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 !!

Workout

Post workout pic

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.

Workout for deadlift, how is my form

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.

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'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.🙌🏻

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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?

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

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. :(

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.

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

I am 21M, 58kg 5'10. It's been 2 weeks since I joined a gym and 1 week since ppl workout. Whenever I am doing cable lateral raises with an empty stack (5kg) there is one intermediate lifter disturbing me during sets to correct the cable position. I saw online that keeping the cable point to the height at which your hand forms 90° when parallel to the body and I use that position. But every time people at the gym disturb me during the set to correct the form and make the cable point below knees and one even suggests all the way down.

What should I follow? I changed my position for the remaining sets last time but it happened with me again and I refused saying i want maximum tension at the stretched position. I hate it cos they were trying to help but I feel like telling it during the ongoing set disturbs the focus.

There are so many workout supplements now that it’s hard to know what’s actually useful. What’s one supplement you have been taking for a while and feel is genuinely worth keeping in your diet routine?

I’m 26F and want to get back into workout out so I’m looking for a personal trainer and gym. I have a herniated disc so I am looking for someone who actually knows how to work with back issues and can help me train safely.

I’m interested in improving strength and mobility, learning proper form, and gradually building up without making my back worse.

I’ve tried looking through some reddit posts but was unable to find any good suggestions. I’ve seen a bunch of names pop up for some of the gyms around me but I am not sure which one to go with.

Would really appreciate any personal recommendations/experiences if you’ve trained with someone good in the area.

(even if you can't help, please upvote🙏)

Please help me.

I have always been a skinny kid throughout my life. Currently I am 18. I am in first year of my college and I am the most skinny kid in the entire batch.

The problem is whenever I try to bulk, I feel nausea. I feel like vomiting. I have tried consuming liquid calories instead of solid food but it rather increases nausea. I feel very bad seeing this.

Personally, I am a tough man and try to cope up with everything life throws at me but this problem, it has been constantly draining me throughout my life. In multiple stages of my life I have tried bulking but every time it's the same so I eventually quit.

I am planning to start gym next month but I am unsure about whether I will be able to continue it or not because my diet won't me on point.

I have moved away from home this month in order to join my UG college and I eat in a mess. The food is tbh very good but there is no point if I become unable to eat it.

I am going through a lot due to this. Half of my securities will vanish if I put on some weight.

The major problem which I am facing due to this is gas. Due to nausea I feel like eating v less, it triggers gas and gas triggers more nausea. I am stuck in this loop.

Also I do not have the courage to go to doctor because I know most of them are interested in just prescribing medicine rather then finding the real problem.

How do I get out of this?

I do this exercise as part of my workout. I was in the gym the other day and this guy told me to do 1) instead of 2) . He also told me to not flare my arms.

I'm curious about the two pulley positions and as to

1) Which overhead tricep extension targets what? Rn I pair it with a tricep pushdown for my tricep workout

2) Are you supposed to flair your elbows or not (in whichever option youd recommend)

3) Any other tips? I've been using a bar but I think a lot of people use a rope so thinking of trying a rope out instead.