I thought I had no progress until I looked at my old photo. Ohhh boy! Here's my quick story:

May 2025 - I was diagnosed with gallstones and Pre-diabetic. My organs were wrapped by thick fats according to my utrasound. (76 kgs Bodyweight)

August 2025 - Surgery, lost my gallbladder and a lot of weight. . (72 kgs BW)

November- (3 months post Op) Doctor's advice was to workout after 1 year of recovery but I didnt listen. So I started lifting weights but it caught up to me fast. My body couldn't handle it, so I stopped in just 1 week of lifting. You can see salon pass to my first picture haha (72 kgs BW)

December- After the disaster that I did to my body, this time, I resumed working out with proper program and diet. Upper/Lower split with 1,900-2,500 cals a day. Fast forward, 2026, here we are right now, Far from aesthetic physique but we slowly getting there. I'm currently cutting (68 kgs) goal is 65 kgs bodyweight.

This is just a very short story. Hope you guys are enjoying your journey too.

Started: January 2026 (85kg)

Unhealthy lifestyle + night shift corporate worker = deadly combo.

I had a health scare back in December 2025; bigla na lang akong nagising ng madaling araw with chest pains, and the first thing that came to my mind was na inaatake na ako sa puso. I had a check-up with a cardiologist and underwent some lab tests and a stress test; the doctor said there were no issues and that it was probably due to my lifestyle, so I was advised to change it. It was an eye-opener for me. Luckily, when I started my progress, my work schedule also changed. I was working a day shift (9 AM to 6 PM), which seems to align with my health progress and working out after my shift.

- Did 4 months of Body Recomp, after 4 months stayed 2 weeks in a calorie maintenance, then did calorie deficit.

-Workout: PPL

-Consistent tracking of Macros

- Proper rest and sleep

Now: October 2026 (71kg)

- Workout: PPL/UL Split | Nagiiba kapag may ganap ako ng weekends; ginagawa kong UL/UL Split para nahihit pa rin twice ang muscle per week.

- Consistent tracking of macros. Currently still in a calorie deficit (1900kcal).

- Target Macros:

Protein: 140g

Carbs: 216g

Fats: 53g

- Diet: Chicken breast and eggs | Fortunately, matagal akong magsawa sa pagkain; I've been eating the same timpla ng chicken breast since I started (sarap na sarap pa rin ako now).

-Preworkout meal: Rolled oats (Blended para maging powder) + Banana + Honey + Cinnamon powder 🤤

- Not taking whey protein, since nahihit ko naman ang protein intake ko sa whole foods.

- Taking creatine, fish oil, and magnesium glycinate, berocca.

- Always making sure to have proper sleep of at least 6 to 7 hours.

I base my body composition on my watch:

Skeletal Muscle: 31.8kg

Fat Mass: 13.3kg

Body Fat: 18.7%

Body Water: 42.6kg

BMR: 1,624 Cal

My current goal is to get my body fat percentage under 15% before proceeding with a lean bulk.

Any tips or suggestions on if my current goal is good? I would really appreciate the response 😊.

Edit: I had a PT during the beginning of my fitness journey since zero knowledge ako sa lahat when it comes to fitness.

Been looking around in the sub, reading tips, and comments for over a year now. I kept seeing people suggest do a recomp, so last May I thought I’d try it out.

Starting point: Early May-2026 (61kg)
I was already pretty active doing these before i started the recomp. But there was no program and it was quite expensive
- spin class 2-3x a week
- yoga 2x a week in a kinda bougie studio
- running every now and then
- gym (no program) 4x a month 😂
- didn’t track macros

Now: Oct-2026 (56kg)
- yoga 1-2x a week free with my AF membership
- running 3x a week; now following a program after much research and I also joined a run club recently
- gym 3-4x a week doing PPL
- still not tracking macros but I try to be careful with my food intake and hit my protein goal of 80g per day
- started taking whey and creatine

I guess the biggest change I’ve done was being more consistent in the gym and following a program.

Question about supps: had my annual checkup last week and doc said my crea is higher this year compared to last year. He said the result is nothing alarming but I should stop taking whey and creatine. I could substitute whey with whole foods. But what about creatine? Is it necessary to continue taking or can I just full stop?

Goal is to get leaner while gaining muscle. Any tips or suggestions much appreciated!

Progress isn't as fast as I'd like, but I'm still happy with how far I've come after a year of working out again. I know I could do better, but saying no to my cravings is still a challenge. 😂

Taking things one day at a time and focusing on getting leaner, stronger, and healthier. Let's gooooo!

I posted before whether i should keep cutting or start surplus. Decided to go start surplus and a week out my body looks a lot less flat and more full, however my stomach is starting to get bigger, hahaha i guess ill do another mini cut after christmas.

This is fasted morning post workout.

Hi pa help mga master need ko mawala yung taba and mag build ng muscle like lean bulk po. Ang tagal ng progress po im working at ship so mahirap i hit ung recovery ko since im a waiter puro lakad takbo araw araw and 5-6hrs lng longest sleep ko sa gabi. Lagi kasing break fast lunch dinner ang skedule ko. Please baka may makapag guide sakin.

Im 5’5 67kg as of now 35M

Starting Weight : 122.5kg
Current Weight: 109.4

I started around late June and have been pretty consistent with my habits. I follow UL-R-UL split and lift heavy. I started my cut with a very drastic 1000 caloric deficit from my supposed ~3000 calories maintaining (2000 calories daily). I plateau'd last month so i decided to cut to 1800 but have been struggling to stick to this.

I'm still confused if whether I should try and commit to 1800 calories or is 2000 enough? because whenever I check calorie calculators online, they all say that my maintaining is still around 3000.

But I'm not losing weight as fast as I should be even with my aggressive cut.

Hoping for advice 🙏

32M | 5”6’ | 73kg

Daily calories 1700 and 140 protein.

Started going to gym January this year to fix my man boobs, since high school meron na ata ako nito and I am doing this for a change and of course for my health.

Please check my progress since my workout routine is PPL 3x a week + 1 session of cardio 5km. Looking good for me sa upper body ko, need pa ng progress but napansin ko lang na mas na expose yung belly fats ko. Need help and tips po regarding dito.

any recommendations? lazada or shoppee links please thank you.

i am a hypoglycemic type2 diabetes, palagi nagsasuffer kapag nakulangan sa kain, kaso i need to lose weight. so parang paradox. kailangan ko ng makakatulong sakin mabusog while lifting 3-5 times a week at home, cycling daily for 30 minutes. first build strength and lose body fat.

I've been exercising regularly for 7 months but haven't been able to stick to my diet. The first photo shows me at 80kg, the others at 100kg. Is this muscle growth or just fat? Also, I have quite a few stretch marks on my stomach. I use cream for my skin condition Maybe that's why my doctor said. But I've also developed tears in my biceps area since I started workout.

Per week
1x Full Body
1x Lower
1x Upper

Full Body:
Inclined Bench Press
Row
Shoulder Press
Chest Press
Lat Pulldown
Pushdown
RDL
Leg Press
Calf press

Suggestions are welcome 🙂 thank you!

hi im new to this subreddit and i want to go to the gym to build my muscles specifically my chest and arm what training should i focus on and the amount of protein i need to take. Can i use protein powder to boost the protein intake? I also suffer from fast metabolism. So i also want some advice to maintain my weight

​Protein Bowl Recipe

​Madzoon Greek Yogurt: 1 cup

​Wheyl Protein Powder (Strawberry Milk): 1 scoop

​Yava Granola (Tropical Fruits): 1/3 cup (or to taste)

​Instructions:

Stir, mix, combine, and enjoy.

​(Note: The yogurt and protein powder are local Filipino brands made in the Philippines; the granola is from Bali, Indonesia.)

Ano mar-recco ninyo na dapat gawin para di mahilo o parang hihimatayin kapag mageexercise? Nagc-cal def kasi ako now and nagt-try mag exercise pero kahit simpling foot work lang na 30 mins feeling ko tutumba ako o natrauma nalang ako before kasi nag exercise ako and biglang nandilim paningin ko as in black out and hirap huminga dahil siguro sa panick huhuhu

Ano ba dapat gawin? I badly want to lose weight!

I am sharing my progress over the past six months, moving from 52 kg to 58 kg. The change has been gradual but consistent. I previously followed push/pull routines, though I recently shifted to full-body workouts. Can’t believe I can see some changes, slowly but surely 😅

The first pic I was just 15 years old and the recent pic now 18. Just recently got into the gym. First started Nov 2025 and now it’s Oct 2026 so basically 11 months now. I’m trying to have a swimmers physique and back, that’s my goal right now. I’m currently lean bulking, eating a lot of chicken, eggs, rice, veggies and some fruits, that’s my diet right now. I do push pull legs on Monday and on Tuesday arms and abs and repeat. Did gain a lot of strength after I changed my diet and working out consistently.

Will be mostly doing homeworkouts- Any program or exercises for a week you can suggest for me
I do have Lumbar muscle spasm, maybe any set of exercises for back
Will also love glutes or lower strength since i also love running and some upper workouts and core

36/F 53kgs

Been a while posting here. Sobrang busy with life lately pero I promise to myself na magiging consistent ako sa gym. Thing is, gym for me feels like a controllable environment hahaha. Kaya kahit ano pang uncontrollable at unpredictable situations ang mangyari, I have something I can control. Nakakatulong talaga sa stress management tbh

Moving forward, sana mas maging consistent pa. Tsaka less procastinations while working out HAHA.

Sa mga kakasimula pa lang, welcome to a new you! Hahaha tuloy tuloy lang tayo!! Sabay sabay tayo maging healthier and more confident! 💪

Age: 26

Sex: M

Height: 5'9

Weight: 61kg

I started from nothing. No gym trainer, No Diet Plan, No Workout plan and no support from anyone. strived hard for the purpose of not getting talked by others behind my back. I've been to the gym for 1year, 3 months not consistent and 9 months consistent, i just eat whatever my mom cooks, Im doing PPL as of now and realized that if you lock in hard and train hard you will achieve this too!

Since I was focused on adding size, ive been struggling to go past 75kg for the past few months as i've gained a substantial amount of weight since August of last year initially at 62kg to now a 73kg.

Being on a calorie surplus really did make me feel sloppy and slow. Im not quite so sure if this high metabolism and ectomorph frame of mine is not used to this weight.

Should I maybe not try go past 100g of protein a day and just focus on taking carbs for better energy levels? Or if i were to focus on muscle definition, will it not allow me to function better on a day to day basis without feeling sloppy? I honestly do not know how to balance this.

Any peeps out there who went through the same dilemma as I am?

Thanks.

Lost almost 3kg from my last post 4 months ago. At that time, I was aiming for 65kg, but comments suggested I cut some of the fat for my abs to show. I started fasting, while also eating more protein. Sure enough more muscles showed. I also increased the weight of my lifts. However I'm at that point where I feel like I'm getting too light, and want to increase my weight a bit. But I'm not sure, maybe my weight is good enough for my height?

Any other 5'5 kings here? What is your current weight, and if you're aiming for a different weight. I want to be stronger, but I also don't want to be too bulky.

Picture for reference of what I look like right now.

29M, 165cm, 57kg.

Current program: full body 3x a week(1set per target muscle).

From 82kg to 54kg to 57kg(1 year span).

For context nagkamali ako ng calorie maintenance computation nung 82kg to 54kg ko so di ko namalayan na naka aggressive cut pala ko dapat 300-400kcal cut lang umabot pala ng almost 700-900kcal yung cut and then triny ko mag maintain for a week then 100-200kcal surplus for a month and now 57kg and nag balik ulit ako ng 200kcal cut.

Goal: lose belly fat and get lean.

Question is dapat ko ba ituloy yung cut? Di ko kasi sure if masyado na ba kong payat since may belly pa ko pero medyo lumalabas na kasi rib cage ko and not sure if appropriate ba yung muscle mass ko sa body proportion ko.

Hello! Asking for help if ano mas okay mag plan annually? Here are the choices so far

•MyFitnessPal
•Midstack
•Macrofactor
•Gemini
•ChatGpt

Tho magaganda review ni macrofactor pero ang pricey nya. Si myfitnesspal naman natry ko na pero di gsnon ka accurate so far?? Tho not sure. Im currently using gemini and midstack. Im really trying to lock in sa food tracking ko kasi nahihirapan ako sa manually tracking so i need to admit reliable ako sobra sa phone.

Anyone suggest and provide an insight? Thankyou