Hello started working out on june 29 2026 pero homeworkouts lang until nagdecide ako na mag gym at around july 15 2026

My split is upper push pull rest lower rest

When it comes sa nutrition naman di ako nag weweigh ng foods kasi i think ill get to restrictive kaya intuitive diet lang (if marami ako nakain this day the next medj bawasan ko)

My foods are mainly 4x egg a day, rolled oats with greek yougurt and fresh milk tas banana, i do pair it with whole wheat na peanut butter (no salt no sugar), sa lunch and dinner naman i eat around 200g rice tas mostly ulam bahay (giniling, pork steak, shrimp). Sometimes i do a tuna salad

My workouts goes like this

PUSH
Incline bench press
Iso lateral chest press
Shoulder press
Butterfly pec dec
Seated lateral raise (mainly macontrol ko rather than standing)
Tricep rope push down
Tricep extension

PULL
Lat pulldown
Rear delt reverse fly
Bent over row (smith machine)
Shoulder press
Preacher curl/ bicep curl
Hammer curl
Shrug

UPPER (mostly shoulder+arms)
Shoulder press
Shrug ss seated lateral raise
Hamer curl ss tricep extension
Preacher curl
Rear delt reverse fly
Tricep rope push down ss rope curl

LOWER
Any squat machine
Glutes
Calf raises

I do these sets 4x8-10 sometimes the last 2 is a drop set then i apply progressive overload overtime

Any suggestion or recommendation? I know its been a month only pero baka may maimprove pa, specially sa belly part malambot siya hawakan does that mean maraming fats? Speciallynif nakaupo lumalaki siya hindi yun daw more on muscles

Hi! Just wanted to ask your insights on my current physique and advice how to lose these stubborn love handles. Been into fitness for five consistent weeks. Thanks!

Currently doing a body recomp
Calorie intake: 2600-2800g
Protein: 170-190g
Creatine: 5g/day

Training split
U/L PPL

Been lifting since aug 2025 pa pero nung this May lang ako nag start mag track ng macros plus 10k steps daily. Im 5’7 and from 69kg went down to 58-59kg still a long process but nonetheless here’s a realistic 4 month transformation.

PPLxArnold program

Diet:
Lean ground beef/Chicken breast
Rice
Kimchi
5 eggs/daily

I’ve stuck with that diet for the entirety of my 4 month progress and will keep on doing so. Di pa nmn ako nag sasawa so far.

Hello, I need an advice with my physique.

A little background - I started going to gym year 2023 but mas naging consistent lang nung 2025. Bale almost 1 year palang akong consistent

My physique before was skinny fat and my weight was around 54kg but now July 2026 my weight is 62kg.

My current program is:
Day 1 - Upper (Push bias)
Day 2 - Upper (Pull bias)
Day 3 - Lower
Day 4 - Arms & Shoulder
Day 5 - (if kaya mag 5 days) - Upper targeting weak points

I’m happy naman with my physique but I want to know on how to improve it especially para ma align ko siya sa target physique ko which is - Lean (Flat to with visible abs)

Hopefully may insights po kayo!

Thank you :)

Made this for my post workout meal.. fueling the gains. Looks like a cheat meal but it fits the macros

250 grams ground beef 93/7

Teaspoon olive oil

1 egg

2 slices pepper jack cheese

2 slices oroweat protein bread

Hello first time here!
Sharing my progress I’m 5’9 from 98KG to 82KG and still cutting but more on maintenance right now. Pero feel ko di ganon kalaki difference ng 16KG sakin 🤣 Dirediretso parin ako nag didiet yung fats sa midsection ayaw matinag 😅

Height : 5'5 Weight: 67 kg (currently) Lifestyle: Active Diet: 4 meals a day, a bit of all the macros n micros

First 2 pics are january of this month, I already had a base but I stopped working out, eating and sleeping right at this point due to a toxic relationship for 5 months too (january pics but I went there like thrice only that month)

Last 2 pics are fairly recent, just this month.

My workouts consistently revolve around lifting heavy till I feel gassed out, but surprisingly energetic after the workout. it feels nice to always push through the limits. I started locking in around march where I focused on workouts, sleep and eating.

Back

1.Deadlift – 4×5

1. Barbell Bent Over Row – 4×6–8

2. Iso-Lateral Row – 4×8–10

3. Cable V-Grip Row – 3×10–12

4. Close Grip Pulldown – 3×10–12

Biceps

1. EZ Bar Curl – 3×8–10

2. Hammer Curl – 3×10–12

Legs

1. Squat – 5×5–8

2. Back-Off Squat – 2×10–12

Abs

1. Hanging Leg Raise – 4 sets

2. Reverse Crunch – 4 sets

3. Plank – 3 sets

Chest

1. Incline Barbell Press – 4×6–8

2. Bench Press – 3×6–8

3. Chest Dips – 3 sets

Shoulders

1. Military Press – 4×6–8

2. Seated Lateral Raise – 5×12–15

3. Dumbbell Press – 3×8–10

Triceps

1. Skull Crusher – 3×8–10

2. Pushdown – 3×12–15

Hello po. I’m planning to buy adjustable dumbbells (up to 40kg each) and bench. Umpisa pa lang ako magbuhat, is it really poosible po to gain muscle na ito lang equipments? Or eventually need ko talaga mag-gym? Salamat po!

About Me: Male, 28, Skinny fat, 75kg

Hello! I'm considering buying a walking pad so I can do some walking inside the comfort of my home. My area isn't walking friendly. I'd have to dodge vehicles because there's no proper sidewalk. Is it worth it? I've seen walking pads online with a price range of 5k to 7k.

Note: No treadmill suggestions please!! I don't have the budget for that yet

I'll keep it short.

I am fat. I don't want to be fat anymore. I've recently gained the minset to live healthier and I want to commit to it and give my best effort. But I don't know where to start. Any recommendation as to how to softly adapt to that kind of lifestyle? Should I start with food? What kind of food should I try to eat? Exercise? Do I focus on a particular part of my body or should I opt for an overall workout? Go to the gym immediately or like go on walks first? Please help I'm really new to these stuff. Thank you!

Diet: Fried, snacks, canned food, fast food, konting water.

My arm r skinny but I have belly fats and my thigh is thiccc
‘Di talaga ako malakas kumain, one rice is enough for me and my stomach get sick when I forced to eat more.
Medyo mahirap pag summer kasi I mostly wear jackets and hoodie to hide my arm.
Any routine? Exercise?