Guys, Jacob Alava is LEGIT! In just 3 months, I lost 10kgs from 93-95 down to 83 (w the help nadin ng cycling 3x a week). Thanks to Calorie Deficit and also sayo Coach (nakiki coach hahaha). Nung nakita ko yung videos mo few months ago, don ako nagsimula ako mag research about calories. But this month of July I decided to be on a Calorie Maitenance (tama ba yung term? lol) para kasing sasabog na utak ko nawala din yung will power tas di makapag bike dahil maulan. :D
Coach patulong naman ilang calories ba po ang pwede kong kainin para ma maintain ko ang weight na 78kg ko ,3-5x per week ako nag eexcersise dahil sa mga vid mo coach kung bakit ako namayat dati po akong 105kg ngayon po ay 78kg nalang ang kaso d ko po alam kung ilang cals pwede kong kainin para mag maintain ng weight at para d na tumaba uli
Mukhang mapapabili na naman ako nito ng Athlene Greens at ng Fitness Bar. Hindi rin kasi ako ma breakfast, kape lang sapat na sa umaga, but since I want to maintain my weight this time nag ooatmeal ako sa morning. Thank you coach Jacob.
Sobrang Informative o try to follow as much as i could eggs and greens yung nga nasa grocery thank you Alava You Jacob Alava sobrang inspiring every video walang filler👌😉
Thanks coach Jacob. your concept of flexible dieting has made a huge impact on how i see calories. Calorie counting is a big help. I think I've done work in the gym but needs more focus and discipline with the food I eat. Thanks to your videos which really helped a lot. It made fitness easier for us normal people 👍 More power and more subs! 👊
4:00 kwento ko lang po dito Nung sa part na kasi ito na alala ko yung desktop na binuild ko as digital art student Since bago lang kasi ako sa ganitong routine about working out and diet napapabayaan ko na yung dati kong phase na umuupo lang sa desk and gumawa ng digital art Napalitan na dapat parating tumatayo para mapabilis ko yung metabolism ko Namiss ko na tuloy yung dati kong lifestyle aahmm like sana may paraan na ma pag sabay ko yung pag bigay ng time sa katawan and sa course na pinili ko Btw speaking of diet dati 58 kilo ako then last year nung nag start ako mag diet naging 50 ako then right now na nag bibilang na ako ng calorie intake at nag eexercise for calorie out hangang 47 na lang ako not sure kung ipapababa ko paba kasi hindi ko kaya since mag isa lang akk kaya minimaintain ko na lang
sir jacob ask ko lng kung ok ba ang routine na to.. sun - chest and tricep mon - back and bicep tue - legs and shoulder wed - rest thur - chest and tricep fri - back and bicep sat- rest sun - legs and shoulder
Hello coach,, it's another learning na naman po. It's a very authentic vlog and advice. hindi po nakaka pressure ung vlog at ung discussion on dieting. Without any being said :-D naks,,, ito tlga ang expression n di mawawal sa vlog mo coach. this vlog episode, 3x syang nabanggit :-D thank you, coach. God bless us
Hello Coach. How much po yung air fryer and may recommended brand ba kayo? :) And in terms of electric consumption, mapapansin ba ang difference or hindi naman? Cutting kasi ako ngayon coach and syang din kasi ang 120cal sa 1tbsp ng oil.
Last January I started to notice I gained wt. It was so depressing after years of eatimg everything here it comes like a big bang, I little by little start to have work out, looks for videos and info. But instead of lossing wt, I gain again. From 56-58, I got 66. Starting June I took all of this thing seriously, I eat more healthier high protein and salads. But the problem is I do sometimes cant resist sweets. I just lost 2kg yet my body looks still the same. Its kindy stressing but I will continue what I started until I fulfill may goal. Slimmer legs, flatten lower abs and slimmer arms.
Coach ano po yung dapat kainin kapag nag wowork-out for those na ang timbang ay 50 kg? Nag papagain ako ng calories at the same time nag bubuild ng abs at muscles. Di ko po kasi alam ang diet atsaka pwede po ba gamitin yung sa inyo?
Bro, just curious on what app you do your tables with? was planning to track my exercises as well as my food intake daily. Thank you bro and keep up the grind! Inspiring if I may say.
Sir Jacob..pag mag woworkout po ba kailangan po ba iniipit yung tiyan po pr hayaan lng po ma hndi po iniipit pag mag woworkout po kasi ako iniipit ko po..diko po alam kung effevtive po ba..salamat po
Bro paano mo nauubos ang 2 cans of tuna in water? I love tuna pero I'm having a hard time swallowing even 1 can dahil walang lasa. Ok lang ba tulungan ng pag inom ng tubig?
Suggest ko po afterwork tsaka allotment talaga ng time be consistent and committed specially nightshift ka need talaga mag healthy living take a lot of vitamins and eat healthy.
Good day coach ask ko lng sana kung ilang grams po ba tlaga ang need pag mag ccut? X 1.8 per kg of bodyweighto b is enough na..? Sana mapansin salamat po coach
2:38 Bagay nmn sa'yo coach 👌Pero Sa 'kin ayoko nang ganiyan kasi sagabal sa pagwoworkout e, 'yung tipong kahit naka headband kana, pumipiglas pa rin buhok mo 🤦♂️
Coach, ano po target macros nyo everyday? My target macros po ngayon is 1700 cals C-195 P-130 F-45 (158cm height/ 126lbs weight) is it okay? Around 1g of protein per lb of bw po ako. Cutting.
May tanong ako. Kasi kapag rest days, I tend more to eat cheat meals dahil wala 'yung pump sa workout. Somehow kasi 'yung parang pagod ng muscle sa workout yung nagtitrick sa brain ko to eat healthy/no cheat meals for muscle recovery and gains. Kung may tips kayo bukod sa cardio/active recovery. Ewan ko kung ako lang nakaka-experience nito. Pero ayon problem ko siya.
I experience this rin bro, what I do is eat lower calorie dense foods on off days para kahit marami kain ko, pasok parin sya sa target intake ko. Kaso walking and getting ur steps in is super helpful rin so find the time to do so :>
@@hussey7215 I do cardio naman on rest days. I'm just curious lang if may ways ba to help treat this since I'm also doing the bare minimum of moving around during rest days. Talagang yung pump at muscle fatigue lang after workouts yung nagkakatalo kapag rest days. Hahahaha. Thanks!
Hi Coach, do you have a video or tips about hitting plateau? Kasi parang yan ang hinaharap ko ngayon. Nag gym din ako for weight loss and lost around 10 kg in approximately 5 weeks from 113 kg down to 99-101 kg. And now that I'm in this weight range ang hirap na mag bawas, takot ako baka mag gain ako ulit. 💪
Coach patulong naman ilang calories ba po ang pwede kong kainin para ma maintain ko ang weight na 78kg ko ,3-5x per week ako nag eexcersise dahil sa mga vid mo coach kung bakit ako namayat dati po akong 105kg ngayon po ay 78kg nalang ang kaso d ko po alam kung ilang cals pwede kong kainin para mag maintain ng weight at para d na tumaba uli
Boss? May tanong lang ako sana manotice, Hindi kasi nag baba bigla na timbang ko, 1apple na ngalang sa isang araw kinakain ko still parang di bumababa, tignan kopa hanggang bukas, pag hindi talaga, anytips?
Dude, im 5'5 and currently weighting 61kg from 65kg with i think 20-24% BFP and im deciding to cut. What's my ideal weight if I'm trying to achieve a lean muscle body? Pls respond. ♥️ Started going to the gym in a month now btw. Power!
Pahingi ng advice recently kasi napapansin ko parang ang payat ko na tingnan sa salamin pero nasa 171 pounds parin ako at parang di bumababa ang timbang ko ang kinakain ko the whole month nasa 2000 calories lang at di na tumataas dati mabilis akong mabusog sa kinakain kong kamote , rice at chicken or pork minsan lang ako nag gugulay pero ngayon ramdam ko palagi akong gutom gusto ko sana ng advice para di ako mabilis gutumin at paano ko ma ta transform sa muscles ang fats ko di ako mataba tignan pero parang di rin naman ako nagkaka muscles
Kuya Jacob may napanood po kase ako sa TikTok about sa weight loss nya ang una daw po nyang ginawa ay nag gain muna ng muscle(weight training) para may kapitan daw yung balat nya mas okay po ba yun? or mas okay cardio ang gawin para sa weight loss then pag pumayat na tsaka dun palang mag build ng muscle?
@@JacobAlava may technique pala boss once napanood mo video alis k muna ulit tas mag FB o tiktok o IG muna tas balik ka fresh tab sa youtube ayun lilitaw ulit ads non nakita ko notification mo Ajnomoto ads tas shopee 8.8 naman ads lumitaw bale 6 na ads na napanood ko dto sa video mo boss
Pwede po ba pa advice? Andito po ako ngayon sa hospital kasi binabantayan ko ang mama ko, ano po kayang excerise pwede konh gawin kahit dito sa lang sa room para di ako mawala sa program
Coach bat yung iba kumakain ng pasta mostly yung mga nagpapacuts maganda ba ang pasta sa mga nagbubuhat e diba po nakakataba yun may protein den ba yun?
Hi jem! Pasta is actually a carb source. Surprisingly mas mababa yun calories ng pasta kaysa rice. So if you want carb up but for lower calories, pasta is a good option. Just limit it syempre per your daily macro.
I think that 2000 calories is too little for u tho (considering that you’re an active individual), siguro 10% below your maintenance nalang para you can prevent muscle loss while cutting. Regardless, love the content !
coach, I just wanna ask if it's advisable for me to have pasta (made from durum wheat) as a substitute for rice. that's what I eat most of the time. I do sometimes eat rice, well, brown rice to be exact.
Thank you, coach! And additional question. Do you advise to eat plant-based foods like frozen foods na meat-free since I am amaze by how high the grams of protein it has.
Hi Jacob, Just want to understand what you did. Did you just do main gain for few months? mean you just keep your body fat maintained and then you did a little bit of Calorie surplus to get BULK then now its time for your cut. I can see a significant muscle gain to you now though you kinda gain a little bit of body fat. I wanna follow this method. Thanks!
I was on a slight calorie surplus. Covid interrupted the process but overall 300-500cals above maintenance hence the slight increase in body fat but substantial muscle gain
@@JacobAlava Thank you! :-) Yes , I notice your gains. You are a good online coach even though im not your client . Your videos are very informative .Your tips are well simplified & STRAIGHT FORWARD. I often watch your videos, you're one of the honest and realistic with no bullshit/adcraving youtuber. keep going COACH!
2:38 bagay coach. Pero nasa Bible na mahalay sa mata ng Dios ang mahabang buhok sating mga lalaki 😊. Btw Coach naka bawas nako ng 3.5kilos sa loob ng 1buwan dahil sa pag turo mo ng malinaw about sa Calorie defecit 😎 solid ka.
I've been on a diet since november last year... I'm 5'2 and my heaviest was 70kg and now I'm 60kg... I've been in 60kg since March, and since then my weight didn't decrease. I'm so sad. Like, I've done intermittent fasting, and cardio... do you have any advice? My goal is 55, but if i could lower it, i want 50.... Thankkssss
@@JacobAlava im doing it now... minimizing sweets, and salty snacks been doing it for a month now but its stuck at 60kg ☹️☹️☹️... could there be other reasons as to why? Should someone be worried if they're not losing weight? But some of my colleagues told me i look skinnier but im not sure cos everytime i weigh myself i dont feel skinny at all... ☹️
Ok lng din po ba mghomeworkout lng like bodyweights and home cardio lng gagawin? And maintain lng na calories ang kakainin.. can i still loose weight? And have abs? 😊 Right now im at 65kg but still no abs..😓 tnx sa sagot po..
Depende sa height mo 'yan sir obviously kapag mas matangkad ka kahit payat ka mas mabigat timbang mo. 'Yung abs hindi naman nawoworkout 'yan para lumabas, natatabunan lang ng fat 'yan; Ang purpose ng ab workout is to have a stronger and better core. Ang gawin mo sir calculate mo maintenance calories mo then subtract 200 calories or so kung ano goal mo tapos cardio ka p'wedeng fasted or p'wedeng hindi. Good luck.
@@ursula5770 tnx sa tips mo sir, pro base sa height at sa age ko nasa normal weight na po ako.. 90kg ako dati.. gusto ko mgkaabs pro d pa sya lumalabas.. anong dapat kong gawin pra mgkaabs at anong klaseng homeworkout gawin ko? Tnx po..
@@sephjo2971 Kung hindi pa rin nakalabas abs mo sir ibig sabihin mataas pa rin body fat mo. Calorie deficit lang 'yan sir. Gamit ka calculator ng maintenance calories (p'wede ka gumamit ng myfitnesspal or kahit mga apps lang sa google) mo using your current height and weight tapos ibibigay sa'yo 'yung maintenance calories mo then subtract ka ng 200 calories or depende sa magiging goal mo pero mahihirapan ka sa una lalo kung malakas ka kumain. For example sa'kin sa height and weight ko tapos 6-7 a week ako kung magworkout ang maintenance calories ko ay 3000 tapos bulking ako so 3000+300 calories = 3300 calories daily pero sa'yo naman kung example same tayo ng height/weight tsaka frequency kung ilang beses magworkout weekly tapos gusto mo magappear abs mo 3000-XXX calories (p'wede ka magstart magbawas ng 200 calories to 300 and so on and so forth). Sa homeworkout obviously p'wede ka mag cardio exercises kung wala kang access sa machine or hindi ka makakapagjog. Again, 'yung ab exercises is to strengthen your core and not to reveal it; Hindi ka p'wedeng magkaroon ng abs tapos other parts ng body mo is mataba. Ako sir homeworkout lang using bodyweight pero recently gumamit ako resistance bands. PPL Program ko so 6 times a week ako magworkout. Madalang ako magcardio kasi bulking ako sir, pero maganda 'yung cardio anytime kase para sa heart 'yun. TL;DR Calculate your maintenance calories using myfitnesspal or other websites > Subtract XXX amount of calories and go higher kapag nakikita mo na 'yung results at 'di ka pa satisfied Try doing cardio often para mas mabilis paglose ng weight Ab Exercises does not make your abs appear rather strengthen it. PS: Kung 'di ka a pa nagtatrack ng calories mo it's time to start if you really want to see changes.
@@ursula5770 tnx sa tips mo sir.. actually na hit ko na yung normal weight ko, maintain ko nlang.. every morning lng ako nagwworkout 20-30 mins. Lng.. cardio n body strength po.. ngtry nrin ako gumamit ng myfitness pal kaso nahirapan ako gumamit, prang d sya user friendly.. 3 times a day lng ako kumakain.. ngsearch din ako ng mga pagkain na ano lng dapat kainin.. cguro nga po yung body fat ko is mataas pa.. ok lng po ba na every morning lng ako magwoworkout? Tnx po ulit..😊
@@sephjo2971 Madali lang sir gamitin ang myfitnesspal like for example sesearch n'yo po 'yung calories ng skyflakes itatype n'yo lang po tapos ciclick n'yo 'yung food. Lalabas po ro'n na 120 calories per 1 pack (3 pcs) which is the same as 100g of rice. Kung nahihirapan ka sir sa fitnesspal gamit ka lang ng google. For example, 100g of Chicken Breast Protein bali alam ko na 'yan kasi 100g = 30g of protein. Okay lang sir na 3x a day ka lang kumakain basta sa 3x na 'yun nahihit mo 'yung maintenance calories mo (Sa'kin 3000 calories pero bulking ako so +300 calories). Yes sir, possible na mataas ung body fat mo especially kung mahilig or daily ka uminom ng softdrinks, beer, alcohol, etc. Payo ko lang sir ang kainin mo is 'yung healthy tapos siguro kapag hindi mo na kaya every once in a while gamit ka ng chichirya or soda pero hindi dapat araw-araw kasi fat 'yun. 'Yung sa workout depende sa tao 'yan sir, i-try mo magworkout sa umaga tapos try mo rin sa gabi ('Wag ka magworkout for example ngayong araw tapos mamayang gabi, ang ibig kong sabihin ay ngayon araw ka tapos bukas naman sa gabi) Tapos tignan mo sir kung sa'n ka mas productive, kasi sir may mga tao talaga na mas productive sa gabi kasi tahimik, meron naman sa umaga kasi maaraw. Trial and error na lang sir.
Guys, Jacob Alava is LEGIT!
In just 3 months, I lost 10kgs from 93-95 down to 83 (w the help nadin ng cycling 3x a week). Thanks to Calorie Deficit and also sayo Coach (nakiki coach hahaha). Nung nakita ko yung videos mo few months ago, don ako nagsimula ako mag research about calories. But this month of July I decided to be on a Calorie Maitenance (tama ba yung term? lol) para kasing sasabog na utak ko nawala din yung will power tas di makapag bike dahil maulan. :D
Yoo!! Solid progress man 🙏🏻 try incorporating weights para mas maganda
Okay coach. Noted yan! 😁
Same here lost 15 lbs. Caldef lang sapat na. Walking also helps.
Coach patulong naman ilang calories ba po ang pwede kong kainin para ma maintain ko ang weight na 78kg ko ,3-5x per week ako nag eexcersise dahil sa mga vid mo coach kung bakit ako namayat dati po akong 105kg ngayon po ay 78kg nalang ang kaso d ko po alam kung ilang cals pwede kong kainin para mag maintain ng weight at para d na tumaba uli
Madaya nag steroid cycle ka pala eh
2:02 Yes coach! Sayang din kasi muscle protein synthesis kapag nag skip ng breakfast e hehehehe
Mukhang mapapabili na naman ako nito ng Athlene Greens at ng Fitness Bar. Hindi rin kasi ako ma breakfast, kape lang sapat na sa umaga, but since I want to maintain my weight this time nag ooatmeal ako sa morning. Thank you coach Jacob.
Salamat sir jacob sa mga tips mo dati akong 105kg ,,,78kg nalang ako ngayon napaka daming aral na matututunan sayo 😊
Keep it up bro 🙏🏻
Sobrang Informative o try to follow as much as i could eggs and greens yung nga nasa grocery thank you Alava You Jacob Alava sobrang inspiring every video walang filler👌😉
your videos are so much of help. ... I am in IF and Calorie deficit since June this year and was able to loose 22lbs so far...more videos pls...
Thanks coach Jacob. your concept of flexible dieting has made a huge impact on how i see calories. Calorie counting is a big help. I think I've done work in the gym but needs more focus and discipline with the food I eat. Thanks to your videos which really helped a lot. It made fitness easier for us normal people 👍 More power and more subs! 👊
4:00 kwento ko lang po dito
Nung sa part na kasi ito na alala ko yung desktop na binuild ko as digital art student
Since bago lang kasi ako sa ganitong routine about working out and diet napapabayaan ko na yung dati kong phase na umuupo lang sa desk and gumawa ng digital art
Napalitan na dapat parating tumatayo para mapabilis ko yung metabolism ko
Namiss ko na tuloy yung dati kong lifestyle aahmm like sana may paraan na ma pag sabay ko yung pag bigay ng time sa katawan and sa course na pinili ko
Btw speaking of diet dati 58 kilo ako then last year nung nag start ako mag diet naging 50 ako then right now na nag bibilang na ako ng calorie intake at nag eexercise for calorie out hangang 47 na lang ako not sure kung ipapababa ko paba kasi hindi ko kaya since mag isa lang akk kaya minimaintain ko na lang
sir jacob ask ko lng kung ok ba ang routine na to..
sun - chest and tricep
mon - back and bicep
tue - legs and shoulder
wed - rest
thur - chest and tricep
fri - back and bicep
sat- rest
sun - legs and shoulder
Hello coach,, it's another learning na naman po. It's a very authentic vlog and advice. hindi po nakaka pressure ung vlog at ung discussion on dieting. Without any being said :-D naks,,, ito tlga ang expression n di mawawal sa vlog mo coach. this vlog episode, 3x syang nabanggit :-D thank you, coach. God bless us
I lost 10kg this 3months in gym 72KG-63KG thanks to Jacob Alava's Guide!!!
Just what I needed. Yeeey thaaanky!!!🙌🏼
Calorie deficit Lang is the key para sa diet Period!!! 😁
period!
Hello Coach. How much po yung air fryer and may recommended brand ba kayo? :)
And in terms of electric consumption, mapapansin ba ang difference or hindi naman?
Cutting kasi ako ngayon coach and syang din kasi ang 120cal sa 1tbsp ng oil.
Last January I started to notice I gained wt. It was so depressing after years of eatimg everything here it comes like a big bang,
I little by little start to have work out, looks for videos and info. But instead of lossing wt, I gain again. From 56-58, I got 66. Starting June I took all of this thing seriously,
I eat more healthier high protein and salads. But the problem is I do sometimes cant resist sweets. I just lost 2kg yet my body looks still the same. Its kindy stressing but I will continue what I started until I fulfill may goal. Slimmer legs, flatten lower abs and slimmer arms.
Coach, sana po masagot kelan poba dapat kumain? May time poba? Or kahit kelan Basta pasok po sa calories?
Like your hair, coach! May I ask what products r u using?
Coach ano po yung dapat kainin kapag nag wowork-out for those na ang timbang ay 50 kg?
Nag papagain ako ng calories at the same time nag bubuild ng abs at muscles.
Di ko po kasi alam ang diet atsaka pwede po ba gamitin yung sa inyo?
For me coach your hairstyle looks good on you. But I suggest you should get the sides trimmed a little kahit mga half inch to 1 lang siguro
Idol coach thank you sa lahat ng tips, dati akong 85kg ngayon 76kg na!🙌
Keep it up bro 🙏🏻
Bro, just curious on what app you do your tables with? was planning to track my exercises as well as my food intake daily. Thank you bro and keep up the grind! Inspiring if I may say.
Coach pano po itrack yung food na kakainin ko kung lutang ulam po yung food? Example adobo po pano ko po mattrack sa fitnesspal? TYIA COACH
Sir Jacob..pag mag woworkout po ba kailangan po ba iniipit yung tiyan po pr hayaan lng po ma hndi po iniipit pag mag woworkout po kasi ako iniipit ko po..diko po alam kung effevtive po ba..salamat po
Love your hair actually screen captured your pic sa IG kasi ipapagaya ko HAHA. Nagsawa na ako sa mahaba naman na hair.
Coach, if ever po ba nakapag exceed ako ng intake sa maintaning calorie goal ko po, dadagdag po ba agad yun sa timbang?
Bro paano mo nauubos ang 2 cans of tuna in water? I love tuna pero I'm having a hard time swallowing even 1 can dahil walang lasa. Ok lang ba tulungan ng pag inom ng tubig?
Thank you for this sir Jacob!
Sir Jacob. Any tips for frozen shoulder therapy? If you can share some tips, it’ll be great po. Cant go to a PT due to the pandemic :(
More power and more videos💓
Powerrr 💪🏾
Sir ano pong magandang workout na kahit simple lang for night shift worker? Tsaka anong oras maganda bago mag work or after mag work? Thanks sir
Suggest ko po afterwork tsaka allotment talaga ng time be consistent and committed specially nightshift ka need talaga mag healthy living take a lot of vitamins and eat healthy.
@@ayyyyyeyow1217 thank you sir!
@@smf00027 before work po pala kasi nightshift nga po pala ikaw.
Good day coach ask ko lng sana kung ilang grams po ba tlaga ang need pag mag ccut?
X 1.8 per kg of bodyweighto b is enough na..?
Sana mapansin salamat po coach
Yaasss!! Gold Seas supremacy!
Many thanks to your video uploads! It had motivated me to continue exercising! 😁
2:38 Bagay nmn sa'yo coach 👌Pero Sa 'kin ayoko nang ganiyan kasi sagabal sa pagwoworkout e, 'yung tipong kahit naka headband kana, pumipiglas pa rin buhok mo 🤦♂️
Totoo! Pumapasok sa mata 😂
Coach, ano po target macros nyo everyday?
My target macros po ngayon is 1700 cals C-195 P-130 F-45 (158cm height/ 126lbs weight) is it okay? Around 1g of protein per lb of bw po ako. Cutting.
May tanong ako. Kasi kapag rest days, I tend more to eat cheat meals dahil wala 'yung pump sa workout. Somehow kasi 'yung parang pagod ng muscle sa workout yung nagtitrick sa brain ko to eat healthy/no cheat meals for muscle recovery and gains. Kung may tips kayo bukod sa cardio/active recovery. Ewan ko kung ako lang nakaka-experience nito. Pero ayon problem ko siya.
I experience this rin bro, what I do is eat lower calorie dense foods on off days para kahit marami kain ko, pasok parin sya sa target intake ko. Kaso walking and getting ur steps in is super helpful rin so find the time to do so :>
@@hussey7215 I do cardio naman on rest days. I'm just curious lang if may ways ba to help treat this since I'm also doing the bare minimum of moving around during rest days. Talagang yung pump at muscle fatigue lang after workouts yung nagkakatalo kapag rest days. Hahahaha. Thanks!
Hi Coach, do you have a video or tips about hitting plateau? Kasi parang yan ang hinaharap ko ngayon. Nag gym din ako for weight loss and lost around 10 kg in approximately 5 weeks from 113 kg down to 99-101 kg. And now that I'm in this weight range ang hirap na mag bawas, takot ako baka mag gain ako ulit. 💪
that means di na tulad ng dati ang daily calorie maintenance mo
Quality Content! Nice one coach! Keep it coming!
Thank you so much 🙏🏻
Kuya ask kolang ilang calories meron sa 1 stick ng isaw. Kasi iba iba ung resulta pag nag search sa google.
Coach bagay sa inyo Faded tpos brush up hair. Ano twag dun sa kinikilo sa food haha
Super bagay ng long hair sa iyo coach. Angas ng dating.
250 grams of white rice ilang calories po un?
Sir nasa 89 kilos napo ako now,
Ilang calories po intake ko po everday??
Nag hiit workout ako now.
Sana po mapansin mo to ofw from saudi arabia
pag 1200 calories in take ko po ba in 1 day tapos yung kcal burned kopo sa app na gamit ko is 300 plus ma gagain weight poba ako non?
naka 2200cal ako today pero 165g of protein lang from whole foods.🥺iba talaga pag may whey protein.😭😭😭😭
Coach patulong naman ilang calories ba po ang pwede kong kainin para ma maintain ko ang weight na 78kg ko ,3-5x per week ako nag eexcersise dahil sa mga vid mo coach kung bakit ako namayat dati po akong 105kg ngayon po ay 78kg nalang ang kaso d ko po alam kung ilang cals pwede kong kainin para mag maintain ng weight at para d na tumaba uli
Soliid Coach 💯
Hi! What scale do you use para i measure body weight? Thank you :)
Boss? May tanong lang ako sana manotice,
Hindi kasi nag baba bigla na timbang ko, 1apple na ngalang sa isang araw kinakain ko still parang di bumababa, tignan kopa hanggang bukas, pag hindi talaga, anytips?
Hello coach anong iba pang luto sa chicken breast kung wala pong air fryer?
Pan fry with cooking spray. Steam or grill 👌🏻
Dude, im 5'5 and currently weighting 61kg from 65kg with i think 20-24% BFP and im deciding to cut. What's my ideal weight if I'm trying to achieve a lean muscle body? Pls respond. ♥️ Started going to the gym in a month now btw. Power!
Don’t go by weight. Go by look
Astig yung long hair this 2021 para maiba naman. 🤘🏼
Nothing fancy super effective
Pahingi ng advice recently kasi napapansin ko parang ang payat ko na tingnan sa salamin pero nasa 171 pounds parin ako at parang di bumababa ang timbang ko ang kinakain ko the whole month nasa 2000 calories lang at di na tumataas dati mabilis akong mabusog sa kinakain kong kamote , rice at chicken or pork minsan lang ako nag gugulay pero ngayon ramdam ko palagi akong gutom gusto ko sana ng advice para di ako mabilis gutumin at paano ko ma ta transform sa muscles ang fats ko di ako mataba tignan pero parang di rin naman ako nagkaka muscles
Bro same weight tayo pero I'm nowhere near your muscle mass! Someday soon, trust the process lang talaga.
Yes 🙏🏻
Kuya Jacob may napanood po kase ako sa TikTok about sa weight loss nya ang una daw po nyang ginawa ay nag gain muna ng muscle(weight training) para may kapitan daw yung balat nya mas okay po ba yun? or mas okay cardio ang gawin para sa weight loss then pag pumayat na tsaka dun palang mag build ng muscle?
Mas maganda ung may muscle
Thank you sa motivation idol! #NoSkipAdsSquad
Keep pushing bro 💪🏻
How did you track your rice? Ano sa myfitnesspal yung rice na ginagamit mo idol?
Rice cooked medium grain
aga ko boss jace rexona survival 3 minutes ras Grab food delivers 5 sec ads syempre hinde skip boss
Yown
@@JacobAlava may technique pala boss once napanood mo video alis k muna ulit tas mag FB o tiktok o IG muna tas balik ka fresh tab sa youtube ayun lilitaw ulit ads non nakita ko notification mo Ajnomoto ads tas shopee 8.8 naman ads lumitaw bale 6 na ads na napanood ko dto sa video mo boss
Thanks for sharing your proven practices! 💪
🙏🏻 just keeping it real
Pwede po ba pa advice? Andito po ako ngayon sa hospital kasi binabantayan ko ang mama ko, ano po kayang excerise pwede konh gawin kahit dito sa lang sa room para di ako mawala sa program
Coach anung app ung ginagamit mo to track calories of the food? Fitness pal ba yan?
Oo na mention nia yan sa ibang viss
@@shmaowzaow5214 ayos ayos sige
Coach bat yung iba kumakain ng pasta mostly yung mga nagpapacuts maganda ba ang pasta sa mga nagbubuhat e diba po nakakataba yun may protein den ba yun?
Hi jem! Pasta is actually a carb source. Surprisingly mas mababa yun calories ng pasta kaysa rice. So if you want carb up but for lower calories, pasta is a good option. Just limit it syempre per your daily macro.
I think that 2000 calories is too little for u tho (considering that you’re an active individual), siguro 10% below your maintenance nalang para you can prevent muscle loss while cutting. Regardless, love the content !
I’m not active 😂 sadly
Same thoughts. Kasi I am maingaining at 2500 calories tapos 148 lbs or around 67 kg
@@JacobAlava oh sorry, I didn’t know hehe
Ay nalate ako hahaha panibagong content ulit💪🏽🔥
Maaga pa 💪🏻
Coach Ano po ung Spray nyo for air fryer?
Very well informative coach!more uploads coach!and give away na rin soon HAHHAA😸
Means a lot 🙏🏻
What app did you use to measure the donut contents?
Great content as always 💪
coach, I just wanna ask if it's advisable for me to have pasta (made from durum wheat) as a substitute for rice. that's what I eat most of the time. I do sometimes eat rice, well, brown rice to be exact.
Ok lang as long as you don’t over consume total cals (if goal is maintenance / fat loss)
Thank you, coach! And additional question. Do you advise to eat plant-based foods like frozen foods na meat-free since I am amaze by how high the grams of protein it has.
Tnx jacob sa calorie deficit strategy mo..nakalos ako ng 4 kilos 2weeks hehe.
Coach ano yung water dispenser nyo? Ang cool parang gusto nyo yan. 😁😁😁
Nice vlog coach. Also, nice hair!
Thank you 🥺 🤗
Hi Jacob, Just want to understand what you did. Did you just do main gain for few months? mean you just keep your body fat maintained and then you did a little bit of Calorie surplus to get BULK then now its time for your cut. I can see a significant muscle gain to you now though you kinda gain a little bit of body fat. I wanna follow this method. Thanks!
I was on a slight calorie surplus. Covid interrupted the process but overall 300-500cals above maintenance hence the slight increase in body fat but substantial muscle gain
@@JacobAlava Thank you! :-) Yes , I notice your gains. You are a good online coach even though im not your client . Your videos are very informative .Your tips are well simplified & STRAIGHT FORWARD. I often watch your videos, you're one of the honest and realistic with no bullshit/adcraving youtuber. keep going COACH!
@@gabrielangeloencarnacion671 means a lot man! I keep it 💯 here
Lovin the vlog, nak! Catch up soon!
Thanks for dropping by sir Macs!
lods ano yong spray oil ba yun? wla pa kasi ako airfryer bibili pa lang
Thank you Coach! Great content hehe
PS Pabulong naman saan mo nabili air fryer haha (send link)
Dude pare chong san okay bumili ng muscle shirt?
Does pooping after a meal can lose the protein of the food?
Bagay hairstyle mo bro!!!
Another solid and quality content from coach jacob. ☝️
Coach tuwing kailan ba hihinto na sa bulking phase then sa cutting phase na? Thanks.
Pag masaya ka na sa size na na gain mo
Coach ano seasonings mo sa chicken breast?
Sir question - san po kayo naakakabili ng cooking spray? Thanks
Sa shopee meron
2:38 bagay coach. Pero nasa Bible na mahalay sa mata ng Dios ang mahabang buhok sating mga lalaki 😊. Btw Coach naka bawas nako ng 3.5kilos sa loob ng 1buwan dahil sa pag turo mo ng malinaw about sa Calorie defecit 😎 solid ka.
Pwde kumaen ng protein bar na choco mucho?
I've been on a diet since november last year... I'm 5'2 and my heaviest was 70kg and now I'm 60kg... I've been in 60kg since March, and since then my weight didn't decrease. I'm so sad. Like, I've done intermittent fasting, and cardio... do you have any advice? My goal is 55, but if i could lower it, i want 50....
Thankkssss
Calorie deficit
@@JacobAlava im doing it now... minimizing sweets, and salty snacks been doing it for a month now but its stuck at 60kg ☹️☹️☹️... could there be other reasons as to why? Should someone be worried if they're not losing weight? But some of my colleagues told me i look skinnier but im not sure cos everytime i weigh myself i dont feel skinny at all... ☹️
Ok lng din po ba mghomeworkout lng like bodyweights and home cardio lng gagawin? And maintain lng na calories ang kakainin.. can i still loose weight? And have abs? 😊 Right now im at 65kg but still no abs..😓 tnx sa sagot po..
Depende sa height mo 'yan sir obviously kapag mas matangkad ka kahit payat ka mas mabigat timbang mo. 'Yung abs hindi naman nawoworkout 'yan para lumabas, natatabunan lang ng fat 'yan; Ang purpose ng ab workout is to have a stronger and better core. Ang gawin mo sir calculate mo maintenance calories mo then subtract 200 calories or so kung ano goal mo tapos cardio ka p'wedeng fasted or p'wedeng hindi. Good luck.
@@ursula5770 tnx sa tips mo sir, pro base sa height at sa age ko nasa normal weight na po ako.. 90kg ako dati.. gusto ko mgkaabs pro d pa sya lumalabas.. anong dapat kong gawin pra mgkaabs at anong klaseng homeworkout gawin ko? Tnx po..
@@sephjo2971 Kung hindi pa rin nakalabas abs mo sir ibig sabihin mataas pa rin body fat mo. Calorie deficit lang 'yan sir. Gamit ka calculator ng maintenance calories (p'wede ka gumamit ng myfitnesspal or kahit mga apps lang sa google) mo using your current height and weight tapos ibibigay sa'yo 'yung maintenance calories mo then subtract ka ng 200 calories or depende sa magiging goal mo pero mahihirapan ka sa una lalo kung malakas ka kumain. For example sa'kin sa height and weight ko tapos 6-7 a week ako kung magworkout ang maintenance calories ko ay 3000 tapos bulking ako so 3000+300 calories = 3300 calories daily pero sa'yo naman kung example same tayo ng height/weight tsaka frequency kung ilang beses magworkout weekly tapos gusto mo magappear abs mo 3000-XXX calories (p'wede ka magstart magbawas ng 200 calories to 300 and so on and so forth).
Sa homeworkout obviously p'wede ka mag cardio exercises kung wala kang access sa machine or hindi ka makakapagjog. Again, 'yung ab exercises is to strengthen your core and not to reveal it; Hindi ka p'wedeng magkaroon ng abs tapos other parts ng body mo is mataba.
Ako sir homeworkout lang using bodyweight pero recently gumamit ako resistance bands. PPL Program ko so 6 times a week ako magworkout. Madalang ako magcardio kasi bulking ako sir, pero maganda 'yung cardio anytime kase para sa heart 'yun.
TL;DR
Calculate your maintenance calories using myfitnesspal or other websites > Subtract XXX amount of calories and go higher kapag nakikita mo na 'yung results at 'di ka pa satisfied
Try doing cardio often para mas mabilis paglose ng weight
Ab Exercises does not make your abs appear rather strengthen it.
PS: Kung 'di ka a pa nagtatrack ng calories mo it's time to start if you really want to see changes.
@@ursula5770 tnx sa tips mo sir.. actually na hit ko na yung normal weight ko, maintain ko nlang.. every morning lng ako nagwworkout 20-30 mins. Lng.. cardio n body strength po.. ngtry nrin ako gumamit ng myfitness pal kaso nahirapan ako gumamit, prang d sya user friendly.. 3 times a day lng ako kumakain.. ngsearch din ako ng mga pagkain na ano lng dapat kainin.. cguro nga po yung body fat ko is mataas pa.. ok lng po ba na every morning lng ako magwoworkout? Tnx po ulit..😊
@@sephjo2971 Madali lang sir gamitin ang myfitnesspal like for example sesearch n'yo po 'yung calories ng skyflakes itatype n'yo lang po tapos ciclick n'yo 'yung food. Lalabas po ro'n na 120 calories per 1 pack (3 pcs) which is the same as 100g of rice.
Kung nahihirapan ka sir sa fitnesspal gamit ka lang ng google. For example, 100g of Chicken Breast Protein bali alam ko na 'yan kasi 100g = 30g of protein.
Okay lang sir na 3x a day ka lang kumakain basta sa 3x na 'yun nahihit mo 'yung maintenance calories mo (Sa'kin 3000 calories pero bulking ako so +300 calories). Yes sir, possible na mataas ung body fat mo especially kung mahilig or daily ka uminom ng softdrinks, beer, alcohol, etc. Payo ko lang sir ang kainin mo is 'yung healthy tapos siguro kapag hindi mo na kaya every once in a while gamit ka ng chichirya or soda pero hindi dapat araw-araw kasi fat 'yun.
'Yung sa workout depende sa tao 'yan sir, i-try mo magworkout sa umaga tapos try mo rin sa gabi ('Wag ka magworkout for example ngayong araw tapos mamayang gabi, ang ibig kong sabihin ay ngayon araw ka tapos bukas naman sa gabi) Tapos tignan mo sir kung sa'n ka mas productive, kasi sir may mga tao talaga na mas productive sa gabi kasi tahimik, meron naman sa umaga kasi maaraw. Trial and error na lang sir.
Coach did you quit your day job na po ba? And went full online coaching and vlog na po? Or are you just working from home?
Yes! Quit my Job September 2019
Keep inspiring coach 💯
Means a lot 🙏🏻
Thank you pre magandang tips to para sa diet ko
Weber user din kami salamat sainyo! Di boring pagkain namin
Loved your hair
Coach san kayo nag eedit ng videos nyo?
Pre nag softdrinks ka. Dimo ni add sa calories mo.
Yung hair is super cool coach. magpapahaba ako ng buhok ganyan.
Thanks bro!
Ano pong lasa nung active greens?
Kuya content nyo proper calculation ng macross😁♥️
Coach ano ano yung iba ibang ginagamit mong flavorings sa Chicken Breast? Thanks!
Weber seasonings from S&R