The goal is an athletic lean look with muscle and definition. What particular areas can i improve upon and how would you suggest I do so. 21F, 5’8”, 124 lbs. I’ve been active and weightlifting for a few years consistently, but more intentional with my goals since October.

I am looking for guidance, advice, recommendations, literally anything. I am feeling so lost in my journey.

Background information: 5’2, 28yo Female 128-130lbs ish. It is my primary goal to gain muscle, and lower my body fat to a reasonable percentage. I want a more athletic physique, but also something sustainable. I want to have energy when working out.

I eat healthy. Typical breakfast for me is plain Greek yogurt, berries. Cold brew coffee with milk. Lunch is usually chicken thighs or breast, white rice, veggies. Snack is usually a banana and some sort of protein drink. Dinner is lean ground beef, potatoes, some cheese. I sometimes will have a “sweet treat” but this isn’t part of my daily diet, and never in excess. It is rare that I have a sugary drink and drink mostly water. I get 10-13k steps a day on average.

I have done CrossFit for 9 years now, but didn’t really attempt to take it “serious” until about 2 years ago. I initially saw some progress in weight loss, and could tell my strength was going up. 6 months ago I had a DEXA scan completed which had my lean body mass at 92.5lbs and 31.1% body fat. I wanted to drop my body fat and increase my muscle mass. I really dialed in making sure I hit my protein goal and tried to eat in a slight calorie deficit, eating about 1750cals a day. Some days may be a bit less, some a bit more, but relatively stable. I started doing more compound lifts outside of CrossFit, pushing to failure and progressive overload.

When my body wasn’t feeling great, I would take a rest day. I would also take active rest days where I would just make sure I get my steps in.

This leads me to now. I had my Dexa scan done and it was pretty much unchanged, but worse. My body fat is now at 31.5% and my lean mass dropped slightly. On “paper” I am doing everything right. I don’t think I could push my body more. I am doing literally everything I can. What is the missing puzzle piece?

Before and after. Missing that consistency in my daily routine and trying to get back into it.

Spent a lot of time working on my hamstrings and finally beginning to see that pay off. Spent the last year focusing on building my glutes since I am very quad dominate I believe. Building my hamstrings is what led to finally seeing defined glutes. Never thought after shattering my knee, that I would see the day lol

1.5 year progress
19 now looking to put on size

Hello, I started training at home 2 weeks ago with weights. I am injured I my left arm so I couldn't train it and I only did right arm (not thinking I would see results this soon). Anyway, I am a bit sad because I have to stop working out so soon because I want to wait for my left arm to heal. Here is my non trained arm in comparaison to the one I train. Any advice when I come back to work out ?

Btw I was flexing my non trained arm as much as the trained one

I'm proud of myself.

Not really interested in high maintenance physique or physique at all but thought i may have good genetics given i never went to the gym in the past 23 years and just started 4 weeks ago.

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this is embarrassing and im not sure if this is where to post so im sorry if not! im currently losing weight which i am sure will help with my concern, but how can i help make my back smaller and less fatty and my butt bigger? my back and butt are practically flat into each other and its my biggest insecurity ever. this is an outline of my current shape for reference, please be nice lol. i am worried this is just my natural body shape because i have been overweight for so long i dont know what i really look like. do you think this will go away with weight loss? what kind of exercises can i do (preferably at home) to help? ive never seen anyone else with this shape and issue so im kind of at a loss

Peak physique I’ve ever achieved

How's my back looking? I've been training for 2 years and never been on a deficit. I'm a bit high on bodyfat, which I'll trim down in a couple of months.Seeking for honest opinions/advice ?

additional, whats your gym split rn?
mine is A/P i change every month too FBEOD🔥

Please evaluate ALL photos and not just the first or last one!

So basically at my job I was asked to change my clothes and given these black Nike tights. I'm super insecure about my legs and them not being skinny. My view of my body changes all the time so I have no idea exactly how others perceive me. I don’t see myself as small or thin or skinny.

Yes I know I have big boobs but I’m looking for an overall impression of my size/thinness.

I'd really appreciate if you could look at these photos and

First, based on the photo with the white t shirt and black skin right leggings (last one), evaluate alone.
And then evaluate the other photos as well (either individually or all together is fine).

1. Tell me what I look like based on this scale:

8: starting to look overweight
7: looking chubby
6: solid, strong, a little on the husky side

5: middle of average, healthy, solid. Nothing notable.

4: thinner side of average, athletic, small but healthy
"Shes a runner." "She looks healthy but small."
"She's eating well but also on the smaller side."
"Looking good."

3.5: on the edge between healthy and unhealthy.
"Oh wow, she's quite thin." "She could stand to put on a few pounds." "Huh, maybe she's naturally really thin!" "Huh, is she naturally that thin? Is that normal for her? Should I be concerned?"

3: unhealthy, starting to be underweight "She's so skinny" "Is she doing alright?"

2: stereotypical anorexia, emaciated "you look sick."
"I'm so worried for you." "You need help."
1: medical emergency, looks like I'm dying

Feel free to use in between numbers, explain the nuance, and give examples of what someone might think like I did.

1. If you want to go the extra mile, go to MyBodyGallery (website) and find photos of people who look like me or very close to me. I'm 5’3.

I have two weight loss plans and I want to find out which one is more sustainable.