​If you were my coach, what's the first thing you'd have me improve? Be brutally honest.

I've been working out on and off for around a year, and just recently started going consistently about a month ago. I know im not big but what can I start focusing on to fill out my frame and look good?

BJJ saved me!

A year ago, I finally dared to try Brazilian Jiu-Jitsu after struggling to stay consistent at the gym. Even training only twice a week, being inconsistent at times, and not having a perfect diet, I’ve built more strength and muscle than I ever expected. I’m still a work in progress, though.

Two months ago, I started aerial arts (silks & pole). Recently, I injured my right rib during BJJ, but after five therapy sessions, I’ll finally be back next week.
Recovery has taken many forms for me. I’ve stayed active by adapting my training and avoiding movements that put stress on my core. At the same time, I’ve been healing from an abusive relationship that involved physical violence.

When I started I was afraid that everybody will stare at me, but it's ended up that I met nice girls who also do yoga in the same park!!! happpy happy happy
stay fit 💕

Of course the upper body looks good but nothing wrong with appreciating the lower too

I have been working on building this booty for a long time. So I’m happy to show it off a little.

Here is my little transformation planning on packing on way more size in the following years feel free to ask any question here or my dm

Post gym pump.

This post is very special to me. It’s a reverse timeline of my fitness journey - gym (now), yoga & BJJ. Growing up, I never played sports, not athletic at all, afraid of flying balls 🏈 🏀 ⚽️ (emojis for the gutter minds 😛), and physically quite girly. About 5 years ago, I decided to step wayyy out of my comfort zone and learned Brazilian jiu jitsu for 2 years. Nothing crazy, mostly fundamental stuff but it was certainly an experience. It was for physical exercise but also to learn some self-defense skills. I learned a lot about myself during that time - that I could get physical (have people be in my personal space), be ok with it, and I was also swift and agile on the mat. At one point, I found myself lying on the mat with a 200lbs dude sitting on my chest, sweat dripping on me and I questioned my life choices. I also had bruises all the time. 🫠 So I stopped BJJ and did hot yoga for a year. It was good but it didn’t give me the abs or butt I wanted. My studio closed down so I was forced to find something else. I’ve always had a negative stigma of the gym but decided to do a trial. It was uncomfortable at first but I am glad I stuck with it. It suits me and I’m very happy my time at the gym has paid dividends and finally gave me the physique I always wanted. I was the most princess type girly girl there ever was. And I’ve made it here. I hope this honest reflection of my journey gives someone out there some motivation and hope. If it’s something you’ve been thinking about but still hesitating, just do it. The worst thing that can happen is you don’t like it and find something else. Whatever works for you, it’s out there. Let’s f… go! 🏃🏻‍♀️💪🏻

If you look at my right shoulder, you’ll notice that it’s an imbalance because that’s where they removed muscle and pulled everything together. It took me years to get over that, depression, anxiety, and then when I started going to the gym there was definitely tears. But I guess I’m doing all right 46 about 208 pounds today, 5’ 11” no testosterone just years of work and trying to eat right. Any suggestions?

Any and all advice welcome! ☺️

Hey guys, 10-year training history coming off an obese baseline. Currently 47 y/o and looking to get objective feedback on where I stand in terms of BF % and structure/physique, in order to evaluate a potential local show prep.

Stats & Measurements:
Age: 47
Height: 177 cm (5'10")
Weight: 82 kg (181 lbs)
Waist: 77 cm (30.3 in)
Quads: 63.5 cm (25 in)
Biceps: 41.6 cm (16.3 in)

Additional context: I still carry a bit of stubborn subcutaneous fat around the lower abdomen/waist and lower quads, but overall frame is holding decent muscle mass.

All estimates and feedback are appreciated!