r/fitnessph

Never stopped running while continuing my lifting journey. And honestly, this is the best physique I’ve ever had throughout my entire fitness journey.

Current PRs: 5K — 20:13 | 10K — 43:09 | 21K — 1:41:34

Consistency really does pay off.

Hello! Been working out for 12 months already (1yr this Aug! 😮‍💨). Mejo struggling ako in building mass. I dont really know my goal tbh, i just want to get stronger and healthier. Pero visually, baka aesthetic build hehe.

I do custom PPL, then around 3-4x a week in the gym. doing 25-30 sets + progressive overload

Push
- Inclined Db bench press
- Pec deck
- Flat db press
- chest flys (high to low)
Optional: db champagne press
- lat pulldown
- v grip cable row
- db preacher curls
- overhead triceps ext
- triceps rope pushdown
- cable crunch

Pull
- Lat pulldown
- Close grip lat pulldown
- v grip cable row
- iso lateral row
- archer pulldown
- chest supported inclined row
- inclined db bench press
- db preacher curls
- overhead triceps ext
- triceps rope pushdown
- cable crunch

Lower
- leg ext
- hack squat
- leg press
- seated leg curl
- db deadlift
- standing calf raise
- hip adduction + abduction
- cable crunch

Shoulders + arms
- machine shoulder press
- chest supported reverse fly
- single arm lateral raise
- rear delt reverse fly
- shrug (smith)
- overhead triceps ext
- triceps rope pushdown
- seated face pull
- behind the back wrist curl
- reverse curl
- cable crunch

I try to maintain at least 1770-2000 cals a day, with 60-80g protein (100+ on a good day). Mejo sedentary lifestyle due to work since wfh usually.

Thank you in advance!

Current split:

•LOWER/LEG DAY
•UPPER/CHEST/CORE
•SHARMS/CORE

• I do Play Badminton. On normal days, I make sure to hit that 5k-10k steps (my work requires a lot of moving and strenuous walking😅).

•Calorie deficit: 1000-1200 calories/day. Honestly, I’m not following it religiously😅but I make sure to eat everything in moderation. Currently, I’m taking whey protein to meet my protein intake.

•Before, I wanted to hit the gym just to lose weight. Now, masaya na ako na nakakapagbuhat ng 20kg. na maleta without gasping for breath 🤣🤣

Sharing my progress after I start my workout again in gym since I had a tough shoulder injury kasi so I had to stay away from gym for 2 months pero I started again around 5 weeks ago and still in progress of getting the shape I want 💪

left pic - end of recomp after a proper offseason (89kg)
right pic - 6 weeks out from show day (81kg)

A lot of progress from 89kg at the end of my recomp to 81kg at 6 weeks out. Definitely leaner and more defined while still keeping a good amount of fullness. Posing still needs work, especially the control and presentation. Out of all the classic poses, back double bicep is definitely the hardest for me. Happy with how things are looking so far. Now just need to keep pushing and sharpening these glutes and hammies for show day.

Feel free to ask any questions about training, nutrition, etc

For context: I have been working out since April. (roughly around 4 months now)

Workouts:
Lat Pull Down
Kneeling Face Pulls
Dumbbell Row
Seated Cable Row

note: di ko yan sabay sabay ginagawa sa workout 🤣. Alternate every week.

Anymore tips and recommendations?

I started going back to the gym, resistance training and running after more than 5 years of no physical activity. Trying to get about 3-5 sessions of resistance training a week, with cardio cooldowns.

Also been trying to maintain a high protein diet, and more conscious carb/sugar intake.

Before going back, I started at 112 kg, and now, I’m at 92 kg. Body recomp really works wonders.

Is there any app to help me track my macros/etc? And does it really help to have a fitness tracker? Thinking of buying the Fitbit Air.

I started working out July last year due to elevated liver enzymes and high cholesterol.

Here’s my current routine:

1. 2x per week - I utilize two 7kg dumbbells for my strength training. I do 3 sets of 15-30 reps of the following:

standard curl
hammer curl
reverse curl
overhead curl

2. I try my best as well to walk/jog at least once a week.

3. I also do HIIT 1-2x a week.

I don’t take any supplements nor pre-work out drinks. But I am planning to drink pre-workout soon.

I normally don’t track what I eat since I often do intermittent fasting (mostly OMAD) kaya wala akong pake haha, but nacurious ako how much protein my usual breakfast is.

ON Whey 2 scoops: 62g
VP Collagen (bovine): 18g
Eggs 3pcs: 18g
Chia seeds 12g: 2g
Cherry tomatoes: 1g?

I’ll get the rest sa kung anung ulam mamaya lol.

Honestly though, medyo umiiyak na bulsa ko sa ON. I tried Athlene but I don’t like it. Sa mga gumagamit ng Rule 1, how is the taste compared to ON? I prefer only plain flavors like banana or vanilla.

I have two methods in this cutting phase. In my first 4 weeks of cutting, I did the carb cycling method, which is high carbs on training days and low carbs on rest days. Personally, this didn’t work for me. So, I tried the 80/20 method, which is 80 percent clean food and 20 percent eating whatever you want, and keeping my protein in the 120–130g range and twice the amount of that in carbs, which is 260g of carbs. I always did this every day, even if it’s my rest day, while tracking my calories within my target maintenance. I can personally say this works for me because I am still able to eat whatever I want and have fun in this journey.

I’ve actually been trying to make progress in both running and gym. But since I’m doing a 1-month run training program, I decided to cut my gym sessions from 4 days to 3 days a week. Last week, though, I only managed to go twice. I was thinking whether I should switch to a full-body routine or just stick with my current 4-day routine and accept that I won’t always be able to complete all 4 sessions in a week.

I’m looking for advice on what would work better for making progress in both running and lifting while prioritizing my run training for this month.

Edit: I accidentally put “M 26” in the title, im actually 23! 😭. Reddit won’t let me edit the title, so I guess I’m 26 for this post 💀

I’m standing at 5’6, 64kg, 17% bf (had a body scan) I fluctuate my maintenance calories around 1,500-1,800 kcal’s, on an weekly average with often slight maintenance “refeeds” on the weekends, I also prioritize maintaining a high carb intake over the protein intake(130-150g on the daily) though I also prioritize keeping a high intensity on my workouts and I’m still trying to lift heavy even on an deficit. Currently going back to maintenance for two weeks since my training performance & mental space has severely dropped and has also affected my work schedule as well, I’ll go back to the regular dieting phase after the said maintenance week is done and try reach 12-14%bf.

The photo taken at the left was precisely at April 23 meanwhile the photo at the right was taken at August 13.

M, 23, 63ish kg, 5’5 almost 4months of bulking

i have no idea when to stop and when to maintain my weight when I’m done cutting. And also, ano pa yung need kong I improve na muscle group. Btw, my nutrition weekly almost hit

Can someone please help me (21M) correct my form? This is my first time doing pull ups na nakakaangat talaga hahaha kaso di ko alam if tama ba ang form ko. Medyo nahihirapan din ako magresist ng swaying kasi medyo mababa yung bar. Any help is appreciated. Thanks