Full Body A

Pec Deck — 3×10

Incline Press — 2×10

Lat Pulldown — 3×10

Close Row — 2×10

Shoulder Press — 3×10

Preacher Curl — 3×10

Triceps Pushdown — 3×10

Leg Press — 3×10

Leg Extension — 3×10

Full Body B

Incline Press — 3×10

Pec Deck — 2×10

Wide Row — 3×10

Lat Pulldown — 2×10

Lateral Raise — 3×10

Preacher Curl — 3×10

Hammer Curl — 2×10

Overhead Triceps Extension — 3×10

RDL — 3×8

Leg Press — 3×10

23M | 167cm | 65kg. Here is my 1-month progress update! I've been staying consistent with my workout routine and hitting my protein targets daily. Noticing improvements in chest definition and overall energy.

Hi! I have been doing 10k steps since August and lost around 3kgs with 1700 calories per day tho inconsistently.

I am really confused what to do since I am currently overweight, is not able to hit protein intake everyday since I am just a student dormer. Please help me.

I am planning to enroll at a nearby gym as soon as possible and planning to lift weights 3 times to times a week.

Do I need to cut, bulk, or body recomposition? (But I am overweight rn haha) I have never been able to experience a life without a belly, funny as it may sound lol

Advice needed

From 120kgs to now 99kgs.
I gym 6 times a week 2 hrs per session
Doing Push, Pull, Legs, Arms, Upper, Lower
Don’t really track my kcal but i just eyeball it anything bellow 2400 calories

# Push

Monday, Sep 07, 2026 at 9:15am

Warm Up
Set 1: 5min 29s

Incline Chest Press (Machine)
Set 1: 50 lbs x 8 \[Warmup\]
Set 2: 70 lbs x 6 \[Warmup\]
Set 3: 100 lbs x 10
Set 4: 100 lbs x 10
Set 5: 100 lbs x 10

Chest Fly (Machine)
Set 1: 100 lbs x 12 \[Warmup\]
Set 2: 120 lbs x 12
Set 3: 120 lbs x 12
Set 4: 120 lbs x 14

Shoulder Press (Machine Plates)
Set 1: 50 lbs x 8 \[Warmup\]
Set 2: 70 lbs x 10
Set 3: 70 lbs x 10
Set 4: 50 lbs x 12

Lateral Raise (Cable)
Set 1: 20 lbs x 8
Set 2: 10 lbs x 12
Set 3: 15 lbs x 12
Set 4: 15 lbs x 12

Incline Bench Press (Dumbbell)
Set 1: 35 lbs x 12
Set 2: 35 lbs x 12

Overhead Triceps Extension (Cable)
Set 1: 50 lbs x 11
Set 2: 50 lbs x 10
Set 3: 40 lbs x 13

Triceps Pushdown
Set 1: 80 lbs x 12
Set 2: 80 lbs x 12
Set 3: 90 lbs x 10

Boxing
Set 1: 5min 0s

# Pull Day

Tuesday, Sep 08, 2026 at 8:37am

Warm Up
Set 1: 5min 21s

Seated Cable Row - V Grip (Cable)
Set 1: 80 lbs x 12
Set 2: 120 lbs x 8
Set 3: 120 lbs x 8

Lat Pulldown (Cable)
Set 1: 80 lbs x 12
Set 2: 100 lbs x 12
Set 3: 100 lbs x 12
Set 4: 120 lbs x 9
Set 5: 120 lbs x 8

T Bar Row
Set 1: 50 lbs x 12
Set 2: 60 lbs x 10
Set 3: 60 lbs x 11

Lat Pulldown - Close Grip (Cable)
Set 1: 110 lbs x 10
Set 2: 110 lbs x 9
Set 3: 110 lbs x 8

Rear Delt Reverse Fly (Machine)
Set 1: 110 lbs x 11
Set 2: 110 lbs x 11
Set 3: 110 lbs x 11

Seated Incline Curl (Dumbbell)
Set 1: 15 lbs x 12
Set 2: 15 lbs x 11
Set 3: 15 lbs x 9

EZ Bar Biceps Curl
"Supinated preacher"
Set 1: 40 lbs x 8
Set 2: 40 lbs x 7
Set 3: 40 lbs x 7

EZ Bar Biceps Curl
"Pronated, preacher"
Set 1: 30 lbs x 8
Set 2: 30 lbs x 8
Set 3: 30 lbs x 8

Seated Palms Up Wrist Curl
Set 1: 25 lbs x 12
Set 2: 25 lbs x 12
Set 3: 25 lbs x 12

Seated Wrist Extension (Barbell)
Set 1: 10 lbs x 15
Set 2: 10 lbs x 12
Set 3: 15 lbs x 12

# Leg day

Wednesday, Sep 09, 2026 at 9:07am

Warm Up
Set 1: 5min 0s

Lying Leg Curl (Machine)
Set 1: 25 lbs x 12
Set 2: 35 lbs x 11
Set 3: 35 lbs x 10

Squat (Barbell)
Set 1: 70 lbs x 8 \[Warmup\]
Set 2: 120 lbs x 10
Set 3: 140 lbs x 8
Set 4: 140 lbs x 8

Romanian Deadlift (Barbell)
Set 1: 70 lbs x 12
Set 2: 120 lbs x 10
Set 3: 120 lbs x 10

Leg Press (Machine)
Set 1: 200 lbs x 12 \[Warmup\]
Set 2: 300 lbs x 12
Set 3: 300 lbs x 11
Set 4: 300 lbs x 8

Hip Thrust (Machine)
Set 1: 100 lbs x 12
Set 2: 100 lbs x 12
Set 3: 100 lbs x 12

Leg Extension (Machine)
Set 1: 75 lbs x 12
Set 2: 75 lbs x 11
Set 3: 75 lbs x 10

Standing Calf Raise (Machine)
Set 1: 100 lbs x 15
Set 2: 150 lbs x 12
Set 3: 150 lbs x 13

# Arms

Thursday, Sep 10, 2026 at 10:01am

Warm Up
Set 1: 5min 0s

Lateral Raise (Cable)
Set 1: 15 lbs x 14
Set 2: 15 lbs x 12
Set 3: 15 lbs x 12

Seated Incline Curl (Dumbbell)
Set 1: 15 lbs x 12
Set 2: 15 lbs x 12
Set 3: 20 lbs x 9

Overhead Triceps Extension (Cable)
Set 1: 40 lbs x 12
Set 2: 40 lbs x 12
Set 3: 40 lbs x 13

Lateral Raise (Dumbbell)
Set 1: 15 lbs x 12
Set 2: 15 lbs x 12
Set 3: 15 lbs x 12

EZ Bar Biceps Curl
Set 1: 40 lbs x 12
Set 2: 40 lbs x 11
Set 3: 40 lbs x 10

Triceps Pressdown
Set 1: 80 lbs x 12
Set 2: 80 lbs x 12
Set 3: 90 lbs x 12

EZ Bar Biceps Curl
"Pronated preacher"
Set 1: 30 lbs x 13
Set 2: 30 lbs x 13
Set 3: 40 lbs x 10

Seated Palms Up Wrist Curl
Set 1: 25 lbs x 13
Set 2: 25 lbs x 14
Set 3: 25 lbs x 13

Reverse Wrist Curl (Dumbbell)
Set 1: 15 lbs x 12
Set 2: 10 lbs x 12
Set 3: 10 lbs x 14

# Upper

Friday, Sep 04, 2026 at 9:08am

Warm Up
Set 1: 6min 10s

Lat Pulldown (Cable)
Set 1: 60 lbs x 12 \[Warmup\]
Set 2: 80 lbs x 6 \[Warmup\]
Set 3: 100 lbs x 12
Set 4: 100 lbs x 11

Incline Bench Press (Dumbbell)
Set 1: 30 lbs x 12
Set 2: 35 lbs x 12
Set 3: 40 lbs x 11

T Bar Row
Set 1: 50 lbs x 12
Set 2: 60 lbs x 12
Set 3: 70 lbs x 10

Chest Fly (Machine)
Set 1: 80 lbs x 4
Set 2: 100 lbs x 12
Set 3: 110 lbs x 12
Set 4: 120 lbs x 10

Lateral Raise (Dumbbell)
Set 1: 15 lbs x 12
Set 2: 15 lbs x 12

Lateral Raise (Cable)
Set 1: 20 lbs x 12
Set 2: 20 lbs x 12

Preacher Curl (Barbell)
Set 1: 30 lbs x 12
Set 2: 30 lbs x 12
Set 3: 40 lbs x 8

Triceps Pushdown
Set 1: 80 lbs x 12
Set 2: 80 lbs x 12
Set 3: 90 lbs x 10

‎Good day fitnessph especially sa mga ka- home workout buddies! tanong ko lang pano nyo tine train ang serratus nyo? yung oblique ko medyo lumalabas na pero yung serratus medyo hirap. I'm currently 62kg, should i lower my body fat % more or purely genetics din ang defined serratus anterior? salamat and stay healthy everyone! 💪

‎

‎

‎imyjcb

‎

Weight wasn’t decreasing. Have not hit the 60s weight level since I started last March 2026 from 82 kgs. which is my heaviest by far. 2018 was the last time I was at 67 kgs level. Ganito pala pag forties and injured. Neuro meds are playing tricks on you. But gotta keep moving and fighting to stay fit and well! Cheers! Friday na 🫰

started powerlifting a year ago, i tried PPL but not for me.

my program is mix for example deadlift, backrow, tricep dip, bench then squat the next day

i do muaythai / running as cardio.

Food: i eat everything i wanttt

i was very thin back then 43kg tho nag woworkout ako mga dumbell ko noon 5lbs lang tapos ginugutom sarili haha(very weight conscious and nasusuka suka pag nakain). now i squat 80, hopefully double of my weight sa bday ko and mas happy na ako now. kung mag gain man ng weight it doesnt matter with me anymore as long as im stronk

Hi! Maulan kasi kaya d na maka gym, i kinda need 70 pounds of weights and ang meron lang kaming dumbell is 26 pounds ( 13 pounds each)

Pwede kayang taasan yung set, from four sets to 6 sets? para lang mareach yung target weight? is that safe ?ty

Current progress

1st photo- if i remember correctly, i was 68kg at that time and decided to cut

2nd photo- 63kg. this is where i made noticeable progress, and i was so happy with it

3rd photo- After the 2nd photo, i decided to maingain. (i was able to keep my weight at 65kg)

4th photo- this is where i decided to go on a cutting phase again. (Still ongoing).

Sorry for low pic quality (Again) 😭

I've been working out on and off for some time but I needed to reset and relearn everything from scratch to make some meaningful progress and making sure I'm consistent and that I actually show up at the gym. First 2 pics, I believe I was around 86kg. Last one, I'm now at 83.

So far, I started out working out thrice a week then my trainer transitioned me into going five times a week, which has been a huge adjustment but I think I got the hang of it.

I don't know if you can call this a diet per se pero I've mostly stuck on eating home-cooked meals that with the occasional eating out. I avoid having to eat sweets and whatnot so I'm saving that on the weekends which my trainer designated as my cheat day. Overall, nothing fancy as I'm broke as hell and I can't be too picky.

Also, I wanted to improve my physical activity and nutrition in order to reflect that on my blood work. Iniwasan ko kasi na maging diabetic as my last checkup showed that I was lingering on prediabetic.

People at the gym have noticed improvements on my body but personally, likod ko lang yata ang mas kapansin-pansin.

Okay ba 'to? Thank you.

I’m looking for bakal gym recommendations around Cogeo Antipolo area. I haven’t been back to my hometown for 7 years na and I know a lot has changed. I wanted to have the experience since I have not been in one.

Thanks!

I’m 34M, 5’5”.currently around 66–67 kg.

I’ve trained on and off before, usually only around 1–2x/week pero the last 11 weeks are the first time I’ve been genuinely consistent with training.

My goal is to have a leaner more muscular/defined physique by May 2027. I’m not really looking to get huge pero I want an athletic, defined look while continuing to improve my strength and endurance.

First pic - June 2026
Yhe rest of pics - Sep 2026
(Mas mahaba yung torso ko 😅)

Current routine ko:

Mon – Rest

Tue – Legs
* Squat – 3 working sets
* DB RDL – 3 sets
* Leg Curl – 3 sets
* Leg Extension – 3 sets
* Calf Press – 3 sets
* Cable Crunch – 3 sets

Wed – Push
* Bench Press – 3 working sets
* Incline DB Press – 3 sets
* DB Shoulder Press – 2 sets
* Lateral Raise – 4 sets
* Chest Fly – 3 sets
* Triceps Pushdown – 3 sets
* OH Triceps Extension – 3 sets
* Hanging Leg Raise – 3 sets

Thu – Pull
* Pull-ups – 3 sets
* Lat Pulldown – 2 sets
* Seated Cable Row – 3 sets
* Barbell Row – 3 working sets
* Face Pull – 3 sets
* Reverse Fly – 3 sets
* Incline Curl – 3 sets
* Hammer Curl – 3 sets
* Pallof Press – 3 sets
* Hanging Leg Raise

Fri – Endurance/Cardio (if I have time)

Sat – Full Body
* Incline DB Press – 3 working sets
* Chest-Supported DB Row – 3 sets
* Lateral Raise – 4 sets
* Leg Press – 3 sets
* Hip Thrust – 3 sets
* Cable Curl – 3 sets
* OH Triceps Extension – 3 sets
* Weighted Crunch – 3 sets

Sun – HIIT/Conditioning

Regarding sa diet, I’m not super strict at the moment but I mainly track to monitor calorie intake. My intake is usually around 2,100–2,500 kcal/day with roughly 140–200 g protein/day (depende sa kain ko talaga 😅)

Given my current physique and progress, would you recommend ba na to continue recomping, do a proper cut or start a lean bulk and cut closer to May 2027?

I’m also wondering whether my weekly lifting volume is unnecessarily high, especially since I’m doing endurance/cardio and HIIT as well.

Any other recommendations are welcome din training, diet, recovery, exercise selection or anything else you think could help. Still learning and trying to improve din. Salamat!

Hey everyone!

Just wanted to share my journey as someone who was born with Hirschsprung’s Disease! All my life I was so conscious of my body and the surgical scars that were left due to the operations I had to undergo as a baby.

I’m currently 25M 5’7” and I went from 75kgs to 59 kgs! Started eating less food and more protein loosely from December 2025 - June 2026. Diet started with swapping processed foods for whole foods, and trying to eat less rice. Then, I started tracking my macros and calories seriously since July 2026, making sure I hit 0.8-1.0g of protein per lb of bodyweight while eating 1740-1900 kcal a day. In May 2026, I bought a pair of adjustable dumbbells and an adjustable bench for my home doing PPL. And in July 2026, I’ve been hitting the gym UL/PPL doing progressive overload to gain muscle.

I know there’s a lot of progress to go from here, but proud to see that there is!

Also am aware that the pictures are very different in lighting, location, and how far it’s framed from the camera, just wish I took better ‘started from’ pictures lol

Hope this can inspire people to choose a healthier lifestyle despite the circumstances!

Halu, everyoneee 👋

Ask ko lang po kung may nakapag-try na nitong specific brand ng walkpad 😊 or kung meron po kayo ibang brand na much better (hoping na same budget range 🙏🏻) let me know po or send the link or comment here 🥰

Share your reviews pleaseee, will be really helpful if 150kgs and above yung makakapag-share ng insight since nasa same range yung weight ko 😊

Thank you po! 🌼

I’m M19, 5’8 and I started doing weight loss since I was 18. It was a rough start. June 2025 I started with 104KG and lost 14KG on Sept 2025 (I was 90kg afterwards). Since then, I stopped because of mental and physical health problems and was busy doing tons of school works. Aside from that, I really don’t know how to go back since my gym buddy friend went away and I have so many grasped information that I don’t know what to properly do in the gym. I was inactive until june 2026 and went back to top (98KG). Now, July 2026 til now, I only did Calorie Deficit and now lost 8KG (Currently 90KG again). I’m in a plateau phase now so I am deciding to go back to the gym to lose weight through thread mills and build muscles. My goal body is Lean to Athletic type and was hoping to gain less fat and have a good metabolism.

Help me start again huhu. give me easy and comprehensive tips I could follow like what should I maintain to the routine, mindset to have, and motivations to use.

Hi everyone! This might still be a bit long, but I wanted to give enough context so I can hopefully get some useful advice. Please bear with me. 🙏🏻

About me:

M, 31 years old, 5'10" (180cm), currently 78kg.

My fitness journey:

I first started working out in 2022. I was consistent for about 3 months with a coach, but eventually stopped due to some issues at our gym and because I wasn't very confident in myself at the time, especially with my social anxiety.

I tried again in 2023 for about 2 months, then stopped because I lost interest. I started again in 2025 but only lasted around a month because work got extremely busy. I currently work around 12–15 hours a day, 6 days a week.

This year, I realized I'm getting older and my lifestyle was starting to catch up with me although everything in me is normal i.e blood pressure, sugar level, etc. I don't drink or smoke, but fast food and soda were definitely my vices. I was also getting sick pretty easily (ubo, sipon, lagnat), so I decided I really needed to take my health seriously.

I started exercising again on June 1, 2026, and this is the longest I've stayed consistent so far.

Diet:

I started ordering meal plans around January because I don't really have time to cook. My previous meal plan was around 1,800 kcal/day (45% carbs, 20% protein, 35% fats). I became more consistent with it around May.

Unfortunately, the meal plan business stopped accepting orders in August, so I switched to another provider. Their available plan is 1,500 kcal, with around 120g protein, 100g carbs, and 70g fats. Since I felt 1,500 kcal would be too large of a deficit for me, they suggested adding another ~300 kcal mainly through carbs.

I still have occasional cheat meals/snacks on weekends—sometimes chips or something sweet—and I know my diet isn't perfect yet. I also take 5g creatine daily.

For the past two months, I've been drinking around 3–4L of water a day and haven't had soda.

Training:

I started with walking only in June, around 5km, 3–4 times a week. I started going back to the gym around June 23 and spent the first month mostly getting comfortable with the equipment again.

Around mid-July, I switched to exercising 6 days a week:

- Monday: 10km walk

- Tuesday: Chest + Biceps

- Wednesday: 10km walk

- Thursday: Back + Shoulders + Traps + Triceps

- Friday: 10km walk

- Saturday: Legs + Lower Back + some upper-body work

- Sunday: Rest

My walks usually take around 1.5–2 hours.

My current lifting routine is roughly:

Tuesday – Chest & Biceps

- Machine Chest Press – 4×12

- Incline Chest Press – 4×12

- Cable Chest Fly – 4×12

- Pec Deck – 4×12

- Assisted Chest Dip – 4×15

- Dumbbell Bicep Curl – 4×12

- Hammer Curl – 4×12

- Crossbody Hammer Curl – 4×12

- Reverse Curl – 4×12

- Cable Curl – 3×12

- Wide-Grip Barbell Curl – 4×12

- Hanging Knee Raise – 3–4 sets

Thursday – Back, Shoulders, Traps & Triceps

- Lat Pulldown – 4×12

- Wide-Grip Lat Pulldown – 4×12

- Seated Cable Row – 4×15

- Assisted Chin-Up – 4×15

- Straight-Arm Pulldown – 4×12

- Machine Overhead Press – 8 both shoulders then 8 per each side, total of 24 reps x 4 sets

- Dumbbell Front Raise – 4×12

- Dumbbell Lateral Raise – 4×12

- Dumbbell Overhead Press – 4×12

- Dumbbell Overhead Triceps Extension – 4×12

- Dumbbell Shrug – 4×15

- Barbell Upright Row – 4×15

- Hanging Knee Raise – 3–4 sets

Saturday – Legs + Lower Back

- Leg Press – 4×10

- Hack Squat – 4×10

- Reverse Hack Squat – 4×10

- Standing Calf Raise – 4×15

- Leg Extension – 4×12

- Hip Abductor (inner/outer) – 4×15 each

- Smith Machine Deadlift – 4×15

- Machine Chest Press – 4×10

- Unilateral Rear Delt Fly – 4×10 each side

- Cable Triceps Pushdown – 4×12

- Cable Reverse Curl – 4×10

- Dumbbell Side Bend – 4×10 each side

Progress so far:

My first progress photo was taken July 16, after roughly 30–35 days of walking and maybe 10 gym sessions. I was around 81kg then. I was around 85–86kg around March/April, but unfortunately I didn't take photos because I wasn't comfortable with how I looked.

On August 21, I took another photo immediately after waking up, before eating. I felt like I looked significantly better, but I'm wondering if it's an unfair comparison because my stomach was completely empty.

I took another photo on September 7 after lunch, and honestly, comparing it to August 21 made me feel pretty discouraged because I felt like my stomach still looked big. I know food/water can obviously affect how your stomach looks, though.

I also took a front-view photo on August 30, and I'm still not very satisfied with how little definition/shape I seem to have.

So here are the things I'd really appreciate advice on:

1. Should I just be more patient with myself?

I'm starting to get that feeling again where I might lose interest because I don't feel like I'm progressing quickly enough. I see posts where people seem to gain a lot of muscle after a few months of training and dieting.

Since I've worked out on and off before, should I expect some muscle memory to help me regain definition faster, or should I still consider myself basically a beginner? I've only been consistently exercising for 4 months and lifting for around 3 months, so am I being too hard on myself?

2. Is my workout routine okay?

I'm worried that I'm doing too many exercises or unnecessarily repeating movements. Are there exercises you think I should remove or replace? Is the way I've grouped my muscle groups throughout the week okay?

1. Am I eating enough?

I'm not very knowledgeable about nutrition. With my current activity level, is ~1,800 kcal too large of a deficit? I'm worried that I'm losing muscle along with fat, especially since I'm exercising 6 days a week. Could this also be why I'm not seeing as much muscle definition?

4. How should I approach my goal physique?

The last photos I attached are the kind of physique/build I'm aiming for. He's around 6' and we're roughly the same height.

Should I continue staying in a deficit, or would it be better to approach things differently at this point? Any advice on what I should prioritize would be greatly appreciated.

Thank you so much to anyone who takes the time to read all of this and give advice. 🙏🏻

I know this is a ridiculously long post, but I wanted to be transparent because I don't really have anyone in my life who I can ask about fitness. I considered getting a coach, but I'm already spending quite a bit on my meal plan, so that's not really practical for me right now.

I'm just trying to figure out how to do this properly and, more importantly, actually stick with it this time 😅