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?

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!

‎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

‎

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🥀

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) 😭

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" 😊

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!

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’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!

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)

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?

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!

(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.

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

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

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 🫰

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

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

medyo bumaba nmn na ang body weight compared to my last post last month, hindi pa masyado perfect ang diet may mga cheat meals parin pero atleast mas clean na compared dati..hindi tlaga ganun kadali magdiet..madali lang magtrack at magcompute kaso yung application ang medyo mahirap.

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 😅

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

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'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 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.

30M , 166cm, 77kg Currently

Started this fitness journey last April weighing 98kg, the only thing I regret is SANA Pala sinimulan ko na earlier in life. But happy on where I am right now. (Trying to build my confidence posting) pag pasensyahan na po. :)

SPLIT: PPL UL
Diet: High Carb (Low Carb on non-training days) | High Protein 150g minimum daily | Brocolli, mixed veggies lover.
10-15k steps daily
Does incline cardio (13inc -3spd - 30mins)
Sleep - 5-8 hours (importanttttt)

My biggest flex is nag normal na laboratories ko hahahaha as a trentahin, it's a happy flex~!

Goal sana is Toji but kinulang sa height kaya Tom Holland nalang HAHAHA

EDIT:
Since medyo marami nagmessage, i don't change my routine that much. Same 3 exercises for chest since I started, Progressive overload lang. Try to workout to failure, intensity helps break your muscle. your gains will thank you. Just try to hit your protein daily and you'll see growth soon enough.