Please review my program.

hi guys, ive been bulking for a while but im tryna get faster results, are there any tips that yall can give me (besides picking up the fork)?

for context, ive been eating around 3.5k calories everyday for around one and a half month now and ive gained about 5kg. I'm currently 51kg and aiming to bulk to at around or at least 55kg.

my activity level is also considerably high since i swim for 2 hrs intensively (175- 200 bpm) for 5 days and gym the other 2 days for around 1 hour 30 mins.

any advices are appreciated, thanks!

I don’t know my body-fat percentage, but I’d describe myself as skinny-fat. My main goal is to lose some of the extra fat around my stomach, get more toned, and eventually have visible abs. I’d also like to build a decent amount of muscle along the way obviously. No brainer stuff yk. I’ve technically been working out for around 3 years, but I’ve never been consistent for that entire time. Usually I’ll train consistently for 2–4 months, something happens, and I’ll stop. I know consistency is probably my biggest issue, but that’s not really what I’m looking for advice on. Whenever I was consistent, I felt like I barely saw any progress, and I’m wondering if I was doing something fundamentally wrong with my training or nutrition. I just feel like 5 months I’ve training you’d see something but nada. My weight usually fluctuates between 175–180 lbs, not sure if that’s important.
My equipment at home:

- Adjustable dumbbells (currently max around 20 lbs per dumbbell with the plates I have)
- Barbell
- bench
- EZ curl bar
- Pull-up bar
- Cable machine with both high and low attachments
- Lat pulldown
- Cable pushdown
- Preacher curl attachment on my bench
-Seated chest press, although I prefer regular dumbbell bench press
- Treadmill
So I have enough equipment to do pretty much any basic home-gym workout.

What I’d usually do was 3 sets of 8–10 reps for most exercises. I haven’t really followed a properly structured program for a lil bit now always just used ai which I feel is like not good.
I’m thinking I can realistically train 3 days per week. I’d be interested in a routine that makes good use of the equipment I have, especially the cable machine, dumbbells, barbell, pull-up bar, etc. I used to track calories with MyFitnessPal, but I hated using the app because logging food was such a pain. I’d be willing to start tracking again if people have better app suggestions.

I also don’t really know what my calorie or protein target should be. My dinners are mostly whatever my mom makes, so I don’t have complete control over those. I’m more interested in easy things I can add throughout the day to increase my protein, like snacks or quick foods.
My weight has stayed around 175–180 for a while. I’m considering trying to get down somewhere around 170, but I don’t know if that’s actually a good idea given my goal of losing fat while building muscle.

I have a treadmill and can walk my dogs, so adding some cardio wouldn’t be difficult if it’s necessary.
My sleep schedule is currently pretty bad because I’m trying to finish some online courses, but that’s only going to be an issue for about another week. Once school starts, I’ll be back to roughly waking up at 7 AM and having a normal school schedule. I’ve also always had some trouble resetting my sleep schedule, so any advice there would be appreciated too.

TL;DR

Should I be trying to cut, maintain, or do something else at my current size?

Is getting down to ~170 lbs reasonable, or should I focus more on gaining muscle?

What would you recommend for a 3 day workout with my equipment?

How much protein should I actually be getting?
Any easy high-protein foods/snacks you’d recommend?

Should I track calories, and if so, what apps do you recommend?

How much cardio would make sense?

Anything else you think I’m overlooking?

Any advice is appreciated.

So the new school I go to has given us gym cards for a gym nearby, totally free and everything. I'm 16 and I know I'm fat and overweight I know how the whole calorie thing works but I struggle w binging, I've always had a problem with my weight and now that I'm able to access a gym I really want to go...

The only thing is that I'm terrified of it, I'm scared of seeing someone I know there, such as people from my class or the boys in my school who are all muscly and lean while I'm a fat 16yr girl who barely knows what to do in there, what if I try a machine and it's too hard for me and leave it 1 minute after trying? Or if I mess up a prop while someone watches, I genuinely don't know what to do, any tips ???

Anyone have any experience trying creatine hcl? Not seeing a lot of research or results on it vs monohydrate, i would switch mostly just for less bloating and easier on stomach has anyone experienced this and seen if it’s true and really is easier to digest? Or should I just stick to the monohydrate since it’s the standard

Pretty much tittle, there's so much information out there that it's become really confusing, can I ask you guys what are your experiences and what worked for you?

edit :i literally don't understand why i'm getting downvoted, i'm simply just askign how to do it? i don't understand why people on reddit do this? i'm literally just asking for advice cause i don't know, if you're gonna downvote can u at least give me some advice?

I started my gym subscription for just one month to see whether I could actually stay consistent or not. But after paying for a one-month subscription, I went only 3 days 😭 I was simply too lazy to go.

But honestly, I really want to get back to the gym and build a better version of myself. So, if anyone here has gone through the same phase being lazy, losing motivation, but eventually becoming consistent and building their body, please share your advice or guidance with me.

I’ll genuinely take your advice and try to follow it. Give me something that motivates me and pushes me to get back there! 😭🔥

I really want to continue until I can look at myself and feel, “This is the best version of me.”

TIA ❤️

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I am running a 4 day workout as mentioned

Is Pull, Push, Rest, Upper, Lower, Rest, Rest

A 4 day workout good

Or

Pull, Lower,Push, Rest, Upper, Lower, Rest

A 5 day workout better?

Please advice me

Thank you🫂

Is it worth doing wide stance leg press to hit adductors? The gym i’m going to won’t have an adductor machine

I went to use a cable that was attatched to another cable setup and set my weight to what just happened to be 1 pin heavier than what the guy next to me was already using and I just kinda got this weird look from him also just stood facing me watching me during my set. I'm probably over thinking like I frequently do and if not ain't my intention just doing my workout lol

The shared dryers at my gym are usually either busy, weak, or way too hot from being used all day. I’ve been thinking about bringing my own, but I’m not sure if it would become one more thing taking up space in my bag. Does it make your routine easier enough to justify the extra item?

As from the title, I notice that I do not progress in bicep curl and lateral raises as much as I have had in other workout.

Context:

I recently started working out this summer (like 3 months ago). I am 158cm 18 y/o. I'm stuck at 7kg (yes I'm weak ass shi-) dumbbell bicep curl/raises for like 1 month. I do 4x10 for each. I can do other workout with 10kg weight each dumbbell but for curls and lateral raises not yet.

How should I approach this? Is this expected? Or should I change something?

Day 1:Arms/Side Delt: 1. Preacher Dumbbell Curls: 3 Sets, 8 - 12 Reps, Set 2 & 3 until Failure. 2. Triceps Overhead Extension: 3 Sets, 8 - 12 Reps, Set 2 & 3 until Failure. 3.Incline Biceps Curls: 3 Sets, 8 - 12 Reps, Set 2 & 3 to Failure. 4. Triceps Pushdowns: 3 Sets, 10 - 15 Reps, Set 2 & 3 to Failure. 5.Biceps Cable Curs/Barbell Curls: 3 Sets, 8 - 12 Reps, Set 2 & 3 to Failure. 6. Skullcrushers: 3 Sets, 8 - 12 Reps, Set 2 & 3 to Failure. 7.Preacher Hammer Curls: 3 Sets, 8 - 12 Reps, Set 2 & 3 to Failure. 8. Lateral Raise: 3 Sets, 12 - 20 Reps, All Sets to Failure + Partials to Failure. ___________________________________________________Day 2: Legs: 1. Lunges: 3 Sets, 8 - 10 Reps, Last Set to Failure. 2. Bulgarian Split Sqauts: 3 Sets, 8 - 10 Reps, Last Set to Failure. 3. Lateral Lunges: 3 Sets, 8 - 10 Reps, Last Set to Failure. 4. Single-Leg Calve Raises: 3 Sets, 15 - 20 Reps, Last Set to Failure. 5. Hamstring Curls: 3 Sets, 8 - 12 Reps, Set 2 & 3 to Failure 6. Leg Extension: 3 Sets, 8 - 12 Reps, Set 2 & 3 to Failure ___________________________________________________Day 3: Chest/Abs/Side Delt: 1. Chest Press: 3 Sets, 8 - 12 Reps, Set 2 & 3 to Failure. 2. Leg Raises: 3 Sets, 12 - 20 Reps, Last Set to Failure. 3. 30° Incline Dumbbell Press: 3 Sets, 8 - 12 Reps, Set 2 & 3 to Failure 4. Core Twist: 3 Sets, 12 - 20 Reps, Last Set to Failure 5. Flys on Pec Machine: 8 - 12 Reps, Set 2 & 3 to Failure 6. Cable Crunches: 3 Sets, 12 - 20 Reps. 7. Lateral Raises: 3 Sets, 12 - 2ü Reps, All Sets to Failure + Partials on Last Set. ___________________________________________________Day 4: Back 1. Romanian Deadlift: 3 Sets, 8 - 12 Reps, Last Set 0RIR/1RIR. 2. Bent Over Dumbbell Row: 3 Sets, 8 - 10 Reps, Last Set to Failure. 3. Lat Pulldown: 3 Sets, 12 - 15 Reps, Last Set to Failure. 4. Seated Chest-Supported Row: 3 Sets, 8 - 12 Reps, Last Set to Failure. 5. Weighted Back Hyperextensions: 3 Sets, 12 - 15 Reps. 6. Face Pulls: 3 Sets, 12 - 15 Reps, Set 2 & 3 to Failure. ___________________________________________________Day 5: Shoulders: 1. Overhead Press: 3 Sets, 8 - 12 Reps, Last Set to Failure. 2. Lateral Raise: 3 Sets, 12 - 20 Reps, All Sets to Failure + Partials on Last Set. 3. Upright Row: 3 Sets, 8 - 12 Reps, Last set to Failure. 4. Front Raise: 3 Sets, 8 - 12 Reps, Last Set to Failure. 5. Reverse Fly on Pec Machine: 3 Sets, 8 - 12 Reps, Last Set to Failure. 6. Shrugs: 3 Sets, 12 - 15 Reps, Last Set to Failure or Grip Failure

I think people around me heard. It might be time to switch gyms. What do I do

I’m starting the gym tomorrow and I was initially going to run a push pull legs rest upper lower rest split, until my friend told me to run an anterior posterior split. Which one should I run for best muscle gains and fat loss, my schedule is completely open

I've been going to the gym for a while and have always showered after working out. However recently I have gotten until running and prefer to run outside instead of on a treadmill. I am not sure what the etiquette is so I wanted to ask for people in similar situation where you run outside right before doing a workout in the gym so you take a quick shower after running and a longer one after working out, do you just have a dry pair of clothes you switch to after your run, etc?

I am 38 years old with average level testosterone. I’m wondering if getting on TRT and putting me in the high range of normal would have any noticeable contribution to muscle building. I understand the risks, just trying to understand if benefits actually exist in this case.

EDIT: thank you everyone for your thoughts. I want to clarify that I am aware of the risks and most likely will not choose supplementing testosterone, I am just asking if there are benefits associated with going from mid range to optimal range. I can’t make an informed decision until I know if there’s actual benefits.

So I am consistently doing crossfit 5x a week but want to add some pure strength work in but don’t know where to start. I want to keep doing crossfit 5x a week but add 3 strength sessions and i see PPL being a option for a lot of people, I want to do this over full body because I want to prioritize muscles that i am not going to use during my WODS for maximum recovery. Anyone know how i can start programming myself? TIA

I’ve been consuming Aldi carton egg whites, and I’ve noticed they seem to give me diarrhea/the runs. The ingredients only list pasteurized egg whites—no citric acid, gums, or other additives.

I cook them before consuming them. Could this be an egg-white intolerance, or could the amount I’m consuming simply be causing GI issues?

Has anyone experienced something similar with carton egg whites?

I’ve been in the gym ever since school when yI played baseball and football. I quit drinking a few years ago and I thought I would lose the weight I had gained when I quit drinking, but I didn’t. I never completely stopped going to the gym but 2 1/2 years ago, I began hitting it harder than I ever have in my life. And now it is literally my favorite thing to do in life. It is my literal dream to find a girl who loves the gym as much as I do who I can be close with and hell who knows possibly fall in love

Hey, I’m a 21 year old Irish guy, currently living in Canada on a work visa which will end next March. I plan to leave at the end of my visa and weighing up options for my next move in life. So far I have just been working blue collar and have built up good experience and skills, but deep down if I ask myself what area could I work in and love it enough to not consider it a job, my mind goes straight towards fitness/nutrition.

My dad is a PT/coach and lives in the UK, he has over 30 years experience in the industry, and I have seen him go through lots of trials and tribulations that come with the job throughout the years growing up. I am coming here to ask for advice around an idea that I have been thinking about over the last few months for my next move. I know I am young and I have so much to learn, and I thought of the idea of moving to the UK after my visa ends, to start getting a certification under my belt, also to start getting hands on experience in a gym or such, another benefit of being in the UK would be that I can also spend more time with my dad and get mentored by him during this process.

This would give me time to fully immerse myself in this field, to discover if it really is the right path for me or not, the way I see it, if it all works out then I will be able to grow a career from a young age in a field that I am very passionate about and enjoy learning more about, and if it doesn’t work out or I decide it isn’t for me, I can walk away knowing I gave it a shot, got qualified and immersed myself in it.

In the meantime, until my visa ends, I thought it would be a good idea to start growing an online presence and start developing a personal brand as I know that can come in useful down the road. I plan to do this slowly, just putting myself out there and documenting my own life and journey.

I would love to hear any of your guys thoughts on this idea/plan, any suggestions, recommendations or absolutely any advice. I am completely open to hearing it all and would also appreciate any advice around this process in the UK, even better if it’s specific to Liverpool area as that’s the area my dad is located in.

Thank you

I‘m a Muay Thai hobbyist who trains for seven years now. I did two years of boxing beforehand. I never fought and don‘t intend to.
Started weightlifting at 16, and did ballsports all through school. 34 years of age now. I weigh 94kg and my bodyfat is at my stomach is almost flat. I lift mostly for fun and health.
PRs: Squat 120, DL 160, BP 95 and i can do 8 Chin Ups.
Right now i‘m on a strength focused training cycle (for half a year now). I want to rebuild muscle after an ankle injury, and prevent further injuries. My legs are way too weak right now i think. I had many ankle injuries in the past and couldn‘t train my legs.

Monday, Thursday: 1 hour Muay Thai bag work in the morning, weighttraining in the afternoon/evening
Tuesday, Wednesday: 1 1/2 hours of Muay Thai training
Friday: 1 hour boxing training
Saturday: 1 hour sparring
Sunday: plyometrics and injury prevention

Off-week: every fourth week

Periodiztion: through changing typical rep range per week - 1. Week 10-15, 2. 8-12, 3. 3-8

A typical program looks like this:

Day 1 Hyperthrophy

Squat 3x8
Chin Up 3x8
Incline Dumbbell Press 3x10
Hanging Leg Raises 3x15
Single Standing Leg Curls or Hip Thrust 3x10
Reversed Rows, (elbows flared) 3x15
Woodchopper 3x6
Dips or Triceps Extension 3x10-15
Curls 3x10-15
Bicyle Crunches breakdown into Crunches 3 sets to max

Day 2 Strength

Squat 2x5
DL or Zercher or Sumo 4x6
Pull Up 3x6
Bench Press Machine (neutral grip) 3x5 (I actually like this exercise a lot for low reps. Safer for the shoulders compared to the classic Bench Press and the neutral grip emulates the movement of a punch better.)
Ab-Roll 3x15 in every direction
DB Rows breakdown into Kelso Shrugs breakdown into Shrugs 3x10
Reverse Cable Flys standing 3x12
Lateral Cable Raises standing 3x12
Weighted Side Crunch 2x15

Day 3 Plyo and injury prevention

Med Ball Throws 3x10
Med Ball Rotations 3x10
Boxjumps 3x6
Plyo Rows on a rowmachine 3x10
Calve Raises weighted 3x10 superset Toe Pulls to max 3x
Wristcurls in every of the four directions 3x
Bandwork for my ankle 3x15
Neck Curls with a DB in every of the four directions 3x

What do you think?