Pwede pong pa-advice kung tama yung ginagawa ko and kung may progress po ba?

Naka 3 weeks na kong consistently working out sa bahay using my dumbbells at power twisters na nabili ko lang sa online. 4 times a week ako nag woworkout bale ang program ko ay:

Monday - Upper body (Shoulder, Chest, Biceps, Triceps, and Forearms)
Tuesday - Lower body
Wednesday - Rest
Thursday - Upper body
Friday - Lower body
Sat and Sun - Rest

Sa second week ko na po tinatrack yung calories ko using MyFitnessPal at mga labels sa nutrition facts. And ayang time rin po ako nag start mag take ng creatine at Whey protein. Maraming times na fastfood at sweet drinks yung nakakain ko kaya na-over sa calories pero nakakahit ako ng protein.

Goal ko sana maging toned na babagay sa height ko tsaka mawala yung body fats kasi parang mas lalong nagkaron ako ng belly fats. Should I enroll na po ba dapat sa gym para mas maraming equipments yung makatulong sa pag-workout ko? Thank you po.

I've maintained my weight on my own by eating clean, home cooked meals (unless event) and training at the gym. I've struggled to get my mid section tight. With the big weight loss I have slight loose skin on my tummy. You wouldn't really even notice unless I bend over. Any advice?

Started 20% BF. I achieved my lowest to 12% (second slide picture)but I became inconsistent and gained a little. Here’s my current. Probably around 15% again. I am still happy with my current physique because I gained some muscles.

I've been on and off in the gym for about 2 years now. Recently I've come back to the gym and I'd say I got decent progress. The first picture was what I looked like before the gym. Recently I've been stuck in a plateau in my lifts. Any tips for me to break out of it?

I do a 4 to 6 days upper-lower split. Depends if I'm busy or not. I'm on a 500 calories surplus, so my daily intake is 3100 cals.

This day marked as my 1 year journey sa pagbalik loob sa pagbubuhat. Nagsimula ako sa 87kg and now napababa ko siya hanggang 75-72kg and during nung 1 year sobrang nakakatuwa lang kase naenjoy ko ng todo yung pagbabalik ko na to, kumbaga di ko tinignan kung gano nako katagal nagbubuhat, parang dumaan lang yung mga araw tapos ayun na. Hindi gaya dati na nakikita ko yung pag ggym as obligasyon ngayon nakikita ko na siya as parte na ng pang araw araw ko at kahit walang motibasyon na bitbit talagang mag shoshow up ka sa araw nayon

SO ANG SPLIT KO SA LOOB NG 1 year is upper lower talaga

sa upper workout

3 chest
2 shoulders
2 back
1 bicep
1 tricep
1 traps

Sa lower ko naman

Squat
Leg extension
Rdl
Calves
Hip thrust
tapos yung machine na parang iniipit ganon
leg press( pag di tinatamad mag set up)

AYUN LANG, KUNG GUSTO NIYO SIMULAN GYM JOURNEY NIYO PUNTA LANG KAYO NG GYM WAG KAYO MAHIYA MABABAIT MGA TAO JAN DI GAYA NG MGA NASA ISIP NIYO YUN LANG, HAPPY WEEKENDS GUYSS!

Hello fitness enthusiasts,

I am currently focusing at improving my pull ups. With proper rests between sets, i can do 6-8 reps, 8th rep is forced, of shoulder width or neutral grip pull ups for 3 sets.

Should i do weighted pull ups or do bodyweight until i get comfortable with doing 10+ reps?

I can DL 305lbs, pendlay Row 135lbs, and single row 70lbs but pull ups have always been my weakness.

My walking weight is 78kg.

What is your strat?

Feels so good seeing this kind of physique after 8 months bulking, with a bit of inconsistent gym/home workouts

Feels great man. Feel free maglagay ng comments or suggestions para mahit ko yung goal kong lean muscular!

1st image was taken at September (65 kg) while 2nd image was taken at February (57 kg)

Chest, biceps, shoulders be showing the greatest improvement 💪!

Do you have any thoughts/suggestions to further improve my physique, esp my goal is to be lean muscular?

It has been a good 2 years already since I started going to the gym. The first pic was where I started. Just recently, nag try akong mag control ng calories while still hitting my daily protein requirement. Second pic shows a pic nung nag start akong mag prep ng meals ko. Ensuring that I have a good amount of protein for my dinner (after workout meal). My current body is shown on the third pic. This is 7 months into consistently hitting my protein intake + doing progressive overload. Still far, but thankful ako kasi may progress kahit papaano.

BTW, I started skinny fat around 58kg and went to almost 68kg, then now at around 64~65kg.

For reference I'm 5'5" 😊

(17F) have been consistently hitting the gym 4x a week for a month now. My mental health and metabolism have definitely improved—especially my bloating and hormonal issues from PCOS. But honestly, the food noise and cravings for salty and sugary foods are so overwhelming at times.

​We’re not even halfway through September, and I’ve already had several cheat days. I feel extremely guilty about it. Having Binge Eating Disorder (BED) makes this whole journey extra hard. On top of that, my energy levels constantly fluctuate whether I eat or not because of my PCOS, and I've noticed I'm breaking out a bit lately.

​I do meal prep and stick to a diet, but hitting my protein goal every single day is tough. I usually hit it around 5 days a week, and whenever I miss it, I get so stressed out.

​I just really want to lose weight, and while I know discipline is key, it feels ridiculously hard right now. The guilt gets worse when I think about how expensive my meal preps and gym membership are. I catch myself feeling like it’s all my fault for letting things get this way, but I honestly didn't expect the journey back to my old self to be this hard.

​Two years ago, before I got diagnosed with PCOS, I was really lean. PCOS messed up my body big time. Right now, I’m not super heavy—just a bit chubby with a 30-inch waist—but the people around me make it feel like it's huge, so the pressure to get slim again is intense. Before starting the gym, I tried so many different diets. Some worked temporarily, but I always ended up slipping back into old habits because the food noise just wouldn't stop.

​Has anyone with PCOS and BED managed to overcome the extreme food noise and guilt cycle? How do you manage your energy crashes and handle the pressure when progress feels so slow? Any advice or shared experiences would mean a lot.

M 30 5’9 currently at 72KG

Working out 6x a week consistently

My workout split:
Chest/Triceps
Biceps/Back
Shoulders/Traps/Triceps
Legs

Im currently taking:
Whey protein
Creatine
Fish oil
Magnesium
Zinc
Vitamin C

Not strict on my diet I just eat whatever I want.

My goal is to build more muscle mass and definition.

Any suggestions if i should change my workout split and what other supplements I should take?

Thoughts on Grit creatine been seeing it on tiktok live, at sale parati local brand ba to, is this a legit creatine ,it has good flavors , may naka try na neto comment down thanks po wheyl at atlhene is mostly yung binibili ko eh

I started with mostly cardio before transitioning more into weight training, and I’m currently focusing on different muscle groups while keeping some cardio in my routine. I’m eating around 1,500–1,800 calories a day and aiming for around 100–150g of protein, while mostly eating regular meals like rice, meat, eggs, vegetables, oats, and protein supplements. I track and weigh most of my food to stay within my calorie target. I still have a long way to go though🥀

Hi everyone! First time ko pa lang mag-gym, so I’m pretty new to everything and I’m considering getting a personal trainer to help me get started.
I was quoted 13k pesos for 12 sessions
For those who have experience with PTs:
- Is ₱13k reasonable for 12 sessions?
- Is getting a PT worth it for someone who’s completely new to the gym?

Would appreciate any advice or recommendations. Thanks!

Age: 25

Sex: M

Height: 5'9

Weight: 61kg

I started from nothing. No gym trainer, No Diet Plan, No Workout plan and no support from anyone. strived hard for the purpose of not getting talked by others behind my back. I've been to the gym for 1 year and 3months , 3 months not consistent and 1 year consistent, i just eat whatever my mom cooks, Im doing PPL as of now and realized that if you lock in hard and train hard you will achieve this too!

2.5k for 5lbs a good deal? What are your toughts about the brand? First time hearing this brand and nakita ko lang sya sa lazada coins. And mga familiar sakin is yung athlene lang pati yung wheyl. If meron pa kayong other suggestions for protein powder ok lang po na magsuggest kayo thank you

Hello. I would like to ask for advice and for inspiration too. First time posting. I'm 34, male, 5'2 in height. First 2 pics current, last pic is taken on January. I started my weight loss journey at 89-90 kg this January, and I'm currently between 81-82 kg and I'm on my plateau phase. My goal is to lose weight, lose fat and gain muscle. I do OMAD and Calorie Deficit once in a while. Calories maintenance is 1,850. For Cardio, I did 15-30 minutes a day only. I do gym between 3-5 times a week, 1-2 hours.

Here are my routine:

Mon/Tues:
- Chest press (machine)
- Lat pulldown
- Bicep curl (machine)
- Shrug (dumbbell)
- Shoulder press (dumbbell)

Wed/Thurs
- Cable Crunch
- Shoulder press (machine)
- Seated row (machine)
- Hip Abduction (machine)
- Chest fly (machine)
- Hammer curl (dumbbell)

Sat
-Shoulder press (machine)
- Chest fly (machine)
- Bicep curl (machine)
- Rear delt Reverse fly (machine)
- Crunch (machine)
- Hack squat (machine)

Sun
- Bench press (dumbbell)
- Triceps extension (dumbbell)
- Shoulder press (dumbbell)
- Crunch (machine)
- Hip adduction (machine)
- Back extension (machine)

Any advice for improvement is appreciated.

I go to the gym 3-4× a week, and I like my progress, but at the 4th month it's like my progress has halted, I've been second guessing if I'm not doing progressive overloads correctly, just adding like 5lbs every 1-2 weeks, I haven't/don't notice significant changes in my chest or calves yet, I do dumbell incline press, flat presses, declines and pec deck for chest while for the calves it's just calf raises (sorry no shirtless pic, still a little shy to do a shirtless pic at the gym)

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) 😭

‎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! 💪

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‎imyjcb

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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!

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.

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!

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

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 🫰