OF CUTTIKNG PHASE

 SIXTH WEEK OF CUTTING PHASE

 SEVENTH WEEK OF CUTTING PHASE

 EIGHT WEEK OF CUTTING PHASE

 NINETH WEEK OF CUTTING PHASE

  TENTH WEEK OF CUTTING PHASE

PICTURES OF MEAL PREP:

SCHEDULE OF THE MEAL PREP (not specific on the amount or weight for each
food in the meal):
1st meal 5th meal (post workout meal, consumed right after
-oatmeal workout or within 30 minutes after workout)
-pan fried egg -boiled sweet potato
-coffee -steamed chicken
2nd meal -steamed fish
-boiled egg -green beans
-steamed chicken 6th meal
-steamed fish -boiled sweet potato
3rd meal -green beans
-boiled sweet potato -steamed chicken
-green beans -steamed fish
-steamed chicken 7th meal
-steamed fish -steamed chicken
4th meal -steamed fish
-coffee (15-30 minutes b4 working out) 8th meal
-boiled egg (usually consume after 15 -20 mins of -pan fried egg
warmup or before weight training) -pan fried peanuts
WORKOUTS
PROGRESS PICTURES
LAST WEEK OF BULKING PHASE
CUTTING PHASE
 HINDI KO NAIWASAN ANG MAG CHEATDAY DITO, LALO NA’T MARAMING
NAGANAP NA OKASYON AT KAINAN. KAYA MAY MGA PAGKAKATAONG DI KO
NASUSUNOD ANG NASA DIET PLAN.
 TSAKA LANG NAGING CONSISTENT UNG DIET KO AFTER NEW YEAR, MAY MGA
CHEAT DAY PARIN, PERO DI NA TULAD LAST YEAR NA MADAMI.
 TOTAL CHEATDAYS AY 12 DAYS , BALE TOTAL DAYS NG MAY DIET AY 60 DAYS

 SA ENSAYO KO MERON AKONG MGA WORKOUTS NA IBA TULAD NG CALISTHENICS

BODYWEIGHT WORKOUT NA GINAMIT KO MOSTLY FOR THE FIRST MONTH AT
SUNDOT-SUNDOT NALANG SA MGA SUMUNOD NA WEEKS
 NAG START AKO GUMAWA NG WORKOUT PLAN UNG 2ND WEEK NA NG JANUARY
AT PARA MAS MADALI ANG TRANSITION KO MULA SA NAUNANG ROUTINE,
MAPAGANDA UNG DALOY NG WORKOUT AT MAMAINTAIN UNG INTENSITY.
 MERONG MGA PAGKAIN NA HINDI NAISAMA SA DIET PLAN TULAD NG MGA
ORANGES/KIAT KIAT, GRAPES, APPLES, GATAS, AT TEA. ONTI LANG NAMAN ANG
INCREASE NILA SA TOTAL CALORIE COUNT ALL BENEFICIAL PARIN.
 NAG START NA DIN AKO MAGLIGHT CARDIO SA 2ND WEEK NG JANUARY MGA 15
MINS BEFORE WEIGHT TRAINING.
 MULTIVITAMINS AT MUTANT AMINO ANG MGA SUPPLEMENTS NA GINAMIT KO
 ANG TUBIG KO AY 4 LITERS OR MORE
 ANG TULOG KO AY 5-7 HRS
 ANG LUTO KO AY BOILED, PAN FRY WITHOUT OIL, STEAM
 SA LASA OK LANG MAY SALT SEASONINGS, WAG LANG ANG MGA MAY SUGAR
CONTENT.