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  • Tips for beginners/noobs/newbies.

    sharing what i learned this past 25s year of working out, time to give back.

    1. Enjoy what you are doing, if all the sets and reps feels like a chore, sooner or later youll quit.
    2. Dont over complicate stuff, See number 1, enjoy yourself and your newbie gains, dont think about Macros and all that stuff.
    3. Leave the EGO at home, stick to 8-12reps, your core and nervous system are not yet used to lifting heavy.
    4. Rest, more time in the gym doesnt mean better.....
    5. Take every advice with a grain of salt, what works on someone may or may not work for you.
    6. Stick to whole foods, dont think about protein shakes and supplimentation, as time goes on, youll gain experience, you will know what you need and when you need or if you need them....
    7. Gauge yourself on how you look in the mirror not the scale, for those trying to lose body fat, dont cut calories just yet, working out might have created a caloric deficit...
    8. Lasty stay consistent and be patient, if it was easy, everybody would look the same.
  • Monching11: Project Pogi

    @TryandTry101 said:
    monching11 sorry sir monch,di ko ginusto mang gulo dito sa journal mo

    Iho, dont get offended when someone corrects you, it will benefit you in the long run if you learn to listen first, react afterwards, not the other way around, we are all friends here, i would suggest we treat each appropriately, bury the hatchet and lets move on, kakahiya sa host. A simple ok will do, Ok?

  • My journey of self improvement.



    new belt

    @bundesheer said:
    Sa Legpress din ay medyo bumaba din ang stat ko, from 310kg x10 ay 270 kg x 8 na lang,:(

    no energy? increase mo fat intake

  • The Journey

    Here is what you do

    1. Get your BMR

    2. If it says 2000cal, allocate 40% or 200g (800cal) protein, 40% 200g (800cal) carbs, 20% 45g(400cal) fat,

    3. Increase output thru Hiit cardio or lift with more intensity, not weight, intensity..your daily out output shoul 2300-2500calories,

    2500(output) - 2000( calories from food)- 500caloric deficit a day...which means youll lose 1lb a week of fat.....

    1. You ask, Will i still build muscle while on a caloric deficit? Answer is... yes, as long as your protein is high....

    5, eh sabi sa magazine dapat mataas ang calories pag nag papalaki
    Answer 1: those guys are on steriods and insulin, they need more calories or else theyll die, literally
    Answer 2. Dont worry if youre on a caloric deficit, if your body lacks calories, dun sya kukuha sa store fats mo. Just keep the protein high and youll be alright.

  • My journey of self improvement.

    3 kilos of beef, meals for 3 days

  • Skinny Help 2


  • My journey of self improvement.

    Para yatang 100 a box, last around 5 days, di ko napansin price kasi may kasama syang ibang items, i used to purchase one from royale, but they were not capsules, ok sya if you eat meat a lot...

  • My journey of self improvement.

    Got eat lunch here at atc, if myfitnesspal's estimate are correct, calories Is only 1000 cal for the 2pcs 1/3lb angus burgers for 199. Not bad.

    After eating, family went to the grocery,

    My food for the week is:

    3 dozen eggs, 4 kilos of mixed breast and thigh fillet, 1 kilo ground beef..