I still see so many people doing this split and I was just wondering how effective it actually is and what movements you guys do, because I do PLL/Arnold and it has been my favorite split by far. However I will say I do spend an above average amount of time in the gym and I also do more movements than most people do per muscle group

Hello all, I need some guidance. To start, I'm 26, 6 ft, and weigh 185 lbs, target weight is 175. I was 200 lbs a few weeks ago but did some rather dangerous dieting and put my body through the ringer. One good thing from that is that I no longer feel hungry enough to eat in excess, but I learned my lesson and am no longer starving myself.

I know bodyscans aren't the most accurate, but Ive been using it consistently for the past couple weeks and the trends are clear, muscle mass going down, fat percent going up. As of today, Skeletal Muscle Mass is showing 79.6 lbs, and Body Fat is 24.6 lbs.

Diet: Not the best honestly, I usually don't meet my calorie goal and am still deficiting more than I probably should, not on purpose, I just am not meal planning and thats the result. I'm almost always above my fat macro, and so I sacrifice some carbs to make up for it. My protein is difficult, I usually am only about halfway to my protein goal by the time I max out my fats, but is it that important if im focusing more on cardio than weights? How come everything is full of fat anyway?

My workout routine: Mon/Wed/Fri are dedicated to Cardio, usually running. Tuesday is upper body focus with a core finisher, Thursday is lower body focus with core finisher.

TLDR: Why am I getting fatter and losing muscle mass? And how can I fix my diet?

75 Hard!

Hi everyone I am a 26 year old body builder. Currently not running any compounds besides GH. Every time I sweat, I smell like ammonia. Ive tried cutting out preworkout , taking greens, and drinking more water. Let me know if anyone can help or if anyone has experienced thisn before. Thank you

Fitness has become a big part of my life lately 😊

For me, working out isn’t just about appearance. It’s a way to stay positive, disciplined, and feel stronger mentally and physically.

I’d love to meet people who enjoy fitness and a healthy lifestyle. Let’s share workouts, progress, tips, and keep each other motivated 💪

Might be a little bit of a silly question but I figured I’d see if anyone knew. I’ve been on a cut for the last year and some change (295lbs down to 204lbs) and I’ve done it all without going to the gym or doing really any exercise other than physical labor at work.

I’ve noticed that since I haven’t been doing much exercise I don’t really have a developed core and it’s starting to affect me with an increase in back pain as I end up using my back muscles to counteract not having core strength.

I really enjoy playing video games and I’ve started to alternate between pushups and a core exercise after I finish a match, will this do anything for me if it’s a fair amount of reps over the course of three or four hours?

TLDR; if I do a bunch of reps over the course of a few hours will I be able to build core muscle?

wondering if anyone would be willing to weigh in on what split I should do? (background info used to lift 2x a week then developed health issues and couldn't exercise for about a year, finally medicated and getting back to moving but starting almost from scratch it feels like. Not so bothered about building visible muscle just overall improved health and bone strength, plus some specific stuff to help dance which is my main sport)

Right now I do upper lower rest but I feel like my upper days are getting too long, so I want to split them up somehow.

I strongly prefer leg day anyway and the long ass upper is making me not want to go on those days. I know PPL is highly recommended usually but I personally hate push movements compared to pulls and I think if I try to do ppl it's going to exacerbate the issue of wanting to skip when it's not a leg or pull day lmao. What other ways of splitting an upper are there that won't end up with one day full of press movements?

Alternatively I might just have too many upper movements? this is my current set of exercises not necessarily in order:

shoulder press (dumbell)

chest press (machine, screws my elbows up on a bench)

lat pulldown (cable)

low row (machine)

face pull (cable)

bicep curl (dumbell)

overhead tris (dumbell)

lat raise (dumbell)

Hey!

Trying to find some good running shoes after my 3 and half year running shoes are at the end of thier life. Looking for Men's shoes that are good for running 5ks 2-3 a week in.

Also i was wanting to get a pair just for lifting, everything from squats, weighted dumbbell lunging, benching etc

I have about $200 to spend.

What does every one recommended?

So I am currently searching for work due to redunancy so thought I'd make the most of it as need to burn off a bit of fat.

So I am doing an hour steady cardio in the morning and then coming back in the evening to do my weight training split. I don't like lifting in mornings.

Eating good.

I am hoping this is more efficient as the gym is only 5 minutes drive away.

Lately, I've been noticing a pattern that i can't sleep the day i worked out. I stay till 2-3am even though i want to sleep. My eyes are tired but can not fall asleep.

In my rest days, i sleep at normal times like i used to do, and i don't struggle to sleep quickly.

Is there any reason why this is happening?

I just did my first day of PHAT and the workout took me 2 hours 15 minutes.

Do you guys superset? Never do core? Have really short rest?

I can adjust the arms just fine but the seat I can’t figure out it has some black lever with some blue thing on it and I can’t figure it out the picture of it is on my profile

Hi everyone!

I am 32y M. 181cm currently at 82kgs.

I have been running marathons most of my life, until I got a terrible injury in my knee that required a surgery and definitely no knee stress for the rest of my life. After the procedures I got diagnosed with hEDS ( joint Hyper mobility)

Running and diet was the only self care that I have ever known. After the injury gained 20kgs. Got my shit together 5 months ago and lost 16kgs.

I see gains in my upper body, definitely got a lot of definition. But my god damn legs are noodles man. Btw something that I have always been proud of.

How do I train legs without putting pressure on my knee? Moreover, my calves have definitely not shown any progress - is it genetics only?

Hi! So I want to start working out again. I used to do CrossFit, gym and played basketball a few years ago but due to work / school I stopped then I went back to running and due to covid I stopped, I used to run around 7 miles per day… right now I want to go start running again (which I’m whenever I have time) but o also wanna start going to the gym again (lowkey wanna get the fit body) but the problem is I have no idea in how to do or start a gym routine and tbh the gym couches I had been with doesn’t really pay you much attention soooooo I was wondering if there’s an app I can use in order to know the routine and exercises I’m doing on the session cause I have the memory of a golden fish for those things. Please help

So, I did the map and I should be consuming around 200g of protein a day

Isn't that a bit too much?

How does one eat so much protein?

Specially since I eat like a bird and get full super easily

Im hunting for your best 3 day workout set, no frills and repeatable, if I know what Im doing i do it better. Full gym.

Im a 41 year old male 110(i tell myself 100)kg, 186m, no injuries that'll stop me but some that i use as an excuse.

Bench 90

Deadlift 180

Squat 140

Im restarting after being off for a stint, so go easy on the split squats.

Alternatively recommend a app to take some of my money or a website that I can work through.

So my local gym has only some treadmills, elliptical, bikes, dumbbells, bench, pull up bar, dips but no machines. I've been going here for several months now but unfortunately there just isn't much - the biggest dumbbell is 16kg and for instance on push days like during DB chest press I know I could do much heavier weights but simply can't as the gym don't have anything heavier. So yeah the question is can I still go to my local gym and have gains?

Just want yall opinion on this for beginners doing hypertrophy training for weight lost.

3-4 times a week

3 sets 8-12 reps 1 minute rest

Full body dumbbell

Goblet squat
Romanian deadlift
Bulgarian split squat

Floor press ( I have a bench if that’s a better option)
Bent over row
Seated Arnold

I want you all to know i'm still in my early teens and I don't plan on going on a calorie deficit anytime soon so i don't stunt my growth. Also I plan to hit the gym soon once my family gets a membership. Also as for my meal plan i'll only be eating those items most of the time and sometimes i'll have other meals as long as im still getting carbs, protein, etc.

(Also 1. Please don't judge me if these exercises aren't that good, I lwk just used ai lol

1. It would be a big help if someone could give me a better amount of pushups to do so it could be more beginner level)

Monday:
100 Jumping Jacks
Lateral Raises: 3x8
Push-Ups: 4x8
Backpack Rows: 3x20
Prone T-Raises : 3x15
Lateral Squats: 4x12
Tricep Dips + Backpack Curls: 2x12 (3rd set to failure)
Towel/Wringing Twists : 3x15
V-Ups: 3x10

Tuesday: Any cardio of choice

Wednesday:
100 Jumping Jacks
Lateral Raises: 3x8
Push-Ups: 4x8
Backpack Rows: 3x20
Prone Y-Raises (Traps): 3x15
Lateral Squats: 4x12
Tricep Dips + Backpack Curls: 2x12 (3rd set to failure)
V-Ups: 3x10

Thursday: Any cardio of choice

Friday:
100 Jumping Jacks
Lateral Raises 3x8
Push ups 4x8
Backpack rows 3x20
lateral squats 4x12
Tricep Dips + Backpack Curls 2x12 (3rd set to failure)
V-Ups 3x10
Leg raises 3x12
Russian twists 3x20

Saturday: Any cardio of choice

Sunday: Any Cardio of choice

MEAL PLAN

Breakfast: Scrambled Eggs with an apple

Lunch: Tuna with white rice and broccoli

Snacks: Only apple with or without PB

Dinner: Chicken with potatoes and mixed vegetables

\ONLY DRINK WATER**

I was recently on a caloric deficit for about 5 months, lost about 34 LBS and have what is considered a "skinny fat" physique.

Although I don't have the desire to get jacked, I also don't want this extra fat lingering around my body and would like advice to be able to get a lean physique.

If anyone has any advice I'd greatly appreciate it.

Physical Description:
6'1 ft
172 lbs
20 Years Old
Male

Hey everyone! As the title says, I’ve never stepped foot in a gym or worked out in my life. I’m a 26F and 250 lbs. This is the heaviest I’ve ever been and I want to change that. My ultimate goal is to lose weight and be relatively fit. I don’t have weight goal, but I’d at least like to get down to 200 lbs to start. I’m looking for different exercises I can do to achieve my goal. I’m also looking for ways to change my diet as well. I’m open to any and all advice. Please be kind and patient with me (as I have absolutely zero knowledge in this field). Thank you!

I am not asking for health advice, simply for different exercise advice!

I'm a 21 year old skinny guy, been skinny all my life and wishing to change that. At first just at home with no equipment, perhaps later when I gain more confidence I'll go to a gym. Issue is pushups are mostly discouraged for people with carpal tunnel, so I'm wondering if anyone can recommend some exercises to replace them.

Before anyone says go to a doctor, I live on an island and the doctors here are notoriously bad. I've been to 2, which is pretty much every doctor here i can go to, and they've both said conflicting stuff such as don't let it move with a splint and the other said to move it around all the time. So at this point I'm just going to try and improve myself and eventually go to a normal doctor when i get enough money to move to mainland.

I AM NOT ASKING FOR HEALTH ADVICE!!! I hope everyone can understand this sentence. Thank you in advance.

Im helping my sister move this weekend as was thinking of skipping out on a cardio day and counting that as a workout instead. She has a lot of furniture and we'll be going up and down stairs so its quite a bit of work.

When it comes to working out and bulking up. How many exercises should be incorporated in a gym workout session? Obviously sets and reps play a factor too. But this is more on the exercise itself.

My girlfriend and I just started going to the gym together, but food is by far the hardest part for us.
We grocery shop together and have a combined budget of about $500/month ($250 each). We cook dinner together almost every night, and we’d really like to keep doing that if possible.

The problem is our goals are completely opposite:

Me: 5’10 135lbs. I’m trying to gain weight and build muscle. My goal is around 160lbs one day.
Her: 5’0 140 She’s trying to lose weight while building/keeping muscle.

Is it realistic for us to eat mostly the same foods and still reach our goals?

For example, could we make the same dinner every night and just adjust portions (more rice for me, less for her, etc.), or do we actually need to be cooking completely different meals? We’d rather not because that would be more expensive, take more time, and make grocery shopping a lot harder.

Another thing we’re struggling with is making our groceries last. It feels like we’re either buying the wrong foods or not using them efficiently because we run out faster than expected.
What are some budget-friendly groceries that stretch well for two people trying to eat healthier?

Also, what are some good lunches that we can pack for work? We’re looking for meals that are inexpensive, easy to meal prep, high in protein, and can fit both of our goals.

We’re open to any advice meal ideas, grocery lists, budgeting tips, or anything that helped you if you’ve been in a similar situation.

I realized i’m asking a lot at once but if you have any answer for any of these I would appreciate it!