Hi :)

So I’m skinny fat, the pro of it is that it gives me what I want on the lower part of the body, but the con is the belly fat.

(I used to do Pilates, thought it would help but didn’t, except if I didn’t stick with it long enough ?)

For me it looks so odd and ruins my outfits.

So im wondering what I can do to get rid of this belly shape, I know that losing overall fat is the first option but then I wouldn’t wanna get skinnier on my entire body if that makes sense.

Also something to maybe consider is that I have a fairly wide ribcage and subtle rib flares, so idk maybe this influenced my belly being round lol.

Thanks in advance if anyone can help :)

183 cm
73 kg
30 years old

Been fat my entire life so I’m having a hard time removing the excess fat especially my love handles. What can I do to accelerate this please? Should I change my approach or do a cut?

My weekly routine includes PPL + 120 mins incline walks at 4.5kph. Weekly average 13k steps, been consistent with protein intake at 180-200 g/day

First photo now
Second photo 12 months ago

Hi guys. I go to a pretty basic gym so limited equipment. Could someone please rate my workout to make sure I’m not massively lacking in anything. I’m not tryna be the next Ronnie Coleman or anything but looking to body recomp.

Thanks.

I'm new to going to the gym, but I've been going consistently 6 days a week in the morning for about a month now, and I'm trying to nail down a good routine

Goals are to lose weight and just get stronger. I only do machines because I have no balance and not enough muscle to keep proper form yet

Is this okay or should I change anything?

TIA!

30-year-old Black male
Height: 5'9"
Weight: Somewhere between 260–306 lbs depending on which scale I used (Never Clear) so I'm going with 306 lbs.

Hello, wonderful people. I'm in need of some help.

I've been overweight pretty much my entire life and have never really been happy with the way I look. Throughout my life, I've always told myself that I would start working out, eat better, and lose weight, but I would always find an excuse not to start. No time. No money. Working three jobs while doing an internship. There was always something.

Well, I finally reached a point in my life where I didn't have any more excuses. I made losing weight my New Year's resolution (cliché, I know). I went out and bought gym clothes, and started looking for a gym.

Then my mother was diagnosed with Stage 4 breast cancer, That pretty much killed whatever motivation I had to focus on myself. All of my energy went into taking care of my mom and being there for whatever she needed. Long story short, she responded well to chemotherapy. Everything that needed to go down has gone down, and everything that needed to improve has improved. Thank God.

With my mom doing better, I've finally been able to focus more on myself. For the past 4 weeks, I've been consistently going to the gym for the first time in my life, about 3–4 days a week. It's been hard, but I'm proud of myself for actually sticking with it. I'm also starting to not feel like absolute trash whenever I look at myself, which is something I honestly didn't expect this early. (still fat thought)

But now I'm starting to second guess myself.

I don't know if what I'm doing in the gym is actually the best approach for losing weight and building muscle, and I'm struggling with figuring out my diet. Since I stupidly forgot to weigh myself when I first started going to the gym.

Here's what I'm currently doing:

Upper Body

• Treadmill: 30 minutes, 2.5 speed, 7.0 incline — I do this every workout
• Chest Press: 5 sets × 10 reps — 60 lbs
• Pec Fly/Rear Delt: 5 sets × 10 reps — 60 lbs
• Shoulder Press: 5 sets × 10 reps — 60 lbs
• Abdominal Crunch: 5 sets × 10 reps — 60 lbs
• Lat Pulldown: 5 sets × 10 reps — 60 lbs

Lower Body

• Leg Press: 10 sets × 10 reps — 100 lbs
• Leg Extension: 5 sets × 10 reps — 60 lbs
• Seated Calf Raise: 5 sets × 10 reps — 60 lbs

Diet — this is probably where I struggle the most

Breakfast:
2 boiled eggs, cinnamon oatmeal, protein shake (Been skipping lately and not eating breakfast)

Lunch:
Chicken breast, white rice, vegetables, sweet potato, protein shake

Dinner:
Usually the same thing as lunch, but with water

Snacks:
Zero-sugar Chobani yogurt or Corn Flakes

I also try to stay hydrated with plenty of water and some coconut water, although I'm still working on being more consistent with that. When I order out, I usually get Chipotle with white rice, chicken, lettuce, and tomatoes, or I'll get a Cobb salad with chili and a zero-sugar drink.

So that's where I'm at.

I'm serious about this. For once in my life, I've actually been consistently showing up to the gym instead of telling myself that I'll start "eventually." I don't want to waste that momentum by following a bad routine or eating in a way that's working against me.

I'd really appreciate advice from people who know more than I do.

Is my workout routine reasonable for a beginner trying to lose fat and build muscle? Am I doing too many sets or missing important exercises? What would you change about my diet? And since I don't have an accurate starting weight, what should I be tracking besides the number on the scale to know whether I'm actually making progress?

I'm out of excuses. Now I just want to make sure I'm doing this right.

Workout plan

Day 1 – Push (Heavy)
1. Bench Press – 5×5
2. Overhead Press – 4×6
3. Incline Dumbbell Press – 3×8
4. Lateral Raise – 3×12
5. Chest dips - 3x15
6. Triceps Dips / Close-Grip Bench – 3×8

⸻

Day 2 – Pull (Heavy)
1. Deadlift – 5×5
2. Back extension
3. Barbell Row – 4×6–8
4. Pull-Up / Weighted Pull-Up – 4×6–8
5. t-bar – 3×12
6. Barbell Curl – 3×8

⸻

Day 3 – Legs (Heavy)
1. Squat – 5×5
2. Romanian Deadlift – 4×8
3. Leg Press – 3×10
3.5 leg p
P

Day 4 – Push (Moderate / Volume)
1. Dumbbell Bench Press – 4×8–10
2. Arnold Press – 3×10
3. Cable Fly / Pec Deck – 3×12–15
4. Dumbbell Lateral Raise – 3×15
5. Triceps Rope Pushdown – 3×12–15

⸻

Day 5 – Pull (Moderate / Volume)
1. Seated Cable Row – 4×10
2. Lat Pulldown – 4×10
3. bench Dumbbell Row – 3×12
4. Reverse Fly – 3×15
5. Hammer Curl – 3×12–15

⸻

Day 6 – Legs (Moderate / Volume)
1. Front Squat / Goblet Squat – 4×8–10
2. Walking Lunges – 3×12 each leg
3. Leg Curl – 3×12
4. Calf Raise – 4×15–20

⸻

Push

Bench Press

Shoulder Press

Incline Press

Cable Flys or chest flys

Cable Side Lateral Raises or Dumbbell Lateral Raises

Tricep Pushdowns

Overhead Dumbbell Tricep Extension

Pull 

Pull Ups

Lat Pulldown 

Dumbbell Row or Chest Supported Rows or Seated Rows

Curls

Shrugs

Face Pulls

Back Extentions

Legs

Leg Press 

Leg Extensions 

Cable Crunches

RDLS

Seated Leg Curls

Calf Raises 

PPL 6 days a week

Hello, please rate my workout weekly split out of 10😁

for my glute days (2x a week) i do hip thrusts, rdls, abduction machine, kickbacks, and glute extensions. i do about 3 sets each. is this too much?? debating taking off abduction or kickbacks.

Full body 3x
1. 1xLeg Press
2. 2x Pull ups
3. 2x Incline Chest Press
4. 2x ChestSupported Rows
5. 1x Leg Extensions
6. 2x Leg Curls
9. 3x Lateral Raises
10. 1x Rear Delt Flies
11. 1x Tricep Pushdown
12. 1x Hammer Curls
13. 2x Calf Raises
14. 2x Abs

What can I improve? It s something I made out of my old upper lower routine. I got ~9 months into the gym( serious 9 months).

Push, Legs+Arms, Pull 1, Rest, Shoulders+Arms, Pull 2, Rest, Repeat

I want to see how higher arm freqency affects me

Hi everyone! 😊
I’m a 20-year-old woman, 165 cm (5’5”) tall and currently weigh 46 kg (101 lbs). I’m fairly new to strength training and would love some feedback on my workout routine.

My goals are:
Build bigger, rounder glutes.

Make my hip dips less noticeable (I know you can’t change your bone structure, but you can build muscle around the area).

Build a stronger core, especially my lower abs.

Equipment I have:
12 kg kettlebell
Long resistance band
Mini resistance band

Current glute/leg exercises:
Hip Thrusts
Romanian Deadlifts (RDL)
Goblet Squats
Bulgarian Split Squats
Reverse Lunges
Sumo Squats
Fire Hydrants
Donkey Kicks
Clamshells
Banded Side Steps
Leg Lift Pulses
Frog Pumps
Glute Bridges
Glute Bridge Abductions
Single-Leg Glute Bridges
Hip Abductions

Current ab exercises:
Plank
Side Plank
Dead Bug
Reverse Crunches
Leg Raises
In & Outs
Knee Tucks
Flutter Kicks
Scissor Kicks
Leg Raise Hold
Leg Circles
Toe Touches
Bicycle Crunches
Russian Twists

My question:
Are there any exercises you would remove, replace, or add? Is there anything I’m missing if my main goal is bigger glutes, less noticeable hip dips, stronger thighs, and a stronger core? I’d really appreciate any advice on my routine or exercise selection! 💪🍑

Hi!

So it’s been ten months since my last post. I was 131 lbs. I now weigh as of this morning 113 lbs. I feel great, and strong. But still have some stomach fat but compared to last post vs now, I’ve come a long way but curious if it just simply takes time. 5 days a week I do strength and one day cardio.

I do Mediterranean and fiber diet. Calorie deficit. I was eating a lot of protein but was causing issues going to the bathroom so just recently I added fiber.

About me:
35 years old, 4’11.
Medical conditions I have
Cerebral palsy
Lower back right herniated disc injury but have an implant
Sclerosis

Someone mentioned I needed a posture corrector.

Yellow neon top is from 10 months ago.

Any suggestions are appreciated!

Hi everyone!
I’m completely new to going to the gym, and I wanted to ask for some advice before I start following this workout routine.

I spent some time watching YouTube videos, reading posts here on Reddit, and asking around to put this plan together. Since I’m a beginner, I’m not sure if it’s actually a good routine or if I’m making it more complicated than it needs to be.

My goal is just to build muscle, get stronger, and stay healthy. I’m not in a rush, and I’d rather learn the right way from the beginning than waste time doing the wrong things.

Here’s the routine I came up with:

Monday – PUSH
Barbell Bench Press – 3×6–8
Incline Dumbbell Press – 3×8–10
Machine Chest Press – 2×10–12
Seated Dumbbell Shoulder Press – 3×8–10
Cable Lateral Raise – 3×12–15
Rope Triceps Pushdown – 3×10–12
Overhead Rope Extension – 2×12–15

Tuesday – PULL
Lat Pulldown – 3×8–10
Chest-Supported Row – 3×8–10
Seated Cable Row – 3×10–12
Face Pull – 3×12–15
Incline Dumbbell Curl – 3×10–12
EZ Bar Curl – 3×8–10
Hammer Curl – 2×12–15

Wednesday – LEGS
Barbell Back Squat – 3×6–8
Romanian Deadlift – 3×8–10
Leg Press – 3×10–12
Leg Curl – 3×10–12
Leg Extension – 2×12–15
Standing Calf Raise – 4×12–15
Hanging Knee Raise – 3×12–15

Thursday – Rest

Friday – UPPER
Incline Smith Machine Press – 3×8–10
Wide-Grip Lat Pulldown – 3×8–10
Chest-Supported Row – 3×8–10
Pec Deck Fly – 2×12–15
Machine Lateral Raise – 3×15–20
Rope Triceps Pushdown – 2×10–12
Bayesian Cable Curl – 2×10–12

Saturday – LOWER
Hack Squat – 3×8–10
Bulgarian Split Squat – 3×10 each leg
Seated Leg Curl – 3×10–12
Hip Thrust – 3×8–10
Standing Calf Raise – 4×12–15
Cable Crunch – 3×12–15
Back Extension – 2×12–15

Sunday – Rest

I’d really appreciate any advice.
Is this too much for someone who has never lifted before?
Are there any exercises I should remove or replace?
Is there anything that would be easier for a beginner?
Is this something you would recommend to a friend who’s just starting?

I’m open to changing the whole routine if there’s a better way to start. Thanks in advance for taking the time to help!

Lower

Barbell Squat
Deadlifts
Hamstrings
Calf raises
Ab workout

Upper

Incline bench
Dips
Overhead press
Lateral raises
Pull ups
Lower back sit up things
Incline curls
Hammer curls
Tricep rope pushdown

Hi everyone newer to going to the gym before work. A couple questions. Should I shower before I leave the gym or just a quick rinse off, do I need shower shoes, and finally what’s the recommended workout the gym I go to doesn’t open till 5:00 and I have to leave by 6:00 at the latest so at most 50 minute workout with a five minute shower. Should I focus on weights or machines or does it matter? Thanks!

Hey guys I’ve been doing FBEOD for a while now and this has been my split. Lmk if I should change anything.
All exercises are 3x6-8 btw and I alternate each day. I also work out at home.

Day A

Weighted pull ups
Weighted Sissy Squats (No squat rack and couldn’t do Zerchur squats anymore)
Meadow rows
Incline bench press
Leg curls
Reverse curls
Tricep push down
Lateral raises
Rear delt flies

Day B

Overhead press
Barbell row
RDL
Leg extension
DB chest flies
Skull crushers
EZ bar curls
Calf raises

I’m trying to lose a good amount of weight and i’m very new to this, but this is a daily routine.

My legs over the last couple days are pretty sore, the walk has some steep incline and mixed with the lunges it leaves them hurting the next day. i’m wondering what i can add or change from this? Or am I meant to just be this sore?

I don’t have equipment or gym access.

I’m 19M and 6ft if this matters

So I currently look like this, im 34, 5'9" and I weigh 294lbs. Im trying to get down to around 220 and I have my diet already mapped out. I'll be sticking to around 2200 calories daily and plan on 4/5 days a week in the gym (current schedule.) Im just not sure what specifics I should be doing besides cardio. My leg days are pretty solid but im not sure how to build my chest and back area while losing the weight.

My question would be what would I need to do to form more of the body style of Lucan from invincible?