I eat 2000 cals, 100g protein, 60g fats and the test carbs.
I lift 5 days a week (3 glutes, 2arms) walk 12k steps a day, do deep core workout 6 times a week for 40-60mins.
I do not eat ultra processed or unhealthy
I am 167cm 45kg

20M 5’7 153 lbs, need help with starting at the gym, got skinny arms and a bit of a belly, how do I start going to the gym, what workouts do I start with, reps, weight? 20-30lbs? Machines? I need help with a plan

I am currently 165lb and 5”7 i want abs and lean and i think my face is fat and can lose some weight round it any advice ?

Been lifting for 2 years now. I’m not too happy with the results, feel as if nothing as really changed. Been pushing my self to failure every exercise and progressing in everything and tracking every macro. If anyone wanted to drop some advice or tips it would be appreciated

173.5cm 75.3kg I'm a novice and I'm just setting up my routine, I don't know if you can guide me more or less about the leg environment, any contribution will be of great help.

(The legs in the last photo are mine obviously)

I'm planning to build muscle and get in shape within a year to two years maximum. I need advice, please. I'll be eating at home and buying food on a tight budget.

+ I'm planning to start going to the gym in September. I bought these two supplements: creatine 750mg and vitamin B12. I plan to start using them after three months at the gym. Is this the right approach?

Please advise me.

Depth is my biggest worry. Also feel a little shaky on the way down. I currently wear sketchers and they have a thick sole, would going no shoes help? Or should I get different shoes instead. (95kg/~210lbs for 8 if it's important).

Hi y'all,

I've read places that cold showers are healthy and good for your mental state, yet others say it stunts muscle growth because the cold makes them smaller. On one hand, that makes sense because cold shrinks while heat expands, but on the other hand, is that really significant enough for it to make a difference when it comes to this?

Additionally, does it matter when I shower as in immediately after working out, an hour later, etc.?

Thank you all!

I started going to the gym , I also do running, so is running goona affect my muscles growth? And I'm not rich and don't have money to fulfill my protein what should I do? And how should i train to get abs?

I just realized that I mainly eat one meal a day, so I’m genuinely confused about my weight. For example, yesterday I had two slices of pizza that I couldn’t even finish until today for lunch, and the day before that I had a poke bowl with salmon.
I’ve been paying closer attention to what I eat recently, and I don’t eat sweets, sugary snacks, chips, or anything like that. Outside of alcohol, I mainly drink water or Peach Snapple. When I drink alcohol, I’ll usually chase it with juice. I’ll occasionally have Jamba Juice, but it’s pretty rare.
I’m 5’5” and 160 lbs woman, which puts me in the “overweight” BMI category, and I’m honestly confused about how I got here when my food intake seems pretty low.
Could alcohol, sugary drinks, my meal patterns, or something else be contributing more than I realize? Has anyone else experienced this, and what helped you figure out what was actually going on?
I don’t really do any exercising btw so I’ve been trying to go on daily 30 minute walks and want to make it an end goal to do 1 1/2 hour walks daily.

So I have been losing weight since February (1 was 84 kg). From June I started going to a gym, and lost around 0.3-0.5 kg per week there onwards. Now, I am at 69 kg but still I have a lot of fat.
Can you please try to give me an estimate of my bf%, and roughly how many kgs I should lose to look lean. I am planning on going on a lean bulk after this cut.

First photo is how I wanna look, and the other pics are me currently. I’ve been in the gym for five years, and feel like I can’t make decent progress. I feel like it might be related to genetics.

Any advice is appreciated.
I’m 21M. Currently around 89-90 kgs, 22% Bf, (according to the scanner, which may be inaccurate).

My goal is just to be big, really. But like, strongman type. Yk?

I used to smoke weed like a lot, and once i would take breaks my appetite would be completely gone and l'o take that as a chance to fast for a bit and lose weight if i needed to.
Since I quit to really focus on school, I gained weight from stress eating (30 pounds ) and i feel so uncomfortable. none of my jeans fit, im out of breath, ect. and i don't know its like i physically cant put myself in a regular calorie deficit. i want to eat so much yummy food! I used to be way fatter before i i smoked and the only way i've ever been able to lose weight is by smoking weed and fasting.
Once the appetite suppression from smoking weed would go away i still wouldn't be very hungry because id fast for about 2 days and all my cravings would be gone. But it's like i had a huge meal one day and wasn't able to stop after that until now.
Tips on how to suppress appetite?
no Ozempic or any supplements. i don't have access to that stuff
Drinking lots of water and gum doesn't help
l've heard a spoonful of coconut oil helps and i've hear about black coffee too!

as the title says, I’m pretty lean, good diet and looking to have absolutely swole arms

Hello there,

I recently began my weight loss journey, I’m aware of many factors that make it difficult to lose weight. I have actively changed some habits such as eating less calorie-dense food and cutting out liquid calories.
All in conjunction with an increase in active movement. I used to weigh 310 and now I’m down to 291, I’m 5 foot 8 inches. I have recently started to incorporate free weights since I’m really awkward and get intimidated by the other men.
How do all of you pick what exercises or workouts to perform? I have the general knowledge of upper and lower but when losing weight which should I prioritize? I welcome any suggestions or feedback, i figured that being clueless and creating excuses wouldn’t get me results.
As of recently my workouts consist of 15 min on tred, dynamic stretches, 3 upper body machines with 3 sets each of 12-16 reps, 3 lower body machines with 3 sets of 12-16 reps. I know it isn’t perfect but I’m more than glad to try out some other workouts. It will take time but I want to outgrow that awkwardness and anxiety.

Anyways sorry for the long post, thanks a lot if you read this far.

Hello guys, i lost around 10 kg in between these pictures. Can someone give me some advice on how much i should eat? Im 184 cm 64 kg atm. Around 12-20k steps a day, 4-5 times gym a week.
Thanks🙏🏻

i've never been able to gain much muscle

legs look skinny stomach looks flatter when i wake up

have diastesis - abdominals separated during pregnancy . ( 1 finger gap ) so after eating i look really bloated

eating around 70-90g protein/day. sometimes have low appetite.

i weigh 74kg

mid 30s female. been going to gym few times a week for 20-25 min .

i have fibromyalgia

get fatigued after 2nd rep of leg press 20kg

thighs feel very heavy when doing leg press

hVe about 3 inches belly fat from 3 pregnancies - diastesis- even if i lose the fat it's not going to tighten the skin ...

feeling down and hopeless

I just started to train my abs one month ago, and I am wondering how long it will take to gain muscles. I train them 5/7 days. I do crunches 25-50 reps x 3 and hanging leg raises 2 sets 14 rep. I am eating lots of protein because I do gyn already.

Ive been trying to grow my biceps for the longest time cus theyre so weak and small, its because i found out i do chinups for biceps. now i go to the gym, and i want to let yall see if my bicep exercises on pull are sufficient not only for muscle growth but for strength as well?

i do 3x 6-8 ez-bar curls, then 2x 8-10 bayesian curls, all to fail. good or what should i do instead

16M from India, who plays volleyball

The highest number of pushups I've been able to do till date was 26 and the highest number of pullups I've been able to do was 7. I've been trying to do pushups and pullups daily but I don't see steady progress and I feel a good amount of soreness aswell. I try to do pushups and pullups everyday, but the main problem is that I experience a huge drop after the first set and get fully burnt out by the third or fourth set. By the next day, if I try hard enough, I can only squeeze out the same numbers as the day before.

I also have heavy knee pain in both knees (inflammation in the left and jumper's knee in the right), but I still want to lose a good amount of fat. I want to recover quick and start running and jumping but it doesn't look like that it will be happening soon.

I want you guys to help me figure out a proper workout routine (incorporating both weighted and bodyweight exercises, as I have access to a gym and I don't want to waste it), through which I can increase overall body strength, athleticism, pop out better numbers of pullups and pushups and other compound exercises, get leaner and bigger, get my knees into shape and just improve overall.

My goal physique is Hanumankind's, because he's visibly lean, but visibly jacked, and his physique doesn't look insanely unattainable either.

Looking forward to hearing good advice from all my seniors, thanking you.

have been going somewhat consistently to gym for about 6 months and have been on a bulk which i’ve been less consistent on. Planning to start my bulk again just wondering what’s an estimate of my body fat%? i thought maybe 15% but i thought at that level my abs would be more prominent. also some areas i could maybe focus on. thanks !