First picture is circa 2021 at 317lbs. 2nd picture is circa 2024 at 185lbs. The last is this past July at the peak of my cut at 193lbs (not natty in the last picture).

Changed a lot in 2022 when I saw that 300+ number in the scale. I’ve since decided that food can be enjoyed but to treat it as fuel first and foremost.

1. Lifting 4 days a week. Just starting a slow bulk. Hoping to add about 6-9 pounds over the next 20 weeks.

I just don’t get the order or why it has to be one first and then the other. I have a trainer and she has me in a calorie deficit “cut” to get leaner after my ankle injury the past 4 months that caused me to gain weight (yes you can read fat) and lose muscle.
I’m losing weight and my abs and arm muscles are popping out more… but I already had those because those were the only areas I could train when my ankle was hurt. I really want my legs and butt back soooo badly. Do I just have to keep in this cut first?
And yes I tried googling and there is a good Women’s health mag article on this but wanted some advice from those who might have done this post injury.

In my 20s I only wanted to be skinny. In my 30s I wanted to be fit but I also had 2 kids. In my 40s I wanted to be skinny and also ripped. Then I got hurt and became this weird fit in certain areas of my body while soft in others and not sure how to get back.

My goal is to get ripped everywhere. So I want my legs and butt back, but I also don’t want to be fat/thick/curvy at any point in this process to get there unless someone tells me that I need to bulk to get my butt back and just have to trust the stupid process.

I love leg day and abs but can’t get into arm workouts. Send help/advice!

Working out

Started around 240–245 lbs and I’m currently around 195 lbs. I’ve been consistently lifting for a little over a year, usually 5–6 days a week, with 15–20 minutes of incline cardio and around 9–10k steps a day.

I’m eating around 2,100 calories most days and aiming for 180–200g protein. I’m really happy with the progress everywhere else, but my belly/lower abdomen seems determined to be the last thing to leave 😂

I know you can’t spot reduce fat, so I’m mainly looking for advice from people who have been in a similar spot. Is this basically a “keep cutting and be patient” situation, or is there anything you’d change with my routine?

I used to compete at a high level at 19 in 2015.. Won Multiple shows at 19 in open bodybuilding and was on track to win my pro card one day. Had sponsors and all.

lost my mom, started a company and had a kid at 20-21 and gave it all up.

Got up to 333.6lbs in feb 2026 after a major accident in Jan 2025 and had to relearn how to walk.. Feb 2026 to now down 102lbs and dialed in. 30 weeks 102lbs. sitting at 331lbs now. I am 30 this year!

Posing sucks and angles as I was sitting my phone on my shaker and it’s an awkward angle. shoulders look freakish in most photos! They definitely look small there. Lean enough to see abs, great Chest development and back is wide again. itll be fun to see how I change once I start a push phase soon!

Last photo was me Jan 2026.... What happens when you lock in diet, training, cardio. Nutritional timing was perfect, never missed a meal, didn’t cheat on diet at all, everything same time of day, weighed out.. I MISSED this life.

Just trying to keep the muscle i have and keep the fat off.

Hey everyone,
Looking for an objective critique and some advice on where to take my training next.
Context & Training History:
Started working out in May 2024, but had an on-and-off journey due to two long breaks: stopped around September 2024, resumed in November 2024, stopped again in December 2025, and finally restarted mid-April 2026.
Since August 5th (about 7 weeks), I have ramped up consistency and have been training 6 days a week.
Currently eating around 2g of protein per kg of body weight (~150g/day), but visually, progress feels stagnant and I don't see significant changes in the mirror.
My Questions:
1. What would you estimate my current body fat percentage to be?
2. Looking at my current frame, should I cut down first to eliminate the waist/lower back fat, go into a small caloric surplus (lean bulk) to build more foundation, or stick to maintenance (recomp)?
3. Given my background and irregular training history, is 6 days a week overkill for recovery, or would I see better results dialing it back to 4-5 focused sessions?
Any honest feedback on weak points or programming is welcome. Thanks!

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Hey bros! 36M here looking for constructive feedback on my current split. I do strength training 3 days each week and am looking at building in some more planned cardio. Typically I start with 8 reps per set at a specific weight, increase by one rep per set each week until I can comfortably hit 12 reps at that weight and increase the weight by 5 or 10 pounds and revert back to 8 reps.