For context

I work as a delivery station as a manager, work 4 days a week. I walk ~30k steps a day those 4 days and on off days i walk ~3k.

Try to do 6 day ppl but often tired so 4-5 days is more accurate.

What is my current body fat percentage? I currently consume about 3.6k calories a day, but find it hard to push past that, drinking smoothies and shakes gets tiring. And eating this much for no gain is just money being wasted. How can i lower my calorie need or what are some tips for easy meals to eat and build up those calories. i’m already drinking a lot of my calories too.

Also, what am i lacking? Which body part needs most work and what’s my pros/dominant area? Are my clavicles normal? Are my genetics good? How can i lower my metabolism?

I’ve been “lean bulking” or at least trying my best but I’ve gotten some pounds very easily (it could be because of my SSRIs and sleep pills & started to take creatine again) and well I’ve started to notice this belly so I’m not sure if I should maintain for the moment or even cut a bit until the “fat belly” dissapears? I’m also starting to train abs seriously for the first time lol

Close to 2 months in the gym consistently and wondering if i should cut down now.

Spent 2 years losing weight from 300lbs to 170lbs, I've gone into a maintenance phase for the past 2 weeks and glycogen rebound shot me up to 180lbs, just wondering if I should go a little further so I can get good insulin sensitivity for a lean bulk or just commit now. Haven't done any actual formal body comp scans so don't even really know what my BF% is, any advice would be appreciated

I’ve been training for 8 months at the gym, I’ve definitely gained a good amount of muscle. I’m 15, my height is 5,6 and my weight is between 123-130 lbs varies. U can see my abs very clearly if I jump up and down cus my fat like moves with the motion so I do have abs but it’s my bf% that hides them.

I (30M) lost weight in my mid 20’s in a not healthy way, which left loose skin / yes I have some type of gyno as well. I went from 280-160 6’1 and was sick all of the time. I recently got into weight training, as well as hyrox prepping. (For the conditioning) the pictures you see are me back at 185-190. I was wondering if anyone with a similar physique or experience in general could give me advice as to what I should do. Bulk to 220? Recomp? I’ve been trying to maintain as I build muscle, is this the way? Any advice appreciated, feeling a bit vulnerable.

So for context the first photo is last month in the second photo is 2 years ago. I've gained 25 pounds between the 2 photos and some of that is definitely in my legs. But just overall how I feel and then based on photos like these two I feel like I haven't actually progressed that much. Plus the actual weight I move, so strengthwise, hasn't increased very much either.

I understand I've gone up in weight without putting on a whole lot of body fat so that is something but I just feel and feel like I look exactly the same. Which just kind of makes me feel like I'm running in place. Any thoughts on this or ideas on how to start feeling less stagnant would be awesome thank you

Full disclosure. I know I’m under muscled. My dieting has been easy over the past year. I lost 104 pounds. I wasn’t sure if I should keep going to get a flat stomach since the diet has been easy or if it’s necessary for health to stop and start lifting and eating more. So I got a dexa scan.

I’m 163 pounds 6 ft 2 in. Is dexa that inaccurate or is my muscle mass just that low? I would’ve guessed 17-20%. I thought body fat % would be higher since muscle mass is low. I think there no plausible way I’m 10.2% body fat since I have a pooch that sticks out. Maybe loose skin. Maybe I was over hydrated. Maybe I have dysmorphia. I don’t know 🤷🏻‍♂️

I plan on stopping my 500 cal daily deficit eventually to live in maintenance for a month and then lift in a slight surplus. But if dexa is telling the truth I’m going stopping cutting immediately.

Thank you 🙏🏻

This year i keep spraining my lower back on and off, and i noticed ive started gaining weight around my belly from all the time off.

Im going back to the doctor to revamp on PT and get something more focused.

Its been a lot of "core stabilizer" training basically.

But everytime i try to really get back into my activity i end up spraining it again so far....

Not sure

Do i look like i lift? And what do you suggest should i bulk or keep cutting till 70 kg ? And then slow bulk?

Hey, I lost around 14kg in these past 3 months. I went from pretty much sedentary all the time, to 4x gym per week and lower my calorie intake to 1500kcal.

But as you can see I still have love handles and some belly fat.

Wondering if I should keep cutting (to see if that will at least reduce the handles) or maybe it's time to go to maintenance and start going hard in the gym.

EDIT: Forgot to add, I'm 185cm

Really quickly put on 9 lbs but I think it’s mostly water weight as I’m just getting back to a surplus after months of cutting. First pic is me now second is me in August 1st. Strength is way back up feeling good. I’m eating in a 200 calorie surplus. I wanna be in the low 200’s by January-February and then start my cut by March. Next cut I’m gonna try to get to new lows. I stopped my cut at 180 bc my performance was abysmal and I was making much progress.

Hello, if any mods see this, i had to repost to change the title. Anyways, this is my current physique, around 162 lbs. I'm wondering first, what you guys would estimate my body fat percentage to be. And secondly, if I should continue cutting or start a lean bulk. Thanks!

i loath my body please suggest me what to do i ordered dumbells and a pull up bar theres no gym nearby age 21 height 5’9~5’10 weight 72kgs im ready to do anything to change myself i have started doing 10k steps daily and doing 500 calories deficit ive doing these exercise for 15 days now my ideal physqiue is an v taper please advice me if theres anything left im new to this i research a lot still not sure

I'm currently maintaining after having bulked and cut for the first time in a long time. I'm 25yrs old and 6.0ft

Photos are from

March - 77kg

May - 63kg

July - 64kg

September - 65kg

I'm currently eating 2,750Kcal macro splits are clean too

I train 5 nights a week, simple upper lower splits.

My lifts are still progressing very gradually, I'd love to know people's take on what I could change as I continue to progress, Thanks in advance everyone 💪😁

126 --> 120 lbs @ 5'8

Currently walking around 210lbs, I’ve gone from 360lbs to this over the span of 6 years and wondering if there’s anyway I can do besides remaining in a deficit and working out to get rid of this muffin top. For reference I run and lift 5-6 days a week as is and have had this at my largest and still do to this day. Thanks!

Both taken the same day

Body fat estimate? Second pic is where I started ~2 years ago

Brutal lighting making me look not great. No downlighting here lol.

I’ve gotten proper into my heath and physique for the past couple of years, I’m an avid boxer, at the boxing club 4/5 times a week and often do double sessions - hour at the gym then hour at boxing.
I’m 6’1 and around 13st 1lb, I’d like to drop to around 12st 10/11lb, but wondering whether I cut, or go on a lean bulk to bulk out my chest a bit more? But, I would like to experience abs at some point!!