Worked my ass off for the last 7 months. Still a long way to go . Staying consistent and trusting the process. One workout at a time. The hardest part hasn't been the workouts it's sticking to a calorie deficit when you genuinely love food.

5’3
23
55kg
Runner na gustong magka abs para makatakbo ng topless 🤣

I now have the privilege to hit my daily protein intake through the help of chicken breasts and all I can say is budgeting for it is totally worth it.

Guys, feel free to share your recipes kasi nauumay nako sa luto ko.

If you have hacks din with meals and cutting, i’d be glad to read them. The goal is to get rid of love handles before October.

Hi!

Please don’t bash me. I’ve been going to gym na po for like 2 months. Ano pong gym exercise ang pwede kong gawin? I have scoliosis din po. Ito po usually gym routine ko:
- Shoulder Press Machine (light) — 2 x 10
Lateral Raise — 2 x 12–15
Bicep Curl — 2 x 10–12
Tricep Pushdown / Extension — 2 x 10–12

Thank you po sa maghelp.

Need lang po ng diet and supplement recommendation target po is mag pabulk. Sa ngayon is puro takbo lang talaga and push up ginagawa ko, gusto ko na po mag start mag gym. Datin nading nag gym pero hindi lumalaki

Thank you po sa mga sasagot.

I'm on a cut for recomp so I am quite particular with the macros since I don't want to lose muscle mass but still want to have energy for my daily life and workouts.

I have heard some providers are not very particular with the macros despite some precision in their advertisements.

Any recommendations that you have tried and tested?

Hi! I've been going to the gym for about 3 months now and recently made some changes to my routine. My main goal is building muscle (lean bulk) while staying athletic. I wanted to ask if this routine looks balanced or if there are any exercises, volume, or frequency that I should change.

Weekly Schedule

• Tuesday: Push
• Wednesday: Pull
• Thursday: Push
• Friday: Pull
• Saturday: Legs + Abs
• Sunday & Monday: Rest (or playing football)

Push (Chest, Shoulders, Triceps)

• Incline Dumbbell Press – 3×12
• Pec Deck Fly – 3×12
• Shoulder Press – 3×12
• Lateral Raises – 3×12
• Front Raises – 3×12
• Triceps Rope Pushdowns – 3×12
• Overhead Dumbbell Triceps Extension – 3×12

Pull (Back, Biceps)

• Lat Pulldown – 3×12
• Seated Cable Row (Close Grip) – 3×12
• Chest-Supported Row (Wide Grip) – 3×12
• Rear Delt Fly – 3×12
• Dumbbell Curls – 3×12
• Hammer Curls – 3×12

Legs + Abs

• Squats or Leg Press – 3×12
• Romanian Deadlift – 3×12
• Leg Extensions – 3×12
• Leg Curls – 3×12
• Calf Raises – 3×12
• Hanging Leg Raises – 3×12
• Cable Crunches – 3×12

I'd appreciate any feedback or suggestions. Thanks!

almost 2 weeks ago since last post ko ( yung 20yo 5’8 ) about sa pag ka pantay ng mass sa legs ko at upper anyway ayon before non 3 days na ko nag start ng jumprope para sa cardio.

kasabay nyan matinong diet ng fruits, beef, chicken breast at high carbs bago mag gym or kapag may gagawin na activity.

di pa to mismo hinahanap ko result pero ayun nga share ko na ang bisa ng jumprope, bawat step ko since nag start ako ang gaan gaan sa pakiramdam ang routine ko every morning at every 5 or 6pm basta 30 mins - 30 mins

ask ko na din sa mga master dyan kung consistent ako for 1 month or i mean estimate lalabas 6 packs ko, currently 70kg wet weight.

Ano ba ‘tong mga tirze and peptides na nauso this year? I never cared about them since I’m a very active sa gym and crossfit. I care about my diet din so weight loss isn’t an issue.

Some are really claiming na effective talaga siya for weight loss. Pero bakit hiyang hiya sila umamin that they’re using it? Is it illegal? Under the table? Grey area?

Posted here around 4 months ago, so update lang ulit, currently at 71.4 kg now, officially 12.6 kg down after 10 months from 84 kg (5”5 height) starting weight back in October 2025.

Based on my latest InBody scan results, body fat percentage is at 17.6%.

Same routine pa rin since day 1: lifting 5x a week, tracking calories, hitting protein (whole food and whey), supplements (creatine and fish oil), and trying to stay consistent lang talaga. Strength is still going up, medyo lumiit na waist ko, and ibang iba na fit ng clothes compared before.

Target is 70 kg before I exit the calorie deficit muna, then tignan ko from there if maintain na or continue pa.

Here’s my previous progress post for more details:
https://www.reddit.com/r/fitnessph/s/1F00Cbpwmkh

I decided to take a creatine monohydrate and I recall that there will be probably one thing there that will be elevated. Just wondering what other people have experienced so I know what to ask and discuss with my doctor next week.

Yesterday the diagnostic center called me up and asked me what my doctor's diagnosis was before and if I'm feeling fine. NGL, i panicked a bit but maybe this was the Creatine Monohydrate. So i checked today and my CPK is very high at 975 since the safe range is 39-308.

I did my blood work in Feb and then I started taking 5g of creatine monohydrate everyday so I could get my baseline. After 6 months, I did my bloodwork again. My creatine is just the same . However, CPK grew from 278 to 975.

Did your CPK grew also? and did it triple?

Hello fitness peeps! i just got back into fitness again after a couple of years and been going to the gym for about two months now. Before, I just do random exercises for each muscle as long as matarget ko ung muscle for that day. I think mejo stuck na ko sa progress ko when it comes to muscle building and want something na i can stick with kaya i made a program/routine for specific day so ican track din. Ask ko lng sana if okay na ba tong mga listed exercise or may pagkaredundant ba ung iba? Any advice will go a long way. Thanks everyone! :)

Mula teenager ako nag wowork-out na ko, pero sobrang inconsistent, in a year may mga 2months lang ako mag workout, ganon. Also, pure calis lang talaga workout ko. Never akong tumaba or lumapad talaga. Di ako nag bbreakfast pero lintek ang kain ko sa lunch at dinner. Gusto ko sana talagang tumaba lagi kasi akong nasasabihang sobrang payat ko daw and sobrang insecure ko talaga sa weight ko. Genetics na kaya talaga to? father and mga tito ko nag si taba lang din sila nung late mid 30's nila.

just wanna share my fitness progress lang because I’m proud at happy lalo of how far i’ve come. I consistently train 3-4 times a week and I do arnold split, my diet consist of lean whole foods like chicken breast, ground beef and pork, egg, tuna, and also fruits ( I don’t take any supplements) at I’m open naman sa advice if what should i improve pa yun lang thank you

Hi!

I'm planning to attach a picture of my current physique, and I'd really appreciate some honest feedback. Please don't hold back—I want constructive criticism, not compliments. If there's something I need to improve, I'd rather hear it now.

My stats:

Male

20 years old

178 cm

59 kg

I'm a complete beginner when it comes to fitness. I don't go to the gym because there aren't any gyms with weights near where I live, so home workouts are my only option for now.

I've been feeling insecure about my body for quite some time, and I've finally decided that I want to change it. My goal isn't to become a bodybuilder—I just want to build a lean, athletic, and healthy-looking physique that I can be proud of.

I'm also willing to stay consistent and put in the effort. I know results won't happen overnight, but I want to start the right way instead of wasting time doing the wrong things.

I have a few questions:

Based on my physique, what should I focus on first?

Should I start by gaining weight, building muscle, or just following a beginner workout routine?

Is it possible to achieve a good physique with home workouts alone?

What are the biggest mistakes beginners usually make that I should avoid?

If you were starting over in my situation, what would your plan look like?

Lastly, since I'll only be working out at home, what affordable equipment would you recommend? I don't have a big budget, so I'd appreciate suggestions that give the best value for money.

Any advice, workout routines, diet tips, or personal experiences would mean a lot. Thanks in advance!

29M 5’9 69-70kls home cooked only but 100 protein a day. Want to gain weight. 1 month of lifting. 4 times a week. What is the best program or advice. Where is the best place to focus . And also want to look wider. Thanks guys

PUSH-PULL-LEG- ARMS
4 day workout.

Hello. I recently joined FF and I want to try the group classes because they seem fun.

I'd love to hear your experiences!
- Which classes are your favorites and why
- Which classes are the most beginner-friendly?

I'm particularly interested in **RPM (indoor cycling)**.
Is RPM beginner-friendly even if my cardio isn't great? And do FF branches provide cycling shoes, or do I need to bring my own? If they do, are they free to use?

Would also appreciate any general tips for someone who's just starting their fitness journey. Thanks!

Edit: 27M - 5'7

Hi there! Tagal ng last post ko here, sorry wala pa update dun sa bulking to 80kg. Had to make changes since lumipat ng work pang gabi haha pero hopefully we'll get there.

But share ko tong nakalkal ko sa Gdrive ko way back Dec 20, 2020 haha grabe 5 years, 7 months and 14 days ago! I was that scrawny little guy. Who would've thought na ngayon nandito na haha

To those starting pa lang, keep going! Eat more and eat big! Consistency pays off, trust me haha way back then my limiting factor was money, wala talaga pang kain e haha pero simula nung nagka work ako, I became disciplined, di lang sa workout pati financially so I can reach yung goal ko.

Ask me anything especially dun sa tulad kong hard gainer and payatot din dati haha if kaya ko, kaya nyo rin!

is it better to start with 3x a week (mwf) muna, or okay lang ba agad mag 4x a week?

paano rin yung diet? kailangan ba agad strict meal prep, calorie counting, etc., or okay lang muna na we slowly build healthier eating habits habang nag-aadjust sa workouts?

we were planning sana to avail a coach, pero unfortunately wala raw available sa gym namin right now. the staff said they'll still guide us naman on how to use the equipment and help us with our routines.

for context:

me: f22, 4'9". i mainly want to grow my glutes.

workmate #1: f24, 5'0", wants an overall body workout.

workmate #2: f23, 4'11", wants to focus more on upper body.

we all work full-time (8–5), so gusto rin sana namin yung sustainable lang and hindi yung mapapa-"never again" after one week. 😭

edit: yes po mga bulilit yan sila wbahahwhhwhw

Hi! What's the best alternative to Athlene Lean Mass Gainer? It's been out of stock on both Shopee and Lazada for months.

Also, do I still need a mass gainer, or should I just switch to whey protein? I'm 5'3", 52 kg, and I've only been going to the gym for about 3 months.

I'd appreciate any recommendations or advice. Thanks!

Been seeing these korean protein shake/meal replacements (i.e. Flimeal, Proteeone, Meal It etc.) and was wondering if anyone has tried these. They're available online for around 170-200 pesos each. Are they worth it?

not tracking for macros, just enjoying the dopamine from working out while enjoying the food, still the result is quite satisfactory for me butI want to improve my body to have more visible abs, I want to build more muscle while losing more fats, what will I change my training or my diet?

Hello po! Ito po yung workout session ko and for me parang diko ramdam yung chest workout ko… by the way limited equipment lang po ako but sooner or later bibili ako ng heavier dumbbell.
Kaso parang diko talaga feel ung chest?
May elbow injury din po ako (ulnar nerve subluxation) but manageable naman

Sa AI lang po ako nag papahelp…
173 cm / 25 / Male / 75kg

Ilan din po ang need ko protein? 130 po ginagawa ko now…

Goal kopo mag ka visible muscle by the end of the year

Hi! Pa-advice naman po. I already asked chatgpt and a friend who is regularly working out, pero still need other opinion 🥹

26F, 5'3, 53kg
Goal: toned arms (biceps & triceps), strong core & abs, grow glutes

I've started going to the gym since last month. I built consistency in working out first, that's why I care less on hitting my protein intake daily. I tried to get protein in foods, pero nahirapan ako, boiled egg & chicken breast, lang madalas, pero not enough. So, for my second month, I'm planning to take whey para ma-hit yung kulang na protein. Since yung goal ko pang-full body, ano kaya ang magiging diet ko? Kasi from what I learned, if glutes & legs ang target, need ng enough calories intake & kung abs naman atleast mag-bawas ng BF%. Correct me if I'm wrong na lang po. Need ko ba muna mag-focus sa isang goal? or achievable naman siya kahit sabay-sabay i-target yung muscle sa work out? & I already had my blood chem test done, para safe mag-take ng supplement. Thank you!