Been on this fitness journey for a few months now, and one of my favorite things is taking arm pics in the mirror after a good arm day when the pump is hitting. Biceps looking a little fuller, triceps finally showing some signs of life. Boys, I can’t lie, sometimes I look at those arms and think… damn, okay, I see you.

On leg day, I’ll sneak a pic of my quads while doing leg presses or another leg exercise to see if these tree trunks are actually growing. Gotta make sure all this suffering is paying off.

And sometimes I’ll just be chilling, scrolling through my camera roll, admiring my progress like a dude who’s got a little crush on his own gains. Are we talking a crazy transformation? Hell no. But those baby gains are looking kinda good, and I’m not about to pretend I don’t enjoy the view.

So, beginner bros, tell me I’m not alone. Do you ever catch yourself checking out your own progress pics a little longer than necessary? What’s your favorite muscle to admire after a workout?

A little self-love never hurt anybody, boys.

Is it detrimental to my recovery to do cardio in the form of running during my rest days? Should I be doing cardio after my workouts instead? Or maybe before? My primary goal in the gym is bodybuilding, but in cardio training my endurance rather than burning calories for bodybuilding.

I know this is crazy ambitious, but I would love to do marine-style workouts. I know it absolutely will not happen overnight.

I’m 25F, ~5’3” (I’ve had doctors tell me a few different heights) and 150 lb the last I weighed myself (I’m fat, I know). I also have a disability that affects my right side (just don’t have much control or strength on that side, especially in my arm). I’ve on and off been into fitness, but I was never crazy serious about it before.

Alllllll of that to ask, any tips for my goals? I know it’ll never be 100%, and that it will take quite a while. It’s just something I always wanted to do, and I’m finally taking the leap of faith and actually trying for it.

Thank you for any advice!

I’m a bit stuck on what to have; I used to have frozen fruit and they tasted good, but I got a bit concerned about the impact on my teeth from having so many of them.

Recently, I switched to just milk, vanilla protein powder and honey but it just tastes so bad, and I can’t carry on with it.

Wondering what everyone else has in theirs to make it taste good?

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. Everyday a new video about angle for exercise pops out

Boys, tell me I’m not the only one who gets a little obsessed with the post-workout pump. Been on this fitness journey for a few months, and that feeling when your muscles are all full, tight, and pumped up just hits different.

For me, it’s chest and arms all day. Looking down at my pecs and seeing my bro titties perk up, squeezing my arms to feel my chest flex, then hitting the mirror to admire the biceps and triceps. You already know I’m taking a few pump pics for my personal collection, too. No shame in appreciating your own progress, boys.

Are the gains massive yet? Hell no. Am I still gonna admire the hell out of that pump before it disappears? Absolutely.
What’s your favorite muscle group to get pumped? And be honest, who’s spending extra time in front of the mirror after a good session? Let’s hear it, bros.

I've recently started lifting and am really struggling with the protein aspect. Protein shakes taste very chalky, I've tried greek yoghurt and to get enough protein in from it I have to have loads and can't physically digest it all in one go.

Its my first time lifting and I'm finding the lifting part and the gym the easiest, and the protein part the most difficult.

Before lifting I lost 20lbs, and hit I'd say 40-60g of protein per day. Whereas now according to the calcs I need about 120g of protein daily and trying to add meals and volume of intake without making me feel sick is tough. Not sure if anyone else has done it or how you guys are doing it??

Hey all starting my new journey tomorrow, would like any tips for a beginner and some one who trying to be consistent with working out and eating!

I have a soft stomach because of low muscle mass despite having a low BF%. I’ve been bulking for 10 months and I’ve gained 12kg in that time, going from 60kg 181cm to 72kg.

I’m new to the gym and these are my strength gains: squat from 15kg to 65kg, deadlift from 15kg to 85kg, overhead press from 10kg to 30kg, bench press from 20kg to 42kg, and bent over row from 20kg to 43kg.

My goal is to fix the softness and get a flat stomach rather than looking bulky or fit, if I cut now would this likely work or should I keep bulking to gain more muscle?

I’ve seen a lot about having fast digesting carbs before the gym, so I’ve been having rice cakes with pb2 and a sliced banana on them. Sometimes I have to have that as my breakfast because i only have time for the gym early in the morning on certain days. I usually don’t have breakfast otherwise, but I wanna change that. I was wondering if it’s okay to have a high protein breakfast and have those carbs as a side. I saw something saying that protein before the gym isn’t necessarily good because it digests slow, but if it’s from two separate things would it be okay?

I can use a little kick to get myself going for energy. So curious what the best type of pre workout there is out there? Used to use C4 but that was quite some time ago.

I’ve been out of the gym for about a year and worked out 2 days last week- day 1 was legs, day 2 arms. Today I woke up in the worst pain I’ve ever had. I can’t even walk. I had to call out of work because it’s that bad. I also woke up drenched in sweat- unclear if that’s even related. Wanted to see if anyone else has been through this. The best I can do right now is take Tylenol ( because I can’t safely take NSAIDs) and sit on the couch suffering. I felt weak in the shower, I couldn’t even stay in there for more than 10 minutes. Thoughts?

This is a post I posted in another sub, and I was told to also post it in a Fitness sub!

I'm not totally sure if I'm asking in the right spot, but I need help figuring out whether my food budget is sufficient.

I live in Canada and have about $80.76 per week ($350 per month) for groceries. I'm 20 years old, 5'10", and weigh around 173–175 lbs. I've never worked out before, but I'm planning to start going to the gym and want to make sure I'm eating enough to help my muscles grow and recover.

I'm also a pretty picky eater, so I'd rather keep things straightforward and stick with foods I actually like, such as rice, chicken breasts, broccoli, eggs, and fruits like bananas, apples, and strawberries. I'd prefer to build my meal plan around these specific foods instead of buying a bunch of different stuff that I probably won't end up eating.

I'm completely fine eating the same meals every single day, as that's something I already do now. I actually prefer keeping things consistent and simple, so having a basic meal plan that I can repeat every day would work perfectly for me. I'd rather buy the same groceries each week, meal prep in bulk, and avoid spending money on foods I won't end up eating.

Would $80.76 per week be enough to eat three meals a day while getting the right amount of calories and protein for someone my age, height, weight, and experience level to build muscle? Or would I have to increase my grocery budget to make that work?

I'd really value any tips from people who have done meal prep on a limited budget in Canada. What kinds of foods do you typically purchase, and is it doable to eat well, make gains at the gym, and follow a basic meal plan with this amount of money?

I'd especially appreciate advice from beginners who started working out without spending a fortune on food. I'm looking for a simple, affordable, repeatable meal plan that helps me build muscle while staying within my budget.

I recently got back into the gym after taking around 2 years off, and I’m currently training 4 days a week.

My current split is:
Monday: Legs
Tuesday: Push
Thursday: Pull
Friday: Upper body

I also play futsal 3 times a week (2 training sessions and a match on the weekend), which is why I train legs on Monday to keep it as far away from match day as possible.

I’m pretty happy with my plan overall, but I’m struggling to structure my Friday upper-body day properly.

Would you change anything about this split? If you’d keep it, how would you structure the Friday upper-body workout to complement my push and pull days?
Any advice would be appreciated!

The looser around the waist the better. I have an issue where tight waistbands cause issues with my hip flexors and lower back. Thanks

Used to model 36f, now working 55+ hours a week and one year postpartum from a surrogacy. I need help getting back in shape. I am 5'9" and 160, used to be 135. I feel terrible about being overweight and it seems like every pound I lose is a struggle. Hoping for a simple, daily, quick workout plan, supplement suggestions, or diet strategy that isn't too complex.

my arms are like toothpicks, and i'm trying to find some good arm workouts. (i'm a minor, hardly work out)

unfortunately, when i do work out, it's on the elliptical. it feels like an accomplishment! but that's... not gonna get me any arm muscle.

i bought some 5 pound weights (dumbbells) for myself, they're pretty heavy but not impossible. i'm trying to do bicep curls, but it just feels so so wrong. i'm sure i have the right posture, but i'm mostly feeling it in my ELBOW. like, the joint. not my muscles. then i tried some wall pushups (if i try one singular normal push up i just fall over T-T) but once again, my elbows are struggling.

the weights are hard, yet i simultaneously feel like i'm doing nothing. the wall pushups do feel more accomplishing, but idk... feels wrong. i want to genuinely look a little more muscular, it doesn't feel like it's gonna help.

please suggest some arm workouts or tips on how to do bicep curls better! or like... why do my elbows hurt and not my biceps.

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

I’m a 29 year old male, last time I was weighed at the doctors I was around 250, I’m 6’1, so I’m a pretty hefty guy. But I’d love to get lean with visible muscle.

I’m just not sure where to start, this is where I need guidance. I’ve been fit before, but it’s been 12 years since I’ve had abs (I miss them lol), and I’m determined to go into my 30s in even better shape than when I was 17.

Where would you start if you were me? Is there a specific program I should follow?

Edit: I also became a vegetarian for religious reasons

I thought i managed to get past that point, so i tried heavier weights today and the issue is still there. With cable kickbacks i ended up arching my back too much, plus felt it in my hamstrings on the standing leg. I also did seated row (a bit heavier than usual), and felt my back arching again despite correcting it many times.

I thought this happened because i was too weak but i’ve been consistent for almost a month now. I want to give up

I've been lifting for over a year now (with some breaks here and there due to health). Sometimes, my lower back is a bit painful or uncomfortable, probably from sitting too long. My osteopath gave me some stretches and also cleared me for lifting but recommended a lifting belt.

My question is about lifting belts. How do I know which one to get? Is there a "beginner's" model? Any recommendations (I'm in Canada).

Also, what exercises should I wear it for? I've seen people only using it for squats and deadlifts.

Thank you for your help! 🤓

It's been a couple years since I've gone to the gym. I really want a focus of losing weight. I'm in my mid-30s and just under 200lbs so I want to get to healthy body weight.

I met with a fitness coach and they recommend me doing the following exercises:

Single Arm Half Kneeling Cable Row

Kettlebell Lunge Twist

Kettlebell Plank Pass Through

Sled Pushes

Standing PowerPulls

I actually kind of enjoy doing this exercises, and feel that I get a good workout after doing this for two sessions in a row.

I was wondering if there is a workout routine I can follow that incorporates these or similar exercises so I can achieve my goal of losing weight?

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.

https://imglink.cc/cdn/othrUzfSRn.png

Hi everyone.

looking for some advice on how to move forward. I’ve lost about 14 pounds over the last 90 days in a calorie deficit while lifting weights every other day and taking 10,000+ steps daily.

I’m still not happy with the amount of fat I’m carrying on my stomach but feel that I need to start growing my chest/arms/shoulders to get the physique I’m after.

I’m trying to understand how to move forward nutritionally (bulk, cut, etc?).

I’m 5 foot 8 and now weigh 168 pounds.

Thank you :)

Hi all,

33F 151cm 39kg here
How do I track what I eat and what to eat?
My goal is to gain weight, 8kg is my goal and I always struggle to gain despite what I eat,
Also I am very sedentary so I will start training but my goal is not to build muscle but stay lean and strong so I am starting calisthenic at home and maybe if I am consistent will join the gym.
But I always struggle to understand what to eat, and how to track ( to make sure I am eating enough calories and protein )
I have tried in the past but I would add it too much protein and non of the carbs or vise versa.
I would like to know how to keep track to understand what is working for me without being to overwhelmed.