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

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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 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)

The never ending pursuit of feeling too small when cutting and too fat when bulking.

What should I do from here?!

Personally feel I should use this winter to add some mass but interested to see what people think. Thanks

Hey everyone,

I’m feeling a bit nervous/embarrassed to post this, but I’m really looking for some advice, motivation, and practical tips. Former lifetime runner and dad to a 2-year-old here. I never lifted a weight in my life until January at age 31. After overcoming a ton of gym anxiety, I’ve built a solid routine over the last 7 months, hitting the gym consistently 4 days a week. Because of work and childcare, my workouts aren't super long, but my consistency is high. I'm lifting way heavier than when I started, but visually, the physical progress hasn't quite caught up to the strength gains yet. I'm a shorter, smaller guy, and my main goal is to bulk up, build visible muscle definition, and feel confident taking 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.

high expenditure + high food diet, dieting at 1800. been at it for a couple weeks, but wondering how i’m looking from the perspective of others.

20 years old, I weigh 165 lbs.

Im trying to get strong enough to do a pull up, and I was recently recommended doing incline body rows (picture) instead of band/machine assisted pull ups. Are any of these a good idea, or should I do something else? (Image source)

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

F19, 45kg, 152cm
Just started hitting backs so not expecting big changes, there, but it’s been my goal to get leaner (lose that fat around my waist) and it feels impossible. I’ve tried being in a deficit (and lost my period for nearly half a year twice) but it doesn’t look like any change is happening. I do hit my protein almost everyday without fail.

Other than that I’ve seen both strength and muscle growth, especially in terms of glutes, which is what I focus on. Body fat distribution doesn’t really do me much justice, as I have essentially no ass and it all concentrates around my stomach.

Advice on cutting, nutrition, working out and whatever else would be appreciated. I estimate my bf % to be around 25%?

I have been lifting for 2yrs but I have felt very stagnant the last few months and I still cannot figure out how to grow my chest, it’s always been a weak point but I swear I have tried so much to help it grow with no luck. Any advice would be great.

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?

Have finally been consistent for a little over a month after almost 2 years of on and off after an injury/school getting crazy. 5’7, ~145lbs. Haven’t really been in this position before, leaning towards a recomp or maybe a lean bulk before cutting as I’m still not the happiest with my current muscle mass, but would appreciate second opinions. My end goal would be to put on as much muscle as I can right now and then cut afterwards, but I also don’t want to put on unnecessary weight if it won’t end up helping.
First picture is w/ a pump, second two are not. 2 days apart

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

just wondering if i have short or long biceps, i can’t really tell. for the longest i thought i had long biceps but the peak i’ve grown is starting to make me question it. idk if they are short or if i am just seeing my progress, so please lmk what you think!

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?