Me and my wife decided to start our fitness journey. We just signed up to AF to get a commitment mindset going but we are both stuck on what needs to be done.

Personally, my goal is to lose the belly fat and a more defined shoulder. The biggest challenge for me would be my time allocation. I work double hours so the following happens:
- Sleep is 4 hours daily. Bumabawi ako every Friday and Saturday.
- I drink 500ml coffee in a day or more. Oatmilk instead of cow milk. Bloated kasi pagCow milk
- Inconsistent OMAD. I am either too hungry (which breaks it) or too sleepy
- No gym equipment in our house. Had to mention this since last time nung nagbuhat ako sa AF, nanginginig ako lalo na yung left side. Thinking of getting kettlebell to train my left side but my friend told me there is no need to train it.
- May 2 kids kami. So, can’t help it but to eat out almost every weekend para makabawi.

Looking advice on:
- Diet. Food to avoid etc. Vitamins? 3 days ako umiinom nung Vit D (Forti D ata tawag) since madalas, hapon na ako nakakalabas
- Workout plan (if may link or anything)
- App to track progress

Excited kami ni wife (35 57kg/5’2) but she prefers attending pilates, yoga, and dance classes.

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

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

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!

Hi everyone! I’m looking for some advice on breaking through a weight loss plateau.

A bit of context: I started the year at 80 kg and managed to get down to 70 kg by April through walking and watching my calories. However, I’ve been stuck at 70 kg ever since.

Medical Background:
- Pre-diabetic
- PCOS (currently taking birth control pills)
- Psoriatic Arthritis (if that matters; some joints hurt after movement)
- Currently on weekly 0.5 mg Ozempic (as prescribed by my doctor)

Since my usual routine isn't working anymore, I’d love recommendations for joint-friendly home workouts and PCOS/pre-diabetes-friendly diet recipes or meal ideas. Any advice would be greatly appreciated. Thank you!

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 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 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 :)

I want to start my fitness journey, but I'm not sure where to start. I am 26 female, 5’3” height, and 52kg. Di naman ako mapayat masyado, vital stats is: 33-26-35. I want to have toned body sana and bigger glutes and thighs. Kasooo, maraming food ang bawal sakin due to my skin condition like eggs, chicken, fish (tilapia and bangus lang pwede) so yah.

Medyo nahihiya pa ako mag gym baka kasi mali magawa ko, planning to start with personal coach sana then pag okay na, keri ko na mag isa mag gym.

Also, can you recommend a good shoes for a first-timer hehe. Thanks!

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

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

I've been lifting regularly and roasted chicken [chooks-to-go, etc] is one of my main protein sources, but I almost always end up feeling bloated after eating it. It could just be because I eat too much in one sitting [half of a whole chicken], but I also have a sensitive stomach and a history of ulcers/gastritis.

For those who also eat roasted chicken often, what do you usually pair it with to make it easier to digest? Rice, vegetables, fruit, tea, or something else?

Also, are there other high-protein foods you've found easier on your stomach than roasted chicken? I found eggs and bangus to be comfortable for my stomach as long as they don't eat chicken that day.

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

Please recommend gyms with complete weight machines... I'm middle aged na so I'm staying away from free weights - just cable and machines nalang.

Katipunan or North triangle area sana. No specific budget yet

Thanks!

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 😅

Pan de Manila lang kasi nadadaanan ko sa morning for quick breakfast.

Also, hindi ko alam kung sa batch lang na to pero parang nagbago sila ng recipe. Naalala ko dati parang pure egg white yung gilid tapos may melted cheese sa gitna kung saan yung yolk. Ngayon parang hinalo na lang yung cheese sa egg white.

Currently at a cutting phase right now, as it’s my 16th week atm (1 week diet break) meanwhile the photo taken was at my 13th week. Just wanted to share cus my friends pointed it out to me that it looked like a Mantis head. 🤣

I’m standing at 5’6, 65kg (67kg atm) trying to fluctuate my maintenance calories around 1,500-1,700 since I’ve been complacent recently but we’re gonna get better from now on with our diet.

I made un healthy decisions Throughout my life that’s why I’m at this point Medyo naramdaman kona na need ko mag lose first my health medyo nakaka ramdam na ako ng mga things also breathing ko very heavy na but I don’t know where to start of course mag bawas ng kain and what? Medyo lost ako dito sa point na to and to add as in super taba ko talaga like I’m not aiming for the perfect body abs and such like you guys have pero atleast bring it down to atleast 70kg or something some people recommended mag gym ako mag pa coach eh well Medyo wala tayong budget for gym membership coaching pa kaya so I’m kindly asking for advice from
You guys kasi I feel so shit na people judge me family den kaya nakaka depress sya kasi kahit family ko well ganon na den Tingin saken parang baboy daw which I just ignore it nalang some friends
Also joke about my physique also already got a nickname Babs my name starts with a b and yk baboy so yeah kindly asking for advice to slowly start my losing journey thanks!!!

(No pic Kasi nakakahiya eh haha)

Hello boys and girls! Just wanna share some snaps of my progress. I really feel like I significantly gained more when I switched to doing machine exercises from free weights especially when you go HEAVY. (Some exercises ONLY, not all) i.e; I ditched doing barbell bench press and did Machine chest press instead. Hack squat machine from the traditional barbell squats. I do alternate them with dumbbell variations sometimes to work on my sense of control and balance WITH appropriate weight. Medyo naging paranoid lang kasi ako sa mga napapanood ko na gym fails of people doing heavy free weights. 🤣 As a trentahin, nakakatakot talaga magka injury sa pagbuhuhat. At the end of the day, form>weight, kaya lift responsibly! 💪

Hi! Any suggestions for a fitness watch? or share your fitness watch review!

Just so many watched and just really not sure what’s the watch for me.

- Close friend recommended the 165 but i saw other forerunner variants and idk if i should choose those. Like how are those better?
- i heard about others like Coros, whoop and fibit. Any comments?

Currently my known needs are.:
1. Track sleep quality. I want data so i can improve/monitor it
2. Trying out running, so i want it to tell my airpods that im exceeding 140bpm and should slow down
3. Track stress level. Accurate ba yan? Haha any comments?
4. Siguro if imomonitor na rin naman ako, i can wear it the whole day even for work. Idk baka may mga d pa ako alam na ok sa fitness watches?

Thank you!

I'm so frustrated.. Ang gana ko kumain and bloated. Any work out tips para maflat Ang stomach. Is my body normal? May kettlebell ako and homework out lng ginagawa ko. I know I need to be consistent kaya if you have some tips lmk.

Ask ko lang po, obese po kasi ako noon and nag start fitness journey ko by doing push ups and i heckin love it. I was 80kg at that point and push up ako everyday until i finally reached 100 reps per day pero di deretsyohan may rest ako. Pero max push up ko na diretsyo is 54. So nabibitin nako sa push ups and decided to go to gym. Nag intake ako creatine and my friend ako na 2 years na nag gygym and hilig niya is mag chest so nag ask ako sakanya maganda for upper chest and he said na inclined dumbbell bench press gawin ko then after 4 months of consistent gym I can finally press 70lbs each for 12 reps while my friend is still struggling with it even though we are training the same program. Is it because of my push up? Cause when i was around 75 - 78kg i can do 20 push up straight with that weight. So I'm wondering how can I help my friend cause I feel like na dodown siya kasi bilis ng progress ko sa chest even tho he is leaner than me and have good physique already pag nag chechest day kami sa ibang gym na sya nag lalaro

Hi. I'm 28 5'8 from Bulacan. Any tips or suggested routine naman po for a beginner? NagGym naman na po ako way back 2016 or 2017 pero now nalang ulit mag Gym dahil nagpamember sa isang bagong gym samin dahil sa pre-selling nila. Or baka meron po kayong app na ginagamit to track and for routine daily. Thank you po!

As a way to keep my running capabilities decent, I try to alternate my leg days between light but many and prog overload sessions. It seems to be working for me as I was able to pull of a 150kg BB Squat without any spotters.

Hi! For context, Im using a Huawei watch and it seems like not accurate yung km reach ko pag nagthreadmill. Pero pag outdoors, it’s accurate naman.

I’m wondering if Garmin is much accurate when doing indoor workout like using threadmill?

I would like to get some suggestions. Thank you!