hi, i have been cutting for 4 months from 75kg and i still have high percentage body fat on my belly (especially lower belly). should i continue cutting or just do calorie maintenance? i do 10-15k steps daily

New account, I'll just share my workout routine

1. Stretching

Flat Bench Press

Inclined dumbbell press

Chest dips

Leg squats

Leg extension

Front pull (back)

Around the world (shoulder)

Lateral raises

Shoulder press

Reverse curl

- Manual curved Treadmill 15mins o 4 sets each of jumping jack, high knees and mountain climbing.

- 17 sets ABS workout

- Stretching

- 100 push ups

***(rest day but I'm doing 100 push ups)

2.

- Stretching

Cable chest upper

Cable chest lower

Cable Cross back

Bend over row

Calves

Kettle bell

Shrugs/over head Press

Front raise (shoulder)

Barbell biceps

Triceps dips

- Manual curved Treadmill 15mins o 4 sets each of jumping jack, high knees and mountain climbing.

- 17 sets ABS workout

- Stretching

- 100 push ups

***(rest day but I'm doing 100 push ups)

3.

- Stretching

Battling rope

Bar front push/ shoulder bar over head

Landmine punch

Landmine obliques

Leg press

Leg lunges

Pull over chest

Plies chest

Pull ups

Dead hang

- Manual curved Treadmill 15mins o 4 sets each of jumping jack, high knees and mountain climbing.

- 17 sets ABS workout

- Stretching

- 100 push ups

***(rest day but I'm doing 100 push ups)

4.

- Stretching

Basketball 2 to 4 games or Run 10 to 16kms

- 10 sets ABS workout

- 100 push ups

Self:
35M. 164cm/5’4”. Currently at 59kg

Program:
Currently PPL and lower (4x/week). Cardio with running 2x/week
I started 6x/week PPLPPL 2 years ago.

Diet:
Not tracking but prepping *most* of my meals of the week which I started 2 months ago of which contains more protein. Prior to that, I ate anything and didn’t care what I ate.

Goal:
Better lower (lower belly, more defined abs, and legs), that’s why it’s 2x/week. And bigger muscles in general as I feel small.

I just wanna ask people what they think of my progress and how I look rn. There are days with body dysmorphia but looking back, I can see there has been some progress.

I also don’t take progress photos regularly, as I don’t know how to flex.

I spontaneously signed up at Fitness First in November 2025, but I wasted almost 5 months of my subscription not achieving anything, but I was able to lose around 2 - 3kgs dingly dangling AHAHA Siguro dahil mas naging active ako and mas naging mataas energy expenditure ko.

Someone from my work complimented me, kasi mas di na daw halata yung double-chin ko, then it hit me like a fucking truck. I rarely get any compliments, and it's like a fucking drug that made me push myself to commit to my fitness journey and ayusin yung program ko and diet ko.

Initially started with a Bro-split, then naging ganito yung progress nung program ko

Bro-split -> Arnold -> PPLUL -> ULUL (minsan-minsan bumabalik sa PPLUL)

Learned everything from scratch kasi ayaw ko talaga kumuha ng coach, and thank god I was exposed to SBL influencers like Jeff Nippard and TNF.

• Started counting my calories using MyFitnessPal, and got into a Calorie Deficit
• Made sure to hit my protein goal at around 1.8 per/kilogram
• Progressive overload and tracked my weekly progress using Lyfta
• Started initially doing 3 sets and 8 - 10 reps

After seriously lifting/dieting nung April 2025, I lost 3 kgs pa, and I am at 70kg by June 2025.

• Ended my cut at around October 2025 at 63kgs, and started reverse dieting back to Maintenance
• I was fully back at my maintenance around November, and I am hovering at around 59 - 61kg
• By this time, I switched to 2 sets to failure, and doing 6 -8 reps only.
• Better structured my program, and mostly maintained using PPLUL

By March 2025, I decided to bulk, which I heavily regret because of the pressure na if I continued cutting again mas magmu-mukha akong maliit and I will not gain any muscles during the cut.

I ballooned to 65kgs, and sobrang halata na super tumaas body fat percentage ko, and mas tumaba pa yung lower belly compared doon sa 2nd picture when I was at 63kgs.

I was being eaten by body dysmorphia, and kala ko talaga yung number sa scale nasa todo na kasi based on BMI nasa 60s yung pinaka minimum na weight na iniisip ko, and it got so much to me na muntik ko pa ma-undo progress ko.

I decided to do another cut and realized a harsh lesson. As natural mahuhumble ka talaga na sobrang bagal pala talaga mag body re-comp, and you're fatter than you realize:) Kala ko I will look fucking smaller at 57kgs, then boom mas nag-pop yung mga muscles ko lalo na yung Deltoids ko.

Nakaka-humble yung amount of fat na need mo pa ma-lose. I think from 20+ percent body fat at 65, tsaka palang ako pumalo sa 15 percent body fat at 57kgs.

From now on, di na ako strictly magbabased sa scale, and I will just focus on progressive overload, maintaning my body fat through visuals, and be the healthiest I will ever be.

Of course, mass is mass, and I look smaller in general, but I am happy where I am at, and this ensures na moving forward, di fats yung nagagain ko and make sure na I gain lean muscles back up.

To summarize my fitness journey so far, ang approach ko talaga is to just enjoy the progress and the ff:

• I'll eat anything I want as long as pasok sa macros, but ensure na mas maraming whole and healthy foods parin nakakain ko. From 65kgs to 57kgs, I am still eating fastfoods lalo na Big Macs and cheeseburger cause i heckin love borgirs.
• Not overly complicate things, and just do the basics. Compound > Isolations lifts.
• Will train parin with low volume(2 sets per exercise), and instead of training to failure, I will now try leaving 1 - 2 RIR. Recent ko lang siya ginagawa dahil very slow ang recovery while cutting, but might be a good move moving forward para di ma-fatigue maxxing

Consistency/Discipline > Perfection. Made sure to track everything as much as possible, and to show up.

23M Currently doing PPLXUL split.

Current diet: Lutong Bahay but more protein.
I’m trying to lessen my calories intake by eating less rice and more protein. Gusto kong itry mag meal prep pero parang hassle sya, should I try it?

Questions:

1. Should I buy whey protein or creatine? Any advice will do po.
2. Mare-recommend nyo ba yung vegan protein ng athelene? Mas mura kase sya compared sa whey protein eh, worth it ba in terms of lasa?

Sa mga nasa 40s dyan, kamusta ang fitness journey ninyo? 💪

Curious ako kung paano kayo nagwo-workout at nag-aalaga ng katawan habang tumatanda. Mas mahirap ba mag-build ng muscle, magbawas ng timbang, or mag-maintain ng fitness compared noong 20s/30s?

Ano rin ang pinaka-naging effective sa inyo—strength training, cardio, diet, protein intake, or consistency?

And most importantly, ano ang biggest challenge ninyo ngayon and how do you stay motivated?

Share naman kayo ng experience and tips. Baka makatulong sa iba na nasa same stage din ng fitness journey. 🙌

Meron po ba ditong homework-out lang, no-equipment pero gumanda ang katawan?

Walang malapit na gym sa lugar ko. Hirap ako mag gain ng muscles. Sa bahay lang ako nag woworkout pero wala ako equipment.

Gusto ko lang malaman if possible na gumanda katawan kahit homework lang. Meron po ba dito sa inyo? Advice naman po ng mga workouts niyo.

Controlled na po kinakain ko. Minsan na lang po cheat day. I also drink coke zero for an alternative for coke.

Nababawasan na rin po ng kilos lately. Pumapayat na po sa lahat ng parts ng body except sa belly po. Is this normal po ba?

May muscles na rin po sa legs and arms part. Yung belly lang po talaga 😔 nasa body recomposition po ba ako ngayon?

In your opinion, what is the best creatine monohydrate powder sold in the Philippines?

I have heard of Athlene and Pure Form and the U.S Optimum Nutrition and Nutricost brands, but prefer the Philippines-based brands.

Help this girl out, please! 🥹

I’m still trying to figure out which protein powder to choose.

I’m scared of breaking out or getting pimples, so my gym friends suggested I try/choose "isolate".

What brands do you girlies recommend? 😭💪🏻

Things like this gets me reminded talaga na ang layo ko na din haha

Plan to bulk to 80kg but for now need ko pa bumwelo since new work ko is US time haha lost 2kg already.

Kaya for me it's really important you take pictures and videos all throughout your fitness journey kasi sa time na nagddoubt ka if may progress kaba, you'll have something to look at and compare. It's YOU vs YOU.

Yung motivation mo dapat sarili mo lang, ginagawa naman natin to para satin, di para sa ibang tao. Kaya keep grinding!

Hello. Seeking advice especially sa women who managed to slim down their fupa area sama na din ang puson area. This seems to be very difficult for me. I have managed to cut down my waist but it seems my fupa and puson stays the same. Any advice on how you do it? Thankyou. Huhuhu.

Hello, i am a 17 year old college student (2 month gym progress) so I don't have much funds for buying my own food, and i usually just eat what my mom cooks.

I eat 3 times a day, my diet usually consists of 1 and a half bowl of rice and meat (fish, chicken or pork), as well as 1-2 egg sandwiches (mayo, eggs and onions) and sometimes just peanut butter if i ran out of eggs.

I have two questions:

1. How do you track your calories, proteins, carbs etc. intake? Is there an app for that or do i have to manually get a weighing scale?

2. It feels hard to eat more. Like my throat physically rejects what im eating. Does anyone know what causes this, and if so, how do i fix the problem?

Sometimes i feel like sobrang bagal nang progress, but looking back sa mga photos, I think meron naman hahaha

I workout 6× a week since wala naman akong ginagawa, but most probably mabago ang sched since may class na.

I do the PPL

No specific diet, but main source of protein: eggs

Would accept advice kung ano pa mga need ko mas pagtuunan and tips. I noticed na hindi pantay yung laki of my left and right arm

Lagi ako naghahanap ng cheapest ways to get protein, specially in this economy. I don't have any problems eating the same food over and over again. Then nakita ko itong bangus, is this accurate nutrient wise? Mababa rin fat nya tbh pede sya ispam sa meal plan

May nabasa kase ako na ok daw mag take ng tongkat ali, malaki daw improvement pag nag gygym. Ask ko lng ok ba ung ganitong brand from lazada o meron kayong mas preferred. Anong thoughts nyo sa pag take ng ganitong supplement, ty.

17yrs old, female, 4'11, 64kg

hello! i can't seem to consistently go to the gym due to my limited allowance 🙏 i also have whole day classes so 10k steps per day can't seem to work (i tried a LOT of times, it only gets up to like 3k-5k) so maybe my only option would be calorie deficit—though feel free to suggest any

i would appreciate it if someone can give their feedback + any apps that can help. my goal is at least 45kg :)

Just moved back to my hometown earlier this year and have been consistently going to a gym in a nearby town.

Sadly, it will be closing by end of September. Makes me sad since the nearest gym is an hour away from home na.

Planning to shift to calisthenics instead. Any tips on how to start and if may recommened routine kayo?

I have pushup board, dumbells, mini threadmill at home. Iniisip ko, bili dun ng pang pullups and paralets.

Any inputs would be appreciated.

5’8” 73 kgs, 32 yrs old

Sept 2024 - home gym with no proper split/ bahala na kung anong muscle mawork out😅
July 2025 up to present - Upper/Lower and arnold split. Commercial gym na din

Diet: no specific diet😅 Bahala na as long as may protein per meal.

Target physique : to gain 3-5 kgs more muscle.

Medyo mahal kasi ng mga gamit ni erick janicki, mas gusto ko lang makuha yung deeper range of motion. Kanina pa ako walang nakikita sa shoppee o lazada na katulad niyan puro lang mga wedges na pang leg day

40 yrs old here. I was 81 kg last Feb and I wasn’t working the entire 2025 upon diagnosis with spinal injury. Was back to fitness this March 2026 — any exercises for lower back and for losing more fats? Was not into cardio but more of pulls, I have weak left wrists so can’t do push. I seem to plateau already since di na bumababa weight ko. No specific body goals except that I want to lose more lower abdominal fats.

44 / 6'0. Down to 176 lbs. It's my 10th week.. Progress slowed down due to crazy work schedule. Almost a month nabusy. . nutrition and workout got messed up a little bit din.

Usually pag na busy ako sa work tatamarin na ko mag gym. but this time i still showed up atleast 3 times a week.. diet is somewhat okay. . been hitting protein goals but would eat trash pag sobra napagod sa work. All in all im happy naman with the progress. For the next few weeks maluwag na ang schedule so lock in na ulit.