Share niyo mga diet food niyo down sa comments below! Sana marami kayong natutunan. Please LIKE, SHARE And SUBSCRIBE! - Jacob A. ⚡️ 💪🏻

As for me, yung trick lng talaga sa pag bawas ng timbang kahit walang exercise is just removing all the junk foods, fast foods, at walang chichirya (chips, sugary sweets etc). I went from 180lbs to 155lbs. in like 4months just going back to basics, I mean, whole home cooked food. Pag morning, usually oatmeal na may fruits, or a slice or 2 of whole wheat bread, then pag lunch, usually rice at fish/chicken (home cooked), for dinner, rice at veggies. Minsan may pork parin. Snack kamote, or kahit skyflakes nalang. Yung kinut ko lng talaga is yung fast foods. Laking tulong talaga nung tinanggal ko yung fast foods sa food intake ko. Kaya namomoblema ako dati pag kakain sa labas kasi puro fast foods unless you go for healthy options which is kinda expensive. Yung problema nalng if pure diet and walang exercise is hindi firm yung arms mo, payat ka nga pero mukhang sakitin ka. The best parin is diet with exercise.

I'm 82KG to 74KG for just a month very effective po. Nag alternate fasting ako in a month. 13 Hours akong di kakain and 2 Hours akong kakain, kahit anong food kakainin mo sa 2 Hours okay lang but sakin instead of mga food na kakainin mo is more on green leafy vegetables. I sleep at 7:30 PM and gigising ng 5:00AM. For one hour mag jogging ako. Very effective!

Nanonood ako tas bigla naman lumabas yung ads ng chicken ng jollibee. HAHAHAHAHAHAHAHAHA

I'm slowly having my dream physique, thankyou sa mga tips coach.

I just found out about your channel today. I'm pretty sure I'll be consistent in watching your videos as well. Thank you, coach! Your videos are very informative and helpful.

Already loose 5kg in just a month, thank u coach! Silent viewer here

Before covid, hindi talaga ako nag-eexercise kase monday to saturday pasok ko. Nung nag-start yung quarantine, dun ako nag-exercise. Ang sarap sa pakiramdam!

Thank you so much, coach! Been doing your tips since last year until now and I was able to lose 11kg (in a slow progress!). It helps me cope up as an athlete as well 🙏

Iba diet plan ko, I weighted 89.9 but after 4days of that diet plan naging 94.2 na without exercise. Just sharing :))

Newbie here but I guess I’m lucky enough to have found the best virtual coach! Please wag ka magsawa magupload coach, and mabuhay ka ng matagal na matagal 🤣🙏🏻

Di nyo lang alam kung gaano ka importante ito sa buhay natin, lalo na pag diabetic ka, kailangan talaga ito, Salamat sa video🙏👍

Although im new here, i got the best tips from you, coach. Thank you.

Whole Oats and almond milk highly recommended. I make overnight oats with it. Also I try to limit my dairy consumption. Mas mahal lang yung almond milk pero malaki tulong niya sa pag pabawas ng bloating and fat

Very informative 👏 now I can plan my meals since back to office na ng June I need to fit in my old clothes 😅 Thanks for the TIPS

sobrang nakakatulong to coach grabe, dati naiignore ko mga videos mo dahil akala ko wala lang. pero nung inintindi ko, grabe ka pala coach! God Bless you coach, Salamat po! 💙

Coach, Salamat. Your videos are very educational and brought back my motivation to be healthier. Calorie deficit and healthy diet (macros being tracked) help me a lot.

Sir can you rate my Calories in and out base on my experience? In the morning, I ate, Calories in: *1 fried chicken (always leg part) *1/4 cup of rice *2 cups of water ... Calories out: 2 hours of exercise (no equipment) *2 minutes plank *5 sets of 15 sit ups *5 sets of 15 abdominal crunches *5 sets of 15 leg raise *5 sets of 15 single leg raise ( left then right ) *5 sets of 15 push ups *5 sets of 15 wide arm push ups *40 seconds arm stretching *4 cups of warm water ( half cup of hot water and half cup of normal water ) *After that exercise, I take a warm bath ... Sa tanghali: *Fried fish or gulay ( lutong ulam ) *1/4 cup of rise *3 cups of water *No work out ... Sa gabi ako napaparami kumain May sitsirya pa. But I do my best every dinner na pilitin hindi dumami makain. Binubusog ko na lang sarili ko sa tubig. ... Worth it din po ba mag exercise sa gabi? Para kasing gusto ko mag work out after dinner. ... Any suggestions? Sana po mapansin.

Just listening to your advice coach about calorie deficit and how to manage calories in and calories out, i was able to lose 23 kilograms or 50 pounds from 97 kilos to 74 in just 3months thanks for the free knowledge coach

Salamat coach. Im 5'4 and 80 kilos right now and i dont know how to, start to loose weight. Pero sa mga nrinig ko po sayo my natutunan nko. Last time n hnd po proper ung pag didiet ko is nag karoon ako ng alopecia. Pero ngaun my knowledge nko dhl sa mga sinabi nyo for sure magiging ok npo ung journey ko sa pag loose ng weight. Salamat po

Thankyou sa mga tips coach im getting close to having my dream body

Thank you so much Coach! Hnngg been following you for a while and sobrang spot on ng mga workout and diet tips mo!

Thanks for the info . Nka lowcarb diet po ako almost 2 months na and twice a week running around 5KM to 10KM then everyday homework out :)

dati akong 75kls ngayon 62kls nalang dahil sa panonood ko sayo salamat coach!

The cheapest protein that I eat are eggs, tofu and mung beans (munggo) and I usually eat oats for breakfast and post-workout. Sobrang sarap.

Thank you for this Coach! I will save this video. 👍🏻👍🏻❤️

Pag si sir jacob alava ang nag vlog pag dating sa diet sure ball papayat kayo makinig lang at wag laging sobrahan ang pagkain gaya nga ng sabi ni sir jacob okay lang na nageenjoy ka pero wag sobra sakto lang.

Thank you so much being a frontliner is never easy yung buong focus ko nsa work tlga saka sobra pagod pero dahil sa mga to namamanage ko ung diet ko kasi kailngan kp din alagaan sarili ko

Every 10 mins of watching Jacob's videos burns roughly 50 calories

Hey Jacob! I love the video but you mentioned you have "dry" chicken breast (5:38). As a home cook, you probably overcook your chicken breasts because they're supposed to be very juicy done right haha try baked chicken with your favorite herbs, a little salt, and a knob of butter baked at 220 C. Goes a long way with flavor and probably not much fat to gain from that tiny amount of butter. Just my two cents!!!

Coach, dagdag ko lang po regarding sa eggs. Myth lang po yung masama sa cholesterol eating too much eggs. Wala pong studies na nagsasabi nun and yung nataas is good cholesterol at walang dulot sa body. In fact, marami pong mga doktor na nag aadvise at kumakain mismo ng 3-4 eggs a day. Napaka informative po ng channel na ito. Subscribed!

Sobrang dami namin natututunan. Dumating na sa point na lahat ng video mo naka sa save sa download youtube ko lalo na pag wala akong internet connection 💓

silent viewer mo ko coach!

Very informative and helpful as always! thanks coach!

Salamat... Sa Ganitong Content Coach.. Malinaw At Napaka simple

Thank you so much sir. Panoorin ko tlga mga vids mo, para mas lalo akong ma-inspire magbawas ng timbang. Daming learning at di boring ung mga vids. 👍👍

Alrdy added to my grocery list. Thanks coach! More informative weight loss tips to come 🙏

Im 27lbs overweight and I want to have a physique like yours... My question is, should I lose weight first before building muscle or can I do both of them together?

Grabe From 110 to 80 ako 24th Day ko palang Omg! CALORIE DEFICIT is a Must ♡

Thank you for this informative video. I don't see why some people disliked this video even it's informative, helpful and you get it for free. Mga tao nga naman talaga! Anyway, thanks again. New subscriber here. 😊

Thanks for the tips coach! Next time sana gawa naman po kayong guide about how to lose weight and gain muscle at the same time po! Thank you!

What exercises would you recommend for us that we can do while we're in the office? Thank you Coach. Love you

Best video for me at the moment. Wala na me time mag-exercise kasi super busy, thanks for this video Coach.

This is exactly the reason why alot of people find it hard to lose weight. Its the lack of stimulating or diverse meals. Its always egg whites, vegetables, chicken breasts, fish, etc. Losing weight happens in the kitchen, not in the gym. And if these bland meals are all we have in the kitchen, then losing weight pretty much becomes a chore rather than a goal.

Coach paturo naman mag calorie deficit sa my fitness pal. Ang hirap po kase gamitin nung app nakakalito diko po matrace maayos yung food na kinakain ko

Thanks for the tips! I'm already in a calorie deficit and this is really helpful!

I eat once a day a meal.sobrang effective from 86 kl to 57 yessss

No need na kumain,busog na ako kay coach manuod❤

Thank you coach for more detailed ideas! 👌Keep up the good work coach.

very informative as always. thanks coach!

Been Watching your videos for a while coach. Napaka effective ng advices mo. Kudos! 😊

I've been eating this foods with Intermittent diet and Exercise. I've lost 6 kg in just one month. 😍😍😍

Laking difference ng 90% ground beef sa regular na ground beef. Night and day!! 👊👊

Watching Jacob's Videos while exercising in the morning burns calories

No bullshit video and filled with info that is very easy to digest 👌 let's go notification squad!

FROM 118 KG TO 107 KG TO 99KG TAPOS NGAYON 102KG AKO ULIT. MALAKAS AKO SA WATER COZ IM DOING IF (16:8) .. IM DOING DANCE EXERCISE SINCE MARCH... KASO NAG STOP AKO FEW MONTHS AGO KASI NAG BLEED AKO.. I FOUND OUT NA MAY CYST AKO SA OVARY..NAG STOP MUNA AKO MAG EXERCISE.. BUT CONTIONUS ANG IF KO (16:8) THIS VIDEO IS A BIG HELP FOR ME ! THANK YOU FOR THIS! .

Can you exercise when you just went from flu and common colds? I still have a little bit symptoms of colds

Solid content as usual! Thanks, coach!

Still watching this kahit nababa na timbang ko 😊 Ito mga foods na solid para d gutomin pero masarap parin tlaaga ang unli chicken hehehe.

just started watching your videos, pabalik na ako sa goal ko na pumayat at bumalik sa dating katawan. Just want to say that your videos are very informational and practical kasi siguro nasa Philippines din ako. Kudos bro, keep up the grind! just subscribed, thanks!!!

If I'm a beginner at working out, which would you recommend to be a better choice; cut or bulk?

GAWA NAMAN KAYO NG VID COACH IF PAANO MAG TIME MANAGEMENT!! INCOMING COLLEGE STUDENT NAPO KASI AKO E, BAKA MAHINTO NA AKO SA PAGWOWORKOUT

Worth the wait for this video. It's really informative 😁. Babalik-balikan ko ito. Thank you, Coach Jacob A.

Thanks for sharing this video.... Hope it helps me with my body trimming. God bless

Thank you coach . Na motivate ako for wieght loss. 🥰🥰

lunch q knina 1pc potato ginisa q sya sa bawang@sibuyas at hinaluan q ng 2 eggwhite inalis q yung egg yolk with pepper and salt to taste,

Century Tuna Flakes, Hardboiled Egg, and Calamansi Juice, okay na ako kahit walang pork. 😁 Wheat Grain pwede pa rin. I have straight legs and arms. Ang katawan ko lang and concern dahil malapad yung side body ko. Shirataki Rice, medyo expensive. Bili na lang ako ng Unmeat package nuggets. 😁

I prefer your advice even asa uk ako, kasi precise and talaga need ko to. Thank you po!

Solid ka coach salamat, 85 kg ako nag start work out and diet now 69 nlng. Target ko 65kg slamaat informative tong vids mo and halos halos yan gnawa ko

Nice, food panda and Mobile games ang lumalabas na ads sakin, lmfao. Anyway I was a former martial artist, and now I am somewhat sedentary. Constant crash dieting and water weight cutting ruined my metabolism. I surely needed this.😂

Coach bago po ako sa vlog nio. Yes po ala ako time mag work out. Very helpfull po ito salamat.

Coach at first I opted to drink din Almond milk kasi di ako pwede ng normal lang na milk cos of hyperacidity. I stopped drinking din soya milk naman cos overtime nagdedevelop ng fats sa chest area. So I opted for almond milk. Pero later I learned na it uses a lot, lots of water to process it. Leaves a lot of carbon footprint. So na-guilty ako 😅 I stopped drinking milk nalang.

Thank you for sharing sir nag enjoy ako sa video mo

Thanks po dito. Super dami kong natutunan kaya napa subscribe na rin ✋🥺💖

new subscriber..ang galing niyo po, informative at galing magsalita..na dedeliver mo po ng maayos..

Napadaan lang here. I am a new subscriber here. Thanks for suggesting foods to eat. This is very informative.

tagal ko ng hinintay to coach, thank you!

Kainis naman ang patalastas .. pagkain pa talaga .. naglaway naman ako ...

Very well said.. Learned a lot..Thanks..🙏

Very informative. Thank you.

Nasa egg yolk ung 9 types ng amino acid tsaka ung yolk ay good cholesterol naman un kaya goods lang un kinakain ng mga nag papa bulk gain ng muscle ........

grabe ang galing...new subscribed po ako...loud and clear bawat detail na sinasabi nia ma iintindihan mo talaga...more power po sa KZfaq nio and god bless po and your family❤️

Salamat sir idol s mga tips nio sinusunod ko po mga advice nio.slamat po s pagmotivate s mga katulad nmin gusto magpahealthy ng katawna malaking tulong po ito smen lalo n skin.gumgawa nrin po ako ng mga video regarding sa aking fitness journey hope mavisit mu po channel ko nd massuport mag 3 months ko ntin po ginagawa nag LOW CARB NAD INTERMITTENT FASTING,,Sna po makapag painspire din ako s mkakapanood ng mga bago ko uploads.salmat po

Bumibili nman ako ng diet food coach hindi ko lang talaga kinakain hahaha... Thanks for sharing this vid. Na inspire akong mag diet

halos daily meal ko boiled eggs pag breakfast....shake pag lunch (oats, soy isolate, non fat milk)...snack tea lang or black coffee..tapos pag dinner chicken breast naman then shake ulit...very strict naman ako sa diet pero di ko alam bat mababa yung results....di ako masyado kumakain carbs pero minsan pag may binigay na pagkain alam nyo na...sinusubukan ko naman calisthenics pero mas nag eenjoy kasi ako mag running kaya dun ako nag focus...minsan 10km 15km pag di ako tinamad mga 25k - 30km ang takbo ko pero malakas maka bawas sa weight pero more on water ang nawawala sakin pero nababawi din agad yung weight ko kasi malakas ako uminom ng tubig....lately lumipat ako sa sprinting ( mga 10-20 mins or hanggang ma bonked ako haha )kasi mejo wala na result ang running, puro endurance lumalakas sakin...ayun waiting pa ako sa results ng sprinting kung magiging effective sya kasi di talaga ako mahilig mag buhat buhat di ako nag eenjoy sa weights tska sa repititive exercises...balak ko din subukan mag swimming tska cycling para may cross training ako di puro takbo lang

Hoping to mee you coach! Dami ko po natututunan lagi. Quarantine lang ako ng simula magsubs. Mga april pero di ko na matigilan. Thank you po!

Thankyou so much will try my best to balance diet and exercise at the same working from home and taking care lf my kids

Sobrang nakaka relax ng boses mo also sobrang helpful and educational ng vids

salamat Jakob, i learned a lot! 👍🏼 iwas iwas muna ako sa donuts 😊

Umabot ako ng 70 kls.sinunod ko payo mo now 65kls.ako,thank you❤

Naiinspired na ko ulit. Plan to join to the gym na this year.

Dami ko natutunan sau sir inapply ko macro sabay gym ko grabe effective😊

Thank you for thus vid coach..I learned a lot about this.. Keep it up coach..God bless

Hey coach can u make a tutorial full body exercise dumbbell only

Thank you Sir sa info Very helpful Po Nice 👍

Nagimprove physique ko coach kakapanood sa mga tips mo. Salamat ng marami coach!!!!

Pwede din pamalit sa almond milk coach skim milk. Medyo mababa kasi sa protein yung almond.

Coach gawa ka naman vids ng mga healthy food options para sa mga mahilig mag food delivery :D

Road to 200k leggo! Been here since before 10k! Yaaay

Subscribed! Nice, well explained. Thank you Coach haha di nakakasawa panoorin kasi ang cute nya rin 😝😝