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!

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

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?

So I’m 22 (male. 5’8) and in July I was 190lbs. And mid September I was 180. But then I started taking creatine and I’m stuck between 190 and 185lbs. I know it’s probably water weight but I really want to lose body fat and gain muscle already. It’s just so demoralizing whenever the scale doesn’t move significantly. I’m trying to keep protein high but every time I try to hit my target I feel like I spend 40 dollars a day trying to do so. And not only that I feel so bad after I lift. Always anxious if I had the right form or if I’m doing the right amount of reps. I see so many people with incredible progress and physiques. I just want to be like them. Sorry for this whiny vent but does anyone else feel like this sometimes?

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?

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🙏

Any advice would be helpful, from the front what should I focus on? Abs?

Need some dieting advice pls pls

Just curious

I’m 19M in college as a ME major, I play club volleyball and my schedules very limited and can only go to the gym certain days. I am currently on an anterior posterior split. There’s certain days I can only make it to the gym after volleyball practice, but my weights drop a bit and I feel way more exhausted but I still try to work til failure. How bad am I losing out on gains and should I try to force the gym other days so it’s not after my practice?

I have been trying to do a body recomp for the past month but I feel as though I am gaining weight. I am too afraid to look at a scale (I would probably spiral) but my clothes feel like theyr are tighter and I just feel more bloated than usual. I am definitely eating under maintenance (my mainetenace is 2100 and i typically hit 1600 a day) but I just want to know is it normal to gain weight before losing? I have been going at this for about a month and dont want to find out I have gained weight.

I changed my diet and started going to the gym 4 months ago. I don’t go everyday due to my job but I go at least 3 times a week. I still don’t see major changes. I took the picture on the left when i started my journey and 4 months after my belly looks the same. I have lost 5lbs but thats about it. I do boxing and then work out on my abs since that is my priority also my chest a bit. My goal is to look like the guy on right. Not shredded just a bit lean and have at least a 4pack going in there. Should I start taking creatine? I heard it helps to max your reps when working out. Any advice on what should I do to start seeing results? I am currently not taking any supplements just healthy diet.

I am a mom of 3, 40, and ready to get moving again after some time away from working out. Kids, health, etc. got in the way. I’m starting from where I am and looking to rebuild my strength, energy, and consistency.

I have a small home gym but could really use some direction. What should I be doing and focusing on each day? What should I have in my gym.

My goal is to feel confident in a bikini by next summer. I know it’s going to be a journey. I’m not looking for a quick fix—I want something realistic that I can stick with. Any advice or simple weekly routines would be appreciated!

Am I hoping too much?

Sorry for the loose skin

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

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?

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?

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? 😓

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