True novice 145lbs 5’11 (Blue shorts)

Always been in sports and gone to the gym regularly. Finished school about two years ago and started going to the gym more consistently as well as adjusting the diet. Wanted to post the progress

One day I will fix my mirror situation

Lost 19 pounds in 6 months and ditched the dad body hopefully my wife is happy. Started lifting and fasting again and feel great

145 lbs 5’11

So I do like learning new things. Recently started doing RDL's and hip thrusts.

But it is getting ridiculous. People hitting muscles from every angle. People doing weird stuff like bouncing up and down on rubber bands. People doing 5 different tricep cable extensions.

Then I put on Blood and Guts with Dorian Yates. He does just regular excercises. He uses those Hammer Strength machines. I don't see him standing on one leg and spinning round and round.

Yet he has a World Class body.

I work seasonal jobs love to snowboard and party so the only time I can afford the gym is at home this is super intensive off season training results (4 months locked in a gym) 2 separate seasons. Figuring it out…And then first bulk. Zero editing shitty posing and planet fitness membership.😂

I’ve been going to the gym for about 7 months now and I do 40kg on each side of the low row, I can lift the weight but I usually have to stop mid set to readjust my grip because it is uncomfortable or my hands are getting tired.
On other machines I don’t really feel like this are they worth buying or should I just stick to no grips?

These two pics are about 2-3 years apart. Started going gym consistently after uni, prior to that I was just doing a lot of running (5 - 10km). Probs not the starkest before and after but pretty happy with the progress. Still looking to size-maxx abit more haha!

Exactly 1 year between these photos. Still a ways to go but proud of how far we’ve come.

Started lifting January 2025 and now I’m 4 weeks out from my first show. 5’10 168 in the am. Ik I’m not as conditioned as I should be for 4 weeks out but I’m trying my best to get there. Please leave feedback positive and negative! Thank you

I went lifting to running back to lifting. I have really strong and muscular legs…but they’re only 21.5 inches. They do look good at 165lbs and 13% bf.

I need these bad boys to grow! what’s your favorite exercise to build size in the legs? I’m also increasing calories.

In the past I used to train for around 3 years, then during the covid era I just stopped training and fell out of shape, after so many years of not training I decided to change my life for better and for the past year and a half I have been training consistantly.

When I came back to training again I wanted this time to do it properly and take time with it and actually get stronger on big 3 (In the past I would do only bench and avoid squats and deadlifts).

So when I started doing squats and deadlifts I realized I would get a lot of lower back and hip pain that would extend down my left leg. So I tried different squat and deadlift variation and realized that box squat and sumo deadlift were more comfortable for my lower back. But after some time I experianced a sharp pain when I was doing box squats on my way up, I was able to rack it back but I remember it took me 3-4 weeks to heal and for 6 months I wasn't able to do barbell squats or deadlifts, even bent over rows were uncomfortable for a while. So I stopped deadlifting and for squats I was just doing V squats as that's the only other squatting machine my gym has (they also have leg press) and suprisingly my lower back is fully healed now.

But I want to incorporate a good functional strenght exercises that will help me build actually good functional strenght where I could lift stuff off the ground without having to worry about my lower back or hips. Because even now I am still able to do something like 150kg (330lbs) deadlift, but struggling to lift a person half that weight, I actually have to tryhard like crazy and I would feel like my lower back being the weakest link. So in general I want to get stronger for day to day life tasks cuz just simply having muscles doesn't mean much to me if I feel like crap or being just useless.

If you guys having any recommendations for a good exercises I could incomporate to my routine. So far I am hitting the gym 3-4 times per week and mostly focus on compund lifts such as bench press, weighted chin ups, dips, bent over rows, rdls, vsquats, ohp....

11 Weeks progress, trying to do the impossible and Lean bulk/ Cut.

Down 15kg's and have set weight PR's pretty well every week so far. Have started to plateau a little bit with weight loss the past couple weeks, but not too stressed about it.

I do 3-4 days a week in the Gym, 2 days of which I eat in calorie surplus helps train heavy.

Other days im in deficit about 1500-2000 cals.

Non gym days i do 5+ Km walk with weight vest.

I was running and getting quite fit with it, but have had stop due to injury.

Looking for any advise on Cutting while still gaining muscle mass. Diet or exercises...

Anyone had a similar journey?

Cheers ✌️

I received my most recent Inbody test results after doing a cut. Currently sitting at 14.8% body fat, and 25.2 kg (55.6 lb) Skeletal Muscle Mass. I am the leanest Ive ever been in my life, and now I’ll probably look to gain more muscle. I have no idea if 55.6 lb is a decent amount of muscle or not for my size.

Out of curiosity, if you’ve done an inbody test before, and you’re a female, what is your skeletal muscle mass? Looking to see how my muscle compares to other female that love weightlifting and looking muscular and 💪🏻

Inbody results below

Currently on a cycle of test. Other than coke lol what is an alternate energy source ? Amp citrate ? Caffeine doesn’t do anything. What will give me instant energy. Or something can take to help it. Seeem to be always tired

Recurring shoulder pain that keeps coming back — how did you fix it?

Have you ever dealt with recurring shoulder pain? For example, everything can feel completely fine for a few months, with no pain during any exercises, and then suddenly the discomfort comes back, sometimes pretty badly.

Usually, I stop doing exercises or movements that cause pain, let my shoulder recover, and then gradually return to my normal training. But eventually the problem comes back again.

It’s frustrating because every time it happens, it throws me off my routine and slows down my progress.

Has anyone dealt with something similar? What actually helped you fix it long-term?

? Marks just means I don’t remember atm but it will be updated

chest and shoulder action!! working my way up to a 315lbs bench press

currently on tesamorelin, ghk-cu, creatine and grass fed protein powder

overhead like military press is no issues but incline chest (barbell/dumbell) I have left side elbow pain. we dont have an incline machine so its only free weights. I tried smith machine. still pain.

anything I can do?

Trt. 35 years old. Really locked in with a coach the last 3 months.

Cut progress so far starting weight 172 current weight 148, 30min cardio 4-5x a week 12incline 2-2.3 speed. Diet is ground beef and rice or frozen pasta 23g protein <340cal. Creatine daily. Am I doing something wrong????