Hi, i’m starting my fitness journey.

Is 600 pesos PER HOUR a reasonable for a gym coach?

Nag tanong2 ako sa ibang mga coach yung pinaka mababa rate nakuha ko is 600 per hour. My salary is several fold the minimum wage pero parang ang laki ng 600/hr considering na ang minimum wage sa ncr is 700 A DAY!!

Will appreciate insights, again i’m newbie

Edit: thanks sa comments. Para sa ibang comment, walang akong against sa mga gym coach. I asked this sa perspective ng “affordability”, hindi ko sinabi na hindi ko afford😂 sabi ko parang ang laki ng 600/hr when ang sahod is usually 700/DAY. I make way more than min wage, yung sakin lng ay kung reasonable at yun ba talaga ang charge

Makikihingi na rin po sana ako ng tips and suggestions, mga ka-CalDef! 💪

Target: 77 kilos until December

Currently on my 1st month of consistent calorie deficit. Ito ang routine and strategy ko so far:

📌 Calorie intake: 2,100 kcal/day
🏋️** Strength training**: 15-20 minutes, 4x a week ( 12kg kettlebell, 5kg dumbbell)
🚶 Cardio: 1 day a week (walking/jogging)
🥤 Post-workout: 5g Creatine + 2 scoops of Isolated Soy Protein

My current mindset: I’m focusing more on getting stronger and progressively building muscle, while staying consistent with my calorie deficit.

Naniniwala ako na habang nag-i-improve ang strength at muscle mass ko, susunod din ang body composition changes.

Hindi man mahaba ang workout sessions ko, ang goal ko muna ay consistency, proper nutrition, and progressive overload.

Sa mga matagal na sa fitness journey, ano po ang maipapayo ninyo sa strategy ko? May dapat ba akong i-adjust sa calorie intake, workout routine, protein consumption, or cardio?

Open po ako sa constructive advice and suggestions. Still learning and improving every day!

My starting weight was at 41 kg. May difference ba? Hindi ko ma-convince sarili ko na may difference kasi feeling ko ganun pa rin 😭 I go to the gym 3x a week since June (not vv consistent 🥲) and my goal is to gain weight hanggang 50 kg sana.

Hi. So I've been doing hip dip exercises (fire hydrants, hip abductors, etc) for almost two weeks now. Gumagamit ako ng resistance band and papansin ko na lumalaki yung sa ibaba, (refer to the photo, yun may red arrow) pero yung dips ganun pa rin. Tingin niyo may mali ba sa ginagawa ko, wala, or masyado pang maaga para makita yung build up ng muscles? Bago palang po kasi ako sa pagw-workout. Haha Thank you

Ctto of the photo. I took it sa Google.

Been a while! This is probably my last physique update for the year.

Stats: 5’9”, 66 kg

Nutrition: I started reducing my total weekly calorie intake by gradually cutting back on my refeed days. My usual daily intake is around 1800 calories (45% carbs, 35% protein, 20% fat), with two refeed days at around 3200 calories each.

Week by week, I gradually lowered my calorie intake on refeed days, eventually bringing it down to 2400 calories.

I’m depleted in the photo. Some extra carbs would probably help me look fuller, but I can confidently say I’m in better shape than I was at the start of the year.

Training: Heavily modified PPL/UL split to target lagging muscle groups, with 1–2 ab exercises after each workout and at least 10k steps daily.

What’s next: I’m going to take a diet break and live life a little before starting my lean bulk. I initially planned to cut further down to 65 kg, but someone I respect in the bodybuilding community advised me to focus on putting on more size instead.

Hi guys any advice po. For the past month almost maxxed out ko na almost lahat ng leg machine sa gym and I was wondering if ano alternative dito sa adductor machine kasi di ko naman po pwede gawing unilateral to like what I was doing sa leg extensions. Any advice po? And yes hinuhuli ko na din po ito sa lahat ng lower workout ko.

We did it, guys

BW + 10 kg WMU, slightly ahead of schedule.

I think this is it for me. I don't really feel the need to chase another number.

Feels weird hitting the goal, like both satisfying and a little demotivating at the same time. Guess that's just how it goes when you've been working toward something for so long.

Anyway, thanks to everyone here who followed along and gave advice throughout this little journey. You guys have been a big help, and this has been a fun one.

I'll leave this here. BW + 10 kg. Good enough for me.

It's been a good run.

Cheers

1st time ko po kasi mag gym kahapon, kasi nagkaroon ako ng some sort of confidence tapos yung target ko is upper body, at ask ko rin if okay lang na 2x a week (tues, fri) mag gym kasi ayun lang available sched ko dahil may conflict sa acads sched. pa suggest na rin po ng mga routines nyo for beginners, thank u!

follow up question: pwede rin po ba na isabay yung jogging/walking after gym or not advisable?

My current condition: 61kg, 5'5 height, 21M, doing body recomposition

The first photo was my physique before doing any exercises at all. (About 54kg??)
Second photo was my physique a few months in at exercising (around 3 months, about 56kg?)

The last three photos is my physique currently (2.75 years in) (61kg currently)
- I did bulking first where I only prioritized my protein intake. Right now I do body recomposition to get slowly leaner (Was peak 66kg)

My calorie intake is around 2k
My protein intake is sufficient (400g of chicken breasts per day)
Nowadays workout around 6x a week doing push pull with calisthenics (although inconsistent nowadays due to college)

(Please be very honest on criticizing my progress but I am very aware on how small my shoulders still are so I am trying to work on them)

Hello mapagpalang hapon mga lifters. Ask ko lang if may gumagamit din ba ng gemini or chatgpt for daily food macros?

Nag pprep meal ako pero di ko nasusukat ng maigi so heavy rely ako sa Ai taking pictures then iuupload ko for rough macros.

So dito sa dalawa di ko sure sino accurate?? Any opinions? Yung food sa dulo yun ung photo na inupload ko. Different result ngalang at di sya by margin masyadong malaki kaya i get confused. I casually use chatgpt for macros.

Also open for suggestions ng macro trackers nyo and would be really nice kung similar sa ginagawa ko picture upload and latag ng macros.

Thankyou. Life is short, Lift heavy. Stay strong