AnakNaTikoy

Di ako nagpplaylist kadalasan. I just focus on the setup, then the set, then gauging the effort, writing into my notebook, watching my rest time, etc. Basically set up a chain of micro-habits para di ako tamarin sa (home) gym haha When I am in the mood for zoning out, I usually put on a podcast (e.g. Renaissance Periodization) or a let's play from one of my subscribed YT channels (e.g. Game Grumps).

Posting a key ingredient to my home made meals that revolutionized what we eat at home: TVP (Textured Vegetable Protein) Taste: 5*/5 - TVP needs prep work (soak in water for ~10 min, rinse, squeeze), but will have a neutral taste and the texture of uncooked, zero fat ground meat. It's basically a sponge for flavor, and its best use is extending ground meat (e.g. pork) and using that in any giniling recipe (e.g. spaghetti, chili con carne, torta). Packaging: 4.5/5 - basic bulk ingredient. Shelf stable. Price: 5,000/5 - not kidding. TVP is the cheapest source of lean, whole protein by a landslide. Walang tatalo sa kanya. A whole kilo is just P100, but just 100g (dry) has 50 grams of protein and just 330 kcal! The biggest challenge is figuring out enough ground meat dishes you can eat per week na di nakakasawa. I got my household to 2 days a week.

Nakakatuwa naman na puro magandang advice sa comments haha. Puro mga basics ng health, pero yun talaga yung pinakaeffective para tumaas yung testosterone. To add: The long-term goal of both diet and resistance training is to be lean (i.e. not over*fat*) and decently muscular. Obesity is the worst chronic state for the body, and *will* cause all of the common chronic diseases over time. It's also gonna keep your T level lower than your normal levels. If you're obese, drop that weight as fast as is sustainable, and lift the whole time so most of that is fat & not muscle.

Search ninyo yung f95zone. Ang dami nilang adult games with user ratings pa.

Probably one of the best investments you can make to your home gym ever. (An olympic barbell & plates is probably #1 haha.) Get you access to *safe* squats and bench press, convenient overhead press, and you have a ton of potential for more exercises by adding attachments to the pin holes.

There's a direct answer to this question, and there is a rule of thumb that answers what this question is trying to ask. The direct answer: train whenever you feel strong *on average*. Di to pareho everyday. The rule of thumb: whenever you decide to train, do so consistently. If you train around the same time of day everytime, your body will naturally adapt and "feel" stronger at that time. It's very similar to having a steady meal schedule with similar macros for that meal (e.g. high fat breakfast, low fat dinner). Your body clock adjusts to that repetitive input and optimize accordingly.

Just gonna speak from my personal experience. Goal ko talaga is basic/general strength & muscle gain, or at least di humihina habang pumapayat ako. Mainly doing novice-to-intermediate weight lifting with my 1st year or so exclusively doing basic compound lifts - squat, bench, dead, overhead press, lat pulldown, barbell rows. Wala akong balak maging competitive - just lifting to look better naked. I've never needed a personal trainer. Natunan ko yung basics from the r/Fitness wiki and the a few, good quality YT channels for form videos. I also film my own working sets and sometimes post them on r/formcheck to get decent, crowdsourced feedback. In the end, my form isn't perfect, but it's definitely good enough to not be injury prone. This may change as I get stronger over time, or if my goals ever change, or for any number of unforeseen reasons. But for the vast majority of people just trying to get bigger & stronger for health, vanity, etc., a personal trainer is a luxury, not a necessity.

You're welcome But don't take my word for it; panoorin mo yung mga basics from the RP Youtube channel, pati yung mga basic articles ng r/Fitness wiki. Good luck sa fitness mo bro

Hi, try searching on Youtube for dieting for muscle gain; most reputable channel I can recommend is Dr. Mike from Renaissance Periodization (RP). "But I don't wanna look bulky or add muscle, just gain weight." That is the healthy outcome of weight gain. What's the alternative? Gaining fat. Plus, anyone worrying about looking too muscular is at no risk of gaining that much muscle. To gain mass healthily (i.e. gain muscle w/o too much fat), the #1 requirement is to be at a calorie surplus (duh). To make sure that's not all fat, you must do resistance training. No getting around that either, sorry. It can be bodyweight, gymnastics, etc. but the tried & true, beginner friendly way is by lifting weights. So next tip is to either get a gym membership or start investing in a home gym. RP also has great content for beginners looking to gain muscle, but the best resource for a complete newbie IMO is the r/Fitness wiki. Perfect starting routines for beginners plus an overview of the basics. The most important part about training is progressive overload i.e. lift more weight, reps, sets, etc. than last time. A good lifting program (like those from the wiki) get you there, but your body needs fuel to grow. Ideally, the extra calories come from more healthy food like whole grains, lean meats, fruits, veggies, etc. That's tip #3: eat more, responsibly. Honestly, those 3 tips alone will probably get you to your goals, whatever they are. Everything else has like <10% impact at best. Just eat more, responsibly, while lifting heavy ass weights that get heavier over time, and any skinny guy (or girl) will fill their frame out appealingly without becoming a blob.

My man! I really enjoyed GZCLP as a complete lifting novice. It's also a great intro to the GZCL method and general principles of resistance training. I just wish life wasn't always in the way; di talaga ako makabwelo, kaya medyo stuck ako sa late novice. But GZCLP (& the method it's based on) is always clutch when I have to design a program around my constraints. Nung natamaan yung knees ko at di ako makapag-leg day or any standing lifts (huhu OHP), I designed an upper-only PP split. Sobrang inconsistent lifting schedule? I built a super flexible U/L split based on General Gainz (parang GZCL 2.0) that worked as either maintenance (0.5-1x/wk) or back-to-back (4 sessions w/o rest days). Pero goal ko talagang ayusin yung life sched ko and build my healthy habits back up para ma-run ko yung formal programs ulit like The Rippler (cutting) or J&T 2.0 (bulking).

Same. Started lifting seriously to keep myself from going insane during lockdown. All I had back then were stuff that my housemate already had, which was more than enough to start: a barbell, loadable DBs, bench, and a bunch of non-standard plates. Building the habit was the first, and probably ongoing, pillar of lifting that one must acquire. Doing what you can with what you have consistently will get you fitter than someone building the perfect program and never following through. I'm in a low point in my fitness journey right now - was forced off lifting for health reasons for over 2 months, bodyweight is up, and conditioning is shit. Losing progress is a common problem for many home gym lifters kasi nga nakakatamad talaga, lalo na kung nawalan ka ng bwelo. So I dropped my goals down to a step above rock bottom - 1 set per exercise, but lift regularly. Thanks to this, nakatapos ako ng 2 sessions this week, breaking my layoff sa wakas. Consistency really is key, at malaking bagay din kung beginner-friendly yung home gym equipment: squat rack w/ pulldown attachment, barbell, bench, & loadable DB handles. Having a decent home gym IMO is one of the best investments into your fitness you can make. That money goes into equipment that last years, and can build a body that will be so much fitter on average (and with no extra cash out necessary) than chugging on supplements or subbing to a commercial gym that you'll go to how often? Of course, YMMV parati. Follow what you can do consistently, and keep progressing. Just put one step in front of the other, and aim to be better than yesterday, everyday.

Upo St., Pasig City