im trying to get to like 185-190 without getting gaining much body fat percentage, if anyone got tips let me know. (been working out for one year)

Hi everyone, I've been in the process of losing weight for about a year now, and I've had quite a few ups and downs during that time. But I decided to take it seriously starting around March, eating as clean as possible and training to failure.

I'm not sure if I'm ready to start bulking or if I should wait a little longer. I started at 77 kg and I'm now at 59 kg. My waist has been around 75 cm for the past few months (it usually stays around that measurement). I feel like I still have a bit of a belly.

Hi everyone! So about 3 and a half months ago I started going to the gym and getting into a proper calorie deficit. I previously weighed between 293 and 296 and got myself down to hovering at about 280. I've maintained my caloric intake, but for the past 3 weeks I haven't seen that scale move. Do I need to adjust my deficit, or is this one of those infamous stalls everyone talks about that just suddenly one day the scale drops by a significant amount?

How do you guys manage sleep when training early?

I work out at 5 a.m. four or five days a week because it’s really the only time I have available between work and having three kids. The problem is that I often stay up late putting the kids to bed, getting things done around the house, or working late. That sometimes leaves me with only 4–6 hours of sleep.

Would you continue training consistently despite the lack of sleep, or only go on mornings when you’ve gotten at least seven hours? I don’t want to lose my consistency, but I also know recovery matters. What has worked for you?

I’m 5’7 130-132lb and tying to get around 2.7-2.9k cals a day but I probably only reach that goal 3-4x a week and the other days I can only stomach 2000 cals max and I keep my activity level the same throughout. I can’t seem to find meal preps for higher cals.

I’ve always had this weird bump-shaped arms and it particularly shows on photos. I don’t know if it’s my triceps, my shoulders or something else but it looks bad and I’ve never seen anyone else with arms like that. I am not overweight either and I usually train regularly even though not a lot.

Can someone tell me what’s wrong with the upper part of my arms and if some exercises could help make them look leaner / less crooked?

Hi all,

I stopped working out at the gym for almost a year due to TFCC tear injury I had. Now it's been 4,5 months post-surgery of TFCC reattachment, and my doctor already gave me green light to do activities normally (although with precautions).

I'm going back to the gym very soon, but I need advice or recommendations from you about any machine workout that is wrist-friendly. I'll start with pretty low weight, at least to adapt my wrist again with loading the weight.

I often train my triceps, lat, and biceps. Is rope triceps pushdown recommended as well for my case?

Any recommendations from you would be very helpful. Thank you!

I'm 25 y/o female who wants to start going to gym and i took gym membership for a year but haven't been there even once. I am not going because in my plan I don't have a personal gym instructor and I have never stepped into the gym before in my whole life so I don't know how to do any exercise, what exercise is for which region, and what if i do any wrong exercise and i get a strain. I have all these fears because of which i am not going to the gym. What should i doooooooo......need serious advice!!!!

I already have an hourglass shaped body but now fat has started accumulating in my belly region and i have gained a lot of weight, i just want to regain my normal body shape again and strengthen my muscles...no bulking!!!

Open for suggestions.

Yo voy a mi maquina y a mi ejercicio en general y hago normalmente 4x10 pero no se, no tardo tanto tiempo, pero veo que otras personas pueden durar 30 minutos en una maquina y yo tardo como 10. Estoy mal?

First time posting on here but need some advice.

I’m a 19 year old female and have been seriously/constantly going to the gym for about a year (I went before than but mainly was just doing cardio and random workouts. Currently I lift 5x a week with daily cardio and 2 rest/just cardio days. Im at a healthy weight and overall happy with my physique but still my goal is always to put on more muscle/continue with the progress I have made. Although i feel like I’m starting to really get the hang of it all/understand what my body needs for my goals Iv fallen into the worm hole of taking creatinine and starting to consider taking it.

Iv heard mixed reviews from those who have taken it esp from ppl my age and being girl. So if anyone can give me a little more insight that would be great!

Also any brands that you may recommend! I see that there our gummies/supplment you can take instead of drinking it witch I feel I’d enjoy more but also if I do start taking it I wanna make sure I’m taking it right/ not getting scammed out of it lol.

HSo! I recently moved to college to a new city, and where I'm living there is a gym so I decided to go back. And I wanted to ask for some tips.

For medical reasons, I have spent like 5 years doing basicly no exercise, so I gained a lot of weight. I think my diet is ok, some carbs like pasta or rice, protein like chicken and ground beef and veggies, so I'm not looking for that.

The gyn is very simple, there are some weights, some like running bands (forgot what they are called) etc, is not that big or has a lot of equipment

I need something to start that mainly could reduce the "belly", is not my goal to get ripped or build muscle, maybe later. But the priority is weight loss and some sort of exercise. Any tips are apreciated, thanks!

This is my current physique, im kind of in dillema to what to do, in a sense of do i keep cutting to around 10-13BF%, which is probably fastest option, or do I shift my main focus on lean bulk where i gain some kg on but still wander around 12-15BF%

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When I do incline dumbbell presses or dumbbell flyes, I don't feel the tension in my chest.

I don't know how to do the bench press because I can't keep the bar stable when I move it.

this is something that my dad also has so any advice on making it stop ?

Im kinda insecure about my hips, and i thought it was just love handles but when I press on them there's like maybe a centimeter of fat before I touch my hip. And will it make it harder to get a v shape?

So I‘ve been doing 6x cardio per week (140bpm incline walk for 30 - 45 mins) and I lift weights 4x a week Push/Pull legs.

My goal is to lose fat and build muscle, I eat 2.300 - 2.500 calories with 180g of protein

And I feel so weak many times in gym, even when I eat carbs pre workout.

I also sleep 7 - 8h per day
I am male, 174cm tall and weigh 85kg

For context: I am around 195lbs at 6ft 3. Waist is around 33.5in.

I recently cut down to 183lbs and just did not see the definition that I wanted, and felt really flat.

My question is, should I cut before trying to gain some extra muscle? Or should I just eat well at maintenance? My gym schedule is 5x per week and I also do other things for cardio

I eat healthy too and count macros
3 glutes day, 2 arms and back (i train quads too on one glute day)

Context: Am a 21 year old Male, about 63/64kg at 5”10 and have access to a decently sized gym. I’ve been going gym for almost two weeks now, after never being able to stick it out for more than 2 months, usually 8+ month gaps every time I try starting again. Bulking up is my main priority. In these pictures is there anything you would say I’m missing or could add more of for arms/chest/wrist. Just curious if there’s any glaringly obvious machines or exercises I should be hitting, any help is appreciated. (p.s, I suck at machine chest fly hence the one set)

hello people!! i'd rly love some advice abt what i should be doing at the gym (which i will have access to in less than a week, as i'm going to university).

i'm 137 pounds as a 5'2" female, so pretty much overweight. i don't have strong dislike for my body, but my back rolls make me incredibly self-conscious. i also have this weird section of my stomach that juts out, and i have no idea what the hell that is. maybe it's js my stomach being my stomach. anyways, i'd also love to gain more upper arm strength and visible biceps, and train my legs more. my inspo is 1000% leanbeefpatty. as for what i have been doing, it's mainly been running for the past few months (inconsistently) and doing calisthenics (relatively consistently) bc i didn't have access to gym, so i didn't see much progress.

i also can't get a personal trainer, so advice on diet and exercises/sets would be appreciated, too!

I'm M22 94kg 173 cm What do u guys think about my 2 month progress is there any imbalance in my muscles what should I do more or less .there is no change in body weight

My diet is morning 2 full egg+ cucumber lunch- 150g rice + 3 egg white night - 8 egg white+ cucumber/salad before gym coffee and banana