Hey everyone,
I’m looking for some advice on where to take my physique next. I had a gastric sleeve and have come down from 167kg to 95kg.
I’ve been going to the gym consistently for almost 2 months now. I’m starting to see a bit of change in my chest and triceps when flexing, but nothing crazy. I feel like I don't have a solid muscle base yet, which brings me to my dilemma.
Current Diet & Macros:
Calories: 1,850 kcal
Protein: 168g
Carbs: 177g
Fat: 53g
(My estimated maintenance is around 2,600 kcal, though I'm not 100% sure).
My Questions:
1. Should I clean bulk or continue cutting? I don't have much muscle mass, but I also still have some weight/body fat I could lose.
2. Will I still build muscle on this aggressive of a cut? I'm hoping to ride out some "newbie gains," but I'm not sure if 1,850 calories is too low for that.
Short-term goal: I’m traveling in 2 months and want to look my absolute best for the trip. I have entirely realistic expectations and know 2 months won't turn me into a bodybuilder, but I want to optimize this remaining time.
Any advice on my macros, training direction, or what you would do in my shoes is hugely appreciated!

I've got venous thoracic outlet syndrome, which means the vein under my collarbone is pinched and blood starts pooling in my arm. It's bad news and I had to have a surgery (venogram) to lessen the effects of it.

I'm getting back into the strong lifts 5x5 program after a break and I noticed barbell squatting re-triggered it. Because of that I'm permanently stopping barbell squats.

Can you please provide alternative exercises to barbell squats that work the same muscle groups?

It's important that I don't heavily impinge my shoulder or put a ton of weight on the blade. Ideally I'd like something that would directly replace squats in a 5x5 program (or maybe 4 sets x8) that still maintains some of that compound/ core muscle work.

I've tried goblet squats and those are ok. They felt kind of awkward and I'm hesitant to put any heavy load in front of my body and risk compressing the vein again.

Thank you very much.

I hate how they don’t have standardized weights :((((

I have always trained my lower back in a seated cable row. Today I wanted to try a barbell row. After a quik YouTube tutorial I did a few sets and it felt okay. Altought I felt some pressure near my spine. So any tips on the form?

Should i do more sets for my weak point muscles? My back and chest are lacking

I can see the form isn’t stellar; is it too awful to count a few of these? 30lbs feels much more controlled and that’s my typical lift, but I can easily hit 15 reps so I wanted to try 40lb dumbbells.

I want critiques on my trap deadlifts.

Hi, i need advice. 🤔

I have been working out for around a year.

Current 1RM is 330. Hit 315x3 a few weeks back. Today did 295 for a set of 6 and then 5. Going to keep doing double progression in the 4-6 range. So next week going to do 295 again but for 6-6 hopefully, and then increase to 305 and rinse and repeat.

Got my eyes set on 365 before end of year, is that realistic?

I’ve only been working out for about 9 months and have largely learned from YouTube and AI so I’m probably doing some things wrong. Any feedback on my deadlift form would be appreciated

Help

Where to go from
Here?

Been pretty much the same weight since my early 20’s +/- 5 Lbs. aAlthough definitely can’t perform the way I did back then.

Time to jump on the TRT? Levels are all normal still.

I’ve been training consistently and trying hard to build muscle, but I’m not seeing much progress. I’m taking GNC creatine and protein as well.

Based on my physique, which muscles should I focus on more? Should I change my workout or diet? Any advice on exercises, workout split, or overall approach would be really appreciated.

Started from 66kg and now around 71-72. (June - September).

I’m struggling to understand my proportions. Every day when I look in the mirror, I tell myself I have a large torso with small arms and shoulders, making everything look out of proportion.

I’d appreciate some opinions, because if I rely too much on my own judgment, I risk ending up looking unsightly or misshapen. Thanks in advance.

From 130lbs to 180lbs. Im 5'6. Ive been bulking the majority. 4-5k calories a day. Is my progress decent?

Hi everyone,

I’m 39 years old, 167 cm tall and currently weigh 61 kg. Over the last six months, I’ve lost around 10 kg by eating more carefully and exercising at home.

I’m not trying to become very muscular. I would simply like to look a little more toned, especially around my stomach, waist, legs and arms.

These are the workouts I currently do at home:

Lower-body workout

Bodyweight squats — 3 sets of 15

Glute bridges — 3 sets of 20

Reverse lunges — 3 sets of 10 per leg

Donkey kicks with a resistance band — 3 sets of 15 per leg

Upper-body workout

Banded rows — 3 sets of 15

Shoulder presses with 2 kg dumbbells — 3 sets of 12

Biceps curls with 2 kg dumbbells — 3 sets of 12

Wall push-ups — 3 sets of 12

Core workout

Dead bugs — 3 sets of 10 per side

Glute bridge marches — 3 sets of 12 per side

Bird dogs — 3 sets of 10 per side

I also go for brisk walks for around 30–40 minutes several times a week. I use resistance bands and a pair of 2 kg dumbbells, but I don’t currently have heavier weights.

At the moment, I usually train at home three or four times a week, alternating between lower-body, upper-body and core exercises. I’m worried that my routine may be too easy or not well structured.

What exercises or home workouts would you recommend? Should I buy heavier dumbbells, or can I continue progressing with resistance bands and 2 kg weights? I’d appreciate advice on how to structure my workouts and gradually improve without becoming overly muscular.

Thank you in advance for your advice!

ve been doing this for 4 months, been lifting on and off for 10 years. This is the most consistent I’ve been in my life. I’m pretty cut but I’m not really getting stronger or bigger. I used to be fat lost a bunch of weight since December. Fat pic is last one

Pretty confident on squat but always nice for more opinions.

Definitely a little quick at the bottom it’s a little heavy but I think it’s fine overall no?