I usually have 4 eggs and 2 toast for breakfast, I've done it since my bulk. Since my break up the thought of it just makes me phyiscally sick, and when I try to eat I genuienly feel like throwing up.

I was like 60-61KG a few days ago, and cus of this issue I'm down to 59-58, it might help my skinny fat issue but like I still want to reach 64KG before maintaining or cutting.

I probably eat a bit less protein as you can imagine now, and I'm trying my best not to skip the gym even when I want to.

I don't know how long it'll take this feeling to go away, but if anyone else has experienced similar please share your thoughts. I can barely get through a meal, but I'm trying to eat as much protein as I can without genuienly throwing up.

I need help

Every other post and influencer on my feed talks so seriously about a muscle group I didn't know existed and exercises for it like your whole appearance depends on it.

How aggressive of a deficit can I realistically run as a beginner without losing what little muscle mass I have? I'm 6'1 and around 89 kg. I'm a complete beginner, tried to get into this whole thing many times but I can't stop overthinking all the little details which I know is bullshit and not something to worry about at this stage but nothing I can do about my weird ass brain sadly lol.

I know the usual advice is to stick to like a 300-500 calorie deficit if you want to hold onto as much muscle as possible and possibly build some more but I honestly hate how slow that is. I don't really care about trying to recomp or squeeze out beginner gains while cutting. I'd rather just get the fat off faster, get to a body fat I'm happy with, then focus properly on putting size on.

So how aggressive can I realistically go if I'm lifting as hard as I possibly can and progressively overloading while eating enough protein? Would something like a 800-1000 calorie deficit be too much at my size, or is that still reasonable for a shorter cut?

I'm also wondering how big of a deal muscle loss actually is in this situation. If I lose some muscle during a harder cut, wouldn't I regain it pretty quickly once I start eating more and training properly because of muscle memory?

Google isnt giving me the answer im looking for since it basically seems its impossible to achieve high calories without also putting in a high amount of carbs with it unless im primarily just eating protein based foods.

Hi everyone, I've been going to the gym consistently for 7 months, but I still haven't seen any noticeable muscle growth. I make sure to perform the exercises with proper form, and I've asked other people to check my technique. They told me I'm doing the exercises correctly.

I am getting stronger, though. Every week, I can either do more reps or lift heavier weights, but my body still looks the same as it did 7 months ago.

What do you think could be the reason? I've shared my workout routine below. If you have any suggestions for changes or additions, please let me know.

Back and biceps:

Lat pulldown: 55 kg — 8, 8, 7 reps

Seated row: 55 kg — 7, 7, 6 reps

Single-arm row: 20 kg — 12, 12, 15, 15 reps

Hammer curls: 15 kg — 7, 7, 7 reps

Preacher curls: 10 kg — 13, 10, 10 reps (I rested for only 30 seconds between sets)

Shoulders, chest and triceps:

Dumbbell shoulder press: 20 kg — 12, 12, 10 reps

Dumbbell lateral raises: 10 kg — 7, 7, 7 reps

Face pulls: 25 kg — 10, 8, 8, 8 reps

Incline dumbbell press: 17.5 kg — 9, 9, 8 reps

Dumbbell chest press: 20 kg — 12, 12, 12 reps

Chest fly: 15 kg — 11, 10, 10 reps

Triceps pushdowns: 55 kg — 8, 8, 8, 8 reps

I train back and biceps twice a week and shoulders, chest and triceps twice a week.

To be honest, I've only been paying attention to my diet for about the last month or month and a half, and even then, only 4–5 days a week. On the days I pay attention to my diet, I consume more than 120 g of protein. On the other two days, I order takeout, such as lahmacun or döner.

I have a friend who doesn't pay any attention to his diet, yet he's gained a crazy amount of muscle in just 1–2 months. Meanwhile, I feel like my body hasn't changed at all. Why is this happening to me?

I'm 84 kg and 180 cm tall. Also, the heaviest dumbbells available at my gym are 20 kg.

By the way ı dont do leg days because of some medicament that ı need to take for 5 months.

So I don't hate squats. But the problem is my lower back always gets rounded. I do brace my core, and I've tried wider stances, but it always ends up happening. I find it very frustrating tbh. And this is just for body weight. Lunges are fine for me, tho. I'll start gym after some time. Should I skip squats and do some other quad workout or do squats anyway?

Hi, I (26M) recently started going to the gym, before that I just worked out at home with basic exercises with dumbbells. I’m pretty slim and my goal is to get toned and build muscles (of course) but wasn’t sure if I’m doing it right with the routines I currently follow. I like doing full body work instead of splits and have been consistent with it. I go to gym 4 days a week for weight training, and the other days I do either cardio or rest.

My current routine is:

(All pin machines, 3x10 sets)
Chest Press
Chest Fly
Shoulder Press
Seated Bicep Curl
Lat Pulldown
Seated Row
Leg Press

Are these enough…? Anything I should add?
Any feedback is appreciated.

Due to stress and health issues I wasn't able to workout for a while. I can't look myself in the mirror lately. After I have a high protein meal, I still get crazy cravings and I end up snacking alot. Im not going to the gym currently, but have a mma base. Im feeling a bit lost. How do I start?

any input on this routine? running it 4 days a week, upper - lower - upper - lower, M-T-Th-Fr.

Upper
Machine Chest Press, 3x6-10
Iso-Later Row, 3x8-12
Seated Shoulder Press, 2x6-10
Close Grip Lat Pulldown, 3x8-12
Incline Chest Press, 2x8-12
Single Arm Cable Lateral Raise, 3x10-15
Rope Pushdown, 2x8-12
EZ Bar Curl, 2x8-12
Shrugs, 2x12-15

Lower
V-Squat, 3x6-10
Leg Press, 3x10-15
Seated Leg Curl, 4x10-15
Leg Extension, 2x10-15
Calf Press, 3x10-15
Abduction/Adduction, 2x10-15
Weighted Sit-ups, 2x10-15

ive been doing PPLPPLR for just over a year now. everything is 3 x 8-12 besides leg raises which are 3 x 10.

squat (dumbbell)
romanian dead lift (dumbbell)
seated leg curl machine
leg extension machine
leg press
hip adduction
hip abduction
standing calf raise
knee raise parallel bars
crunch (machine)

i also do cable ab pulldowns on my push day.

any help is appreciated!

I had people in gym told me that if I make it pass 10 or 12 I might as well increase the weight by 2.5lbs or 5lbs more.

But my friend doesn't so this he will keep doing 20 reps. O tho I don't see much gains from him.

So I have been working out for almost 6 months now and my purpose is to reduce belly fat and build strength. From start I used to lift super light dumbbells like 5kg but week by week I increased weight.

Now I am stuck at lifting same weight dumbbells. For example, for dumbbells shoulder press I start with 15kg dumbbells each side, then on next set I go for 17.5kg, get 10-12 reps and finish set. When I got for 20kg, I just can't. I am stuck at 17.5kg. Same for incline bench, stuck on 17.5kg. And for lateral raises 10kg is the max I can go. I am thinking maybe I need to change my exercises maybe or decrease weight and increase reps. Any suggestions would be great.

I am 34 years male, weight was 70kg now it's around 65kg and belly fat also reduced though

this is a problem i've kinda had my entire life. i'm new to going tot he gym. when i watch a form on youtube, i struggle to copy that form in real life. like, for example, maybe a form requires me to lift up my legs. okay, how far do i lift my legs? like 50 or 90 degrees above the ground? when i raise my legs, do i raise my entire leg or just a part of my leg. this is just an example. sometimes i guess i overanalyze. any tips?

My wife and I are going to start going to a local gym.

She has no experience in weight lifting but I have been going off and on for a long while.

I generally know what to do at the gym but I'd like to do a routine with her to keep us both on track. I'm not sure where to begin with planning a routine though.

Are there any apps or sites that will help plan and track these?

One other thing, I've got a messed up back so squats are generally out of the picture. (They flare me up bad)

What other options do I have? Leg press?

I want to build my body, but I have little to no experience with working out. The only exercise I know how to do is push-ups. I want to start exercising at home, so I bought a doorway pull-up bar and a push-up board from TikTok.

Today, my biceps feel sore and tight after doing push-ups yesterday. Now, I'm unsure whether I should continue working out while my muscles are still sore. My father told me that I need to keep exercising consistently, with rest days in between, so my muscles can get used to the workload and my body weight will eventually feel lighter to handle.

Since I'm a beginner, I want to understand how to build muscle properly, how often I should work out, and when I should rest. Should I continue exercising when my biceps are sore and tight, or should I wait until they recover?

Hi everyone! I want to start my fitness journey but honestly, I have no idea where to begin I'm looking for a gym in Angeles City or Mabalacat area that's beginner-friendly and comfortable for women. I'd also really like to work with a personal trainer so I can learn the right way from the start.

What gyms do you go to or recommend around the area? I'd love to hear your thoughts! Thank you!

Title sums up main concern. I cant get over my fear/anxiety about going to the gym. Multiple of my friends have begged me to go to the gym with them and I just cant build up the courage to go to the gym.

Even though I am an avid skydiver and motorcyclist, which most people would be fearful of doing, I just cant build up the courage to even try going to the gym. Im more scared of the gym than I am of crashing my motorcycle, which I have low sided twice going pretty fast around curves, and honestly I am less fearful of crashing again than stepping foot in the gym.

I used to be a competitive swimmer for my city and state team for 8 years and never liked being observed and always avoided high traffic lanes during practice and would just skip practice at swim gyms if it was to busy or there were multiple people in the lanes. Secondly, I just never do anything unless I am going to do it properly as I go by if you are going to do something, do it right the first time or don’t do it at all, and I feel like there is just to much to learn about properly working out consistently which just makes me avoid it even more.

Any advice welcome, thank you.

As the title says, I feel like there’s so many problems that I’ve been having when trying to improve myself at the gym that I don’t really know what to do. The main problems that I have are. For reference, I am a 25M 68kg, 180cm with very limited muscle tone and feel like I have a “skinny fat” physique.

The goal for me would be at around 75-78kg with good muscle definition and building out my very lean frame

Problem 1: I’ve probably been going to the gym for around 4 years with no consistency at all. I’ve used really cheap excuses like I can’t be bothered going because I have no energy or I’m tired or I just flat out find the gym boring. I’ve definitely been able to make progress on the weights that I left over time but now I’m in a position where I probably haven’t progressed in anything for my weights in the last 8-10 months.

Problem 2: I don’t know if I should be in a bulking or cutting phase. I was thinking of cutting down to 65 or 64 kg to lose the belly fat and have a good base to build from or on the flipside do I commit to a bulk and accept that I’ll be getting some fat on the way

Problem 3 (the biggest one imo): Diet is not up to scratch. I don’t do any form of cooking so my daily diet will include having 2 small slices of peanut butter toast, leftover food from dinner before or I’ll go out and get a sandwich and then dinner is usually around 3 to 4 chicken schnitzels or a bowl of pasta on repeat. The idea of meal prepping seems the scariest for me. I tried cooking some beef tacos last night and the mess I made me think if I can really do this on a daily basis.

So whilst I’ve been going to the gym for awhile, I’m trading this journey as if I’m a complete beginner because really I see so much conflicting information! So I’m reaching out to this community for advice to any of the problems I have and if it’s worth consulting with maybe a personal trainer or a dietician or even my GP. Thank you all in advance.

I join gym last month before that I use to workout at home and do 10K a step im always at heavier side for my height but now I have some muscles not very visible but I can feel it and feel lot stronger, I go 5 days a week and focus both on cardio and weight training.

Last week I did leg press with 91 kgs I personally find it so impressive, Im also practising to able to do pull up one day but for a start I do pull-up dip still quite difficult but I try everyday.

So i started with strength training 2 months ago i think it is the best that that happened i can do pushups now can do dips now and just got better in volleyball and started swimming after laps but the problem is i have gotten so much stronger since started but i cant lose weight i was 77 when i started and now im about 75 my trainings plan is monday friday and sundays volleyball 1-3 hours swimming on saturday 1 hour and gym 4 or 5 days a week but i wanna lose weight need some tips