ExerciseSetsRepskg
machines
MHack Squat2–48–1050
🚲 Bike — 2 min moderate interval
MSeated Leg Press2–48–1050
🏃 Treadmill — 2 min brisk walk interval
MLeg Extension2–48–1020
🪜 Stepmaster — 2 min interval
MProne Leg Curl2–48–1020
🚲 Bike — 2 min moderate interval
MAbductor / Adductor2–48–1030
🏃 Treadmill — 2 min interval
dumbbells
DBGoblet Squat2–48–1020
🪜 Stepmaster — 2 min interval
DBRomanian Deadlift2–48–1015 each
🚲 Bike — 2 min interval
DBReverse Lunge2–36–10 ea10 each
core finisher
MAb Machine / Back Ext.2–38–1015
Start at 2 sets / 8 reps if you're tired — that's still a win. Work up to 4 sets / 10 reps over time. Add 5 kg when all sets feel easy. Romanian Deadlift: hold one DB in each hand, hinge at hips, keep back flat.
ExerciseSetsRepskg
push
MChest Press2–38–1025
🚲 Bike — 2 min interval
MShoulder Press2–38–1015
🪜 Stepmaster — 2 min interval
DBDB Lateral Raise2–38–108 each
pull
🏃 Treadmill — 2 min interval
MPulldown2–38–1030
🚲 Bike — 2 min interval
MPulley Row2–38–1025
🪜 Stepmaster — 2 min interval
DBDB Bent Over Row2–38–1015 each
legs
🏃 Treadmill — 2 min interval
MSeated Leg Press2–38–1040
🚲 Bike — 2 min interval
MHack Squat2–38–1045
🪜 Stepmaster — 2 min interval
DBDB Goblet Squat2–38–1020
core finisher
MTorso Rotation2–38–1010 each
MAb Machine2–38–1015
Full body day — start at 2 sets / 8 reps, push to 3 sets / 10 when you can. Legs are lighter since Tuesday already hit them. Rest 60–90 sec between sets.
ExerciseSetsRepskg
chest & back
MChest Press2–48–1025
🚲 Bike — 2 min interval
MPulldown2–48–1030
🏃 Treadmill — 2 min interval
MPec Fly / Rear Deltoid2–48–1015
🪜 Stepmaster — 2 min interval
MPulley Row2–48–1025
🚲 Bike — 2 min interval
shoulders
MSplit Shoulder Press2–48–1010
🏃 Treadmill — 2 min interval
MHigh Pull Low Rowing2–48–1020
🪜 Stepmaster — 2 min interval
DBDB Lateral Raise2–38–108 each
arms
🚲 Bike — 2 min interval
MAssist Dip Chin2–46–10−30 assist
🏃 Treadmill — 2 min cool down interval
DBDB Bicep Curl2–38–1010 each
DBDB Overhead Tricep Ext.2–38–1012
core finisher
MTorso Rotation2–38–1010 each
Start at 2 sets / 6 reps if needed — no shame. Goal is 4 sets / 10 by end of month. Assist Dip Chin: reduce assist by 5 kg every few weeks as you get stronger. Rest 60–90 sec between sets.
Daily meals — gym at 2–3pm
🍉 Snack & Fruit Guide (Mix & Match)
🍌 Bananas
🍊 Oranges
🍉 Watermelon
🥭 Ripe Mangoes
🌰 Steamed Nuts
🥟 Steamed Siomai
NO Avocado
Eat these as snacks when hungry.
RULES (｀⌒´メ):
1. Nuts: Nilagang mani is good, but HIGH CALORIE. 1 small cup max!
2. Siomai: STEAMED ONLY. Keep it to 3-4 pieces and do not drown it in chili oil/soy sauce.
3. Avocado: Still a no. Total fat bomb, don't ruin the deficit!
RULES (｀⌒´メ):
1. Nuts: Nilagang mani is good, but HIGH CALORIE. 1 small cup max!
2. Siomai: STEAMED ONLY. Keep it to 3-4 pieces and do not drown it in chili oil/soy sauce.
3. Avocado: Still a no. Total fat bomb, don't ruin the deficit!
🛌 REST DAYS (Mon, Wed, Fri, Sat)
Morning: Same 2-rice Brunch setup. Gotta fuel up.
Afternoon: Skip the 1pm eggs and pre-workout drinks. Just grab an Orange or Watermelon if you get hungry.
Dinner: Keep it to light sabaw or your evening egg/cucumber combo. No gym means less calories burned!
Afternoon: Skip the 1pm eggs and pre-workout drinks. Just grab an Orange or Watermelon if you get hungry.
Dinner: Keep it to light sabaw or your evening egg/cucumber combo. No gym means less calories burned!
🍔 CHEAT MEAL REMINDERS (1× A WEEK)
Bro, it's a cheat MEAL, not a cheat DAY! (ง •̀_•́)ง Eat whatever you're craving—whether that's fast food, sweets, or heavy comfort food—but keep it to ONE sitting. Don't turn this into a 24-hour food bender!
General Rules: DO NOT BINGE UNTIL YOU HATE YOURSELF. (꒪ཀ꒪) If you are eating super fatty foods, PLEASE STICK TO 1 CUP OF RICE ONLY! (｀⌒´メ) I know the extra rice is calling your name, but fight the urge! Enjoy the food, don't stress about the numbers for this one meal, and get your butt right back on the regular plan the next morning! You got this! ᕙ(⇀‸↼‶)ᕗ
General Rules: DO NOT BINGE UNTIL YOU HATE YOURSELF. (꒪ཀ꒪) If you are eating super fatty foods, PLEASE STICK TO 1 CUP OF RICE ONLY! (｀⌒´メ) I know the extra rice is calling your name, but fight the urge! Enjoy the food, don't stress about the numbers for this one meal, and get your butt right back on the regular plan the next morning! You got this! ᕙ(⇀‸↼‶)ᕗ
9–10am
Wake up ☀️
☕ black coffee
no sugar
11am
Brunch — carinderia 🍽️
2 rice (non-negotiable)
Pick 1 Meat (Protein)
Chicken Adobo
Grilled/Inasal
Beef Menudo
Sabaw: Sinigang/Tinola (eat meat!)
Pick 1 Gulay (Fiber/Fill)
Ginisang Monggo
Ginisang Sayote
Pinakbet (skip fat bits)
1pm
Pre-gym snack ⚡
2 🥚 boiled eggs
1 🍌 banana
☕ black coffee
Zero Sugar Monster/Energy
2–3pm
🏋️ GYM SESSION
5–6pm
Post-gym meal 💪
1 rice
Mix & Match (Light Protein/Veg)
Tinola/Sinigang
Grilled Fish
Cucumber Ensalada
Seaweed
8–9pm
Evening — light only 🥚
2–3 🥚 eggs
cucumber
seaweed
Watermelon
no rice
no coffee
💧 1.5L+ water daily · no rice at night · no coffee after 6pm
Progress Tracker — May to Dec 2026
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Leg Day
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Extra Session
📋 Updates & Changes
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