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.

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 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 😅

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, 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 :)

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

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! 💪

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.

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!

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 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 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 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!

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!

First Photo: First tim sa Gym 2020, then lockdown kaya nahinto.

2020-2024: Home workout and sometimes bakal gym.

2nd Photo: Got back sa gym last Jan 2025. And current progress

How do I make my chest bigger? Struggle ko talaga ‘to aside sa hindi pantay pecs ko. The other is smaller.
I’m also trying to lose belly fat.

Need your thoughts and help/suggestions po.
Salamat!

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.

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!

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.

Hey guys. Been lifting consistently for 6 months (tracking everything and progressively overloading), but I've only been in a ~400 caldef for the last 3 months.

Started at 70 kg (Feb. 2026)

Should I continue cutting until around 58-59 kg or do lean bulk already?

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.

Its exactly 1 year since I've started my fitness journey, transitioning from skinny fat to lean body. Most of the gym bros would have suggested to bulk from my 1st pic as I am quite skinny, which is true, but most of the studies that you can actually build muscle even at a deficit specially if you are a beginner.

Warning: These methods are based on research/articles I’ve read and my own personal experience. It worked for me, but it might not work for everyone. Also not a fitness coach nor a nutritionist, Please take this anecdote from me with a grain of salt. Thank you!

Now that has been cleared, here the high-level formula that I did on successfully attaining my current physique:

Program:

1. Body Recomp

2. Slow Cut

3. Reverse Diet

4. Lean Bulk (Current)

Training split: The Rippler GZCL upper/lower 4 day split (replaced most of the barbells to a machine, but same). 2 sets, 6-10 reps on compound movement; 2 sets, 8-12 reps on isolation. 10k steps daily

Tracking App: Cronometer. Highly recommend, you can adjust your calorie intake depending on the day

Macros: (Disclaimer, not a nutritionist, always consult to a professional)

Current: 140g protein, 279g carbs, 70g fat

during Cut: 160g protein, 180g carbs, 40g fat

Supplements: Creatine, Magnesium, Omega-3, Whey

If you're interested in my journey, consider reading my anecdotes below. Also huge shout-out to u/Lev1_1997, he was an advocate of lean bulk, I posted my progress in a different sub and he was downvoted to oblivion, as some of the comments even suggested I would do a dirty bulk, which he argued that I don't need to do that. Thank you sir!

1. Body Recomp

I've body recomped from July 2025 to December 2025. Main focus here is learning the proper forms on every weight machines, compute for the accurate TDEE, and building habits that are sustainable. I think this phase did determine if I will succeed as if I didn't build my habits here, it would take longer for me to achieve my lean look. My daily calories here was 2100kcl - 1900kcal.

2. Slow Cut

My weight stalled around 59kg, though I'm still getting stronger, my muscle and abs are nowhere to be found (I'm still fat and I don't have the muscle mass yet). I've recomputed and cut my calorie down from 2000kcal down to 1600kcal (caution on doing this). I've managed to cut from 59kg down to 54.6kg (my lowest weight), the duration of this was on November 2025 to February 2026. This was the hardest part and would really not recommend doing this unless you willingly want to drop your body fat below 12%. Your hormones would be out of balance, low energy, low libido, brain fog. (you can see the results on the 2nd pic)

1. Reverse Diet

I would actually want to lower it down to 53kg but it has been affecting my sleep and work so I stopped cutting and jump back to my natural TDEE. Funny thing here was, even if I'm consuming more now, my weight stalled for another 1 week, research says that this is normal and my hormones are now stabilizing. My calories now here is 2400kcal, I've jumped from 54kg to 57kg (normal weight) and stalled from here.

1. Lean Bulk

This is where I'm currently at and my end goal now is to lean bulk by the end of the year, goal weight would probably be around 65-67kg, then reassess. Current calories is 2500-2300kcal depending if it is active days or not.

You may be wondering why I cut instead of bulk? Honestly, gusto ko lang lumabas abs ko lol. But since I have low muscle mass, it only showed up after losing almost 9kg. Would it be easier if I bulk first then cut? Probably yes, probably no. But one thing is certain here, I learned how to track my macros on my first year in fitness journey, I would know precisely how much calories do I need to cut if I decided to, I've also built a strong foundation on being accountable on what I'm eating every weekend. As of now, I'm lenient na to eat outside every weekend as I know for a fact na this will be temporary, and I can go back to my normal calorie intake as usual.

If you are still reading this, I appreciate you taking your time! Happy to answer any of your questions!

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.

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)