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Just Calis, Tarlac (2026)

14/12/2025

IS THIS TRUE ???
Ladies prefered "Left"
Men prefered "Right"

comment your vote 👇

What I usually hear from those who doesn't workout, they prefer the one on the left "beauty". Meanwhile, those in fitness community prefer the one on the right side "beast".

Most men appreciate the effort of another men. I get encouraged by a lot of my fitness buddies.
But with girls? NO, some young ladies are even disgusted when seeing this "beast" type of body.

These photos were taken in the same minute on different angles. The main difference: lighting and angle.

Calisthenics Street Workout Session December 12, 2025

08/11/2025

Nangangailangan ka ng mga pagkaing nakakatulong sa pagbuo ng muscle at lakas? Narito ang ilang mga pagkaing paborito ng mga bodybuilder:

*Mga Pagkaing May Mataas na Protein*
1. *Chicken Breast*: 3-4 ounces cooked, 26-30 grams protein
2. *Lean Beef*: 3-4 ounces cooked, 22-26 grams protein
3. *Isda (Salmon, Tuna, Tilapia)*: 3-4 ounces cooked, 20-25 grams protein
4. *Itlog*: 1 malit na itlog, 6-7 grams protein
5. *Greek Yogurt*: 1 tasa, 20-25 grams protein

*Mga Pagkaing May Complex Carbohydrates*
1. *Brown Rice*: 1 tasa cooked, 4-5 grams protein
2. *Quinoa*: 1 tasa cooked, 8-9 grams protein
3. *Sweet Potatoes*: 1 medium, 2-3 grams protein
4. *Whole Wheat Bread*: 1 slice, 3-4 grams protein

*Mga Pagkaing May Healthy Fats*
1. *Nuts and Seeds (Almonds, Chia Seeds, H**p Seeds)*: 1 ounce, 4-8 grams protein
2. *Avocado*: 1 medium, 3-4 grams protein
3. *Olive Oil*: 1 tablespoon, 0 grams protein

*Mga Pagkaing Nakakatulong sa Pag-Recover ng Muscle*
1. *Saging*: 1 medium, 2-3 grams protein
2. *Pineapple*: 1 cup, 1-2 grams protein
3. *Turmeric*: 1 teaspoon, 0.5-1 gram protein
4. *Ginger*: 1 teaspoon, 0.5-1 gram protein

*Mga Tips*
1. *Kumain ng 5-6 beses sa isang araw*: Para sa mga bodybuilder, mahalaga ang pagkain ng sapat na pagkain sa buong araw.
2. *Piliin ang mga pagkaing may mataas na protein*: Ang protein ay mahalaga para sa pagbuo ng muscle.
3. *Uminom ng sapat na tubig*: Ang tubig ay mahalaga para sa pag-recover ng muscle.

Sana makatulong ito!

08/11/2025

Tuyo, itlog, noodles tapos buhat ng semento. Karne muna tayo ngaun.

The Philippine National Railways (PNR) originated from the 1892 Ferrocarril de Manila-Dagupan, evolving through the Manila Railroad Company into the PNR in 1964. At its peak, the PNR operated a network spanning from San Fernando, La Union to Legazpi, Bicol, a route of over 1,100 km. The current longest operational route is the Tutuban to Calamba line, though ongoing projects like the North-South Commuter Railway (NSCR) are set to extend and modernize the system, with the full NSCR eventually forming the longest rail line in the Philippines.
PNR History
Spanish Colonial Era (1875-1898): Construction began with the 1892 opening of the 195km Manila-Dagupan line.
American Colonial Era (1898-1946): The line expanded into the Manila Railroad Company (MRR), which further developed the network, extending it north to San Fernando, La Union, and south to Legazpi, Bicol.
Post-War Decline: The MRR was heavily damaged in WWII, and while some services were restored, neglect, natural disasters, and issues with informal settlers led to significant service reduction and infrastructure damage, especially after the 1990s.
PNR Formation: The Manila Railroad Company was officially renamed Philippine National Railways (PNR) in 1964.

08/11/2025

Phipconstruct 2025

Mcken, a Philippine company specializing in artificial turf and other landscaping products, was founded in 1987, bringing a "best quality" approach to its projects and acting as an exclusive distributor for JD Products like artificial grass, decking, and gym equipment. Since its establishment, Mcken has emphasized a tailored, bespoke installation process for turf and decking, focusing on precision and craftsmanship for residential, commercial, and architectural projects.
Key aspects of Mcken's history:
Founding Year: 1987.
Parent/Partnership: Exclusive distributor for JD Products.
Specialization: Artificial grass turf, artificial plants, wood plastic decking, rubber flooring, and gym equipment.
Approach: Tailored, bespoke installation focusing on precision and craftsmanship.
Services: Provides services for residential, architectural, and interior design projects, among others.
Location: Based in Quezon City, Philippines.

08/11/2025

Philconstruct 2025

About Republic Cement
We are the Republic Cement Group, composed of Republic Cement & Building Materials, Inc., Republic Cement Mindanao, Inc. and Republic Cement Services, Inc., the proud makers of the country’s best-quality cement and building materials under the brands – REPUBLIC, FORTUNE, RapidSET, Kapit-Balay, MINDANAO, and wallMASTER, manufactured at seven strategically located sites across the Philippines that offer the widest supply footprint to serve the needs of our rapidly developing economy.

Founded in 1955, Republic Cement has been a partner in the Philippines’ transformation for over 65 years as a building materials company and a key contributor to nation-building. Republic Cement continues to supply quality cement to the local market, in order to meet the demand for high-quality construction materials.

With five strategically located plants and one grinding station, Republic has a total cement capacity of 9.7 million tonnes per annum.

Republic is backed by the global expertise of CRH, a leading building materials company with main headquarters in Dublin, Ireland and Aboitiz, a diversified Filipino business conglomerate recognized as one of the best-managed organizations in the country and in Asia.

Together, we are creating a strong platform for future growth, as we endeavor toward becoming the best-managed building materials business in the country and, ultimately, building a stronger Republic.

07/11/2025

Here are some high-protein foods that can help with bodybuilding:

*Animal-Based Sources*
1. *Chicken Breast*: 3-4 ounces cooked, 26-30 grams protein
2. *Lean Beef*: 3-4 ounces cooked, 22-26 grams protein
3. *Fish (Salmon, Tuna, Tilapia)*: 3-4 ounces cooked, 20-25 grams protein
4. *Eggs*: 1 large egg, 6-7 grams protein
5. *Greek Yogurt*: 1 cup, 20-25 grams protein
6. *Wheat Protein*: 1 scoop, 21 grams protein
7. *Turkey Breast*: 3-4 ounces cooked, 24-28 grams protein

*Plant-Based Sources*
1. *Legumes (Lentils, Chickpeas, Black Beans)*: 1 cup cooked, 15-20 grams protein
2. *Tofu*: 3-4 ounces cooked, 9-12 grams protein
3. *Tempeh*: 3-4 ounces cooked, 15-18 grams protein
4. *Seitan*: 3-4 ounces cooked, 21-25 grams protein
5. *Nuts and Seeds (Almonds, Chia Seeds, H**p Seeds)*: 1 ounce, 4-8 grams protein
6. *Quinoa*: 1 cup cooked, 8-9 grams protein
7. *Protein Powder (Pea, H**p, Brown Rice)*: 1 scoop, 15-25 grams protein

*Other Options*
1. *Cottage Cheese*: 1 cup, 28-30 grams protein
2. *Protein Bars*: Varies, 10-30 grams protein
3. *Milk*: 1 cup, 8-9 grams protein
4. *Shrimp*: 3-4 ounces cooked, 19-22 grams protein

*Tips*
1. *Combine Plant-Based Sources*: Pair legumes with whole grains for complete protein.
2. *Space Out Protein Intake*: Aim for 20-30 grams protein per meal.
3. *Choose Lean Sources*: Opt for lean animal proteins and plant-based options.
4. *Consult a Professional*: Talk to a registered dietitian or healthcare professional for personalized advice.

November 7, 2025 Calisthenics Street Workout Session

24/10/2025

Pandesal! 🇵🇭 The classic Filipino bread that's a staple in many households. Here's a simple recipe to make delicious pandesal at home:

*Ingredients*
- 2 cups all-purpose flour
- 1/2 cup warm water
- 1/4 cup sugar
- 1/4 teaspoon salt
- 1/4 teaspoon instant yeast
- 1/4 cup vegetable oil
- 1 egg, beaten (optional)
- Breadcrumbs (for coating)

*Instructions*
1. *Mix Dry Ingredients*: Combine flour, sugar, salt, and yeast in a bowl.
2. *Add Warm Water*: Gradually add warm water, mixing until a dough forms.
3. *Knead the Dough*: Knead for 10-15 minutes until smooth and elastic.
4. *Rest the Dough*: Let it rise in a warm place for 1-2 hours, or until doubled in size.
5. *Shape the Dough*: Divide into small balls, about 1 1/2 inches in diameter.
6. *Coat with Breadcrumbs*: Roll each ball in breadcrumbs to coat.
7. *Proof and Bake*: Place on a baking sheet, proof for 30 minutes, and bake at 375°F (190°C) for 15-20 minutes, or until golden brown.

*Tips*
- *Use fresh yeast*: Ensure your yeast is active and fresh for the best results.
- *Don't overmix*: Mix the dough just until it comes together, then knead gently.
- *Serve warm*: Enjoy your pandesal fresh from the oven, or toasted with butter or cheese.

Pandesal is perfect for breakfast, snacks, or as a side for your favorite Filipino dishes. Try it with coffee, hot chocolate, or your favorite filling!

October 24, 2025 Calisthenics Street Workout Session

21/10/2025

iiiihhhh, hirap huminga hahaha 🤣

Here are some effective marketing strategies for coffee shops:

*Online Presence*
1. *Social Media*: Leverage platforms like Instagram, Facebook, and Twitter to showcase your coffee shop's ambiance, menu, and promotions.
2. *Website*: Create a user-friendly website with online ordering and payment options.
3. *Reviews*: Encourage customers to leave reviews on platforms like Google, Yelp, and Facebook.

*Customer Loyalty*
1. *Loyalty Program*: Implement a rewards program that offers discounts, free drinks, or other perks.
2. *Personalized Offers*: Send targeted promotions and discounts to loyal customers.
3. *Events*: Host events like live music nights, book clubs, or coffee tastings to build a sense of community.

*Local Marketing*
1. *Partnerships*: Collaborate with local businesses to offer joint promotions or discounts.
2. *Community Involvement*: Sponsor local events or charities to increase visibility.
3. *Word-of-Mouth*: Encourage customers to share their experiences with friends and family.

*Menu and Pricing*
1. *Unique Offerings*: Develop signature drinks or menu items that set your coffee shop apart.
2. *Competitive Pricing*: Monitor competitors' prices and adjust yours accordingly.
3. *Specials*: Offer limited-time promotions or seasonal drinks to keep customers engaged.

*Email Marketing*
1. *Newsletters*: Send regular newsletters with updates, promotions, and events.
2. *Exclusive Offers*: Provide email subscribers with exclusive discounts or perks.
3. *Feedback*: Collect feedback from customers through surveys or email campaigns.

*Influencer Marketing*
1. *Partner with Influencers*: Collaborate with local influencers or coffee enthusiasts to promote your shop.
2. *User-Generated Content*: Encourage customers to share photos or reviews of your coffee shop on social media.

*Other Strategies*
1. *Optimize for Mobile*: Ensure your website and online ordering system are mobile-friendly.
2. *Content Marketing*: Create engaging content like blog posts, videos, or podcasts about coffee, lifestyle, or culture.
3. *Data Analysis*: Track customer behavior, sales, and marketing effectiveness to refine your strategies [1][2][3].

19/10/2025

Happy Birthday Boss Rick!
Friday workout buddy, pagpalain ka ng 100 burpees, 200 push ups and 50 pull ups. 🤣

Ube Halaya Recipe:

*Ingredients*
- 2 cups grated ube (purple yam)
- 1 can (14 oz) condensed milk
- 1/2 cup granulated sugar
- 1/4 cup butter, melted
- 1/2 cup evaporated milk
- 1/2 teaspoon vanilla extract
- Grated cheese or latik (optional, for topping)

*Instructions*
1. *Cook the Ube*: Steam or boil the grated ube until soft. Mash or blend until smooth.
2. *Combine Ingredients*: In a saucepan, combine mashed ube, condensed milk, sugar, and melted butter.
3. *Cook the Mixture*: Cook over medium heat, stirring constantly, until the mixture thickens (about 20-25 minutes).
4. *Add Evaporated Milk*: Gradually add evaporated milk, stirring continuously.
5. *Add Vanilla Extract*: Stir in vanilla extract.
6. *Cool and Serve*: Transfer to a serving dish. Let cool and set. Top with grated cheese or latik, if desired.

*Tips*
- Use fresh ube for the best flavor and color.
- Adjust sugar to taste.
- Serve chilled or at room temperature.

Enjoy your delicious Ube Halaya! 🎉

Just Calis

14/12/2025

08/11/2025

08/11/2025

08/11/2025

08/11/2025

07/11/2025

24/10/2025

21/10/2025

19/10/2025

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