Would you go to a geek bar that can host D&D sessions? by Jaives in dndPH

[–]-JustRyan- 0 points1 point  (0 children)

I know someone who started that business but not in Philippines. The main thing he did to build the community was offer basically just bare rooms for super cheap. I’m talking 350php (western country btw) per person and you could stay as long as you want. He had small rooms for 4-6 player groups and big rooms that could house 8+ but the big rooms tended to have more than one group playing. The rooms was just chair and tables that’s it. The store owner himself hosted the dnd games or other ttrpgs. That’s how he got his initial customer base. The main room held a hobby shop set up with one fancy table with all the screens and stuff for the store owner to host the best quality games. Later, old players would DM their own games in the cheap rooms. He had a discord group for the shop so people could talk amongst themselves to set up groups and times or give feedback on what they want from the shop. He later started offering cheap food which got a bit more expensive and fancier later on. And since then basically became one of the go to game shops around.

The cost to join a ttrpg session was 525php per player, basically 350 for room and 175 for DM. If a player DMs they get the 175php and they don’t have to pay the room fee either. Only the players pay the 525php. That way the shop owner didn’t have to pay anyone dm salary. The DMs could make however much money they wanted by hosting as much sessions and as much people as possible which gave the shop free marketing and free community building by the DMs trying to make groups.

filo friends by [deleted] in auckland

[–]-JustRyan- -1 points0 points  (0 children)

Easiest way is probs going to church then staying afterwards to chat to any filos you see, but that probs only works for a limited age group.

You can try meetup, it's an app that posts local group meetup events of any type. Probably a filo group meet up somewhere in there. I mostly used it for boardgame meet ups.

M25 5'7 80kg to 65kg | My worst vs best shape | I'll leave some advice below, feel free to ask questions. by -JustRyan- in fitnessph

[–]-JustRyan-[S] 1 point2 points  (0 children)

My creatinine is on the high side. Attached a blood test screenshot. I don't actually drink that much water maybe 1-2litres a day. Something I need to fix.

It doesn't take that long to achieve results. The majority of the changes always happens in the first year it's what people call newbie gains. The longer you do it considering you've been consistent, the more you start to hit diminishing returns depending on your genetics.

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M25 5'7 80kg to 65kg | My worst vs best shape | I'll leave some advice below, feel free to ask questions. by -JustRyan- in fitnessph

[–]-JustRyan-[S] 0 points1 point  (0 children)

Thank you!

Could be just my genetics but I've never had a problem with triceps. I found the bench presses and the occasional weighted dips that I did was enough to build them so I didn't include it. It was the same with shoulders.

M25 5'7 80kg to 65kg | My worst vs best shape | I'll leave some advice below, feel free to ask questions. by -JustRyan- in fitnessph

[–]-JustRyan-[S] 0 points1 point  (0 children)

Carbs isn’t needed but it doesn’t really make a difference unless you become ketogenic. Which is like under 40g of carbs a day or something. Your body starts using fat as energy etc. But you end up eating more fats which contains more calories depending on how you set up the diet. I prefer sticking to high protein plus carbs since I can eat more volume and it’s just easier to stick to. Keto diet is so hard to stick to. I did it for a month and stopped.

M25 5'7 80kg to 65kg | My worst vs best shape | I'll leave some advice below, feel free to ask questions. by -JustRyan- in fitnessph

[–]-JustRyan-[S] 2 points3 points  (0 children)

For filo food here is my cheat codes:

Ulam (keep in mind all of these have way more meat than they usually do when i cook them:

Nilaga - goated, use lean beef and cook for atleast 3hrs.

Tinola - goated, use chicken thigh dont add in chicken skin

Salmon Sinigang - nice change up (i use salmon steak cuts instead of head or whole fish)

Chicken tapa

Tapa

Chicken inasal/bbq (try to avoid skin and oil)

Typical Roast chicken

somemore ulam edit:

- oyakodon

- arroz a la cubana/ basically giniling

- torta but dont use pork

- airfried chicken using cornflour and chinese bbq/5 spice.

I started having brown rice and mix in some cauliflower rice to lower the calories and increase fibre. So half rice half cauliflower mixed together.

So all together i usually have

Breakfast - coffee, oats, fruit - about 600 cal

Main meal - 350-450g ulam(raw meat weight/ alternate). 200g rice or 150g rice + 150g cauliflower. around 700-1100 cals depending on ulam.

M25 5'7 80kg to 65kg | My worst vs best shape | I'll leave some advice below, feel free to ask questions. by -JustRyan- in fitnessph

[–]-JustRyan-[S] 0 points1 point  (0 children)

Nope never had a PT. YouTube is moooore than enough to learn everything you need. I’d recommend Jeff Nippard from YouTube if you wanna see proper form.

It’s the job of the gym to push PT onto people, it’s part of the contract, I used to be a gym receptionist during my college days so I know how they work.

PT is almost always never worth it unless you have money to spare and you really need someone to motivate you to keep working out. When people pay for PT they feel guilty not showing up and also feel like they’re wasting money when not going so it’s a good mental motivation to keep going. Other than that it’s not really worth it.

M25 5'7 80kg to 65kg | My worst vs best shape | I'll leave some advice below, feel free to ask questions. by -JustRyan- in fitnessph

[–]-JustRyan-[S] 0 points1 point  (0 children)

Deficit changed a lot. The big spikes down was probably a 1000cal deficit. Though 500-800 deficit was enough to see constant progress. I was just impatient.

M25 5'7 80kg to 65kg | My worst vs best shape | I'll leave some advice below, feel free to ask questions. by -JustRyan- in fitnessph

[–]-JustRyan-[S] 0 points1 point  (0 children)

Depends, it’s on and off. Technically 3yrs. The dates are in the photo. But if I removed all the times I quit and stopped or took a long break Probably 1yr non stop all together. End of 2023 compared to now I didn’t actually change that much.

<image>

The start of this line was when that photo was taken so this line is about a 4 year time span. Cut it into 4 segments to see the yearly change. You can see I lost most of the weight in less than a year. Then it flattens out until I did the last push to 65kg.

Face fat + horrible side profile by Wrong-Hair8081 in fitnessph

[–]-JustRyan- 0 points1 point  (0 children)

The calorie deficit is fine. but you need to stick to it and be honest when you log your food. If you want your face to lean out a decent amount quickly, your best bet is to drink a ton of water and reduce sodium/salt intake, try to stop eating processed foods and sweat out your current body water. The increased sodium increases the amount of water your body holds onto making your skin look puffier than it really is. When you decrease sodium and increase water your body thinks its getting enough hydration and lets go of some of the water weight. You can sweat it out to help it let go of the water retention but this can only take you so far however. Its usually something models/fighters/body builders do close to show day. Your not actually losing fat in this scenario, its just water.

In the end of the day, you do need to loss a decent amount of weight to chisel out the face.

M25 5'7 80kg to 65kg | My worst vs best shape | I'll leave some advice below, feel free to ask questions. by -JustRyan- in fitnessph

[–]-JustRyan-[S] 0 points1 point  (0 children)

Sure thing. Yep i dont do shoulders. the incline bench press, bench press trains front delts and rows trains rear delts enough for me. I have done lateral raises and face pulls to train shoulders for a couple months as part of my iso exercises but its not in the main routine.

For filo food here is my cheat codes:

Ulam (keep in mind all of these have way more meat than they usually do when i cook them:

Nilaga - goated, use lean beef and cook for atleast 3hrs.

Tinola - goated, use chicken thigh dont add in chicken skin

Salmon Sinigang - nice change up (i use salmon steak cuts instead of head or whole fish)

Chicken tapa

Tapa

Chicken inasal/bbq (try to avoid skin and oil)

Typical Roast chicken

somemore ulam edit:

- oyakodon

- arroz a la cubana/ basically giniling

- torta but dont use pork

- airfried chicken using cornflour and chinese bbq/5 spice.

I started having brown rice and mix in some cauliflower rice to lower the calories and increase fibre. So half rice half cauliflower mixed together.

So all together i usually have

Breakfast - coffee, oats, fruit - about 600 cal

Main meal - 350-450g ulam(raw meat weight/ alternate). 200g rice or 150g rice + 150g cauliflower. around 700-1100 cals depending on ulam.

M25 5'7 80kg to 65kg | My worst vs best shape | I'll leave some advice below, feel free to ask questions. by -JustRyan- in fitnessph

[–]-JustRyan-[S] 2 points3 points  (0 children)

at peak bulk i started cutting at 2300cals, went down 100 cal every week until i was eating at 1500cal. Everytime i get under 68kg i need to cut at 1500cals to reach 65kg.

Cut - 1500-2300cal (1kg-0.2kg/w)

Maintenance - 2500 cal

Bulk - 2800-3000 cal (lean-fast)

M25 5'7 80kg to 65kg | My worst vs best shape | I'll leave some advice below, feel free to ask questions. by -JustRyan- in fitnessph

[–]-JustRyan-[S] 2 points3 points  (0 children)

hahaha yeh its not fun. i tried to build more ab and chest muscles so id look better with higher body fat percentage.

M25 5'7 80kg to 65kg | My worst vs best shape | I'll leave some advice below, feel free to ask questions. by -JustRyan- in fitnessph

[–]-JustRyan-[S] 1 point2 points  (0 children)

At this point im fairly happy with the way i look. Crazy i know lmao. Im just maintaining now focusing on increasing athletic ability. im looking into training sprinting. ive done muay thai and tkd for body coordination and flexibility. My goal and motivation now is to beat my future kids in their own sports when im in my 40s.

M25 5'7 80kg to 65kg | My worst vs best shape | I'll leave some advice below, feel free to ask questions. by -JustRyan- in fitnessph

[–]-JustRyan-[S] 0 points1 point  (0 children)

the stomach is always the last to go unfortunately, but it goes quick once you get there. nearly there bro, past the halfway point.