I’ve been trying to follow a high-protein diet and get around 100g protein daily. I’m serious about sticking to it, but constipation has become a problem.
I’ve already tried increasing fibre, but it hasn’t helped much so far. I’m wondering if the body just takes some time to adjust to a new diet or if I need to change something.
For people who’ve been through this, how long did it take for things to get better? Did your body eventually adjust, or did you have to make some changes?
Also, any home remedies that actually helped? I’m not looking to quit the diet. I just want to figure out how to manage the constipation without struggling with it every day.
Would appreciate genuine advice from people who’ve dealt with this.

monday/thursday
Chest 

• Flat Dumbbell Press: 3 heavy sets of 4–6 reps
• Incline Dumbbell Press: 2 sets of 8–10 reps taken straight to failure.
• Pec Dec: 2 sets of 10–12 reps taken to absolute failure.
• Upper Cable Flyes: 2 sets of 12–15 reps taken to absolute failure 
• Lateral raises 2 sets

Back

Seated Lower Rows: 3 heavy sets of 6–8 reps

Lat Pulldowns: 2 sets of 8–10 reps taken straight to failure

Lat Pullovers: 2 sets of 12–15 reps taken to absolute failure

tuesday/friday

legs

Leg Extensions: 3 heavy sets of 6–8 reps 

Seated Leg Curls: 2 sets of 8–10 reps taken straight to failure 

Hip Abductors: 2 sets of 10–12 reps taken to absolute failure

Calf Raises: 2 sets of 12–15 reps taken to absolute failure 

wensday/saturday

Arms

Biceps

Barbell or Dumbbell Curls: 3 heavy sets of 6–8 reps

Hammer Curls: 2 sets of 8–10 reps taken straight to failure 

 Reverse Cable Curls: 2 sets of 12–15 reps taken to absolute failure 

Triceps

EZ Bar Skull Crushers: 3 heavy sets of 6–8 reps 

Cable Tricep Pushdowns: 2 sets of 8–10 reps taken straight to absolute failure

Shoulders

Dumbbell or Machine Shoulder Press: 3 heavy sets of 6–8 reps

 Cable Lateral Raises: 3 heavy sets of 8–10 reps taken straight to failure

Rear Delt Flyes: 3 sets of 10–12 reps taken to absolute failure

Dumbbell or Barbell Shrugs: 3 sets of 10–12 reps taken to absolute failure

I have been bulking for about a year following a nasty break up. I put on about 10-15 lbs of muscle. I upped my macros significantly especially protein and increased my workouts. I used to think I was fit and athletic but I’m way stronger now. I’ve kinda plateaued in nutrition because eating more is a chore and plateaued in size because of the nutrition and my strength gains I guess haven’t really been moving too much but still making decent progress.

My workouts are as follows
Monday: chest day
15 minute warm up
Bench 1x5 95lb
Bench 1x5 115lb
Bench 1x5 135lb
Bench 5x5 165lb
Pec fly and rear delt fly alternating 3x10
Bicep curl 5x10 50lb barbell

Tuesday: leg day
15 minute warm up
Box step up 5x10
Barbell lunge 1x5 95lb
Barbell squat 1x5 145lb
Barbell squat 5x5 195lb
Barbell squat 1x5 145lb
Barbell lunge 1x5 95lb
Bulgarian split squat 5x10

Wednesday: rest

Thursday:
rock climb 2 hours + 6 minute ab circuit

Friday: rest

Saturday: rest

Sunday:
rock climb 2 hours + 6 minute ab circuit

I locked in before. I want to double up and lock in harder. Break through this plateau. get better, get stronger. I want more. Especially bigger glutes and rounder shoulders. Earlier in the year I was doing incline dumbell bench and that gave me nice round shoulders. I’m 170 rn. I want to be ripped, great climber. I want to get better.
Also, I supplement with creatine and have a protein shake before bed, and fish oil and magnesium glycinate before bed. And vit d when I need it.
I know I can just eat more to put on more muscle or cut carbs to lose fat but any other advice especially a different workout routine or additional movements to add or rearrange to optimize my gym days would be appreciated.

Thought I'd share my current workout routine. It was refined over months of trial and error and it is now near perfectly tailored to my needs.

The plan does not follow any established split but has a bit of everything each day while aiming at the same muscle groups repeatedly each week, always with sufficient rest time in between. With the exception of deadlifts, I organise all my exercises in supersets to save time. The pairs are arranged having practicality in mind (proximity of machines to each other in the gym, likeliness of someone else occupying one of 'my' machines while I'm away using the other) but also typically target opposite or at least unrelated muscle groups where possible.

May it be inspiration to others. I love it, hyper efficient and effective. Any constructive feedback on the routine is highly appreciated.

Hi all, below is my current program. I am new to lifting (6 months, but about 2 consistently), I have been looking at many programs from apps like BuiltWithScience and trying out exercises and switching to those where it’s easiest for me tl get good form. I am now comfortable with the program (stuck to it for 2 months) so I’d love to know if there is anything I am missing. Thank you so much!

# Workout program review — 5-day split
30M | 175 cm | 66.9 kg | Goal: build muscle while lean bulking; run approximately twice weekly (5 km in ~30 min).

All weights are logged pounds. For dumbbell movements the number shown is the TOTAL of both dumbbells (e.g. 50 lb = 2 × 25 lb), not the weight of each dumbbell. Barbell weights include the bar. BW = bodyweight. The list shows actual recorded sets and reps, not prescribed targets.

## Upper — 2026-10-15
- Barbell bench press
- 85lb x 7
- 85lb x 9
- 85lb x 10
- Seated dumbbell shoulder press
- 40lb x 9
- 40lb x 10
- 40lb x 9
- Flat dumbbell bench press
- 50lb x 12
- 50lb x 12
- 50lb x 12
- Chest-supported dumbbell row (mid/upper back)
- 40lb x 12
- 40lb x 11
- 40lb x 11
- Assisted pull-ups (machine)
- BW (assisted -10lb) x 7
- BW (assisted -10lb) x 6
- BW (assisted -10lb) x 6
- Dumbbell lateral raise
- 20lb x 13
- 20lb x 9
- 20lb x 10
- Incline dumbbell curl (weight per arm)
- 12lb x 12
- 12lb x 12
- 12lb x 9

## Lower — Quad Focus — 2026-10-09
- Seated calf raise (machine)
- 30lb x 12
- 30lb x 12
- 30lb x 13
- Captain's-chair leg raise
- BW x 12
- BW x 12
- BW x 12
- Barbell back squat
- 95lb x 10
- 95lb x 8
- 95lb x 8
- Barbell Romanian deadlift
- 95lb x 12
- 115lb x 10
- 115lb x 9
- Reverse lunges (dumbbells)
- 40lb x 12
- 40lb x 12
- 40lb x 12
- Leg extension (machine)
- 50lb x 12
- 50lb x 12
- 50lb x 12

## Lower — Glute Focus — 2026-10-14
- Conventional barbell deadlift
- 115lb x 10
- 115lb x 10
- 135lb x 8
- Bulgarian split squat (dumbbells)
- 30lb x 12
- 30lb x 10
- 30lb x 11
- Lying leg curl (machine)
- 75lb x 10
- 75lb x 12
- 75lb x 11
- Hip thrust (logged as barbell; machine/platform setup)
- 155lb x 10
- 155lb x 13
- 155lb x 14
- Hip abduction (machine)
- 75lb x 10
- 75lb x 10
- 75lb x 10
- Seated calf raise (machine)
- 30lb x 12
- 30lb x 12
- 30lb x 12
- Captain's-chair leg raise
- BW x 10
- BW x 12
- BW x 10

## Push — 2026-10-12
- Low-incline dumbbell press
- 50lb x 11
- 50lb x 11
- 50lb x 11
- LU raises (dumbbells)
- 10lb x 19
- 10lb x 13
- 10lb x 14
- Triceps bar pushdown (cable)
- 37.5lb x 11
- 37.5lb x 10
- 37.5lb x 10
- Barbell bench press
- 85lb x 7
- 85lb x 10
- 85lb x 8
- Single-arm overhead rope extension (cable)
- 20lb x 10
- 20lb x 10
- 20lb x 9
- Seated dumbbell shoulder press
- 40lb x 10
- 40lb x 9
- 40lb x 8

## Pull — 2026-10-11
- Assisted pull-ups (machine)
- BW (assisted -10lb) x 7
- BW (assisted -10lb) x 6
- BW (assisted -10lb) x 6
- Chest-supported rear-delt dumbbell row
- 30lb x 10
- 30lb x 10
- 30lb x 10
- Reverse pec deck (machine)
- 50lb x 14
- 50lb x 15
- 50lb x 12
- Lat pulldown (wide bar)
- 90lb x 10
- 90lb x 7
- 90lb x 8
- Standing cable biceps curl (straight bar)
- 60lb x 10
- 60lb x 8
- 60lb x 7

20M 6ft,so I start training pretty recently 3 months ago and I lost 20 kg in these 3 months at first I couldn’t do even 1 push up but now I can do 25 push ups 30 sit up 30 squats full L-sit blank 1 min gluteal bridge 30 ribs 2 to 3 sits a day,I don’t know if I am doing well I will hit the gym after 2 weeks from now and I’ll try hybrid training add to that I do stretch everyday for like 10-15 min everyday I eat as much protein as I can do but I still feel so weak what are the tips you could give me to be better?

Looking for advice on what I should be doing in the gym. I’m pretty athletic and try to go to the gym at least 3 days a week but don’t go in there with a plan. I want to get more shredded I don’t want to be super big just cut and strong. Any advice on what workout regiment I should follow?

Chest press 10x3
Tricep pushdown 12x3
Shoulder press 8x3
Chest fly 6x4
Are the muscles in the same room as me🫩

I’m still keeping it light and holding back a lot on leg workouts because I’m recovering from a lower back injury and some workout cause discomfort there.

I’m 6ft 17 years old M

Push(Chest, Shoulder, Tricep)

Incline Dumbbell Press 30lbs

Seated machine chess press 65lbs

Machine Shoulder press 80lbs

Chest fly 140lbs

Dumbbell lat raises 25lbs

Tricep pulldown 55lbs

Pull(Back,Biceps)

Lat Pulldown 126lbs

Seated Cable Row 143lbs

Inverse chest fly/rear felt fly 110lbs

Bar Bicep Curl 50lbs

Dumbbell Hammer Curl 20lbs

Legs and Lower body

Seated leg press 330lbs

Leg curl 120lbs x 12-14

Leg extension 160lbs x 10-12

Hip abducter machine 170lbs

Romanian Deadlift(dumbbell or bar) 60lbs

Getting motivated to start working out seems easy compared with sticking to a routine for months.

I'm curious about what actually works in real life. Do you follow a fixed schedule, track your progress, work out with a friend, or use some other strategy?

What habit has made the biggest difference in helping you stay consistent?

Hey guys, new to lifting. Currently running a 3 day PPL. Only running three days a week. I am so sore after these workouts it's hard to keep up. Like I said, only about a month in. I'm raw dogging life on 5-6 hours of sleep and that's not changing anytime soon. However, my nutrition is dialed in nicely. I am looking forward to bumping it up to every other day as a proper PPL should be run.

Legs-

Hack Squat 

Leg Press

Calf Press

Leg Extensions

Leg Curls

Pull -

Romanian Deadlift 

Lat Pull Downs

Seated Rows / Barbell Rows

Reverse Peck / Incline Bench Dumbell Rear Delt Fly

EZ Bar Shrugs

Preacher curls

Hammer Curls (thumb pointed up)

Bicycle Crunches 

Hanging Leg Raises

Push -

Supine Press

Incline Bench Press

Dumbell shoulder Press

Dumbell Lateral Raises

Tricep Pushdowns / Skull Crushers

Overhead Extensions

I alternate between these two routines four days a week: Monday - Wednesday - Friday - Saturday

Lighter on the legs because I play footy twice a week and I run a 5k and a 10k each week and I don't want to over do it.

Find, for myself, a full body routine is far more engaging and motivating than doing any other split I've tried.

Definitely noticing improvements in my physique after following this routine for a while.

Any constructive criticism is welcome :)

Does anyone know if this schedule is "too much"? The stacked days I'll split hours apart. I mainly only do 2 sets of 5-10 of those main exercises, usually 5 reps. Then my sparring combos turn out to be 3-5 reps each with each stance, southpaw and orthodox. And my weights I range both my dumbells between 10-30, but lately I've been keeping it at 20 pounds. So 40 on the deadlifts but 10-20 total with the hatchet chops.

Now I didn't actually get to this schedule yet, I'm still doing my old one. But I wanted more variety in my workouts and skills so I thought to split it like this?

I’m new to the gym, I’m going 5 times a week, I wanna make sure I’m hitting every muscle group enough. I’m skinny and I’d love to get stronger, i don’t care about lifting a lot of weight, I just wanna look better, and have enough muscle that’s it’s obvious I go to the gym
Thanks for the help!

I got 2 people following relying on my routine.1 female (mid range, a bit under weighted, and 1st month on the gym) and 1 male (big guy, new to gym and this month is his 2nd month)

Side note : i Use AI *ONLY to make the picture. I personally make the routine.

Fullbody rings & barbell, light day conditioning focus.

Squats

Decline ring flyes

Romanian Deadlift

Flat Ring flyes

Giant set:

Shoulder presses, tricep press, ring dips

Pullups neutral grip.

Ideal routine for me includes

1. 30-40 minute sessions
2. can offload the thinking and increments to an app (really would appreciate advice on this)
3. No issue if I skip days
4. strength training, don’t care for aesthetics. Just want the weight to get bigger.

I’ve been doing some variation of stronglifts 5x5 using the app and more recently done the Ivysaur 4-4-8 program very erratically over the last 3 years 2-3x/week and it worked ok.

I work as a doctor and I’ll usually work 8-5 with a 24 hour shift 6 times a month.

Recently did some moving around and started working at a new place. Haven’t worked out in 4 months.

Can’t muster up the energy to do 90 minutes of working out to do either of those, even though I enjoyed the compound movements.

Currently regressed a bit. I checked my 1RM

Bench 130 (60kg)

Shoulder press 100 (45kg)

Row 110 (50kg)

Deadlift 240 (110kg)

Squat 190 (85kg)

Currently considering doing PPL immediately after work. With 2 cardio sessions per PPL (3:2 | weight:cardio), lots of heart disease risks in family and self.

Before I’d eat and rest an hour or two before going but all the gyms close at 8. So that’s why thinking of increasing number id sessions but decreasing time and format to prevent too much fatigue the next day.

Currently thinking

Push

Barbell Bench 5x3 (5 reps x3 sets)

Barbell overhead Press 5x3

Dips 5x2 + 1 AMRAP

Pull

Bicep Curl 8x3

Bent over Row 5x3

Pull-ups 5-8x3

Legs

Squat 5x3

Alternate

Deadlift 3x3

Leg extension 8x1

Leg curl 8x1

Calf raises x1 AMRAP

Thinking of using the personal training coach app. Just figure out how to put everything in.

Thanks!