Bryan Bacaoat Fitness

30/03/2026

You don't have room for more weights…

Does this mean you can't make any more gains?

No! It doesn’t! There are a few methods you can use so you can keep making progress even with limited equipment.

One such method is the rest pause sets.

Rest pause sets are when you do a set and once you can't do anymore, rest 5-10s and do as many reps as you can.

Repeat the process until you can't do 3 reps anymore.

For example, let's take the DB bench press. Say you get 12 reps. You rest for 5-10s then go again. Second set you get 8. You rest another 5-10s then do a 3rd set and say you got 5. You do a 4th set and you only get 2 reps.

After the 4th set, rest your normal 2-3minutes then do another rest pause set.

I recommend doing around 1-3 rest pause sets per exercise depending on how you feel and the exercises you are performing.

Give it a go to make your workout more intense! Comment below if you have any questions

25/03/2026

Finding the time to workout can be hard.

You have a life; work, family, and other non-fitness hobbies you want to make time for.

Working out does not have to take hours. In fact, you can get a good quality workout in under 1 hour.

Here are a few tips that you can use so you can save time and still get your workout in.

Tip 1: Supersets. Supersets are where you do one exercise back to back with little to no rest in-between exercises and rest after you've done both exercise. The most effective way to use supersets are antagonist supersets.

Antagonist supersets mean you do opposite muscle group. For example, you pair the bench press with a pull up. While one muscle group is working, the other is resting.

Tip 2: Use exercise variations where you do both sides of your body at the same time.

For example, doing a barbell bicep curl as opposed to a single arm bicep curl.

Doing 1 side at a time, especially in multiple exercises, might not seem long, but it can add up.

Follow to get more simple, no BS fitness and life tips

23/03/2026

High protein pizza review:

My wife and I have been dieting since the beginning of Feb. We have a trip mid April so we were planning on dieting till then.

Pic 1: We saw these Protein Pizza on sale at Coles, $10 each so we spent $20.

Pic 2: Macros of pizza. 1 serving is half the pizza. We had 2 so we split both pizza. In total we had a "whole" pizza. Half a pizza was only 256 calories so in total we had around 550 calories for eating a "whole pizza". We got 52g of Protein, 32.8g of Carbs, 19.2g of Fats and enough fibre to help you sh*t yourself.

Pic 3: The pizza on baking tray. As you can see, it's small. I added high protein, low fat cheese on top to help increase protein further.

Pic 4: The final product.

My opinion- The taste was okay, price not on sale is $13 each.

Macros wise they were good. High protein, lower fats and carbs so it’s macro friendly if you’re dieting. Don’t expect this pizza to taste like a real pizza cause it won’t.

The pizza is good if you're dieting and want lower calorie pizza. If I weren't dieting, I wouldnt buy this. I'd get myself pizza pizza.

So overall, taste is okay and macros are good for dieting. Price is steep but what pre-made high protein alternatives arent?

21/10/2020

This one is a little different. It’s more so for people looking to get into the fitness industry. In this snippet, I talk about the two most structures to train people face to face in Australia. If any aspiring face to face PTs want to know more, feel free to comment or DM me!

https://youtu.be/qA5MDtDmyw4

20/10/2020

I’ve talked about walking before but it’s so underrated and effective that I’m going to again. When paired with a strength training program and a nutrition program, walking can be an amazing tool to compliment your training program.
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It’s a way to increase NEAT(non-exercise activity thermogenesis),it’s the scientific way of saying calories burnt during unplanned exercise, improve recovery (more blood flow around the body) and overall a relaxing experience. To watch the full Vlog, click on the link below

https://youtu.be/qA5MDtDmyw4

19/10/2020

When it comes to long lasting body composition change, there must be a hierarchy of importance.
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In this quick video, I talk about the hierarchy I follow. This isn’t just “my opinion” but also the opinion of the best coaches in the world. Coaches such as Sebastian Oreb (Australian strength coach), coach to the strongest person in the world. So it’s legit.

Link in bio down below if you want to watch the whole vlog!

https://youtu.be/qA5MDtDmyw4

18/10/2020

I’m back on YouTube with a quick update on my training routine now that I’m working a 9-5 role. In the Vlog I talk about how I had to re-structured my training in order to continue making progress in the gym.
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Moving from a full time personal trainer role, where hours are weird and you have a lot more flexibility with when your worked, to an office job, where there’s set times I have to work, was challenging at the start.
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My hope for people is that they can get some nuggets from the Vlog and implement it in your lives to live a healthier life.

Hello and welcome to the first Vlog in the series titled- How to make training as a 9-5 worker. In this video series, I talk about how I re-structured my lif...

14/10/2020

A podcast episode that’s a little different than others. Some fitness related, others not so much. Check it out💪🏻