KAbisyo ni MAster

20/02/2026

"FOODS TO EAT DURING CALORIC DEFICIT"

Kapag nasa caloric deficit ka, hindi ibig sabihin gutom ka lagi. Ang goal natin is to eat smart, stay full longer, at ma-maintain ang muscle habang nagbabawas ng body fats. Piliin mo yung foods na nutrient-dense, high in fiber, at mataas sa protein.

1️⃣ Protein (to build more muscles and make you full)
-Chicken breast
-Fish (tilapia, tuna, salmon)
-Lean beef
-Eggs / egg whites
-Tofu & Greek yogurt
2️⃣ Vegetables (low calorie, high volume)
-Broccoli
-Spinach
-Lettuce
-Cucumber
-Sayote, repolyo
3️⃣ Fruits (natural sweets, controlled lang ang portion)
-Apple
-Banana
-Berries
-Papaya
-Orange
4️⃣ Carbohydrates (energy source, tamang amount lang)
-Brown rice
-Oats
-Sweet potato
-Whole wheat bread
-Quinoa
5️⃣ Healthy Fats (small portions lang, calorie-dense)
-Avocado
-Nuts (almonds, peanuts)
-Chia seeds
-Olive oil
6️⃣ Drinks (zero or low calorie options)
-Water
-Black coffee
-Green tea
-Zero-calorie drinks (minimal lang)

REMEMBER, hindi pagkain ang kalaban kundi overeating. Control your portions, hit your protein, stay consistent, and trust the process. Fat loss is a discipline game, not a starvation game.

20/02/2026

"Cousin's Request Accepted"

Jesusa Gabaya-Gollasch

19/02/2026

"3 Most Important Things To Burn Fats"

1.) Stay Consistent sa Calorie Deficit
Hindi kailangan ng extreme diet, kailangan lang consistent.
Simple rule: Control your foods, control your body..

2.) Strength Training + Daily Movement
Weight training + galaw araw-araw = fat burning combo.
Hindi sapat ang diet lang, kailangan gumalaw.

3.) Discipline sa Lifestyle (Sleep + Control sa Cravings)
Puyat, stress, at uncontrolled cravings = fat storage.
Complete sleep, tubig, at tamang mindset = tuloy-tuloy na progress.
Fat loss is not only physical, mental game din yan.

Reminder:
Walang shortcut.
Kung gusto mo pumayat at maging fit —
Consistency sa pagkain, training, at lifestyle ang tunay na sikreto.

18/02/2026

"5 Reasons Bakit Hindi Pa Rin Nawawala ang Body Fats Mo (Real Talk)"

1.) Inconsistent Calorie Deficit
-Akala mo naka-diet ka na, pero minsan lang.
One day diet, next day cheat day agad.
Tandaan: Fat loss requires consistent calorie deficit, hindi pwede “diet today, bawi bukas.” Consistency ang tunay na susi.

2.) Hindi Mo Binabantayan ang Excess Oils at Sauces
- Kahit healthy food pa yan, kapag maraming mantika, mayo, gravy, at matamis na sauce . . . mataas pa rin ang calories.
Minsan ang diet mo okay, pero ang sawsawan at luto ang sumisira. Hidden calories are real.

3.) Weekend Overeating o “Deserve Ko ’To” Mindset. . . .
- Whole week ka nag-control, pero weekend sobra kain at inom.
Ang problema: 5 days deficit mo, nababawi ng 2 days na overeating.
Balance>reward mindset.

4.) Walang Progressive Workout o Kulang sa Galaw
- Kung same workout, same intensity, same effort . . same body pa rin.
Kailangan may progressive overload + daily movement (steps, cardio, active lifestyle).
Hindi sapat ang once or twice gym lang kung sedentary buong araw.

5.) Kulang sa Tulog at Stress Management
- Kahit maganda diet at workout mo, kung puyat at stress ka . . .mahirap mag burn ng fats.
High stress = high cortisol = fat storage (lalo sa tiyan).
Recovery, sleep, at peace of mind = fat loss support system.

Reminder:
-Hindi magic ang fat loss. Discipline + consistency + awareness = results.
-Hindi minamadali ang pagbabago ng katawan, inaaral at pinaghihirapan yan.

17/02/2026

Strength isn’t only built with weights. . .it’s built with purpose.

This photo beside my son inside the gym means more than just a workout session. It’s a reminder of our journey as a family. His older brother (photo below) was once a CKD warrior who went through one of the toughest battles and is now a newly kidney-transplanted survivor. That experience changed us forever. It taught us that health is not something to take for granted. . . it is something we must protect every single day.

Because of what our family went through, I made a decision as a father: I will guide my son to become a health and fitness enthusiast while he is young. Not out of pressure, but out of love. I want him to grow stronger, live healthier, and avoid the struggles his brother once faced. The gym became our bonding place, our safe space, and our training ground . . .not just for muscles, but for discipline, resilience, and a healthy lifestyle.

To every parent and every individual reading this:
Take care of your body before illness forces you to.
Move more, eat better, and live intentionally.
Fitness is not about having the best body . . .it’s about having a strong life and a healthy future.

Let’s build strength not only for ourselves but for the people we love.

13/02/2026

"FEEL THE BURN"

04/02/2026

03/02/2026

“My shining armor: women who choose strength every session.”

"FAT BURNING CARDIO"

Throwback pic. . .

30/01/2026

"Pyramid Bicep Hammer Curl Challenge"

29/01/2026

1st of '26
👌💪💪🙂

“First Fat Burning Session of 2026 💦
Not waiting for motivation—
Move, then motivation follows.”

28/01/2026

“Running clears the mind, lowers stress, and resets your mood.
Run for your body. Stay for your peace.”