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  • basic knowledge on supplements

  • shinobi's way

    pwede kang mag pre-workout meal after workout... low carb pa din since you want to cut...

    ayun nasabe mo na yung fault mo eating carbs before workout.. usually not applicable during cut. kung lo energy ka then do light weight, kung feeling week ka then you need sleep wag mong i pilit it may lead to injury.... dont rely on energy drinks use your own energy with out sups bago ka mag work out..

    sleep ang no.1 recovery.. pag puyat ka dont do intense workout, do light yoga or stretch for blood flow..


  • shinobi's way

    1. How much yung daily calorie maintenance mo? = i dont count my macros... wala din akong maintenance calorie intake.. i do only moderate protein less carbs and hi fat.. once you deplete your glycogen reserve, then mag start ka na mag burn ng body fat as energy.. and pro tip dont drink pre-workout drinks para mabilis kang mag tap sa fat storage..
    2. Did you start off skinny, obese, skinny fat? = skinny ako nag start " ectomoroph "
    3. Pwede mag tanong sa macro distribution mo (during rest and lifting)? = resting (low carbs) lifting (high carbs)
    4. How much calories during rest days and lifting days? = unlimited.. since wala naman diference ang calorie in and calorie out during rest at lifting.. we burn calories while we asleep..

    kung gusto mo mag cut, eat more low carbs like veggies... as in very low carbs.. strict 50 grams of rice a day..

    good luck on your cutting phase.. kaya mo yan..

  • Creatine by Coach Lance Angelo Decena Diestro

    boss, what do you prefer, powder or capsules?

    powder,Mas cheap at marami and madali ma tunaw,pag Nasa capsule lulusawin pa ng bituka mo yung capsule bago lumabas yung powder.
  • "Great things take time"

    yep dati talaga bumibili ako 2kilos ground beef at ginagawang burger patties giants pa yun hahaha

  • Best time to hit the gym?

    Nap muna bago buhat if galing trabaho.
  • Xerophytes Journey

    Haven't put any update but...

    I really hate my lower body now. Consulted a PT and have my mobility/strength checked and basically the diagnosis is that my glutes and quads are not firing properly, my hamstring are tight AF - all three of which are what I expected is happening, which causes my lower body to compensate in a lot of my lower body movements. Been suffering it for awhile and I have a chiro before to check with and repair. But now I don't have my chiro so not really sure what to do. I was told that I just need activation therapy to wake up my glutes and quads muscles.

  • No Excuses - Slow Progress

    wag hataw agad right after gumaling sa lagnat, bumawi ka muna sa kain at pahinga. mga 2 days after saka ka mag buhat. bagsak pa katawan mo nyan kahit magaling kana
  • Bulking Problem

    I just rely on myfitnesspal and log in all my food there. Every gram of any food has different macro breakdown.

    For instance, one serving of rice, which is 45g (or 1/4 cup) of bigas (uncooked white rice) is equal to 36g carbs when cooked. Remember that white rice needs to be cooked with water and depending on how much you add varies on how much grams you get afterward. I usually weigh out the dry rice, cook it then re-weigh it so I will know how much is the conversion. If you are lazy, typically it's x2. So 90g of cooked white rice = 36g carbs.

    For chicken, say if it is 99% fat free, it should be 4oz = 44g protein.

  • 3 in 1 coffee

    @j0hn_reden said:
    Noob question mga sir,ano mangyayari pag madami ba intakke ng sugar? Pag madami uminon ng 3 in 1 na kape

    Then that should add in to your daily carbs intake.