Hello, r/fitnessph! It’s me again. I just wanted to share my progress and give you guys an update on my physique after 2 years and 6 months of training.

So far, I’m really proud of how much my physique has improved. The goal is still the same: get stronger and build an aesthetic lean bulk physique.

Last month, I started my slow lean bulk journey (thank you, Spider-Man), and I’m now aiming to reach at least 72kg. Before this, I was maintaining my physique at around 2,500 calories a day, but now I’m consuming at least 2,800 calories for my lean bulk.If you’re curious about my diet, most of my meat comes from chicken (ground and breast) and lean ground beef, while my main carb sources are bread, white rice, and tortillas. My other protein sources include eggs, Greek yogurt, and cottage cheese. For fiber, I usually eat French beans, broccoli, and oatmeal. I’m also currently taking three supplements: whey protein, creatine, and pre-workout (only on days when I’m feeling tired).

For my workout routine, I’ve switched to a 4-day Upper/Lower split since life has gotten busier and I couldn’t consistently commit to a 5-day split anymore lol. My lifts have been going great so far. I usually train close to or to failure and focus on progressive overload every session. Here are my current PRs for the three main compound lifts if you’re curious:

Squat: 275 lbs

Bench Press: 205 lbs

Deadlift: 309 lbs

If you guys have any questions, I’ll try my best to answer them.

Eat clean, stay healthy, and remember…..We’re all gonna make it, brahs! 💪🏽

hi, i have been going to the gym for 9 months and i want to get bigger. i appreciate if anyone can give me some advice with my current progress. my training program is ppl rest ul rest. i think i also need to improve my diet meal

gained some leg mass, reason why i stopped wearing pants

I started from home exercises (bodyweight workouts) until it got way too easy for me then I went to the gym people told me to bulk up to have a better physique.

I'm currently 9 months in

currently in a cut doing PPL workout 5x a week

Any advice on how to get a more defined sculpture on my arms growing up on anime and video games you know its my dream to have the same build like those in the anime and games you play kinda like dragon ball where you can see the sculpt on the arms.

Any specific workout you guys can recommend?

Also in a calorie deficit current calories at 1900

Taking creatine and also checking my macros.

You think I can just continue cutting or you have any other advice?

Sorry if the pics aren't the same diatance the starting pic i was just taking pics that is near the camera compared to the latest which is farther away from the cam

Sharing a little bit of my fitness journey — from around 260 lbs at my heaviest to 206 lbs today.

The pandemic really took a toll on me. I barely moved, stopped working out, stayed home, and ate way more than I should have. Slowly, I became someone I barely recognized.

I was not happy and I was embarrassed to go out.

So I decided to change.

It hasn't been easy, and it definitely hasn't been perfect. There were plenty of setbacks, binge days, stupid diet fads but at the end of the day, the only diet that works is a diet that you can stick to. Shout out to my ever reliable Pepsi max 👌👌.

50+ lbs later, I'm still a work in progress. I'm not at my goal yet, but I'm proud of how far I've come.

Currently doing a PPL - UL or ULUL during busier weeks.

Just training as hard as possible and trying to perfect sleep.

Bench - 315

Squat - 450

DL - N/A

Started working out around Feb just to get familiar with everything. Took it seriously on the 1st pic. I was 160lb on the first pic, no self esteem to take pics. ✌🏼

Starting weight: 165lbs
End of Cut weight: 127lb
Current weight: 130.7lb (floating 130-132lb)

Now maintaining for my boxing weight class 130-132lb eating around 2500cals

3x weight training , 3x boxing session, 2roadworks

Age: 3X 🥲
Height: 164cm

Initial goal was to prepare myself to Join an MP Comp Show late this year. But recently fell inlove with Combat Sports & Running. 😅

Now the goal is too look like Ilia Topuria or the easier path - Ryan Garcia.

Unfortunately ito lang talaga time available namin ni wifey, however we can’t find a coach that can help us at least start our fitness journey, kahit mafamiliarize lang kami sa workouts and machines. Any alternatives that you guys may suggest? TYA!

months of working out and my chest still looks small, ano kaya yung mga dapat gawin para lumaki sya? huhu

My chest workout routine is
- Inclined Press
- Chest fly
- Push ups

2x a week ko sya na-hhit, enough rin yung protein pero it feels like napag-iiwanan yung chest ko sa progress. I’m also trying to include dips sa program ko pero medyo hindi pa ako stable. Any tips?

​

​The standard fitness advice is almost always 1g of protein per pound of total body weight (or ~2.2g/kg). However, if someone is significantly overweight or obese (e.g., 280 lbs at 35%+ body fat), eating 280g of protein daily seems completely unnecessary and impractical on a caloric deficit.

hi everyone

Ive been going to the gym for about a year already and i feel like i’m not getting enough gains and i genuinely feel like im wasting my time sometimes haha. posting here hoping i get some honest human feedback on what needs improving

my diet:

i only do estimates, not using any app trackers anymore. But i use chatgpt sometimes if im unfamiliar with what im eating.

morning: oats, banana, 3x hardboiled eggs (sometimes 2), and 1scoop of whey

lunch & dinner: only what’s served on the table and pray theres protein + greek yogurt or sometimes kimchi (probiotics are very important to me)

** when a dish has sauces i try my best to separate it so i can easily track it still

my workout:

split: UL R PPL R

my current routine:

upper: https://hevy.com/routine/pN7JFSlEF4J
lower: https://hevy.com/routine/Iri4FKoG5XD
push: https://hevy.com/routine/xGuDR7HycVK
pull: https://hevy.com/routine/f7ZssMHJFPp
legs: https://hevy.com/routine/BPlwmwxyxea

i do incline treadmills after uppers, push and sometimes on the last leg day 10 mins incline 12% at 4.5kph

and i sometimes do runs for 3km (or 5km if i feel like it) with a 6:30 - 7:00/km pacing

my goal:
to look healthy, athletic, and fit with visible abs, just enough to make people notice i workout (but if possible, not look too skinny/dried out?)

any help or feedback on what needs to be improved would be greatly appreciated! 🙏

Hi! 30M here and I gym regularly but I think I need to spice up my routine and lift heavier. Goal is just to remain healthy, gain more muscle but stay lean-fit. Currently 180CM height, 77KG weight.

If there's anyone knowledgeable here, can I send you my routine for feedback? Also tips to lift heavier? I don't know, I just feel stuck. Thanks!

27M. Sedentary life ever since the pandemic. I have tried working out but it doesn't feel the same anymore like when I was younger and in my teens. I used to go to the gym 3-4 times a week since HS up until college days right before the pandemic.

I do bouldering maybe once or twice every 2 weeks, and I've grown to like Pickleball after playing once with some friends and plan to play some more. However, I've been wanting to strength train again but not conventionally going to the gym and hit the steel stuff and have been looking at trying body weight training.

Anyone got ideas on what kind of training/exercises/sport I can research?

After asking around reddit and friends,

I am now planning to kick off BERMONTHS with a body Recomp for 2-3 Months to Loss the extra layer of fat (target is around 3kg of Fat)

Beginning weight was 52KG , currently 60KG as of sept 1, 2026.

Started lifting 1yr ago with messy volume and sched, took it seriously at around the 7th month until today.

Fo context, I work out 5x a week with this split (sometimes I skip lower cause I work and too tired 🥲) :

Chest arms
-inclined db bench
-flat db bench
-shoulder press
-lateral raise
-bicep curl
-hammer curls

Back and tricep
-tricep pushdown
-overhead tri extension
-reverse grip tricep pulldown
-lat pull down
-wide grip row
-close grip row

Legs and abs
-Goblet squats
-db split squat
-db romanian deadlift
-db calf raise
-cable crunch
-dragon flag (newly added)

Also just purchased creatine and whey isolate (previously using protein that has more fat but cheaper) to kick off the body recomp.

Seeking advice on my splits that I can improve, as well as what are your tips and tricks when doing body recomp to ensure you are on the right track that helps me loss the 3kg of fat in 2 months preferably

Thanks

Would like to get some advice to improve my pull up quality and quantity wise. I’ve been treating my pull up like I do my lat pull downs making sure my chest is facing the bar.

(Apologies if the video is tilted)

What I’ve been doing so far:
I do 30-45 sec dead hangs
Scapular pull ups at least 20 reps
Farmer’s carry to improve my grip

Am I holding the bar correctly? Open to criticisms and willing to learn!

Much mahalo!

Edit: forgot to include my weight
68 kgs

Hello po. Bakit kaya? Not sure if I am doing anything wrong pero nakapagbawas na po ako ng timbang in a span of 3 months ng 5.6 kg, from 63.8kg naging 58.2 kg nalang po ako pero ang taba pa din ng mukha ko, mostly sa submental area and cheeks. Nakapagbawas ako through calorie deficit or fasting and jogging 5km for a number of days lang naman, hindi ako nag strength training or nag gym at di din ako nagcoconsume ng enough protein to be honest pero ayun mukhang bloated pa din ang mukha ko haha.

Edit:height is around 5'5

I had a gym membership subscription before in taft but seldom workout due to academic and financial constraints, ang mahal ng monthly if di naman nakakapagworkout regularly haha. So i’m planning to buy equipments sa tiktok or somewhere else na budget friendly, can you recommend anything that u’ve bought online like dumbbell sets, benches, kettlebells? Kinda sus kasi some of the posts sa shops not sure if tama yung timbang ng mga weights hahaha. Thanks for those who would reply!

kakadating lang ng 20kg set from the orange app! Can you recommend a basic beginner upper lower split so i can start out? Thanks sa reply! No hate sa comment please i just wanna improve myself. I think I am 163cm. Just weighed myself this morning and I am 68 kg.

Nagkamali sa form, weekly workout ko, nag zercher squats muna then zercher deadlift. Nauna tumaas likod ko kesa magsabay sila ng paa ko, haha. Bigat pa naman neto, 120kg. Feel q mas napadali sana to kung tama form ko.

I do full body workouts 3x a week (M/W/F).
My main goals are body recomp, strength, and general fitness. Been going to the gym for 2months now.

Workout A – Squat + Push

1. Landmine Squat — 4 × 5–6
2. Chest Press Machine/ Flat Bench Press — 4 × 6–8
3. Leg Extension — 3 × 10–12
4. Seated Leg Curl — 3 × 10–12
5. Seated Dumbbell Shoulder Press — 2 × 8–10
6. Cable Triceps Pushdown — 3 × 10–12
7. Pallof Press — 3 × 10–12 per side
8. Farmer’s Carry — 3 × 25–40 m

.
.
Workout B – Pull + Posterior Chain

1. Romanian Deadlift — 4 × 6–8
2. Lat Pulldown — 4 × 8–10
3. Seated Cable Row — 3 × 8–10
4. Hip Thrust — 4 × 8–10
5. Glute Extension — 3 × 10–12
6. Biceps Curl Machine/ Dumbbell Curl — 2 × 10–12
7. Side Plank — 2–3 × 20–30 sec
8. Standing Cable Woodchopper — 3 × 10–12/side

.
.
Workout C– Lower + Upper Mix

1. Leg Press (Quad-focused) — 4 × 8–10
2. Incline Dumbbell Bench Press — 3 × 8–10
3. Assisted Pull-Up or Lat Pulldown Close Neutral Grip— 3 × 8-10
4. Dumbbell Split Squat — 3 × 8–10/leg
5. Face Pull (Rear Delt/Pec Fly Machine only as occasional substitute for variety) — 3 × 12–15
6. Outer Thigh Machine — 2–3 × 12–15
7. Reverse Crunch — 3 × 10–15
8. Suitcase Carry — 3 × 20–30 m/side

Hi! Any suggestions for someone who wants to start calisthenics as a complete beginner?

I’ve been wanting to try calisthenics, but I honestly don’t know where to start. 😅 Should I follow a specific beginner routine, or just focus on basic movements first?
Any tips, routines, or things I should know before starting would be greatly appreciated. Thank you!

Hello po, any tips po sa pag bubulking. need ko kasi 3,000 calories a day based sa tdee calculator at nahihirapan ako i reach yun dahil lutong bahay lang ang kinakain ko. Tinatry ko 400g na rice every meal + random ulam, then sa meryenda oats, peanut butter at milk around 500g sa meryenda kinakain ko. kaso di pa din enough kadalasan. any tips po huhu, thank you!

Sa MyFitnessPal, 242 calories per 200g siya, pero parang ang daming oil pag niluto. Ilang kaya ang totoong calories, fats, carbs, at protein ng lean ground pork? Thank you po!

Tips rin pala and anong meals, maintenance ko is 2,481cal sabi ng calorie intake calc, pero cutting ako, so, 1981cal kinakain ko ngayon. Any meals na budget meal lang for college student around 1,000₱-1,500₱ per week, thank you!

Hello! Some bit of fitness background, I used to workout sa gym provided ng dormitory ko when I used to study in Manila. I was a bit consistent during my third year, pero I eventually stopped when I became a graduating student and held a higher position sa student organization, leaving me to prioritize rest and study.

Now, I am working for one year and I cannot really include in my budget yet gym membership.

Physically, currently sedentary and only exercise ko is during commute and going up and down the stairs sa bahay.

As an alternative, I thought maybe running and calisthenics can help me in the meantime.

What are tips you can share? This is to be done by someone na matagal nang walang ginagawang fitness routine.

Mainly, ang concern ko is injury, may it be chronic or acute.