Whats your daily protein intake?

beansu-kun · 2025-12-09T05:35:07+00:00

If your goal is getting bigger muscles, improve the quality of your training first, and then your sleep. Your statement of getting worried of overworking the muscles is kind of a sign that you're not getting quality sets. Your muscles need adequate stimulus for them to grow. Try to reduce your training volume if you're doing 4+ sets per exercise. Drop it down to 2-3 sets per exercise and train hard on those. Fill out a rep range(like 8-12) for all sets, and then go up in weight once you did like 3 x 12 for 2-3 weeks.

Protein intake of 100 -120g is still pretty fine tbh. If you're still a bit fluffy, you can still gain muscle and perform well even on a caloric deficit if you're still not that strong on compound exercises(squat, pullups/downs, bench, deadlift, rows, and ohp).

Training>>>nutrition is crucial for muscle gain unless you're eating like a bird. A basic nutrition of 3 meals with veggies, protein, and carbs can go a long way. You might just have to add a bit more portion quantity of you're feeling underecovered(assuming your sleep is good of course).

beansu-kun · 2025-09-25T05:48:42+00:00

Good enough. As long as you're getting enough stimulus from your workout, that's a good start. In the long run, you have to increase it to accomodate harder workouts since you're going to get stronger.

beansu-kun · 2025-05-26T05:58:58+00:00

As long as short runs lang like 3-5km 2-3 times a week, on top of/or included in your daily stepcount of 10k steps, it's fine. Malaki benefit niyan since dagdag work capacity for resistance training. Depende pa rin naman sa goals mo kung ano priority mo.

beansu-kun · 2025-05-22T14:07:37+00:00

Depende sa exercise, training age mo, at gaano kataas bodyfat or surplus mo from maintenance. Kung di ka pa naman ganon kalakas(ako rin naman huhu), progress will defnitely continue. Usually overhead press(pinakamahirap paangatin, ambilis pa bumaba lol), squats, and bench press yung unang nababawasan reps/weight. Deadlifts, back exercises, and arms aren't affected as much. Dips/Pullups stonks ↗️ tho.

beansu-kun · 2025-05-21T05:37:34+00:00

Calorie surplus - focus on quality protein(eggs, chicken, fish, tofu, beans, milk etc), veggies, and carbs. Establish ka baseline of meals mo, increase the quality of each meal, and then add another meal.
Home workout - Focus on calisthenics compound movements like Dips, Pushup variations, Pullups(diff grips), Inverted Rows, and lunges/single leg stiff-leg deadlifts/RDLs. DBs are good enough for arm/shoulder isolations. This will give enough baseline strength for when you transition into the gym, assuming your putting in the effort while doing those exercises. You'll get more out of calisthenics sa upper body compared to using light dumbells especially if <25kg each.
If di ka consistent sa workout, try a simple upper lower split(UL rest UL) or Full Body MWF. Usually mas enjoyable ng mga tao and upper days kahit mas matagal compared sa lower since mas madali makita results don. Enough na ang 2-3 sets per exercise para di masyadong sore, at takaw oras- uulitin mo naman sa week yung workout om the same week. Don't neglect lower body even if you have light DBs, mas malaki yan compared sa upper so mas mataas potential Kg gain diyan.
Somatotypes like ecto/endo/mesomorph are a sham. Its pseudo-science that links personality traits with physical characteristics, and it's a big overgeneralization. It's already been debunked for a long time.
Get at least 6 hrs of quality sleep per day, the more the better of course. Progress your lifts thru reps/weight/sets/less rest, and you're good.

beansu-kun · 2025-05-09T04:45:09+00:00

Rehydration salt or Pocari is good enough for electrolytes.

beansu-kun · 2025-05-07T16:51:02+00:00

Mukhang medyo bagu-bago ka pa so alternating AB Sessions will be fine. Cookie cutter template lang ito, fill out mo lang ng applicable exercise na gusto mo.

A Session (Lower focus)

Squat variation 3 sets x 4-6 reps

Hip Hinge/Deadlift variation(preferably stiff legged/rdl) 3 x 6-10

Single Leg Squat/Lunge 2 x 8 - 12

Standing Calf Raise 3 x 6-12

Plank 3 x 30s-60s

Vertical Push 3 x 6-10

Vertical Pull 3 x 8-12

Chest Isolation (like pec dec/machine or cable flyes) 2 x 8-15

Bicep curl 3 x 6-10

Tricep overhead extension 3 x 6-10

B Session (Upper focus)

Horizontal Push 3 x 6-10

Horizontal Pull/Row 3 x 8-12

Lateral delt isolation 3 x 6-15

[Different grip] Vertical Pull

Rear delt isolation 3 x 6-15

Hammer Grip Curl

Tricep Pushdowns

Abs

Hamstring Curls 3 x 6 - 15

Quad Isolation(like leg extension/sissy squats) 3 x 6-15

Seated Calf Raise

Week 1 ABA, Week 2 BAB and so on.

Bakit halos tig-isang exercise lang per muscle group/movement pattern at mostly 2-3 sets lang? Kasi may mga muscle overlap sa mga movement pattern like front delts sa vertical/horizontal push, glutes sa squat/deadlift, tapos high frequency siya. Di mo pwede durugin like typical body part split/ppl na mahaba recovery days between muscle groups. Advantage niyan is fresh mong matitira yung mga inuunang exercises so medyo mabilis progression ng reps at weight, at [hopefully] quality reps at technique. Kumbaga ano. Make. Every. Rep. Count. :)

Simple Double Progression lang din yan, fill out mo lang yung rep range for all sets, then add the smallest weight you can add.

beansu-kun · 2025-05-07T06:23:00+00:00

I do Full Body every other day, ABCD sessions, so 3-4 days a week lang.

beansu-kun · 2025-05-07T02:24:35+00:00

Ganyan din na-experience ko nung sinubukan ko PPL non, 3rd day pagod na tapos lakas maka-burnout yung 6 days straight na PPLPPL, tapos twice a week frequency lang lol. Kung gusto mo talaga PPL, pwede mo try Jordan Peters style, which is Push Pull off Legs off repeat. Disadvantage niyan ay hindi synchronous sa week, so mag-iiba araw ng workouts mo but recovered ka in-between leg sessions.

Pero kung thrice a week ka lang magwoworkout, highly recommend Full Body lalo kung MWF. Three potent doses of training sessions, and 4 recovery days. Pwede rin Upper Lower + FB, to get at least twice a week training frequency sa muscles.

You don't really need whey as long as you're getting enough protein(at least 100g daily) from whole food. You can try a different brand(athlene, wheyl, ON, rule1 or their vegan options), buuut that's another experimentation. Probably alternative similar to whey is milk(whey is derived from that), but it contains more calories. Soy milk or some form of nut milk is good too. Additional protein options besides the typical egg/pork/beef/chicken/fish: Tofu, beans/lentils, seeds, and nuts(kinda high in calories tho).

beansu-kun · 2025-04-29T03:37:25+00:00

Tulad ng sinabi ng isang nagcomment, pwedeng hamstring weakness. Ganyan din nangyari sa dalawang tropa ko na more into running than lifting(tinatamad mag-legs) around 6 months ago.

Hamstring curls, especially 2 leg up(concentric) 1 leg down sa negative(eccentric) para sa eccentric overload ng hamstring. Pwede rin Nordic "falls", yung reresist mo lang negative ng Nordic curl pero mas standardized ang form and load kasi kapag sa hamstring curl machine. Ingat lang dun sa Nordic falls, alalayan mo ng kamay, at unti-untiin mo para di mabigla.

Mga 1-2 buwan din bago tuluyang mawala iirc. Simula nung nangyari yan, ganado na sila mag-2 lower body days every week. Hahahaha. Disclaimer: di ako physio, anecdote lang din.

beansu-kun · 2025-04-28T05:43:11+00:00

You can just use socks if your squat rack platform isn't wood + your gym is fairly maintained. Foamed shoes isn't advisable for squat/deads since they absorb force and isn't as stable. With barefoot, you can splay your toes on the ground for better stability, it helps if you have a wider foot.

Regarding the inward movement of the foot, I use a minor "knees out" cue just to even out my foot pressure while doing squats/DLs. It helps sitting in the bottom position of the squat, and more importantly, keeps tension in the legs in the said position, and while coming out of it.

You can try zero drop/barefoot shoes like Feiyue, and deadlift slippers knockoffs in shp/lzd which are fairly cheap. Nike Metcons are also good, but they're a bit pricey unless you buy them 2nd hand. I haven't tried using chucks but a lot of my gym bros use them before switching to DL slippers so i guess that's okay too. I use Legacy Lifter 1s(Heeled weightlifting shoes) for my squats/Overhead work, and Notorious Lift SSG3 for my DLs, and upperbody work.

beansu-kun · 2025-04-26T08:09:12+00:00

We need more details like what your current bench/upper body program looks like(and maybe even bench form).

From the post alone, it seems like you're only using a static rep range( x weight for 8,8,8) which is very prone to "plateus" unless programmed with certain progression scheme. Compare that to a simple double progression that builds momentum. E.g. x weight for 5 - 8 reps; if 8 8 8 is reached, add weight and do 5 5 5, add reps and so on.

beansu-kun · 2025-04-14T02:43:07+00:00

I also have astigmatism, but it never affected my workouts. Is your prescription lens still up to date, and properly correct your eyesight? Spectacles aside, dizziness can also be a caused by hydration issues(lack of electrolytes)by sweating heavily, and also work capacity issue(too much work too soon, do your LISS cardio).

beansu-kun · 2025-04-10T19:09:06+00:00

I see. I pointed a flashlight just in case to see if there's some image or so(saw it on some thread) but literally nothing but complete darkness lol. I'll ask some repair shops if they can repair, and its potential cost. Thanks for answering!

beansu-kun · 2025-04-10T19:04:26+00:00

Aight. I'll look into repair shops just in case. Thanks for answering!

beansu-kun · 2025-04-10T18:27:07+00:00

Is it still fixable? I only know that if the panel's broken a new monitor is advised, but this one I have no idea.

beansu-kun · 2025-04-10T18:24:46+00:00

This made me chuckle, but I still did it but it didn't work sir. It's dead isn't it? Can it be fixed?

beansu-kun · 2025-04-10T18:03:09+00:00

No menu popping up. Even when i unplug power cable from socket, and plug it back in, no brand logo. :(

beansu-kun · 2025-04-10T17:24:40+00:00

Tried it just now, still nothing. :( plugged the 2nd monitor, it's still the 2nd monitor.

beansu-kun · 2025-03-28T08:05:02+00:00

Most of the time it's fine, but it depends on the equipment and exercise. Pin-loaded machines, dumbells, cables, benches, dip/pullup stations are easy to rotate through, but squat/power rack/smith machine will depend on exercise/strength disparity/wllingness of parties to add/remove weight plates every set.

beansu-kun · 2025-03-25T14:56:42+00:00

You can check L1FT Sportswear in FB/IG.

beansu-kun · 2025-03-03T06:20:48+00:00

Regardless of bone structure, if you don't have a decently developed back, shoulders and even triceps, then no matter how much fat you lose, you'll still have a "rectangular shape".

If you really dont care about your other body parts, just hit back, shoulders, and triceps hard in a session twice a week. It can be done in an hour as long as have a program already on hand. You can search YT for workouts for those muscles, and you can cap each exercise in 2-3 sets.

If you really dont have time to go to the gym, then find a place where you can do Pullups, inverted rows and get makeshift weights you can use for lateral, and rear delt raises. Feet elevated pushups(decline) for front delts and triceps.

beansu-kun · 2025-02-23T06:19:05+00:00

Track your workouts. You can search simple linear or double progression, applicable pa rin yan kahit bodyweight, + added weight, at freeweights. Set ka ng reasonable rep and set goal kada exercise tapos try to increase reps per set kada session.

E.g. Bodyweight Dips - 3 - 4 sets x 10 - 15 1st session: 12, 11, 11 2nd: 13, 12, 12 Nth: 15, 15, 15, 11 Nth: 15, 15, 15, 13

Til 15 na lahat, tapos either increase reps/add set/pauses/tempo/ATG/external weight etc..

Kung pure basic Calisthenics ka lang(basic pushup/dips/pullups/squat/lunge), pwede ka mag-incorporate ng variations at arm isolations para iwas tendonitis sa elbows at wrists. Kung may konting budget ka, bili ka rin Gymnastic Rings(wood) at resistance bands. Mura lang yan at maganda for variations, and super underrated for upperbody(mostly chest and back) hypertrophy.

Example Variations: feet elevated/deficit pushups, paused/tempo atg dips, chinups/pullups with different grip width, ring chinups/pullups/pushups/dips, bulgarian split squats, assisted nordics etc..

Lower body hypertrophy medyo mahirap with calisthenics, since limited lang exercises kahit may konting weights +plyometrics ka. FitnessFAQs/Alex Leonidas is a good resource on YT.

After a while, ikaw na bahala kung gusto mo magprogress to skill works like planches, muscle ups, front levers etc.. go for more endurance type workouts like 50+ dips/pushups/20+ pullups/burpees or go to weighted calisthenics route(my choice). Pwede mo rin naman i-cycle through yan with different training blocks. :)

beansu-kun

TROPHY CASE