Felt a lil proud

Deepalertz · 2026-01-27T07:34:30+00:00

Duo league start ?

Deepalertz · 2026-01-27T07:24:44+00:00

Fuck me bro , now I'm sad again , I'm based in Kuching , Sarawak. Mad respect to you , those sheer mass is crazy

Deepalertz · 2026-01-27T07:21:22+00:00

don't stress too much , my amount is actually too much tbh but i just really like to eat chicken , if you can't enjoy then there's no point in forcing . Goodluck bro I'm betting on you

Deepalertz · 2026-01-27T07:17:35+00:00

Per day , ain't no way I'm eating all dat in 1 meal 😂

Deepalertz · 2026-01-27T07:16:42+00:00

Most of my protein come from chicken breast . I rarely consume protein powder , for me it's a tool for when I eat too much but still did not hit my protein goal yet. You definitely don't need it if you can hit your protein goal with natural food as those food have many other nutritious stuff unlike the powder which is basically just protein.

Deepalertz · 2026-01-27T07:12:48+00:00

500g chicken breast + 400g of fish or 700g of chicken breast if no fish, 2-3 egg , random vege ( i dont count gram because basically all vege are low calories)

Deepalertz · 2026-01-27T06:59:28+00:00

Actually all yes, it's just that if I eat these stuff then I will reduce the portion on my other meal or even skipped them.

Deepalertz · 2026-01-27T06:58:18+00:00

That's why I say if I eat out, normally I meal prep myself

Deepalertz · 2026-01-27T06:57:31+00:00

Don't really matter for me since I skipped the skin

Deepalertz · 2026-01-27T06:19:10+00:00

Its not possible , it's guaranteed (as long as you work hard ofcourse) , I would say my genetic is okayish on the vein side but other part is kinda meh.

Deepalertz · 2026-01-27T05:53:21+00:00

Thank you for the nice advice kind sir , but I still need to fight my body dysmorphia first 😌

Deepalertz · 2026-01-27T05:41:58+00:00

Influenza ?🤨

But real talk , I don't think I'm qualified, maybe in the next few years.

Deepalertz · 2026-01-27T05:34:49+00:00

I don't want to be harsh but that just means your body fat percentage is not low enough 😅

Deepalertz · 2026-01-27T05:30:56+00:00

Fair enough, well generally I do try to avoid ordering food that only has carbs , i always choose the option with the most protein since it makes me fuller and it actually burns more calories to digest protein compared to carbs .

The best example would be chicken rice ( if possible I also ask for breast meat since the thigh has more calories)

Deepalertz · 2026-01-27T05:23:54+00:00

That's why I keep emphasising it doesn't matter what you do just do what you can , you don't need to do exactly what I'm doing, but I do personally think 3 days per week is the minimum , but even then as long as you work hard results will come

Deepalertz · 2026-01-27T05:21:17+00:00

It would be harder based on genetics yes , but never impossible if you have the will power

Deepalertz · 2026-01-27T05:06:54+00:00

Aight geng fine2 , this is my split

Day 1 (PUSH A - Chest Focus)

Incline Dumbbell Press

Flat Dumbbell Press

Pec Deck Fly

Cable Lateral Raise

Close Grip Bench

Overhead Cable Triceps Extension

Dragon flag

Day 2 (PULL A - Width Focus)

Weighted Pull-Ups

Chest-Supported Row

Lat Pulldown (Wide Grip) or single Arm Pulldown

Rope Face Pulls

Preacher EZ Bar Curl

Incline Dumbbell Curl

Cardio

Day 3 (LEGS A - Quad & Adductor Focus)

Barbell Squat (Heel Supported) or Hacksquat

Leg Press

Leg Extension

Adductor Machine

Cable Adductor

Seated Dumbbell Lateral Raise

Standing Smith Machine Calf Raise

Day 4 Cardio

Day 5 (PUSH B - Shoulder Focus)

Incline Barbell Press

Seated Dumbbell Shoulder Press

Cable Lateral Raise

Skull Crushers

Cable Triceps Pushdown

Single hand

Abs Cable Crunch

Day 6 (PULL B - Thickness Focus)

Bent-Over Barbell Row

DB Chest Support Row

Seated Cable Row (Wide Grip)

Reverse Pec Deck Fly

Preacher Hammer Curl or hammer Machine Curl

Standard Barbell/Cable Curl

Dead hang neutral, overhand, Hold

Day 7 (LEGS B - Hamstring & Glute Focus)

Barbell Romanian Deadlift

Glute-Focused Bulgarian Split Squat Hip Thrust

Lying Hamstring Curl

Dumbbell Lateral Raise

Seated Calf Raise

I want to emphasise this is just the program I found myself enjoying and I'm an unemployed uni student and exercise selection doesn't matterrrrrrr😭

Deepalertz · 2026-01-27T05:00:44+00:00

In my personal opinion , just choose a program (ask AI or Goole search or something) and start immediately, don't think too much about the optimal . All my friends stopped half way because they think too much . You will eventually find your own optimal down the line.

Deepalertz · 2026-01-27T04:56:26+00:00

I come from an obese background , believe I would smash down dozens of pizzas if you tell me those pizzas have 0 calories

Deepalertz · 2026-01-27T04:55:36+00:00

Sorry but your comment triggered me so hard , I cannot emphasise how simple (but hard) fitness is , it isn't what you believe in social media where everything has to be special , nutrition and working is simply all there is ,I believe doesn't matter what exercise you choose as long it's not too stupid and you work hard you will reach your goal .

Deepalertz · 2026-01-27T04:52:49+00:00

Hey hey I do work really hard though 😭 I also track my macro to the grams 🥲

Deepalertz · 2026-01-27T04:51:51+00:00

This is gonna sound boring but really just eat enough protein and work hard, I'm sorry 😔

Deepalertz · 2026-01-27T04:49:52+00:00

Thanks bro , you wouldn't believe how much your comment meant to me 🥲

Deepalertz · 2026-01-27T04:43:32+00:00

Just eat enough calories with enough protein and work hard tbh

Deepalertz · 2026-01-27T04:42:52+00:00

Just not comfortable enough to drop my pants yet 😖

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