r/fitnessph

hi! this is my physique after almost 1 year of inconsistent training. I am very eager to know different opinions on what should be improved of my body (except for traps because they are nonexistent and i have been training them since then).

My current workout program is PPLxFB (every sat). I also do home workouts (pullups, pushups, and dips).

In terms of nutrition, I don't have any proper food intake. I don't hit my protein intake daily and I consume lots of sugar and carbs.

Paano magpalaki ng chest ng home workout? Meron akong pull up bar na kinakabit sa pinto. May 15kg dumbell din po ako.

Kumakain ako ng 4 eggs a day and chicken breast. Di ko alam kung anong kulang o anong tips ang pwede? Thanks.

Thank you sa guidance mga idol. Nag day 1 na ko kanina hehe legit na inspire ako walang halong tokis hahaha malaking bagay talaga pagkain sa pag-ggym. Malala pala body fat ko pumalo ng 24% pati visceral fat ko mataas. Bawas alat tamis at more fiber intake rin. Sana legit na magka progress soon 🤟🏼

Beginner and just started going to the gym this week. Ever since I started I have this pain on my forearm (reddish part, kasi nilagyan ko ng salonpas haahhaha).

Ang ginawa ko that time are exercises requiring dumbells. Each hand ranging lang ako sa 2.5kg-4kg. Now every time I lift my forearm and stretch sore siya.

Will this go away overtime or nasobrahan ako? How to make this go away. Tia.

Went from 260 to 220 last year, gained back 15 lbs due to significant life events. Now currently at 230 lbs. Context lang, stroke survivor ako. I had it July of last year. The before pic was taken 2 months before my stroke. I am now 100% fully recovered with no permanent damage to my motor, speech or cognitive functions.

And yes iyung artista iyan ni Mask Rider Black / Robert Akizuki with the Battle Hopper behind us. Iyan lang matinong full body pic ko before the stroke

What worked for me

1. Calorie Deficit diet - 1500 calories a day. Pwede magcheat. I still eat like sa mga fast foods but with limitations. I avoid the fries, soda and ice cream.

2. 10k steps a day. Just going about your day makaka 3 to 6k steps ka na. Possibly more if you commute. Then kung may kulang kumpletuhin mo na lang sa gabi. Kung tamad/naiintimidate ka mag gym, you don't have to. Never been a fan of gym, nabobore ako sa repetitiveness at naiirita din ako sa mga trainer na aalukin for a 1 on 1 sessions kasi kelangan nila mag meet ng quota. There are other ways to exercise. I lost 40 lbs just with diet and walking. Which brings me to #3.

3. Bouldering aka indoor wall climbing. Recently discovered this new hobby and I'm enjoying it so much more than gym. So my last piece of advice is try to find some kind of physical activity you enjoy so you can mix exercise with fun

Hello, i dont have any background in nutrition and dietetics so im confused why do they have different protein contents when they're both sardines and have the same serving size? Yung natural oil 10g ang protein per 55g serving while yung in tomato sauce 6g protein per 55g serving lang.

PPL workout split usually 4-5 times a week. I've noticed subtantial improvement since being extra cautious of my diet(about a year now). Daily protein sources include 4 boiled eggs, chicken, canned tuna, a scoop of whey, and creatine. I typically eat rice only on lunch, sneaking in sweets or chips every once in a while.

Sobrang hirap para sakin mag gain pero sobrang achievement na para sakin to from being almost around 55kg lang dati for a long time. I was an athlete before, mula HS days, alala ko uminom pako dati ng appeton para magka laman laman haha trying to be consistent din sa gym the past year kaso been plagued with sports injuries. For my height, overweight na ako ngayon pero target ko talaga mag 75kg sana. Tingin niyo ba ayos lang yun? How do I grow my arms? Also, ano yung body recomp? Pwede ba yun sa state ng katawan ko ngayon? Dami kong tanong pero sana okay lang haha ngayon lang ako naging active sa reddit haha thanks mga idol 💪🏼

Hi! Just wondering what’s the best thing to do to become ripped? I do not wish to consume whey protein though. I’ve been working out intermittently for the past 6 years and not fond of doing cardio.

Hi guys! I've been going to the gym for about two years now. Currently on a slight cutting phase for about 2 months now. My problem is that my chest won't grow much, it grew little but just so small even on my year 1. I've been doing my chest first for my push day, 3x8-10 machine fly, incline dumbbell press and cable high to low in this order. As of now, I'm not progressing on the loads due to cutting. Some videos that I've watched said to only do 2 exercise for the chest. Will it help me grow? Any tips? TIA!

5’8 and 71kg now but nag start around 66-67kg. newbie here, just wanna ask if when is the best time to cut if ever? my target weight is 75kg sana. any tips/advice would be greatly appreciated! :)

thanks in advance!

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For context my goal weight is 70kg I'm 5`6 yes I know I'm still fat. but I'm happy to see the scale in 2 digits. Hopefully I reach 70kg by end of the year. For context I do weight training 5 times a week and walk 3km per day.

Also seeking advice my strength has kind of plateu been stuck with the same pr lift for 3 weeks already any advice how to increase the weight for context Bench press 80kg Shoulder dumbell press 30kg each side Squat is 50kg

From 103kg to 83kg - 6 months progress.
My cardio is usually just once a week for 1 hr -
treadmill
Incline 12 - speed 2.5 - 1st 30mins
Incline 13 - speed 2.5 - 30-40mins
Incline 14 - speed 2.5 - 40-50mins
Incline 15 - speed 2.5 - 50-55mins
Last 5 mins speed is 3.0 = 60 mins
DO NOT HOLD THE RAILS ❗️❕
this is just for my cardio just to share but I HATE CARDIO!!!!
luv lifting heavy sht though

p.s - the last 2 pictures were taken this month - I also got more tats in the process just incase you’re wondering if its me or not lol

started cutting this january but currently on a diet break to enjoy my remaining days of college without feeling like shit. will resume my cut by june and try to get as lean as i can before committing to a lean bulk!

Just sharing my weekly split for 5 days, Mon - Fri

I mostly work 7am - 4pm, so I go around the gym 5 or 6,

Here's my program, I just mention the major workout that takes a lot of effort to do on my part

Mon, Pull day - Weigthed Pull ups

Tue, Push day - Weighted Dips

Wed, Shoulder day - Overhead Press

Thu, Leg Day - Deep Barbell Squats

Fri, Core Day - Dragonflags

These exercises are accompanied by 4 other excercises that target the muscle groups for that day, I can't list any specific ones since they vary depending on what's availble equipment in the gym during my workout,

As for my diet, I don't really count my calories, I just eat whatever I want moderately and I make sure to avoid junk and processed foods, only real foods. I take protein shakes but only after a workout session to help me reach my daily protein intake.

As for sleep, I mostly sleep 6-7 hours every night, most of the time, since sometimes it's gaming night hahaha, but yeah, that's all for me.

Pics are taken on various days last week.