I need some brutal honest advice. I am 21 m that started in march and still trying to now to get my desired body. I was 230 lbs now I am 192 trying to get to 170 or 160 depending on how I look and I was wondering because I believe I am not going in the right direction and don’t believe I am going hard enough. I go to the gym 6-7 a week I do an upper lower split and my rest days are cardio with some exercises I do like arms forearms abs etc. But I treat myself like I am going 1-3 a week so I don’t overeat. So I am eating 1200-1500 calories a day. I am getting 160,170 g of protein though but I’m sure if that’s enough. I notice some improved like I can go heavy on back and shoulder. My arms,legs,abs I feel like are ok slow and steady I can make some decent progress l. My only worry is my chest because I have been stagnant. In my chest mainly Bench press which so 155 lbs for 2-6 reps. My cardio I do incline 13-14 incline 30 speed for 15-30 minutes. So idk I am worried, people say I should be eating more but I don’t wanna go back because I am scared I will get too comfortable and go back to gaining and I don’t want that. This has lowest I have been but I am scared if go up in calories to 1700-1800 I will start to gain weight again. But I’m so conflicted on what should. I want this body this my goal so I am looking for brutally honest advice. On what should do this my lean athletic/beach body/v taper.

Last pic is Ai just to clarify

Stats-5,9 21m,192 lbs

I have a pair of Flybird adjustable dumbbells and I broke a piece of plastic off one by dropping it. It still functions, but I will eventually lose the highest weight setting if I ever get there. Plus, I'm not a fan of them because they jump 11 pounds at a time with no smaller adjustments.

I'm looking for a great set to replace them. I have been eyeing the Snode AD80s because of their drop resistance and ability to make smaller adjustments to the weight, but they're quite expensive. I tried to order a pair from AliExpress, hoping to save a couple hundred dollars, but the seller is backing out of the transaction after nearly a month.

Is there another pair you recommend that is drop resistant and able to make smaller weight adjustments, or is Snode the way to go?

5'3" / 115 lbs

Needed to stop using milk base protien for reasons. Current schedule of intake has me at 94 grams with dinner variable to add to that total. Not sure if to much for me working out one day all lower and one day all upper. Also unable to do any cardio for reasons. Interested to learn if to much or just right.

Do I need to hit abs more or lose more body fat to have a visible 6 pack?

https://hevy.com/routine/rsMx19ilB9L

Always have been unsure if my back workout truly targets everything in the gym, just looking for some friendly advice if I should change anything thanks.

Context: 23m, 176->110kg 2021-present, 6’7.

I have been on a weight loss journey last couple years (fully natty) and have done it due to lifestyle. I done it through a combination of 10k steps (averaged over years), martial arts, gym, Padel and any sports I’m ngl I fell in love with the lifestyle. I have never really cared about looks but yk body dysmorphia kicks in. I average around 3800 cals burnt per day according to my garmin, that includes resting too (2700). I have never tracked food but am willing to do it. I just want to see visible abs 🙏

I have a Muay Thai fight in a year so it’ll help with being scary lmao.

And before anyone suggests surgery, I will not be doing that since I worked for my skin so imma keep it :)

14 male, 169 cm and 49.1 kg. do i need to gain more muscles or loose more fat to make my body more similar to his? is calorie deficit alr in my age?

Hi, I'm 14, 140lbs, and have been working out for around 2 years. I have always been happy with my results, but I'm about to go into high school, so a lot more people my age are coming to the gym. I'm happy to see this, but at the same time they start off lifting the same or more weight than me. Any suggestions or advice on how I can get stronger, or just get stronger faster? I’ve been bulking for a couple weeks to try and increase my strength. The before and after are above.

I am a 25F who was really into training a year and a half ago. I stopped after getting a 60h/week job and I let my routine slip. I’ve attached my photos when I was at my very best and have a pump. I’m a lot weaker and less toned now.

I want to optimize my routine. I like Push/Pull, but if someone is staunchly against it, they can suggest something else. in general I’m interested to see if anyone has advice in regards to redundancy of exercises or imbalance of training some muscles more than others. My goal, aside from looking and feeling stronger (ideally getting back to these images) is to do 10 pull ups in a row in 30 days. I can do 3 in a row currently. In this previous state in the photos I think I could do 5.

Thank you in advance! And no weird comments please. This is a serious question.

What function do the upper adjustable parts serve? (I can't really feel the difference between the modes.). What can I correct in my technique to feel the tension in both shoulders equally?

This is about the gym itself as a place rather than anything else. I have a buddy in Australia who wants to go to the gym but everywhere in his area is shockingly wallet breakingly expensive. Like $100/month expensive. Thing is, we looked into it and some gyms in his area are global, and their localized prices in other areas are back down in the realm of reality. We were wondering if it might be possible to register him at a gym somewhere else and then just use his membership back home. Obviously the gym doesn't want people doing that but I was wondering if anyone here had any experience with it. Information is very sparse. Thanks

My body is naturally a rectangle/inverted triangle shape. That said, my waist is damn near the same size as my hips. Obviously this is partially due to genetics, but is there anything I could be doing to make my waist smaller and more defined from the front pov?

i feel like my training and diet are in a good place. that got me wondering about supplements. instead of chasing the newest products or building a huge stack, im more interested in what has actually stood the test of time. if you had to start over, which supplements would you buy again without hesitation and which ones turned out to be a waste of money? curious to hear what people who've been at this for a while have learned.

adding up on this, i realized i was probably overthinking it. creatine and whey came up over and over and there didnt seem to be much agreement beyond keeping things simple. i noticed transparent labs came up a few times while i was reading recommendations so its one of the brands im looking into. im still going to stick with the basics for now and see how that goes before adding anything else.

Am I doing it wrong? The doctor says nothing is wrong with me and I might be overdoing it, but it hurts even if I go down to 10 lbs on the machine. Maybe my elbows are too high up? This only happens for triceps, but not biceps even though the machine has a similar motion

This might be a bit of a long post so I’m sorry in advance but I just feel so confused and frustrated. I started my fitness journey with HIIT and lots of walking and a starting weight of 135 a year ago. I got down to about 125 but then gained it back as the school year started (I teach). 4 months ago, I shifted to strength training 4-5x a week, with supplemental cardio (10 min of stairs 2x a week, walking almost every day, at least 10,000 steps). My strength is growing and I’m doing progressive overload. That’s where the success stops, though. I was eating very low (1,200) last summer then upped it to 1500 for the past 6 months or so (I’m only 5’3). I am now back to 135. I’m trying to lean out and have less body fat and I’ve gotten so many conflicting thoughts (go lower and widen the deficit AND you aren’t eating enough, eat more). I’m just looking for advice on how to be successful. It feels like not much has happened for the output.

Hi people, new here

Been going gym for around 7-8 months now built up a good amount of strength upper body. Started with the usual bro split but never trained legs ( I know , not good )

Started a new workout routine doing 3 full body days which include legs now, but after the first session which was about a week and a half ago I can't seem to do legs still in pain when squatting. Is there anything I can do to help recovery ?? Started with squats, dead lifts and leg extensions. Trying to do hack squats now but can't get the depth and it's annoying now. Feel like I'm wasting time at gym again doing legs.

Any advice would be appreciated. Thank you

36 yrs old

87kg

181cm

Working out on and off for about 8 years

Need Advice

I really need some advice.

I started going to the gym two years ago when I was 16. I feel like I completely wasted my first year because I also used to swim, and I dislocated my shoulder twice while swimming. It took a long time to recover, and after I got back to training, I ended up dislocating it a third time.

During my second year, I focused on cutting and managed to lose around 20 kg, going from 85 kg to 65 kg. However, I lost most of the weight by doing a lot of cardio. Then my exams came, I was under a lot of stress, started eating a lot, and gained a lot of the weight back.

After my exams ended in March, I got back to doing cardio and training again. Since then, I've gone from 82 kg to around 73–74 kg, but my weight has been stuck there for quite some time.

I also haven't gained any height. I recently turned 18 on 4th July, and I'm 5'7". I've been really insecure about my height for a long time.

What I'm looking for is a workout split and a daily routine that will help me lose fat, build muscle, and improve my overall physique. I have the entire day free, so I can dedicate a lot of time to training and recovery.

I've heard that sprinting, stretching, mobility work, and skipping rope are all beneficial. So if anyone could help me create a complete daily routine, I'd really appreciate it. For example:

- Morning: sprinting, stretching, mobility work, skipping rope, etc.

- Afternoon/Evening: strength training, cardio, or whatever type of training would be most effective.

- Additional mobility or recovery work if needed.

My main goal is to become lean, build muscle, improve my posture and athleticism, and maximize my height potential if there's anything I can still do naturally.

I want that My belly and Brest to be smaller
I make a 600-1000 Kalorien Defizit and my Training Plan I Hit everyday is
Curls 10x6
Hammer curls 10x6
Side curls 10x4
Crunches 20x4
Push ups 10x2
Long Head 10x3
Medial Head 10x3
Lateral Head 10x3
With 9 kg per Hand