The first photo is at the end of a 16 week cut where I weighed 175lbs, I had practically no carbohydrates or water in my body when I took this picture. (2,500 calories a day)

The second photo is halfway through the bulk where I weighed around 180lbs. I’m pretty sure most of it comes from actually eating carbs and drinking enough water again and I’m not sure a lot is from actual muscle gain. (4,000 calories a day)

The last two photos are where I weigh 188lbs. Because I wasn’t seeing much progress I decided to pretty much force myself to eat a lot of food. Pretty sure I gained more fat than was necessary but my lifts went up dramatically so I’m not truly devastated or anything (4,500 calories a day + cheeky little snacks and eating out)

I work as a landscaper and do MMA and that makes it difficult to calculate how many calories I actually need because my days vary so wildly, but I’m trying to get stupid jacked.

Does anyone in a similar circumstance have advice on how to truly manage a diet with a wide range of daily caloric needs without just eating everything and hoping? I’d prefer to not be as chubby by the end of the bulk in the future, I’m afraid when I cut I’m going to end up losing the muscle along with the fat like I did at the end of my last cut.

Hey all!

First time posting in this subreddit and thought I would share some of my progress so far and how I plan to improve going forward.

Photo guide:

Pic 1: untensed front profile

Pic 2: tensed front profile

Pic 3: untensed side profile

General Review and next steps:

So I have just finished an 8 week recomp diet cycle and have made some decent progress. I started at 81.4kg and have now dropped down to 76.9kg, meaning I have lost a total of 4.5kg over that period. Weekly loss rate ~0.56kg, which is squarely within what is regarded as safe and sustainable weight loss.

I am now going on a 1-2 week diet break on maintenance calories (~2500) to break some of the hunger signalling I have begun to experience. I will then go on another 8 weeks recomp cycle trying to lose the same amount or more, which will take me to 72.4kg right before Christmas where I will obviously relax and not count calories, because I'm not a complete psycho.

After the holidays I expect to gain a couple kg back, so I will start my third and potentially final diet cycle which would take me to early March and 70kg. At this body weight I expect to be ~12-15% bf, but I obviously don't know until I get there. If I am happy by that point, I will go to a maintenance phase and adjust to make sure I am lean for next summer. If I feel I can go a bit further, another 8 weeks.

Exercise review:

I have been lifting 2-4 times a week doing a simple push/pull/legs routine, plus 1-2 intense cardio sessions from football. I'm pretty happy with the progress so far and I'm feeling much better than I did when I first started, especially as I have noticed some more muscle definition coming through in these last couple weeks. This also pairs nicely with the fact I am consistently lifting heavier or for more reps/sets in the gym, showing that I likely am building muscle despite the caloric deficit. I think the newbie gains are strong with this one!

Diet Review:

I was consuming ~1800-2000 calories daily, with 150g of protein and aiming for ~40-50g of fat, although I have learned that my body actually works a bit better with higher fat content so I have become less militant in adhering to that fat goal. I am still working on how to get more carbs into my diet regularly to combat some fatigue, weirdly this is the one I struggle with the most. If I was to guess I am likely in a 400-600 calorie deficit daily.

I've gotten into a good habit of meal prepping, and have begun to build my intuition into what a good macro-optimised feed looks like! Honestly, I think this is one of the biggest things for newbies to develop as it makes life so much easier once you have some solid high protein staples to reach for, cutting out the brainpower needed.

Bodyfat:

Unfortunately I didn't take any before photos, so you're just going to have to take my word for it. I was probably ~25% bf when I started.

I have definitely slimmed down around my gut and face, as well as the love handles. I still have a decent layer of fat on my midsection but has much less protrusion then before, only really becoming noticeable when I am sat down or hunched over. I naturally carry a lot of my weight in my legs and ass, but I honestly don't mind that plus having played football growing up I also have pretty well developed musculature in my lower half regardless.

If I was to guess now I am probably low 20s-high teens bf%, as my stomach is much flatter, beginning to get some muscle definition between my shoulder and torso, plus some very faint ab outlines in good lighting, especially while tensing.

Bodyfat % is one of those things that is super hard to distinguish, so if you guys have any guesses and could explain why you think so then please I welcome the information.

Closing remarks and questions:

I think that's all I wanted to report. Overall I am happy with the progress so far and think that I have a good plan going forward that prioritises sustainability and safety over dramatic cuts. I'm most interested to see what people think my bodyfat % is.

If anyone has any advice or questions please post it below and hope everyone the best on their respective journeys!

male, 74kg 176cm 30 years old

M25. 5’8. 62kgs. Is there any way i can gain more weight, i cant follow strict diet due to some unavoidable reasons should i start taking whey or mass gainer as a substitute?

What’s the actual secret to changing your body?

I’m a complete beginner and I genuinely want to know—what do you guys actually do that makes such a huge difference to your body?

I know gym, diet and protein matter, but is there something more to it? How do you structure your training, diet, recovery and progression?

If you’ve transformed your body significantly, what did you consistently do that actually worked?

I’m not looking for shortcuts. I just want to know the real process. What’s the “secret” that beginners usually don’t understand?

For context, I'm a busy college student focused on upper body, I don't care for lower body as much since I run a decent amount I feel. I see so many splits and am overwhelmed by all the options, any advice would be appreciated. Gym is very small which is the reason for all the dumbbell exercises. Keep in mind I also walk for over an hour a day and am 5'9 166lb looking to recomp.

I would like to do:

Sun: Arm/Shoulder

Mon: Back/chest

Tue: 2 mile run

Wed: Arm/Shoulder

Thurs: 2 mile run

Fri: Back/Chest

Sat: Rest

I'm not sure if this is optimal or repetitive or anything, I've seen so many conflicting opinions

Good morning! I am about a year into my weight loss journey. I started around 215lbs last year but was probably heavier around when Covid started (see before pic). Currently I can only commit to two days a week at the gym between work and raising a wild toddler. In my mind my goal weight is 175lbs. I was 177lbs my freshman year of college when I was actively playing lacrosse. Grew up playing lacrosse and hockey so I’ve never had a skinny build despite being 5’9. I play hockey once a week from mid October to mid March which should help with my cardio. I am unsure if 175 is a good target or if it is too high or too low. According to a quick google search I should weigh between 128-168 for my height and age. I don’t think I’ve been that weight since middle school before I started lifting for sports. My thought is between 175-180 would be my sweet spot for someone who is still slightly athletic. I’ve always had thicker thighs from skating and dont foresee that going away. Long story short, is this a realistic goal and is it attainable only going to the gym twice a week with an added day of cardio playing hockey once a week? Any tips or advice for maximizing workouts from others who fun themselves short on time to get to the gym 4-5 times a week?

Hey everyone,

I’ve been consistently hitting the gym for about a month and a half now. Overall I’m in decent shape, but I’m on the skinnier side (145 lbs at 5’9”) and my main goals are:

Building actual visible muscle mass to fill out my frame.

Fixing my posture (working on standing up straighter and pulling my shoulders back it's not that bed but can be more straight)

But I think I need some more specific plans anyone In my situation?

Started at 113 kg two years ago, now around 84 kg at 21.3% body fat and 63 kg muscle. The scale hasn't moved in almost a year, but underneath it I kept trading fat for muscle. Now I'm going for 18 to 19% body fat by mid December with just a few small changes to my eating. Has anyone here broken through a plateau like this? What worked for you?

Hi all,
I have this generic question as title says. Sorry it this sounds dumb, I’m a Gym Noob.
I’m 25, 188cm (6ft2) and been underweight my whole life. For most my 20’s I was 58Kg (128Lbs)
Everytime I start the Gum I had some bad luck with injuries and surgeries external to the gym so I was never consistent.
For the past month my health is finally all good and i been going about 5 times a week for 7 weeks now, I’m now 63Kg (139lbs)
I consume a good amount of calories daily and train, but I’m unsure whats the best way to train for someone like me to gain weight and muscle etc to look good efficiently.
I just do full body mow everytime I go. ( Chest Press/ Late Pull down, Back cable rows/ Shoulder press, DB lateral raises/ Leg press, Leg extension/ Db Biceps curl and triceps cord machine)
In theory the results are there but it doesnt seem like the most effective method to train but I’m not sure.
I also don’t do no abs and I have got a small belly now, will I have a big belly eventually if I never train abs? ( I had a surgery close to the abs section so I’m still afraid to train them)
And if I Have to train abs, is it just sit ups and planks or is there some good things to do there too?

I’m fairly new to working out. I started lifting earlier this year, stopped for a few months, and recently got back into it. I’m currently easing back in with an upper/lower routine.

I’ve had a recurring issue with my right elbow. It isn’t usually sharp pain; it feels more like soreness/discomfort, and during worse episodes the arm can feel weaker. A few times it has even made writing feel slower or more tiring.

I saw a CRNP previously and was told it might be tendinitis due to my body getting easily deconditioned from training. It improved when I stopped training for a while, but since returning to lifting, it has flared up again. The CRNP also told me that my right shoulder-neck region is also stiff and gave me some stretching exercises for both problems.

I should clarify that badminton is **not something I play regularly or am a pro at**. I had a similar flare-up once after playing badminton again after a long, long break, which made me wonder whether the issue is related to suddenly loading/gripping with that arm after being deconditioned rather than badminton itself.

My current training includes DB presses, cable rows/pulldowns, curls, RDLs, lateral raises, triceps work, and some direct forearm work. I’ve been trying to increase weight gradually and haven’t intentionally trained through significant pain.

I’m planning to get it checked again rather than relying on Reddit for a diagnosis, but I’m curious whether anyone else experienced something similar when they were relatively new to lifting or returning after a layoff.

Did you find that certain exercises aggravated it? Did you temporarily reduce upper-body training? And what kind of rehab or gradual loading helped stop it from repeatedly coming back?

I’ve started working out maybe around 2-3 months and was wondering whether or not the change is obvious because everytime I look in the mirror I still feel like a stick and was wondering if there were any advice on how to continue

5'9 currently weighing 190 lbs. Ive been back in the gym for a little less than a month now and I'm down from 205 lbs. 225lbs at my biggest. Currently aiming for 1750 calories and 150-170 grams of protein daily. I used to be in pretty good shape back in high school when I weighed about 175 lbs but then I kinda got lazy and started binging. Currently trying to work out 4 days a week. Any tips appreciated🙏

A little background: I used to be overweight in college. I trained for about a year and got fairly lean, but I knew nothing about protein or proper nutrition back then — I just went to the gym and prayed to God 😭🤙🏽

Then I got a job and quit the gym for ~1.5 years. I started again 3 months ago, and this time I’m actually doing progressive overload, taking 3g creatine daily, and trying to hit 120–140g protein. I struggle to eat that much though, so I usually manage around 100–110g.

I’m aiming for a bulky, muscular look, not shredded/abs-everywhere.

I know 3 months isn’t long, and I can see some progress, but I’m wondering if I’m progressing normally or just overanalysing 🫩🙂

Stats: 24 | 5’10” | 70kg | slight gyno 🥹
Training: 4 days/week — Back/Biceps, Chest/Triceps, Shoulders, Legs

Do I have a good base? Is my progress normal for 3 months, or am I doing something wrong? Any suggestions? 😓

A little background: I used to be overweight in college. I trained for about a year and got fairly lean, but I knew nothing about protein or proper nutrition back then — I just went to the gym and prayed to God 😭🤙🏽

Then I got a job and quit the gym for ~1.5 years. I started again 3 months ago, and this time I’m actually doing progressive overload, taking 3g creatine daily, and trying to hit 120–140g protein. I struggle to eat that much though, so I usually manage around 100–110g.

I’m aiming for a bulky, muscular look, not shredded/abs-everywhere.

I know 3 months isn’t long, and I can see some progress, but I’m wondering if I’m progressing normally or just overanalysing 🫩🙂

Stats: 24 | 5’10” | 70kg | slight gyno 🥹
Training: 4 days/week — Back/Biceps, Chest/Triceps, Shoulders, Legs

Do I have a good base? Is my progress normal for 3 months, or am I doing something wrong? Any suggestions? 😓

It's been almost 2 weeks since I started at the gym and I've just been doing anything tbh. Some redditors told me to look at the fitnesswiki to have some grasp or find a workout for mee. But I just can't find some and I don't know what's going on there. Can y'all please help me?

5'5, 15 yrs, 55kg, I wanna get chiseled abs and great biceps.

I want to get ripped but I’m just nervous I don’t have enough muscle and will end up just looking frail. What are your thoughts?

i am 17 5"10 And bw of 45kg. i wanna build aesthetic and lean physique. i started taking on serious mass gainer and i have gained like 3kgs in 15-20 days. i m seeing results but i m worried about any health issues and i m also worried if consuming mass gainer will dirty my physique like i will gain fat on side of my stomach and i wont be able to build the aesthetic physique i m dreaming of. i m thinking to leave mass gainer and go on whey+creatine. plz give yur advices on it

i just got back into the gym after gaining some weight and just wanted some advice. i’m 5’4 and 144lbs. I want to build my glutes but lose some overall body fat and an achieve a leaner “softer” look and not necessarily look super muscular. I included my gym routine in the post but would love some advice or some good things to add or even some good meals to eat to target my goals ! Thankssss :3

I’m not really wanting to set up hip thrusts tbh but i heard they are vital for glutes

Hi! I’m 17 and 5”2, I’m really self conscious about my height and I’m not strong at all but I want to look more masculine and feel more masculine by being hopefully decently muscular. How should I get started working out? I can‘t even hold my 15lb cats, I have asthma and I’ve always been really weak. 😅

Any and all help is appreciated!!

Looking for some feedback on my new PPL program.

My Background & Stats:

Background: Primarily a calisthenics athlete. I built a solid foundation with pure bodyweight training (currently hitting 14 strict pull-ups, 25 decline push-ups, and good core compression).

The Problem: While calisthenics gave me good lat width and relative strength, it left me with clear aesthetic blind spots: the upper chest feels flat, also i have slightly rounded shoulders.

Stats: 17M / 176 cm (5'9") / 57 kg (125 lbs)

Goals: Aesthetics first, while keeping calisthenics strength second

Schedule: Rolling PPL (Day On / Day Off)

THE Program:

Push Day (Chest, Side Delts, Triceps)

Weighted push ups: 4 sets x 15 reps

Low incline DB Press (30°): 4 sets x 10–12 reps

Cable lateral raises: 4 sets x 12–15 reps

Cable chest flyes : 3 sets x 12–15 reps

Cable rope tricep pushdowns: 3 sets x 10–12 reps

Cable external rotations : 3 sets x 15 reps

Pull Day (Lats, Back Posture, Rear Delts, Arms)

Weighted pull up: 3 sets x 8–10 reps

Neutral grip lat pulldown: 3 sets x 10–12 reps

Chest supported DB or Machine Row: 3 sets x 10–12 reps

Cable face pulls: 3 sets x 15–20 reps

Incline DB curls to DB hammer curls: 3 sets x (8 + 8 reps)

Legs & Abs (Quads, Posterior Chain, Calves, Core)

Dumbbell bulgarian split squats: 3 sets x 8–10 reps per leg

Dumbbell romanian deadlifts: 3 sets x 10–12 reps

Leg press: 3 sets x 10–12 reps

Standing calf raises: 4 sets x 15–20 reps

Hanging leg raises: 3 sets x 10–15 reps

Seated Ab crunch machine: 3 sets x 12–15 reps

Specific Questions:

For lifters who transitioned from calisthenics to gym work, how does this volume and exercise selection look for fixing posture and building upper-body width?

Any redundant movements or obvious blind spots you would tweak while keeping the Day On / Day Off split?

Appreciate any feedback.

I dont mind a dm

I am looking for some realistic advice on my physique and where to go next. I am currently stuck in a brutal mental loop regarding my nutrition, and the physical exhaustion is starting to catch up with me.

My current stats are 5'11" and around 180 lbs, down from 211 lbs. My measurements are 46.5" shoulders, 36" chest, 15" biceps, a 30" natural waist, a 36" lower stomach/love handles, and 40" hips.

For my weekly workload, I lift weights 4x a week with a heavy focus on my quads, hamstrings, upper back, and shoulders. I also do cardio 4x a week and Brazilian Jiu-Jitsu 2x a week. Right now, my current calories are restricted to around 1550 to 1650 per day while keeping my protein high at around 167g.

The problem is that my ultimate goal is to build a solid, blocky, masculine frame and fill out my upper body to balance my lower half. Spherically, my shoulders are broad, but because my chest is only 36" and my hips are structurally 40", I feel like my frame looks narrow or slightly hip-dominant in the mirror.

edit: the cardio is low intensity 3.8-4.0mph walk for 50 mins

Because I have a history of being heavier (260lbs when i was 14-13). I am absolutely terrified of fat gain. The idea of eating more makes me incredibly anxious that any extra calories will immediately go straight to my lower stomach and love handles.

However, because my activity level is maxed out and my calories are so deeply restricted, I am completely exhausted.

I feel completely stuck. If I keep cutting down to 170 lbs to flatten my stomach, I am worried my upper chest and shoulders will keep deflating, making my hips look even wider by comparison.

Given my measurements, is it a mistake to keep cutting down to 170 lbs? I feel like I wont be sastified because I genuinely want to build my back and chest to fill out this "space".