u/Responsible_Cow_2543

Hello started working out on june 29 2026 pero homeworkouts lang until nagdecide ako na mag gym at around july 15 2026

My split is upper push pull rest lower rest

When it comes sa nutrition naman di ako nag weweigh ng foods kasi i think ill get to restrictive kaya intuitive diet lang (if marami ako nakain this day the next medj bawasan ko)

My foods are mainly 4x egg a day, rolled oats with greek yougurt and fresh milk tas banana, i do pair it with whole wheat na peanut butter (no salt no sugar), sa lunch and dinner naman i eat around 200g rice tas mostly ulam bahay (giniling, pork steak, shrimp). Sometimes i do a tuna salad

My workouts goes like this

PUSH
Incline bench press
Iso lateral chest press
Shoulder press
Butterfly pec dec
Seated lateral raise (mainly macontrol ko rather than standing)
Tricep rope push down
Tricep extension

PULL
Lat pulldown
Rear delt reverse fly
Bent over row (smith machine)
Shoulder press
Preacher curl/ bicep curl
Hammer curl
Shrug

UPPER (mostly shoulder+arms)
Shoulder press
Shrug ss seated lateral raise
Hamer curl ss tricep extension
Preacher curl
Rear delt reverse fly
Tricep rope push down ss rope curl

LOWER
Any squat machine
Glutes
Calf raises

I do these sets 4x8-10 sometimes the last 2 is a drop set then i apply progressive overload overtime

Any suggestion or recommendation? I know its been a month only pero baka may maimprove pa, specially sa belly part malambot siya hawakan does that mean maraming fats? Speciallynif nakaupo lumalaki siya hindi yun daw more on muscles