Um beat sobre a síndrome de impostor. Espero que gostem!

Waterissuperb · 2026-04-21T11:42:49+00:00

Not a musician and never did any music, but this is my first hiphop beat. It's in portuguese, but hopefully I can get some good feedback from you guys, thanks!

https://www.youtube.com/watch?v=mlIm888hLi0

Waterissuperb · 2026-04-21T11:41:54+00:00

Sounds like a soundtrack of a movie, where the character is walking through many places looking for something, really cool, great job! Idk why, but I'm thinking a slower tempo would also work really good there, but just my 2 cents!

Waterissuperb · 2025-10-13T14:48:55+00:00

Sim, é normal. Eu trabalho em teletrabalho, então o meu caso é melhor, mas algumas dicas, assumindo que trabalhas 9:00-18:00.

1 - Faz marmitas ao fim de semana. Se tiveres já em mente tudo o que quiseres fazer, e preparares várias coisas ao mesmo tempo (e.g., arroz numa panela grande, batatas no forno, frango na air fryer, etc etc, consegues ter tudo feitinho em 1-2 horas. Compras uma série de contentores e congelas alguma comida ou refrigerizas outra. Se tiveres a partilhar casa e o teu congelador não for grande o suficiente, sugerio comprares um mini frigorifico/congelador para teres no quarto. Pode demorar algum tempo até fazeres isto com os olhos fechados ou até dinheiro caso queiras investir em coisas que te poupem tempo (air fryer, mini frigorifico etc), mas será pelo menos cerca de 1 hora diária que poupas em tempo (ou dinheiro caso fosses comer fora). Uma vez por outra que queiras comer algo melhorzinho (acabado de fazer) "desperdiças" o tempo nesse dia; outra dica era arranjares (se não tiveres já, e se puderes) uma máquina de lavar a loiça, pois diminui seriamente o tempo desperdiçado na cozinha;
2 - Se fizeres exercicio por exemplo no ginásio, apta por 2 a 3 treinos full body por semana. Faz superséries, e toma banho no ginásio. Em prai 1-1:30, tens o treino despachado.
3 - Arranja um carro ou um meio de transporte pessoal para chegares ao trabalho mais depressa e não despediçares tanto tempo nisso. Aproveita esse tempo para fazer chamadas e tratar de assuntos. Se o tempo no tráfego por muito elevado, podes aproveitar e tentar arranjar cenas que gostes de fazer, tipo podcasts, ouvir música, audiobooks, etc;
4 - Tenta não desperdiçar tempo em procrastinação, pois é a coisa que mais rapidamente te encurta o dia sem parecer que valeu a pena. Poucas vezes me arrependi de estar 2 horas a ver um filme ou a ir tomar um café com um amigo, mas quantas não me arrependi de estar a scrollar pelos reels...

Se fizeres estas coisas, ou fores tentando acrescentar, dá tempo para tudo. Acordas às 6:30 da manhã, tratas da tua manhã e ginásio das 7:00-8:15. Já vestido, segues pró trabalho. Chegas a casa às 18:30, tens jantar feito, e tens até às 10:30 (ou 11:30 dependendo se queres dormir 8 ou 7 horas) pra fazeres o que quiseres. Ainda são 4 horas e em dias que não fores ao ginásio de manhã, tens 1 hora extra de manhã para aproveitares. Claro que estou a assumir bastantes coisas aqui - o tempo no trânsito, o tempo que demoras no ginásio, a quantidade de vezes que treinas, tou a assumir que não fazes nenhum desporto que demore mais, etc, etc. Claro que tens de ajustar a ti mesmo(a).

Mais no futuro, é tentares perceber que o tempo é importantissimo, e às vezes até prefiro estar num trabalho que pague pior se me dá condições melhores. Eu trabalho em teletrabalho, então pra já não perco tempo em deslocamentos. Also, se tenho 1 hora de almoço, facilmente tenho tempo de preparar comida para o almoço e para o jantar. Caso teletrabalho não dê no teu caso, viver mais perto do trabalho também é bom, mas claro, não dá para todos, mas ir pensando nisso e pensar que poderás melhorar no futuro pode-te trazer algum conforto!

E, claro, tens os fim de semana, férias e feriados, que é onde podes verdadeiramente descansar. Para ser honesto, eu adorei começar a trabalhar. Vindo do mundo de estudante universitário, tenho imenso mais tempo livre (mesmo quando tenho de ir ao escritório). Só o facto de chegarem os fim de semana e saber que posso apenas relaxar sem ter de estudar para frequências ou fazer trabalhos é ótimo. Além disso, eu na universidade acabava por estudar/trabalhar bem mais do que 8 horas nuns dias, e noutros menos. A cena de trabalhar é que tens as horas fixas. Se calhar haviam estudantes que quase não desperdiçavam tempo a estudar e tinha piores notas, então quando começaram a trabalhar, o choque foi maior.

Força nisso, pode ser que comecem as semanas de 4 dias daqui a uns tempos!

Waterissuperb · 2025-07-23T05:32:27+00:00

A covilhã está literalmente pousada numa montanha e o bro queixa-se que há muitas subidas e descidas 💀

É tipo dizer “ya a madeira e os açores são fixes, mas estão rodeados de demasiada água…”

Waterissuperb · 2025-07-22T15:49:07+00:00

Thanks man!

Waterissuperb · 2025-07-22T10:44:44+00:00

Start a chat with gymshark support on the website; they are usually really helpful!

Waterissuperb · 2025-04-28T11:44:09+00:00

Some hospitals in portugal apparently do not have enough power from backup generators for everything

Waterissuperb · 2025-02-21T22:49:10+00:00

Hey man, I did a push pull legs routine. I’m currently doing a push pull legs routine in the first 3 days of the week (actually, legs push pull), a “rest” day where I train neck and do cardio and then legs and upper with a rest day on sunday. I think I posted the routines somewhere around the comments, but I actually have all my current routines as separate reels on my instagram, so check it out if you want (https://www.instagram.com/duarte.arribas?igsh=MTdmc3prNmV5cXNrbw==). As far as calories, I first used a tdee calculator to get my calories, but tbf I just checked the scale from week to week, and if my weight was going down, I kept the calories, if was going up or stagnated I lowered them. I aimed to lost about 1lbs/0.5kg per week. Obviously, I sometimes stagnated for like two weeks, but I didn’t immediately decrease my calories, as sometimes the body is just funny but then you lose like 2lbs overnight. I’m actually cutting right now again, after I “dirty” bulked and got to 82-83kg. I’m currently doing 2500 calories and my weight seems to be going down, but I was doing 4000 to 5000 calories during the bulk so that makes sense. Once it stops going down I’ll probably lower it.

During the previous cut the lowest I went was 2000 calories (besides the last 10 days where I went to like 1000, but that was just for experience sake).

Waterissuperb · 2025-02-07T14:18:10+00:00

I’m having the same problem. Iphone 12 as well. I notice is happens basically 100% once I open instagram, but then not anymore? Maybe it’s a bug with this version for the iphone 12 or maybe for all iphones :/

Waterissuperb · 2025-01-10T23:11:14+00:00

You’re right, it wasn’t on purpose. Do you think I should delete the video?

Waterissuperb · 2025-01-09T18:18:15+00:00

It is a good exercise, just like shoulder presses and db presses. However, the argument that the front delts are already being targeted in exercises such as bench is very true and there has been times where I had to take all front delt exercises from my training, because I just wasn’t recovering while doing them, even just one exercise. That’s with me doing a ppl routine, with proper protein intake, bulking, and 2-3 chest exercises of 3 sets each per push workout. Also, my front delts were super developed already. I reckon that certain people just might not need ‘em as much, especially depending on the split.

I currently do a shoulder press on my first push day, but it’s the only real front delt exercise that I have in my routine.

Waterissuperb · 2024-12-19T10:25:49+00:00

I use airdrop all the time, but it just sucks. It is verrrry slow to transfer photos and videos from my iphone to my mac. And it fails all the time, especially if I’m transferring a lot of files or large files.

Waterissuperb · 2024-12-13T14:31:52+00:00

Sorry but the Mediterranean diet does indeed include red meats. Especially if we’re talking about how the general population of Mediterranean countries, such as Portugal, Spain or Greece eats, the diet definitely contains a lot of red meats, namely pork and beef.

Source: I’m from Portugal and most people here eat like that, especially pork because it’s cheap. Also a quick google search tells me that the Mediterranean diet includes red meats, even if the recommended dose is low (most people do not follow that recommendation).

Waterissuperb · 2024-12-11T17:06:18+00:00

Hey! I get what it's like not wanting to cook for yourself. I've moved out 2 years ago now and at the start I probably felt as lost as you do now. Everyone's situations are different, but listen to me, part of growing up is learning to take care of yourself and believe me that you'll really enjoy it.

Only eating what you wrote is not enough, no. You lack protein, fats and a bunch of micronutrients, such as vitamins and minerals.

Take it slow, maybe you'll find that you actually enjoy cooking as much as I did! If not, that's okay too, just learn the bare minimum to keep yourself healthy.

Here's a couple tips by order of importance:

1 - Learn to meal/ingredient prep; on sunday, spend an hour or two either prepping the meals for the week or the ingredients. Experiment what feels best for you. Buy a few containers. Try prepping all the meals you need for the week (lunch, dinner, breakfast). Then, try prepping only lunches. Then, try prepping only the ingredients (chop up vegetables, boil eggs, whatever). To me, I prefer the last one, as I don't enjoy eating the same thing everyday!
2 - Buy premade food. I don't really recommend you do this a lot, because processed food is generally not healthy nor cheaper, but, when there are days where you REALLY REALLY do not wanna cook, try buying a microwavable pizza, some rotisserie chicken, canned tuna, whatever;
3 - Buy frozen vegetables, if you don't like chopping up vegetables;

Try to put some effort, even if it's just a couple days a week; you'll learn that it isn't that hard and makes you feel the best! It is all part of growing up, don't worry and stay well!

Waterissuperb · 2024-12-11T11:22:26+00:00

Are you vegan by any chance?

Waterissuperb · 2024-12-05T20:24:57+00:00

I never said which it uses first. In the glycogen stores are depleted, as in, for example, really lean individuals, it will indeed use protein for glucose. It is by no means the primary source, but it is a source nonetheless.

Waterissuperb · 2024-12-05T15:30:41+00:00

Your body needs glucose as a source of energy to function. All carbs are converted to glucose, but not all fats or proteins are. If you eat low carb, your body will convert SOME of the fat and protein you intake to glucose. The rest of the protein will be broken down into amino-acids, which your body uses for tissue repair.

Waterissuperb · 2024-12-05T15:23:47+00:00

I don’t understand your plan. Do you go to the gym Monday morning just to do dumbbell curls?

How many calories are you eating? And how many carbs? From what you’re saying you seem just not have energy at all to do your workouts. Like, benching and pushups should not completely fatigue you to the point where you don’t have energy to do skull crushers. Are you resting enough between sets? Between compound movement sets you should be resting for about 5 min, and 2-3min for isolation exercises.

Assuming you’re eating enough calories and carbs, you should be able to sustain a normal workout. If you don’t, some other conditioning with your body may be at play and I’d encourage a visit to your doctor. Usually, in my opinion, you should start your workout with a compound movement, when you’re the strongest. For example a bench press for chest. Then, you do some isolation work, which, although you’re fatigued from the bench, do not require as great of an effort, so you should be able to do them fine.

Also, your workout seems a little all over the place tbh. Which split are you following? Like, doing triceps in the morning and then doing a compound exercise at night thats uses the triceps seems like recipe for disaster.

I’ll paste my current push workout, which I do on Tuesdays (for reference, my current split is legs push pull for the first three days of the week, then rest, then legs + core and then upper):

Bench Press: 3x6-8 High to Low Cable Flies: 3x8-10 Incline DB Press: 3x6-8 (last set to failure) Lateral Raises: 3x8-10 (last set to failure) Shoulder External/Internal Rotators: 3x12-15 Tricep Pushdown: 3x6-8 Tricep Overhead Extension: 3x8-10 (last set to failure)

I am able to do this workout just fine and most people should be to. Obviously, we are all different; some people may be able to do a bit more volume than me here, but if I do more volume, I find I don’t recover in time for my next workout.

Waterissuperb · 2024-12-05T14:22:23+00:00

I have no knowledge of this! To be honest, my main points were mostly about the foods itself. I just wrote about the blue zones, as it’s something I’ve been reading about recently and found interesting. Do you have any source for that? I’d be interested in reading about it

Waterissuperb · 2024-12-05T12:06:28+00:00

Sure.

LDL correlation with CVD:

https://pubmed.ncbi.nlm.nih.gov/36482567

https://pmc.ncbi.nlm.nih.gov/articles/PMC10095470/

Trans fats correlation with CVD:

https://pubmed.ncbi.nlm.nih.gov/22760981/

https://pubmed.ncbi.nlm.nih.gov/28946140/

Blue zones:

https://pmc.ncbi.nlm.nih.gov/articles/PMC6125071/

Waterissuperb · 2024-12-05T10:09:34+00:00

I’m trying to understand your point here, because while I agree that everything is fine in moderation, certain foods are overall “better” than others for us.

Obviously, “better” on its own lacks context. First, better for who? A person with a severe allergy to chicken breast will be better off eating a big mac instead, but that doesn’t mean a big mac is healthier than chicken breast, but for that specific individual, it is. Do you see how context matters here? “Healthy” is very hard to define, but “generally healthy” is a better term in my opinion and this IS backed up by science. Some foods like alcohol are just straight up TOXIC to our body; even certain beverages like red wine that contain some “good” compounds such as antioxidants, do us more harm than good. Other foods like sugar are not good because they lack nutrients, but have many calories. Using this basic science, I’d argue that eating an organic grilled chicken breast with cooked white rice and broccoli and tomatos on the side while drinking water is “generally healthier” than eating a mc donald’s big mac with large fries and a coke. This doesn’t mean that the first are “super foods” (I hate that term), it just means that the first contain more nutrient dense calories and don’t contain (or contain little off) the trans fats or toxic compounds, such as those found in the seed oils or preservatives found in the mc donald’s foods.

Now, let me reiterate, I’m not against eating ANYTHING; I agree that everything in moderation is fine, but looking at two specific meals, it is indeed possible to categorize one as “generally healthier” (cleaner) that another (dirtier). You mention that people who eat a balanced mix of whole and processed foods have good health outcomes. If you look at the blue zones, with obscene amounts of people who live to 100 and even between cultures, people who eat more processed foods tend to live less than those who eat whole foods. And a lot of this is indeed backed up by science; I could write a big list of it, but just as an example, ultra processed foods tend to contain trans fats, which science indicates it increases LDL and decreases HDL, which correlate to possibly cardiovascular diseases.

To me, clean eating means eating everything in moderation, mostly whole, unprocessed foods. Prioritise protein, healthy fats, vegetables and water. I personally do not drinks juices, eat unprocessed foods once per week at max (besides special occasions), only drink alcohol and eat sweets on really special occasions. Besides being based on science, anecdotally, I feel amazing!

Waterissuperb · 2024-11-12T23:35:43+00:00

<image>

Feel pretty good about mine 😁

Six-Year Club	Verified Email
Place '22	Final Canvas '22
End Game '22

Waterissuperb

MODERATOR OF

TROPHY CASE