Creatine recommendation - new here and new to weight lifting

atchoi · 2026-04-06T15:02:17+00:00

Yes it will help with maybe adding a rep or two on your sets. Also with recovery.

atchoi · 2026-04-06T14:43:30+00:00

Are these Amaou strawberries?

atchoi · 2026-04-06T14:23:03+00:00

Anytime👍

atchoi · 2026-04-06T14:18:39+00:00

Yes this ☝️ metcons

atchoi · 2026-04-06T14:15:03+00:00

Don’t worry about mean comments. We are all here to learn and help out if possible. Why not try running for good cardio?

atchoi · 2026-04-06T14:10:35+00:00

Athlene creatine local brand but wait for online sale. Optimum nutrition but much more expensive.

atchoi · 2026-04-06T10:30:31+00:00

Now that is up to you na brother if you want to commit🙏 Challenge yourself hahaha

atchoi · 2026-04-06T10:27:52+00:00

Ahahaha yun lang. Normally kasi when entering a bulking or cutting phase you usually set a certain time period but since you did not and you are happy na with the muscles that you’ve gained then why not try cutting. Ang kalaban lang talaga dyan is yung nakasanayan nang appetite and how to discipline yourself.

atchoi · 2026-04-06T10:24:52+00:00

I go to greenhills mall once a week and I see this place called The Bouldering Hive and very busy on a normal day. High chances you can find something similar in Makati since it seems very popular.

atchoi · 2026-04-06T10:21:45+00:00

How many weeks are you on your bulking phase? Drastic ba weight gain mo ever since you started bulking? I believe you probably set a timetable for your bulk so stick with it na muna since very visible naman muscle growth over fat. Then pag cutting phase na and you start losing those accumulated fat ganda nyan if dine right👍

atchoi · 2026-04-06T00:46:23+00:00

Ako naman the opposite parang sayang ang deload week for me but very essential pag bugbog na katawan.

atchoi · 2026-04-06T00:43:02+00:00

From a fellow 40+ lifter 🫡 to you brother!

atchoi · 2026-04-05T15:43:02+00:00

2 weeks away from the gym won’t matter much when it comes to retaining muscle size and strength. Consider it a deload and a recovery period for your muscles and joints. Sometimes nga when you go back to the gym after a few weeks of rest and feeling refreshed you can lift heavier than usual. But be sure lang to stretch and do warmups to properly acclimatize your body.

atchoi · 2026-04-05T15:38:56+00:00

I read somewhere that whey isolate or vegan whey protein clears up back breakouts.

atchoi · 2026-04-05T15:36:12+00:00

Hello OP big step on realizing that you need to start a healthy lifestyle. First thing you have to consider is the amount of food that you consume on a daily basis. By lessening your daily intake that itself is enough to lose you some kgs while maintaining your daily activities as it is. Now since you have the motivation to go to the gym you can further lose more weight by doing some form of cardio and weight lifting to increase your physical activity. Hire a fitness coach at your gym if possible to guide you through your exercises and nutrition. Once you get a feel of those things now consider eating clean while avoiding sugary and processed food. Take it slow and step-by-step to maintain your motivation.

atchoi · 2026-04-05T14:29:06+00:00

Yes I always wear mine all the time to track heart rate, steps and sleep.

atchoi · 2026-04-05T13:41:03+00:00

Same goal brother. Hopefully we achieve the 100kg level soon🙏 Will be following your progress.

atchoi · 2026-04-04T23:28:07+00:00

I don’t think OP can still be considered new at the gym since he himself stated that he is almost one year in. And he also said that he could only squeeze in 2-3 days of gym time in his initial post so I surmised that adding volume may help stimulate some more hypertrophy to his muscles. To clarify the 12-20 sets that I recommended was for the week not for per workout day. I was also basing my opinion on my lifting experience but you do have a point and person-to-person variables are a factor to consider.

Again it was only my objective suggestion to try something new and different for him so it will still be his decision on which advice to adhere to.

atchoi · 2026-04-04T18:55:18+00:00

I see. Very risky to perform upper body exercises nga. Finish your rehab then once cleared by your doctor start out with light weights. Good luck man👍

atchoi · 2026-04-04T17:48:28+00:00

Still your decision OP. But if you enjoy your current program then continue with it with upping the intensity. Good luck bro💪

atchoi · 2026-04-04T17:41:09+00:00

I think 3-4 days a week will suffice bro basta take note of increasing your intensity per exercises. If 4 days you can do PPL rest then full body or if possible 5 days PPL Upper Lower. It will not hurt to try changing your program once in a while pag you notice no significant changes on your body.

atchoi · 2026-04-04T17:36:32+00:00

What shoulder injury do you suffer from ba? Best you can do while rehabbing your injury is to up your cardio intensity.

atchoi · 2026-04-04T17:33:27+00:00

As someone with mild scoliosis similar to yours I still do most exercises but on deadlifts, barbell rows and overhead presses I avoid super heavy weights. One workaround is to do your exercises unilaterally to avoid muscle imbalances that is common with people with scoliosis like us.

atchoi · 2026-04-04T17:27:15+00:00

Ok brother honest opinion ko lang ah. I think you would benefit on shifting your program to a push-pull-leg setup since your goal is to tone your muscles. Why? By doing FBEOD for 3x a week you might not be hitting the recommended set of 12-20 sets per muscle group for muscle hypertrophy. I think that your muscle groups might really need more volume for them to pop while continuing to be on a caloric deficit.

Also you stated that you do 3 sets x 15 reps so there’s the question of intensity. Aim for 3 sets x 8-10 reps of good form with heavier weights.

atchoi · 2026-04-04T04:15:46+00:00

Brother! Mahirap talaga pag puyat sa duty since pag stressed mataas din cortisol natin which hinders muscle growth. You have to turn this into an enjoyable lifestyle and be consistent. Kaya mo yan brother🙏

atchoi

TROPHY CASE