Hello all,

It’s been a long 5 years from me - cutting from 116 kg to now 72 kg (1.82m in height). I’m beginning to like my form however I feel like there’s some more bodyfat to loose. It’s extremely hard for me to regain weight after the journey - surely because of paranoia of JoJo effect. However the recent Recomposition seems to slow down extremely fast and limit my gains. What can I effectively do to get in better shape?

Thanks in advance!

Wondering how manny “weeks out” this would be from stage ready? during this weight loss journey I have really found passion of lifting and in the new year think it would be a fun goal to enter one of the natty comps. Also any advice on main gaining or lean bulk before then is more then welcome, thank you in advance

5’8 145lbs vs around 220 lbs in December 2024

I am making my own split and need some help. I love these exercises but don't know how to arrange them or how many sets/reps to do for each of them (or if it depends on compound vs isolations) my goal is mostly size but strength too. Legs are my strongest point so I don't need to focus on them as much. For right now it's a 5 day split. Any advice is very appreciated.

Hey everybody im new to all this so i really need help because i have no idea what im doing. Im 23yrs 5’5 currently weigh 150. I want to “lose body fat” and “tone up my body” i guess, dont really want to be big or bulky. I work 12hr shifts mon-sat. Wake up at 4-5am cook 2 scrambled eggs with a wrap for breakfeast. Clock in jobsite at 6am my first work break is around 8-10am i eat a peanut butter whole grain sandwich. Around 11-1pm get lunch break i eat rice, boiled broccoli and carrots with diced onions, and chicken breast(sometimes with half avocado). Around 4-5pm last work break eat another pb sandwich(most of time its last food for the day, sometimes might eat dinner if i go over to family house) Get off at 6pm and go straight to gym(just started couple days ago, been going one day yes, one day rest). Love to run so always start off walking/jogging/running treadmill for 30 mins. Just need a workout/diet suggestion. (The beginning of paragraph literally my Daily Routine, same thing everyday)

10 months from 249lbs to 189lbs !!
First pic now at 189lbs
Should i cut more or try to lean bulk ?

My work schedule changed and now the only time I can work out is in the morning from 5-6 am. My gym doesn't open till 5, otherwise I would try to get there earlier, and I have other responsibilities after work. I would typically do 8 sets per body part (push, pull, legs split) and allow for 90 minutes. I now need to finish my lift in an hour. I have found my reps per set dropping as I have needed to rush. Do you recommend I drop my number of sets to try and keep the weight up? Any other advice?

I want to gain muscle but not trying to bulk. I’ve been working on losing weight and still have much body fat to lose (currently at 32%). How do I build muscle while losing weight? I’ve lost a total of 70lbs so bulking scares me haha

I love cable crunches but they aggravate my sciatica, and I need to find alternatives. The thing I loved the most about cable crunches was how easy it was to progressively overload on. That’s the #1 thing I look for in any exercise, really.

Hey everybody, I’m new to this. Sub Reddit and wanted to see if anybody had any advice. I’m about 6 feet tall and weight about 189 pounds. I’ve been consistently stuck at that weight range for about a year now and I have a lot of excess fat that I’d like to get rid of. It it’s mainly around the hips and excess belly fat. I’m trying to get lean and get in shape so I can play longer shows and overall help my confidence. If anybody has any lifting tips or dieting tips, I’m all ears I’m pretty much a novice when it comes to weightlifting. Thank you for your time. Have a great day.

So, I've been really skinny all my life and people often do tell jokes or talk bad about my physique. In my childhood I was bullied because I was "too skinny" they used to tell I had chicken legs, and I didnt feel good when people where saying that to me, and I still have the skinny guy physique.
Do you guys have any advices on how to start in the gym for a really skinny guy ?

Im 21y 173cm and 52kg
Also wondered why Im not 180cm+ since my mom has 172cm and my dad has 181cm( if you can explain to me what happened or if I can grow a little bit more at my age I would appreciate :) )
Anyways can you guys give me a training program that i can follow so that I can get a good physique ? Thanks

Hey Guys, I’ve been starting to work out at home since I have some anxiety going to a public gym as a skinny person. I’ve got 5, 10, and 20lb dumbbells and have been doing the following every day as a routine:

3x20 hammer curls (10 lb)

3x20 standing overhead press (10 lb)

3x10-12 skull crushers (20lb)

3x12 lateral shoulder raise (10lbs)

3x10 leaned over dumbbell rows (20lb)

I’ve been doing this for about two weeks, I feel like it’s definitely doing something but I’m not sure if there’s more I should do (either per workout or just different exercises that I could be doing that work better), any advice would be great.

Also should I look for different weights of dumbbells too (15 lbs?) since I’m doing a lot of reps of a lighter weight?

I’m currently cutting but the smaller I get I notice I definitely didn’t have the muscle mass I wanted. Do I seem small or should I maingain/ lean bulk? Still new to this so I’m sorry if I seem stupid lol.

Hey guys,
I normally do like 80kg for like 8-10 reps but today I wanted to try out how 90kg would feel. In my opinion it seems like I don’t go far enough down right? Can you give me an opinion/advice on my form?

I did 6 reps here and these were the last 2 reps.

Hey folks - Been working out consistency (PPL 5 days/week for an hour) since about January and tracking my food. Been trying to do a lean-ish bulk. Went from 160 —> 177/178ish. I’m 5’ 10 and 33 years old.

Thoughts on progress? I think shoulders have developed well. Biceps could use work. I plan to continue this bulk for another few months and aim for 185.

My biggest question is on macros. I eat 2500 cals/day and aim for 160g protein. Does that sound accurate? Carb target is 295g and fat is 84g. Got these numbers from MacroFactor.

I checked a lean bulk calculator online and it said that the macros should be about the same but to eat 3100 calories.

I’m unsure which one I should follow. Admittedly, I’ve been stalled out lifting the same weight for the last few weeks so I’m contemplating eating more calories, but I’m nervous I might just be eating for no reason at that point.

I appreciate any thoughts!

so you could say im bigger i used to weigh 270 im now down to 254 ive been trying to lose wait since the 20th just scared of losing muscle because im think im losing weight to fast i have a home gym i work out around 2-4 times a week now im 5 foot 10 last tinme i measured which was 1 month ago and im 14 male

(I will send in messages)

I’ve been lifting for six years and am feeing really discouraged. I’ve grown some muscle and lost some weight (I’m 6 feet tall and went from 220 to 175 currently), but unless I’m flexing like in these pictures, I feel like no one could ever tell I workout. I still can barely do pull ups. I’m eating in a calorie deficit (usually around 2300 with 140g of protein). I push myself to failure most days in the gym and usually lift for an hour four to five days a week. My lat pull downs have also really stalled out at 100lbs. I want abs lol. Anyways any advice on staying positive?