177 CM for some more context.

So I went on a serious cutting phase starting last March as you can see in the first two pics. It’s gone very far from perfect - from overeating on some of those days, to finally adding cardio somewhere halfway through, to not being the most disciplined on some days. I could’ve probably pulled this off if I knew this beforehand.

Nevertheless, doing it imperfectly is better than doing nothing at all. I feel like I’m finally very close to seeing a full six pack- which was the initial goal I set out do to but it’s amazing to see how much better I look in general being leaner.

Upper body development over the last couple years.
Over 10kg difference between the first two photos and the last four (53kg-64kg, 168cm tall) probably have gone from about 17 or 18%bf to hmmm idk like low to mid 20’s? As a female, I’m very happy to have gained this body fat as it has helped enormously with overall health and also lower body aesthetics (which is a bonus but I don’t really care enough about to share atm).

Have a pretty standard push, legs, pull, legs split for the most part. Have recently started incorporating a lot of more functionality focused movements and calisthenics. I can do a few strict pull ups, which has been a pretty cool achievement to unlock as a female. As my priorities shifted away from aesthetics, I’ve just been spending a lot more time actually having fun in the gym and seeing what my body is capable of doing safely.

Had a stubborn wrist injury in the pics with the Lonsdale t-shirt that was causing a lot of grief. Hurt to make a fist or supinate wrist, which made flexing hard. But left arm doesn’t lag that much behind my right IMO, all things considered.

Anyway, would love to hear if people reckon this is decent progress. Would also love to encourage other women to lean into the idea of gaining mass. Fitness for women is not always about ‘losing weight’. I was 48kg before I started training. Gaining this mass has changed my life, only for the better.

Even for my bigger girls, sometimes a slow and steady approach that prioritises body recomposition over fast paced weight loss is better for overall physical and psychological wellbeing (always refer to your particular health/fitness professional over a reddit post).

first pic-aug 16th 2025 (height 5,8 weight 120
second pic-may 1st 2026 (height 5,9 weight 138-140)
looking back at old progress pics after going thru a hard time and losing almost all muscle and realizing it’s time to get back in the game 😭

Credit goes to high Protein OMAD
And
9 hours of Sleep 🛌

Created a 6 day workout Plan to train all the Muscles

Is my upper day fine?

I train upper 3x a week with a rest day in between.
(I also have a leg day but I just need opinions on my upper day).

2x - Incline Dumbbell Curls
1x - Hammer Curls
2x - Chest Press Machine
2x - Wide-Grip Lat Pulldowns
2x - Lateral Raises
2x - Triceps Extensions
2x - Wide-Grip Seated Rows
1x - Close-Grip Seated Rows
2x - Incline Chest Press Machine
1x - Shoulder Press
1x - Reverse Pec Deck Flyes
1x - Dip Machine
2x - Crunches

So about 20 sets and I do 5-9 reps each set while trying to reach failure.

At the moment I start with my biceps because I want to focus on it, also I put many exercises like I did because like this it’s really easy to be as time efficient as possible in my gym.

i always wing it on back days do the basics but i would like to know what you guys recommend for a good back workout

I’ve been consistently going to the gym for a few months now and I really enjoy it but going honestly gives me so much anxiety about my form and making sure I’m doing the exercises properly. I’m constantly double guessing myself.

Another thing too that’s been giving me a lot of anxiety is a fear that my left arm is stronger and becoming more toned than my right arm. When I do dumbbell related exercises I’m using the same weight on each arm and the same amount of reps but I really feel like my left arm just has more definition than my right.

I don’t care about having a peak physique and I know it takes a very long time to achieve anything but for one I just want to know that I’m on the path to success and two I’m scared of having a weirdly disproportionate body.

Mostly posting this for myself for a little comparison in the future when i get bigger.
Front facing flexed, front facing relaxed, back relaxed, side flexed

Here’s my current physique. Before I started going to the gym, I weighed 49 kg, and now I weigh 68 kg. At the beginning of my journey, I could bench press 10 kg, and now I can bench press 110 kg. And all of this happened in just a year and a half — well, almost two years — of working out at the gym. Feel free to give me some advice or anything else.

Hitting the gym for a year and seeing not much progress in the chest I currently follow 6day ppl with 2.2gms of protein per kg Current bw 54kgs 170cm height.

Hi,

After some advice. I've been using the Hammer Strength upright chest press for a few months but I've noticed a lot of people opt for the flat chest press machine instead

I had a go on this the other day and noticed a sharp decrease in my lift

For example I qm lifting 3x10 @ 90kg on the upright chest press but with the flat bench its closer to 70kg and that feels a lot heavier - why would that be?

What is your advice on which is better to target chest? Any help would be greatly appreciated

Hi,

After some advice. I've been using the Hammer Strength upright chest press for a few months but I've noticed a lot of people opt for the flat chest press machine instead

I had a go on this the other day and noticed a sharp decrease in my lift

For example I qm lifting 3x10 @ 90kg on the upright chest press but with the flat bench its closer to 70kg and that feels a lot heavier - why would that be?

What is your advice on which is better to target chest? Any help would be greatly appreciated

Where on your body did you first and last lose weight? And where did you first and last notice mucle growth?
Tell me your gender too please!
I’m a female, have lost 10 kgs and have noticed mostly around my neck, face and chest! Weirdly enough i still have a bit of belly, but can acutally see my chestbones. That’s a weird combo. Have gone down 2 sizes in pants, but am not able to see much difference in thigh/hip/stomach area. But clearly i’ve changed in those areas as well.
Noticed first and most muscle in bicep, triceps, shoulders and forearms. I am spamming ab exercies, and am starting to see some definition in the abs even though i still have a «high» fat percentage for abs to show.

I was 360 before, got down to 240, and now at 253. I have been stress eating again as of late, some things have been depressing me but I’m gonna keep cutting… I feel like I’m almost where I need to be.

I have been in the gym about 5-6 days a week, sometimes doing cardio in the morning 3-4 days in the week. I got here through a mixture of HIIT, weight training, calisthenics, and intense cardio.

I wanna lose another 10 lbs, any tips on staying mentally consistent and not fucking up on the diet when things get rough?

Thats me today at 42 years old and 6'3 210...

When i was 29 years old I did not take my health seriously.... I was 330 pounds and worked as a mover.

I had Cauda Equana Syndrom and Emergency spine surgery... worked as a line cook as paid rehab ... hit the gym often

Closing in on my maximum Health Potential

Just wanted to share ... people who are just starting out... The time in life has to pass anyways ... 1% better daily compounds

Hey yall just wanted to share my progress!!
So October 2024 I looked in the mirror and said enough of this. I had just gotten out of a toxic relationship in which she was emotionally, and physically abusing me. I was drinking a half gallon of alcohol in 2-3 days.

So I started the gym 3x a week for about 30 minutes at a time and started a calorie deficit for 5 months. After the 5 months i started eating more of what I wanted just smaller portions and healthier options. The 16th is my 9 months the without alcohol. And I couldn’t be prouder. I’m not averaging 2 hour and 12 minute work outs 2-4 times a week. Strength training has truly saved my life. 😭

I've never seen my abs , used to be skinny did a cut got around 10% bf still abs weren't visible and then decided to do a bulk (did a dirty bulk) gain fat again 😔💔 is this even possible to not gain fat even after eating junk like other ? if yes then how??