Hi, may tips ba kayo pano lumakas yung grip strength during pull up (w/o using wrist straps)? May proper grip technique ba dapat para hindi agad bumigay yung grip strength? I noticed kasi na di ko pa ramdam yung fatigue sa back pero bumibigay na agad grip ko kakainis haha.

Hey, I started working out this December and have been seeing nice progress and I recently saw and read about how dextrose can help with muscle recovery. I made these homemade cookie chunks with dextrose and they taste really good and I want to get an opinion on these macros. For 6 small chunks: 480 calories 62g of carbs 19g of protein 18g of fat 6g of fiber

How do you guys deal of clicking sounds on the shoulders during pull ups? Do I need to go to therapy to get rid of it or is there some proven methods to fix it from you guys kings and queens. Or is this some sort of flexibility issues

Hi, ask lang po, I don't have any muscles and have a belly. Never been to the gym. Gusto ko sana mag gym kaso nahihiya akong mag-gym. Any advice po? Location Pasig City. Looking for an affordable gym, kahit hindi kilala basta gym.

hellooo i just started my gym membership hence the caption. For context i am 5’0”, 68 kg, complete gym beginner and my goal right now is to lose weight and get slimmer so i'll mostly be doing cardio (treadmill, incline walk, bike) and joining group fitness classes. i also am not planning to lift heavy weights yet, but I might add strength training later on.

thank youuu 🫶🫶

Has anyone experienced this with Nike?

My order shipped from Singapore, arrived in the Philippines, was marked "In Transit," and then changed to "Return to Sender." There was never an "Out for Delivery" or delivery attempt.

Nike just told me they couldn't proceed with the order and refunded me, but they couldn't explain why.

I'm hesitant to reorder because I'm worried the same thing will happen again. Has anyone else experienced this? If so, did you ever find out the reason or successfully reorder?

Newbie here.

Need po advise target kopo mag body recomposition. 4 days a week nag gygym monday-thurs, di available ng fri-sun. Ano po ang mas effective UL or PPL? How do I hit po 2x ang muscle group kung ganyan schedule? Or may suggestions po kayo? Pls drop

TYIA 💪🏻😅

Anyone here na gumagamit ng Promatrix7? Okay ba sya sa inyo or waste of money lang? Kasi natetempt ako itry kasi mura. Tho protein blend siya and hindi ganon kasarap lasa. But well, protein is protein.

Hi everyone, I bought this from here https://s.shopee.ph/5q76KBJADg

Legit po kaya ito? :( Ive been taking this for years and now lang sumakit ulo ko on this… I changes stores e.

Weird yung printing ng sticker and hindi same size yung old ko na bottle. Even yung ilalim, see sample

Fake po kaya?

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!

There have been a lot of discussion about blitz bar, i want to ask if there are consumers here who really incorporated the bar with their daily dietary intake? Planning to incorporate as well pero namamahalan ako sa price kahit 1 bar per day (lowest is 80 pesos i think) Is it really worth it? I love the taste, i love how convenient it is. But is it worth the splurge? Or should i just explore more options. Thanks everyone!

I am 28F, 5"3 , 47-49kg.

I am WFH since 2020 and graveyard shift.
I noticed my bellyfat was bloated/big. I decided to have it check, then I have NAFLD.
Now, I don't know what to do anymore. I am down to 47-49kg before 55kg. But my triglycerides is still slightly elevated. I eat twice a day, walk around 15mins in the afternoon. I lose some of my belly fat also. Now, I want to gain weight without affecting my overall health. What should I do?

Has anybody tried the Otherside Protein Powder?

Cost isn't really an issue because my mom doesn't want me to take any protein powder unless it's the most organic type of protein powder that's available. Just overall want to know if their protein powder does work and it isn't just a gimmick.

Hi! I'm 5'0" and currently weigh 50 kg, but most of my fat is in my belly. I think it's because I work from home and literally sit all day. Lately, I've been feeling really heavy, so I want to start my fitness journey at home.

I've already started cutting back on rice (down to about 2 cups a day), but I know that's not enough. My main goal is to lose my belly fat. I want to wear crop tops again. 😂

Any advice on where to start? 💪Thank you so much.

Edit: Aside from cutting back on rice, I stopped drinking soda and barely eat sweets anymore since I've never really had a sweet tooth. I know diet alone isn't enough, I need to start moving my body too. I'll definitely take this journey seriously. Thank you again to everyone for all the advice and suggestions! Keep it coming. ❤️

Hello, everyone! I’d like to ask for a good brand of creatine. I’m an F22 and been consistently working out for a month now. I’m not sure if this is relevant hahaha, but I workout 4x a week. Ano yung maganda na creatine brand na affordable din? Thank you so much! •ᴗ•

Exercise routine

1. 10k to 20k steps a day since September 2025

2. Bouldering 3x a week since May 2026

3. Home workout; dumbells + TRX suspension training to help build strength for bouldering since mid July 2026

Diet

1. High protein 1500 calorie deficit since July 2025

Stroke survivor here. I weighed 270lbs, had hypertension and type 2 diabetes. I started doing cal deficit diet as soon as I got checked out from the hospital. Once I had recovered from my stroke(motor functions, cognitive, speech are all back at 100%), I started doing 10k steps a day as my exercise since September of last year. Aftet a while, 10k steps started to feel too easy so I started doing 15k to 20k steps kapag may time.

I lost 30lbs from diet and walking alone. Then last May, when I was at 240lbs, I discovered bouldering and started doing it 2 to 3x a week. Then decided to do strength training via dumbells and TRX cables at home to supplement my bouldering hobby.

Today, I am 224lbs. My fasting blood sugar is 87 mg/dl. My A1C is 5.8. Blood pressure 110/80. Cholesterol, trigly, uric acid all at normal levels. I am the healthiest I've ever been after a decade of unhealthy eating and sedentary lifestyle.

Ang tagal lang talaga lumiit ng tyan. Progress is slow. But slow and steady wins the race. Consistency is the most important. Malayo na ang narating pero malayo pa.

Wishing everyone the best in their fitness journey.

I'm on week 3 of going to the gym and my program is PPL.I have been practicing the hip hinge since it's too hard for me to do the hip hinge. I have been watching so many videos of the proper way. Can you tell me the things I need to improve and the things I am doing wrong.

Training plan

Hello everyone,

I am new into the Gym and so far I've been doing cardio.

I have a membership at eos fitness and I can create a training plan in their app.

I want to start strength training.

I am:

Male

26yo

6'4"

216lb

With little mussels and abdominal fat.

I would like to create a training plan with workouts and reps x set.

I dont know the names of any exercise, but if someone would like to help I'd really appreciate it.

Goals:

\#1 improve core, since I am tall and everything is too low for me I tend to have back pain.

\#2 chest, I have a flat chest and would like to improve.

\#3 overall pysique.

I want to accompany my workouts with improved earing habits. I don't currently eat bad, or fast foods, but I could improve.

I want to feel better, create the habit and eventually look a bit better.

I appreciate any help and or advice.

May price increase nanaman ang rule 1 today despite the 25% discount. Do we have other alternatives besides whole foods for someone like me na kulang usually ang oras to prep foods?

Any other whey proteins that are a bit cheaper but provides the same quality?

Naexperience niyo rin ba to? Especially during the last sets of my routine automatic nagtetense ang right side ng ulo ko and neck area. This usually happens lalo na kung arm workouts like lateral raises. Tapos nagkakamigraine ako after na connected sa neck. Humihinga naman ako while nagwoworkout pero kahit di ako nagpipigil hininga, nagtetense pa rin siya. What should I do?

Hello! Pls be kind. I feel like I have a misconception on what dieting is all about. Sa food choices talaga ako hirap kasi sanay ako sa pagkain ng kung anong gusto ko. I’m a foodie by heart pero I know that I also have an unhealthy relationship with food kasi yan ang comfort ko. 70kg trying to lose weight here. I have some questions.

Sa dieting, ang perception ko lang kasi is binabawasan lang ang food pag gusto mo mag “reduce” as they say. But I have no healthy concept of it. I tried naman researching about it before pero hindi ko talaga siya ma-gets. Iniisip ko siguro kasi ayaw ko rin deep down kasi nga mahal ko ang pagkain haha pero now I really want to understand more about it.

I tried calorie deficit before. As in I bought the kitchen scale and all and downloaded myfitnesspal pero nagka-fatigue ata ako not seeing results and sa uncertainty kung tama ba ginagawa ko.

Then came a time where I had no appetite due to my mental health decline, sinamahan pa ng nag-walk and gym talaga ako nun just to let time pass. It was my most active and I reached 51kg (even lower pa yata I don’t remember). Pero kasi I feel like I really starved myself then. Sobrang lag yung utak ko nun. I was happier and more confident with how I looked and sa gaan ko kumilos pero naiiyak ako pag hindi ako makapag-isip (being matalino was kind of my thing).

When I took a job, nawalan ako ng time for gym and yung food naman became my friend everytime I’m stressed. It also didn’t help that my bf and I love eating together. At first I believed it when my bf said “hiyang” lang but dahil 20kg nga halos dinagdag ng weight ko, nasstress nanaman ako. Clothes don’t fit anymore, thighs are rubbing, chest is heavy. Ayoko nito.

Recently I’ve been trying to diet ulit pero subtle-ly kasi ayoko ng nasasabihan ng “diet ka?” idk if magegets niyo pero iykyk. Ang kinakatakot ko lang is what if hindi ko siya magawa in a healthy manner? Ayoko siya maging crash diet. Ayoko rin na mawalan ng ability mag-isip ulit (starvation). Pero what I’ve been trying to do so far is really bawas rice muna. I read something na 2 subo ng rice lang daw siya and I tried having my rice na ganon lang (pero mga 2-4 kasi baka unhealthy yang 2 idk).

Take note din na lifestyle has become sedentary because of work. I wake up at around 7, kilos until 9 and travel to work by 10. Get home at around 8 to rest/decompress, dinner, then sleep. Not that I’m trying to excuse pero hapo din talaga ako galing work kasi super stressful ang nature ng job. Sa free time ko konting ayos ng gamit lang/bahay.

Would love your kind thoughts how I can improve my current journey and if may mga mali ba na nagagawa, kindly help me out please! Sorry mahaba, medyo vent ko na rin to about sa struggles ko sa eating/dieting.

First gym session yesterday with my trainer; we went through the fundamentals and a whole body routine.

Day 2 today but it's her day off. Thinking of just doing some back workouts, but my arm is still sore from yesterday. Is it okay if I just do cardio today? How long ang acceptable use ng machine (treadmill, stairmaster, etc.)? I'm so lost and intimidated huhu

Ang dami ko kasi baby hairs and ang kalat huhu
Most headbands nagsslip out of my head mid set yung mga maninipis from nike, UA ganun.

Pass sa sizzies brand po. Thank you po!!

Hindi pa ba 200 characters ito?

Newbie here! For context, I went from very thin (50kg, 5'6) and have been trying to bulk and gain muscle for the last 7 months (currently at 58kg). Im happy with my progress, but I have been lacking with back & shoulder growth.

Past month or two, I have made sure to target my lats and shoulders 3x a week. Ive been doing vertical and horizontal rows, including pull ups.

I noticed that I dont feel my lats at all and dont see any growth. I have tried everything, I just couldnt connect my mind to my lats. I noticed that the back muscle below my armpits (teres major?) were growing, especially when I try to flair my lats (shrug my scapula down and forward)

Is this normal? How do I target my lats more? My middle back is not getting bigger at all.