Health and Fitness, Lifestyle

Lean Gains Week 3 : Valentine’s Tips, Body Fat Percentages and Changes

After doing a few more reads from several websites especially from I switched things up again to cater more of my  needs and making my so-called diet and fitness plan more effective. On people on a regular 9-6 or 8-5 working hours like I have maybe this can also serve as a guide.Since I go to the gym after office, Martin recommended not to workout hungry especially if you came from work. So now I follow the 1 Lunch 1 Pre-workout meal and 1 Post-workout meal on Training days, and 1 Lunch 1 Snack 1 Dinner on Non-workout. Heaviest meals are post-workout on training days and lunch on rest days. Carb cycling.

SMALL! Need em to get bigger >_< Taken on a Valentine’s day, a dinner with my good friend dixie, while we were observing daters Haha! #foreveralone

Training Days
Lunch consists of lean meats like chicken, fish, and carbs from veggies and fruits. Sometimes bread. For Pre-workout I take a scoop of my favorite protein shake, some milk, and if I need more carbs I also eat oatmeal, cereals, or fruits. For Dinner, I load up on brown rice, and lots of MEAT. Haha! Yum and I love the feeling of being full at night.

Percentage Caloric Intake
20% – 333 kcal
20% – 333kcal
60% –

Rest Days
Lunch is MEAT, veggies, and brown rice. The snack can be any source of lean protein, and green veggies, if I don’t get enough protein I drink protein shake. For dinner, I can have eggs, chicken, fish, and more protein.

Percentage Caloric Intake
60% – 721.2 kcal
25% – 300.5 kcal
25% –  300.5 kcal

Please do take note that this is my customized caloric and macro intake, and you shouldn’t use this one if you havent taken any actual measurements, or have a nutritionist to guide you.

Yesterday, before training I asked one of the coaches to measure my weight and body fat percentage, I know it’s not exactly the most accurate thing, but the difference in percentages is BIG so it proves some sort of progress.

3 weeks ago I was at 30% BF, measured 2x
Yesterday it was at 23%, I couldnt believe it. I did notice most of my clothes fit better, and jeans that I cannot zip, I can now zip and close with ease! Haha!!

BUT I felt weak. I don’t know if I’m over pushing myself, should switch to a BULK or RECOMP instead of CUTTING. I’m currently at 102.6 lbs and 23% Body Fat at 3 weeks of Lean Gains. I want to get stronger. Yesterday during training, I joined the workout of the week and was able to accomplish 3 rounds and 2 kettlebell snatches.  Top 10 gets to join the Bootcamp this April! DAMN IT!!!!!!

Workout of the Week
Burpee with weights – 5 reps – 10lbs per arm
Renegade pushups with Mountain Climbers – 5 reps – 10lbs per arm
Rotational Press – 5 reps per arm – 10lbs
2-arm Kettlebell snatch – 5 reps – 10kg per arm
And I forgot what it’s called, the one with the cylinder thing and then you roll your hips up, 5 reps

I did 3 rounds of everything and on my fourth, I was able to reach up to 2 kettlebell snatches. The top scorer did 4 rounds and 5 snatches, the 2nd one 3 rounds and 5 snatches.

I felt weak. I was disappointed. I could’ve pushed myself harder. I shouldn’t have been scared of swinging that kettlebell. Why was I scared? Because the other day, the kettlebell flew off my hand and broke the gym’s mirror. I was afraid of hitting someone with a kettlebell or breaking other things. Oh and don’t get me started with the pushups, pushups and pullups are my major weaknesses. I couldn’t lift myself off the floor fully. I’m fuming mad at myself.

After doing the WoW, I had more training. IT should consist 100 reps of each but since I was sooooo weak I did only 30 pushups, 50 burpees, 100 swings of a 12lbs kettlebell, and 80 mountain climbers.

Now I’m not sure if I’m weak because I’m not eating the amounts I should suppose to eat or I just need to train more. I’m planning to train on my own this saturday, to make 100 FULL pushups, 100 squats, 100 burpees, 20 snatches of a 10kg kettlebell, and 100 mountain climbers.

I just want to keep doing pushups until I can do it at ease. What motivates me? Myself. Not anyone else. I’m proving myself that I can do it, I can get stronger, better, do harder. Not just in working out at the gym but at everything else.


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  • Reply Chai Chen February 27, 2013 at 4:08 pm

    I need to start my own workout soon. LOL. 🙂

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  • Reply Precious Joy Angeles October 31, 2016 at 1:54 pm

    Sakto lang nman po ang body build mo Ms. Kat? No need na para mag diet. talagang manghihina po kayo kapag nagbawas kayo ng regular niyong kinakain. And you are right when you said that dont go to the gym when you are hungry because surely after the gym ay lalamon ka, halos wala din ang pagod mo sa gym. So dapat balance lang ang pagkain. Hindi dapat sobra at kulang.

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