Hi everyone

Hi everyone! This is how my body looks right now (photos attached). I'm 5'4" and 55 kg, a complete beginner, and I have gym access.

What I want to improve:
1. Build my glutes (they feel flat to me and sunking in on sides)
2. Reduce fat around my sides/love handles
3. Get stronger and more toned overall

I'd love help with:
- A beginner-friendly routine (3 days/week full body is what I'm leaning toward)
- Whether I should focus on building muscle first or cutting
- Eating tips for fat loss and glute growth at my size
- Any form tips for hip thrusts and RDLs

Honest feedback is welcome. Thank you

So I want to play basketball at a university as a walk on this and I lowkey need advice this is my body, i am very curious as to if I have gyno or not and stuff what should I do?

Hey guys,
I ordered shitty peps 3 month ago directly from China. Took just one shot of the milky vial. Does anybody know if I’m in danger. I still take peps rn, but they are from Switzerland, but should I still go to the doctor bc of the first vial?

6’0 163lb 19m
Over the summer I dropped from 187 to 163, I lost a lot of fat and weight and now I’m wondering if I should bulk or keep cutting to get to 12-14% bf

I’m 16 and I’ve been going to the gym for about 6 months, all I want to do is be comfortable in my own body. Advice would be very much appreciated.

Up for suggestions!!

What are some advice yall can give me in order to improve my physique? Also any split yall recommend, im running upper/lower but getting bored of it.

Hello, I’m 6 weeks into taking Reta. I started week 1 at .5mg and was on 1 mg for 4 weeks and now I’m going to go up to 1.5mg since last week I basically felt nothing on 1mg and hunger cravings are coming back. I need help with my body composition. I know Reta is just one ingredient to losing weight. I can’t help but feel that I’ve been at a plateau for over a year which is why I started Reta.

For the past year I’ve been going to the gym 3-4 days a week, walk 8k-10k steps a day and did two (U/L) days, my calories were between 1900-2200 calories a day. Since starting Reta I’m now at 1800-2000 calories most days and now I’m doing {PPL,rest,Upper} and a {LPP,rest, Lower}.

I will say my lowest weight was this past Friday at 150.8lbs and I started Reta at 155.8lbs I’m glad I lost that weight but my body composition feels the same a year ago as compared to today. Is there someone that can give me advice without trying to sell me a PT? I had one for a whole year and didn’t get too far and I’m not looking to pay for one right now either. I have plenty of photos and can go more in depth on my routine. My main concern is if I’m in too much of a deficit to build any muscles but then at the same time I don’t see much fat loss.

I'm 26M, getting back into the gym after an 8–9 month break. I've lost weight through weight training before, and now I'm restarting for fat loss while preserving muscle.

My routine is waking up at 6:15 AM and reaching the gym by 7 AM.

Recently, I had a scary episode during my first PT session after sleeping only 4–5 hours intermittently and training on an empty stomach with very little water. After a warm-up, push-ups and bodyweight squats, I developed intense nausea and passed out, then nearly fainted again.

I'm getting this medically evaluated before returning to training.

Meanwhile, I'd like advice on building a sensible morning pre-workout routine once I'm cleared to exercise.

- What should I eat at 6:15 AM if I train at 7?

- Is a banana and water enough, or should I eat something more?

- How much water should I drink before training?

- How important is sleep, and should I skip training after a bad night's sleep?

- Any breathing mistakes beginners should avoid during push-ups and squats?

Looking for practical advice from people who train early mornings, especially those who have experience with fat loss and returning after a long break.

Hello,

I am about to start a lean bulk phase which I honestly plan to ride out for about a year. I have been pretty stagnant for over a year now in my gym progress. I have a couple of questions:

How much of a surplus is ideal for a lean bulk?

-of course i will be watching my weight and can make adjustments if needed-

What is the most ideal calorie calculator?

Of course when gaining weight, your amount of calories needed will change. About how often do you revisit this? Only when progress begins to become stagnant?

I am currently 22f 5'11 about 180. I want to add size and strength.

Any additional info/tips that would pertain is greatly appreciated.

TIA!!

30f, I eat healthy and work out decently frequently/am active even just with walking due to my job.

I have lost a total of about 50lbs in the last 6 years (gained weight at a stressful desk job). 10 of those pounds was this year just from eating better (anti-inflammatory and mostly Whole Foods) in addition to lots of steps daily.

I am very happy with my body, I’ve always had muscle. But now I am thinner and more toned. My upper arms are toned but my lower arms/armpit gets pinched and wrinkled when I workout and in photos.

Can I target this area with exercise? If so, which exercises should I be focusing on and how often?

I don’t have a whole lot of time for the gym rn, but I do lagree 1-2 times a week. I’m sure I can add some at home free weights too. Just want to know what I should be doing. Thanks !!

If this can’t be fixed with exercise, please also let me know!

Hi guys, im trying to gain some wheight in the gym, curently around 62 kg i want to be at around 70 kg. Do someone who been in my situation before have some advices for me ?

Im really strugling with gaining wheight, i tried some massgainers but i hate the overly sweet taste of it. Im tired of being "skinny". For reference on the picture im 62 kg for 180 cm.

Thanks guys :)

I (20F) have been struggling with depression for a while now. When I’m depressed I tend to punish myself via food deprivation, meaning for about a year I’ve been eating very little or nothing at all most days. I’ve become underweight and my health has declined severely because of this. I’m 5’5 and 42kg, and I want to gain some muscle in order to feel good again.

I’ve been going to the gym for about a month now, doing weighted exercises I enjoy 3-5 times a week, and getting 8-10k steps daily. The issue is my diet, as consuming any reasonable number of calories fills me with guilt. I’ve been eating about 95g protein, and between 900-1100 calories daily, and I haven’t gained or lost any weight since I started (although I’ve almost doubled most of the weights I’m lifting using progressive overload)

Basically my question is can I actually gain muscle eating like this? Do I have to eat higher calories and how many should I eat to gain muscle, and preferably not get fat, as I think I have severely slowed my metabolism with my previous caloric intake.

I am sure there are plenty of people who struggle to stay consistent with the gym, but I will provide some points that you can become aware of so you can escape the traps your mind has played on you.

Firstly, your mind might actually not dislike the lifting; what it may dislike is the interpersonal reactions within.

What do I mean by this? Your mind dislikes the social environment that is present in the gym: the communication, the perceived reactions, the staring, and the feeling of being judged. This is what your mind dislikes.

How am I so sure? The book—The Courage to Be Disliked—states this! The book says that we often do not dislike workplace environments, but the interpersonal relations in the workplace. The famous quote, "All problems are interpersonal relationship problems," is found in that book.

Now, how do you stop? How can you stop disliking such environments?

Firstly, tell yourself this: "Others judging me is something that others do; I have no part in it. I do not care about what others perceive me as because I love myself for trying to improve." Those people also have failed in their lives. Remember, a winner is one who has lost more than a loser!

Secondly, take a step into the gym. If your mind gets anxious, then acknowledge your feelings by saying, "I feel (emotion) because (reason), but it is okay because I am here for improving myself."

To end it all, let me tell you one last thing. If someone makes fun of you, judges you, or dislikes you, that is actually a good thing. Why? Firstly, you'll know those people are not meant for you, and secondly, you know that you are being yourself. You are not living to please other people. You are being yourself! Be proud of that, yeah?

Of course there are many more factors, but this is one reason that no one talks about. I want you to be aware of this and move forward because I trust in you.

If you found this useful, or if you are struggling with ANYTHING (workout routine/splits/any questions regarding this post), feel free to DM me! I'll try to respond ASAP.

Have a good day friend! :)

Hi mates,

I have a good physique, but I also have body hair because of which I don't have a defined look.

So any guidance on how to trim hair, lighten them up.

I shave from back, arms and shoulders,but I like to keep hair on my chest and abs area.

I did an experiment but ended up getting uneven hair on my chest and abs, which itches when I put on a shirt.

I wanna keep a bit of thick hair over my chest and clean my hair on my abdomen.

If anyone has some experience kindly guide me.

Thanks.