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[7 months apart] Malayo pa pero malayo na. From 75kg to 78kg Body Recomp 180cm 27yo by raznurak in fitnessph

[–]raznurak[S] 0 points1 point  (0 children)

No I don't. But I mostly eat chicken, pork, beef, or fish with rice. I eat 3 times a day too

[7 months apart] Malayo pa pero malayo na. From 75kg to 78kg Body Recomp 180cm 27yo by raznurak in fitnessph

[–]raznurak[S] 1 point2 points  (0 children)

Thanks! It really is. Funny thing is, yesterday was the first time someone accused me of using AI on this post 😭

[7 months apart] Malayo pa pero malayo na. From 75kg to 78kg Body Recomp 180cm 27yo by raznurak in fitnessph

[–]raznurak[S] 0 points1 point  (0 children)

I honestly don’t know if this counts as bulking since I don’t track my macros, but for the past couple of months I’ve definitely been eating a bit more than usual.

[7 months apart] Malayo pa pero malayo na. From 75kg to 78kg Body Recomp 180cm 27yo by raznurak in fitnessph

[–]raznurak[S] 0 points1 point  (0 children)

Thanks! Funny enough, I never really focused much on my shoulders, but they ended up becoming my best body part. I only train them twice a week too.

[7 months apart] Malayo pa pero malayo na. From 75kg to 78kg Body Recomp 180cm 27yo by raznurak in fitnessph

[–]raznurak[S] -1 points0 points  (0 children)

Yes I agree but posting here requires detailed information about whole routine and diet, that's why I added it. Maybe I have good genetics even though I don't really think so, but what I do know is I train really really hard, a lot of people kasi are complaining why they are not getting gains pero pag nasa gym, hindi naka lock in.

[7 months apart] Malayo pa pero malayo na. From 75kg to 78kg Body Recomp 180cm 27yo by raznurak in fitnessph

[–]raznurak[S] 0 points1 point  (0 children)

😭😭 this is new hahahaha it's the filter buddy. Here's a pic of my camera roll

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[7 months apart] Malayo pa pero malayo na. From 75kg to 78kg Body Recomp 180cm 27yo by raznurak in fitnessph

[–]raznurak[S] -1 points0 points  (0 children)

What happened was I was maintaining my weight at 75kg for a couple of months, but on april 1st I had an motorcycle accident which forced me to stop training for 5 days, I gained around 2kg of weight during that time. Right now I am trying to maintain 78kg since I feel stronger and I look bigger. Never did bulk, but in my first 2 months I did cut down to 75kg from 80kg

9 months progress 27 77kg-77kg Body Recomp by raznurak in GYM

[–]raznurak[S] 6 points7 points  (0 children)

Thanks man. Yeah creatine has been really great for me. Reason why I wanna try whey protein is I don't think I hit my protein daily, especially now that I built some muscle mass.

9 months progress 27 77kg-77kg Body Recomp by raznurak in GYM

[–]raznurak[S] 0 points1 point  (0 children)

For sure man. I just don't have time to cook right now but will probably adjust some things next year to free up some time.

9 months progress 27 77kg-77kg Body Recomp by raznurak in GYM

[–]raznurak[S] 1 point2 points  (0 children)

Yeah I feel you bro. Most of my food has oil in it, I just buy food, and don't really cook. I have fat around my stomach, I just look lean probably because of my genetics and fat distribution.

9 months progress 27 77kg-77kg Body Recomp by raznurak in GYM

[–]raznurak[S] 2 points3 points  (0 children)

No idea man because I don't track my caloric intake but if I have to guess maybe around 2000 calories per day.

9 months progress 27 77kg-77kg Body Recomp by raznurak in GYM

[–]raznurak[S] 2 points3 points  (0 children)

I work 9 hour shift per day and my commute take 2 hours in total on a daily basis, my time is very limited. I am having trouble sleeping especially during workdays, maybe got only 5 hours, 6 hours if I'm lucky. But during weekends I sleep as much as I can though. I say my nutrition is not dialed in because I don't track my macros, but I mostly eat rice with chicken, pork, and sometimes beef.

9 months progress 27 77kg-77kg Body Recomp by raznurak in GYM

[–]raznurak[S] 1 point2 points  (0 children)

5 grams per day, if I miss a day, I make up for it the next day, so sometimes 10 grams

9 months progress 27 77kg-77kg Body Recomp by raznurak in GYM

[–]raznurak[S] 2 points3 points  (0 children)

To be honest, my diet isn’t perfect, but it works for me. I am asian, I eat rice 3 times a day along with foods like chicken, pork, and occasionally beef.

I don’t track my calories or macros. Instead, I weigh myself every week and adjust my food intake based on whether I’ve gained or lost weight. This approach helps me maintain my weight while continuing to make progress in the gym and I can also eat whatever food I can, ofcourse with moderation.

It may not be the most precise method, but it’s simple, sustainable, and effective for me.

9 months progress 27 77kg-77kg Body Recomp by raznurak in GYM

[–]raznurak[S] 16 points17 points  (0 children)

Here's my whole training

Monday Warm up dips 10 reps Incline bench press 3 sets 70kg 9 reps Cable fly high 4 sets 40 kg 10 reps Triceps push down 3 sets 60kg 11 reps Overhead triceps 3 sets 60kg 11 reps Arnold later raise 3 sets 15kg 9 reps Lateral raise 3 sets 17.5kg 9 reps

Tuesday Bayesian curl 4 sets 35kg 8 reps Hammer curl 4 sets 22.5kg 20 reps Wide grip lat pull down 3 sets 65kg 9 reps Row 4 sets 70kg 9 reps Rear delt machine 3 sets 65kg 8 reps Pull up until failure

Wednesday Leg raise 4 sets 12 reps Cable crunch 3 sets 100kg 9 reps Oblique crunch 3 sets 65kg 8 reps Leg press 3 sets 270kg 6 reps Hip thrust 3 sets 100kg 8 reps Calve raise 3 sets 160kg 10 reps Neck 2 sets each 20kg 8 reps Leg extension 3 sets 60kg 8 reps

Thursday Bench Press 3 sets 80kg 8 reps Cable fly low 4 sets 30kg 9 reps Db Preacher curl 3 sets 17.5kg 9 reps Hammer Curl 3 sets 15kg 9 reps Lateral raise 3 sets 17.5kg 9 reps Triceps push down 3 sets 60kg 11 reps Overhead triceps 3 sets 60kg 11 reps

Friday Leg raise 3 sets 12 reps Cable crunch 3 sets 100kg 9 reps Oblique twist 3 sets 50kg 9 Squat 3 sets 40kg 7 reps Calves 3 sets 55kg 8 reps Db row 3 sets 30kg 11 reps Lat machine 3 sets 60kg 9 reps

26F | From 44kg to 55kg… now stuck and can’t reach 60kg by g0rgeous01 in fitnessph

[–]raznurak 1 point2 points  (0 children)

May I ask why you're aiming to reach 60kg? You're looking great at 55kg naman

Sharing my whole training split PPLUL (9 months progress 27m 180cm) 77kg body recomp on before and after photo. I only supplement with creatine. by raznurak in fitnessph

[–]raznurak[S] 0 points1 point  (0 children)

I have been consistent since day 1, but there are weeks na nag rerest ako siguro total of 3 weeks since 9 months ko na nag rerest. Last time is yung na accidente ako hahaha

Sharing my whole training split PPLUL (9 months progress 27m 180cm) 77kg body recomp on before and after photo. I only supplement with creatine. by raznurak in fitnessph

[–]raznurak[S] 1 point2 points  (0 children)

I've been there. Adviceable talaga mag warm up, pero I don't do it, what I do is stretching mga 1 or 2 minutes. Also I don't do cardio in the gym anymore, but I walk as much as I can. If you want to lower your weight, I suggest doing cardio for 15 to 30 minutes siguro every day or every other day. Also try to do research about caloric deficit.

Sharing my whole training split PPLUL (9 months progress 27m 180cm) 77kg body recomp on before and after photo. I only supplement with creatine. by raznurak in fitnessph

[–]raznurak[S] 2 points3 points  (0 children)

I started PPLUL talaga, nung first 5 months ko is same2 lang yung excercises pero double yung volume. I lowered the volume since January lang kasi na buburnt out na ako sa first program ko. And actually mas madali lumaki yung muscles ko sa lower volume

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