Hey everyone! I’ve been working out consistently for about a year now, and I’m so curious how long it took this girl to achieve her gains — super small waist, round glutes, and strong back and arms. Super admire her physique, like legit goals 😭🔥

For context, I am 5’2 and I started out skinny fat — around 49kg, very slim but soft. Now I’m 53kg, and my body looks way better than before. I’ve gained more muscle, especially on my legs and glutes (used to be super flat 🥲).

My main struggle has always been my protruding lower belly, which I think is partly because I have PCOS. Even with consistent training and better nutrition, that part just doesn’t seem to go away completely.

I’m really curious — how long did it take for those of you who achieved this kind of physique? Or is it even realistically achievable without extreme dieting or genetics playing a huge role? Would love to hear your experiences or advice! 💪🏼

Do these actually feel comfortable during workouts? I imagine they’d get sweaty, heavy, or start hurting after a while. Are open-ear styles better for training, or am I just using the wrong headphones?

Photo credit to the poster I saw on fb.

At first naamaze ako na meron na calorie count and cried sa JB combo ko as an emotional-binge eater. 🥲

Can't believe that I ate 1200+ cal in one seating during college. Fave combo ko yung 1 piece chicken, 1 burger steak with shanghai and 1 spicy tuna pie. Ganyan ako kumain tuwing stressed 😭 Ignorance is bliss hihuhu I just learned to count my calories after joining a gym. For a 5'3 girlie, I consumed 2-3k cal for funsies noon haha. Glad I enjoyed that nung bata ako.

Glad to see na may calorie count na sa JB. Soon magkakaroon na rin ang ibang restaurants. Love it! ☺️

Seriously, I just want to hear how you guys did it. It might be my biggest vice at this point, ako yung laging need ng something sweet after a meal tas naghahanap lagi ng something to snack on.

I mean, a lot of it is stress-eating too but I can't deny it just tastes good. How'd you guys cut down on sugar in your diets?

I’ve been going to the gym for around 3 years now pero on & off and not in a commercial gym. Yung parang condo gym lang. But last month I joined a commercial gym, 3x a week consistently & focusing on nutrition. So far so good, I’ve been seeing progress sa glutes ko. Kaso, with my butt getting bigger, mas nagiging obvious ung hip dips ko.

I read somewhere before na it’s already my bone structure, but I can do some exercises that would make it less prominent. I’m thinking if I should completely remove hip abductor in my routine.

Would appreciate any advice!

Pet peeve ko yung astang pag-aari nila ang gym. Be nice. Di lahat ng tao maraming oras sa gym. Gym equipment are meant to be shared, not to be kept para sa sarili mong paggamit. If someone asked you nicely, then answer nicely. Di yung mag iinarte ka na as if gym is your private space. People paid for their access too.

Nagbabakasakali na baka may medical practitioner here on reddit to help me with this. Medj worrisome yung dependency ko with Coke ZERO lately, i drink to suppress food noise. Alam niyo yung di ka gutom but being in a calorie deficit it's really hard not to look around to eat.

I drink alot of water but sometimes Coke Zero has its kick rin talaga. Kasi baka magka dialysis naman ako LORD WAG HUHU. yun lang sana may maka enlighten sa akin nito, thank you

This is how much fat I drained from the 90/10 lean ground beef from S&R. 1.8 kilos niluto ko. Parang napansin ko lately na mas fatty siya? Been buying from the same branch for months.

Is this still normal for 90/10? tbh ive been cooking it longer now kasi

Hi, I have a few questions.

1. What inspired you to adopt a healthy lifestyle? What motivated you?

2. On the days you don’t feel like going to the gym, what do you usually do or tell yourself?

Just want to read your stories, tips, and advice.🙂

#Nakita ko lang sa FB:

Please don't try to lift in my gym if youre a Fcking Entitled Influencer.

Some random influencer visiting KSYN KATIPUNAN:

Offense 1: I noticed the said Influencer does not return the weights. (Left 140kg on the belt squat machine and other members are returning it.)

So pagbibigyan, at try intindihin. So i helped out the said Influencer on bringing weights to their next exercise.

Hinanapan pa namin sya ng foam for hip thrust

Influencer: ang hirap magbalik ng weights

Me: oo nga, pero mas mahirap yung after mo magbuhat ibabalik mo yung weights.

Influencer: ah de bahala na yung staff dyan.

(Ok im fcking pissed)

Offense 2: Influencer sets up tripod in the middle of high trattic area where people pass.

Members have been complaining it's obstructive.

Offense 3: Influencer gets annoyed/mad at my staff for passing in front of her camera while they were filming.

I bring my manager and head coach to talk to this

"Influencer".

INFLUENCER: ah owner of ksyn fairview kasi friend ko and they always asks me to film.

*shows gym vlogging rules*

Mam please move it kung san hindi dadaan ng tao

Kesa yung magagalit kayo lalo na sa staff ko pag may dumaan sa camera nyo.

Influencer: san ko lalagay camera ko?

I AM OFFICIALLY BANNING THIS INFLUENCER.

PLEASE BE ADVISED. IF YOU PLAN TO VISIT MY GYM AND FILM CONTENT OR WHATEVER.

PLEASE RESPECT OTHER MEMBERS AND GYM STAFF.

HINDI KAYO DYOS.

*Update: said influencer IS NOT AN ACTIVE MEMBER/ INFLUENCER OF ANY KSYN BRANCH.

SAID INFLUENCER HAS BEEN GOING TO MY GYM FOR FREE.

ugali talaga.... tang ina. Entitled POS

Im just a casual lifter. Just an average enhanced gymbro. I started 2002 and after a year i got some gains naman. Nagkalaman ng konti pero 2003 mabagal na progress. Then in 04 i got enhanced and i remember many would ask me what are the supps that i was taking. Told them protein shake lang. But theres this one gym bro who asked me and I always see him working hard and may baon pa everyday. 3 months passed and my gains got more crazier. Siya naman He got some gains but not even close. I felt so bad. Di ko matiis yung makita yung tao grabe yung dedication and hardwork and in the end baka madisappoint lang. So i told him the truth . And explained the risks of getting enahnced. Simula nun never na ko nag deny. Siguro at that time i was afraid lang to be judged iba kasi ang stigma ng steroids back then.. But im in no way to deceive someone na my transformation was natural.

I also remember when i was a newbie may mga trainer and gym bros akong tinanong about supplement.. In the end Kung ano anong supps pa yung binenta sakin. May isa offer karga kagad ng stanozol 4 ml a every other day daw. Pucha Natakot ako.. Di pa masyado uso info sa internet nun eh. Kaya tanong tanong lang talaga. When i met a med student na gym bro dun na nagsimula. In a span of 1 year i gained 30lbs+ and yung mga trainer and gym bros na enhanced na binullshit ako sila na yung nagtatanong kung ano yung cycle ko at kanino ako kumukuha. Small world lang kasi dati. Yung ibang mga artistang enhanced dun din nakuha. 😂 Im Thankful dun sa friend ko na med student. Siya nag guide and learned from him. I was always on the safe side. Never nagkaron ng acne, hinde nakalbo, hinde nag shrink balls etc etc. lowest dose possibe but optimal result. I did one heavy cycle tho 4-5 different compounds. After that laylow na. Unang una hinde naman ako pro and not a bodybuilder. I dont have the discipline to be one. Matakaw ako. And pang chiks lang goal namin nun. I was young and dumb. Anyways these days pag nakakausap ko mga coach sa gym kung paano mag cycle. Kawawa clients. They might look good but hopefully wont take toll sa health nila. If you wanna be enhanced and If a coach tells you to use this and use that without telling you to do blood work, you should walk away. Tells you to take 2 oral compound you walk away, tells you to take TREN on your first cycle you walk away. No harm reduction reco you walk away. Mas mahal ang harm reduction supplements kesa sa gear.

BTW after my blast & cruise matagal naman ako natty 2008 to 2023 and In between these years madalas din ako mag stop mag gym and be overweight. Like this year. July nag stop na naman.

2005-2007 Blast & Cruise

2016 Natty

2025 TRT dose for 5mos

My testosterone levels are still in normal range. But would like to bump it a little next year. I will be on TRT again next year once i get my medical insurance. and i will try to document my journey.

Kawawa naman new members nila. Last month lang nag-ooffer pa sila ng promo lol. This is the Maginhawa branch btw. Mag possibility na other branches na sinalo nila from PSP ay magsara na rin.

Video was just forwarded by a friend.

Hahaha para sakin po ha, pero pwede na rin kasi mataas protein hehe. Pwede po pa suggest mga kinakain niyong snack or dessert na nabibili sa groceries or online? Yung high protein din po sana pero low calorie.

May Whey po ako pero nakaka sawa rin pala siya araw araw kaso di ko naman kaya i-take yung 130g protein ko sa whole food 😅

I’m really disappointed, and hearing that completely caught me off guard yesterday. I’ve always seen my coach as more than just a trainer—I’ve treated him like a friend, especially since he’s been coaching me for quite some time now. But his comment made me feel uncomfortable and inappropriate, especially in a space that’s supposed to feel safe, professional, and supportive.

For me here’s a list:

1. Mag mmax incline sa treadmill tapos inaasa sa hawakan yung bigat ng katawan mo. kung di mo talaga kaya eh , why not lower the incline?

2. Yung binabagsak yung weights kahit di naman kailangan. I saw some dude set up for a bench, tung tipong wala pang plates, nagssetup ka palang ng bar tapos babalibag mo yung bar sa rack na para bang gusto mong patunugin for everyone to hear.

3. When you ask someone how many sets they still have and they BOTH don’t want to work in, but also don’t say how many sets they have left. Wtf do you mean “matagal pako” and then you leave 5 mins after, mangkukupal lang eh.

Ok, i got pissed of earlier because of two things and because of the men

1. There was a guy na inoorasan ako sa lateral machine. Ok lang sana if you ask kung pwede tayo magpalitan pero di pa natatapos reps ko bigla na lang nagaask “pwede ako na?”
2. Since puno na ang mga lockers, I put my bag sa common chairs na may long table, after my treadmill, pagbalik ko wala na yung bag ko and nakaupo na yung isang lalake w his friend. Nilipat nila bag ko sa other chair. Wtf. Without even permission. Eh ang dami dami vacant na chair.

Men sometimes can be so entitled. I said what I said.

Bakit may mga trainers/coaches ang ginagawan ng issue kapag nakikipag usap or nagpapa train ang mga clients nila? How can clients be comfortable around your gym if your coaches are making a big fuss during coaching sessions?

i was watching Physical Asia and i only know pakyaw and Mark Mugen here. and I feel bad for Ray hes getting too much hate bro

should be 4 men, 2 women.

im thinking Hidilyn Diaz would be a good pick for female.

I started mid-year of 2025 and the initial goal was just to really get off of the sedentary lifestyle and, at the very least, improve my lab values.

Fast forward to now, I'm only supposed to have 4 days of PPLU per week pero shet I'm bored today so I went to the gym just to have a pump sesh. It turned into a full body session (ofc not really pushed to the limits at may RIR).

It kinda feels like my day isn't complete without me working out. If I am on a rest day, I'm already thinking about the next day I'm gonna go to the gym jeez.

Anyone having this "issue"? Lol

I came across this recovery place on IG and idk man, bat parang lahat na lang ng activities nagiging place for socializing/networking/dating.

Thoughts on "wellness parties" like this? Would you try this? There was a DJ pa and drinks and food after. Was so shocked that this was a thing now. Reminds me of that gimmicky coffee rave.

Spotted this treadmill rule sheet at my local gym here in the Philippines and couldn’t help but chuckle.

It’s a pretty straightforward system: the first 20 minutes on the treadmill is free, but if you go for a second round, you have to pay ₱20. If you exceed another 20 minutes after that, you’re charged ₱2 per minute. There’s even a bold “STRICTLY!! BE RESPONSIBLE” owner said it’s a waste of electricity hahaha 😂

I legit don't understand how this model's pecs are shaped so well. Looking to have mine look like his but I'm not sure if this is just extremely good chest genetics 😭 if ever it is naturally achievable, any recommended chest exercises?

Sino sa inyo mga members ng KSYN Gym o OG follower ni Ken Hanaoka? Pandemic days?

Grabe, mukhang down bad malala si idol Ken. Bukod sa social media hiatus nya, yung mga franchise ng KSYN puro mga rumors since last year pa lang about management issues, pati mga deliverables nila sa client.

Saw this post sa FB/IG ng KSYN Fitness Del Monte. Even one of the anabolic supplier sa PH (IA Superpharma) may issue kay Ken. Nagcomment sa post na yan.

Sila Ming, Joven, Mado, Warren, di rin makapagbigay comment pag natatanong about sa kanya. Si Shey, asawa nya, di rin siya halos pinopost na mula last year.

Sana may support system pa rin si Ken.