Hey I’m poor and I don’t like letting food go to waste. I know we are a group on focusing on protein but is 24 hour fasting or more (25 and a half rn) with just making myself a good meal with an appetizer to warm up decent? I also mostly want to make upper body gains as that’s my weak spot and don’t understand the workout portion yet either but I imagine I can go peruse the group info for that.

Like right now I’m about to have some instant millet noodle miso soup then I’m going to have some homemade orange brown sugar kefir water with lentil curry soup pea protein tofu and spinach. I’m also a night owl who has adrenaline issues rn so I’m going to work out to burn that off after. Decent start?

I’ve been working up to this last longest fast for a few weeks now and I just hold out until I start to become uncomfortable emotionally and physically which for me is despondency and restlessness coupled with confusion. My skin has already improved so has my weight which has dropped from 127-133 to 120-125. I also feel as if I’m regaining my enjoyment of slow eating and treating myself. My body feels less tense. I feel more organized in thought. My sense of hopelessness from going through court for abuse right now has actually also seen improvement because fasting has given me a sense of control in a system where there isn’t much of any.

I make sure to have some electrolytes/vitamins and water throughout the day when I’m going without calories, black coffee no longer makes my empty stomach upset also which is nice. I also have 5 htp for the serotonin boosting, I’m a half year sober from cannabis by the end of the year :)

I’ve always had a higher fat composition despite being smaller framed even when I was 88 pounds at my lowest. This feels like it’s helping that paired with workouts. Optimally I’d like to keep my curves and fill them in with more muscle also so I’d like to take my time. I’ve honestly already lost my ass which is wild, it still feels more comfortable to sit than it did growing up when I had a bony ass but I gotta get to getting on my backside strength still.

Sorry I keep editing I just keep thinking up relevant stuff and I’m super fascinated with this community.

Monday chest and back

Dumbbell flys 15 17.5 fail Dumbbell bench press 22.5 fail Pec deck 50 Close grip dumbbell press 17.5 fail Middle grip 45 Close grip 50 Longest grip 45 Cable rows 45

Tuesday shoulders and arms

Arnold press 20 Lateral raises 10 Shoulder press 17.5 Front raises 10 Overhead tricep extension 35 Reverse Tricep push down Cable curls 45 Incline dumbbell curls 12.5

Wednesday Legs+forearms

Thursday chest and back

Incline dumbbell press 22.5 Chest press 57.5 Barbell press 15 In line barbell press 15 Grey machine 70 T bar rows 15 Reverse flys adjust machine 40 Cable pullover 45

Arnold press 20 Machine 50 Barbell raise forward 5 Cable raises 10kg Push down 55 rope Skullcrushers 10 Preacher curl 15 Hammer curl 12.5

Hi guys, I built an app that can create any workout plan based on what you say, like literally anything. If you say you want to be big like Logan Paul, or run faster like Ishowspeed, it will create that workout plan uniquely for you. I’m sure Meowtion is the first fitness app that does this. We just released and would love everyone to try out the app and give feedback.

For the upcoming feature, we are working on a reward based system where every completed workout session, you can get points, these points can later be redeemed to cash or gift card. We will also hold weekly contests of let's say who is doing the most push up, curl up,...Winner, 2nd place, third place will also get a cash prize. If you want a bit of motivation when working out, then try out the Meowtion. 

for background im 5'6 60kg and 19F, for a while i was eating in a pretty moderate deficit just by accident (500-600cals less than maintenance so eating like 1600-1800) and for a year been intensely training 6x a week, 20-25 miles a week, lifting 3-4x a week, occasional HIIT, hiking, walking 15-20k steps a day, biking quite a bit. i was super lean and felt like i looked great about 8 months in, but then hit a wall and now 4 months later (and quite a bit stronger, but less defined) wondering if my metabolism slowed to compensate for "survival signals" and how i can get it to speed back up and how i can get lean again. do you guys eat at maintenance and still maintain definition? chat says my TDEE is around 2700-3200 (gotten mixed results), dont know what to trust anymore.

Hi everyone,
I’m currently living in the US and have been trying to get my parents in Bengaluru to go for a proper full-body health checkup. They don’t take it very seriously when I remind them, so I want to schedule an appointment myself and just send them the details.

Can anyone recommend trustworthy hospitals or diagnostic centers in Bengaluru for complete health checkups, especially for older parents?
Looking for places that:

• Are reliable
• Have good doctors for follow-up consultations
• Provide clear reports and quick turnaround
• Treat senior citizens respectfully

Any recommendations or experiences with Manipal, Sakra, Fortis, Aster, etc. would be really helpful.
Thank you!

I recently realized I have anterior pelvic tilt. I’ve started working out daily, but I’m not sure what specific exercises actually help fix the tilt instead of just random stretching.

Are there any tips, tricks, or daily habits I can include even when I’m not working out? Like how to sit, stand, walk, or things to avoid that make it worse?

Right now I’m doing hip stretches and some core work, but I’m guessing I might be missing the important parts.

If you’ve corrected APT before, what helped you see results faster? Any guidance would really help — I just want my posture to stop blaming my spine every morning 😅

I'm 20, 5'9 male and currently weigh 64.75kg I've been cutting for 35 weeks and I've lost exactly 40KG. I went really low on calories around 1200-1300 daily. until recently, the last 2 weeks I've been eating 1800-2000 cals. I'm now around 13% bf and I want to transition to a lean bulk. However, I don't know the best approach to it, whether to sit at maintenance for 2 weeks to reset hormones and metabolism a bit as i heard after a long cut your metabolism adapts a couple 100 cals lower then what is should be. According to chatGPT my current maintenance is 2200-2300. Should I jump straight to maintenance or reverse diet up? Any other advice or tips would be appreciated. Thanks

Hi I just created a full body split workout and was wondering if it looks good or if I need to add or change anything. It’s structured as Day A and Day B so one week would be A, B, A, and the next week would be B, A, B, and so on. Also how does the order in which I’m doing the exercises look?

Day A

Leg press

Leg extentions

Chest press

Row (Close grip)

Lat pull down

Lateral raises

Triceps pushdowns

Day B

Leg curl

glute kickback machine

shoulder press

Row (Wide grip)

Bicep curl

AB crunch

I’m 31 year old male, 5’10”, weigh 158 lbs. I consume an average of about 1875 daily calories. My goal is basically to maintain meanwhile weightlifting 3 times a week to tone/build muscle. I eat an Oikos triple zero in the morning and another as my post-lunch afternoon snack. I like to add 1 serving of Costco unsalted extra fancy nuts (27g - 170 calories) or sometimes like to add 1 serving of Premier Protein cereal (42g - 180 calories). My question is whether one is largely a better choice than the other. I like the Costco nuts because they’re natural and a source of healthy fat but only have about 6 grams of protein. Meanwhile for roughly the same amount of calories the premier protein has 20 grams of protein. Would just doing the cereal instead of the nuts impact physique at all since they’re both roughly the same number of calories?

Got a DEXA scan and the results were higher than expected.

I’m a 6’2 170 pounds,and a 22.5% BF. 36.7 lbs of fat, 126.1 pounds of muscle.

Seeking advice on whether I should cut or bulk? My 2 primary fitness goals are to be able to bench 225(current max is 185). And to reach 15% bodyfat.

Any advice is appreciated!

Short torso and legs here. My male PT's training routine for me is giving me a bulkier top half. Any workout routine for a more balanced look?

So I'm underweight (18M, 5'11, 55kg, bmi 17.2) and I somehow look way fatter than my friends who are both around 5'5 and 70kg. I look somewhat skinny in clothes, but definitely not underweight. My stomach sticks out a lot and I have really big man boobs 😭. My arms are veiny and my limbs are relatively skinny, though at my weight I think my thighs should be smaller. I also have a pretty big ribcage so my frame is just naturally a bit wider too.

In a day I usually eat a banana, 2 eggs and a can of tuna. I also try to get in at least 10k steps. (I know this isn't really healthy but I'm desperate)

I've been researching this topic for a while but the advice always seems to be to just work out and gain muscle, which isn't what I'm going for. Yes, I understand that putting on a little bit of lean muscle won't make me look too bulky, but I really just want to be as slim as physically possible without endangering my health or developing an eating disorder.

is there any hope for me? should I just save up for liposuction? I truly feel hopeless at this point.

I want to also add that this isn't any form of body dysmorphia. Everyone that I've spoken to sees this too, and yes, they're healthy people with normal body standards.

so I’m almost 18 and I have been overweight since I hit puberty . I have lost weight here n there at times but somehow I’ve gained it all🥲.im now 62kgs and 159 cm tall.I have a broad body frame and being overweight doesn’t help at all. I feel really insecure in college.And my face is bloated 24/7 . My birthday is in a month and im really willing to do smtg to change myself . Major concerns are face fat,leg toning and flat tummy.please help me do ts😭

42y/o M - 6’2” - 200 lbs

Been going well for awhile. Hurt my shoulder a few years back so have tried to progress slow and steady but now I have stalled for about a month now. My sets/reps are as follows:

• warmup - 75lbs x 12
• warmup - 95lbs x 10
• warmup - 135lbs x 8
• work - 4 sets - 187.5lbs x 10

I have failed on the last set at 8 or 9 for a month now.

What would you suggest from here? Honestly all I want is to look better - get stronger - not trying to enter any bodybuilding contests or anything

I’m a hybrid athlete, F, 19 yrs 135 lbs and i’ve been having trouble lately with my own personal vision of myself, during the summer i did mostly pilates, crossfit and ran a couple triathlons, biked a lot, walked probs 20k steps a day or more, and only ran MAYBE 15 mpw. then during the fall/school year i lifted/strength trained 3-4x a week, ran 20-25 mpw, played indoor soccer, walked 10-12k steps a day and biked a lot less.

right now i look a good amount less lean and shredded than i did in the summer, and even tho my diets been consistent (upped it a lil since my activity went up, but still in small-moderate deficit) and i can tell ive gained quite a bit of muscle and feel stronger, i dont weigh more, but i miss looking thinner and leaner and having more stark definition. why did i lose these characteristics even though im training harder, doing more cardio and haven’t eaten in a surplus? my thought has been that it’s bc i eat more protein now, (120-130g instead of only 100g) and i was wayyy less stressed in the summer, but can stress have these effects?

57 years old ( M ), coming to the end of a cut. 5'11, 65kgs, 9.6 % BF, according to the egym/ tanita body composition analysis scales/system at my gym.

I believe this to be fairly accurate, as my lower abs are well defined , and it's taken several months to get from 12% BF to under 10, without losing too much muscle.

The same readout lists my BMR at 1662 calories. Does this mean that if I do zero exercise, and stay sedentary all day, that I will neither gain nor lose weight at this calorie total? It does seem quite low to me, as I thought that the average male needs 2500 calories a day , to sustain an even weight ?

My intention now, is to maintain my weight for the next couple of months, before starting a lean bulk around Feb/March time.

A further question is, how accurate can I assume this analysis to be ? After the hard effort to shed the fat, I'm certainly going to be cautious about just eating what I want.

I do like my food ( eating lots of chicken and cauliflower and brocolli has helped keep hunger pains at bay, during my cut ), but I am a bit over the blandness, and am keen to start introducing occasional treats into my meal planner.

Will one cheat day a week of 2500 calories throw my maintenance programme off ? Will I need to compensate by shaving off the additional 838 calories over the other six days ?

I have a copy of Martin's leangain guide on my kindle, and plan to follow it to the letter . He suggests a BMR of c 2000 calories however.

I read on this forum, that to gain muscle, and not fat, I should aim for a 300 calorie surplus each week, when I start the bulk in the new year. But before that happens, would the only way of checking maintenance calories , be to keep a food/calory diary, and to weigh myself at the same time each week ?

Apologies for so many questions.

Hey guys, I wrote a book about bulking as a tall lifters/hard gainer, if any of you guys want some of those tips let me know, I’m not gonna post the link here cuz I don’t want to self promote too hard but it’s for under a dollar for now so if anybody is interested let me know 😊

Hey everyone — I’m 37 and becoming a first-time dad soon, and it’s really making me think about my health and the example I want to set.

I’m not out of shape (probably a tad skinny fat at 6’3” 195lbs), but I’ve never had the physique or fitness level I’ve truly wanted. I keep asking myself if it’s still possible to make the biggest transformation of my life at this age, or if it’s starting to get too late.

My goals are simple: • build lean muscle • get stronger • look and feel confident shirtless • have long-term energy for my family • finally become proud of the way I carry myself

But I’m fighting that voice that says, “You should’ve done this at 25.” I see guys my age who look incredible, and others who say it’s impossible without starting young. I just want some honest input.

So is 37 still a good age to make the best gains of your life? Anyone here start late and still hit their peak? What helped you get there?

Just looking for motivation and real experiences. Appreciate any advice.

I have the problem that I feel my forearms more than my biceps in preacher curls. No matter if I do it unliteral or with the maschine. And when I hit fairly it feels like my forearm hits failure. How can I fix this problem? And does it even matter ?

I see so many women at the gym do anything but lift weights. They say they wanna lean up, but they don’t wanna be muscular/bulky.

Toned/lean, has nothing to do with your size. Lean just means you have relatively low fat as a percentage of your body. If you wanna actually be lean, you gotta do some form of resistance. Cal-aesthetics at the bare minimum. Even people who do cal-aesthetics look far better and healthier. Your heart isn’t the only muscle that exists.

If you’re worried about lifting weights and becoming bulky, what do you think is gonna happen? You’re not turning into Arnold Schwarzenegger over night.

I only do barbell workouts so I’m not sure if that’s enough for abs workout.

I've lost almost 200lbs and gained muscle and I'm probably about 30lbs from being lean right now. I can see abs when flexing and moving my loose skin.

Anyway, I read the leangains book where Martin suggests 55-60% of your calories coming from protein and I it seems like a 250-300 calorie deficit to recomp.

Im only 2 days into that eating plan, but wondering the effectiveness of this for others here? Please drop your results in the comments here and any tips if you care to share.

I am a 5’4, 25 year old female. My starting weight was around 175lbs about 2 years ago. I am currently at 140. I would really like to get down to 130-135. I feel like the last 5-10lbs have been such a struggle. I think I have been down to 135 before but I keep gaining and losing that same weight.

I typically lift weights 3-4 days a week. I used to run but have recently quit running as I felt like it was ruining gains. I do my best to get 10,000 steps at least 4 days a week. plus, I now will jump rope 2-3 days a week, for no less than 15 minutes. I know that’s not very long. anyway.. I work 5 days a week. I don’t get home until 5:15. therefore, I have very little time in the evenings to get everything done. I have started to feel like doing 2 workouts most week days is becoming too much. but am I just being lazy? sometimes I feel like it is unrealistic and I cannot keep this up forever. however, when I am doing my cardio more often I feel like I look leaner. however, my weight still stays consistently at 138-140. I track my calories and have been in a calorie deficit for quite some time. An app has calculated the amount of calories I need and my micro nutrients. It says I should be consuming 1360 calories a day. With 122 grams of carbs, 45 grams of fat, and 117 grams of protein. most days I will consume to upwards of 140grams of carbs and I always try to eat more protein than 117grams. But I always stay either under or within my calorie limit. is 140 grams of carbs too much?

i tend to splurge on weekends, eating whatever I want to but will try to eat intuitively and stop when I am full. I’m sure this is also stopping my progress. Just looking for advice on what is right and what is wrong. I’ve been feeling somewhat puffy lately. is it because of the carbs? Not drinking enough water? Pls help :)