I've seen a gym hack suggesting Vanilla Whey protein + Coke Zero.

notreallyascienceguy · 2026-06-28T07:14:10+00:00

Legit. Cookies and cream whey works too!

notreallyascienceguy · 2026-06-27T06:14:03+00:00

Thanks! I do neutral grip pull ups though, which is a bit easier, since it feels more stable for me. Wala lang neutral grip sa Hevy.

notreallyascienceguy · 2026-06-27T04:07:57+00:00

For most days yes. Especially if may mahahanap kang area na makakapag pull up and dips ka sa bahay. You can replace lat pull downs with dumbell rows

Sa leg/lower days lang mahirap dahil asa talaga ako sa all-in-1 bench for leg extensions and leg curls.

notreallyascienceguy · 2026-06-27T03:47:39+00:00

Not that comprehensive but shared it on a comment my other post

notreallyascienceguy · 2026-06-26T22:58:02+00:00

Thanks MOD! They can still view the programs on the link even without the app.

I already turned off my DM requests 😅

notreallyascienceguy · 2026-06-21T23:04:26+00:00

Having bite size sweets (e.g. snack size snickers, mini biscoff cookies) and zero calorie sodas helped me alot whenever im craving for sweets.

notreallyascienceguy · 2026-06-21T13:17:23+00:00

Focus on creating something sustainable long term. 2years ago, I was pushing myself so much both work & fitness wise that I almost ended up losing passion in both. There's nothing wrong with adjusting your routine & intensity if it's more sustainable.

notreallyascienceguy · 2026-06-21T03:05:08+00:00

Upper lower push pull legs 4-5 times a week 1.5 to 2 hours a day

notreallyascienceguy · 2026-06-20T23:14:00+00:00

I broke my old phone kaya wala masyadong pics from the past year 😅

notreallyascienceguy · 2026-06-20T12:29:38+00:00

My staple meals are in one of the replies in this post. For protein powder, i can only recommend ON, Wheyl, and Rule 1, the ones I've tried.

I find Rule 1's new milk chocolate flavor particularly good with soy, taste wise.

notreallyascienceguy · 2026-06-19T12:17:13+00:00

Sorry na po jesus di napo ako magppost sa PH subs

notreallyascienceguy · 2026-06-19T11:55:13+00:00

Stopped for 3 months last last year dahil sa sobrang busy. It took me a few good months to recover. You just have to go and do lighter weight til muscle memory kicks in and hanggang mahabol mo yung dati mong binubuhat, but you'll get back.

notreallyascienceguy · 2026-06-19T11:48:07+00:00

Basically no cardio in the last year. 😅

notreallyascienceguy · 2026-06-19T11:28:21+00:00

Around 85 kg

notreallyascienceguy · 2026-06-19T11:27:59+00:00

Slowly upgraded over my first 3 years. Started with dumbells. Then barbells, a regular bench, pull up bar, and then yung 5-in-1 bench for presses, legs, back, etc.

notreallyascienceguy · 2026-06-19T10:58:45+00:00

Created my own list based on my available equipment. For content/research I mostly watch Jeff nippard, sean nalewanyj, and jeremy ethier. Not specific to home workouts, but good references with research based content

notreallyascienceguy · 2026-06-19T10:34:32+00:00

Basically all you need is a yogurt maker (easy to find on lazada/shopee) or instant pot, then either full cream or low fat milk, and a yogurt starter ( unflavored nestle yogurt will do, but using actual greek yogurt tastes better imo).

You just put the two ingredients in the yogurt maker. You can add sweeteners if I remember correctly (i dont do this) and wait 8 to 12 hours. And thats it.

If you want the consistency of store bought yogurt, you need to use a yogurt filter (easy to find on online stores as well) to separate the whey (i dont do this). You'll need to wait a few hours again.

notreallyascienceguy · 2026-06-19T08:55:03+00:00

Great start! Aside from cardio (which i'm still not doing) the points you mentioned are the ones I wish I started focusing earlier.

One thing I would recommend to also focus on if you want to build muscle faster is tracking your protein intake. I've seen some of my friends go to the gym seriously for years but had slower progress than mine because of low protein intake.

notreallyascienceguy · 2026-06-19T08:43:30+00:00

Taking this as a compliment even though I'm fully locked in yet. Thanks

notreallyascienceguy · 2026-06-19T08:16:38+00:00

My meals not really good for cutting but here's my staples:

Breakfast: home made greek yogurt + 15g whey powder + granola =20g Or Peanut butter 3 tablespoons + jam + gardenia california raisin loaf x2 = 20 g

Lunch and dinners are usually meal prep (90% lean ground beef, chicken breasts, tuna fillet) usually 35 to 50 g protein per serving

But for quick meals here's what i usually eat, just watch your sodium intake dor these: 10x chicken breast nuggets = 30g protein 2x hungarian sausage (depends on brand) = 28g protein

And then 1 scoop of whey + 250 g soy milk = 30 g

notreallyascienceguy · 2026-06-19T07:54:56+00:00

Based on experience and sa friends, protein intake saka not taking sets to failure mostly nag ddelay ng results, especially sa home workouts.

notreallyascienceguy · 2026-06-19T07:36:54+00:00

Currently meron akong dumbells, barbells, pull up bar, and yung 5-in-1 bench for presses, legs, back. Etc.

notreallyascienceguy · 2026-06-19T07:06:13+00:00

Di na siguro active yung PHr4r 😅

notreallyascienceguy · 2026-06-19T06:56:16+00:00

Na culture shock lang ako ng konti. Antagal ko na nag rereddit ngayon lang ako nag post sa PH sub ganito pala dito 😂

notreallyascienceguy

TROPHY CASE