Context: I train hard atleast 5x a week at home, relatively low body fat, but recently I’ve noticed (when flexing) of this kinda “wink” on my navel area. It has this really dull pain, maybe a 1 or 2 out of 10 when touching, no redness, no hernia whatsoever. I am very far from my goal and I’m just wondering if I need to settle down a bit or get professional help.

TL;DR: 35M, 5’5”. Lost 12.5 kg in one year, went from zero athletic background to lifting 5x a week, and logged 200+ workouts (Hevy). Started because I didn’t like how I looked in photos. Ended up enjoying lifting more than I expected

I used to see people who were so consistent with fitness and wonder how they managed to stay that disciplined. Yung tipong working out was already part of their lifestyle, while I couldn’t even imagine myself doing the same.

Funny how things change. Eventually, I stopped wondering if I could do it and just started showing up. One workout at a time, until it became part of my routine. October 15 marks my first year of taking fitness seriously.

For context, I’m 35, working a full-time job, and was never really into sports growing up. As in zero athletic background. Apparently, my athletic era needed 34 years of character development. 😅

Started in our condo gym in October 2025, then moved to Anytime Fitness that December. Original goal ko lang naman was to lose weight and look better in photos.

MY WORKOUT SPLIT (5 DAYS)
Day 1: Push (Chest, shoulders, triceps)
Day 2: Pull (Back, biceps)
Day 3: Legs (Quad-focused)
Day 4: Upper (Mixed upper body)
Day 5: Legs (Hamstrings, glutes)
Optional: Active recovery (recently got into Pickleball)

Usually train after office hours. Some days motivated, some days gusto ko na lang umuwi. But showing up has become part of my routine.

NUTRITION & SUPPLEMENTS
Calories: Mostly 1,800 during my initial cut, eventually increased to 2,000 to support heavier training
Protein: 160–180 g/day target
Food: Chicken, fish, eggs, rice, veggies, fruits, and basically whatever fits my macros
Supplements: Creatine (5 g daily), whey, fish oil, psyllium fiber
Tracking: Hevy, SnapCalorie, food scale, and occasional InBody scans

No extreme diets, no removing rice from my life (hindi ko kaya haha). Mostly calorie tracking, enough protein, and trying to be consistent.

SOME THINGS I LEARNED

Weight loss isn’t linear. May weeks na parang walang nangyayari, tapos biglang may movement sa scale. Recovery matters more than I initially thought, and apparently, getting an extra rep can be ridiculously satisfying.

Also, body image is weird. Even after losing more than 12 kg, may days pa rin na I don’t feel like I’ve changed much. Still working on appreciating progress beyond the mirror.

I’ve missed workouts, traveled, dealt with minor injuries, and had days na tinatamad talaga. Turns out, consistency doesn’t mean being perfect every single day.

YEAR 2 GOALS

Build more muscle, improve body composition, eventually do weighted pull-ups and dips, and keep getting stronger. Also trying to take sleep and recovery more seriously.

Original target ko was 70 kg, but I’m no longer too obsessed with the number. Mas interested na ako sa strength and overall physique improvements.

ONE YEAR LATER…

I started because I wanted to look different. I stayed because I genuinely enjoyed getting stronger.
12.5 kg lighter, a lot stronger, and surprisingly excited to keep going. Still have a lot to learn, but pretty happy with how far I’ve come.

Not bad for someone who spent 34 years avoiding anything remotely athletic. Haha.

Apparently, my midlife crisis came with tubs of creatine and a Hevy Pro subscription.

Here’s to Year 2! 💪

Hi just want to share my 9 month progress I still have a lot to improve and i still have to lose a lot of weight. But I just want to stay thank you for the kind words from my previous post. It gave me a lot of confidence on my progress.

10 kg left for my goal weight 💪

I tried filming my back progress because I want to achieve that winged-back look in the upper pic, but instead, I noticed that I have winged scapula😭 For those who have this, what worked for you? What exercises could help? Thank you!

showing my ab progress 11months workout 2x a week doing cable crunches, weighted hanging leg raises and woodchopper, No cardio maybe because my work alone counts as cardio already 😅.Now I'm not sure if I am too light for my height. I am about 11-12% body fat. Do i need to bulk or just maintain? I am eating 2100calorie per day.

Hey guys, just wanted to share my progress so far and get some feedback. I started hitting the gym consistently last Sept 25.

When I first started, I panicked and put myself on an extreme starvation diet (basically just eggs, canned tuna, and a single slice of wheat bread daily). I quickly realized that wasn't sustainable for building an athletic physique at 183cm, so I've recently started reintroducing clean carbs (rice/mais) around my workout windows to fuel my lifting sessions (currently running a Push/Pull split).

I’m aiming for a lean, athletic build. Glad to see some upper ab lines breaking through, but I want to make sure I'm on the right track. Any advice on sustaining this body recomposition without hitting a plateau? Salamat!

Body recomp progress (6 months in) been on deficit since starting but now unsure if I should continue to cut.

I have not gained muscle mass but have retained all muscle mass while losing fat. So I would like to think na success sya.

How should I proceed? Continue the cut or start going on maintenance or surplus.

Been a while! This is probably my last physique update for the year.

Stats: 5’9”, 66 kg

Nutrition: I started reducing my total weekly calorie intake by gradually cutting back on my refeed days. My usual daily intake is around 1800 calories (45% carbs, 35% protein, 20% fat), with two refeed days at around 3200 calories each.

Week by week, I gradually lowered my calorie intake on refeed days, eventually bringing it down to 2400 calories.

I’m depleted in the photo. Some extra carbs would probably help me look fuller, but I can confidently say I’m in better shape than I was at the start of the year.

Training: Heavily modified PPL/UL split to target lagging muscle groups, with 1–2 ab exercises after each workout and at least 10k steps daily.

What’s next: I’m going to take a diet break and live life a little before starting my lean bulk. I initially planned to cut further down to 65 kg, but someone I respect in the bodybuilding community advised me to focus on putting on more size instead.

it took i believe 4 months for this progress.

what i did:
2 hours treadmill (3 speed and 15 MAX incline so maybe) THIS IS EVERYDAY.
i started at 1 hour, then i found a hack = playing games while doings so (ML, nintendo switch. DO NOT out ur arms on the rail or anything like that, just play your games without touching the treadmill) or even watching series or shows. YOU BURN 800 + CALORIES WITH JUST WALKING.

this may be hard for someone who has their time limited. so maybe an hour will be great for you.

MWF push pull legs

number #1 bestfriend: coke zero

number #1 enemy: loose skin

i didn't eat less than i should because i was burning 1000 calories per day because of everyday walks, treadmill, and working out

but now, i reduced it to 30mins-1 hr since i hit my cutting weight, im tryna delve more into the lean bulk diet and programs (still learning it)

Hi! Baka meron kayong recommendation na sports bra na for small cups pero medyo pang medium to big build? Technically, pang flat chested pero di petite haha di na ko makahinga sa gamit ko kaso sakto lang kasi yung cup nya. Baka kapag nagbigger size ako, magkaroon ng friction everytime i run kasi di sya fit or may space. TIA

Showing starting weight plus current progress as of today.

Let me know your thoughts. Is it too slow? Or not?

June 23 - 100 kg

Oct 11 - 85.6 kg

3-4x strength training, PPL split starting this week, upper lower split ever since.

At least 100g protein per day.

7k - 10k steps a day with 30 mins to 1 hour dedicated to Zone 2 cardio.

Is this gyno ba po?

About me:

5'7

65 kg

20 y/o

Diet: none

Currently taking istoretinoin

And pwede po pala makahingi ng workouts niyo para matarget ko chest ko, consistent na gym goer po ako for about 6 months Nov 2025-May 2025 (Push, Pull, Legs, Push, Pull) rest days are thursdays and sundays) and stopped because of ojt (walang malapit na gym sa pinag ojthan) kaya naintroduce sa running.

Tapos how do you balance running and going to the gym po pala.

Btw tapos na po pala yung ojt pero busy pa din ng onti because of acads

We did it, guys

BW + 10 kg WMU, slightly ahead of schedule.

I think this is it for me. I don't really feel the need to chase another number.

Feels weird hitting the goal, like both satisfying and a little demotivating at the same time. Guess that's just how it goes when you've been working toward something for so long.

Anyway, thanks to everyone here who followed along and gave advice throughout this little journey. You guys have been a big help, and this has been a fun one.

I'll leave this here. BW + 10 kg. Good enough for me.

It's been a good run.

Cheers

Makikihingi na rin po sana ako ng tips and suggestions, mga ka-CalDef! 💪

Target: 77 kilos until December

Currently on my 1st month of consistent calorie deficit. Ito ang routine and strategy ko so far:

📌 Calorie intake: 2,100 kcal/day
🏋️** Strength training**: 15-20 minutes, 4x a week ( 12kg kettlebell, 5kg dumbbell)
🚶 Cardio: 1 day a week (walking/jogging)
🥤 Post-workout: 5g Creatine + 2 scoops of Isolated Soy Protein

My current mindset: I’m focusing more on getting stronger and progressively building muscle, while staying consistent with my calorie deficit.

Naniniwala ako na habang nag-i-improve ang strength at muscle mass ko, susunod din ang body composition changes.

Hindi man mahaba ang workout sessions ko, ang goal ko muna ay consistency, proper nutrition, and progressive overload.

Sa mga matagal na sa fitness journey, ano po ang maipapayo ninyo sa strategy ko? May dapat ba akong i-adjust sa calorie intake, workout routine, protein consumption, or cardio?

Open po ako sa constructive advice and suggestions. Still learning and improving every day!

Hi guys any advice po. For the past month almost maxxed out ko na almost lahat ng leg machine sa gym and I was wondering if ano alternative dito sa adductor machine kasi di ko naman po pwede gawing unilateral to like what I was doing sa leg extensions. Any advice po? And yes hinuhuli ko na din po ito sa lahat ng lower workout ko.

I started working out consistently 6 months ago. Went down from 108 to 105. At some point made it to 102 but gained back 3kgs. Now at 105 for the last couple of months.

Sleep; 6-8hr but in different times due to travel and work schedule
Workout: 2-4 times weekly. 70% lifting, 30% cardio.
Food: not tracking in details but heavy on protein based food with bread. I used to eat too much desert, now eating less sweets.
Supplements: Creatine 5mg, D3, Zinc, Magnesium all daily. Whey protein when I workout.

Only improvement I see is that my arms and shoulders are no longer soft, got a big muscle growth but my belly and upper legs are still bloated and saggy :/

Hi! I am 20M 6’ 109kg with higher body fat than muscle mass I’ve been in the gym last year June pero inconsistent as december hit and just got back sa gym when BeFit Eastwood opened. Wanted to ask advice lang on how to fit SBD to my program. My goals are to lose weight, build muscle, and yung pag dagdag ko ng SBD is more of a WANT to do lang as I find it very interesting

MY PROGRAM: FBEOD 3x (T, Th, Sat/Sun)
2 SETS ALL, 6-8 REPS

2 chest (incline, flat/fly)
2 shldr (press, lat raise)
2 back (pulldown, rows)
1 bicep
1 tricep
Tapos usual legs
Leg ext
Leg curl
Hip abd and add
Leg press

Would rlly appreciate the help kasi I also have a belt na di nagagamit kasi di ko mawork yung way ko into SBD.

THANK YOU! 💪

Hi, i’m starting my fitness journey.

Is 600 pesos PER HOUR a reasonable for a gym coach?

Nag tanong2 ako sa ibang mga coach yung pinaka mababa rate nakuha ko is 600 per hour. My salary is several fold the minimum wage pero parang ang laki ng 600/hr considering na ang minimum wage sa ncr is 700 A DAY!!

Will appreciate insights, again i’m newbie

Edit: thanks sa comments. Para sa ibang comment, walang akong against sa mga gym coach. I asked this sa perspective ng “affordability”, hindi ko sinabi na hindi ko afford😂 sabi ko parang ang laki ng 600/hr when ang sahod is usually 700/DAY. I make way more than min wage, yung sakin lng ay kung reasonable at yun ba talaga ang charge

Hey guys, I am planning to visit Nagoya in November. What can you recommend na legit and murang whey protein na pwedeng mabili around the area or sa don quijote? Please sobrang mahal ng mga whey protein dito satin baka lang may magagandang supplement sila dun na natry nyo na or have heard about. Thank you.

Hello mapagpalang hapon mga lifters. Ask ko lang if may gumagamit din ba ng gemini or chatgpt for daily food macros?

Nag pprep meal ako pero di ko nasusukat ng maigi so heavy rely ako sa Ai taking pictures then iuupload ko for rough macros.

So dito sa dalawa di ko sure sino accurate?? Any opinions? Yung food sa dulo yun ung photo na inupload ko. Different result ngalang at di sya by margin masyadong malaki kaya i get confused. I casually use chatgpt for macros.

Also open for suggestions ng macro trackers nyo and would be really nice kung similar sa ginagawa ko picture upload and latag ng macros.

Thankyou. Life is short, Lift heavy. Stay strong

Hi! I have been going to the gym for almost 2 years na and usually pre workout ko isa caffeine lang or banana or cereals, rice krispies. Kumbaga yung mga “snacks” lang. Anyway, meron ba dito kanin at ulam talaga pre workout since dati pa? Mas lumakas ba lifts nyo?

Hi!

I've recently started my fitness journey. I was advised to consider consuming whey since medyo challenging maachieve iyung daily protein goals ko.

Medyo busy person ako due to my current job. I'm still reconstructing my eating habits, like need ko na din talaga magbreakfast, since kukulangin din talaga pag consume ng calories at protein kung lunch at dinner lang.

Question lang, how much whey can I safely consume per day? I don't really want to depend on it in the long run, pero just in case na need ko mameet intake ko. Say 22-25g per serving. Good lang ba 2 servings per day, like morning at afternoon/evening?

Hi, mga ate and kuya! 🥹💗

Felt really insecure about my body yesterday, pero okay na ulit today HAHAHAHAHA. Anyway, I need some advice!

I’m 20F, 150 cm, and the pictures below show what my body naturally looks like. I’ve only been working out for almost two weeks pa lang, so I know it’s still too early to expect noticeable results.

My goal isn’t really to lose weight drastically. I’m lowkey accepting na baka hindi talaga ako belong sa petite category HAHAHAHA 😭. I just want to tone my body and enhance the curves I already have sometimes i feel i look compressed kase i have short torso too

Tho, I still struggle with body image sometimes. May mga moments talaga na feeling ko ang laki-laki ko, kahit sinasabi naman ng mom ko na hindi ako mataba and wala akong kailangang bawasan sa kinakain ko. Naiinis pa nga siya kapag nagdidiet ako. 😭 I guess I’m still learning how to see my body more positively and appreciate it for what it is.

Right now, I’m focusing on lower-body workouts for my glutes, butt, and legs, plus Pilates and dance workouts. My workout sessions usually last around 10–20 minutes wla kase me time and i dont want to force myself, alam ko naman sa sarili ko hate ko talaga mag workout hahaha. Active rin naman ako throughout the day since I do household chores for at least two hours in the morning and another two hours in the afternoon.

I also don’t want to follow a strict diet or restrict myself because I’ve struggled with an eating disorder before, and I really don’t want to go back to that place. I want to achieve my fitness goals in a healthy and sustainable way without obsessing over food or my body.

For those who have experience with working out, I’d really appreciate any advice or recommendations! Should I stick to my current routine, make some changes to my workouts, or try other exercises to help me achieve my goals?

Thank you so much in advance. Any kind advice would be appreciated. 🫶🏻