first 30 days

weight : 147.2 :)

bulk + cut or go lean first?

I compiled a list of online resources that helped me decide which path to take
http://www.youtube.com/watch?feature=endscreen&NR=1&v=mm6iRKFGyPY
http://anthonymychal.com/2012/09/should-you-bulk-or-cut-skinny-fat-must-read/
http://rippedbody.jp/2011/12/17/12-weeks-on-leangains-what-you-can-expect-to-achieve/
http://anthonymychal.com/2012/06/3-reminders-for-the-skinny-fat-ectomorph/

Like the authors of the resources above, I also tried bulking and cutting during my first 2 years. This obviously got me nowhere (Otherwise I wouldn't be starting this blog LOL).

So the goal is go down to 10-12% body fat first before bulking :) The idea is to have a solid base first.

week 4

weight : 148.2

Still doing lean gains. today is work out day! tsibog day LOL  

Macro: TDEE +10 - 20% 

Micro : 40% carbs, 50% protein, 10 fats

200 - 250 grams rice

200 - 250 grams chicken breast

200 grams - whatever vege I find in the turn-turo near our apartment

200 grams - whatever meat I find from the turo-turo mentioned above

2 scoops of protein shake

1 tbsp creatine

lots of water

week 3

weight : 149.8
I noticed that my pull ups has improved.Im now able to do  13-15  pull ups up from 8-9 on each set.

week 2

week 2.
current weight : 151
Training : p90x shoulders and arms
carbs : 93
protein : 160 
fat : 71 :( deym