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Tik Rosquillo
This is How I Came Back Stronger After a Knee Injury

Tik Rosquillos Stats When We Talked with Him 💪

24 years
175 cm
(5 ‘9)
62 kg
(137 lbs)

Follow Tik on Instagram

Hi! Tell us about yourself and your training

Hi! I’m Tik Rosquillo and I am a group fitness instructor from the Philippines. I have always been in love with fitness and training since I have started dancing hip-hop way back 2011. Its importance in enhancing physical capabilities and making dance better made me want to pursue a career in the fitness industry since I grew fond of the human body and movement and strengthening along the way.

Pre-COVID, on my non-teaching hours of barre classes at PlanaForma (@planaforma) and bootcamp classes at The Movement Studio (@wearetms), I dance with PadyakPH (@padyakpinasmovement), a house dance community here in Manila and regularly take dance classes in Nudefloor (@nudefloor) to get myself still moving.

If there is something that most people, especially my clients, always ask me about weight loss, I would always give them the same answer all the time: Caloric Deficit is the key to success!

Describe a typical day of training

Ever since I have started strength training, I have fallen in love with deadlifts and I could leave the gym happy and satisfied anytime as soon as I get those deadlifts in.

“Whether small or big, progress is still progress”. I believe that more than achieving a certain goal, we should have a constant mindset of celebrating our small wins.

For someone who has a fast metabolism like me and is on the go all the time from all my workload plus added cardio from dancing, bulking up has been a forever struggle.

So in order to gain mass, I have to feed myself to reach my target calories per day and I partner with it my six times a week lifting at the gym. But because of the lockdowns due to the pandemic, I have been religiously doing my training at home.

I try my best to have enough sleep before training and make sure my mass gainer is ready. Post workout, I’ll eat, rest and prepare for my classes since everything now went online.

Ever since I have started strength training, I have fallen in love with deadlifts and I could leave the gym happy and satisfied anytime as soon as I get those deadlifts in.

But of course, my program says to balance all of the functional movements so the more I love pulling movements, I do share the same amount of love and passion for the pushing and the rest.

How do you keep going and push harder?

Accountability! The saying “No man is an island” is definitely true but can be overcome with a strong willpower and accountability partners. People who will push you and motivate you that things will get better as soon as you take the plunge. But I do believe also in how our mental health affects our training so I do take it easy sometimes and just enjoy life by just talking to friends, family, watching tv, reading, playing games, etc. that is not training related but definitely prepares my body and mind for it.

For someone like who’s skinny and wants to be a big guy real soon: Never get intimidated at the gym! Always listen to your body and focus on moving one step at a time. With that, I am able to appreciate my progress more and I don’t allow myself to be validated by my thoughts or even how I look because at the end of the day, it’s your willingness to be better and you taking care of yourself is something you should be proud of. I usually allot one to two hours for training so I can balance all the other factors in my life.

I guess the biggest challenge I have ever faced is this COVID-19 pandemic. As a group fitness instructor, my routine of being all over the place, constantly working stopped in an instant and that definitely messed up with my mental health that affected my training but hey, I’m still alive and kicking, trying to be better one day at a time!

How are you doing today and what does the future look like?

As of the moment, I get to train four to six times a week. Since community guidelines have been eased already, I do get to workout sometimes at the home gym of my neighbor so I can get those heavy lifting in my program.

To be honest with you, five years from now, I still see myself doing what I love: Teaching people and helping them get to their goals, whether in fitness or dance.

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Right now, I’m just doing my best to make my classes better, connect more with my clients-turned friends and always be accountable with my highs and lows in training so we can keep pushing each other up.

How do you recover, rest and handle injuries?

Taking a step back is never a sign of weakness. It is a sign of strength.

Best way to avoid injuries and setbacks is to train smart! In the instance I do get injured from training, rest and seeing a professional to check up on what I am feeling is the best option.

I try my best to get a good eight hours of sleep but a six to eight will do. I do take yoga regularly and on stretch more on my active rest days just to recover and still get that training in. I have a foam roller and a ball ready just in case I do need some form of release on the muscle tensions.

In 2014, I injured my right knee during a dance performance. The doctor said to stop all physical activities for three to five months and that is very hard for me who has been always moving.

So for me to get back stronger, I took my off time to really rest and after two months, started doing low impact workout to strengthen the muscles surrounding my knees. Next thing I know, I’m back dancing after a few weeks. Taking a step back is never a sign of weakness. It is a sign of strength.

How is your diet and what supplements do you use?

I have been in a caloric surplus for about five months now. I have only started counting calories this year and for me to reach my goal, getting 3200 calories per day is my jam.

I do eat a lot of carbohydrates like rice, proteins like chicken and beef, to get myself amped up. I take four scoops of mass gainer from MuscleTech per day to pack additional roughly 1200 calories in my day.

Being in a surplus has no problem in eating out during occasions, cheat days or junk food cravings as long as I am aware of how much effort I should put in for the food that I am taking in.

What has inspired and motivated you?

Definitely, to be a performing dancer is my main motivation for training. Being able to inspire my clients with my journey as well is another factor that keeps me motivated as well. I try to listen to all types of music in the gym or while working out, depending on my program.

If i’ll do the heavy lifting, i’ll try to play EDM, club banger, trap songs. If it’s mid-level lifting, I’ll play some pop songs, feel good songs and remixes. Loujen Saldo, a college blockmate turned bodybuilding coach, got me into weightlifting before. Ida Paras, a fitness personality turned teammate, got me into training regularly now. Jeremy Ethier, Athlean-X, Jordan Syatt are just AMAZING people i look for great content!

Advice for other people who want to improve themselves?

There is no judgment in what you do, whether you’re new or not.

Baby Steps!

You don’t need to rush yourself into the game. If you don’t know what to do, ask someone. Get a coach. There are a lot of ways actually but I would always say If it doesn’t challenge you, it will not change you so always evaluate the things you do and how you want to progress things from that point.

I have seen people who went to the gym to take pictures of themselves and people who just wanted to impress people by lifting heavy. Again, there are no competitions inside the gym. There is no judgment in what you do, whether you’re new or not. What matters is how you value your training is how you value your goals as well.

Are you taking on clients right now?

Yes I do! I love accommodating people and helping them point to the direction they want to be and provide guidance, not just with their training, but in their life as well.

I can say I love establishing the basics and getting the right habits in so if you’re totally new or just looking to polish what you know, you got me! 😉 There is already a change in 2-4 weeks but it will always depend on how much work you are willing to put in. Real-life clients and clients over the internet are more than welcome to reach if any needs help.

The most common training question I always get is “Why is it hard to be fit?” and my answer to that is simple: Ask yourself with these two questions: “Why is training hard?” or “Why is being unfit hard?”. Change your perspective and you decide what you are willing to endure.

Where can we learn more about you?

You can reach me at my Instagram account! Please follow me @tikithetikman.

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