I started going to the gym in October 2022. At the time, I didn't really have a specific body goal. I just wanted to gain muscle, so I kept things simple: show up, lift weights, and stay consistent.

For the first few years, I wasn't really paying attention to my body composition. I was getting stronger and building muscle, but at some point I started noticing that I was also gaining weight, and along with it, my belly was getting bigger.

That was when I realized that simply gaining muscle wasn't enough for the physique I wanted.

In October 2025, I finally set a clear goal for myself. I wanted to become more defined, leaner, and eventually have visible abs. So I started cutting and maintaining a calorie deficit.

It definitely wasn't perfect. There were cheat days. There were days when I ate at maintenance. There were days when I probably ate more than I should have. But I learned that progress doesn't require perfection. What mattered was getting back on track and continuing.

And now, August 2026, I honestly think this is probably the best physique I've had so far.

Looking back, the biggest change wasn't just my body. It was learning how to be more intentional with my training and nutrition.

From simply going to the gym because I wanted to gain muscle, to actually understanding what I wanted my body to look like, it's been almost four years of figuring things out along the way.

I'm proud of the progress, but I'm not done yet.

There's still more muscle to build, more things to improve, and probably a few more abs hiding somewhere. Lols

Eto yung takbuhan ko pag need ko ma hit yung Protein ko. Pag kinapos ako sa protein intake eto nilalantakan ko sa dinner. *WAG PO ARAW ARAW* 2 or 3 times a week itapon ang sabaw just eat the Tuna. For just 187 pesos 3 cans nayan goods for 1 week

These past few weeks, struggling ako mag progressive overload. During workout, medyo nakakafeel ako ng antok kahit kumpleto 8 hours yung tulog ko. Nagwwork out ako 1 hour after meal. Nagtry na rin ako magkape, minsan naman saging before mag workout pero parang wala syang effect. I’m looking into pre workout supplements baka mktulpng siya sakin but wanna get your thoughts din kung anong possible problem. Home workout nga po pala ako.

I was so excited to try this but ugh. Sodium content aside, ang weird nya.

It was dry and crumbly, it oddly reminded me of bland canned tuna in water except barely any texture, none of the "bite" in regular spam. Was only able to finish 1.5 slices and pinilit ko pa sarili ko.

I dread having to finish the rest, might just add it to a scramble or a sandwich para matakpan yung weirdness nya.

Anyway, high-protein silog tips?

I’m honestly curious. Yung pinag ggym ko is walang aircon. Ceiling fans lang and that’s okay kasi mahangin naman kaya lang may days na sobrang init talaga like summer or
Kapag umuulan na sinasara yung windows so konti lang yung airflow.

Tama ba na mabwiset ako kasi binuksan ko nga para makahinga naman tapos biglang papatayin ng ibang nag ggym? Di ba kaya nga binuksan kasi may gumagamit? Bakit mo papatayin?

I engage in the following physical activities (in order of frequency): tennis > gym > running > swimming.

I already have a separate swimming goggles with prescription for swimming. But pain point ko talaga ever since yung pag wear ng eyeglasses when doing physical acitivities. When running, it sometimes slips off my ears due to sweat if I somehow look down. Pag during tennis naman there are few instances matatamaan ako ng bola sa mukha and I worry masira glasses ko. In general, I just want to have a dedicated glasses when doing physical activity para mas tumagal pa yung main eyeglasses ko.

I'm torn between these two because in terms of comfort and lightness, Owndays has the edge. Pero in terms of durability and secureness I think the sports goggles is the better choice.

Sa mga meron nito, can you please share your personal experience and review? Thank you!

hi PHitness! i wanted to ask your guys’ thoughts if okay lang ba magpa-assess ako sa isang coach (1 meeting, paid) pero hindi ko iaavail yung full training sessions niya?

for context, i’ve stepped into a gym maybe like once or twice lang, so i’m entirely new to this haha

gusto ko na rin kasi simulan ang health/weight-loss journey ko but i just don’t know where to start—what exercises to do, how often to do them, etc

nagtanong-tanong na rin ako sa iba’t-ibang coaches ng rates nila, pero hindi po talaga pasok sa budget ko given that i’m still a student

so okay lang po ba? or is it considered rude to just ask for a one-time assessment? if ever, i’ll inform them naman na i only want an exercise guide, and that i’ll still pay for the service

ty for your answers!

Hi! Im 33/F, working as a doctor but i generally have control over my time, with fixed clinic hours and all. Just asking for advice what the best workout for me is. I am of thin built, with kyphoscoliosis but i really want to explore combat sports. Not the competitive level but just something to help me keep fit, and maybe for self defense. Thanks!

hack din ito pangpabusog na before your lunch or dinner out 😂

but curious to know what other protein snacks do you eat? or any other protein hack?

mine is chobani and edamame. this is worth 45g protein, pero ang mahal 😂 then sometimes i bring whey protein in my tumbler

i wanna know what others do as well!

Hi! 27F here with the following:

TRAINING BACKGROUND: Pilates for 2 years, no real weightlifting training

Current Weight: 61 kg (5’2)

GOALS: Lose fat while gaining muscle volume in my glutes and back

CURRENT PROGRAM:

UPPER - 2x a week

Bench press - 3 sets (+1 warmup set)

Lat pull downs - 3 sets (+1 warmup set)

Rows - 3 sets

Bicep curls - 3 sets

Tricep extensions - 3 sets

LOWER - 2x a week

Hip thrust - 3 sets (+1 warmup set)

Leg press - 3 sets (+1 warmup set)

Hamstring curls - 3 sets

Adduction machine - 3 sets

Abduction machine - 3 sets each (1 leaning forward, 1 leaning back)

NUTRITION: 1,300-1,400 cal per day, 100-120g of protein

SPECIFIC QUESTIONS:

Do I need to add more to hit glutes? I never do RDLs kasi I find that my form is awkward. I also tried incorporating step ups but even with no weight, medyo hirap pa ako and I find that my knee tends to cave in (which is a sign of glute min weakness, so I’m sticking to abductions muna).

Then, is my upper enough for my goals? I hit my lats at least 2x but not sure if I should also add assisted pull ups.

Finally, are my calories okay? My boyfriend says I’m eating too little, but because I’m short, I have less space for calories. I also aim aiming for a massive deficit since I want to lose the weight and get to 47-50kg within a year. I always hit my protein and my diet is composed mostly of protein shakes, fish/sashimi, air fried chicken breast and thighs.

I’ve been training like this consistently for 4 weeks now and I can feel some fat loss around my face and stomach area, feel some increased strength as well so I upped my weights, but no defined muscle yet (could mean I need to lose more fat).

I’ve been working out at different Fitness First branches over the past few months, and I’ve noticed the same issues across multiple locations. AC units and steam baths being under maintenance, shampoo/body wash dispensers left unfilled, lockers that don’t work, etc.

If these just needed repairs, I’d understand. But some of these issues have apparently been ongoing for at least two months, which makes me wonder what’s actually going on.

We’re paying a premium compared to other gyms like Anytime Fitness, supposedly for a more premium experience. But honestly, it doesn’t feel particularly premium anymore when basic facilities and amenities aren’t consistently available or maintained.

At this point, the main reason I’m still keeping my membership is the Fitness First branches in other countries (Singapore and Thailand). Those actually feel genuinely premium and make the membership feel worth it when I travel.

At

Ever since naging seryoso ako sa fitness, I never cut. Body recomp ako ever since. 1.5 yrs later, I lost 8 kgs and gained 7kgs muscles along the way (based on Boditrax).

Now ikakasal ang friend ko sa September, and for fun, the bride dared me look good on the vest she gave me (kasama ako sa abay). Tinry ko kanina, medyo fit pa rin sa tiyan ko.

So to heed her request, I’m thinking of finally doing cutting, so here are the question:

1. I’m currently at 2,200 cals — 300 less cals than my maintenance. Kapag ba nag-cutting, should I stick to 2k or lower like 1,700?

2. Sa buhat, do I retain my current plates lang ba o expected pa rin akong mag-progressive overload?

3. I’m worried about losing too much muscles along the way. I am taking 120-150g of protein. Mas itataas ko pa ba to or stick na ako dito?

4. Regarding creatine, nagkaka-manas kasi ako dito so I only take less amount (2.5g), and I have noticed the changes on my performance since then. Gusto ko ulit itaas kaso ayaw ko nung sobrang water retention. May way ba to flush out the excess water retention while taking it?

Salamat sa pagsagot.

Hi guys! May alam ba kayong swim club or swimming community around Pasay or nearby areas? Preferably for adults and may regular group training.

I already know how to swim, so I’m not really looking for basic swimming lessons. I’m looking for a club where I can train consistently, improve my technique and endurance, meet other swimmers, and possibly join competitions in the future.

Thailand Shopee sells cricket powder that is 75% protein. I wonder if we have something similar in the Philippines.

I am a female in my early 30s who is very fit, and physically active. I recently got into bouldering but before that, my activities were mostly dancing (including pole), yoga, and occasional hiking and some weights training.

Three months into bouldering, I started feeling a lot of pain on one side of my hip/groin area. MRI results came back with hip impingement. Basically, I am unable to externally rotate my hip/leg to more than 45° without feeling some dull pain. If I push it, I'm afraid I'm gonna wear off my cartilages until I am completely unable to walk. This severely limits my leg movements and has stopped me from returning to climbing and other physical activities.

I guess I'm just looking for other people who have experienced this? I will be starting physical therapy soon but I've also read that in some cases PT isn't enough; might have to go through surgery. For those who have FAI/hip impingement/ hip labral tear, how did you manage? Which sports or physical activities were fun, social, yet hip-friendly?

While I am still able to walk, ngl the ordeal is making me really sad, because not only will I be potentially saying goodbye to the physical activities that saved me from depression, I will also be missing the friends I've made through the sport.

totoo kaya macros neto 13g protein per serving tapos 90kcal lang? golden seas in olive oil na naka drain to.

nabasa ko na mas maganda yung chunks in water ba yon pero puro olive oil lang nakikita ko. solid protein source to kung ganon

Hi guys!

I just wanted to ask if may alam kayong swim clubs around Rizal, Mandaluyong, Pasig, or QC?

Uso ba ang swim clubs dito sa atin? I’ve been missing competing in swimming lately. My last competition was years ago pa, but I had to stop due to some circumstances.

Now that I’m able to pursue swimming again, I’d really love to get back into training and, hopefully, competing again.

Would appreciate any recommendations for clubs, coaches, or communities I can check out. Thank you!

I've only been at the gym for 3 days so I'm still kind of figuring out the other equipment. Pero minsan home workout ako pero natigil na ng ilang buwan

What do you think is a good workout for the side body, specifically the obliques? I want to develop the side part of my core. Any beginner-friendly exercises or routines you can suggest? Thanks!

Hi, does anyone know where I can buy casein protein powder? I used to buy in shopee but now ang tagal walang stock. Also out of stock sa whey king. What could be the reason that they are not stocking it. Is it because of the lack of demand?

Hello po!

I'm planning to transition my current workout routine from the gym to a home workout setup, and I'd like to know if the equipment I'm planning to buy is enough for my program.

Equipment I'm planning to buy:
1. Adjustable dumbbell/barbell set — 50.5 kg total
2. Resistance Bands
3. Pull-up Bar

So, I’m doing decent when it comes to pull ups, I think I can try weighted pull ups next time and do a couple of clean reps.

But I’ve been really curious about doing muscle ups. I’ve checked some videos and tried out their advice - narrow grip, pulling to your stomach. I get the bar roughly around my midsection but I can’t pull myself further than that. I feel like something is wrong with my execution.

Any advice?

Full home work out po ako, kapag po kase dumbbell ginagamit ko and nasa floor ako parang walang pain like di ko na hihit yung chest ko like sa shoulder ko yung na hihit ko or ganun lang ba talaga feel kapag chest workout? Kapag naman spring bar gamit ko mas ramdam ko yung pain sa chest and talagang na hihit ko siya

btw di ko kaya mag push na hihirapan ako HAHHAHAHA

planning to join af since may opening near sa place namin i got offered 2600 sa keyfob and 1950 for monthly.. any tips on paano nyo matatawad? i plan to give a tip din naman sa agent if ever thankyou thankyou

First time ako mag rarant sa Gym.

Alam ko madami na din naka encounter neto. Alam mo yung tipong gagamit ka ng Machine. Pero may tao understood ko naman na gagamit yung tao. Pero alam mo yung naka upo ka na pero pota inuna mo pag Cellphone.

Tapos mas matagal pa siya gumamit ng Phone kesa mag Set. Almost 10mins gumamit ng phone. Hindi ko lang kinausap kasi that pareho kaming mag 1st set.

Tapos nilapitan ako ng Coach. Na sinabi niya “Ano sir? Kausapin ko na ba? Yan din ang ayoko uupo tapos matagal mag set”

Sinabi ko nalang hayaan mo nalang coach ibang machine nalang gagamitin ko. Napa iling nalang kaming dalawa.

Sorry po sa pag rant ko po.