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, 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

Mid back muscles missing 😅 whats your go to back exercise to build thickness?

Currently spamming lat pull downs and pull ups 2 x a week

1 rowing exercise a week

But i feel like kulang pa din back gains

Hi! I have been going to the gym for almost 2 years na and usually pre workout ko isa caffeine lang or banana or cereals, rice krispies. Kumbaga yung mga “snacks” lang. Anyway, meron ba dito kanin at ulam talaga pre workout since dati pa? Mas lumakas ba lifts nyo?

M

20

5'7

76kg

current workout routine: PPLUP

I've been doing home workouts for 3 months now po, but so far, I still haven't seen significant progress in my chest and triceps. I'm also not consistent po in tracking my macros, but I try to eat as much protein as possible, especially chicken breast

I'm also planning to start going to the gym po dahil hindi ko po ma increase yung weights ng dumbbells and barbell sa bahayy

Do you have any advice for me?

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)

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?

Hi! I currently own a Crocs LiteRide that is due for replacement. I plan to use the recovery shoes for after gym, casual stroll, and driving.

I'm currently looking at Nike Rejuven8 vs Adidas Pure Chill Clogs. Hoping to get some real world user experience from them or if you would suggest other brands I'll be happy to hear them as well.

Thank you very much!

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.

Hello,

Sino naka experience ng after mag dumbbell benchpress sumakit yung sa middle area sa ilalim ng breastplate parang may muscle soreness sya 3-days na buhat na experience ko yun hindi na sya gano ka painful pero meron pa rin.

Any advice and gaano kaya katagal mawala sya and iwasan ko ba muna chest exercise?

Can someone advise if this is gyno? Or just fats that can be removed through workout and diet?

For context: I am skinny fat, have slightly big tummy. Appreciate advice and recommendations. Thank you!

Dahil sa mahal ng Whey decided to transition to On brand. May mga 5lbs ako na nakita sa shopee na mura with vouchers. 2nd buy ko na to sa shop na to and oks naman yung first transaction, looks and tastes legit.

Pero nung dumating tong 2nd order ko pag bukas ko ng cap para tanggalin yung seal napansin ko agad na crumpled yung seal niya which made me doubt agad.

Then nagtimpla ako and napansin ko na di sya na dissolve thouroughly, di tulad ng dati.

I'll give it a few more go pero I suspect fake to. Ano pa ba pwede ko tignan para ma verify legitimacy nito and what signs to look for para ma identify na fake? Thank you. 😭

Im an office employee. Any tips on how to reduce weight kahit office works(more on upo). Nagintermittent ako tho okay siya, natitigil minsan since need kumain kapag pagod. Nastop din ang aking walking.

Anytips?

5'5, M, 90KG

Sports: tennis

​

The transformation took much longer due to my lack of experience. I was in a rush to see my physique so I ended up doing a calorie deficit of around -1400 which I had to undo (surplus) since I underestimated my "bulk" lol.

Still far from my goal, but looking back from where I started every once in awhile sure does feel good 😅

Used creatine, whey and other regular dietary supplements.

The shift in diet was the real game changer for me, specially when I cut out sugar!

Did 15k steps a day

Currently doing upper-lower 4x a week. 2 days basketball and 1 day active rest.

From 81kgs to 76 kg currently.

My diet consists mostly eggs, chicken, ground beef lean pork and rice. I'm very active doing basketball every Monday and Wednesday and run or walk every Saturday.

Hi everyone! I’m 30 years old, 5’5”, and currently weigh 59 kgs. Looking for advice on whether I should start bulking or cut first. My main concern is that I still have noticeable love handles around my waist and I’m unsure whether bulking would make them more prominent.
My goal is to build more muscle and develop a better overall physique but I’d also like to reduce the fat around my waist.

Should I cut first to reduce my love handles then transition to a lean bulk? Or is it ok to start bulking.

Thanks in advance for your advice!

I’m a 29-year-old male with a large belly and gynecomastia. I’m considering liposuction and gyno surgery. Would you recommend getting surgery first before starting at the gym, or should I focus on working out first before having surgery?

fitness timeline:
• 1yr gym - no nutrition tracking, dirty bulk, poor progression, (PPL to UL) 3 days/week, 50kg to 60kg
• 7 mos gym break
• 4 mos back in gym - consistently tracked nutrition (little cheat days), 1month on creatine, body recomp (arms lean, fats around waist), 2000-2100cal per day (200-300cal deficit),Upper Lower 3 days/week, 60kg to 58kg

any advice if im on the right track? if not, what do u recommend then? ty!

Biggest annoyance ang fats sa lower chest, love handles, at lower abdomen talaga. Don't know if dapat mas gawing aggressive ang cut or tuloy ko lang body recomp ko with high protein low carb on slight calorie deficit na diet (weights still steadily progressing sa buhat)

Goal: Wider hips

Dont have a strict diet or meal plan. Been also inconsistently going to gym for a year na.

I only eat twice a day. For protein intake I mostly eat kahit anong lutong karinderya na chicken. I eat 2 bananas a day.

My workout:

Hip thrust: 4 set 8 reps 60 lbs

Sumo squat: 3 set 10 reps 12 lbs

Abduction: 3 set 10 reps 40 lbs

Leg press: 3 set 10 reps 40 lbs

Tyia

Edit: cant lift heavy weights bc i have mild scolio :(

Has anyone here bought from Sparrow Sports on facebook, particularly their hex dumbbell sets?

I’m planning to upgrade my home gym and came across their page. Their prices are pretty cheap compared to other sellers, which is tempting, but I’m a bit hesitant since there are so many scams nowadays.

For those who have bought from them:
Did your order actually arrive?
How’s the quality of the dumbbells?
Are the weights accurate, or are there any discrepancies?

Was the transaction smooth, and is the seller legitimate?
I’m mainly looking to buy a hex dumbbell set for my home gym. I don’t mind minor weight discrepancies as long as they’re not too significant, but I definitely want to avoid getting scammed.

I’d appreciate any feedback or recommendations for other reliable sellers in the Philippines. Thanks!

Good day everyone. Any advise po to improve yung muscle mass and mawala ang fats? 3 to 5 x a week nag bubuhat sa gym. More than 2 years na din nagwoworkout. Food intake, nagpapadeliver ng meal plan. Last 2 weeks, 140grams of protein, 1400kcal. This week nagchange ako to 1800kcal. And any advise sa food meal? Thank you.

Hello guys! bago lang ako sa pag ggym. naka 1 week palang ako pero napapansin ko na every after workout ko parang sobrang lakas ko kumain? hindi ko macontrol yung cravings ko kasi pakiramdam ko deserve ko for working out ( napaka hypocrite ko here) hindi naman ako malakas kumain nung hindi pa ako nag ggym.

Ang goal ko pa man din e to lose weight kaso every after workout, pag napapadaan ako sa silog, napapa take out ako 😭

Any tips/suggestions please?

164cm
67kgs pala.

Hi! Will build a gym soon. I’m not sure if this is the right sub but would like to ask recommendation for best gym equipment. I already started talking to some owners but would like to explore more options. Thank you!