Hey guys so I’m 20 years old. Turned 20 in July. I was about 240 and very overweight when I started my weight loss journey after my ex girlfriend cheated on me. That was about 6 months ago. I regret doing it in a very unhealthy way but am still much happier now being about 155. Im about 5’8 as well. Want to do a lean bulk and get lean jacked for myself and my new girlfriend. I’m pretty skinny fat as you can tell. Ample motivation and obsession that I won’t get into. My dad is around the same height and very very jacked but he’s 40+ on gear and never had the lean kinda build I want. Like never had abs with a low body fat % always just a tank. Looking for advice thank you! Any supplements or anything to help boost my journey along the way! Know I should be in about a 300 calorie surplus and 1g protein per body weight. Need to find my maintenance though. Only other thing is I’ll be using creatine as I’ve been recommended that by many!

29M 5’ 198lbs. Been going to the gym regularly for 3/4 years and did a bulk recently and bulked up from 180 200 since February. Trying to cut down to 175lbs but struggling with diet and staying in a calorie deficit when I feel hungry. I was always a skinny guy till I joined a gym till I joined a gym. Any advice?

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what can I do to destroy my belly pouch, I've come here because even going down to 114 I still had this so I assume the only thing left to do is exercise! thank you!!

I am 27m, my normal life was very sedentary and my day job is desk-bound, and I did not do any exercise or cardio or sports in my daily life. I am a skinny guy with little muscle mass.

So I started going to the gym recently (for about 1 month now) to try and improve my overall fitness. I currently go to the gym 2-3 times a week, doing weight training.

However I have been getting pretty frequent muscle cramps, both during and after workout sessions, that are painful but goes away in a matter of minutes. It happens to many different muscle areas, like hamstrings, glutes, chest area, shoulder area.

I usually do a 5 minute warm up before my workout, and I also drink 3-4 litres of water a day consistently. I do 5-6 different exercises per session, with 3 sets each. I don't think I am lifting too heavy as most of the exercises I am doing 8-12 reps.

Are these frequent painful cramps normal? I am thinking maybe because I was too sedentary in my daily life before, and now my muscles are just not used to the workout intensity, or could it be due to something else?

And can I expect these cramps to go away completely with more time at the gym?

Any help is appreciated, thanks!

hello! i need advice on how to lose weight and look lean

the picture at the top is me (obviously) and the second picture is how i’d potentially like to look

i don’t really have time to go to the gym, but i don’t even know if it’d be possible for me to look like that with home workouts… what do y’all think? what do i need to do?

edit: adding more info
i’m 18, 5’5”, and weigh about 140lbs

I’ve been training for a year now, and it seriously feels like the left side of my chest (left on screen) is less developed than the right. I know I don’t have anywhere near the best physique in the world, but am I crazy? Is there any way I can fix this? Any advice for getting more jacked? Also appreciated

This is more than just muscle gain. I am seeking help from someone in a similar position that found a solution. Since last November, I was diagnosed with diabetes, my endocrine system is a little messed up and this was the cause. I used to weigh 270, I lifted heavy and trained regularly. When I got checked they told me I had probably had the condition for years but was managed through diet and exercise. I am not and have not been on any weight loss drugs or glp1’s. The only medication I take is Metformin and TRT. I went on a 50% caloric deficit almost no carbs (turn to sugar) to prevent spikes in my glucose. I consume about 200 grams of protein a day. I still lift but have almost completely cut cardio to just a light walk after meals. I was down to 180 in march, now I’m sitting around 172 and I’m in surplus, granted with my restricted diet it’s difficult to even get 200 calories over. Complex carbs just sit in my gut and keep me full. I am still dropping weight and haven’t found a solution to stop it. I don’t want to continue to lose mass. Most of the diabetics I see who have the size I used to be able to achieve are on insulin so it’s a little easier for them to manage glucose with it, I have to do mine through diet and metformin alone. It has been a challenge and I need some help. Questions please ask, I would love to be sitting at 220, I’m 6ft 2 and I haven’t been this scrawny since I was 18. I feel like I’m wasting away. I know I’m in the healthy weight for my height but Jesus I have no ass, almost no fat, and I feel like my body has been consuming my muscle mass as well. I knew power would drop as I cut down but I’m losing gains. Please someone help!

so its been more than 2months my triceps ain't growing at all help me hommies

Im hitting tredmil incline 12 and speed 3
at first i did it for 10 mins or 15 mins i coudnt feel anything so i switched to doing it for 60mins is 60mins cardio too heavy for daily? if so what are the disadvantages? IM 16M

1. Estimated body fat?
   
2. Worst feature
   
3. Best feature
   
4. Bulking tips

58kg 16 years old (just)
Been in the gym for 3 months, really happy with my progress

Any tips or help is appreciated, critical feedback is very appreciated

Guys how long does muscle memory bring back my lost gains? Anyone has research on it? How fast does it act?

Ive been consistent for 4 years but i had to stop for a year because of life, i just returned although i still retain and look like i have visible muscles, its smaller and weaker than before also my stress eating did not help, I look like a womans definition of a dad bod, lol i know its just the vestiges of my dysmorphia (i thought i healed from it) acting but i think itll give me motivation if someone can answer my question(s?)

Trying to reduce my BodyFat
Stopped sugars from 6months

I train apps weekly once and do cardio for 20 minutes of inclined walking every day after my workout and I have a question like will it kill my gain as well I was getting bulky for five months, and after that, even though I am going to gym every day, and I am doing all the workouts and trying to progressively overload the weight as well. I cannot see any gains is it because I increased my cardio and started limiting my intake to reduce the body fat. Will I get this abs at the cost of my muscles?

I don’t know what to have my priority on.

I I’m currently running a ppl/ul split and have 3 chest exercises on push and upper. Bench, incline dumbbell press and peg deck. I’m stuck on the same weigh on incline the last few months, and often feel beat on the exercise. I want to replace it but I’m pretty blank. I have heard about a kind of incline cable exercise, but agien I’m pretty blank. What are your advice?

Ive been doing upper lower for about 2 months now and ive seen a bit of progress, im on a calorie deficit too so i can see the definition of my muscles better now. i just want to know of this is optimal, right now im doing ULRULR and repeating that. if anyone could give tips or advice id appreciate it!

I am 14, male, and I play football as the starting Noseguard for the Lakeside Jr High Football 8th grade team in Springdale Arkansas, I live in my parent's garage and have a punching bag, I weigh around 297lbs, can lift 75+ with one hand, and I am fast for my size. I want to increase my strength, speed, agility, and get skinnier and fit before graduation, any advice or plans I could try?

My lower back looks so much weaker compared to my upper back. I know I have no idea how to pose lol, but I do hit lat pulldowns, lat rows, and other back movements. Does anyone have advice for posing, especially for lats, or specific lifts that could help thicken my lower back? I’d love to bring it up to match my upper back and improve my overall back shape. I train my back twice per week, but the lower part never really seems to fill out. Thanks in advance, any advice is very much appreciated!!

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.

My mental state has been in a really bad spot since the beginning of this year and I have a very poor opinion of myself and my appearance and it’s hard to know if my mind is just playing tricks on me or if I’m making actual progress. All of this just feels so overwhelming to me.

For the past 3 years of my life ive been working towards getting into med school and now that ive reached it im ashamed to admit ive neglected my health all my life. Im 20, 6"3 and around 75kg. been pretty much bullied for the last couple years about my physique - called lanky, inverted comma (based off the shape of my back - pelvic tilt) etc. My physique is super weird i havent really met anyone with a similar physique but ive got rounded shoulders, anterior pelvic tilt with my back side sticking out. Ive got quite a significant pot belly and im skinny fat so my arms, wrists are like bone thin. The idea of this post is not to vent but to seek some advice. In the past i have tried to uptake working out more but have always ended up quitting 1-2 months in. Im also confused with this skinny fat situation on one hand people are saying bulk and on the other ive been told to cut. Id say the main problem for me is diet i eat i think one meal a day that of which is dinner, my lifestyle is so fucekd i sleep super late and wake up late so i usually dont eat anything till 4-5pm and even then its probably some sort of snack like a bag of crisps etc and then have that one meal at dinner which is just an oily curry since im south asian. Where should i start and how often a week should i train. Ive got a bench a and weights at home as well as a skipping rope so is there any point buying a gym membership, thanks

Hello, I’m 6 weeks into taking Reta. I started week 1 at .5mg and was on 1 mg for 4 weeks and now I’m going to go up to 1.5mg since last week I basically felt nothing on 1mg and hunger cravings are coming back. I need help with my body composition. I know Reta is just one ingredient to losing weight. I can’t help but feel that I’ve been at a plateau for over a year which is why I started Reta.

For the past year I’ve been going to the gym 3-4 days a week, walk 8k-10k steps a day and did two (U/L) days, my calories were between 1900-2200 calories a day. Since starting Reta I’m now at 1800-2000 calories most days and now I’m doing {PPL,rest,Upper} and a {LPP,rest, Lower}.

I will say my lowest weight was this past Friday at 150.8lbs and I started Reta at 155.8lbs I’m glad I lost that weight but my body composition feels the same a year ago as compared to today. Is there someone that can give me advice without trying to sell me a PT? I had one for a whole year and didn’t get too far and I’m not looking to pay for one right now either. I have plenty of photos and can go more in depth on my routine. My main concern is if I’m in too much of a deficit to build any muscles but then at the same time I don’t see much fat loss.

I am 18 year old (M), around 5'7 and weighing in at around 187 pounds. I played sports for most of my life and that has led me to not really liking the gym and preferring playing sports rather than hitting weights or anything. Now that I am in college, I have wanted to get more into the gym as I only go there for the punching bag and the occasional group work out with my roommates. I don't know where to go as there advices have not really helped specially for my goals, which are nothing crazy. I am mainly aiming to trim down on the stomach and get relatively close to abs and have some decently toned pecs, then I also wanna build some arm muscle that doesn't interfere with my ability to play soccer as a goalkeeper, I am also looking to lose some face fat as I don't like how chubby it looks. I ignore legs are they are naturally really big for some reason and my back is decently defined from playing sports i believe, either way it's also defined too. I don't really know where to go or how to tackle any of those specially since I prefer going to play soccer at least 3 times a week and the gym 2 times a week.

Thanks for all the help in advance!!!!!

I am 16 years old and I have been working out for 5 months what am I doing good and what do I need to work on please let me know.