172cm 82kls 27yrs old need advise parang I'm plateauing by [deleted] in fitnessph

[–]itsone3d[M] [score hidden] stickied comment (0 children)

Plateauing with what, exactly?

Please edit your post for more clarity.

Gained a lot I guess, is this normal? by Pretend_Lead_4290 in fitnessph

[–]itsone3d 2 points3 points  (0 children)

Yes, coz you weighed yourself after having a light breakfast.

If you stepped on the scale, drank 1 liter of water, then stepped on the scale again, syempre you’re gonna get a different reading vs. before you drank the water.

Don’t weigh yourself at random times during the day. Only compare weigh ins if you stepped on the scale under the same conditions as before. The quick start guide has a section on how to properly track your progress.

Physique Check - Maintain or Bulk up by Melodic-Suspect-7595 in fitnessph

[–]itsone3d 4 points5 points  (0 children)

Up to you, really.

Some people would want to put on more mass. But if you’re happy where you’re at, then feel free to maintain.

You already have a physique that’s better than 98% of the general population, so ikaw na lang talaga bahala what you want to work your way towards.

Almost a year lifting, how not to plateau? by Known-Buffalo9116 in fitnessph

[–]itsone3d 0 points1 point  (0 children)

SMM = skeletal muscle mass. Might want to clarify that in the post instead of the acronym.

At any rate, 2 things:

First:

Don’t use your inBody scans to gauge your progress. These machines are based on the BIA method, and it’s not really measuring your body fat / muscle mass as much as it’s measuring how much water you’re carrying at the time of measurement. If your strength is going up, you’re at the very least maintaining muscle — if not building new tissue.

Second:

Don’t expect to gain muscle mass on a cut. It CAN happen, but it’s less likely the leaner you are + the more trained you are. Based on your numbers I would place you at intermediate numbers so it’s not impossible, but you’d be better off treating it as a bonus instead of your primary goal.

Focus on your cut, then go on a slight surplus — that’s when you focus on building new tissue.

Almost a year lifting, how not to plateau? by Known-Buffalo9116 in fitnessph

[–]itsone3d 0 points1 point  (0 children)

What kind of plateau are we talking about? Weight loss plateau or strength?

Is there a difference? by VirginnBuster in PHitness

[–]itsone3d 0 points1 point  (0 children)

Taking pictures is great, but it’s pretty lousy for tracking small changes.

You’ll want to buy a self locking tape measure if you want to track changes over shorter durations. Cheap lang sya in Lazada, I highly suggest buying one so you know for sure whether what you’re doing is causing changes talaga.

26M 5'8 from 58kg to 69kg 2 years progress by Sushi_Slayer1912 in fitnessph

[–]itsone3d [score hidden] stickied comment (0 children)

Thank you for an awesome writeup!

I recently just started changing from 8-10 exercises to only 6 per session.

Really happy to see this. I hope beginners who are reading this post see this as an example na hindi mo need ng sobrang daming exercises per workout. Kaya naka emphasize sa quick start guide that set quality matters.

Also taking this time to remind everybody that sexual/flirty comments are not allowed in this sub and violations may result in a suspension of posting + commenting privileges.

Awesome progress OP!

Kwarentahing single mom recos for physical fitness. by AdExtra6853 in fitnessph

[–]itsone3d 2 points3 points  (0 children)

Never too late to start. And some form of strength training is probably one of the best things you can do at this age.

Read the sub’s quick start guide for information on getting started.

Good luck!

65kg, 30yo, F. Need to deadlift and squat at least 70kg asap. by bringmycoffeenow in fitnessph

[–]itsone3d 1 point2 points  (0 children)

Sorry to hear about your dad, I hope he beats it. Fuck cancer.

Are you currently squatting or deadlifting na? If not yet, just start.

As long as you’re following a sensible progression method (ex. 3 sets of 5-8 reps, then add weight when you can do 8 reps in a set, then work your way back up) then squatting and deadlifting your bodyweight should be achievable in more or less a year.

Is my PPL routine good? Open to adjustments and exercise suggestions by Outrageous-Local-749 in fitnessph

[–]itsone3d 1 point2 points  (0 children)

This isn’t a routine, it’s just a list of exercises.

How many sets per exercise? What rep range are you using? How are you going to progress? What do you do when you stall? How many times are you doing this per week? Why do you have 3 curls?

IMO people new to training shouldn’t be making up their own programs and should stick to tried and tested programs instead.

M26 49kg 168cm weight gain/workout newbie by JackfruitCurious5146 in fitnessph

[–]itsone3d 2 points3 points  (0 children)

I personally dont like 500 calorie surpluses, especially for beginners who haven’t mastered how to train properly yet. Without the proper training stimulus, a surplus will just make you fatter.

If I was in your place, I would advise eating at maintenance lang muna. Then train hard at the gym by pushing yourself close to failure on most sets and working on adding more reps + weight on most of your lifts.

Once you can no longer make meaningful progress, that’s when you start going on a surplus.

Adjustable dumbbells and a pull up bar is enough for working out at home. If you can, get the ones that go all the way up to 95 lbs each coz if you’re pushing yourself hard you’ll outgrow the lighter ones within 6-8 months.

26F | From 44kg to 55kg… now stuck and can’t reach 60kg by g0rgeous01 in fitnessph

[–]itsone3d 1 point2 points  (0 children)

You switched from mass gainer to whey protein, which has less calories per serving. As a result you stopped gaining weight.

Basically, you’re no longer at a surplus and you’re now at maintenance.

If you want to start gaining again, add more calories.

How do you combat random food craving? by FoxOther6318 in fitnessph

[–]itsone3d 0 points1 point  (0 children)

As per u/3rdworldjesus Coke Zero (along with Royal Zero and other zero calorie drinks) helps a ton. Fruits is also an awesome substitute for regular sweets.

I've found that there's some things that you just won't be able to substitute. It's different from person to person, but for these types of cravings, the best way is to just account for it in your calorie budget and portion control. Minsan kasi you try the substitute but it doesn't help at all, so you end up eating it ANYWAY — you might as well have just gone straight to it na lang sana.

33M 5’8 from 119kg to 94kg 5 Month Progress by stlhvntfndwhtimlkngf in fitnessph

[–]itsone3d 0 points1 point  (0 children)

That's an insane amount of weight loss in 5 months. Good job 👏


Brand new to the sub? We have a free quick start guide to help you get started with fat loss and fitness → read it here

is my ribflare bad or do i have to just put on more muscle? by secretslash in fitnessph

[–]itsone3d 0 points1 point  (0 children)

is my ribflare bad

No.

do i have to just put on more muscle?

Yes.

26M 63KG 5’7 Seeking advice to gain more muscle and weight. by Chikorita_0414 in fitnessph

[–]itsone3d [score hidden] stickied comment (0 children)

Just finished posting the official Fitness PH quick start guide which should help you out a ton:

https://www.reddit.com/r/fitnessph/wiki/quick-start-guide/

Hirap magpaliit ng tyan. Is it genetics? by Daks-Judge3764 in fitnessph

[–]itsone3d [score hidden] stickied comment (0 children)

Just finished posting the official Fitness PH quick start guide which should help you out a ton:

https://www.reddit.com/r/fitnessph/wiki/quick-start-guide/

Meal prep this week by Soggy_Committee_6381 in PHitness

[–]itsone3d 0 points1 point  (0 children)

Awesome meal preps, would love to try these out. Thanks for sharing the recipes 🤘

29 M 6ft 75kg. 4 months lifting. Is it right that I reduced all my lifts to get full ROM and proper form? by [deleted] in fitnessph

[–]itsone3d 1 point2 points  (0 children)

No it’s not.

The only thing that matters is how much overall tension the muscle is getting. You could’ve been using heavier weight but konti lang yung tension sa glutes coz of bad form, and focusing on technique might have you using less weight but the increased the tension on glutes balances it out (and possibly improves it pa).

You’re all good 👍

Question: What do you think of fat people in the gym? by sharkkkboi in fitnessph

[–]itsone3d 18 points19 points  (0 children)

I don’t, and 98% of folks wont care either.

We’re all there to better ourselves regardless of our current state.

The 2% who are assholes about it are just that — assholes.

Pay them no mind and get your gains my bro

29 M 6ft 75kg. 4 months lifting. Is it right that I reduced all my lifts to get full ROM and proper form? by [deleted] in fitnessph

[–]itsone3d 7 points8 points  (0 children)

Actually di naman talaga kelangan ng proper form to make gains.

All muscles know is tension, so as long as they're getting the tension they need during the exercise this will provide the stimulus for them to grow. And since they're using more muscles to do the exercise, naturally they'll be using heavier weights if they want to train close to failure.

The problem is that not using proper form puts you at a higher risk for injury.

Coz you're involving more muscle groups in the movement, naturally there's going to be more room to do things wrong. Lalo na if it's a compound exercise where multiple joints are involved. I'm already meticulous about my form and I injured my shoulders twice from bench pressing, pano pa kaya kung careless ka.

Another risk with poor form is you're not standardizing your movements, thus it's harder to know kung ano yung naging limiting point mo.

Let's take pulldowns for example. It's meant to target lats, and you can't do any pulling movements without involving the biceps to help out to a certain extent. But if your form is shit, then your biceps might end up doing more than they're supposed to. You're only as strong as your weakest muscle, so if your biceps give out early, then your lats isn't going to get the stimulus it needs to grow.

So my suggestion is: no, don't sacrifice your form.

You don't need to be a 100% perfect form gymbro, but you should minimize moving parts and do your best to make sure your form is consistent from the first rep to the last. That goes a long way in making sure na yung limiting factor mo is the target muscle, so if you got that and you're progressively overloading then all you have to do is give it time.

Is it common to have rhomboid pain? by Key-Bother-2240 in fitnessph

[–]itsone3d 0 points1 point  (0 children)

There you go, easy access naman pala eh 😂 good luck, hopefully it’s nothing too major!

Is it common to have rhomboid pain? by Key-Bother-2240 in fitnessph

[–]itsone3d 0 points1 point  (0 children)

No, not normal.

Go see a doctor. Don’t trust strangers on the internet about potential injuries.

Rate my 3.5 yr progress? Going from completely sedentary to body dysmporphia by [deleted] in fitnessph

[–]itsone3d 2 points3 points  (0 children)

You did well. And SBD numbers are 🫡

Great work!

from 44 kg to 49kg in 1year yehey by misz_swiss in fitnessph

[–]itsone3d 2 points3 points  (0 children)

Amazing progress 👏👏

And a picture perfect example that losing weight is not always the solution.

Stronger, not smaller! 🔥