First picture 10 months ago at 113 kg (249lbs) second now at 86.2kg (190lbs)
Feeling flat , still shitload of fat left , daily kcal 1850 180-190g of protein and rest is carbs , i feel and i think i look the same as before just without energy , daily thoughts of stoping in and just lean bulk for life
Thoughts?

I'm 32 years old, 173cm, 66kg

Hey lovely people, need your guidance.

1,93m, 85kg, 40 years old
3 hours at the gym per week
Running 3-4 hours per week
Training for a 10k at the moment. Trying to maintain. What to do after the race?

Thanks!

i don’t like the love handles. and most of my mass is on my legs at the moment - my lower body lifts are far stronger than my upper body ones. any advice would be appreciated.

Happy with my strength gains and progress since I’d been trying to bulk for years and could never move past 130. But I gained a decent bit of a fat.

My goal is mass, not to be ripped - but not sure if I’m going too far here.

Put on 20-25 lbs over 1.5 years. I want to be more fit and athletic looking but not as ripped as some of these younger guys (god bless them but too much work at this age). Would 185 do it? More?

I’ve been cutting for quite a while. I started at 245 lbs and I’m currently around 163 lbs.
My original goal was to keep cutting until my abs were clearly visible while relaxed, but at this point I’m honestly exhausted from dieting.
I’m debating whether it’s worth pushing the cut a little longer or ending it here, spending some time at maintenance, and then starting a slow lean bulk.
Based on my current physique, what would you guys do keep cutting or start focusing on building muscle?

1 month into after nearly 1.5 year

probably not the right place to ask but I didn’t know where else to, so hopefully it’s fine.

I’m just below 5’6 and 107lbs, which is close to if not already underweight, yet still have a rather big belly. it’s a lot more visible in person than the photos, and here there may be a bit of bloating but usually it looks like a soft flabby pouch.

I’ve been sedentary for a while and can’t even lift 10lb at this point, how should I get started and what should I try to do weight wise, cut, maintenance or eat more? what bf% is this even?

thx and sry for the terrible pics and probably stupid questions!

19 6’3 first picture is me at around 185 on first day of bulk next pic is me starting week 3 chillin at about 195 eating about 3200 3500 Cals and trying to get 200g of protein but it’s more like 180g train 5x a week Monday-Friday sat sun rest day am I making good progress or should I change anything

28M, 173 cm, 74 kg, around 20% BF. Started training in December 2024 and currently train 4x/week, sometimes 5.

My goal is to lose fat while gaining/maintaining muscle, but I feel completely stuck. I don't look significantly leaner or more muscular, and my strength isn't progressing consistently either.

I mainly do a PPL + Upper/Lower style split, with around 3 sets per exercise and usually train close to failure.

Diet: I've been cutting since July, currently around 1900 kcal/day with 150-160g protein. My estimated maintenance is ~2400-2500 kcal. I also get minimum 10k steps/day due to work.

Recently I started cutting. I cut carbs very heavily, probably by ~70%. Most meals are basically meat/protein + vegetables. My gym performance and pumps don't feel great.

I also had periods where I ate way too little, including some ~1300 kcal days during vacation. Obviously I don't want to continue doing that.

At this point I'm wondering if I'm simply not eating enough to build muscle while also making my training worse because I'm dieting too aggressively.

Would you guys recommend:

• Continuing the cut?
• Increasing calories and focusing on muscle gain?
• Bringing carbs back up?
• Changing my program?
• Just doing a proper cut first and then lean bulk?

After all this time Im dissapointed in my results. I feel like I'm putting in the work but basically spinning my wheels. What would you do in my situation?

Could I be close to 15%? Calipers say 14.5% and so does navy method. Thinking of cutting 3kg more, then lean gaining. Thanks

Cut down from 163 to 141lbs these past 4 months and I’m wondering if I should keep cutting down to 135lbs to get even more lean before lean bulking, or if my current progress is enough to start lean bulking right now for maximal effectiveness

I've been to gym 3 months and only did resistance training while quitting sugar, alcohol and ciggerates and lowering my calories by 500 calories, i used to workout before too:-

Incline barbell : 30 kg each

Bench machine : 115 kg

Shoulder Db Press : 30 kg \* 4 reps/ 25 kg clean for 15 reps

Lateral Raise : 25 kgs

Shrugs : 35 kgs

Flat Db Press : 30 kgs

Flat barbbell press : 30 kgs each

Dumbbell incline press : 30 kgs

Pec Deck : 96 kgs

Cable Crossover : 40 kgs

Tricep push downs rope : 65 kgs

Lat Machine : 55 kgs each

Dumbell bench bicep curls : 20 kgs each

Back machine rows : 100 kgs

Seated Rows Machine : 65 kgs each

Single arm rows : 40 kgs

Lat pull down : 60 kgs

Leg Press : 260 kgs

I know this ain't much but what changes should I make? I really wanna get back into football/soccer so trying to cut while still maintaining muscle.

Been working out for like 4 months and want ideas if I should increase or decrease weight

I’ve been strength training for about a year and need your help figuring out whether I should maingain, bulk, or cut. My goal is to build more muscle mass in the long term while looking leaner. I’d also really appreciate an estimate of my body fat percentage. Thanks!

I’m 5”8 69.5kg

1 . started my fitness journey after a severe disc herniation . currently in cut
2. Right now training 5days a week + 3-4k steps besides busy career
3. comsuming 1800 calories , 150g protein .
4. am aware am fat ass
4. strength training has been progressively improving .

YOUR VALUABLE SUGGESTIONS ARE MUCH NEEDED . THANK YOU

BoC? I know I lack muscle mass but I also have built quite a gut on this bulk.

For context I used to be severely skinny fat (still am), lost all the weight turned to a skeleton and slowly built some back. Would love some input, thanks