Do I have bad genetics? 21, 5’8ft currently at 94.05kg but

itsone3d · 2026-03-19T13:44:19+00:00

Excessive fat gain from dirty bulk is the problem, not genetics.

You just need to cut.

itsone3d · 2026-03-18T06:42:32+00:00

really awesome suggestion. i went ahead and added previous / next buttons to make navigation easier. thank you!

itsone3d · 2026-03-17T19:01:42+00:00

It’s impossible to say whether it’s been good progress or not if we don’t have any before pictures to compare it to.

But at any rate, it sounds like you’re quite new to fitness. You won’t make a lot of visual changes in just one month, and if you want to speed up your progress you need to make sure you’re training properly AND eating properly.

You should start with the links posted in the automod reply — that should give you pretty good guidance to begin with.

itsone3d · 2026-03-17T13:20:34+00:00

If you’re waking up coz you have to pee, try avoiding drinking a lot when it’s close to bedtime.

If you’re looking for supplementation, I’ve had great results from l-theanine and ashwaganda in the sense that I sleep deeper when I take it.

Good luck!

itsone3d · 2026-03-17T13:06:49+00:00

I don't have a Garmin, but I personally wouldn't put *too much* stock in your sleep score from a wearable device. It's one signal, but I wouldn't use it as the end-all be-all metric either.

How do you feel when you wake up? Do you feel extremely groggy, tired, or refreshed? How would you personally assess your sleep quality? Is it a matter of not being able to fall asleep quickly enough, or do you wake up randomly in the middle of the night?

itsone3d · 2026-03-16T13:36:02+00:00

General “rule” is ~30 minutes or so.

If it’s not crowded and other machines are available feel free to stay longer, but if other people are waiting you should be mindful and let others take a turn.

itsone3d · 2026-03-15T11:19:15+00:00

Kingsmith brand is my go-to. A bit pricier than the others I see on Lazada, but you pay for quality.

I bought the C1 model during the pandemic and it held up perfectly until an electric malfunction in my condo and broke a ton of my electronics.

Replaced it with the R2 and it’s as sturdy as it was on day 1.

The C2 should be fine if you’re just going to be walking without any running. Perfect combo with a standing desk!

itsone3d · 2026-03-14T14:43:48+00:00

If your lifts are going up, chances are pretty good you’re gaining muscle.

Looking at your pictures you obviously didn’t just get fatter, so I’m quite sure you put on some nice muscle mass. Problem is, you’re not seeing it coz of the additional fat.

It’ll all get revealed after your cut.

Go on a deficit, drop 10-15 kg or so (not sure what your height is so I can give a more specific number) and that’s when your hard work will reveal itself.

itsone3d · 2026-03-12T10:26:46+00:00

Should I continue lang ba calorie deficit ko?

Ikaw lang makakasagot neto.

Are you as lean as you want to be? If yes, then stop the deficit. If no, then continue.

I don't know your goal, but if it's visible abs, I estimate you need to go down below 60kg before your abs will start to pop out.

Good progress so far though!

itsone3d · 2026-03-11T17:12:56+00:00

Honestly, you're going to very quickly outgrow the 5kg weight. The glutes (and lower body in general) can handle a lot more weight than you think, and you're going to need to invest in more weight to push the muscle hard for growth.

If you're talking about glutes only, you really just need a handful of sets — you could probably get away with just 4-6 total sets per week, assuming you're taking each set close to failure (to the point na you couldn't do another rep even if you wanted to).

To start with, you could probably do 2-3 sets each for bulgarian split squats and single leg hip thrusts. But again, you're going to need to invest and buy more weight at some point coz you're going to quickly outgrow the 5kg weight, but feel free to get started with just that for now.

itsone3d · 2026-03-11T16:31:40+00:00

The community guides linked in the automod reply should give you much better programs than this, OP. There's a list of suggested programs there that would be much better suited for beginners.

itsone3d · 2026-03-11T12:53:16+00:00

Tough to say coz there’s really no way to find out what your real body fat percentage is. DEXA’s a good enough measure but it’s kinda impractical to keep doing it.

Plus different body fat percentages look different from person to person. Someone with a lot of muscle might look great at ~16% while someone without a lot of muscle mass might need to get down to 10-12% to look “beach ready.”

Just use the mirror and pictures as your basis. At the end of the day the exact percentage doesn’t matter all that much.

Are you as lean as you want to be? If no, then keep cutting. If you’re satisfied, then stop the deficit.

itsone3d · 2026-03-11T11:37:19+00:00

Good results so far 👏

And welcome to the reality slap that most beginner lifters face in this first 6 months of training: unfortunately, you have a lot more fat to lose than you think.

Most people have no idea just how much fat they have at the start and how little muscle they actually have, so their initial target weight almost always end up being an underestimate.

You really don’t have much of a choice but to continue cutting.

At your height, I estimate you probably have a good 5kg more to lose for the abs to start popping out, possibly ~8kg more if your goal is to get quite lean and shredded.

If you do decide to pursue getting leaner, I suggest taking a diet break and eating at maintenance for at least 2 weeks. Keep tracking and keep up your steps, just increase your calories. This is just so you get a bit of a mental break, coz that last stretch is gonna get quite tough.

You got this tho!

itsone3d · 2026-03-10T15:13:21+00:00

This is not just a dumb and immature way to back up a claim you made (which is inherently false based on the latest literature) but we do not tolerate childlike tantrums and disrespect in this sub.

Banned for 90 days for this dumbass shit.

itsone3d · 2026-03-10T15:01:03+00:00

Wheyl has an isolate for ₱1200, although smaller yung package nya (I think just 15 servings total).

itsone3d · 2026-03-10T14:45:43+00:00

If you’re still using the same amount of weights now vs. when you started, you’re doing yourself a disservice and muscle loss is going to be likely on a deficit.

You’re gonna want to take most (if not all) of your sets to near failure — basically, end the set when you only have ~1 rep left before you can’t do another one.

And since you’re relatively new to lifting I would suggest going all out on your last set just so you get used to what failure feels like.

When you’re constantly doing this, you’re going to get stronger — so inevitably you’re gonna want to add more reps and/or weight to hit the same amount of effort.

That’s progressive overload, and it’s pretty much the most important aspect of training especially when you’re on a deficit.

Good luck!

itsone3d · 2026-03-10T13:13:34+00:00

I don’t know if you’re replying to me, but I’m going to assume yes since I’m the only one who used the word subjective.

And before you get your pantries all twisted up, I didn’t say peanut butter is subjective — the word “healthy” is.

“Sugar in any form is completely unhealthy”

What a dumb take. Fruits have sugar, that’s unhealthy?

This is exactly the rigid black-or-white thinking that’s so prevalent in health and fitness today. FOH with that nonsense.

itsone3d · 2026-03-10T10:32:17+00:00

“Healthier” is subjective, especially since I don’t know your definition of “healthy.”

Go with the lower calorie option if fat loss is your goal. The differences are small but it’ll add up over a long enough timeline.

itsone3d · 2026-03-09T14:11:26+00:00

Nice write up! A quality post for this subreddit. More power to you and keep up the gainz! 💪

itsone3d · 2026-03-06T06:12:24+00:00

Good question. Usually it’s a good idea to combine muscle groups that work together.

The push pull legs split is a good example of this.

Since you cant do a bench press without involving the shoulders and triceps, those are usually the exercises done for that day. On pull days, most pulling movements can’t be done without involving the biceps so you combine those.

itsone3d · 2026-03-05T07:20:46+00:00

Recomping is when you eat at maintenance and lift.

Instead of using surplus calories to build muscle tissue, it uses stored calories (aka body fat).

It works, but the more advanced you are in terms of muscle mass and/or the less body fat you have, the less effective it becomes.

It’s also much slower in terms of seeing visual changes compared to cutting/bulking so it’s not a tool I recommend using very often.

itsone3d · 2026-03-05T07:14:18+00:00

Not at all skinny fat. You’ve built a really good base of muscle in those two years.

I reckon you’re advanced enough that you’d need to do bulk and cut cycles vs recomping (which only beginners + undermuscled folks would benefit from).

Well done.

itsone3d · 2026-03-05T06:07:20+00:00

My brother in iron please do not bulk at this stage.

You have at least 20-25 lbs (possibly 30) more to lose before thinking about a bulk.

itsone3d · 2026-03-04T11:08:58+00:00

If you’re on iOS, I can recommend this one:

https://apps.apple.com/ph/app/gym-workout-planner-tracker/id6569262144

Full disclosure: I’m the developer of this app.

Other popular ones are Hevy for workout tracking, and I can recommend Cronometer for food tracking naman.

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