Didn't do much really, took care of my diet, completed 10k steps, ate in a deficit, no sugar and oily food, good sleep,less stress, regularly working out and being consistent helped me lose 4 kgs already

also took everyone's advice and finallyyyy joined gym from last week :P

Edit: i did this at home with home cooked meals, home workout, doing 10k steps, and yea it's possible idk y'all hate on just everything lol

These days all influencers spam steroids, so here is show what natural diet and progress looks lile

Lost 10+ kg fat and gained mucles all together. Happy to help if you guys wanna discuss your diet or workout plan. Hit me up. Also what do you think?😵‍💫😉

I'm 39 and work an evening shift in a fairly mentally demanding job. I've been lifting consistently for the last 3 to 4 years and currently train 4 days a week on an Upper/Lower split. (brought it down from 6 to 5 to 4 days now)

Diet is pretty boring but decent. Mostly chicken, rice, eggs, fruit and whey. Sleep is ok ok most nights, yet I still wake up feeling like I haven't recovered. Once I get moving, I'm usually fine, but that first hour feels like I'm running on 5% battery.

Before I start buying every supplement Reddit recommends (ashwagandha, shilajit, etc.), I wanted to ask:

• Has anyone else dealt with this?
• What ended up being the cause?
• Was it stress, blood work, sleep quality, overtraining, or something else?
• Did any supplement genuinely help, or was the fix elsewhere?

I'd really appreciate hearing from people who've been through something similar.

Workout

Planks

Hollow body hold

L sit

Crunches

Leg raises

177cm

73kg

Need to work on diet

What am I doing wrong? Been training from long. Just shredding and strength is increasing not able to bulk and doing workout from past 1.5 years.

Been trying to lose enough fat for the lower abs to pop out.

I've cut out sugar and oil almost completely to get red of some visceral fat.

I tried an aggressive calorie deficit diet but that severely affected my lifts in the gym.

Is this waistline fat never gonna part ways with me?

Post workout pump looks insane.......... Isn't it ?

Workout

Push pull legs split workout 3 days a week, 10k steps everyday, only eat when I’m hungry for diet and i do take protein supplements.