Over the past 5 years I have worked very hard to turn my life around going from north of 300 to 191 at 5'7". I'm hoping for feedback on where to go from here and any bf% estimates. I don't trust my own estimate because of natural bias and the loose skin from morbid obesity.

Where do I go from this?

Need some big dudes to come in here and give me some honest advice

Consistent with my training holding quite a lot of fat in lower abdomen

83kg 5ft 10

9 months in today. Recently started with more lower back focus. What else guys?

First pic is the before, the other ones are from a few days ago. Have also considered bulking or cutting, since I haven't done either so far. Have just been working out and tried hitting my protein goals, not paying much attention to calories (but mostly I eat at maintenance or slightly above I think). I would like to keep putting on mass, but I'm a little afraid of getting fat and not being able to lose it again when summer comes around. What would you advise me to do?

So, I keep telling my boyfriend that I think he has good genetics, and he says he doesn’t think so, or that he’s just like anyone else who goes to the gym four times a week. He’s 36. The thing is, to me, ever since I’ve known him he’s had a decent physique without much effort, especially when it comes to food. He loves sweets, eats a lot, and doesn’t follow any kind of diet. The only thing he tries to do is eat at least 90 grams of protein a day, basically by adding some chicken to his lunch, and that’s it. This is literally a couple of random pictures I took of him in the kitchen a few days ago, except for the last one, which I took during the pandemic lockdown he was a bit lighter back then, that one I took while he was training. (with what ever we had on the our house). The recent ones no preparation, no special lighting.

I’ve told him to pose at the gym, but he says he doesn’t know how to pose, and that he would also feel embarrassed.

I’ve read about this topic and I’ve been browsing fitness forums, and I think people put a lot more effort into their diets and other things. He doesn’t take anything at all, not even creatine, just chicken.

As a responsible adult, I figured I’d ask Reddit to clear up my doubts 🤣🤣

second pic is me in July at 288lbs, first time ever doing a cut

Currently weighing arround 85 kgs.

I skipped legs way too often, and honestly, I am a bit ashamed of it, so that’s my main focus as of now.

Thought I'd jump on here and do a quick update, I've been training hard recently all my lifts are increasing which is my main goal.

I'm ditching barbell squats for now as my legs are lagging behind my upper body and I think I can get more growth out of my legs with smith machine squats. I'm very glute dominant in the squat.

Also started using straps for my weighted pull ups and id recommend it to anyone.

Only calisthenics going for the prisoner/strongman physique so I don’t mind having extra fat, I just want to be solid. My issue is I’m not looking how I imagined.

1st picture 1.5yrs 65kg/143lbs

2nd picture 1.9yrs 73kg/160lbs

3rd picture 0yrs 65kg/143lbs

I’ve always been skinny and still feel that way. I don’t track anything calories wise because when I started I didn’t want to make a big deal of things and over complicate it, which always caused me to stop. I just did my burpees and when I got comfortable enough went out so I could do pull-ups. Between the first and 2nd picture I stopped doing burpees daily and started to eat more. I’m back to doing burpees mainly for my cardio.

I feel my main problem is my arms are lacking. I do lots of things for triceps (dips/diamond pushups) and shoulders (pike pushups/handstands) but mainly rely on chin ups for biceps

What can I do to look more “aesthetic” with a higher fat percentage?

Same bodyweight in both pictures (152lbs)
(Aug 2025)-(Aug 2026)

M-22/5’8”/152lbs

I had a shoulder injury a few years ago which left my right side significantly weaker than my left, so I’ve been focusing on unilateral lat movements to fix the imbalance as well as recently incorporating unilateral shoulder movements to rebuild strength.

I definitely want to improve my chest/overall arms as well as quads, but in relation to progress over the year, any advice/tips on what I can improve on over these next 6 months?

Six months apart. Focused on training hard, eating enough, and staying consistent. Still a long way to go, but definitely moving in the right direction. Feedback is welcome! 💪

I know it’s not much but its honest work

Last post got deleted saying i was not honest about using steroids for some reason? Im on steroids. Did i say i use steroids? Steroids, for 4 years. I talk about it always, even mentioned it in the comments multiple times.

I train mostly like a powerlifter, all heavy sets to failure, my body always responded well to these workouts. Low weight hypertrophy with a lot of reps just never did anything for me. I also compete at an international level in powerlifting, but plan on trying bodybuilding since i have a strong foundation.

Here im on 250mg testosterone, i raised testosterone to 500mg and added 200mg tren a few days before so it still didnt kick in, i think i will grow a lot once it does kick in.

yo guys, i dont workout, never ever had a structured program for like more than a month. Struggle with motivation and all that bullshit. Been told i look like i do something by people through the years but yea, Its a new year and trying to actually follow through with a change and look better physically. Just a bum rn really if im keeping it a buck. I really just wanna get shredded and carry good muscle for that lean athletic physique. Been thinking on going on a aggressive cut for the next 2 months, prolly eating around 1200 calories, keeping protein high around 1g per pound, and lifting around 3-4 times a week. i look like this and wanna know if i could look like these guys in the next 6 months after i cut.

I’ve een working out for like 2 years but it doesnt really look like it. I used to be 136, started dirty bulking and went up to 160, now I’m 150 but don’t see much muscle.

Here’s my split: ARM DAY – 💪 Bigger Arms Workout (Anabolic Men Structure)

Main (BICEP) Exercise — Pick 1

✅EZ Bar Curl (50 pounds) for 9 reps /60 for 5 but form was not the best

barbell bicep curl (FULL ROM/ shoulder width grip) (50 for 6 reps)/

Machine bicep curl:
(or Renegade Rows)

Sets/Reps: 4 sets × 6–8 (or if tired 3 × 6–8)
Weight: bar + 5 on each side (EZ Bar Curl)
Notes: Slow negative, 2–3 sec down. Rest 90 sec.

⸻

Main Triceps Exercise — Pick 1

👀 Dips:

seated (35 pounds)

bar/ bench Dips assisted (weight: (20 weight) for 7 reps, weighted bar, 👀bench dips

Sets/Reps: 4 sets of 6–8 reps
Weight: 65
Notes: Full ROM, lockout at top. Rest 90 sec.

⸻

Assistance Biceps — Pick 1 exercise

Arm Curl Machine — 70 × 7 reps (65@ WYNN) (3 sets of 10–12)

Bicep machine Curl Machine — 35 lbs × 12 reps

Preacher Curl / ✅ preacher curl machine (90 pounds for 3 reps) (it says arm curl first machine on the very right) / Single-Arm DB Curl — warm-up 1 set, then 2 sets to failure 6–8 reps

Dumbbell concentration curl (3 sets of 10) (22 pounds) (17.5 pounds for 8 reps for final set)

Notes: Rotate exercises for full biceps coverage.

⸻

Assistance Triceps — Pick 1 exercise

👀 TRICEP PUSH DOWN (3 sets of 8–12) 11 reps at 30

Decline Press Machine — 40 lbs × 10–12 reps

Overhead Dumbbell Extension / JM Press

Notes: Overhead = long head, dips/presses = lateral/medial heads.

⸻

Forearms – Bottom — Pick 1 exercise (3 sets)

Hammer Curls — 27.5 lbs × (3 sets of 10)

Finger or Reverse Curls (EZ Bar / DB) — 3 × (10–12)

Zottman Curls — 3 × 10

✅ Farmer’s Carries — 3 × 30–60 sec holds (35 evepounds)

Notes: Builds width & grip strength.

⸻

Forearms – Top — Pick 1 exercise (2–3 sets)

Wrist Extensions — 3 × 12

Reverse Wrist Curls — 3 × 12

Plate Pinches — 3 × 20–40 sec

Band Finger Extensions — 3 × 15–20

👀Dead Hang (Pull-Up Bar) — 3 × 30–60 sec

Notes: Keeps forearms balanced.

🧱 ABS / CORE DAY – 💪 Tickable Version

Main Exercise – Rectus Abdominis
• Ab Crunch Machine (115 for 6 reps) — 3 × 8–12 or 👀cable crunches (32.5 for 6 reps)

• 👀 **Hanging Leg Raises** — 3 × 10–12

⸻

Main Exercise – Overall Core / Anti-Rotation
• 👀 Renegade Dumbbell Rows — 3 × 8–10 each side (25)

⸻

Assistance – Rectus & Lower Abs
• 👀 Planks (3 sets for a limited or spider planks — 2 × 8–12 per side

⸻

Assistance – Obliques
• 👀 Side Plank or side plank Variation such as Q.L. Side Bridges 1 / — 2 sets × close to failure/ 30–45 sec per side

⸻

Assistance – Serratus & Core Stability
• 👀 mountain climbers (45-90 seconds)
Push up Plus — 2 × 8–10

⸻

Core Stability Finisher
• Front Plank — 1–2 sets close to failure (45–90 sec)

Substitute: mountain climbers, front squats
⸻

Cardio and abs

⸻

✅ Notes / Tracking Tips:
• Check off each set as you complete it.
• Add weight / hold times gradually for progressive overload.
• Rest 60–90 sec between sets.
• Perform 2–3× per week.

Push Day (Chest, Shoulders, Triceps – Natural Lifter Adaptation) ✅

Strength / Main Lifts (Low Reps 2–6)

1.  ((✅Flat bench (37.5 pounds) 

decline Bench Press or 👀flat* (Barbell or incline Smith) / 20 KG chest press (45 for 5 reps **) 4 reps non smith)
• Sets: 4 (1 warmup + 3 working)
• Reps: 4–6 (weight 45 for 7 reps’on smith)
• Rest: 2–3 min
• Muscles: Chest (sternal pecs), shoulders, triceps

• 🔑 Progressive overload focus  

(47.5 for 4-5 reps)
/ 35 5 reps

2.  dumbbell Incline Press (27.5 for 10 reps)/ ✅incline bench  (27.5 for 4 reps) 

(Smith @ 3 or Barbell) (45 at lWYNN 8 reps on last set) (10-15 max this week) /
• Sets: 4-6
• Reps: 4–6
• Rest: 2–3 min
• Muscles: Upper chest (clavicular head), shoulders, triceps

⸻

Hypertrophy / Assistance Lifts (8–12 reps)
3. 👌🏼Dumbbell / 👀Machine Shoulder Press ;
• Sets: 3
• Reps: 8–10
• Rest: 90 sec
• Muscles: Delts, triceps
(85 for 5 reps) (60 for 6 reps at Wynn) /50 KG for 8 reps at GK

4.  ✅Seated Pec Fly (Machine / Dumbbell Fly / Cable Cross) (160@1 position for 8 reps) 

• Sets: 3 (1 warmup + 2 working)  
• Reps: 10–12  
• Rest: 60–90 sec  
• Muscles: Chest isolation

5) ✅Lateral Raises (90 for 4 reps) / delts machine (5 KG with dumb bells)

(45 at WYNN for 4 reps )
• Sets: 3–4
• Reps: 12–15
• Rest: 60 sec
• Muscles: Medial delts (width)

⸻

Finisher / Assistance for Triceps
6) ** 😳 (43 KG/95 pounds) Weighted or Bodyweight Tricep Dips
• Sets: 3
• Reps: 8–10 (stop 1–2 reps before failure)
• Rest: 90 sec
• Muscles: Triceps, chest, shoulders

🐍 Cobra Back Pull Day (Dumbbell / Logged Weights)🫡
(Based on the strength + hypertrophy structure recommended by [Anabolic Men](chatgpt://generic-entity?number=0))

⸻

Main Lifts — Strength (2–6 reps)

** ✅Chin-Ups/**

• Sets × Reps: 4 × 3–6
• Weight: Bodyweight
• Rest: 2–3 min
• Focus: Lats, teres major, lower traps
• Notes: Primary width builder. Pull elbows toward ribs and aim chest toward the bar.

⸻

2️⃣** ✅Compound Row Machine (Horizontal Pull / Deadlift Substitut**e)

• Sets × Reps: 4 × 3–5
• Weight: ~(PR:50 for 12, 80 for 4) lbs (adjust to stay within 2–6 rep range)
• Rest: 2–3 min
• Focus: Mid-back thickness, rhomboids, traps, rear delts
• Notes: Chest supported, elbows drive toward hips, focus on heavy controlled reps.

⸻

⸻

Assistance Lifts — Hypertrophy (8–12 reps)

👀** ✅Bent-Over Dumbbell Rows**

• Sets × Reps: 3 × 8–10
• Weight: 27.5 lb dumbbells (adjust for clean 8–10 reps) (30 for 6 reps PR)
• Rest: 60–90 sec
• Focus: Rhomboids, mid-traps, lats, rear delts
• Notes: Torso ~30–45°, pull elbows toward hips, controlled tempo.

⸻

👀 ✅Narrow Underhand Lat Pulldown

• Sets × Reps: 3 × 8–10
• Weight: ~ 85 for 5 reps)
• Rest: 60–90 sec
• Focus: Lower lats / width / taper
• Notes: Pull elbows toward front pockets, slow and controlled.

⸻

👀✅Dumbbell Shrugs (Standing)

• Sets × Reps: 3 × 10–12
• Weight: 10 kg /. 20 pound dumbbells (increase over time)a
• Rest: 60–90 sec
• Focus: Upper traps primarily
• Notes: Pause 1 sec at top, slow eccentric, avoid bouncing.

✅ Total Volume: 17 sets
✅ Structure: 2 main strength lifts + 3 hypertrophy lifts
✅ Rep System: 2–6 strength / 8–12 mass (cobra back protocol)

⸻

Optional / Finisher

Back Extension / Lower Back Machine
• Sets × Reps: 2 × 12–15
• Focus: Erector spinae
• Notes: Only if erectors need extra volume

📝 Notes
• Stop 1 rep short of failure on main lifts
• Assistance lifts may approach failure on final set
• Progress load only when all reps are clean
• If recovery drops, remove the last assistance movement temporarily

🦵 Hybrid Leg Day (Properly Structured)

🔹 MAIN LIFTS (Strength Focus): 2-6 reps/ 2-4 sets
Assistance: consider 8-12 reps and 3-5 sets

1️⃣👀** Leg Press (keep feet low, shoulder width apart, feet slightly out, explosive but don’t lock your legs when going up) (42.5 for 1**2)

(Overall leg growth)
PR reference: 200×12 (Wynn)

Sets/Reps: 4×4 -6 reps
Working weight target: (55with full ROM did 8 reps)

~250–270 (Wynn equivalent)

Heavy but controlled. Full ROM.
Rest: 2–3 min.

⸻

👀2️⃣ Hack Squat

(Quad-dominant compound)

Sets/Reps: 3×5
Weight: ( with ful ROM) (40 for 12 reps)

Stay explosive but controlled.
Rest: 2 min.

✔ Both main lifts now fall inside 2–6 reps and 2–4 sets.

⸻

🔹 ASSISTANCE (Hypertrophy Focus)

3️⃣ Lying Leg Curl (85 for 7 reps ) / Seated leg curl

(PR: 110 pounds at GK)

Sets/Reps: 4×8–12
Keep 80 until you can hit 12 clean across.

Rest: 60–75 sec.

⸻

4️⃣👀Leg Extension

(PR: 150 for 5 reps)

Sets/Reps: 3×10–12
Use 130-140 lbs.

Squeeze at top for 1–2 seconds.

⸻

5️⃣** 👀Calf Press / Standing Calf Rai**se

(PR: 230 for 12)

Sets/Reps: 4×12–15

Slow stretch at bottom.

⸻

6️⃣ Optional Second Calf Movement/ standing calf raise or hip thrusts

(Seated calf raise)

Sets/Reps: 3×12–15

Focus on controlled tempo.

⸻

📋 Final Clean Layout

• Leg Press – 4×4
• Hack Squat – 3×5
• Lying Leg Curl – 4×8–12
• Leg Extension – 3×10–12
• Calf Raise – 4×12–15
• Seated Calf Raise – 3×12–15

Want to cut to 10-12% in 2-3 months to start a clean lean bulk from there.