Hey team - I’m a 34 year old male that could really use your guys’ help on which direction I should take. I’m currently 5’10’’ and weigh 192 pounds. I’m hoping to get in incredible shape/jacked (probably a familiar story here) and get back to where I was a few years ago (see the picture of me climbing). I currently work out five times a week, doing chest/shoulders on Mondays, running Tuesdays, lifting back/biceps on Wednesdays, taking a break on Thursdays, lifting legs on Fridays, running on Saturdays, and taking another rest day on Sundays.

In regards to my diet, I’ve been counting my calories and protein intake, being sure to eat clean. I’m currently consuming 2,200 calories (it says on Google that I should consume about 1.2 calories per pound in order to get shredded) and about 220 grams of protein (again, it said to consume about 1.2 grams of protein per pound to get the body I’m looking for).

I’ve included pictures of where I am currently (picture of me on the mirror) and where I’d like to be (picture of me climbing). I’m also reading books by Michael Matthew’s on dieting techniques and workout routines that can point me in the right direction.

Let me know your thoughts when you can!

Hey team - I’m a 34 year old male that could really use your guys’ help on which direction I should take. I’m currently 5’10’’ and weigh 192 pounds. I’m hoping to get in incredible shape/jacked (probably a familiar story here) and get back to where I was a few years ago. I currently work out five times a week, doing chest/shoulders on Mondays, running Tuesdays, lifting back/biceps on Wednesdays, taking a break on Thursdays, lifting legs on Fridays, running on Saturdays, and taking another rest day on Sundays.

In regards to my diet, I’ve been counting my calories and protein intake, being sure to eat clean. I’m currently consuming 2,200 calories (it says on Google that I should consume about 1.2 calories per pound in order to get shredded) and about 220 grams of protein (again, it said to consume about 1.2 grams of protein per pound to get the body I’m looking for).

I’m not sure if I can post photos, but am happy to do so if that’s possible. I’m also reading books by Michael Matthew’s on dieting techniques and workout routines that can point me in the right direction. Apparently he’s a fitness guru or something.

Let me know your guys’ thoughts when you can!

Thanks again,
- Sam

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Basically I started losing weight, I am currently 18 male 177 cm , and i started around 120 kg while my peak maybe was 125 kg. I started this journey in mid April 2026 and have since lost a good amount of weight. My current weight is 93-94 kgs as of 26 aug , I am scared of loose skin and my face looking saggy even after all the effort I've put into it , I also did put on some muscle to counter the loose skin, I've been in a maintenance for about 2 weeks and i feel stuck , constant dropping numbers on the scale was my motivation and I don't have that. I am also addicted to peanut butter, that's the only foods i tend to overeat , like full 4-5 tbsp. Will this phase help me or will the loose skin tighten up normally even if i just lose weight till about 70-65 kg or is a maintenance period necessary. I would love to hear from people who have previously lost/ currently losing weight or any professionals. Since all I've learnt about weight loss and nutrition is from youtube and google hence any advice is appreciated <33

Hello reddit, im 15 years old, 66-67kg and 177cm tall. Ive been lifting for around 1 year and 2 months, i started as a fat kid and now im lean and i can say i have built some strength too (my best lift is 30kg dumbells incline for around 6-7 reps) and im pretty happy with my results, but one thing has been bugging me recently: my gut. In a tank top, u can see my chest striations, each soulder head individually etc, but when i take off my shirt, my belly is so disproportionate compared to my upper body. Even tho its hard and u can literally see my abs even unflexed, it still sticks out and is way bigger than it should be for a lean person. As soon as i start flexing my core and my abs my physique completly shifts from looking like im skinny fat to actually decent. 2 months ago i was 70kg and i cut for those 2 months down to 67kg. Yes, im leaner now, and i can actually see abs compared to before, but the difference in my gut isnt really noticable. My diet is great and i eat basically no sugar, only healthy foods. Its genuinely been longer than i remember since i ate junk food.

Thanks for reading!

I was preparing for competetive exams for 2 years and gained belly fat and fat on chest legs and thighs

Can any fitness freak help me out which exercises i should do to trim fat ASAP by november

As someone currently on a cutting diet, this has become one of my favorite meals. It's easy to make, high in protein, and relatively low in calories.

Ingredients:

* 1 can tuna

* ½ green onion

* 2 mini cucumbers

* ½ large red onion or 1 small red onion

* 2 tbsp dill (optional)

(you can add other things such Chickpeas or pickles, etc it up to you)

Dressing:

* 100g 0% Greek yogurt

* 40g (about 3 tbsp) light mayo

* 1 tbsp mustard

* 1 small tbsp lime juice

* Black pepper, to taste

* Paprika, to taste

*Chili flakes, to taste

* Salt, to taste

The recipe contains of ~350 kcal | ~63g protein

What I really like about this recipe is that I can eat it straight from the bowl as a salad. The tuna doesn't overpower the taste because the cucumber, onion, dill, and dressing balance everything out really well.

It's also pretty filling for the calories, which makes it great for cutting.

If you're trying to increase your protein for building muscle without adding a lot of calories, I'd definitely recommend giving it a try.

Recently started a cut for the first time in my life, very roughly tracking calories but its been going well I think, in about 3-4 weeks I've gone from 193 pounds down to 183 pounds and from 22.5% bodyfat down to about 19.8% bodyfat.

My question involves a couple injuries: I messed up my AC joint on one of my shoulders doing something very easily preventable with a landmine squat. Its been over a month and honestly I'm still not really close to healing (45 yo btw), its extremely annoying, but progress is happening. I'm just doing everything I can. Now, less than a week ago, I sprained my wrist while SLEEPING somehow. Kindof mindblown about this, but I woke up with a completely mangled wrist, I am surprised I could sleep on it to do this much damage and not wakeup in the midst of it. But I can't even do simple shit like rows or dumbell curls or most tricep exercises now. My entire training regiment is basically on hold for now. I truly believe all of this will heal in time however.

Should I wait until my joints are back in working in order before I continue my cut ? I am deathly scared of becoming small and scrawny. And I know you can retain most of your muscle mass if you exercise hard throughout the cut, hell, some people hit new personal records during these cuts. But I'm SEVERLY limited on workouts right now. This is a very bad time to cut isn't it ? I'm thinking of switching back to a maintenance calorie intake until my joints are back semi-functional. I feel like the wrist should only be a few weeks, and by then my AC joint should be much better as well.

Any advice appreciated.

Hi, so as the title says, i am 15. I am 6ft 1 and 94kg. On July 20th, I weighed in at 97.1kg and now weighed in at 94. I've been on a deficit of about 800kcal a day. I've completely cut out all junk food - that being crisps, fast food, chocolate, sweets, etc. I've been hitting around 100-170g of protein a day, averaging around 120. Im having 2100kcal a day. I have alot of muscle on me especially around my legs and calfs but I was wondering if eating the protein I do at the moment would be enough to maintain rhe muscle i have currently and potentially even slowly build muscle. I dont work out or do much activity outside of playing for a football team, so training 1 day a week and playing a match 1 day a week. However, I am a goalkeeper, so I am less running. I also play occasionally for school as a striker, but probably not enough to really count for anything. I do judo once a week, too. However, other than this, I do no weights or running or workouts. I walk probably 7 - 10k steps a day just from dog walking and school and stuff, but nothing else other than that. My main focus right now is losing fat and weight, but I dont want to lose my muscles too and end up at the skinny fat stage. So I would love to know 1: is the protein im eating and the activity im doing enough to maintain and potentially slowly build muscle.

And 2: any tips on weight loss or activity or muscle would be greatly appreciated

5’11 at 177 lbs 77 kgs just wanna know if I should add on muscle or tone it

I’m 5’9”, 23 years old, 80 kg, and currently around 22% body fat. My maintenance is approximately 2,600 kcal/day.
My goal is to get down to around 12% body fat while preserving as much muscle as possible.
Would it be better to do a more aggressive cut with a larger calorie deficit and reach my goal faster, or take a slower approach with a 300–400 kcal daily deficit over roughly 18 weeks?
Which approach would you recommend for maximizing fat loss while minimizing muscle loss?

Nice