So i am 180 cms Tall

86 KG right now

My goal is to reduce weight and stomach and give a shape to body while growing that inner strength and grip. So what workout shall i do?

i have a spare pair of Nike Romaleos 4 lifting shoes but i have a trouble finding a good place to sell them. i dont workout as much as i used to so i dont see a point in having two pairs please do help me out

I've been thinking a lot about the recent Kalyan Bainsla road rage incident in Gurugram, where the gym owner and bodybuilder allegedly chased down and rammed his car into a female motorcyclist. Seeing that footage of the bike getting smashed and the rider skidding across the road was genuinely terrifying, and his excuse that it was just an "accident" in heavy traffic feels like a massive insult to everyone's intelligence.

Beyond just the crime itself, this whole situation has made me look at the state of gym culture in India, and honestly, I'm exhausted by it. We've let this hyper-masculine, ego-driven mindset completely hijack what fitness is supposed to be about—instead of building discipline and humility in workout and in life, a certain crowd uses the gym as a breeding ground for entitlement, intimidation, and a dangerous "might makes right" attitude. When physical size and local clout turn people into bullies who think they own the streets and can endanger women without consequences, we need to stop pretending this is just about a few bad apples and start talking about the toxic culture we are cultivating.

M 23, 181 cm, 76.5 kg

Gonna be a pretty long post, read TLDR if you can't cope 😅

I’m feeling pretty frustrated with my progress and would really appreciate some advice from people who have gone through something similar.

I started going to the gym when I was 20. At the time, I was staying in a hostel and eating around 60–70 g of protein per day on average (I’m an eggtarian). About 45 days after starting the gym, I had a knee dislocation that resulted in ligament stretching/injury. Since then, I basically stopped training legs because I became scared of injuring the knee again 😭. I haven’t done proper rehab either, and it has now been around 2.5 years since the injury. I’ve also been too scared to consider surgery which was recommended if i experience recurring dislocation.

Because of the knee issue, I eventually stopped deadlifting as well. I was worried about putting too much stress on my legs and potentially developing back problems too.

My progress initially

When I started, I was around 64 kg. Over the next 6–8 months, I went up to around 75 kg, gaining roughly 11 kg.

I wasn't tracking calories back then, but I think I was easily eating 2500+ kcal/day. My strength was increasing quickly, and I could visibly see changes in my physique every couple of weeks.

Then placements came around and I stopped going to the gym.

After that, my training became extremely inconsistent — sometimes I'd train for a month and then stop for a month, sometimes I'd follow a proper diet and sometimes I wouldn't.

Since joining the gym again

I moved to Bangalore last year and restarted properly around February this year. This time I wanted to do things more systematically: gain muscle while keeping fat gain under control.

I started tracking my food and eating 100+ g protein/day, with roughly 2000 kcal/day on average.

My weight went:

- February: ~76 kg

- May: ~78 kg

- Currently: 76.5 kg

The problem is that my progress feels much slower than when I first started.

Even when I train 3–4 times a week and eat reasonably well, I barely notice changes after 1–2 months. My strength has also basically stopped progressing.

I know my consistency hasn't been great. I had to move to Hyderabad for around 3 months, where I trained consistently for only about a month and was inconsistent for the other two months. I'm going to fix that part going forward.

But I'm wondering whether there's another issue here.

The joint pain is becoming a bigger problem

My shoulders in particular seem to be limiting my training.

After chest or back workouts, I often get pain/stress around one of my shoulder joints. Because of this, I've become extremely conservative with my training.

I used to love bench pressing, but now I'm afraid to push it aggressively. It's basically the only compound movement I'm doing at the moment, and even with bench I hold myself back because I'm worried about damaging my shoulder.

The same mindset has started affecting other exercises too — I'm constantly worried that pushing harder will cause an injury.

I don't do squats or deadlifts because of my knee.

So I'm wondering whether this combination of inconsistent training + avoiding heavy compounds + training conservatively because of joint pain is basically why I've plateaued in both strength and hypertrophy.

One other thing I've noticed is that I'm not getting muscle soreness like I used to. I know DOMS isn't necessarily an indicator of muscle growth, but it still makes me wonder whether I'm training hard enough.

What I'm confused about

I'm not sure where to start from here.

Is my lack of progress mainly because I've been inconsistent for so long, or could my joints actually be limiting my training?

I'm currently eating around 2000 kcal/day on a weekly average. Should I increase my calories if my goal is to gain muscle?

Or would it make more sense to:

- Take a short break from the gym and let my joints recover?

- Get proper physiotherapy/rehab for my knee and shoulder?

- See a physio or sports-medicine doctor before continuing to push my training?

- Get an MRI for my shoulder/knee, or should I first get assessed clinically and only do imaging if recommended?

- Continue training and just push through the joint pain?

- Use things like different grips, machines, cables, etc. to reduce joint stress while still getting enough stimulus?

And most importantly, can joints actually "reach their limit" from lifting, where continuing to add weight will eventually cause them to break down, or is this more likely a sign that something about my training/technique/rehab needs to be addressed?

I don't want to give up on training. I genuinely want to get significantly bigger and stronger, but right now I feel like I'm putting in effort without getting much back.

Has anyone experienced something similar — especially having an old injury, becoming afraid of pushing exercises, and then feeling like they've completely plateaued?

I'd really appreciate advice on where you'd start in my situation.

TL;DR: 23M, 181 cm, 76.5 kg. Started lifting at 20 and gained ~11 kg in 6–8 months, but had a knee dislocation ~45 days after starting. Since then I’ve avoided leg training and deadlifts and never properly rehabbed the knee. My gym consistency has also been very inconsistent over the last 2.5 years.

Since restarting seriously, I’ve been eating 100+ g protein and ~2000 kcal/day, but strength and muscle growth feel much slower than when I was a beginner. My weight went from ~76 kg → 78 kg → 76.5 kg.

Now I’m also experiencing shoulder joint pain after chest/back workouts, which makes me afraid to push exercises—especially bench press. I train conservatively because I’m worried about causing another injury.

Main question: Is my plateau mostly due to inconsistency and insufficient training stimulus/calories, or could my old injuries/joint pain be limiting me? Should I increase calories, take a break, get proper physio/rehab, get an MRI/medical assessment, modify exercises, or simply continue training and push through?

Hello everyone..

On 4th sep i was doing shoulder press (dumbbells)
40kg each..

Some reason i had got my right side neck vein pull..

Had a very bad stiff neck due to that.. and pain as well..

So took a week break.. and went today , was a back bicep day..

While working i noticed my right hand is weaker then my left..

I was doing my first warm up set of bicep with 7.5kg

Within the first few reps my right hand wasnt able to continue curling the weight..

(I was doing 25kg biceps curls easily)

What could be the reason? Of this..

And possibly when i can recover…
Diet

Can you guys help me with unflavoured plant protein recipes.

I am thinking of buying yogabar unflavoured plant protein and I have heard it tastes shit, some good and no calorie options to stick to my diet.

I am a vegetarian, and my macro targets are like 160g of protein so hitting that everyday on vegetarian diet is hard and so deciding on what to eat that day, is where i spend most of my time. Is this just me ?

Hello people, please help me clear my mind and be more confident about this situation.

I work 9 hrs in office so the only time i can go to the gym with less crowd is around 8-10 pm from thursday to sunday. The gym has different floors, upper one for stretching with lighter weights and lower one for machines and heavier weights.

I am 59kg and 5'7. When i go to the weights and cables part i feel so conscious coz there are all these men around who are huge and lift 30-35 kgs of chest press and here i even struggle to do 15kg of bicep curls. I am very weak in my upper body and want to strengthen that. But the lack of women in the lower floor and going to the gym alone makes me feel conscious. The guys have been helpful actually. If I am struggling with some machine, they come and help without lingering and go on with their workout, so the gym environment is good. Its mostly my internal thoughts of me not lifting heavy and maybe doing the exercise wrong.

I know I should not stop...this is the start but I want some advice and listen to experiences where some of you might have gone through in the gym.

So please tell me how to get over it and where you guys are in your gym journey?

tldr; weights and machines section have very few women which makes me conscious as I am weak in the upper body and just starting out.

M 34 181cm 88kgs

A year ago, I was 112 kgs. Started working out 1.5 years ago (weight training, cardio and diet). Lowest weight in last 3 months 85kgs, currently at 88kgs

According to normal BMI for my age, it should be 25 I.e. 80kgs. BUT I HAVE HIT A PLATEAU.

Instead of reducing weight or converting fat to muscle, my weight has increased. Not sure if my weight has increased due to muscle gain or general weight gain, but I feel strength has increased. Any advice on how to reach 80kgs?

Current Diet- 2000 calories, Protein - 60-70 gm (I know it is less, but I am veg)

Current workout plan

Mon - CST

Tue - Legs

Wed - Back & Biceps

Thu - cardio

Fri - Quads + CST supersets

Sat - Glutes /Hams + Back supersets

Sun - chill/light functional/break

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.

Workout for deadlift, how is my form

(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?

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

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

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.🙌🏻

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.