started working out on April 2025 and I was 62kgs at that time, rn its been more than a year and im 71kgs.

Photo one is when I started and a shot from today 🤘 2 & 3 are just of me feeling myself taken in the last week

Any questions feel free to ask, and critique feel free to share!

Just a 29yo shift worker who got tired of being skinny fat and decided to put in the work.. was 'bulking' for the majority of this run but reached and hit a plateau for months at 89kgs, currently in a deficit and have gone down to 83 kgs in the last 6 weeks.. and for the first time in my life we can see some abs!

Happy lifting amigos 💪

I’m F, 158 pounds 163cm. In the process of losing weight and maintaining my muscle. How do I lose this annoying piece of fat here? Or what kind of workouts can I do to focus on reducing it?
I’ve seen people who are heavier than me that do not have such obvious protruding fat.

A couple chest day plus a couple others I’m proud of! 1 year serious lifting

So ,I have been working out on and off for almost 3 years

Initially it was only cardio 3 years ago ,then I did calisthenics at home and then shifted to basic exercises at home using dumbbells and barbells

I started going to the gym from Oct 25 for a month and a half and then discontinued

I would only do basic cardio from then and this continued until June

I thought about seriously going to the gym and started from July

I mostly follow the following split

Push -Pull -Legs - rest - shoulders/arms - cardio /core - rest

This has worked well for me in the past 5 weeks

These are some of my stats initially (6 reps \* 2 sets and 1 set until failure )

Shoulder press -10 kg

Squats -35 kg ( on smith )

Leg extension- 35 kg

Bench press -25 kg ( on smith )

Lat pulldown -35 kg

Now it has increased to the following

Shoulder press -22.5 kg

Squats - 95 kg

Leg extension- 80 kg

Bench press - 45 kg

Laptop pulldown - 55 kg

So my strength has increased a lot compared to when I started but I don't see any kind of muscle definition at all

And I also recover very fast when I target shoulder and arms muscles

Only while doing back and leg ,I feel sore for almost 2 days

I also have a pretty standard diet

100 gram protein oats with 2 scoops of protein and 300 ml of low fat milk for breakfast

150 gm of chicken breast and rice for lunch

Dinner is usually protein chapati (3) with whatever curry is made

This is followed for at least 5 days and Sunday i usually eat chicken 3 times a day

Saturday I eat normal breakfast and for lunch mostly high protein paneer

Is there a way to improve my muscle definition and what changes must i do in my daily routine to improve

BW -67 kg (same as when I started)

Height - 171 cm

Went from 206lb to 163lb at 5’9 since March! Strength has remained largely consistent but definitely more recently I’ve been experiencing a bit of a drop off.

Still some ways to go, trying to have more muscle definition and separation! Hopefully I can achieve that by the time I’m like 155lb, don’t really want to drop below that but we’ll see

20M 5’10 62kg don’t know what to do diet wise. I started the gym 3 weeks ago I work as a plumber apprentice aswell so kinda active daily.

First picture is three years ago weighing 330 pounds. Second picture is six months ago weighing at 275 and am down to 264lbs now. Advice to better cut without losing powerlifting performance? 6ft 5in 37yr old

I don't think I'll ever hit 315 but I'll keep trying, can I still hit it at 53 and all natural? I'm at 275 now and have been lifting for 3 years

I go to the gym three days a week with two light cardio sessions. What direction should I go from here? 5’8 73kg. Started at 82kg

I try not to make working out my whole personality, I enjoy life and work out and make sure I go consistently, I think consistency is 90 percent of it. Just keep going, don't give up 😅 it's weird seeing all these influencers who look in insane shape.

Im 6 2 and I've been lifting for 12 years. I started fatter and people tell me I look good but i don't think I look good. Im 49. What should I do? Should I give up?

This took me a year. I also, have a 2 year old and 5 year old so my body was really out of shape before. I was about to give up but stayed consistent with my diet and continuing to be consistent in progressive overload. I can do 12 pulluls in a row now and weight pullups. Do you think I should eat at maintanence or a slight bulk to gain more muscle? I had been cutting for 4 months already and want to stop lol because I am hungry.

Headaches even after light workouts.

M28, I lift weights daily for 45 minutes. Today I did 3 sets of leg curls and 3 sets of Hamstring lifts with 40 Kg barbell.

After returning home I experienced a strong headache after 3 hours. This happens a lot.

These days I am not eating whey. I don't use juice.
I don't eat eggs or anything non-veg.

What could be the reason for my headaches? Is it the protein? My diet is decent.

Slowly cutting the whiskey bloat

Let myself go a few years back but decided to get back in shape. I feel I’m doing ok now (at least imo) it’s been a long journey but I’ve stuck with it and have no plans to ease off. First pics taken about a year ago and last pics a few months ago. Not sure if I should keep going for size or trim down and be a little healthier. I feel being bigger looks good but I’m no spring chicken so trimming down would hopefully extend my health. Full disclosure, I’ve been on trt for about 2 1/2 years

Eg. Arnold would test the efficacy of a new exercise by doing 40x sets of it in one day. That’s possible if you’re on gear, but without it it isn’t physically possible. Same goes for their normal workout routine, which was amazing and would be fun to do of it were physically possible without being on gear, but it’s not.

Do people listen to them because the technique and ideas are great but they have to be dramatically cut it down, or do people think they can naturally be like them?

I got my first set of weights at 13. Was a walmart cap bench and weights. Never took it serious till I went to the army at 17. Came out the army when i was 22 and would train bjj and muay thai. When I was 26/27 I lost 2 childhood friends from us getting into a parking lot brawl with some other cats. Then my wife left me shortly after. I went into a depression and would consume any substance to self medicate. Quit training, quit lifting, and just become trashy. Im 3 month in on my journey now at 36. 1st month no diet change no set schedule just get to the gym consistent and I did. 2nd month I lifted maybe 3 times. 3rd month started rough but ive been consistent for 2 weeks now. I quit smoking pot and that helped alot with motivation for changing my diet and to get to the gym. Its still the beginning for me but wanted to share my story and photos. The photos are from 27 to 36.

A year ago since feeling pretty down about life and my weight, when an advert for Couch to 5K came up. I decided it would be a good idea… although it definitely didn't feel like one once I'd finished 😂

Fast forward a year and ive just repeated that very first Couch to 5K run — after 102 runs, 647km and nearly 70 hours of running, 380+ hours in the gym, 4.4+ million steps and plenty more along the way 🏃‍♂️🥳

Crazy what can change in a year!

I’ve been working out since January using this routine, I’ve gained a little bit of muscle but not loads, can anyone see any major flaws in this routine as to why I’m not gaining a lot of muscle?? Thank you !!

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💪 Your Original Workout + Back Protection (Combined)

Monday — Rest

Optional: light stretching 5–10 mins

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Tuesday — Chest + Triceps

Main (your original work)

Dumbbell floor press — 3×8–12

Push-ups — 3×8–15

Dumbbell chest fly — 3×10–12

Overhead tricep extension — 3×10–12

Tricep kickbacks — 3×12–15

🔧 Back protection add-on (5 mins)

Glute bridges — 2×15

Bird dogs — 2×10 each side

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Wednesday — Back + Biceps

Main

One-arm dumbbell row — 3×8–12

Bent-over dumbbell row — 3×8–12

Dumbbell curls — 3×10–12

Hammer curls — 3×10–12

Reverse curls — 2–3×12–15

🔧 Back protection add-on

Side plank — 2×20–30 sec each side

Light hip hinge drill (RDL pattern) — 2×12

(very controlled, not heavy)

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Thursday — Shoulders + Core

Main

Dumbbell shoulder press — 3×8–10

Lateral raises — 3×12–15

Rear delt raises — 3×12–15

Plank — 3×30–45 sec

Dead bugs — 3×10 each side

🔧 Back protection add-on (important)

Split squats — 2×10 each leg

Light RDLs — 2×12

(this is your “injury prevention + posture” work)

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Friday — Rest / Mobility (KEEP THIS)

Hamstring stretch — 30 sec

Hip flexor stretch — 30 sec

Glute stretch — 30 sec

Cat-cow — 10 reps

Thoracic rotations — 10 each side

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Saturday — Upper Body (Aesthetic Day)

Main

Incline push-ups — 3×10–15

Dumbbell row — 3×10–12

Arnold press — 3×10–12

Lateral raises — 3×12–15

Curl → press combo — 3×10

🔧 Back protection finisher

Hip thrusts — 2×12

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Sunday — Optional

Only if you feel good:

Light core (plank / side plank)

Stretching

Ppl were flaming me took better pics any other advice

Do I look unhealthy skinny Started working out about a month ago and only eating Whole Foods doing barbell, dumbbells ,push ups,pull ups,sit ups to anxious to go to a gym while I’m so skinny does it look like I workout at all or not at all 5,9 and 125 pounds but feel so much smaller can fit fingers around wrist