BRVNFitness

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BACK WORKOUT‼️ | BUILD BIGGER AND WIDER BACK | BACK ANNIHALATOR | Physique Update | BULK PHASE Before Watching the video don't forget to LIKE and SUBSCRIBE 🔔.. So here's one of my program building a thick,bigger and wider lats‼️ This consist of rows an...

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PINEILS FARM🌄 | WASHINGTON | NORTHERN SAMAR | POOL WITH FRIENDS💯 So fun when it's your REST DAY and you hang out like this.💯 Better relax and enjoy. Let your stress fade‼️

So here's my transformation from Year 2016-2018.

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ASIAN PINOY GYM TRANSFORMATION‼️ | My Gym Journey 2016-2018 | Throwback • Brevin Canastillo From 55kg to 71kg.🔥💯 So I've found a clip from year 2016.. and decided to edit it right away lol😂. So here come my transformation from YEAR 2016 TO 2018. P.s...

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LEGS AND SHOULDER WORKOUT🔥 | BEGINNERS PROGRAM | LEAN BULKING | BAKIT KAILANGAN MAG BULK? | Vlog#3 So I'm planning to stay in LEAN BULK for 2 months starting last week. Why do we need to get bulk? Watch my video for a simple tips and Workout💯 Vlog #1 CHEST ...

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Brevin Canastillo Just having some fun with my fitness journey. Watch my videos and let's get motivated.🔥

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BACK AND BICEPS WORKOUT🔥| 10 BEGINNERS TIPS | BEGINNERS PROGRAM | PHYSIQUE UPDATE💯 | Vlog#2 So here's my 10 BEGINNERS TIPS to stay motivated in going to the gym.💯 Lets watch it guys!🔥 So before I workout in the gym, the first thing I do is had a 1-2...

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BACK AND BICEPS WORKOUT🔥 | 10 BEGINNERS TIPS | BEGINNERS WORKOUT | PHYSIQUE UPDATE💯 | VLOG#2 Lets watch this 10 BEGINNERS TIPS, this might help us in your GOAL.🔥 SO THIS IS MY 4TH WEEK GOING TO THE GYM. MY 1ST WEEK to 2nd WEEK is HOMEWORKOUT. So watc...

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GYM TRANSFORMATION 🔥💯 | PINOY AESTHETICS | GYM MOTIVATION | GOING BACK YEAR 2018 | BREVIN CANASTILLO Here's my motivation, goin aesthetic like crazy!🔥 This was not my 100% transformation. I've lost my phone and couldn't back up all my videos. Video taken YEA...

1 WEEK WEIGHTLOSS PROGRAM!
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1 WEEK WEIGHTLOSS WORKOUT🔥 | QUARANTINE WORKOUT | HOME WORKOUT | BREVIN CANASTILLO 1 WEEK WEIGHTLOSS WORKOUT! 1 Week Weighloss Program. This'll be the beginning and I'll be going back to fitness. 🔥 Lets begin our fitness journey!🔥 ...

A throwback to begin our fitness journey! Join me and transform ourselves for the better.☑️
Video taken on Year 2018-2019.

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FAT TO MUSCULAR TRANSFORMATION🔥 | GYM TRANSFORMATION🔥 | BREVIN CANASTILLO A throwback to begin our fitness journey! Join me and transform ourselves for the better.☑️ Video taken on Year 2018-2019. Let's all get MOTIVATED!!!💯 ...

HOW TO KEEP YOUR GAINS DURING A CUT?

Sh*t lumiliit ako.. (eats back to a higher calorie intake) whos guilty? People often feel theyre losing a lot of muscle during a cut. Is it avoidable? Or cutting is really meant to get leaner but also make you lose muscle at the same time?

THINGS YOU NEED TO CONSIDER

1. When beginning a cut, assess yourself. How high is your body fat and how much muscle you really got. The problem starts when people overestimate theyre muscle mass, thinking they got a lot of muscles in their body while they really dont. Thats why i always recommend people that the best way to bulk up is to cut down first, be lean as possible and add things up slowly to realistically see how much muscle do you currently have for real. Total mass= is not muscle gain. Most of the time for people its 85:15 to 90:10 fat to muscle ration you gain. Gaining muscle is really hard so adding tons of weight for a short period of time thinking like its 70% muscle and 30% fat or even 50 50 then wake up and stop dreaming my friend. One of the reason you get so small is because you dint have that much muscle all along.
2. Youre crash dieting, not tracking calories and just starve yourself or eating too low just to speed up the process is also speeding up your muscle wasting. Increase muscle degradation, less protein synthesis, poor performance and recovery are all associated with crash dieting. I dont care if you call it carnivore or keto or vegan or IF. If you suddenly change your diet or protocol "along" with reducing too much calories then its considered crash dieting. You can choose any diet you want and be successful in preserving more muscle mass by being mindful about your caloric intake.
3. Too long on a low body fat and too long on a low calorie restricted diet: If youre going down on a single digit body fat. The closer you are to hit a point that losing muscle is inevitable. The lesser the calorie a body requires to stay on a low body fat the higher the risk of more muscle degradation. Your body start to have less calories to use for energy and uses amino acids for building and repairing muscle as a source of fuel. Recovery and performance would impact your training giving the muscle less stress and harder time to recover.

MY TAKE

Its actually simple. If youre body fat is high, losing overall mass is fine, youre likely to hold muscle while being on a higher body fat percentage as long as you have adequeate amount of protein. Thinking that youll be on the same weight while gaining muscle is BS. You cannot gain muscle and fat at the same rate, but even if you do, youll still look smaller cause fat can occupy more space than a lean muscle.

Crash dieting or even a simple way of removing carbs would really make you look smaller because of the removal of some water weight due to reduced carbs.

Its normal to look smaller while on shirt with sleeves but a defined and toned body would look more bigger and impressive when details are more emphasized because of a lower body fat.

MY RECOMMENDATION

• If youre fat expect to feel smaller
• Dont ever use bulking as an excuse to be out of shape. Higher than 15% body fat would never give any benefits for creating more muscle. In fact it has more negative factors on your muscle growth
• When youre feeling smaller and weak then its normal, youll look flat too in the process, everyone is experiencing it. Dig deeper and youll see the next phase of your body. Dont be a weak *ss b*tch and start eating back. Youre not even really that big on the first place.
• Dont do excessive cardio like youre trying to win a marathon. Keep it light and steady, no need to run or do some acrobatic sh*t.
• More protein, when cals are going down specially the carbs, to compensate on the gluconeogenesis that might happen if glycogen stores are going down then increasing protein intake would be beneficial.

As long as youre on a positive nitrogen balance you can still even gain muscle even on a cutting phase. Getting smaller is normal, getting weaker is normal, but losing most of your muscle gains can be prevented if you know what your doing and by taking things slower than rushing it. Losing more weight is not always a win situation, weight should not always be the overall basis of your cut but how you look while preserving more muscle in the process should be the better goal. Losing weight is easy, eat less or starve do more then youll get there, but looking better and being in a much better shape requires more hardwork, knowledge and perseverance.

PH4NTOM.Jeff💯👌

CAN YOU OUT-TRAIN A BAD DIET?

Sabi ng mister ko pwede naman daw ako kumaen ng kumaen kasi nag ggym naman ako. -zumba mom 2017. (Take note yung asawa di naman nag woworkout).

Arte mo naman bro ngayon lang eh ikakataba mo ba yan agad? - tropang walang support system.

Kumaen ka ng kumaen pano ka lalaki niyan - ka gym mong lifetime bulk

Puro ka manok, tapos ang onti mo kumaen mag buhat ka lang ng magbuhat -tatay mong di nag ggym.

Relate ka? Marami pa yan. Ilang bes niyo na ba nadinig na tutunawin mo din sa workout yang kinaen mo? Is it true? I discussed this many times pero para dun sa mga maybe di pa to nababasa. How much can you really burn on average pag nag woworkout?

WORKOUT IS NOT AUTOMATIC FAT LOSS

An average person who works out an hour of gym session that trains bodybuilding style would likely to burn 100 to 150 cals. Intense na ang 200 or maybe 250 as elite of the elite. Onti ba? Because you dont lift continuos and just lift for a short period of time then rest. You even rest longer than you lift. You only use a portion of your body. And even on leg day might burn more but not siginificantly enough to double your calorie burn. So eating "more" on a leg day is not necessary.

A zumba mom could burn 150 to 300 depending on the steps, speed, intensity and the movements of the group dance. Ranges from 150 to maybe 400cals depending on the energy level of someones movement.

Circuit training or even crossfit could burn almost the same as the zumba moms.

A single order of chicken fillet and rice sa kfc is an easy 500 cal meal. Deep fried chicken with skin and breading, rice average of 220calories. If you are already eating more because your fat and you go to the gym with the same mindset and eating habits its very unlikely for you to get in shape. If you can burn atleast 2300 calorie a day and you eat 3300 on daily basis even you burn additional 200 calories from the gym then youll still add more weight. Its common sense. The bigger problem is when people think na nag workout or nag exercise sila, na they should eat more kasi they feel they earned it or they burn so much which is very unlikely.

MY TAKE

I dont believe that one trumps the other, or diet is better than working out or vice versa, these are two tools that needs both of your focus and efforts. You cannot out work a bad diet and you cannot optimaly grow with a bad workout. Both has a significant effects on body composition, one lacking is a disaster for the other.

MY RECOMMENDATION

Working out, going to the gym is not abouth burning fat. It more about building muscle, gaining strength and toning your body. It just so happens that doing an exercise uses calories and burn it, but a lot of people overestimate its calorie burning capabilities to the extent na akala nila working out already cause fat loss dahil we often see people on magazines na ripped, curvy are gym goers. Correlation and causation. You just dont focus on one thing, tigilan niya na yung anong ab workout mo sir? pag nakakita kayo ng may magandang abs. Baka year 3000 na yan pa din tanong niyo or kung anong meal nila. Nasasayang yung data niyo or bayad ng wifi, gamitin niyo naman para sa dagdag knowledge. Stop asking stupid random questions from random people. Pwede niyo bisitahin si google. Remeber stupid questions would get stupid answers. Workout and proper diet hindi hard work lang or diet lang. Parang pera at pamilya lang yan hindi pwedeng wala yung isa, both ay mahalaga. Focusing on money walang family misersble, having family wala namang pera miserable pa din. Work on both.

"Don't count the days, Count the WORK!"🔥💯

BULKMODE On

This Guy nailed it💪🏻💯

This Guy Overcame Depression to Hit the Gym and Lose More Than 200 Pounds “It’s an amazing feeling literally becoming a new man."

✅Muscle Anatomy

Choose a body part each week to learn the muscles and movements. A helpful technique is to utilize your own body to learn that week’s muscles and the actions involved, by getting out of your chair and create actions for your own muscles. Look at a picture of the muscle, find it on your body, and picture how the muscle is contracting and what muscles are involved in the movement. Make the muscle contract and complete different actions that the muscle is involved in. If you can understand where a muscle lies and where it originates and inserts you can develop a better understanding of the movements associated with that muscle.

✅BULKING AND SHREDDING

Bulking and Shredding: What is it and is it for me

If you’ve picked up a muscle magazine at any point in your life, or spent some time browsing the web’s finest bodybuilding forums, you’re probably well aware of the basic concept of ‘bulking’ and ‘shredding’ (also known as ‘cutting’).

The idea is pretty straightforward — at any given time on your journey-to-jackedness, you’ll either be aiming to cut body fat or to build muscle. The idea being that it’s impossible to do both at the same time.

But what’s the real deal on the whole bulking/shredding thing? Is it everything it’s cracked up to be?

More importantly, is it the right approach for you to follow in pursuing your goals?

Can you build muscle and lose fat at the same time?

The standard argument

The standard argument in favour of bulking and shredding cycles is that, to lose fat (shred), you need to consume fewer calories than you burn off, while to build muscle (bulk), you need to consume more.

On the surface, this seems quite reasonable. After all, your body really does have caloric needs for its various functions.

The problem with the standard argument

Where the argument fails, is in neglecting to acknowledge that your body compartmentalises nutrients differently. The way calories are allocated to muscle and fat isn’t the same. This concept is referred to as “calorie partitioning.”

To build muscle, your body needs protein and energy (in the form of calories). But if your protein consumption is high enough, your body can derive the needed excess calories for growth from its own stored fat mass, and thus allow you to build muscle even in a dietary caloric deficit.

That’s why a keto diet has been shown to cause greater increases in muscle mass, and decreases in fat, than other diets.1

The truth — you can build muscle and lose fat at the same time

Contrary to what you might expect, there are actually many studies which show subjects losing fat and gaining muscle at the same time.

In one, overweight police officers lost 9.3lbs of fat and gained 8.8lbs of lean mass over a 12-week training cycle.2

In another, elite gymnasts were placed on a ketogenic (very low carb, high fat) diet, while also at a calorie deficit, for 30 days. The result? They reduced their body fat percentages to pro-bodybuilder levels (from ~7% to ~5%) while also adding around 0.9lbs of lean muscle mass in the process.3

In other words, both overweight individuals and those already highly trained and at low bodyfat percentages can lose fat and gain muscle at the same time, according to the scientific findings.

So, why would I want to bulk and shred, then?

Even though bulking and shredding aren’t the only ways of gaining muscle and losing fat, there are still some reasons why you might choose to follow these approaches. Here are a few:

Bulking allows you to feast

There’s something satisfying about being able to eat yourself full at every meal. While not every bulking approach will give you unlimited room to stuff your face, they will commonly give you an excuse to feast on some of your favourite foods, and know the joy of being well-fed at all times.

Shredding allows you to get the “bad” stuff over with in one go

Some people like to pull a loose tooth out in one yank, and others like to do all their dieting, cardio, and calorie counting in one go.

If you’d rather throw caution to the winds and forget all about this stuff for months at a time, then pay the piper with a monk-like diet down the line, bulking and shredding might be for you.

Bulking and shredding allow you to cycle your fitness routines easily

There are a lot of different elements to being fit overall, and it’s pretty difficult to try and maximise your training for each of these at once.

Gaining muscle, while training for a marathon, while at the same time training to compete in a powerlifting meet – it’s all a good way to make sure you end up meeting none of your fitness goals. It’ll may well get you injured, too.

Bulking and shredding cycles allow you to easily compartmentalise and cycle the different elements of your fitness regimen. A common approach is to focus on strength and size while bulking, and to focus on cardiovascular conditioning and endurance while shredding.

And why should I avoid bulking and shredding?

Of course, in addition to it not being necessary for muscle gain and fat loss, there are some other reasons you might want to skip the bulking and shredding approach:

You’re almost never at an ideal weight

When you’re bulking or shredding, you’re always either going to be chasing muscle while gaining fat, or chasing fat loss, often while gaining muscle. The only time you’ll be at something like an “ideal” weight is in the period at the end of one shredding cycle and before the next bulking one.

For a competitive bodybuilder, this would be contest season. For anyone else, it’s just a month or two out of the year.

Very rapid weight loss can ruin your health

It’s well known that rapid and dramatic weight loss, as seen with fighters trying to make weight, can ruin hormone balance and cause physical and psychological harm to the dieter. That should be a pretty clear cause for concern.4

Cutting means you put on weight more easily later

When you cut weight, especially for a long time, and rack up a large caloric deficit; your body tries to compensate by altering your metabolism so as to burn fewer calories5.

What this means in practice is that, following a shredding-phase, you’ll find yourself gaining fat more easily when you’re on your next bulking cycle.

https://www.google.com.ph/url?sa=i&source=web&cd=&ved=0ahUKEwjMvNLD7dfkAhWTPXAKHVe8DV0QzPwBCAM&url=https%3A%2F%2Fwww.puregym.com%2Fblog%2Fbulking-and-shredding-what-is-it-and-is-it-for-me%2F&psig=AOvVaw1QsyBQWiMGeJXxDWjFDkTe&ust=1568809656728091

1 https://jissn.biomedcentral.com/articles/10.1186/1550-2783-11-S1-P40

2 https://www.ncbi.nlm.nih.gov/pubmed/10838463

3 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3411406/

4 https://jissn.biomedcentral.com/articles/10.1186/1550-2783-9-52

5 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3943438/

Protein options for when you need.

✅What should a beginner do at the GYM?

Some say the hardest thing to do is getting the motivation to go to the gym, but once you get there for the first time its kind of intimidating to see that buff dude moving some serious weight or that shredded young lady with a body you wish you had. Well what has worked for me is approaching that big dude or the shredded chick and get assistance from him/her so that you know what they know and you could possibly become training partners and that will put you up to speed in no time! on the other hand you can simply get a personal trainer if you can afford one.

✅REFEED

Refeeds:
What:
A refeed is a tactical increase in calories, usually from carbohydrates to help with the physiological and psychological aspects of dieting.

_______
When:
Refeeds should be introduced and used as needed usually in the latter stages of dieting (its rare one would "need" one before 4-6 weeks of dieting). Low energy, less motivation, brain fog, no pumps in the gym, being "flat", all of these are indicators that a refeed is needed. These symptoms may coincide with rapid weight loss or stagnation.

___________

How?
For a refeed I typically recommend between
50-200g extra carbohydrates in the pre and post workout meals.
These should come from easily digested carbs such as rice, oats, cream of rice. I also like to include something tasty for sanity purposes; bagels, cereal, some fruit!
________

Who?
Generally the less carbs you are eating daily, the longer you’ve been dieting and if you’re on the low end of bodyfat the more likely it is you will benefit from a refeed.

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✅INTERMITTENT FASTING

How does Intermittent Fasting work?
Intermittent Fasting is a lifestyle change that the body will react to naturally when we "deprive" our body of calories by fasting. During fasting, our body will naturally burn our stored fats and sugar thus making us lose weight. Fasting should be straight, this will be your key to losing weight.
◇ How many hours do I need to fast?
There are different types of Intermittent Fasting depending on the hours you will fast. Here are some of the more common IF
1. 12/12 IF 12 hours fast 12 hours feed.
(This is for beginners or 1st timers)
2. 16/8 IF 16 hours fast 8 hours feed
3. 18/6 IF 18 hours fast 6 hours feed
◇ When can I start my Intermitent Fasting?
You can actually start anytime. To adjust your schedule properly, its best to start it with your first meal for the day. Lets say you plan to take your breakfast at 7am, you have a 12 hour window to eat until 7pm.
During the 12 hour window, you can eat whatever you want. Yes, you heard it right, whatever you want. But this goes back to the question, what is the main purpose of doing IF? If your goal is to LOSE WEIGHT, limiting your feeding window to THREE MEALS a day is suggested.
Three meals a day sound easy and sounds normal right? Breakfast at 7AM, Lunch at 12NN, Dinner before 7PM. The main goal here is to make sure you DO NOT EAT ANYTHING AFTER 7PM.
◇ What if I feel hungry after my feeding time, can I drink water?
During fasting window, you can only take three things: Water, Black Coffee (No Creamer No Sugar) and Plain Tea (No Flavor, No Creamer No Sugar)
◇ If I dont have any exercise and I will do IF, will it work?
Yes it will work but it will be slower.

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This💯✅

IS RICE THE BEST FOOD FOR BULKING?

Everytime is saw someone posting in a fitness group telling he is on bulking, people starts go to. Kanin bro! Madaming kanin! Whats with rice that people think its the way to get "bulky". Is it true that rice is the best food to be eaten to get bulky?

WHAT IS BULK WHEN IT COMES TO FITNESS?

Although bulk means "huge" or "bigger" we dont accept getting "FAT" as "true bulky" when your body fat goes 15% above im sorry i consider you fat. The goal in bulking is to promote "higher caloric intake" to easily promote "muscle growth" not "weight gain". People go obssesed about i need to go 80kg or 90kg or 200lbs so i have more muscle or im considered big and when i cut down i got more muscles. THAT IS PLAIN DUMB STUPID. I new a lot of guys who is at 130lbs looking way bigger than me "MUSCULAR" When im at 155lbs. Your weight doesnt necessary tell you that when you gain 40 lbs on your first year of lifting or 6 months it does mean you gain 40 pound of rock solid muscle.

SO WHATS WITH THE RICE THING.

When people hear bulk and cut its like this

BULK= MORE RICE
CUT= LESS RICE TO NO RICE
PEOPLE WHO THINK LIKE THIS = 🤦‍♂️
PEOPLE WHO JUST BELIEVE IN THIS=🤷‍♂️

Its like the persons body fat and muscle size is solely dependent on the effin rice!? People go think that when bulk you should go eat like its freaking fiesta everyday and its fine because your bulking and going fat is normal. ITS NOT! Averagely an offseason bodybuilder in 280 to 300lbs eats 600g of carbs to 700g of carbs in a day. 1 cup of rice is 45g to 60g carbs. Some people eat about 6 to 7 cups of rice in a day which is like 350 to 400g of carbs bukod pa yung ibang kinakaen nila which can also lead up to 600 to 700g of carbs in total. Meaning you are eating way more pound per pound than a bodybuilder who is more active than you and has more muscles than you thats why you get fat and heavy but not bigger but still lean!

MY TAKE

When you eat tons of carbs your body gets full with glycogen making you look bigger because the muscles are filled with water. It doesnt mean its muscle gain its just adds more volume in the muscle. Thats whey when you also remove some carbs you feel you lose muscle already but its just being deflated and flat because of the fewer glycogen.

Example. A deflated tire and tire full of air has the same molecules but the full of air looks way better. It doesnt mean the tire gets bigger or has more tire in it, it just looks bigger.

The goal is always to get bigger not just to be massive. Fat to muscle ratio always matter. Bulking is not to get heavy, its to improve more before you started cutting back while you are taking more calories to have more energy to lift better and heavier and to promote recovery more and growth not to go from this weight to this weight.

MY RECOMMENDATION

So is rice the best way to go bulk? NO! eating tons of rice to bulk is a "MYTH" increasing calories to go bulk is what truly should be done and not just go high on rice consumption. Although " eating more rice" increases total calorie intake but just thinking about eating more is ok, that "too much calories" wont make you go fat is completely stupid. Your protein and fats still has its role on bulking not just your carb intake. Some people even on the states dont eat to much rice and has other carb sources. When it comes to price its the cheapest way to get high amounts of carbs with low fat. But when it comes to overall bulk, any food would do as long as its optimal for your caloric intake that is necessary for your body to be on a bulk. What i can suggest is stop the thinking that you should go full blown on eating rice like it would turn you to a bodybuilder just because you feel bigger and heavier or stronger but you also get fat. Doesnt mean its bulking is you dont track macros, it doesnt mean its bulking its ok to get fat, it doesnt mean is bulking eating more rice is better, doesnt mean its bulking getting heavier is what only matters. Bulking is harder than cutting for me and more expensive.

When you learn to eat with quality which is kinda expensive. Now youre eating more quality food. The real bulk is when you optimize your metabolism to ingest more calories and gain more muscle while still remaining to be decently lean. For me personally its 12% bf to 13% max. When you go 15% up its not bulking anymore its wrestling😆✌. So when people tell you im just on a bulk and its taking them years? Thats not bulking thats an excuse on lack of discpline in food. Remember dont act like eating the same as a bodybuilder does would gonna make you end up like them. First youre not 250lb+ muscular your just half or less of them muscularly so your metabolism is just different even your genetics and activity level. Learn to count macros and stop going monkey see monkey do and ask people whats the best food for me? is this meal ok for bulk? bla bla bla its not how it works! Take time to learn as much as you take time to train. Dont let another stupid person makes you more stupid. Educate yourself.