The story of Angel Pangan is another great example of weight loss road. Her motivation came from something different than Thor Grove‘s one – proving other people being wrong. This is one of the greatest joy in life – satisfaction and pride of what you are able to do once you get determined to do it.
“I used to eat one kg of fries for snack alone or a whole cake. I eat pork in every meal 3x with a bunch of rice and a liter of softdrink with it. Also I always eat kfc for my midnight snack.. after swveral months I just feel weak and unhealthy.. i thought it was okay until my friend’s dad told me that it was really impossible for me to lose weight.. my classmate even told me that My diet will only last a week. That motivated me so much so I started the next day right away,, I always cry doing my exercises cause It’s really hard for me to breath. Now I haven’t eaten pork for almost two years and eating more healthy is the best choice that I’ve made ever
Usual meal plan (More on cardio and body weight exercises):
One boiled egg
One slice whole wheat bread
One small or medium banana
One portion of lean meat/ white meat
One serving of vegetables
One small fruit
One small serving of veggies/One small fruit
Oily food (Olive oil can be used in moderation)
White rice (Preferably red or brown rice: Also in moderation)
Coffee (No cream and milk)
Yoghurt (In moderation)
Cheese (Small portion: 2x a week max)
Usual meal plan (More on weights):
1 boiled egg with one banana or
1 boiled egg with one slice of healthy bread or
Banana smoothie (Without creamers or any additives) can add small amount
Of sugar and non fat milk or protein powder
Lean meat or white meat with one serving of veggies
One small fruit
One small serving of peanuts/ One small banana
Meals are adjusted whenever I change my workout program.
I used to have 1-2 cheat days every month (more on cardio)
Since I already changed my program, I’m not having any cheat days since then.
*I always prepare my meals everydaycso I can track my macros everyday.
For the first three to four months I did concentrate more on cardio exercises after losing 20-30 pounds, this was my basic program:
DAY 1 – LEGS AND GLUTES Goblet Squats – 3 x 10 reps Bulgarian Split Squats – 3 x 10 reps Lateral Box Squats – 3 x 10 reps Walking Lunges – 3 x 10 reps Straight Leg Deadlift – 3×10 reps Standing Calf Raises – 3 x 10 reps DAY 2 – CHEST AND TRICEPS Pushups – 3 x 10 reps Dumbell Press – 3 x 10 reps Dumbell Flyes – 3 x 10 reps Tricep Extensions – 3 x 10 reps Bench Dips – 3 x 10 reps DAY 3 – BACK AND BICEPS Kettlebell Swing – 3 x 10 reps Dumbell Rows – 3 x 10 reps Back Pushups – 3 x 10 reps Dumbell Pullover – 3 x 10 reps Alternating Hammer Curls – 3 x 10 reps Isolated Bicep Curl – 3 x 10 reps DAY 4 – SHOULDERS AND TRAPS Shoulder Press – 3 x 10 reps Lateral Raises -3 x 10 reps Front Raise (not sure what you call it) – 3 x 10 reps Reverse Dumbell Fly (not sure what you call it) – 3 x reps Arnold Press – 3 x 10 reps Dumbell Shrugs – 5 x 10 reps DAY 5 – CARDIO AND CORE *warm up* 5 sets – 40 secs, 20 secs rest Jump Squats Burpees Lunges Mountain Climbers Push ups Plank *Football Ab Routine* 5 sets, 10 reps”
Follow her on instagram : iamangelicapangan