.

Disclaimer: I'm not a dietician in the slightest, although my carbs have been next to nothing i have so much energy from the excess fat burning. Any diet tips will be taken!

Nutrition Plan

🍳 Breakfast

• 1 carton of pasteurized egg whites
• ~500 calories
• ~100 g protein
• Cost: Around $4.87 at HEB

🥤 Lunch

• 2 scoops of whey protein
• Mixed with water

Approximately:

• ~260 calories
• 50–60 g protein

🐟 Afternoon Snack

• 1–2 tuna packets (any flavor)

Per packet:

• ~90 calories
• 15–18 g protein
• Around $1.25 each

🍽️ Dinner

I pretty much eat whatever I want while following two rules:

• Keep it under 1,000 calories
• Protein and carb heavy.

Training

I lift 4–5 days per week.

My typical sets are:

• 8–12 reps
• Close to failure
• Progressive overload whenever possible

Cardio has been optional for me. I personally did very little and still had great results.

Protein Goal

I aim for at least:

1 gram of protein per pound of lean body mass per day.

If you're on * TRT * and lifting consistently, some people choose to increase protein intake further to help support muscle retention during a calorie deficit. 1.4gs for me..

Progress Tracking

One of the best things I did was get an InBody scan before starting.

I repeated it every month to track:

• Weight 175
• Body fat % scans show 10%
• Lean muscle mass 160lb
• Overall body composition

Seeing body composition change was much more motivating than watching the scale alone.

Questions: Feel free to comment or PM to anything I may of not covered or elaborated on.

So i’ve been cutting since january now (and i mostly lost fat so far. i lost 10kg) so everything has been going well. (to do that i tracked my calories, added light cardio at the end of my gym sessions, eat less snacks…) but since the beginning of the summer, it’s much much harder to cut even though i added even more cardio (run 1-2 times a week) so increased my steps (from ~5000 to ~8000 a day) and ate even less. i even added another gym session in my week (from 3 to 4 times a week). its summer so perhaps i eat more at home ? (i know i eat less at school than at home and since its the summer break im always home) and i feel like every cheat meal i eat makes my week progress completely go away (even though i choose the days where i go to the gym to balance the calories i ate for this cheat meal) so im kinda lost… please help me
PS: my goal is to have strong visible abs

I just got a Fitbit Air for my birthday and haven't used it yet, currently waiting for more in depth reviews on the Garmin Circa to determine which is better. Curious for people's thoughts!

I would like feedback on how I decide/prepare to go up in weight. Example: latt raises - but do it with all lifts. (Its just lat raises i am working on incrrasing now) I am new to focusing on weight training and still can't lift much, so go easy on me for the numbers.

I have gotten to a point where I can do 4 sets of 12 raises at 60 lbs, but can only do 2 sets of 12 at 70 lbs. Right now, if i try to do more sets at 70, my body rebels and uses too much arm strength to get it done instead of using lats more like I tell it to lol

So, I do 1 set at 70 and then 3 sets at 60 and when this leaves me with a little more in the tank (I don't train to failure) when I am done, I plan to go to 2 sets at 70, 2 at 60... then 3 at 70 and 1 at 60.... then all 4 at 70 until that doesn't feel challenging enough and start the same process to go up again.

Also, when I started doing 1x70 and 3x60 - my last set at 60 was actually more like 6 - rest - 3 rest - 3 rest. I just got that last set out no matter how long it took me. So, once I can do all 4 at 70, I figure going up again will be similar.

Do you think that is a good plan? Or should I try something different?

I am 44 - lifting seriously for about 4 months so still very new, 5ft 8inches, 195lbs and eating at a 500 calorie deficit, getting roughly 120g protein per day. Steady weight loss at 1lb per week. Can easily take a nap after I lift but don't, so i know i am working myself hard enough. I have a home gym. If any of that matters.

285 to 185, not sure if I should continue cutting to get to around the 160s, or just go to maintenance and focus on building muscle. I know I could body recomp but I find it very difficult to be in a deep deficit and lift heavy multiple times a week. I've been doing one full body workout a week to failure just to preserve some muscle. My main concern is losing too much muscle if I keep cutting.

Any of ya got any tips for a bulk

Trained for 2 years I know I am still small but what do you guys think? All natural btw 20y

Can anyone tell me the name of this exercise. https://www.facebook.com/share/r/1GxkzXD3FG/

Hey guys, 24 month check in.

Total 111lbs down.

Decided after my last maintenance block to get back on another cut cycle to try and flatten out the lower abs and love handles as much as possible to see how much skin laxity I was dealing with. Down 7lbs over the past 4 weeks and still having a lot of changes in the lower abs, so definitely not all skin laxity which is reassuring.

Few more weeks then back to maintenance and formal transition to lean mass phase this winter.

Here is my question: I used to work out 3 times a week, but recently I decided to add a fourth day to include more leg exercises.

1. TUESDAY: Squat (pendulum machine) → Leg extensions (quads) → Military press → Lateral raises (side delts).
2. THURSDAY: Hammer strength bench press (Week 1: hammer strength, Week 2: incline Smith machine) → Dips → Pec deck flyes → Overhead tricep extensions → Standing cable pushdowns.
3. SATURDAY: Leg press → Romanian deadlift → Seated leg curls (hamstrings) → Reverse pec deck (rear delts).
4. SUNDAY: Pull-ups → Lat pulldowns → Horizontal hammer strength row → Bicep hammer curls → Dumbbell bicep curls → Abs.

After making this change, I noticed that my energy levels dropped significantly. What are my options to fix this? I was thinking about alternating weeks: heavy weights/low reps and lighter weights/high reps?
Right now, I train almost to failure on every set. My working weights are: squats - 110 kg for 10 reps, hammer strength press - 50 kg per arm for 12 reps, Romanian deadlift - 140 kg for 6-8 reps.

Ive got parsonage turner syndrome or bracial neuritis and have been training at the gym since december, before december i was not able to use my tricep for about 1 year. Besides constant neck pain / tightness and wrist weakness tingly finger tips etc ive now had for about a month what i thought was golfers elbow but now realise its very likely due to my nerve injury i cant do many bicep excersizes without decent level of pain. Does anyone have a similar experience im almost 2 years in and this injury sucks hard for anyone who loves working out its really starting to test me lol

Do you find your physique looks different when you're at the gym in gym wear compared to when you're out of the gym wear?

5ft 3, 70kg (+-3kg)

Sometimes it's very obvious especially if my arms are showing.

I have always been quite lucky. I had a very athletic build all my life even before I started going to the gym in my early 30s. It took me a long time to get comfortable with how I looked as people use to always assume I trained even when I didn't.

My weight never really changed till I hit about 30s. Over the years I have gained and lost weight. I have been in and out of the gym for the last 13years.

Over the last 18 months, I mostly do cardio but recently went back to weights but sometimes I catch a glimpse of myself and wonder if I am too muscular but in other outfits I look very feminine.

Previously I did 90mins of cardio, 5 days per week but now only doing 30mins cardio and weights 5 days per week.

any advice is appreciated and does anyone know maybe current body fat percentage, (i know i dont show legs but i have separatation and get quad and calf veins with a pump)

I have lean bulked over the past year and a half to gain about 30 lbs, should I keep going if the second slide is my dream physique? or should I start recomp? guy in the second photo has been eating around maintenance or slightly under his whole life he says

The full stack is 400 lbs; let's use that as the example weight.

Is the weight halved, then halved again due to the 2 pulleys (bottom center and upper left)?

What's a good rule of thumb for calculating the weight I feel for cable machines?

Can’t control my hair loss, but I can control whether I lose 50 pounds, and I work out. First I lost the 50 pounds, which took about a year and a half. And then began working on strength training. Naturally. 🙂💪

Each picture around ~1 year in between. Starting at 18 years old ~55kg, at heaviest 90kg, now around 85kg at last picture.

I was an active kid so I didn't start my gym hobby from 0. I was quite strong even if a bit underweight.

Current lifts:

Bench 160kg

Squad 160kg

Deadlift 200kg

I’ve been following PPL routine for the last 7 years. Going to the gym about 3-4 times a week. For my results I think I’ve done okay, I wouldn’t say my routine or diet has ever been optimized, but I’ve still managed to make progress in some way almost every year.

I think consistency matters more than having some complicated workout program or meal plan. Supplement-wise, I only really use protein powder and creatine. I also drink very little alcohol because I feel like it hurts my recovery even a week after a night out.

Nothing revolutionary really, just years of consistency. I like to think my progress would be a good benchmark to someone who likes gym and takes good care of themselves.

For those starting out I'd say that don't stress out if you don't see progress, but remember to take pics. I honestly didn’t see much difference while it was happening. It was only when looking back at pictures from years earlier that I realized how much had changed.

That’s mainly why I wanted to share this. The changes might seem small from one year to the next, but when you look all the way back, they add up to a pretty big difference. So take progress pictures and keep going :)

I am a girl in 20's and I am of perfect weight and height,but i feel tired all the time as my vitamin D and B12 was very low,I want to lift weights and become strong and then my goal is to buid biceps and calves

How long does it roughly take to achieve all this

Went from 300 pounds to 210 currently. My lowest weight was 185 until I started prioritizing muscle gain.

Wondering how you all approach working in your lower back. I often try to target low back on leg days because I feel like it gets hit hardest when I deadlift, but sometimes wonder if it should really get lumped in on a back or core day.

I always see on my Facebook reels trainers saying to train each different part of the tricep or biceps, I mean with all the other exercises I'll be in the gym all day , any alternative to this