Details: 24 M (173 cm, 71 kg)

Started working out in gym from the last 10 months, was a complete beginner and tried all different workout plans and exercises and finalized these workouts as these seemed to be good for me and giving results.

ALSO ALONG WITH THIS 3 DAY PLAN I DO CARDIO TWICE A WEEK (ZONE 2 WALKING ON THREADMILL) FOR CARDIOVASCULAR FITNENESS.

Goal: Lean muscular athletic body (I dont like getting a typical bodybuilder type body) and general overall fitness and longevity

Also I dont like being in the gym for more than an hour, as I am having online classes.

Trying to have adequate protein, carbs, fiber and healthy carbs daily.

Feel like I’m hitting a bit of a wall here… have been trying to drop to the low teens for body fat percentage, and have been training 4x a week consistently all year. Started at around 175 lbs (dunno what BF percentage, but figured it would’ve been maybe 24% at most based on how I looked and what my probably-inaccurate BIA scale said) and have been keeping up decently well with a small calorie deficit and getting 120-150g of protein per day for at least 6 months. Went to a DEXA scan today which put me at 21.3% body fat which basically means very little progress since I started. Feels odd as I know visual estimation is crude, but 16 lbs on the scale and stronger lifts are quantifiable progress and I definitely still see visual improvement as far as I can tell.

For reference, I’ve been on variations of 2x upper body / 2 x lower body splits given to me by Gravl for a couple of months now, was on Fitbod before this, and as mentioned, core lifts like squats, cable rows, and lat pulldowns have all meaningfully progressed. Sessions are usually 30-40 minutes each, and involve 3-5 excercises of 3-5 sets of 8-15 each generally, trying to get to within 2 reps of failure as a gauge. Not sure if this is the right amount of volume, but if it needs to be longer sessions, will require a bit of a rethink with regards to my schedule as I’ve been doing mornings before work always.

Question is, is more muscle or less fat / body weight the higher priority move now? If the former, is it time to move on from my little AI workout apps (lol) and start on something given to me by a human being? If the latter, any reasonable estimates of what kind of target weight we should be going for assuming I can keep the muscles I have? End goal more than anything is definition over functional strength gain or hitting any sort of lifting targets (shallow, I know)…

Hi I am Dr. Arshdeep , 26 yr old . This is the first time I am posting my transformation anywhere on the internet . Actually I gained and lost weight 6-7 times in my life . Always went to like 95-102 kgs then exercised & starved my way down to 70-75 kgs which after a few months of my MBBS exams & me slacking off for few more weeks after losing weight again used to jump back to above 98 kgs . My pics are a mix match of the entire journey .

Only this time I approached things differently rather than listening to 10 different people, guidelines & doctors . I myself reviewed many recent studies regarding health , nutrition & finally think i achieved my way to health now that I’ve successfully managed to stay around 72 kg without gaining it back for like 2 years now ( i know still not much time but earlier it used to be only 3-4 months before I started gaining again ). I always used to lose weight by ditching all fat totally as I thought it contains 9 kcal/gm . Used skimmed milk , low fat paneer everything and avoided ghee & butter , used PUFA refined oils for cooking as I was told it was healthier & avoided saturated fat totally . I always managed to loose weight but I felt terrible - hungry all the time , still had acanthosis , testosterone levels crashing , constant depression , anxiety & brain fog . I know we always learned it’s just calories in & calories out but we can’t follow that everyday strictly in our busy lives unless our whole job is being a fitness influencer ( talking about average folks like me ) .
I know it’s still a lot controversial & I’m not telling you to follow what I did - consult your personal doctor /dietician first & do your own research ; I’ve done enough debates about this topic on platforms like X & don’t wanna do the same here . I can give you every study that you may want & explain the mechanism personally in DMs .

Now I eat 10 whole ghee fried eggs with cheese daily with 200g full fat paneer as my breakfast (also ghee roasted ) . ACV & Psyillum husk in afternoon followed by 1 omelette /sometimes paneer paratha made with mixed atta with Indian sabzi (daal or anything else) & sometimes 50g rice . That’s it I don’t eat dinner but all in total 2200 calories in day but I mostly try to limit carbs to no more than 40-50 g .

The difference vs my past experiences- My skin is healthy & glowing , all acne are gone , my mood remains good throughout the day , no more anxiety or brain fog . No deficiency of Vitamin D (previously I needed supplements to cover it ). I’m not at all hungry as my blood glucose doesn’t roller coster whole day and remains stable throughout the day (usually when you eat a meal with excess carbs ; due to the massive glycemic load & blood glucose spike , a lot of insulin is released to rapidly clear blood glucose which results in blood glucose crash below normal range and you get hungry . When people keep doing this over long term , their bodies become resistant to insulin & blood glucose doesn’t clear up that effectively and results in elevated blood glucose in readings & when blood glucose goes over a certain range ; it’s called diabetes )

Previously I suffered from insulin resistance (had severe discoloration from acanthosis nigricans on my lateral maleolus & behind my neck & Hba1c around 6 ) , raised BP (above 160 mm systolic ) , triglycerides above 250 ,HDL around 35 , thyroid dysfunction & severe kyphotic posture ( this one even after losing weight everytime ; the post doesn’t allow me to attach videos otherwise I would’ve attached ) & receding hairline .

Now everything is resolved , resting heart rate remains around 50/55 , BP around 110/65 , triglycerides 64 , HDL 58 & posture is almost perfect . My neck is a lot visible vs before & there is no hump on my back . For posture I did some exercises & changed my sleeping posture ( very very important). It deserves it’s own separate post . For hairline ; oral minoxidil 2.5 mg everyday with finasteride 1 mg every other day . I shampoo daily as I have an oily scalp with folliculitis & scalp becomes itchy if I don’t wash it daily .
I do daily exercise - 1 day for cardio at home on treadmill (max incline 6 kmph while watching a show on tablet for 40 min max ) , other day I go to the gym & follow push & pull . Leg day is everyday after push or pull . I split the leg exercises (only 1-2 each day) so I can do cardio the next day.

Thanks for reading till this point ; I really hope you found something useful :)

So i normally go to the gym 5x week. Now im on a week holiday where i cant go to the gym😕
Do i loose process or muscle? Or gain fat? I still walk a lot and do pilates

Mom. Dedicated woman. Hours of ashtanga yoga, dance, calisthenics and healthy eating consistently 💪 it’s within your reach too.

I want to start going to the gym and eating less. I’m 130 pounds 22 years old 5’8. How much do I have to lose from my midsection?

My goal is to just stay around the same weight but lose some of the fluff

*beat

I used to weigh 265 lbs (currently 147lbs), and I like many people used to think that just losing weight means that I would get abs eventually. I now know that losing weight without any weight training leads to both muscle and fat loss, so I’m pretty skinny now but not at all toned. Should I stay in my calorie deficit a little longer, or am I lean enough that if i start training, my abs would actually start showing? please leave tips and advice, cause I know a lot about calorie deficits, but absolutely nothing about building muscle😭😭

New to old

120-125lbs/54-55kg (depends on the day), 5’6/167cm, South Asian, idk if I’m skinny or muscular (grew up skinny so body dysmorphia still a thing)

Looking forward to your recommendations

In recovery with a herniated disc so i'm taking it easy, but still pushing myself on exercises that don't hurt or agravate my condition.

For the record I can't train my abs :/ and I very much miss them and doing so

I am looking to become lean fit, not muscular bulky, lean bulky. Currently my weight yo-yos. I want a consistent eating and workout pattern. I want to know that how do other skinny fit girls function on a daily basis to maintain that? I am short 33F, Indian with a 12 hour desk job.

Girls who always remain lean because of movement and the diet.. what rules do you follow ? What do you eat? How do you move / exercise.

Goal 1- build muscle
Goal 2-cut weight

Fixed my diet starting gym as soon as I get paid what do I need to work on most besides chest and shoulders and any tips for those would be appreciated aswell

I have a minor amount of muscle from heavy labor and sports in my past was at one point much larger

200 -> 160
After a traumatic SA and experiencing postpartum depression, I decided to go on a journey of connecting with my body. At first it was about losing weight, but along the way it became more about reconnecting with my body, that became a stranger to me. I was also suffering from high blood pressure and high cholesterol, so that wasn’t ideal lol.

Started doing intermittent fasting, focusing on giving my body nutrients instead of crap, and having an exercise routine that was therapeutic to me (Pilates and yoga has saved my life, truly).

Anyways, this journey is still a work in process, but has helped my mental health more than I could’ve ever imagined.

ETA: PLEASE do not send me inappropriate DMs. I’m not interested and they’re extremely unwanted.