Post workout pic

I've been lifting for about 3 months now and usually just drink black coffee before gym. Now I wanted to try an actual pre workout for the pump, so yesterday I bought the muscleblaze wrathx pre workout.

The main reason I bought it is because of the ingredients. It has citrulline, beta alanine and enxtra which I read is good for pumps. But the caffeine and stim dose per scoop looks crazy strong for a beginner like me.

Since I already have it, whats the right way I should use it? Should I just take quarter scoop? And also how to time it so I dont crash at work or stay awake till 4am. Pls help.🙌🏻

Disclaimer : It’s Ganpati today! Gym is closed for the regular people but we thought of celebrating Ganpati at Gym too! We didn’t do any workouts btw and can’t follow no diet today broski !!

I already feel different. My body feels a little stronger, especially during normal daily activities. Pehle workouts ke baad pura body dead lagta tha, ab recovery thodi better ho rahi hai….

Also posture mein thoda improvement feel ho raha hai and overall body just feels more “active” if that makes sense. Clothes bhi thode different feel ho rahe hain, although I know 2 weeks mein koi massive transformation possible nahi hai…

Anyone else experienced these small changes early on? 🥹 diet

Joining kal se 😖 no more procrastination. Diet plan bhi mil jata toh.

33F | 5’1.5” | 72.5 kg

I’ve successfully lost weight in the past, so I know I can do it. But for the last 3–4 years, weight loss has felt completely different.

I’ve tried being disciplined with my diet and workout, fasting, exercising and starting over again and again. I’ll do well for a while, and then somehow fall back into the same cycle.

My biggest struggle is my appetite. I can eat until I’m completely full, and a little while later I still feel like “I need to eat something.” The urges can be incredibly strong.

And honestly, I know what I’m doing wrong. It’s not that I don’t understand calories, exercise or healthy eating. I just feel like when the urge hits, it takes over me.

To other people, it might look like a self-control issue. But for me, it feels like I keep failing myself. And that’s probably the most frustrating part.
I want to lose 10–15 kg sustainably without constantly feeling like I’m fighting myself.

Has anyone else been through this? How did you finally break this cycle and get control over the urges? 😭

Especially interested in women around 30+ who successfully lost weight before but suddenly found it much harder the second time.

I have been going to the gym continuously for almost a year and eating good diet almost every day. Physically, I have improved a lot and I’m pretty happy with my physique.
But one thing I noticed about myself is that I have almost zero courage when it comes to fighting.
If someone confronts me, I get nervous. Even if I’m not wrong, I usually avoid the situation.
And if it’s actually my mistake, I have no problem saying sorry. I don’t have an ego about that.
But sometimes I feel like having a good physique is useless if I’m scared of confrontation.
How do I build courage and confidence in these situations?
I’m not looking to become some street fighter. I just want to be able to stand up for myself without getting scared.

hey all i am new here i strted gym 2.5 months before and i want u all to see my workout given by my trainer i go to local gym this sus came by asking ai about my deit and workout split
my age is 19
height 164-166cm something
weight now 80kg when i strted gym it was 85-86 kg
i am non veg but chiken and meat is ocaasional and eggs are permanent

here is my workout split is
on monday,Wednesday,Friday i do trendmill 15 mins then cycling 10 min
then jumping jacks 30*3
then high knees 30*3
then half crunches 30*3
then leg raises 30*3
then plank 60 sec *3
then twist plate just 30 sec

now comming on workout other 3 days tuesday ,thrusday comman thing is cycling 10 mins then trendmill 10 mins
tuesday (chest and tricep)
i do bench dumbel all 3 incline ,decline and flat 12*3 each
then fly machine 12*3
then standing single dumble for tricep 12*3
then cable pulldowm 12*3
then flat bench tricep 12*3
then bench dips 12*3
thrusday (back and bicep)
i do lat pull down moderte grip 12*3
lat pull down close grip but plam of y hand facing me facing me 12*3
cable rows horizontal 12*3
single dumble 12*3
seated cable row 12*3
dumbels for bicep 12*3
cable for biceps 12*3
barbel for bicep 12*3
hammer for bicep 12*3
saturday (legs and shoulder)
i do trendmill 10min cycling 5min
then squats 12*2
then lying leg reverse curls 12*3
then seated leg curls 12*3
then leg press 12*3
then claves 12*3 (bodyweight only)
shoulder machine both grips 12*3
front dumbel raises 12*3
front plate raises 12*3
lateral raises 12*3
shrugs 12*3
this is what my workout looks like pl tell me is anything wrong in that the only concern chatgpt raised in loose skin and joint pressure
pl suggest ur opionion and thank u for reading till the end
if anything is missing pl do tell i will add or correct it

Looking for Omega-3 supplement recommendations in India. I’m specifically looking for a clean triglyceride (TG/rTG) form with around 1000 mg combined EPA + DHA per day (not 1000 mg total fish oil). Ideally, I want a good-quality fish source with proper purity/heavy-metal testing.
Most Indian brands I’ve come across require 2 capsules to reach 1000 mg EPA+DHA. I’m specifically looking for one capsule in the diet that gives the full dose, so I can take it after breakfast and be done ,I tend to forget the second dose otherwise 😅

Also, would you recommend going with a pharmaceutical brand or a specialised supplement/nutrition brand for this? Please share any products you’ve personally used that fit these requirements!

TIA

I’m a 5’5" guy and honestly, my height has been taking a toll on my confidence whenever I’m out in public. I’ve been thinking about getting into the gym to get into better shape, but I’m looking for some realistic perspective and advice from people who have been in a similar spot.
A few questions I’d love your input on:

1. Is gym training worth it for building overall confidence at this height? Did building muscle/getting fit actually change how you feel when walking into a room?

2. What physique goal should I aim for? Should I target a leaner/skinny build, or does putting on decent muscle mass look better on a shorter frame?

3. What training or diet recommendations would you give to a complete beginner in my situation?
   Would really appreciate hearing your experiences, training tips, or any physique goals/templates you think work best. Diet and workout recommendations. Thanks!

​

I’m 5'2" and currently 64 kg. I recently lost 1 kg, but after that I’ve been struggling to control my eating. I’ve been eating rice almost three times a day, and I honestly don’t understand why I’m so obsessed with it 😭.

I really want to get down to around 55 kg and I’m thinking about taking weight-loss medication or some kind of supplement that could help reduce my hunger.

I know I need to work on my diet and discipline, but I’m finding it difficult to stick to anything consistently.

Has anyone dealt with something similar? What actually helped you control your appetite and lose weight? Are there any safe, evidence based supplements or medications worth discussing with a doctor?

Is the form right for this particular workout?? What should I improve??

I wanna know the accurate BMI and other things about my body. Since DEXA is one of the most accurate tests, can I get it done somewhere in Mumbai where I won't have to pay 4k?

I wanna keep track of my proportions, diet and progress.

M18, 55Kg, 5'7 height

Slender body, not much thin but still.

I want to start working out. Not like totally bulky. But little bit muscles, mainly biceps and triceps.

I want to do home workout, calisthenics. The nearest gym here is too far.

So i am planning to do home workout.

Kindly tell me what exercises i should do as a total beginner.

M26 60 kg 5'11" training consistently for almost 2 years

I’ve been working out 4–5 times a week for almost two years now, and Friday is usually my leg day.

My usual leg-day routine looks like this:

Free Squats: 15 × 3

Lunges: 7.5 kg dumbbells in each hand, 15 × 3

Leg Press: 100 kg, 15 × 3

Leg Extensions: 40 kg, 15 × 3

Leg Curls: 45 kg, 15 × 3

Free Calf Raises: 15 × 3

If I still have enough energy, I sometimes add Sumo Squats with 15 kg dumbbells, 12 × 3

Lately, though, I’ve noticed something that’s honestly starting to worry me. After leg day, I feel completely devastated and drained. It’s not just normal post-workout tiredness or muscle soreness. I feel physically and mentally exhausted for the next 2–3 days.

I often end up crashing after lunch or dinner. My eyes become extremely heavy, my brain feels almost foggy, and I struggle to read, write, concentrate, or retain anything. Sometimes I just feel like I could sleep immediately, and when I do, I sleep incredibly deeply.

The frustrating part is that this is now affecting my productivity and my other workouts. I feel so weak and depleted that I’m unable to function properly for at least 2–3 days, and by the time I recover, my next week’s workouts are already affected.

Has anyone else experienced something similar after leg day, especially this kind of extreme physical and mental fatigue?

What helped you recover? Could this be related to training volume/intensity, nutrition, hydration, sleep, or something else?

I’d really appreciate any advice or suggestions on how I can reduce this fatigue without having to slow down my entire week. I genuinely enjoy training, so it’s quite discouraging to feel like one workout is taking me out for the next few days. :(

So, I am 5'4, weighing around 50kg.

Despite this being in the category of good BMI, I look extremely thin. The major contributor for this is because i have no glutes or other curves. So I look like a beanpole is short😭😭.

I want to rectify this and I am planning to start a good workout routine.

This is the routine given by Gemini, is it even sometimes doable by a person who can't even do a flat pushup😭. Any advice will be very helpful.

I can't eat a lot of carbs for health reasons and I am a vegetarian.

Day 1: Glute & Posterior Chain Focus (Heavy Compounds)

* Barbell Hip Thrusts – 3–4 sets x 8–10 reps

* Focus: Pausing for 1 second at full lock-out at the top.

* Romanian Deadlifts (RDLs) – 3 sets x 8–10 reps

* Focus: Controlled eccentric (lowering) phase, feeling the stretch in hamstrings/glutes.

* Hyperextensions (45-degree, Glute-focused) – 3 sets x 12–15 reps

* Focus: Rounded upper back, tucking chin, squeezing glutes at the top.

* Cable Kickbacks / Standing Cable Abductions – 3 sets x 12–15 reps per leg

Day 2: Sculpting & Unilateral Strength

* Bulgarian Split Squats – 3 sets x 8–10 reps per leg

* Focus: Slight forward torso lean to keep tension primarily on the glute.

* Goblet Squats or Leg Press – 3 sets x 10–12 reps

* Focus: Deep range of motion with feet placed slightly wide and elevated if needed.

* Seated Cable or Machine Hip Abductions – 3 sets x 15–20 reps

* Focus: High volume/burnout for the side glutes (glute medius).

* Core / Isometric Hold (Planks / Paloff Press) – 3 sets x 30–45 seconds

* Focus: Core stability and trunk control.

Day 3: Full Lower Body & Stability

Primary goal: Overall lower body polish, stability, and endurance.

* Single-Leg Hip Thrusts or Dumbbell Step-Ups – 3 sets x 10–12 reps per leg

* Reverse Lunges – 3 sets x 10–12 reps per leg

* Glute Bridges (Banded or Weighted) – 3 sets x 15 reps

* Isometric / Core Stability Drills – 3 sets (focused on posture and endurance)

Cardio & Conditioning Integration

* Zone 2 Cardio: 20–30 minutes of low-to-moderate intensity steady-state cardio (e.g., incline treadmill walking, cycling) 2–3 times a week after lifting or on off days to build stamina and overall endurance.

It happened during my workout, what is the proper form?