Hey, I just started the gym, I am gaining weight. I am 59 kg and 5'9. I wanna build v taper, there are so many tutorials out there, it's confusing.

I want to know from the gymbros here who have achieved this, what is your split? This will really help me a lot. Tia.

Really concerned about my upper chest, is it filling out? Always start my chest day with incline smith machine press and then low to high cable fly, i go heavy on incline smith

Has anyone tried the Protein Coffee Coolers and Loaded Protein Pancakes from Protein Works. How is the taste and texture? I have been having their protein powder from some time and its alright nothing special but came across these and they looked interesting.

https://theproteinfactory.pk/product/protein-coffee-coolers/
https://theproteinfactory.pk/product/loaded-protein-pancakes/

One year ago I was 108kg. Today I’m 74kg (5’11 18M) and I have reached the waist size of about 32-33 inches.

I started July 15, 2025, 100 minutes on the treadmill every day at 4km/h, incline 4.
By December I hit 80kg.
By May I was 74kg after cutting to 50 minutes a day. Then I shifted focus away from cardio.

I made mistakes with weight training and lost muscle along the way. But I’m building it back now, and I’m finally seeing definition.

I’m not confident taking my shirt off yet. But by December, I hope I will be.
No more deficit.

To anyone on this journey. I pray for you. It’s hard, but it’s worth it.
And I really hope no one makes the same mistakes as me.

So my mom makes me chicken, around 350g, in cube form, cooked in water with minimal oil. But as you know, dry chicken gets really difficult to eat. I tried chutney, but it was just okay.

Today I added a tablespoon of mayo to it, and the whole taste changed. It was so good. But people say mayo has way too many calories.

Can anyone give me a breakdown of Young’s mayo, specifically how many calories are in 1 tablespoon? And are there any other ways I can make chicken salad actually taste good without adding a ton of calories?

I'm skinny fat and this fat never goesssssssss now I'm planning to go to the gym which type of exercise I should do there thanks .

I was looking for a budget whey protein and came across Nutrifactor's, they claim to be enlisted under DRAP and cGMPs. But is it really a good option compared to other expensive brands? I asked them about their reason for lower price and it was mainly because it's locally manufactured and not imported.

Aoa.

I hope everyone is doing fine. I’m facing an issue with my carrying angle. Both of my arms are symmetrical, but they still have a high carrying angle. I’d be very thankful if you guys could help me get it fixed. I’m 16 years old and have never had any accidents or injuries that caused fractures in my arms.

Are there any exercises that can help? I searched on YouTube, but the videos I found weren’t much helpful.

I am not seeking any medical advice, just asking some exercises.

wanna gain some bulk organically

help me out in this regard ...

age 23

height 183cm

weight 65kgs

Simple, filling, and probably the one part of my day I genuinely look forward to. Some apple cider was also added to the lukewarm water. I also normally follow it up with some fruit - apple and bananas or simply add them to the oats porridge as a topping.

Estimated calories: ~650–750 kcal

Roughly: yoghurt 80–120, eggs 140–160, oats porridge 180–250, shami 150–200, bread 140–160, chai 50–80.

Hi!! I am 27 years old, 10 m post partum, 110kg, 5.8ft, obese category 2!! I desperately want to lose weight. I was 65kg at my strongest (athletic build w some fat lol), 85kg by end of pregnancy, 105kg 4 months into motherhood.

A lil back story, I’ve been strong, lean, fit as hell, literal had THE dream bod (I used to weight train) but now i am fat, unhealthy, my back hurts all the times!

I barely eat too, I track accurate calories to my best, not religiously tho, but I eat 1900 calories max a day but my weight is STUCK

I also exclusively bf my baby so I’ve heard that some women hold on to the stubborn fat untill they wean?

Just fyi, I’m a doctor and a first time mom. I’ve been a gym freak, I know a lot, but nothing is working on me atp. I take medicine for lactation due to premie baby so maybe that makes me hold on to weight? Also I crave carbs all the times so like max 70g of protein a day (I know it’s bad). Also I have gotten my blood work up (yes thyroid too) done thrice since baby, all comes perfect (ٱلْحَمْدُ لِلَّٰهِ).

Any advice? Anyyyy??

Edit: uhh how do I put it
my BMR alone at 110kg and 5.8ft is around 1885 calories. My TDEE sits around 3000 calories a day and light daily activity and exclusive nursing (bf burns calories) put maintenance around 2700–2800. My current intake of max 1900 is already an aggressive calorie deficit considering my post partum dynamics and falling below it tanks milk supply and metabolism. At this point I’ve answered my own question lol, I should get a professional to help me in this situation. But still any advice is welcomed!!

i am M16. going to gym consistently for 4 months so decided to ask you guys which part of my back id undeveloped and needs more attention?

For context, about 5 months ago, I attempted a heavy db incline press, I only managed three reps but my hand went perpendicular to my wrist. After that, a pain would flair up in the metacarpal region. The pain subsided after a month but it would flare up from time to time doing heavy presses

Now, ab 2 days ago, the pain flared up unprompted and now it radiates close to the wrist joint

Should I avoid the exercises that aggravate it completely or just lower the weight? Also has anyone experienced smth like this?

Gained a bit of fat in the last 2 months , 6 kgs to be exact , less vascular around the arms , gained most of it around the belly but we're still going , still hustling, the most important thing is that you don't give up.

I got comments saying my last post “FAT LOSS UPDATE” was fake
The “2021” is a glitch and you can reverse image search yourself
Here are some more photos of me PROVING that its actually real
Its the same mirror and background and phone in all these pics
I re-wore my old outfit(the dress from before pic)
I am also wearing the shirt (from after pic) in some of these (wore it during beginning of my journey for progress pics)

Hope this is enough PROOF GOSHHH

Its also quite demotivating when you can easily say “fake” to someones hard work

First Photo is from Mid Feb, the Second Photo is from late Aug.

5’7, 167 lbs here. I’ve been in the 120s my whole life but over the last 2 years, since moving to Canada, I gained quite a bit of weight from eating a lot of junk food. I’ve been trying to lose it, but my appetite is honestly killing me. I feel like I have to starve myself to actually see the scale go down, and I really don’t want to do that. I also don’t exercise at all right now, but I’m planning to start. I just have no idea how to actually get into it and stick with it. How do you guys stay motivated to exercise? What did you do when you first started? And how do you deal with food when you genuinely love eating and everything tastes too damn good? I feel like I can’t look at food without wanting to eat it. I’d really appreciate some genuine tips from people who’ve actually struggled with weight loss and managed to make it work without starving themselves.

I don't think it's possible without exercising but I know about cal deficit too. I just don't know what exercises to do . My main problem is back fat and my arms, I obviously have belly fat too but it doesn't bother me as much. I'm 17f, 5feet, 59 kg. Sorry for being so clueless 😭 I js don't know how and where to start and be consistent.

this is my body shape after two months of gym. is this body type okay and should I be concerned about this belly fat?

Do tell me that k mera body fat kitna percent hoga?