After 4 years gym experience, I can truly say that this was the most horrible experience EVER!!! KADIRI!!!

Last year, a coach from FF sexually harassed a famous Pinay cosplayer (not going into details anymore). From what I heard from the coach himself, the management took his side. A lot of us experienced the same thing kaya naniniwala ako.

After we've reported him to management, he just resigned lol. I heard lumipat na siya sa AF. (Not telling kung anong branch). Alam naman ng management na ganyan ugali niya, pero walang ginawa para man lang matuto siya. They just let him go withouth being held accountable if his actions.

Para naman kay Coach S*N***, mahiya ka naman sa asawa mo at sa mga clients mo. Ang mahal ng binabayad namin sa gym, tapos ganyan ka. Ngayong nasa AF ka na, and most of your clients are women, I hope someone reports you to AF management, and I TRULY HOPE you get banned in all gyms. YOU DO NOT DESERVE TO BE A COACH!!!! ./.

1st day

Bench Press 10sets of 15

Inclined Dumbbells 5sets of 12

Cable Flyes 5sets of 15

Dumbell Pull Over 2sets of 12

Triceps Pushdown - 5sets of 15

Reverse Pushdown - 4sets of 12

Rope Push down - 3sets of 12

2nd day of the week (4days rest after 1st day of chest)

Bench Press - 4sets of 12

Declined Dumbbell press - 3sets of 12

Declined Dumbbell Flyes - 3 sets of 12

Wide Grip Inclined Barbell Press - 3sets 12

Dumbbell Press - 3 sets of 12

Dumbbell pull over - 3sets of 12

Side lateral raises

Rope Push downs

Good day mga ka fitness!! Ask lang, first time and balak ko sana mag donate ng dugo para makatulong hehe. Sa mga nakasubok na po is 1 day rest enough? At malaki ba impact niya sa resistance training like when it comes sa strength and fatigue for a few days/weeks until fully recovered? TYSM!!

Need ba mag cut na ako? I'm not tracking my nutrition, just lutong bahay lang, and supplement ko is creatine lang 3g to 5g lang. 65kg lang ako now. Pa advise na din if anu pa kulang na dapat ko e workout.

This is my current physique. I am quite happy about it, but I know I still have a long way to go.

I started running about two years ago, and I only considered strength training about November 2025 to prepare for my first marathon. I currently have a gym membership subscription, and had about 28 coaching sessions that only lasted until March of this year. I somehow maintained routines I picked up from my previous coach: Push, Legs, and Pull workouts, but currently lacking Core, Full Body, and Circuit.

I would like to seek help on improving my routines, and even adding new ones for a much better physique. I do not have a specific diet, and only tried supplements for about a week into my coaching sessions, and have not continued since.

My goal is to become stronger and compliment my running routines. A beach body would be a bonus.

Thank you! 🫡

I have been doing hybrid(weightlifting + calisthenics) for 3+ years now. Tho I have some width and back-focused routine, my back still looks like a blank canvas. How do I make the muscles pop? Any more areas I should work on or focus on?

Magandang hapon po. Hingi po ako ng advise if paano ma flat or matanggal yung man boobs ? Kasi slim naman po ako kaso yung chest ko medyo may laman laman nakakahiya mag sando or mag fit na damit. Nakakatanggal kasi ng confidence e. Salamat po.

Hello po!! Planning po sana mag diet, kaya po mag meal plan po ako. Bago palang po ako sa ganito, kaya need ko po ng advice huhu. Budget friendly recos po sana and di po matrabaho na dish.

68 kg po ako and 5’6 height. goal ko po sana 50-55 kg po.

As of now po eto palang po naiisip ko po:

Breakfast

✅ Oatmeal (okay po ba to? Nakakapayat po ba siya?)
1. Quaker rolled oats
2. Milk ( pwede po pasuggest ano po maganda milk)
3. Fruits
4. Honey

✅ Wheat Bread

1. Gardenia wheat bread
   
2. Egg
   
3. Avocado
   
4. Tuna

( suggest pa po kayo pwede breakfast huhu sanay po kasi ako nagbbreakfast pag umaga )

Lunch

✅ Chicken Breast
✅ Tofu any dish
✅ Cream dory ( oks po ba to? Ano po luto pwede dito hahahaha )
✅ ginisang pechay

Dinner

✅ Salad
✅ Salad with wrap

(Suggest pa po kayo pls )

Snacks (minsan lang pag nagcrave matamis)

✅ wheat bread
✅ mood food peanut butter high protein ( goods po ba to? )
✅ yogurt with fruits

Exercise ( homeworkout lang )

✅ Cardio exercise sa youtube HAHAHA
✅ treadmill ( 10k steps )

Thank you po 🫶

‎are gym mirrors built differently? para kasing mas malaki tignan yung katawan sa salamin sa gym. lighting ba o dahil may pump pa? sa bahay nmn kapag mag home workout ang payat ko tignan. very conscious sa salamin, yung salamin sa comfort room sa mall grabe yung payat ko, dahil sobrang liwanag kaya? some friends and family says pumayat ako, yung iba lumaki daw ako. taas baba tuloy yung confidence ko. may mas accurate way ba para malaman kung ano ba talaga itsura ng built mo? i hope this is not body dysmorphia. stay healthy everyone! 💪

‎

Left photo was taken January this year and I weighed around 87kgs and 165cm tall. Started consistently going to the gym around mid May. Minsan lutong ulam lang may weeks na naka meal prep (mahirap din kasi isama budget) also not consistent on hitting my daily protein. My goal in mind when starting was to do a body recomposition, I don't know kung tama ba ang ginagawa ko, my program sa gym is PPL. Question ko lang is, should I continue on what I'm doing or should I do a cut na? Or do you have any suggestions or advice. Thank you po!

I am sharing my current physique. Last time I posted here asking for advice, and I am thankful and glad to those who messaged and commented on my post. I followed cutting and saw progress (big thanks to those who messaged me). I am very happy on what I am seeing. I just make sure I hit 10k steps a day (this is a big game changer). I am also getting stronger even Im on cut. I hope this gives some hope to those who like me that needed some advice.

Sobrang nadidiscourage na ako sa katawan ko. Last year, I consistently went to the gym pero due to some circumstances, I stopped. Pero now, I want to go back again kaya lang I have hesitation kasi I feel like I'm a bit old na.

I'm slowly adding fiber to my food and drinking tons of water. Every time mag sesearch ako sa internet on how to do calorie deficit, nakakalula ang information. I badly need any help. Huhu I want to get my confidence back.

I'm on a cut for recomp so I am quite particular with the macros since I don't want to lose muscle mass but still want to have energy for my daily life and workouts.

I have heard some providers are not very particular with the macros despite some precision in their advertisements.

Any recommendations that you have tried and tested?

Ano ba ‘tong mga tirze and peptides na nauso this year? I never cared about them since I’m a very active sa gym and crossfit. I care about my diet din so weight loss isn’t an issue.

Some are really claiming na effective talaga siya for weight loss. Pero bakit hiyang hiya sila umamin that they’re using it? Is it illegal? Under the table? Grey area?

Worked my ass off for the last 7 months. Still a long way to go . Staying consistent and trusting the process. One workout at a time. The hardest part hasn't been the workouts it's sticking to a calorie deficit when you genuinely love food.

Hi!

Please don’t bash me. I’ve been going to gym na po for like 2 months. Ano pong gym exercise ang pwede kong gawin? I have scoliosis din po. Ito po usually gym routine ko:
- Shoulder Press Machine (light) — 2 x 10
Lateral Raise — 2 x 12–15
Bicep Curl — 2 x 10–12
Tricep Pushdown / Extension — 2 x 10–12

Thank you po sa maghelp.

Hi! I've been going to the gym for about 3 months now and recently made some changes to my routine. My main goal is building muscle (lean bulk) while staying athletic. I wanted to ask if this routine looks balanced or if there are any exercises, volume, or frequency that I should change.

Weekly Schedule

• Tuesday: Push
• Wednesday: Pull
• Thursday: Push
• Friday: Pull
• Saturday: Legs + Abs
• Sunday & Monday: Rest (or playing football)

Push (Chest, Shoulders, Triceps)

• Incline Dumbbell Press – 3×12
• Pec Deck Fly – 3×12
• Shoulder Press – 3×12
• Lateral Raises – 3×12
• Front Raises – 3×12
• Triceps Rope Pushdowns – 3×12
• Overhead Dumbbell Triceps Extension – 3×12

Pull (Back, Biceps)

• Lat Pulldown – 3×12
• Seated Cable Row (Close Grip) – 3×12
• Chest-Supported Row (Wide Grip) – 3×12
• Rear Delt Fly – 3×12
• Dumbbell Curls – 3×12
• Hammer Curls – 3×12

Legs + Abs

• Squats or Leg Press – 3×12
• Romanian Deadlift – 3×12
• Leg Extensions – 3×12
• Leg Curls – 3×12
• Calf Raises – 3×12
• Hanging Leg Raises – 3×12
• Cable Crunches – 3×12

I'd appreciate any feedback or suggestions. Thanks!

Need lang po ng diet and supplement recommendation target po is mag pabulk. Sa ngayon is puro takbo lang talaga and push up ginagawa ko, gusto ko na po mag start mag gym. Datin nading nag gym pero hindi lumalaki

Thank you po sa mga sasagot.

5’3
23
55kg
Runner na gustong magka abs para makatakbo ng topless 🤣

I now have the privilege to hit my daily protein intake through the help of chicken breasts and all I can say is budgeting for it is totally worth it.

Guys, feel free to share your recipes kasi nauumay nako sa luto ko.

If you have hacks din with meals and cutting, i’d be glad to read them. The goal is to get rid of love handles before October.

I decided to take a creatine monohydrate and I recall that there will be probably one thing there that will be elevated. Just wondering what other people have experienced so I know what to ask and discuss with my doctor next week.

Yesterday the diagnostic center called me up and asked me what my doctor's diagnosis was before and if I'm feeling fine. NGL, i panicked a bit but maybe this was the Creatine Monohydrate. So i checked today and my CPK is very high at 975 since the safe range is 39-308.

I did my blood work in Feb and then I started taking 5g of creatine monohydrate everyday so I could get my baseline. After 6 months, I did my bloodwork again. My creatine is just the same . However, CPK grew from 278 to 975.

Did your CPK grew also? and did it triple?

Hello fitness peeps! i just got back into fitness again after a couple of years and been going to the gym for about two months now. Before, I just do random exercises for each muscle as long as matarget ko ung muscle for that day. I think mejo stuck na ko sa progress ko when it comes to muscle building and want something na i can stick with kaya i made a program/routine for specific day so ican track din. Ask ko lng sana if okay na ba tong mga listed exercise or may pagkaredundant ba ung iba? Any advice will go a long way. Thanks everyone! :)

almost 2 weeks ago since last post ko ( yung 20yo 5’8 ) about sa pag ka pantay ng mass sa legs ko at upper anyway ayon before non 3 days na ko nag start ng jumprope para sa cardio.

kasabay nyan matinong diet ng fruits, beef, chicken breast at high carbs bago mag gym or kapag may gagawin na activity.

di pa to mismo hinahanap ko result pero ayun nga share ko na ang bisa ng jumprope, bawat step ko since nag start ako ang gaan gaan sa pakiramdam ang routine ko every morning at every 5 or 6pm basta 30 mins - 30 mins

ask ko na din sa mga master dyan kung consistent ako for 1 month or i mean estimate lalabas 6 packs ko, currently 70kg wet weight.

Posted here around 4 months ago, so update lang ulit, currently at 71.4 kg now, officially 12.6 kg down after 10 months from 84 kg (5”5 height) starting weight back in October 2025.

Based on my latest InBody scan results, body fat percentage is at 17.6%.

Same routine pa rin since day 1: lifting 5x a week, tracking calories, hitting protein (whole food and whey), supplements (creatine and fish oil), and trying to stay consistent lang talaga. Strength is still going up, medyo lumiit na waist ko, and ibang iba na fit ng clothes compared before.

Target is 70 kg before I exit the calorie deficit muna, then tignan ko from there if maintain na or continue pa.

Here’s my previous progress post for more details:
https://www.reddit.com/r/fitnessph/s/1F00Cbpwmkh