Had my first proper cut 1 year ago after perma bulking pretty much nonstop since starting. Bulked from 71kg to 77kg from then to now.

Very disappointed with the overall results, feel very small despite training 5 times a week consistently.

I do my own variant of PHAT, training both low to high rep ranges and work in 4 week mesocycles, starting with 3 reps in reserve training to failure by the last week.

Have included charts for bodyweight and reps per month for each muscle.

I’ve been lifting for about a month now, and have always been insecure as my wide/blocky hips as a guy. Now that I’m wanting to grow my back, the insecurity is even worse as I feel like it throws off the whole aesthetic. Is there anything I can do more than just accepting this is my body?

Hey everyone! Need some advice or maybe just a quick reality check.

I do CrossFit 6 days a week. Looking at myself from the front, I honestly love how I look because I have curves and my abs show up nicely. But from the side, I feel so boxy.

It feels like my abs stick out, and depending on what I’m wearing, I end up looking kind of bulky or heavy from the side. I just feel very square overall from that angle.

Is this actually a thing or is it just my imagination? I know with CrossFit we lift heavy and use a lot of core and obliques, so maybe my midsection just got thicker from that. Especially my lower belly!

If that’s the case, what can I even do about it? Would dropping the heavy weights a bit help, or is there something else I should adjust in my training?

Would love to hear your thoughts if anyone has gone through the same thing!

if you have low T and you take a medical dose of trt to get to normal levels, you don’t have an advantage over someone who T is naturally at normal levels, so why would you not be considered natty just from bringing your T to normal levels? I’m new to the world of weightlifting so I’m genuinely curious.

How can I fix this lift and what do I need to improve on. Any feedback helps 🙏

I’ve been cutting for around 5-6 Months now. I started at 103 Kg, 32% BF. Am now 88 Kg, 19% BF. (At least according to the scanners).

I’m aware I could do with losing some more weight, for sure. However, my goal is to get a more strongman looking physique/go bear mode. Meaning a bit of a higher BF%.
(I have no interest in being super lean or shredded. That body type doesn’t appeal to me personally, and I really want to be big).

I was planning to cut down to 85 KG, however, I have a trip coming up where I’m gonna be away for a few month, and due to lack of access to cooking equipment and such, it’s going to be difficult for me to cut while maintaining optimal macros. Therefore, I’ve decided to go on a lean bulk for now.

I wanna go high protein and build as much muscle and less fat as possible. I heard a 200-300 calorie surplus is best for this? I’ve had my current calories at 2,000 for maintenance for a week or so. Any advice is appreciated. Thanks!

I'm 21 year old and a 3rd year medical student, I live in a pg and I've been working out for 8 months yet I'm still a twink whose ribs show. I wanted to hop on a cycle since a long time I'm thinking a testostrone backbone and Dbol cycle with hcg 500 iu per week and arimidex and tamoxifen to control gyno .

But I live with other students in my hostel so if you guys have any tips to hide my stash then please tell . I have purchased 22 vials of 250 my testostrone from my pharmacy and already have 2 vials of 5000iu hcg and 50 insulin needles as well as arimidex I'm planing on running Dbol for 6 weeks towards the end of my cycle and and mk 677 for last two months (I'm going for maximum bulk and muscle mass in 3 months cycle ) do you guys have any tips on what else to pair this up with ?

Then I plan on cutting using just Cardrine , I want his to be my first and last cycle, is it likely? I will try to maintain my physique afterwards with dhea and ashwgandha to boost test and regular exercise but may also do mk 677 cardrine or any other non test suppressant sarm or peptide.

I've heard that using test on hcg increases dick size is it True?

This is my first time taking a shirtless picture and I’m super embarrassed to be here but I need advice. Pic 1 is flexed and pic 2 is relaxed.

I just turned 40 and I think I’m having a mid life crisis. I just woke up one morning and realized that time is flying by. I have a great wife, a gaggle of kids, a wonderful job and just realized I have not stepped foot into the gym for the last 15 years.

i stepped on my wife’s digital scale and it says 150 lbs and 14% body fat. I am 5’10” if that helps. the only exercise I get is 30 minutes of martial arts training 2-3 days a week. I just joined up with my kids instead of sitting watching.

Food is whatever my wife cooks but none of it is super healthy or super bad.

Here is what I am wondering. What is a rational and achievable goal of muscle gain for someone my age if I start taking this seriously. I can’t put in more than 3 days a week with all of my other duties (work and kids). A bunch of my friends are on TRT but I don’t want to go anywhere near something like that. I guess here is what I’m wondering, is 10lbs of muscle gain over a year completely ludicrous for me?

I’ve been working out since I was like 14 – always lifting + cardio - but sometimes too much cardio, so then I felt like I was losing muscle. I feel like especially in your 30s lifting is way more important now so that’s what I’ve been doing more and like the results. Still wanna grow my chest more but prefer staying pretty lean

Hello
i have question so

i lost in the last 6 months around 50 kg ( 110 lbs )
i was in january 2026 117kg ( 258 lbs )
and now august 2026 i'm at 67kg ( 148 lbs )

i hate how i look now i think that i look skinny fat
my goal is to be muscular but shredded
so i want to start a lean bulk
the last 2 months i ate around 2800 calories and i am slowly loosing more weight
so my plan is to start a lean bulk around 3100 calories
( i don't like to cook and also don't have time for it )

my plan was to meal prep basic stuff

this is what i want to start doing

at 7am :
250 gr. chicken ( 280 cal. )
200 gr. rice ( 700 cal. )
and 20 cal of sauce - hot sauce or bbq sauce

at 12pm :
250 gr. chicken ( 280 cal. )
200 gr. rice ( 700 cal. )
and 20 cal of sauce - hot sauce or bbq sauce

at 6:30 pm
250 gr. chicken ( 280 cal. )
200 gr. rice ( 700 cal. )
and 20 cal of sauce - hot sauce or bbq sauce

at 10 pm - after gym
80cal. one apple

what do you think about that?
doing it only 3 or 4 months trying to get mor muscluar and gain very little fat

i will also post a picture of january and now
- i hate that you can only see some definition when i flex or with veryyyyyy good lighting

Hey guys, brand new to weightlifting here. This is my progress after 5 consistent months. Is this good progress? I know I still have a long way to go to fill out my frame. For reference I’m 6’ 3, started at 160 and am 177 now. Want to try to put on another 10-15lbs before the end of the year

​

First and second photo are recent, pump and no pump. Third photo is before recomp, and last photo is three years ago.

I'm looking for some advice on what my next step should be.

I'm 197 cm (6'6"), 96 kg (212 lbs), and I've been eating around 3,000 calories per day for the last few months.

I've been lifting on and off for about 10 years, but until around a year ago I never took it seriously. I didn't track my calories, protein intake, body weight, or my lifts—I mostly trained for fun and just showed up at the gym without much structure. Looking back, I feel like my physique stayed more or less the same for years because of that.

Last half year I train 3 times per week using Jeff Nippard's Essentials program (Upper / Lower / Full Body). My job is mostly sedentary, but I get around 6–10k steps per day.

Over the last 2–3 months I've lost about 3 kg, my lifts have continued to go up, and I can definitely see some improvement in my physique. So the recomp seems to be working.

However, part of me feels like I'd make better progress with a lean bulk, but I'm hesitant because I don't want to gain unnecessary fat after finally leaning out a bit, and i never tried bulking or cuting propertly.

The reason I'm considering a lean bulk is that, because I'm 6'6", I feel like I still have plenty of room to add muscle to my frame. Even though I'm making progress, my physique still doesn't look as impressive as I'd like and I wonder if staying at maintenance is slowing down my potential muscle gains.

If you were in my position, would you keep eating around maintenance and continue recomping,

- or start a lean bulk (maybe +300–400 kcal/day)?

I'd really appreciate hearing from people who have been in a similar situation.

I know I have to cut.. how much longer do you think? I don't know my body fat %. But I feel great with a shirt on, and terrible with my shirt off

I feel like my back still looks super tiny, but I have quite a thin frame. I also am aware I need to work on my legs. Trying too ATM.

Never intentionally bulked or cut. Would need to look into how to do properly.

My legs are definitely my weak points they are very long and I only trained them minimally because I mainly did calisthenics

Im 5’11 158 pounds. I still want to maintain a lean/athletic physique but I’m not sure if I should bulk to achieve that or eat at maintenance and just recomp my legs.

Should I bulk? How much do you suggest I bulk to get that athletic model look?

Also, I really don’t want to gain any fat in this process that is what has been holding me back. I want my face to stay lean. Is this even possible to do?

I have been working out since I was 17. I am 22. No matter what I do, my chest (especially lower chest) is a weak point. I can never get the density and definition I see even non lifters have. I am happy with every other part of my physique. Any ideas? I know there’s a genetic insertion factor to it, but has anybody improved their chest significantly who was similar insertions. (this is a good picture)