Real Results Fitness

Merch are finally available! First 3 are asian sizes. Meaning you might be one size up. Think about womens sizing. 1) Shirts - Small, Medium, and Large ($20 each) 2) Hoodie pullover - Medium only ($40 each)... 3) Zipups - Small and Large only ($40 each) 4) Dryfit long sleeves (muscle fit) - only a few left for Small, Medium and Large ($50 each) 5) Gildan Heavy Blend Hoodie - M to 2XL left ($50 each) 6) Limited edition Champion Hoodies - Medium to XL ($70 each)

To all who are and had been my clients, people who inquired, and be there to support me throughout my career so far. Each and everyone of you played a very important role to get to where I am now and make this gym also home for my clients. . . . Thank you so much for the constant support and love! Let's keep crushing goals and get them replaced with better ones. Remember, Keep it Real!

12 week transformation by @mikejfaust from 175lbs-164lbs . . . . Proud of you man. Our training's not finished yet though. He's still at it and going stronger. Although this just shows how well ur body can change if you really put in the time, effort, and determination into it! Well done ... . . . More to come! See more

YUUUUURRRR @bvirts been on the grind for awhile now and it's definitely become his lifestyle. Can you imagine, these 2 pics are both 162lbs? This is what a successful body recomposition looks like (Burn fat and gain muscle). . . . People can make get to their desired body as fast as possible. Whether that's being at the gym 2x a day, doing endless amounts of cardio, taking supplements and all. Sure you can definitely get there. But, will you be able to maintain if your lifes...tyle stays the same? Trust me, ull rebound worse. So instead, replace bad habits with habits that are more suitable and realistic for your desired physique. Put in the work. Earn it. It's simple yet it's tough. And that's what makes it worth it. . . . Proud of you See more

It's finally ready! . . . .... . My clients know how long ive been waiting for this machine . . . Still have some open slots during the AM! Just hit the DM See more

V proud of my cousin @hdorothyyy so far on her progress! Our ultimate goal was to gain weight the right way, incoporate exercise in her lifestyle, and an overall balance in her food intake. . . . We just started our 3rd month and she has successfully gained 12 pounds of bodyweight with only 1% of body fat gained. On top of that, we started deadlifting with only 30lbs yet only 2 days ago we got to hit 135 perfect form with ease! (Sponsored by milksmith? LOL) ... . . . Also she be reppin my hoodie that i will be publishing soon so stay tuned! See more

Neat stands for Non-Exercise Activity Thermogenisis. These are the little activities we do everyday. Whether that's your amount of steps, being on your feet all day, doing chores, or even your physical demanding job. Why does this matter? Well just by looking at the differences of calories burned between these 2 steps tracked, you can already tell why. . . . Losing weight/fat does not just happen in the gym or the kitchen. Yes these factors play the biggest roles for it but e...ven the littlest things you do on a daily basis makes so much of a difference. . . . We can definitely burn tons of calories during workouts. The question is, how long can you be that intense for? How many days? Assuming you are already on a caloric deficit, your recovery rate is much slower than it is during maintenance or surplus. So, giving it 110% or working out until u feel like passing out is NOT ideal. Appropriate training structure and diet for certain days or occasions should is key. This will not only just make u reach your goals, but also enforce adherence. . . . So, dont be lazy! Go out for a walk! Take the stairs instead of the elevator. Just try to do something other than just working out everyday. Trust me, you will see and feel the difference. Every little things you do on a daily matters! . . . For personal training inquiries, DM me here, or email me at: [email protected] I still have a couple spots left on mondays and wednesday mornings. If you are more experienced but need a little bit of guidance then you can try out online coaching. . . . Remember, Keep it Real! See more

You could never go wrong with full ROM, slow and controlled, quality repetitions. . . . Most people would say that being lean is mainly dieting. Yes that's true but how is your strength training?? If you f*ck around or procastinate at the gym then you will absolutely not yield the best results possible. ... . . . Gym times right now are very limited so be smart with how you approach your training. Not sure how to setup your training routine?? Im currently taking morning time personal training or online coaching. DM me here or email: [email protected] . . . Remember, Keep it Real! See more

To answer this question, since muscle glycogen is responsible for our muscles to look "full", your physique will appear softer due to insufficient intake of carbs. In result, our subcutaneous fat will look more apparent.This is why refeeds are being enforced regularly or when needed. But, there is more to that than just appearing soft. What happens in the long run? . . .... People who just started dieting start with this approach. While it is true that you can lose weight pretty fast by cutting carbs, it is absolutely not the best way to cut fat! Carbs are mainly water and get stored by our muscles in the form of glycogen. This explains the drastic drop of weight for a couple weeks of cutting carbs. . . . Carbs are what we used for moderate to somewhat high intensity activities. However, our muscles can only absorb enough and the rest are being stored as fat. It is our body's preffered way of consuming energy. Carbs are bad in excess just like anything else is bad in excess. . . . An average person typically consume 3-5x more carbs (rice, bread, sugary drink) than what they need. So, when they cut their rice or any carbs, majority of their daily calories can also get cut down, usually ending up way less than their body's needs to function! In the long run, this person will hit a mental and physical barrier making dieting brutal! These signs show as: 1. Lack of energy/motivation to do anything 2. Intense cravings 3. Dissociation 4. Inability to focus 5. "Fuck it" mindset And pretty much every bad things u could think of!

SWIPE . . . These 2 different screenshots were my heart rate 15 seconds after an exercise. First was walking lunges and second shows the hip abduction machine. With walking lunges, this was probably an rpe of 8 and could have done 2 more reps. Believe it or not, with the hip abduction, i pushed that to failure. Now, how come the drastic difference with the heart rate? Well. Walking lunges is a compound exercise. Meaning it hits more muscle groups at a time, explaining the ...drastic difference of heart rate. Comparing to hip abduction, it solely focuses on your glutes. Am i trying to say one exercise is better than the other? Nope. Both have rooms in your training program. Although compound movements can be the "bang for the buck" for your routine, it will tax your central nervous system more and cause mental fatigue. Meaning, you can potentially get "burned out" and impair your strength, focus and overall performance at the gym in the long run. On the other hand, while isolated exercises targets a specific area, they arent too much to cause mental fatigue and does not get as intensive. These are best prescribed to weakpoints, both aesthetically and functionality. Do not be afraid to do those squats, deadlifts, lunges, etc and rely a lot on the machine. Doing so will definitely cut you short in terms of burning calories and gaining strength. Most of the time, compound exercises are prioritized and isolates ones are used for the remaining of the training volume to work on weakpoints. It really depends. . . . If you are unsure of how to do certain exercises, Im still available to take in clients for 1 on 1 affordable personal training at my gym during the daytime. All exercises can be done and taught well for you to gain knowledge and confidence prior to doing them at the gym. Shoot me a dm or email me at [email protected] You can also subscribe to my youtube channel, the link is in my bio. See more

Initially, you would automatically think that you are only a beginner when you just recently started hitting the gym. Yes that is true. But can you be a beginner even when you have been going to the gym for a year? Or maybe more? . . . The answer is YES. Many people think that just because you have been coming to the gym, killing your workouts, and reducing your carbs for at least a year or more have brought them to become intermediate or advanced. That is not entirely the c...ase. What gets you out of the beginner stage is to know exactly what exercises target which muscle groups. Knowing how to execute such forms for deadlift or a squat properly or maybe all compound movements. Maybe you have been coming to the gym for more than a year but have you been guided by a professional personal trainer? Have you ever been coached and follow a program til it's done? Unfortunately, the amount of time you have spent being in the gym does not exclusively count towards your experience. Yet it is how you spend your time inside the facility. Have you been productive? Were you not on your phone for 3-5 minutes in between sets for a bicep curl? Was it not jaw day for you? Lol. These are the factors that should be considered if you are willing to learn more and get out of the beginner stage. Although if you just like being in the gym bc mainly you just like being there then that is totally fine too. But you have to accept the fact that you can not claim that you are an intermediate or advanced just because you have been unconsciously doing all these things for more than a year. Its the knowledge and productivity that counts. Like what they always say, "Practice does not make perfect. But perfect practice makes perfect perfect" say waht? But no, you get the idea . . . So hey, it is okay to be a beginner. In fact. It's how you are willing to learn that will progress you to the next stage. . . . Fun fact: If I were to find a personal trainer like myself when I started, I honestly should have hired that person immediately to skip through the years of trial and error . . . Also, this message is not intended to attack anybody. Because even I was like this in the past See more

Trigger foods. What are they? . . Trigger foods are mainly foods that once you eat them, you cant stop yourself from having more. .... . Have you tried going on a very strict diet? . . . . If you have, you probably have had experiences of intense cravings. So intense that even the foods u never ate before u started dieting, u crave them. Im telling you right now that that is pretty normal. If you are on a diet and keep on having the urge to get foods outside your meals, i suggest you do not. You will have to fight that urge and get pass that barrier. If you are trying to make a change, it usual takes some time being uncomfortable and that is okay. Everybody goes through that. . . . . YOU DO NOT NEED A CHEAT MEAL. In fact, you're probably having cheat meals most of your whole life prior to dieting. I understand that not everybody can go on eating just chicken and broccoli all day and not having a bite of that donut. I get it. Now, you're probably thinking, "but it's only a taste". Trust me, hours from then you'll say the same thing, and you'll say that again tomorrow. Maybe even twice as much and so on. Day when u weigh yourself comes and u wonder "why am i not losing weight?" Well all those taste test literally became the supposedly deficit from your caloric intake. Meaning, they have become meals! Here are something you can do to avoid giving in to those foods: . . . . 1) Get them out of your sight - you might say "oh i swear im good that i dont even dare touching them". Well do not wait for the time that you'll get home one day very exhausted, stressed out and famished without a prepped meal. Thats the recipe to giving in to those trigger foods. So best to keep them away from where u can see them. . . 2) Trust your coach - If you have one, they know what's good for you. They know if you should have that cheat meal. Do not eat foods that youre not supposed to. I mean, why the hell would you hire someone anyway if you're just going to cheat your way out? . . 3) Do not compare yourself to others - there is a reason why your friend is getting more food/ cheats than you. Everybodys different. Your activities, experience, profile, etc. Therefore, different diet. See more

Gyms are starting to reopen soon so why not take advantage of my content to make sure you'll be ready for your training? . . . I will be making a video series called Virtual Personal Training which includes step by step instructional videos on how to execute certain exercises properly along with its most common mistakes and ways to fix them.... . . . Subscribe to my youtube channel for more! See more

I am officially a business owner! . . . Unfortunately, i was unable to keep First Step Fitness as my business name because of having the same names with other businesses. Just to give you a reason why it's First Step Fitness, as a personal trainer, my ultimate goal is for my clients to incorporate exercising and healthy eating habits to their lifestyle. As long as you're willing to take that first step then you're giving yourself that chance. About the logo (1st photo): As yo...u notice, the font is kind of faded. The reason for this is your journey to fitness is not a straight line, rather you will be failing many times and that is okay. Despite having the font faded, the word First Step Fitness is there as whole because, as long as you pull yourself back up then everything should be part of the process to ultimately, fitness. . . On the other hand, my official name is now Real Results Fitness. . . The vision as a personal trainer still remains. I do want to add more light to the competitive side of things. As for the logo (2nd photo): the 2 Rs are each others' reflection. The R on the left looks rather a bit rusty and scarred. However the R on the right looks almost a perfect R with no scratches or any type of distortion. This symbolizes that the more the competitors feel really shitty, flat, and dead on the inside (rusty and scarred R on left), the better and almost perfect they look on the outside (the right side R). And this is the kind of mentality bodybuilders or even other competitive athletes have. It is truly an investment. The more effort you put into whatever, almost always guarantee better results. So keep hanging on, and keep pushing! Real hard work yields definitely Real Results. See more

I just finished the amazing spiderman game and dlc and he quoted "If you help someone, you help everyone" Sooo, here's your friendly neighbourhood spiderman helping you with what you can do at home to keep your fitness level in check. Who doesnt have a detergent at home? I bet you do! So get your butt off the couch/bed and get to work! No excuses now (this also works well with dumbell or kettlebell. Or ur sibling. LOL jk) . . . Do each exercise once for 50 seconds each (swi...tch halfway if unilateral exercises), move on to the next immediately without resting. When you're done the last exercise, repeat for 2-3 more rounds! . . . LOL at the burpee though See more

Is this true? . . . Not necessarily. To start with, volume means the amount of sets x reps x load of each of your exercises. Although usually we just based it on the amount of weekly sets per muscle group. It is true that working a muscle group more often or harder throughout the week is better but not until a certain point. The more volume you demand your body to work, the harder for you to be able to recover. So when you just design an excededingly high volume type program ...and you felt really strong the first session, chances are you'll drop strength and feel more lethargic as the weeks go by. This is because our central nervous system takes a day or two, or even more depending on the intensity and volume of your training. So the next time you design your program, always start with the minimum amount of volume. Somewhere around 10-20 sets per week per muscle group should be enough for some growth. Stay with a program and assess how you feel throughout the week then do the same thing the following week. If you feel fully rested and strength has been increasing then you're definitely on the right track. However, if you feel like your workouts have been regressing then it should be the best time to reduce some volume. Keep feeling out your training and your energy outside the gym. Track your weights so that you will have a better approach in manipulating your program. See more

COVID-19 HOME WORKOUT SERIES 1) 10 Min. Full warmup 3) Full body workout with equipments 4) Legs and Glutes 5) Booty burnout... 6) Chest and Back 7) Shoulders and Arms 8) Full body workout NO equipment See more

Today's mythbuster monday is^ First of all. Muscles and fat are 2 different things. Muscles do not turn into fat. "But how come we look flabby when we stop working out?" The reason why you turn out to look fat when u stop working out is mainly bc your muscles dont get the same amount of stimulus anymore. There's no amount of stress that they need to adapt to so there's no point for our body to hold on to them. They pretty much shrink in roughly 2 weeks of not training. Cardio... is the fastest one to decline which is just in a couple days. Muscle endurance is kept for about a couple weeks and muscular strength usually stays in about a month. So if you're losing all of these then it is fair to think that your body does not need the same amount of muscles you've gained. Another reason is that you can possibly gain fat at an accelerated rate. This is especially if you were on a caloric deficit (or trying to lose weight). Cravings will definitely spike up once u let go of your training. Decreased activity will decrease metabolism and decreased appetite to clean foods will increase appetite to less clean foods such as the foods they have been restricted from their training program. And that is the main recipe for gaining fat fast. However, If you keep eating the same amount of foods, despite being clean foods, you can still gain fat from it. Why? Because at that point your body again does not need the extra calories bc there isnt any extra activity for your body to make proper use of it. (Unless you were on a caloric deficit, keeping this amount will make you less likely to gain fat bc that same amount of calories will be your new maintenance calories) At this point you should already know that any extra calories will make you fat. Our bodies are actually smart enough to figure out what it wants and what it doesnt need and it keeps adjusting for it to stay at its most comfortable state. To summarize, muscle does not convert into fat if you stop training. You basically lose muscle mass and gain fat during the process and that's how people think they are being converted.

Looks familiar? This ad is the biggest clickbait on any type of fitness videos out there. Usually the videos will include different ab exercises. Well guess what? You can do 1000 situps or crunches everyday but if you're not lean enough, your abs will not show. Fortunately, we all have abs. And yes you can say this with me, "it's just covered with fat". This statement is true. Our abs are actually getting trained indirectly by doing different compound movements such as squat...s, deadlifts, barbell overhead press and much more. They serve as stabilizers to keep our spine neutral and more so, keeping our balance on point when doing unilateral movements. Indirect ab workouts such as crunches or leg raises may be ideal if u know your abs are weak. But how would u know they are? They are usually prescribe when you are getting low back pain from all these compound movements. OR if you already have chronic back pains. Also, direct ab workouts can definitely make your abs look thicker but they can not add more packs to what you already have! Lol. Know that mucscles only get bigger or shrink, they can not change structure. The shape of your muscles is based on your genetics. In terms of losing fat in just that area, well you can definitely make it feel tighter there by committing to doing tons of ab exercises and "feeling the burn". But in appearance, they will still not show. Unfortunately, we cant just pick on the area we only want to lost fat on. Losing fat is an overall process and it's generally based on your genetics. For example, some people hold on fat the most on their lower back area, or maybe arms. Some have very chubby cheeks yet have abs already. Or some could even have more fats on their butt than anything else in their body. Or everything vice versa. The area we hold the most fat and areas that are stubborn to lose fat is based on genetics. However, the most common area that people want to get rid of is their belly. Unfortunately, ab workouts is not the solution for this. Committing to a caloric deficit and a structural training routine serve as the foundations of getting those abs

Crazy 12 week transformation of @justinlaurito . Well done bro! Definitely leaner and looked bigger with the results. From 185-152lbs (33lbs off in 12 weeks!) . . .... Time to enjoy you vacation bro and i hope id get to work with you again! See more

"NO PAIN NO GAIN" #mythbustermonday . . . This popular quote has been out there for the longest time now. It does need to be interpreted very carefully. Most people who just started working out may have this kind of mentality. However, as beginners, people often do not know the difference between pain and soreness. So, what happens is they tend to push themselves really hard to the point that everything starts to hurt. The good thing about this is that their minds are being ...pushed beyond their limits. However, for anybody who's just starting out, they might be hurting themselves more than it benefits them. In result, the whole body becomes really sore that even functional movements are inhibited, joints are inflamed, and potential injury might develop if this type of training continues. In time, fatigue will arise and their body will start to not be able to keep up. Then, motivation goes down, and finally loses the drive to even think about going to the gym. . . . To avoid this, easing your way in and understanding proper techniques in all exercises are crucial. Investing on hiring a reliable personal trainer would be beneficial in this case. When the proper way is practised, you will be able to apply the no pain, no gain motto appropriately. As this is best interpreted as working smarter (pain as stimulation to the muscles that are meant to be worked) and not always harder (as this may accumulate early unnecessary fatigue to our physical and mental wellbeing that will result to falling off, and being unable to continue with this type of lifestyle). . . . . STAY TUNED THIS WEDNESDAY FOR A STEP TO STEP VIDEO OF HOW TO PROPERLY EXECUTE A BARBELL SQUAT See more

These 2 sets of pics are actually about 3 years difference. These are all me at 200lbs. Yes these all have the same weight. How is this possible? I have burned the fat off and gained muscle mass through the years of serious nutrition and training. Yes at times i was doing body recompostition (losing fat and gaining muscle simultaneously) yes it is possible but it takes more time. . . . .... . All i can say is. Weight is just weight. Trust the process and treat it more as a lifstyle instead of a quick fix. However process you get into ur current physique will pretty much be similar to the process of u keeping it. . . . . Tbh the 2nd set of photos was me just chasing down weight (thinking that adding more weight fast will make me look bigger. Well yes bigger but in reality it's fatter). . . . . First pic is my current physique See more

Is the weighing scale your friend?

Even if it's over the holidays, @rigobertsss and I still made sure we made it work. He just finished his 12 week program dropping 15lbs. Just take a look at his progress. . . . My programs for sure challenge you to be better. But does not completely get rid of the other aspects of your life. I'd like to say "BALANCE". Cheat meals are encouraged throughout the week for my clients to reset their mental relationship with food. Foods they usually enjoy with. My food planner i...ncludes basic whole foods with the option to pick the ones you want the most to stick with. Now I do understand that some people have busier days than others, but in a simple way of communicating, some other food types (like easy to eat foods, or to-go foods) are suggested for these individuals to overcome these barriers. . . . Over the past few weeks, celebrations or christmas parties were just around the corner but simple communication could definitely do the trick on which foods should/ should not consume. Pair this up with hardwork at the gym for sure but totally not killing yourself just to burn that extra slice of cake. Still consistency over intensity. Unfortunately, you could never outwork a poor diet. Goodjob brother. Very proud of you! See more

#TuesdayTraining with @r_mallari . Quick circuit finisher at the end of our training tonight. Did this circuit 5x! I honestly had a hard time holding the bag w those hooks! . . . .... Started at 199lbs 2 and a half months ago and now went down to 182 with his lowest. Keep killing it bro aiming to hit high 170s mark before the year ends #goalssetting See more

Does strength training make women bulky? . . . .... . #mythbustermonday See more

Rope tricep extensions (Isolation) Target: Triceps . . .... 1) Stand up close to the cable. 2) Keep feet inside shoulder width so the ropes have room to get extended. 2) Grab the end of the rope (before the ball) as if u were holding a cup. 3) Extend elbows toward outside of thighs with a slight twist of your forearm (slightly pronate). 4) Allow an amount of weight that will let you control the movement and feel it on your triceps! Not on your forearms, joint, or even shoulder. . . . NO-NOs! 1) Rounded upper back. 2) Feet are wider than shoulder width. 3) Shrugging to yank the rope down. 4) Swinging of shoulders. 5) Twisting of wrists. . . . Perform 3 sets of 12-15! . . . #formfixfriday See more

Protein shakes, do we really need them?. . . . .... . . . . #wisdomwednesday

Personal Trainers and Coaches, are they the same?

Successful body recomposition (lost fat and gain muscle) transformation here. Client Robert C. Looking to gain weight. He actually lost 4lbs in his 12 week transformation. Is this a fail? ABSOLUTELY NOT. . . . Look at the difference on his physique. He is bigger, more defined muscularity, and got abs! In terms of lifting and diet, he follows well and make sure his program is nailed down to the T. Overall increased in strength and much more comfortable in his lifts. ...Well done brother! . . . NOTE: You Do NOT necessarily need to gain weight to gain muscle or get big. A successful bulking minimizes fat gains and maximizes muscle gains. Especially if a person is new to dieting and following a well structured program, these people are more likely to respond to body recomposition. See more

Client Boyet C. 12 week cut. . . . Started out at 174lbs-145lbs (29lbs of body fat dropped!)... . . . More defined chest, obliques shown, solid looking arms and trimmed waist. An overall gain of strength as well. . . . Not to mention the buildup of his discipline as he was able to build a more solid adherence to the training program and diet as he went through. Well done brother! Keep it going See more

Try to really give yourself even just 6 months of pure commitment. . . . Client @jaspermonton killed his transformation coming from 175lbs with 24% body fat down to 144lbs with 7.9% body fat. Very proud of what you've accomplished bro! Take advantage of what I have taught you throughout the way along with your own experiences. ... . . . After his first 12 weeks we did a few sessions together at my home gym and really taught him how to execute his exercises properly. He got more comfortable in his training and it showed here. . . . Try to get some personal training. You can really still learn something from one for sure. I am very confident with the type of training i put through with my clients. And trust me it's really rare for me to say im confident with something LOL. . . Anyway, well done brother! I hope we'll get you ready to compete whenever u plan on to See more

Part 1: really just trying my best to educate you all. (1st time also so just trying it out)

Shoulder day?? Try this variation! Inclined cable lateral raises. . . . (1) set cables to lowest... (2) setup an incline bench facing the machine (3) lie on the bench facing away from the machine (4) perform lateral raises! (Make sure to allow elbows to lead the movement) (5) try to do 3-5 sets of 15 with 30-45 seconds rest in between! . . . By performing the exercise as it is: . . . (1) gets rid of momentum, hitting the delts more efficiently. (2) leaning away from the machine allows the resistance to be applied properly from a biomechanical perspective. See more

Really proud of my client james so far. 2 months progress dropping 11lbs along with 5%body fat. . . . From 130lbs-119lbs. Making all sorts of gains as well! His journey is just starting as he's off for his vacation. ... . . . See u in a month bro See more

A great example of a body recomposition. From 165lbs to 158lbs in 8 weeks. Just 7lbs lost?? Well check out how his waistline shrunk and got tighter on the back and arms. Would you rather be dropping tons of weight in a quick period of time and end up being skinny? Not to mention the drastic decline of performance in the gym and everyday energy expenditure. OR ... Take it slowly and surely but looking lean and getting strong? Well done @pauloemeterio See more

My bro @jayemlicardo 24 week transformation. Starting at 170lbs dropping down to 127lbs. 43lbs lost!! Plus looking at how well his gainzz are shaping up . Not to mention the abs are popping up Well done brother! Very proud of you! Thank you for trusting my ways. (totally looks like a different person on the before pic though )

Bicep and Tricep finisher. Do the following exercises consecutively. 10 seconds each with 20-30s break after the last exercise. Do 3-5 rounds to really finish off those arms. . . .... 1) Alternating bicep waves (curl elbows towards the front) 2) Alternating tricep waves (extend elbows towards the back) 3) Double bicep waves 4) double tricep waves . . . Try it on your next arm day! or even a quick beach pump LOL See more

Helped my girlfriend out since i made her gained 20lbs when we started dating LOL. Her 6 month transformation from 145lbs - 130lbs. From 34%bodyfat to 19% !!! Followed everything . We'll be stepping on stage at the same time next year and that's her first time competing

Client @jaspermonton finished his first 12 week with this amazing transformation. Dropping 17lbs in total from 175lbs down to 158lbs! Thanks for trusting my work bro and giving ur 100% into it. We're onto the 2nd phase of our training in getting leaner

It isnt just about weight loss or fat loss. If yall trying to gain, check out my client's ongoing progress @dustindelacruz . He started out as 115lbs and gained up to 126lbs in just 8 WEEKS!!At the same time, fat gain is minimized! Nothing else but optimal results are what you're getting if u commit to your routine a 100%, optimal results follow. Did i mention he also gets to have a cheat 2-3x a week? **** **** **** DO NOT waste your time doing trial and error or even risking yourself into getting injured. Trust me, whether you're just starting out or been lifting for awhile, you'd always benefit from having a second eye, and keeping you accountable.