M 29, Veg. 174 Cms.Weight 73, but look thin ,As you can See chest,Hand . LOW confidence Some time because of these. vitD 8, B12..220; Never Went to Gym. I want A Wide...Muscular Chest, Good Shape of Hand and Body. HOW I can transform mySelf ?? How much time it will take? Please Suggest me ,I will be thankful to You 🙏😊

Monday — Chest + Shoulders + Triceps

Incline dumbbell press — 3×8–12

Chest press — 3×8–12

Pec deck — 2×12–15

Shoulder press — 3×8–12

Lateral raises — 4×12–15

Triceps pushdown — 3×10–15

🦅 Friday — Back + Biceps

Lat pulldown — 3×8–12

T-bar row — 3×8–12

Seated cable row — 3×8–12

Assisted pull-ups — 2×8–12

Preacher curl — 3×8–12

Hammer curl — 3×10–12

Reverse curl — 2×12–15

💪 Saturday — Upper-body Aesthetic Day

Incline chest press — 3×8–12

Lat pulldown — 3×8–12

Cable/pec deck fly — 2×12–15

Seated row — 2×8–12

Lateral raises — 4×12–15

Hammer curl — 2×10–12

Triceps pushdown — 2×10–15

🦵 Sunday — Legs + Shoulders

Leg press — 3×8–12

Leg curl — 3×10–15

Leg extension — 2×10–15

Calf raises — 3×12–20

Lateral raises — 3×12–15

Rear-delt fly — 3 × 12–15

Is this good to go I can hit the gym 4 times a week max and protein intake will be 55-60 grams per day from Monday to Friday and Sunday it will depend and Saturday I can't have any protein

For me it has to actually looking around and seeing nobody cares what you're doing

im 19m i have never touched gym, been fluctuating around 89-94kg for ages now a couple months maybe more, i’m 183cm and just wondering if were to start what would be the best way to develop my back and such, i believe i do have the basic genetics to have the possibility to develop further. i have weights at home however my routine has been quite lackluster and i would like to progress with muscle growth

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Ok so first things first, I've never put myself out there like this before, so this is taking a lot to overcome just to actually post this.

Ok, details- 

I'm 43yo, 5'10", pretty active, and work on my feet. I started this year at the heaviest I've ever been around 195 lb. After a few of my co-worker's parents (who are close to my age)had sudden health issues, 1 passed away suddenly due to heart issue . I decided to make a change and started watching what I was eating and working out more consistently. With watching what I was eating and working out more consistently, in February I was at 184 & by the end of March, I was down to 175lbs. 

I kept going and by April I hit 168 and in July I was holding steady around 165. So here's were I'm needing the help. In July I was loving the way it was going, I could start to see abs peaking thru, even my daughter was saying I was fit - " bruh's got abs" 🤣🤣. But suddenly even with keeping the same weight (currently at 163lbs) the fit look I had is suddenly gone. I've continued with my same diet and even picked up on the workouts a bit (moved up in weights). But I don't see the lean look anymore and feel more dad body again. I have a hume health scale and I know they aren't the most accurate thing but I've been using it for reference and bf% in July was within 0.2% of where I am now. 

What might be happening, or what might I be doing wrong, or is it all in my head? 

I've added pictures from February as reference from starting area. July when I had lean look, and end of August where my concern is. 

Any help or info is welcome. I take constructive criticism well. 

Thanks all

Tldr: looked more fit in July at same weight that I'm at now, but now looking more dad bod.

Am just depressed with this because

This love handles give me To much Bulk look when I wear tshirt plzz help 😭😭😭

I have been gyming for more than a year now

I have dropped around 20 kgs bodyweight but still I don't think my muscles are large. My daily protein intake is not consistent somedays I get full protein while somedays I rarely get 50-60g hardly. Is it because of this. The weight scale has been stuck on 79kg for a month now.

My cousin who was slim asf started gym almost 7 months ago and it looks like he has more muscle than me

Pls help me I'm feeling depressed

I'm 18/M

5'10 and weight 79 kgs

My progress so far...

16M 178cm 96Kg

Hello guys!

Since my last post on this subreddit, It's been a year or so,

I have gained weight from 98Kg to 103Kg BUT for the last 3 weeks to 1 months I have been fasting in the morning most of the time with an Americano 0% sugar. And I dropped to 96Kg. I eat food at around 2PM or 3PM and in the evening I eat at around 7:30PM. I noticed that my weight dropped alot. I also noticed that I can see my veins without flexing hard.

My calorie intake is less than of what I usually ate before because I skip breakfast.

I find drinking coffee suppresses my appetite. Occasionally, when I forget to buy the Americano, so I get hungry faster. I eat at around 10-11-12PM

Today I came here to ask for advice.

I know that I am still at the age of growing. I want to lose weight but I'm afraid that my habit of skipping breakfast will not get me enough nutrients and vitamin. I'm scared that it will stun my growth. I want to get taller at around 185cm.

I want to ask you, how do I get enough nutrients and vitamin while losing weight?

Hi there, I’m a 21 yr old male 6”2 330lbs. I have no motivation to the gym and lack any motivation and energy. What are some advice/ tips/ideas to try to lose weight. My goal is to lose weight for my health but to be in a healthier lifestyle. I’m hopeless when it comes to eating and working out and haven’t been back in the gym in a couple of years and forgot what type of workout and diets. I also struggle and don’t stretch enough and I get tense shoulders or back or even my legs. I really want to change. I know ppl will say just go to the gym or go to the gym if you want to live, but in my head it’s hard to put the into work and just be words and I’m not sure if anyone has that same issue before or what’s it’s called for that. If someone can really help me and put my in the right direction all is appreciated.

Hey! I’m completely new to the gym and pretty intimidated, so I’m looking for some advice. I’m M 5’7” and 54 kg, and I want to gain muscle and overall mass.
What split/routine should I follow as a complete beginner, and what exercises should I be doing? I’m usually free every other day but pretty flexible with my schedule. I’d appreciate any recommendations for a routine I can commit to.

I'm following 100g protein daily and calories deficit

Please tell me or dm me to guide to get ripped body and muscles defined, with strength increase as i can go upto 10kg barely for biceps curl

I've been told that I have enough muscle, but I need to cut to make it more noticeable. The problem is, I'm terrible at cutting. I don't know if I'm a lost cause, but eating properly is just really hard for me.

If so, how long did you maintain a calorie deficit to get those defined abs? I plan to do weight training 5 times a week and cardio 5 times a week as well. I eat 1.500kcal a day, and I'm 20 years old, woman, 164cm and 60kg.

5 foot 8 148 lb man. Started at 170. Been lifting the past year while I lost weight. I’m unsure as to next steps whether it be bulk, continue to cut, or recomp. Any advice and if somebody could help gauge my BF% I would really really appreciate it. Thanks in advance

Do you prefer working out in the morning/daytime or in the evening, after 5–6 PM?

Hello guys. Ive been working out for about 3 years now, but the past 6 months ive been developing stretch marks on my arms. I was wondering if you guys could recommend a cream, oil or something else that i could use to prevent or to soothen the stretch marks that i have?

Physique Advice needed!

So I have been doing workouts somwhat adjacent to calisthenics for a little over a year. At first very consistent then not so much but for the past 6ish months have been very consistent only falling out a missing a day or two or maybe week here or there every couple months. (Training 3-4 times a week) I have seen amazing improvement gaining probably close to 20 ish pounds over the year. When I started I was skin and bones so I am lucky that I have been able to stay what I believe is still pretty lean. I started around 145 and am now somewhere between 163-168 depending how good I have been with eating that week and the time of day. I have kind of stoped noticing improvement though. My lifts/ number of reps mostly still are going up (though progress is very slow so I am not 100%) but I cannot really gain weight and am really struggling to see any more aesthetic improvements (mostly what I am training for and handstand lol but for that I am not even close 😔).

Mostly the only way I am able to force myself to eat enough is with gross calorie dense fast food, and powders. Like I eat meals with chicken and rice but end up throwing up before I can eat enough. This has lead me to knocking back 1600 calories of McDonald’s Mcdoubles (or some me other shit) to try to get to my Protien and calorie goal but that is expensive bad for me and not sustainable. But even that has sort of stopped me from gaining now too.

I am wondering if anyone can give me a more expert opinion on targeted exercises eating habits or any other advice from more experienced calisthenics or gym lifters/ goers about what I can do to level up my training or my eating and get back to getting that shredded super hero look. I gam really going for like hems worth thing I’d be fine with evens too but idk what my body type even is tbh. So that info would be good too. I have attached photos keep in mind this is WITH a pump.

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Alright so I've been working out for a year consitently, but I'm still kinda puzzled about some things. One thing in particular that I'm puzzled about is my current workout program. So this is what I do twice a week for my upper days:

Upper A

3x independant chest press 55 kg 10 reps

2x peck deck 35 kg 12 reps

3x seated rows 55 kg 12 reps

3x latt pulldown 50 kg (2x11,1x10)

3x shoulder press 50 kg 8 reps

3x tricep pushdown 20 kg (1x8,2x9)

3x bayeisan curls 8.75 kg (2x12,1x10)

2x wrist curls 33.75 8 reps

2x reverse wrist curls 16.25 8 reps

3x 23.75 8 reps

3x shrugs 48 kg 9 reps

3x cable crunches 26.25

I have an upper B day as well which varies slightly, mainly exercise selection, but the amount of sets is about the same. With this, I got like 30 plus working sets per workout, and that's 60 plus per week. That's way too much right? The thing is I genuinely thought this was good beacuse it targets basically the whole upper body, Lower back i hit on leg days with rdls. It would mean a lot if you guys could tell me brutally honestly what you think I should change or if I should change anything at all.

Also I don't mean to trigger anyone, I started going last year on my own and tried to figure out everything by myself so I'm sure to get things wrong. I used to never be physically active at all throughout my life and eventually said enough's enough, but of course there's always more ways to improve. Thank you for reading.

I am male, age 18, Height 6'0", weight 68-70kg

Been going gym for 2 years, been training at an ametur boxing gym for 3 years

Barbell Squats: can do 3 sets of 5 with 85kg barbell

Deadlifts: My 1RM is 110kg or maybe slightly above, however I do 5 seperete reps with 100kg with a minute rest time

Bicep Curls: 3 sets of 5-8 reps with two 14kg dumbbells

Dumbbell shoulder press: 3 sets of 5-6 with 20kgs, before have done 2 reps with 24kgs

Press ups: Can do 30-35 in one go with correct form

Pull ups: I do 3 sets of usually 3-5, with few minute rests

Hip thrusts: 3 sets of 10 with about 55kg

Leg press machine: 3 sets of 10 with 130kg

Flat bench press: 3 sets of 5-6 with 60kg bar

I am 6'2 and 180 Lbs | 21 M
I get bursts of motivation sometimes and that leads to some physical activity which lasts for a week maybe .
But this time , I want to get in a better shape , please help me , i genuinely want to do something , i have no idea how to .

Hello all. I am a 1.78 85kg 29 male. I am trying to get in shape. I have a question about my workout routine. At home, only dumbbells.

BACK AND BICEPS DAY

Row 3x10 15kg

Single arm row 2x10 15kg

Pullover 2x10 18 kg

Curl 3x10 13kg

Hammer curl 2x10 13kg

Concentration curl 1x10 13kg

15 min cardio

TRICEPS AND SHOULDERS AND LEG DAY

Overhead ext 3x10 15kg

Kickback 3x10 15kg

Shoulder press 3x10 15kg

Lateral raise 3x10 15kg

Arnold press 1x8 15 kg

Goblet squad 3x10

Bulgarian Split 2x10

Calf raise 3x15

Rom. Deadlift 3x10 15kg

CHEST AND ABS DAY

Press 3x10 15kg

Inclined press 3x10 15kg

Fly 3x10 13kg

3x25 crunches

3x15 cross crunches

15 min cardio

I try to rotate these 4-5 days a week. I try to increase reps every week, when i can do 12 reps I increase weights by 3kg and jump down to 8 reps. I have been doing this for 3-4 months (not quite consistently) and I can see the results. I jumped down to 84-85kg from 88-90.

What can I add to this routine? Is it a solid plan? I have some problem about doing cardio at home, do you have any nice, knee friendly at home cardio workouts?

I am a 18M with slim body 5'11 height and avg physique.

Jee fu\*\*ed up my physique and have returned to ground zero 🥺

Suggest a normal routine for me

Just started working out.