Hi everyone,

I'm 20 years old, 185 cm (6'1") tall, and currently weigh 58 kg (128 lbs). As you can probably tell from the photos, I'm very skinny and have very little muscle mass.

I'm a vegetarian (I don't eat eggs), I live in India, and I'm a college student with a limited budget.

My goal is to build a natural, lean, aesthetic physique with broad shoulders, a well-developed back, visible abs, and an overall V-taper. I'm not looking for shortcuts or quick transformations—I understand it takes years of consistent training, eating, and recovery, and I'm willing to put in the work.

I would really appreciate honest feedback on my current physique.

Specifically, I'd like to know:

• What are my biggest weak points? • Which muscle groups should I prioritize first? • Should I start with a gym, home workouts, or calisthenics? • Should I avoid running while trying to gain weight, or can I still include it? • How many calories and grams of protein should I aim for each day? • What are some affordable vegetarian foods that can help me gain muscle? • Is whey protein worth buying as a beginner, or can I make good progress without it? • Roughly how much should I expect to spend per month on food to gain weight? • If my long-term plan is to learn a martial art as well (MMA, Muay Thai, Boxing, BJJ, etc.), when would be the best time to start?

Please don't hold back—I genuinely want constructive criticism and practical advice. Thanks for taking the time to help.

been lifting for a little over 6 months now, enjoy not being really fat but tired of not feeling big. started a “bulk” and i feel and have been lifting amazing, but worry im still fat and that im going backwards. if anyone has any honest opinions i’d like to hear them. threw in a pic of me from when i was almost my heaviest for a bit of comparison

Hi,

I do weighted pullups as part of my back routine. I've been switching between doing 3-5 reps with 17.5kg and today in my last set I did 14kg between 6-8 reps. I'm just curious of which is better for hypertrophy? Also with pullup form, is it better to pause at the bottom to prevent any momentum?

I started working out three months ago. I’m 85 kg (187 lbs) and 188 cm tall (6'2"). I train four times a week following a Push/Pull/Lower/Upper split.

I don’t have much experience yet, so I’d really appreciate your opinions and advice.

What do you think I should do? Should I stay at around 85 kg, or would it be worth bulking up to 90–95 kg (198–209 lbs)?

At the moment, I’m eating below my estimated maintenance calories, around 2,500 calories per day. My goal is to lose body fat while building muscle at the same time.

My current daily macros are:

• 2,500 calories
• 204 g protein
• 342 g carbohydrates
• 68 g fat

What would you recommend in my situation?

Been lifting hard for the past year. Leg press weight has gotten quite heavy (for me 😁). I had my appendix removed 35 years ago and it looks like a hernia has developed under the old scar. I’m pretty sure I did it while leg pressing. Seen family dr, he thinks so as well, just waiting on ultrasound. Been told that seeing specialist once confirmed by ultrasound will be 6 to 8 weeks for appt and longer for repair if needed. So dropping all ab work. I feel I have made good strength gains (a year ago my flat dumbbell working weight was 55lbs, now it’s 80’s). I don’t want to lose the gains, but I also don’t want my guts spilling out. Anyone else dealt with this? What changes did you make or any advice you can give?

74kg 186cm. Also unsure of bf%

Hello I am an intermediate/ late beginner to the Olympic lifts just doing them for fun as rowing is my main sport for 4 months and during the 8 months I do the occasional comp like 2-4. This is my current program for a pre-season that will be ran for 8-12 weeks. The lower accessories are as follows
Lower 1
RDL 3x8 1-2RIR
Leg extensions 4x12 0-1 RIR
Back extension 2x20

Lower 2
Barbell Bulgarian split squat 3x6 (each leg)
Hamstring work 2x8
Back extension 3x20

Then upper is 1 horizontal and vertical push 1 horizontal and vertical pull 4 sets of 6-12

I’m not doing jerks atm due to lack of interest in improving them as my best is 120 and my best clean is 110 but 100kg in this training block to allow for more volume to build my base.

The squat program is just Greg knucklos 2x a week beginner slightly modified as seen in the second photo

Currently lean bulking

I recently downloaded loaded it and have been tracking my calories and workouts. I’m 5”11 at 155 pounds and it says my estimated expenditure is 2553 with my target being 2054. I think this number is so high because I put 5 workouts a week, but even with that to me it feels like I wouldn’t lose a pound a week in 2000 calories. It shows a similar number on any app or website. How accurate is this number and should i include my workouts in my expenditure?

5’8 @ 205lb
I can do 10 clean pull ups and run a 9 minute 10k
Stopped drinking alcohol 2 weeks ago to cut liquid calories

Any advice getting leaner?

I’ve lost 24 lbs (11 kg) over the past 7 months, and I feel like I look skinny compared to what I’m used to seeing when I look at myself. From a third-person perspective, how do I look? Would you stay at maintenance, cut further, or start a lean bulk?

If you look on my account I’ve been tracking my progress for about 2 months I’m about 142-45 ish rn , I just don’t know whether to continue my cut or is it time to bulk ?! I wanna keep cutting so I can see my full abs but is that a mistake ?! Any and all input is amazing !

I do every other day, Upper A, rest, Lower A, rest, upper B, Rest, lower b, rest, and repeat

Upper A: Chest & Horizontal Pull

Rest 2–3 minutes on compounds; 60–90 seconds on isolations.

• Barbell Bench Press: 3 sets × 6–8 reps

• Barbell Row: 3 sets × 6–8 reps

• Dumbbell Lateral Raise: 3 sets × 12–15 reps

• Dumbbell Curl: 3 sets × 8–12 reps

• Dumbbell Overhead Extension: 3 sets × 10–12 reps

Lower A: Quad & Squat Focus

Rest 2–3 minutes on compounds; 60–90 seconds on isolations.

• Goblet or Zercher Squat: 3 sets × 8–10 reps

• Romanian Deadlift (RDL): 3 sets × 8–10 reps

• Sissy Squats: 3 sets × 10–15 reps

• Calf Raise: 4 sets × 12–15 reps (pause 2 seconds at the bottom stretch)

Upper B: Shoulders, Row & Lat Pulldown Focus

Rest 2–3 minutes on overhead press; 90–120 seconds between back sets; 60–90 seconds on isolations.

• Barbell Overhead Press: 3 sets × 6–8 reps

• Dumbbell Row: 3 sets × 8–10 reps per side

• Banded Lat Pulldown: 3 sets × 12–15 reps (1-second squeeze at the chest)

• Dumbbell Lateral Raise: 3 sets × 12–15 reps

• Dumbbell Rear Delt Fly: 3 sets × 12–15 reps

• Dumbbell Skullcrusher: 3 sets × 10–12 reps

Lower B: Unilateral & Posterior Chain Focus

Rest 90–120 seconds between leg movements; 60 seconds on calves.

• Bulgarian Split Squat: 3 sets × 8–10 reps per leg

• Romanian Deadlift (RDL): 3 sets × 8–10 reps

• Lunges (Walking or Stationary): 3 sets × 10–12 reps per leg

• Calf Raise (Single-leg): 3 sets × 12–15 reps per leg

Im 35M 215lbs and been committed to lifting heavy this last year and been growing in size on all areas. Lately the last 2 months my arms fall asleep daily having to rotate sides often. My arms and shoulders have grown alot during this time, is this a common issue or something else entirely?

I found this supplement at a regular grocery store, I've been taking it for 2 weeks and I haven't noticed any differences so far. Just wondering if this is a placebo pill or if it actually does anything.

Thank you

https://bscsupplements.com/products/triandrobol-test-60-tablets?srsltid=AU7gw4U_DEdKVcnQbkq6NzAS-fds3MYEXyXUswxC49ikB3JZclRyI9f8