1 year na ko nagbubuhat. 10months no tracking pero tinatry naman ma-hit protein goal. Nag start lang ako magtrack at magcut 2months ago. From 69kg down to 64kg. Currently at 300-400 deficit from my maintenance calories. Ilang kg pa kaya kailangan ko i-lose bago magkaroon ng visible abs at mawala yung love handles? Any advise na din mga boss sa dapat ko gawin after ng cut ko. Planning to lean bulk after this. Thanks!
First photo - Feb 15, 2026 - 82-83kg
Second photo - April 18, 2026 - 79-80kg
Up until 2 months ago i was in a weight loss plateau at 82kg and in an 800-calorie deficit. Calories per day was at 1800 and i struggled to get out of the plateau. I posted the first photo back then, asking if body recomposition was still possible considering that i am not a gym newbie. Got mixed responses saying it isn’t possible or it is, just tweak my nutrition and lifts. With that said, I decided to just try it out. I did a reverse diet increasing my calories to 2300 over the first few weeks, continued my lifts and increased my consistency to morning walks (5-10k steps). Right now i’m taking in about 2200-2300 calories daily and i have lost about 3kg after increasing my calories. It amazes me that i just had to increase my calories to break the plateau and faintly see “abs” lol.
I’ll still be sticking to my current calories of 2200-2300 until i’m satisfied, then will go for a lean bulk.
Thank you!
I've been hitting the gym for months now and i've been running everyday. I'm not trying to hit a goal or anything I just want to maintain it. But what do you guys think? Should I keep working out to improve or should I just maintain it?
Need advice, napapansin ko na antaba ko na talaga hahaha never po nag gym and hindi ko rin alam ang proper diet since kung ano lang talaga ulam namin or foods yun lang talaga ang kinakain ko araw-araw.
And to build muscles na rin po sana, tnx
I know the title is TMI but mga bros i need your recom on a good undies to wear while working out. For context im wearing a macbeth seamless boxer brief and ang uncomfy nya when working out. My 🏀🏀 is always out of place and super uncomfy kapag sweaty haha.
Sorry for the ladies who'll read this but badly needed an advice 😭🥲
Why are posts like that allowed? It’s so repetitive how so many people ask why they haven’t been improving when they haven’t been consistent with their workouts and diet.
I just don’t understand why this shows up so many times. One example is when people wonder why they’re not losing weight but they don’t really count their calories or go to the gym, etc.
Hi this is me , the photo taken yesterday mga brad just want to ask how can i lessen pa the body fat I have my goal talaga is to lessen my baby fats tho I do cal def . I also do lifting , should I continue the cycle on this? I workout 3-4 days a week😋
Just want to share my fitness journey with everyone.
The BEFORE photos were taken last 2022 when I was diagnosed with type 2 diabetes. I was 127 kg at that time and I let this happen to myself because of the pandemic. I lost all will to workout and just treated myself daily with food deliveries.
I went and saw a doctor and he gave me ozempic. I started to shed weight (7 kg) but the shortage of the drug halted my progress. I got depressed because of work and decided to stop all medications and just went all out with food. I never went back to my doctor. I gained back all the weight but I didn’t care at all. I lost track of my health. I made excuses after excuses. I even told myself that it’s okay because body positivity is a thing.
Fast forward 2025, I started feeling weak. Frequent headaches and I’m always thirsty. I decided to get my blood tested. Sugar was at 300+ and I, of course, panicked. I found a new doctor and she gave me a wake up call. I started taking meds again and by December of 2025, I took the bold move to go back to the gym (last time I went to the gym was 2019). I was anxious about it but I gotta do it because I can’t just rely on diet and medication.
The NOW photos were taken early April of this year. I am extremely proud of my progress. I am now at 84 kg and just a few more kilos away from achieving my target weight of 76 kg or less. I no longer have fatty liver, my uric acid is normal, my cholesterol is okay, sugar is still a bit high but I am managing it better now. I’ve always wanted to be a bulky macho man but in my case, lean is the way to go and that is okay as long as I get to live longer.
Since I was a child, I’ve always struggled with my weight and body image. It’s always up and down for my health and fitness but this time around, I am determined to stay healthy. My main motivation now is I want to live longer. I have many regrets but I’m glad I got to turn things around before it’s too late.
So for everyone struggling with their weight loss journey, you can do it! Just keep pushing. If you’re struggling when to start, well… treat this post as your sign before it’s too late. If I continued on my journey of not caring, I might have been gone or blind by now. Looking good is a plus but feeling good is the main priority. As cliche as it sounds; health is wealth.
What’s up fellow serious fitness fellows! So compared to my last posting here I did several changes on my nutrition and training regimen.
Program: PPLUL
- increased protein intake from 0.8g to 1g per BW and went on a slight cal def for 1 month.
- shifted to incline smith machine bench press from the traditional one.
- moved biceps training to push days while triceps training to pull days.
- cut working sets from 3 to 2 but all the way to failure or 1 RIR at least to cut down workout duration from 80 mins down to 60mins. (Also discovered Mike Mentzer’s training philosophy)
Need some feedback on what muscle groups need more attention. Roast me, criticize me I won’t get offended.
Thanks👍
I started working out in January 2025. The first photo was taken about two months into lifting, when I wasn’t really sure about my workouts, split, or diet. By March 2025, I decided to fully lock in. I started tracking my calories and stayed in a consistent deficit. Everything was on point, until I got into a motorcycle accident.
I tore my AC joint and shattered my scapula into three pieces (the X-ray is in the third photo). I had surgery and spent a lot to get it fixed so I could get back to normal life. My doctor told me I wouldn’t be able to use my right arm at 100% again, but it would still be functional.
After six months of recovery, I finally got the go signal to return to the gym. I also continued tracking my calories during this phase.
I started training again in January 2026, and honestly, muscle memory is real. Within just two months, I regained my muscle and strength almost to where I left off. I still can’t do heavy overhead presses or lateral raises, but being consistent with both my calorie deficit and training has really paid off.
Hi everyone! 👋
I’d love to get some advice on reducing belly fat. I don’t really consider myself overweight, but my belly is starting to bother me a bit. I actually have what looks like the beginning of two small abs 😅 and I’d like to get my stomach a bit leaner so they show more.
Any tips on workouts, diet, or habits that helped you reduce belly fat would be really appreciated. Thanks in advance! 🙏
almost 1 year and 1 month na been happy sa progress so far naman
i started ng 95 kilos and now im 79.5 kilos ata still a long way to go been doing extra 20k step per day and being consistent sa diet and trying to lock in more
sa work outs naman ay i started from running/walking then home gym just trying to gauge lang talaga and now with a proper split and daily steps na mas consistent
Sino sa inyo >1yr na nag wowork out? Bagal ba progress nyo? Im currently 59kg, 40yo, visit sa gym 3-4x a week. Sa foods naman bawas ako sa maaalat at matatamis. Taking din ako whey protein. No pork.
Target ko ma define yung chest ko. Sa gantong age na mabagal talaga yung improvement? :)......................................... 👋👋👋👋👋👋
BW. 67.5-68.5kg. 163cm. Fairly normal diet pero more on proteins tapos controlled carbs, fats and sweets. Basically i eat everything, even the bad stuff in moderation. From bulked physique around 2mos ago at 71kg.
Hi!
I need advice on what else I can improve. I walk 10k steps a day (sometimes 10km) and nag ggym lang ako 2-3times a week. I dont lift rin pala may alternative ba na exercise para dito?
Lastly gusto ko lumiit pa waist ko🙈
So this is my progress so far and would love to hear your suggestions and high protein quick meal recommendations.
By the way this is my 3 weeks progress after stopping for about 3 months. I’m also struggling to hit my daily protein
I don’t know if this is the right thread to ask this question but I’m really curious if there are other gym bros out there like me who masturbate everyday if not every other day. I started doing this when I was in high school and now that I’m almost 30 and seriously started my fitness journey last December, I’m wondering if it’s affecting my gains, I do it mainly to fall asleep or to lessen the sexual urges especially these days I’m working out and my urges are always spot on, or after working out. Anyone out there who does this everyday but still gained a lot over the years? I’m wondering if I should stop or just lessen the frequency >.<
I’ve done some research and it says it does not affect the hormones and ok to do regularly, so I’m confused.
