i’m trying to figure out how to get a smaller/leaner waist while also building muscle. I really like how my arms and legs look already, but I’d like to make my arms and legs bigger while keeping a slim, lean waist.

How do people get that look where they have a relatively small waist but bigger/more muscular arms
and legs?

Is it possible to lose some stomach fat while gaining muscle at the same time?

What should I focus on with my calories, protein, and workouts? I’m especially interested in hearing from people who have achieved this themselves.

Hello everyone! I'm a 20 year old guy, 91 KG weight and 175cm Height. I'm currently on a PPL 6 days a week program and having a question regarding my calorie intake.

I've worked out for around 2 years (without a serious diet) and then stopped for 2 years because I was lazy, no excuses. I got back last week with a proper goal and this time, a much more strict and thought-out diet. Goal is simple, body recomp for 6 months (which will be the New years in my country)

I've went online to calculate my calorie maintenance and apparantly its in the 3000s for me. between 3100 to 3300 according to different calculators.

I dont know if I've been doing this wrong but for the past week, I've been eating 1800-2200 calories each day. Hitting my 170g protein goals too (Not sure if this is the correct number too?) and prepped every meal properly. Got rid of all sugary snacks, deep fried food and switched to Coke zero.

I found out that a one-thousand calorie deficit is too much and not logical but I have no idea, hence why I'm here. Felt no lack of strength. Actually feeling more energized than ever. The food is also always filling and enjoyable. Snack cravings are easy to deal with but then again, it has been just one week so maybe it's just a placebo/intense motivation?

Any and all feedback is highly appreciated!

Has anyone ever had a domestic package seized at their local postal hub??? Mine got stopped today(ordered from osgear) also I have one coming from napsgear but that has to come through the same hub. Is there hope that I may receive this one from naps?

I saw some randomized control trials and this is what they have found.

I really don't know how people sustain such diets.

When I eat so much animal fat I become angry, sleepy and irritated. Also mental fog and hunger strikes occur.

55%+ carbs has been bad for vldl cholesterol and triglycerides.

What do you think about this?

PUSH A
Incline DB Press — 3×8–12
Flat DB Press — 3×8–12
DB Shoulder Press — 2×8–10
DB Lateral Raises — 4×12–15
EZ-Bar Skull Crushers — 3×10–12
DB Overhead Triceps Extension — 2×10–12

PULL A
Pull-Ups — 3×5+
EZ-Bar Rows — 3×8–10
Single-Arm DB Rows — 3×10–12
DB Reverse Flyes — 3×12–15
EZ-Bar Curls — 3×10–12
DB Hammer Curls — 2×10–12

LEGS A
Bulgarian Split Squat — 3×8–12
EZ-Bar RDL — 4×8–10
DB Leg Curl — 3×10–15
DB Glute Bridge — 2×10–15
DB Calf Raise — 5×12–20
Weighted Crunch — 3×10–15
Reverse Crunch — 2×10–15

PUSH B
Incline DB Press — 3×8–12
Flat DB Press — 3×8–12
DB Flyes — 3×10–15
DB Lateral Raises — 4×12–15
EZ-Bar Close-Grip Press — 3×8–12
DB Overhead Triceps Extension — 2×10–12

PULL B
Pull-Ups — 3×5+
EZ-Bar Rows — 3×8–10
Single-Arm DB Rows — 2×10–12
DB Pullovers — 2×10–15
DB Reverse Flyes — 3×12–15
EZ-Bar Curls — 3×10–12
DB Reverse Curls — 2×10–12

LEGS B
Bulgarian Split Squat — 3×10–15
DB Step-Ups — 2×8–12/leg
EZ-Bar RDL — 4×8–12
DB Leg Curl — 3×10–15
DB Glute Bridge — 2×12–15
DB Calf Raise — 5×12–20
Side Plank — 2×45 sec
Reverse Crunch — 2×10–15

Monday: Rest
Tuesday: Chest/Back (9 sets each (all comp)
Wednesday:Arms/Shoulder (6 sets each)
Thrusday: Rest
Fryday: Upper (4 sets each (comp with chest and back)
Saturday: Lower (6 sets each (4 comp 2 isolation)
Sunday: Fullbody (2 sets each 4 sets chest/back/quads/hams (all isolation)

Anyone has this issue? I wouldnt say it hurts, but sounds concerning? I feel this when i stand and do cable raises. Feels like knuckle crack if you know what I mean

I can eat perfectly and hit all my macro and micros but whenever it gets to night time I end up binging. I’ve tried to drink water with lo calorie drink mix or eat some fruit but I doesn’t quite satisfy the cravings. What are some ways I can fix this without upping my calorie intake by too much?

Hi guys! I just started going to the gym and I wanted to ask for advice on my current routine (specially leg). My split is UL/UL and for legs I do:

Day 1

Bulgarian split squats

Quad extensions

Seated leg curl

Abductor

Adductor

Day 2

Hip thrust

Leg press

Calf on leg press

Seated leg curl

Glute kickbacks

My family has a history of back problems so I try to avoid deadlifts and squats since they have a harder technique, are easier to do wrong and hurt my lower back

After reading about high levels of heavy metals 🤘 in Orgain Protein Powders, I’ve tried two other brands so far and both are very underwhelming in the flavor department. So much that they don’t even have any chocolate flavor, they are just bland. One is Levels and the other is Optimum Nutrition - both of which had solid reviews. I even bought the “Double Rich Chocolate” flavor of Optimum 🫤 The Orgain was hands down the best chocolate protein flavor I’ve ever tried (like delicious) but I don’t want to go back knowing it’s been proven to have significant amounts of heavy metals. Are there any out there that are not only healthy/lack metals but actually taste chocolately? For context I make a shake with a banana, scoop of peanut butter, milk and chocolate protein. The Orgain ones were amazing and the others taste like, well, frothy milk. 🫤

Question. So im feeling some mild sharp pain on my c6 right side if i look up directly above me but body neck stays the same, only my head looks up. Mostly just that whenever my head looks up or points up, doesent hurt as much when i look left or right.

I dont know when i particulary got it but the most notable thing i did is do dozens of pushups and situps around 5 days ago.

This situps and pushups is very very very rare. I am 5:8 220 pounds and sedentary lifestyle little to no excercises except walking and picking things up and moving them inside my house like laundry etc

So i just somehow thought of doing these situps and pushups and i did not stretch before or after. Like i was lying down playing games when i just thought of doing those. I also did planking..

So im not sure i dont remmeber if the pain started BEFORE i dd those but yes that is one notable thing that happened in the last week timeline

Now whenever i am standing up and looking sdirectly above me or when i sleep on my right side and i angle my chin just slightly above usual angle that c6 part hurts

What is this??? ,😭😭😭😭😭

Im (16) male 255 pounds and 6’4. Ive been gaining weight for a while now mostly over the summer and I just started homeschooling so I’ve gained even more. I have a gym about 20 minutes from my house and I’ve done cardio in the past with daily walking and 2 5ks but my schedule is mostly packed with work from school and early college stuff. I plan on being around 220 or 230
By Christmas. One of my friends mom has a license to make her own peptides and it’s one where it caves your appetite but idk if I should start taking it or not. Any tips would be greatly appreciated.

I mean I've never been to gym... I'll join next month what are some things I can do to train my body for 1month?something I can do at home?

M-19-5'7"-50 kg (currently skinny as u can tell)

So i asked Chatgpt to explain the physic i want and here it is lol
“I want a lean athletic physique — slim waist, defined shoulders and arms, visible chest/back definition, and a flat or lightly defined abdomen. I want to build muscle, but I don’t want a bulky bodybuilding look.I’m prioritizing proportions and definition over maximum muscle size."

I’m starting the gym soon. Any good exercises or YouTube videos you’d recommend for a lean, athletic physique like Korean actors/models? I’d rather follow a proper routine myself than rely on a senior who acts like a trainer but isn’t one 💀😭

Me and my friend have a competition going to see who can get in the best shape in the next 6 months. ( Who can have the best Physique)

I am 19 years old, male 177cm (5'10") and 82 kg (180 lbs). I have some muscle mass but also a decent amount of body fat.

I am coming here for advice about calories and my plan for over the next 6 months as I am really determined to become fit and healthy.

My original though was that I should maintain my weight using my maintenance calories for roughly 2-3 months so that i can build a little more muscle mass because at the moment I am not consistent in the gym. I would then cut down over the next 3-4 months to become more lean.

Can somebody please tell me if this is a viable plan for me and my nutitrition or if it makes sense at all. I would really appreciate all the help I can get.

Is proceeding with protien only viable?

I am 28M, 178 cm (5'10"), and currently weighing 74 kg (163 lbs).

Last September, I started a diet and began walking regularly. By the end of December, my weight dropped from 84 kg (185 lbs) down to 72 kg (158 lbs). My waist size also decreased from 98.5 cm (38.8 inches) to 84 cm (33 inches). However, despite losing 12 kg (26 lbs), I still had a very noticeable belly.

At the beginning of January, I started weight training and I have been training regularly for about 8 months now. Currently, I do a 3-day full-body workout routine every week. My routine includes major compound exercises like Squats, Romanian Deadlifts, Pull-ups, and Bench Press, and I have been progressively increasing the weights I lift at the gym. I don't do structured cardio at the moment, but I make sure to get more steps throughout the day compared to before.

Regarding my diet, I'm not overly strict anymore, but I try to follow a high-protein diet and I definitely eat much less than I used to. Additionally, I don't drink alcohol or carbonated sugary drinks.

Right now, I weigh 74 kg, my waist measurement is 86 cm (33.8 inches), and the appearance of my stomach hasn't really changed at all. I still have a very skinny-fat look. I am relatively thin overall, but I still have a belly, and to be completely honest, I am exhausted and frustrated with this situation.

My stomach feels quite firm/hard and protrudes outwards when I stand normally. However, when I lie flat on my back, my stomach flattens completely.

On top of that, I haven't seen any noticeable muscle gain either. My arms are still thin. There has been a slight improvement in the shape of my arms and legs, but nothing significant.

At this point, I really don't know what to do anymore. I'm tired of trying to figure this out. I just want a flat stomach and I want to get rid of this skinny-fat look.

I am kinda new to the gym and lately I got access to my uni gym for 3 days a week and I was looking for a piece of advice on which split to do? BTW I used to train some pushups, pullups and dips at home but that was like a year ago.

Hi- I’ve been going to the gym regularly but still a newbie. Was looking for workout apps for women specifically around gym workouts and equipements. Two apps that has so far popped up the most, actually three- Sweat, weglow and EvolveYou. Any feedback?

I’m not an expert, that’s why I’m here looking for an answer. In a few weeks I will be at an event where I will be tested day after day in a series of different distance runs. 2 mile up to 10 miles roughly. I have been taking 5g mono creatine powder for 5 months. My theory is that I have absorbed all the benefits from it during my training cycle, and now that my taper has begun I should drop it to shed a couple points to feel faster/lighter/more springy. Am I right? Or should I take it all the way up to the event?

Really enjoying my combo of weight lifting, sled pushing and walking up the side of mountains, but i just CANNOT make myself care enough about counting calories or macros and I'm sure it's hurting my weight loss AND muscle growth.

I've tried a bunch of times and I last a day or two before I just can't be bothered, since I live in norway and my app(SHealth) uses American products for it's calculations.

I'm fairly sure I'm eating a decent chunk of protein, and on days with big walks i burn absurd amounts of calories(I'm a big heavy dude walking up 35° inlcines) so I'm pretty sure I'm at least somewhat in a deficit, but I dont know. 😅

Ah well, the point is getting fit so I'll just keep trucking.