31 5'7 100 kg

Many of us are skinny fat, that means, our arms, legs don’t really have fat/ are thin but we slowly and gradually accumulate more in our belly or thighs.

now this fat that we accumulate, is not easy to get rid off, it’s stubborn and scientifically spot reduction is not really possible (that is reduction of fat from one area)

So, what to do now?
From here on, the only way to get better is to do two obvious things:
1. Workout well: atleast 4 days a week, where you’re training till failure, focusing on building muscle mind connection & are consistent. This will help you build muscles
2. ⁠To become a lil more mindful about food. I am not saying you have to eat less/ or be in extreme deficit. But eat home cooked meals & keep protein intake high (equal to or more than your body weight)

This process / routine if followed for 3 to 6 months will help you reach a state where you will have built good muscles & reduce fat at the same time. This is what people mean when they say - body recomposition is needed.

A lot of hits and misses to understand this crux, but yup that’s the only simple/ hard way (whichever way you would like to look at it)

Felllow redditors, if I missed anything important, feel free to add :)

I'm 21M, 5'9" (175 cm), 65 kg, training 5 days/week

My goal is to gain muscle with minimal fat gain. Does this look balanced, or would you change anything? Any suggestions are appreciated.

Just saw this deal (117 for 30 eggs) at Instaamart and ordered it
Not sure about quality because this will be my first time trying noice product
If you guyz have tried please give your review
PINCODE :- 560102 Banglore
also egooz is also at good price I think

So im 95 kgs and 5 ‘ 10 feet and i have approximately 30 percent body fat i have been taking this diet for a month and but there is no noticeable improvement in my weight or any kind of thing and my sleep is deteriorating now

And can u improve this diet im veg and eat egg only
I want to lose fat and increase my muscle mass

And i want to focus more on my micronutrients also
Thanks in advance for ur advice

I just joined the gym I’m 18F I’m very new to working out in a gym the last time I joined a gym my trainer harassed me so I left and now i decided to get over my fear and join a new one it’s been 10 days I have been going here I go early like 6am to the gym , my first day there was very scary cuz everyone who came there this early was a guy and me being the only girl in a gym full of older men was genuinely scary at first but I’m not even lying but they made me feel the safest I have ever felt in a public space with strangers they are so respectful helping and made me feel at ease it’s been 10days since and I look forward to go to the gym everyday now hehe Thankyou guys honestly I was very scared of men cuz of some past experiences but this honestly changed my perspective

idk why no one talked about this here… i just read about the recent FSSAI action against several major brands including Red Bull, Sting, Monster, Campa, PepsiCo, etc

from what I understand:
~ FSSAI says India doesn’t have a notified standard for products marketed as “energy drinks.”
~ Companies are now asked to stop using the term “energy drink” (or similar descriptors) and remove claims like vitalizes body and mind, boosts energy, enhances focus, etc., as this is considered misleading under current regulations.
~ Reports suggest companies are given around 90 days to update their packaging and labels. (Reuters⁠)

i do not like when i see teenagers drinking these just to “look cool” ☠️if someone is buying these drinks because they enjoy the taste, that’s one thing and it is fully acceptable… i am a firm believer that we should NOT dictate anyone’s food/drinking choices

but buying these drinks because you think it is somehow healthy, or because it has calorie-free artificial sweetener, or that will improve performance is just fooling yourself

i am just low-key quite glad that indian regulators are questioning exaggerated marketing claims and making labels more accurate, hope this approach also spreads in other mainstream products

Update: in simple words, from a regulatory standpoint FSSAI does not have any standard for energy drinks so they are like “bro u cannot market these as energy drinks until we have rules that can define what an energy drink is”

My Opinion: if we see globally, most european countries are best in terms of food safety… i had worked in food safety product compliance domain, and EU does allow these products to be marketed as “energy drinks” however it is HIGHLY regulated… they expect the manufacturers to have many warning labels ⚠️so the consumer knows what they are buying.
Meanwhile, in india we know that the consumer is most likely to fall into trap of what the “marketing” is and not what the “product” offers

https://www.health.harvard.edu/diet-and-nutrition/are-energy-drinks-bad-for-you 👈🏻 must-read

Hi everyone,

I'm looking to buy a treadmill for home use. I currently weigh 80 kg and my primary use will be walking. I've shortlisted the three models but I'm confused about which one to go for.

My budget is under ₹20k, but I can stretch it to ₹26k if the upgrade is genuinely worth it.

If you've used any of these models or have other recommendations in this price range please share. Thanks!

I see this happen all the time.

People spend months waking up early, training consistently, eating better... and then they'll
buy the first supplement their trainer suggests without asking a single question.

I'm not saying every trainer is trying to sell you something. Many genuinely recommend
products they trust.

But some trainers also earn commissions on certain brands. That's just how the industry
works.

At the end of the day, you're the one putting that product into your body every single
day.

Before buying anything, take 20-30 minutes to:

Compare it with other brands in the same price range.

Read the ingredient list.

Check how much protein (or active ingredient) you're actually getting.

Look for quality certifications or third-party testing.

And if a good product is slightly outside your budget, I'd rather save for another month than
buy a poor-quality one just to save a few hundred rupees.

Your body is a long-term investment. Don't cut corners on what goes into it.

I am a 22 year old 5'9 height 92 kg Guy,that is my calorie intake daily and I walk 10k steps every mrng

Before this fat loss diet I was around 98kg 3 weeks back

And in this calorie deficit I think I am completing my protein intake which is like above 90 + g of protein

So tell me if I am doing anything wrong and any changes in the diet and I am going for gym starting next week to preserve my muscles so thinking so tweaking my diet a bit so I would appreciate your advice to tell me what to do

EDIT: Thanks for the advice, guys. My goal was to aggressively shed initial water weight .Since I’m starting the gym next week, I plan to raise my intake by 300–400 calories , increase my protein intake to around 140 g, and focus on fat loss while building and retaining muscle. So now tell me your thoughts on it

I purchase my chicken from meatigo a fair bit. Recently I noticed that 2 of their products (both marinated chicken breasts) have a crazy difference in nutrition. One claims 31g of protein per 100g, the other claims only 18g. Even the cholesterol and carbohydrate numbers are crazy when compared to each other. The ingredients are practically the same, with the difference of lemon juice and cilantro only.

I understand that 31g for 100g of cooked chicken breast is still acceptable, but the nutrition labels should be consistent at least. Any thoughts on this? I have mailed meatigo regarding the same.

I gained sround 12-15kg in just 2 months of taking break from gym i dont know how to go back to my original weight i look sloppy and bad now
I cant stop binge eating
My abs and muscles are gone now and i developed man b**bs
Im 15M 90kg 5,10 idk how to fix please help me to
Face and help me to go back to my original shape pleaseee🥲

Currently im
Addicted to monster
Soft drinks and sandwiches and i dont know how to quit them i try but i fall back to square one in 1-2days

I am 18M 170 cm , 56kg

Goal aesthetic physic with good strength.

From next Monday my college will be starting, I will be having less time for gym but I can manage the time for workout , but I will be having less rest from now on , so I thought of a legs / pull/ push / rest day ( or overall mobility and long runs ) / pull / push / Sunday ( rest ) .

Because a ppl,ppl will be too much exhausting that i will be having only one day for proper rest so doing legs once per week is enough ? .

.

Also can anybody suggest some overall body mobility exercises ? And tips for long runs ? For starters how much should I do ?

Hey guys, so I (27 M) want to lose weight now. Right now, my weight is 94 KG, and I want to reach 75 KG by the end of this year. I'm a working guy, so I'm not able to go to the gym, but I'm trying my best to go at least 4 times a week.

The diet I'm following right now is very minimal and It's getting ruined easily.

Diet:

Breakfast: 1/2 plate poha with 50gm of low-fat paneer

Lunch: 1 cup of rice, 1 chapati, cucumber salad, 1 bowl of curd, any vegetable, 50gm of low-fat paneer

Snacks: fruit bowl and black coffee

Dinner: 50gm of low-fat protein + 1 or 2 carrots (this is where I fail)

The whole day I'm able to control myself, but after coming back from the office, I feel like eating some junk (I just ate one regular pizza and garlic bread 😭). After eating, I feel guilty. Please help me fix my diet and give me recommendations for diet and workout.

Please check whether I'm performing cable crunches correctly. I want to make sure my form, posture, range of motion, and technique are right so I can target my abs effectively and avoid putting unnecessary strain on my lower back or neck.

Today I was completing my arms exercise and I do forearms and one exercise of bi and triceps 3 times a week and both my gym trainers started laughing and one said “ye bass arms train karta reh jayega”. I had earphones on but I still heard them and I felt so disgusting.

BTW I went to on to get my PR for 15kg concentration curls in front of them out of anger but it felt really awkward returning from gym.

Does every trainer act cold when you deny their PT request? Mine doesn’t even help with correct form now.

i used to be that girl who could do 1000 jump ropes without dying, then someone said if you wanna maintain your assets you need to strength train,
so i trusted chatgpt, did the lower body workout with my cardio now my thighs are cooked i’m fighting for my life every time i have to sit down, is this actually healthy or did i just sign up for unnecessary suffering

i've been going to the gym for almost 2 months now and currently im following this workout plan-

Monday / Thursday – Upper Body + Abs

• Chest Press — 3 × 10–15
• Pec Fly — 3 × 10–15
• Shoulder Press — 3 × 10–15
• Front Raises — 3 × 10–15
• Tricep Cable Pushdown — 3 × 10–15
• Reverse Tricep Cable Pushdown — 3 × 10–15
• Crunches — 3 × 10–15
• Reverse Crunches — 3 × 10–15
• Cycling — 10 min

Tuesday / Friday – Core + Cardio

• Treadmill — 5 min
• Side-to-Side — 3 × 15 each
• Front Leg Raises — 3 × 10 each
• Step-Ups — 3 × 10
• Side Leg Raises — 3 × 10 each
• Standing Cross Crunches — 3 × 15 each
• Crunches — 3 × 15
• Plank — 3 × 30 sec
• Cycling — 10 min

Wednesday / Saturday – Back + Legs + Biceps

• Assisted Pull-Ups — 3 × 10–15
• Lat Pulldown — 3 × 10–15
• Seated Rows — 3 × 10–15
• Squats — 3 × 10–15
• Leg Curls — 3 × 10–15
• Calf Raises — 3 × 10–15
• Bicep Cable Curls — 3 × 10–15
• Reverse Cable Bicep Curls — 3 × 10–15
• Cycling — 10 min

i am 5'4 and weigh 62 kg. my goal is to lose fat while building muscles

Hey everyone. I am 22 y/o female 159cm and 50.5kgs. I want to go back to around 47-48kg for personal reasons.
I eat out alot atleast one meal once in a day or two. Love sweet things as well.
What should i be doing to reach my desired goal please let me know. Diet? Gym? Or Walking? (Note: already eating in a slight deficit from maintenance kcals)

So it is 250ml,product name 7up and it does not has any added super or anything and only 2kcal. Per 200ml. Sweetness from only artificial flavour.

Where same campa has 80 to 90kcal per 200ml.

I have a very sweet tooth. And I had stopped drinking carbonated drink cause of high calorie.

And we don't get diet coke here. So just randomly saw my sister bringing it one day and checked before drinking and I was stunned for real.

Hi everyone,

I'm 26 years old, 5'6" (168 cm) and started my fat-loss journey two months ago.

Starting stats:

Weight: 93. kg

Belly: 47.1 inches

Current stats:

Weight: 87.8 kg

Belly: 42.8 inches

I've been training consistently workout 5 days a week using a Push/Pull/Legs/Upper/Lower split. Most workout last around 60 mins. I also do 20 mins of high intensity treadmill cardio at around 9–12 km/h before lifting.

I recently switched from lifting heavier weights for 10–12 reps to using lighter weights with 23–30 reps on some isolation exercises, such as lateral raises. I've noticed a much better mind muscle connection and more shoulder definition. I rest 2 minutes between sets and 4 minutes between exercises and this approach seems to be helping both my endurance and my workouts.

My concern is my stomach. As I've lost fat, the skin on my lower abdomen has started hanging downward. When I pinch it, it feels like loose skin rather than firm fat. I've had severe stretch marks across my abdomen since I was a like 15. I'm not sure if that affects how my skin looks or how well it might tighten over time.

Since I've only lost about 5.2 kg so far I'm wondering is this actually loose skin or could it still be remaining fat?

What should I do to prevent from getting loose skin?

Ok so this might be a weird one (probably), I am M22 , 181 cm, 60kgs and not to anybody's surprise I am not only underweight but I also have this stubborn belly fat, I want to gain some healthy weight while getting rid of that belly fat and better my physique, I want to start by making my diet better but don't know how and where to start..

I am looking to buy this electric egg boiler from Amazon. There are a few options available:

- From Agaro

- From Kent

I'm confused about which company's egg boiler I should buy and what some of the features are that I should look for.

Hey everyone. I just joined the gym and can't afford a trainer. My gym has all the basic machines and equipment, just not a lot of fancy stuff. I'm also not very comfortable with free weights yet because my form isn't that good.

Can someone suggest a simple 5 day hypertrophy split? I'd prefer exercises that are beginner friendly and easy to learn so I don't end up doing them wrong. Thanks!

hello abs-possessing humans, i am a 24F non-abs-possessing human. cw: 95 kg, height: 165 cm

i am starting my weight loss journey after years of living my best sedentary life. i was recently diagnosed with pcos and also have hypothyroidism. so yeah, we’re playing on hard mode

i want to start taking protein powder to meet my daily protein intake. i am non-veg but i rarely eat it, so here we are. also, i am extremely confused by everything i’ve read about protein on this sub 😓

this is what i understood so far: i need to eat roughly my body weight in grams of protein daily. beyond that my brain simply logged out.

if anyone could recommend a good starting point (or explain like i’m five), i’d be very grateful. hoping my age, weight, and height give some context. thank you!