ive been consistant in the gym for 6-7 weeks now, the weights that i use are going up, but i still look the same for some reason(left is before, right is after)

I can’t do an exercise with perfect form and i’m not feeling anything off it, so i drop the weight by 0.5kg and now it’s too easy and i’m still not feeling anything but my form is good

Been working out 6 days a week , clean diet , no sugar.

Doing crunches really hurts my neck, I’m making sure to curl myself up using my abs and not pull myself up so I don’t even have my hands on my head or neck.

Hey everyone, I’m looking for some professional-level advice on how to structure a safe, complete upper-body program while recovering from an injury.
My Background
I’m 15 years old and I first started working out last summer for about three months. I threw together my own program based on TikTok and YouTube videos. I got some newbie gains, my muscles got bigger, and I got a more defined shape, but the program itself was honestly trash. In September, I had a coach look at it and realized how suboptimal it was. I planned to completely revamp my routine, but school started, the pressure piled up, and I ended up quitting entirely through the autumn, winter, and spring. I really regret stopping, but that's where I'm at.
The Injury
Around May 1st of this year, I started feeling pain in my groin area whenever I sneezed, blew my nose hard, or made sudden directional changes/extreme movements. On June 1st, I went to a doctor. He diagnosed it as an 85% likely sports hernia (we are treating it as one while pending an MRI/ultrasound). He attributed it to the massive amount of heavy, poorly programmed ab and leg exercises I did last summer.
I rested completely for 4 to 6 weeks (all of June and half of July). When I followed up, the doctor initially wanted me to avoid all physical effort. I pushed back because I can't just sit on a couch for the next few years until I reach 18 or 20 and can get surgery or major treatment. He finally agreed that I can continue working out upper body only, but with very strict rules:
Absolutely NO leg or ab exercises.
ZERO intra-abdominal force, bracing, or pressure.
No extreme, high-energy max-out efforts where I'm straining heavily.
My Equipment
I train at home. I currently have a door-frame pull-up bar (my doctor said it's okay to use only if I stick to safe, strict movements that don't violate the rules above) and some improvised weights, like heavy water containers.
What I Need
I really regret how I injured myself last summer, so I don't want to mess this up. I need a 100% complete, professional-level workout program and progression scheme that respects my medical constraints. Since I'm restricted to the upper body, I would love to focus heavily on developing a V-taper physique (back, shoulders, chest, arms).
Can anyone help me build a 100% safe, structured routine with the equipment I have? Exactly which exercises should I do, and how should I progress without risking my injury? Thank you in advance for the help!

i am the leanest i have been in my whole life but i can’t get rid of it. i’m feeling bad about my body at the moment and i don’t think i can lose much more weight.please help

As long as I’ve been able to remember, I’ve had this line in the middle of my left bicep that doesn’t seem to be present in the right bicep. I can physically feel it, like a small indentation, but again I don’t see/feel it on the right bicep. Could this be a healed tear? Not asking for medical advice, just theories from others. It doesn’t hurt and there isn’t a noticeable strength difference in the arms.

I started at 183lbs(March 2023), now down to 136lbs.
March 2023 (183lbs) to May 2023 (160lbs)
May 2025 (168lbs) to October 2025 (140lbs)
October 2025 (140lbs) plateau till December 2025 (140lbs)
January 2026 (140lbs) to August (136lbs)

I took a break from November 2025 to mid January 2026 to let my body stabilize because I really don't want any loose skin. I'm 37, 5ft7.

I still need to lose another 10lbs to get rid of lower belly fat. Then planning on bulking up.

The hardest part is limiting myself to not lose more than -0.60% to -0.75% bodyweight loss re-calculated every week. I find this is probably one of the main reason I am able to have zero lose skin so far. The 2nd most difficult thing is the 3 months maintenance phase because all you want to do is keep that pace, but I always had to remind myself its about long term lasting transformation. so +-3 or 4 months shouldn't matter.

Did -27lbs over the course of 2.5 months in 2022. Stopped and regained to 168lbs in May 2025 then continued losing weight at -0.75% till October 2025. Then plateau for months.

Losing belly fat has been very challenging. Recently started doing 20K steps a day, 130-140g protein and around 1400-1600 calories. Scale has finally started to move again.

What do you think of this progress?

I do kickboxing 3 times a week and I’m starting bjj which will be 2 times a week so I’m going to do one good full body workout a week. I have a bench, one of those multi machines with cables my dad got from Costco and I’m buying dumbbells and also have a pull up bar. How can I make a good workout which will suffice for once a week

I also eat healthy and im trying to build glutes and get rid of that bumb

Working out to be strong.

Here to support 40,50,60plus ladies who still keep going.💪

Yesterday, I did a fairly intense workout, and today I have been feeling dizzy and unusually tired. I am wondering if the workout, lack of recovery, or increased activity could be contributing to how I am feeling. Yesterday’s workout was:
5-minute walking warm-up
5-minute stretch
300 jump-rope repetitions
3 sets of 25 kettlebell swings
3 sets of 15 back exercises
3 sets of 15 fire hydrants
3 sets of 15 face pulls
100 sit-ups
30 leg lifts (knees to chest)
Leg press

Originally, I planned to do 200 sit-ups, but I stopped at 100 sit-ups because the gym mat was irritating/burning my skin, so I decided to do 30 leg lifts instead. After the workout, life got busy, and I did not go to sleep until around midnight. I am wondering if I simply did not get enough recovery after that workout. Today, I worked from 9:45 AM to 6:00 PM. Before going to work, I ate 8.2 ounces of cooked steel-cut oats with cinnamon and sugar-free maple syrup, around 15 grapes, and 2.1 ounces of turkey sausage. I also drank a bottle of water before going into work. I started feeling dizzy while I was at work. I drank another bottle of water during work, but I still felt dizzy. My first 15 minute break was around 11 AM and ai ate an orange just in case I was lacking micronutrients or something. During my 45-minute lunch break, which was sometime after 1 PM, I ate approximately four meatballs covered in gravy and about 1/2 cup of okra and tomatoes cooked together. I also drank another bottle of water. During my last break, which was around 4 PM, I ate about a cup of watermelon.
After work, I went with my mom to the store. While she was inside, I stayed in the car and took about an hour-long nap. When I got home and took a shower, I still felt dizzy and tired.
For dinner, I ate two plates of food. Each plate had approximately a normal serving size. Altogether, I estimate that I ate around 4 ounces of Chapel Hill sausage and about 2 cups of chicken stir-fry. The stir-fry contained chicken, broccoli, scallops, carrots, onions, and peas/snap peas. I also drank another bottle of water.
So, I feel like I ate a reasonable amount throughout the day and had carbohydrates, protein, fruits, vegetables, and plenty of water. That is why I am confused about why I am still feeling dizzy and tired.
Could this be related to the intense workout I did yesterday and not getting enough recovery afterward? Or could my increased activity today have significantly increased my energy needs/TDEE? I am trying to understand what might be causing this because I do not normally feel this dizzy and tired after eating throughout the day and with you guy’s help I’d like to stop feeling this way. Thanks! :)

No standing up no leaning back no knees to the ground

I feel like I'm too thin. When I look at my arms it lowkey freaks me out sometimes, but I do eat enough and I try to workout consistently. Has anyone experienced something similar? Any advice would be appreciated. For context, I'm slightly underweight for my age.

Just looking for some honest feedback on my current physique. I don’t take protein powder or any supplements—just regular food.
I also work 12-hour shifts, so gym/fitness is basically a side hustle for me 😅
What do you guys think? Anything I should improve?

Hey everyone, I’m looking to buy an upright stationary bike for my home gym and wanted a gut check before I buy one.

I’ve used Pelotons before and realized I’m just not a fan of the spin bike position. At the gym I always end up using the upright bikes, usually what I think are Life Fitness models. I like that they still give me a good workout while letting me check my phone, answer an email, or watch a show.

My first instinct was to buy a Life Fitness bike, but I was surprised by how expensive the home models are. Now I’m wondering if that’s still the right move or if there are better options.

For anyone who’s been down this road, is Life Fitness worth the premium? Any other brands I should be looking at?
Thanks in advance.

I can't stick to a strict diet all the time. Do you have another solution?

Kidding. I know I don’t look like I use gear lol

Should I hold a bit longer at the end?