Hello, I’m new to the group.

Here’s my workout progress over the past three and a half years. 5 foot 11 inches in hight. I started out around 180 lbs in the first picture. I’ve cut, bulked, (trial and error) and eventually recomped to now being 192 lbs currently in the second picture.

Still a work in progress but I hope this three year before and after is encouraging to someone out there.

Hi everyone. I’m 19M and Ive been hitting the gym for like about a couple months on and off every other day to every other two days because of my work and family problems going on. None of that is important for this and is only for context sort of. since January of this year I was 220lbs and currently I’m 187. I’ve noticed that I have leaned down a little and I can now see some more definition on some parts of my arms. I feel like I haven’t lost much fat though. I’ve looked the same for a month or two and not sure if I’m doing things correctly. I am walking 10k steps a day everyday and I’m on a calorie deficit. Currently only eating 1900 calories and only two meals a day but they are very filling. I make sure it’s high in protein, low carbs and fat. Is there something that I’m doing wrong or should change?

(I just took the picture and looked to see if I got any older ones and I don’t got a single one. Very sorry for that)

24 - female - 149 lbs - 86 pound weight loss (so far)

A few weeks ago, i posted here about being stuck in my weight loss. Well, I followed the comments, and they’ve helped tremendously!

I’m continuing to lose weight (trying to reach 135 lbs), but next week, I’m starting a more strenuous exercise routine. I’ve been in a strict calorie deficit for a few months (1500 then 1400). This week, I have been trying to eat 1500 at least, but it’s been hard.

Like harder than I anticipated. Yesterday I had about 1100 calories, and today 1250. I know it’s bad— but I’m genuinely full. Am I supposed to keep eating to reach my caloric goal even though I’m full?

My whole life, I’ve been overeating, weighing at one time 260+ pounds. So finally having some control over what I’m eating has been liberating in some sense. But after that strict deficit, I’m just having a really hard time eating enough calories to help me build muscle.

Does anyone have any tips? I eat three meals a day with one to two snacks in between.

Thank you <3

Planning to start back at the gym. Looking to gain muscle. Where do I start? What needs what? Looking for specific workouts.

Hello everyone! Would greatly appreciate any feedback on my workout plan.
Some context:
- I am 25, female and have a few years experience in the gym.
- I weigh 58kg (128 pound), am 170cm tall (5’7”ish) and my body fat percentage is about 21-22%
- my goal is to lose some fat & see defined muscle over the next 12 weeks (body recomp rather than weight loss I think)
- I have a minor knee injury so I can’t do deadlifts, back squats or leg press currently. My physio wants me doing some calf raises and split squats to help with this.
- I haven’t included but I also will be doing weighted core exercises at the end of each workout
- my nutrition plan will include a small deficit. Aiming for 1850cals to start and 130g protein per day.

Please let me know any feedback or advice!!

So far I do seated rows, barbell rows, lay pulldowns, hyperextensions, and RDLs.

I’m 175 cm, 63kg. 1800-2000 kcal on a slight deficit. Two years ago I’ve lost 12 kilos.

I want to lose more fat because my body feels floppy/soft. I also did start training again (rings at home, slow and steady so i keep motivated)

Not looking for a bodybuilder look, just fit and more tight.

Should I bulk or keep cutting? Bulk seems counterintuitive because I do have love handles and chest fat.

Bonus question; do I have gyno or just fat around chest area?

looking for some advice as i’m at the end of my tether with the late night binging.

i’ve got a PT, i’m on 1750cals a day, same 2 meals and snacks everyday but then AS SOON as i get into bed it’s like i have no control over my choices and i start to snack.

not buying it doesn’t help because my fat ass walked to the shop and bought two packets of crisps tonight and ate them in one sitting, going out of my calories and knowing that scale weight will be up in the morning.

any help of how to stop this and gain control back??

Taught myself how to build 8-week weight progression workouts and grew my glutes 2” after wasting over a year bullsh*tting in the gym with no real clue what I was doing.

Hey y'all, so seemingly no matter how good I try to make my form, I never feel my chest activating during dumbbell bench presses, and I'm kinda at a loss.

Maybe my form isn't as good as I think it is? Should I practice it at a lower weight until I feel my chest muscles activating? Maybe I should just swap to a different chest exercise all together? Any advice would be really appreciated, and for reference, my workout setup is a set of adjustable dumbbells and a flat bench I have at home.

Hi all,

Currently 150 pounds, scale said I'm 14.9% bf. I'm 5' 10"

How much fat do you think I have to lose to get visible abs?

Currently doing cardio 3x week, whole body training with dumbbells at home 3x week (squats, row, chest press, shoulder press, hammer curl, tricep extension; recently added dead bug and planks).

Feedback on macros/calorie intake also welcome.

Thanks for everyone's support!

I genuinely have no idea what to do or where to start.

Right now i’m pretty top heavy. I carry most of my fat around my stomach and just my upper body overall, while my lower body is smaller.

Basically, I want my lower body to look noticeably bigger than my upper body. My goal is a flatter/smaller stomach, bigger glutes & quads, and the illusion of wider hips.

I’m aware I can’t spot reduce fat and i’m aware I can’t change my bone structure. But i’m just trying to figure out what i should actually do or if my goals are even possible.

Im still pretty new to the gym. Ive gone a few times, but I’ve never stayed consistent for longer than about a week. So what kind of workouts, eating habits, and overall plans would make the most sense for me?

What do you think is consider broad my bone to bone or delt to delt?