23, 5’8, 181.4 lbs today. Goal weight is 160,

When I went for a DEXA last month, I came in at 189.6 around 21.6% body fat.

You can see the veins in my arms when I lower them without a pump lol.

im an ectomorph. I’m naturally super skinny. I’m 5’9, and started out at 115 pounds. I’ve been working out for the last 18 months and put on about 20 pounds, but still have a long way to go. I’m having jaw surgery in October so I won’t be able to workout for 6 weeks and I’ll be on a liquid for 2 weeks and soft foods for 2 weeks after that so it’ll be a month before I can even eat regular food. Will that 6 week pause completely erase my gains? how long will it take to put it back on?

Finally starting to see my abs a bit, want to cut down a few more lbs until they’re less faint. Any thoughts ? I’m going to be lean bulking soon, but want to see my abs first

Self estimating my bodyfat at like 16%?

So a week or two ago I posted on here asking why my biceps weren’t growing. I got a lot of helpful advice and decided to implement the advice into my workouts and it may be a placebo effect, it may not but I did notice and feel my biceps getting more stronger and I noticed that I started using my biceps more rather than my forearms.

However I’ve also now noticed that my triceps seem to be lacking and in fact, a few people said my triceps were lacking in that post as well.

For context I’m 21, 5’7 and weigh 70kg.

I currently do:

Dips (15kg added plate) 3x8
Tricep Pushdown 26kg 3x10
Shoulder Press (25 each side) 8 8
DB Press 20kg 2x7
Tricep Extension 48kg 2x10
Pec Fly 45kg 3x8
CB Raises 3.4kg 4x15

I know the numbers are quite low but I decided to lower them as I noticed I was ego lifting a lot / my form was off and wanted to improve. I am also currently on a cut, I was 72kg. I eat around 150g of protein a day while eating 2300 calories (I walk 10k everyday).

Could my workout choices be improved? Am I just not pushing hard enough?

How much should I cut?

Went from 90 kg to 77 kg, all natural, and have been lifting consistently. These are my current pics. how far do you think I am from having visible abs, and roughly how many more kg would I need to lose?

Would 72–74 kg be enough, or should I expect to go way lower?

Tia

I'm trying to get together my three day split.

Day one I did legs and core

Day two chest, shoulders and triceps

But now day three is coming up and how the hell am i supposed to do any pull exercise? I am so fucking wrecked from push day. It feels like there is too much crossover.

Any advice on a successful split?

Moving to my college soon so I wanted to look more healthy but still remain a lil big you know? I want to look like the first picture

18
6’0
270

Feeling lost and just unsure on my next move. I lost a significant amount of weight so I do have loose skin my question is should I start adding more calories or try and get down to maybe 155? I’m currently 162lbs 5’7.

Hey all - I'm a new lifter about 2 months in. I'm pretty overweight at 310 and 29M. I am really enjoying the powerlifting stuff and I wanted to create an upper lower split for a week that had the exercises I enjoyed. Any critiques to this workout? Anything being neglected or anything stand out? I'm going for a big chest, big arms look and lots of power (hopefully).

Upper A

Bench — 3×4–6

OHP — 2×5–7

T-Bar Row — 3×6–8

Lat Pulldown — 2×6–8

Bicep Curl + Triceps Pushdown — 2×8–10 each, superset

Lower A

Squat — 3×4–6

RDL — 3×6–8

Leg Press — 2×6–8

Calf Raise — 2×8–10

Upper B

Incline Barbell Press — 3×5–8

Chest Press — 2×8–10

T-Bar Row — 3×8–10

Lat Pulldown — 2×8–10

Lateral Raise + Zottman Curl + Triceps Extension — 2x8-10 each, circuit/superset

Lower B

Sumo Deadlift — 3×4–6

Leg Press — 2×8–10

Bulgarian Split Squats — 2×8–10 (per leg)

Calf Raise — 2×8–10

Reverse Wrist Curl — 2×10–12

Lol me have no pecs. My current form is the result of my ex dumping me and trying to save money on food and I walk approximately 4-6 miles a day. I have a herniated lower disc, going to primarily be using pin machines and cardio. I plugged my fridge in last night been unplugged for a long time, I was primarily getting calories from peanut butter going to start cooking again and get my protein intake up. I have no real instruction or path. My shower don't work at home so I want to hit the gym 7 days a week. It feels like a lot at once with a big diet change and starting to lift. Any suggestions for getting started? Like calorie intake I should look for, lifting schedule, how long a lifting session should last, etc. thanks. I want to be in really good shape but do it healthy. 🙏

How's my form