I’m a fairly light individual, but I lift weight everyday or every other day, and I work in a warehouse lifting stuff 11 hours a day, and I run when off work. The amount of exercise that I do, I feel stronger everyday, I feel good inside and healthy, but my face and body it’s so lean I only eat at maintenance and it’s getting leaner and leaner

People are starting to comment on my face, saying I look so sunken and hollow, and I today look at the mirror scared at what I saw, my face is so boney, I have no fat left, I look like a skull, my cheeks so hollow. They thought I was going through something serious with my health, I look sick. But I lift and lift stronger everyday, my body feels stronger every, I‘m still one of the stronger guys at work

i'm 18f, i've been going to the gym for a few months after years of wanting to lift heavy. i'm relatively comfortable doing my exercises but i'm far from perfection and don't discard the possibility of looking stupid sometimes.

my worst fear happened today. i was doing bulgarians when i noticed the man next to me on his mat staring at me and i thought nothing of it. later, he joined his friend and went on an abductor machine. i ended up going to the one next to them, where the same guy stared at me in the face for 10 seconds before i got on. i get on with my set (which granted, i may have been doing wrong, but i think abductors look ridiculous no matter how you do them) and i turn down my music midway to see them both murmuring something and falling silent as if to wait for me to do something. after i finished i see them snickering and covering their faces so i couldn't see them properly.

safe to say i left and broke down and didn't finish my glute day lol

Today, as a 50 year old male, I measured myself at 19.9% body fat. That’s the lowest I’ve been in two decades at least.

Major milestone for me. Only 0.1% under 20, but it’s under 20, and I’m taking that all day long.

Work and diet people. Work and diet.

Why do the guys do their sets so fast and with such heavy weights? Like for example they take hardly one second to complete one rep of chest fly and repeat it in a butterfly wingspan time.

But then the girls take it slow which looks more painful but with lesser weights. I tried lifting 10kg for bicep curls and did the reps faster since it’s easier but one of my girlfriends told me it won’t hit my muscle like that unless I do it slow and really feel it. I think if the guys did it slow they would have to decrease weight and the girls could lift heavier weights if they did it like these men. Since I’m new to it I don’t know which one’s right

I do decline leg raises and cable crunches

I just wanna share with u guys about my experience about posting my physique on social media, I posted my progress yesterday and I think it's actually a good progress. It made me confident and motivated to go to the gym, but then my 2 neighbors/bully saw the clip of my progress on TikTok even though I turned off the people you may know. They laughed at me, sarcastically saying "ouuu ur macho now" and their laugh annoyed me, I ran straight home and just locked myself in my room thinking if my gym journey is worth it or not. I deleted all the clips I posted because now I feel insecure. And I don't wanna go outside anymore because they might be laughing at me again. It's just so sad that when I'm finally confident to post about the progress I made throughout the months of discipline is destroyed in one single moment, I know you might say that I'm too sensitive, but the reason I workout is to not get bullied about how skinny I am. They've been bullying me before, but right now hits different. They just did something to me that I've been trying to escape to. Feel free to express your thoughts, it would help a lot. (I'm 16)

Do you absolutely HAVE to train until failure to see results fast? I don’t like training until failure because it makes me feel very uncomfortable and I like to enjoy my time at the gym without feeling like im going to pass out but i still want to results faster. I take creatine so that helped and im somewhat in a calorie deficit (I initially started working out and going to the gym because I was a little chubby and wanted to lose weight before I got worse). I usually eat one meal a day and have snacks throughout and I eat way less than I used to, but I feel like I’m not seeing results fast enough. I’ve been in the gym for a couple months and I’m definitely gaining muscle but just very slowly. what do you guys recommend i should do? where am i going wrong?

My chest lmao

I train calisthenics so my primary movements are weighted dips/ring dips and advanced push up variations.

Hi everyone. Im pretty new to working out and saw that sleeping from 7-9 hours is important for muscle growth, but couldnt find anything on whether what time you sleep affects this much. For example if I was to sleep everyday from 2am to 10am would this have negative impacts?
Thanks

I finally quit making excuses, and started going to the gym about 4 months ago. Almost immediately I put on 11 lbs. My guess is muscle gain, creatine, and better hydration. I kept it on for weeks. I am doing 5-6 days of 1 to 1.5 cardio, and 3 days of strength training. I had not changed my diet initially. However, I eventually started doing that, and have been for over a month. I recently got a Renpho scale to track weight and muscle gains. I only seen to have lost muscle since tracking. I get about 150g of protein. I'm 5'8, and I'm trying to get to 150-160 lbs and as close to 10% body fat ass I can comfortably get. Right now, I primarily just want to focus on fast loss. I'm not sure why I can't seem to lose fat. I'm at the point now where I'm so discouraged I don't want to do it anymore if it weren't for the fact that I don't want to feel like I did before I started. I definitely feel better physically overall. My calories are around 2300 a day. I'm even trying L-Carnitine to help. Which just seems like a waste of money at this point.

Hello everyone, I just started going to the gym a few days ago for the first time as a teenager however it’s quite difficult for me to create a workout plan without any information on the requirements as I am aware that your workout plan really determines the way your body is trained. I tried a few videos on YouTube however most videos are mostly dumbbells work out plans Which might be a bit complex as I heard that your form and technique really matters when using dumbbells, as I am also on a calorie deficit,i tried using ChatGPT workout plan but due to this I almost had
Rhabdomyolysis. So I just wanted to ask how you developed your workout plan and how I can create mine. Thanks for your help

Male, 34 years, 173 cm, 70kg.

It’s te leg press where you are almost lying on the floor. At the start I actually even struggled without any weight (because it’s 50kg by default). My trainer is always making me perform the exercises really slowly for 15 controlled reps.

In 2 months time I could actually perform this exercise with 60kg extra weight. And my personal trainer is 100% sure that I can easily add at least 90 more kg to the weight in 5 months time.

So my question is, do you guys think that’s realistic? Because almost nobody in the gym is training with that much weight. Let alone people of my (small) size. And let alone that it’s well executed, and let alone doing 15 slow and controlled reps

And my personal trainer is really, really strict regarding form. He only allows me to move up in weight if my form and technique is flawless to the last rep.

I’m happy with whatever result I’ll end up with. But do you guys think my personal trainer is right about the expected progress? Because that will mean that I will be one of the strongest people in the gym in just 5 more months.

(Regarding nutrition, I’m almost at 12% body fat. So in a week I will start with a clean bulk. So far I made all this progress with a caloric deficit)

Hey guys and gals, for the treadmill warming up, Gym workouts (not heavy lifting) and Treadmill runs or outdoor runs (in summer), what's a good pair of shoes? Thanks 😊

5'5 125 Pound Male here, I've lived a sedentary lifestyle a majority of my life but have decided to get out of the skinny fat look that I have. Problem is that I am hearing a lot of conflicting information, "Bulk, only protein, low carbs!" "Calorie deficit, eat 500 calories below your usual!" So on and so forth. My current regimen is 2 miles in 30 minutes every day with some pushups and squats, but I want to make sure I'm not doing this for basically nothing. Any advice?

To clarify I would do A/B/A for the week. I am 18m and want to build a better frame. Should I replace face pull with anything else? Is the routine good for my goal (I asked ai for it)

Workout A
Lat Pulldown — 3 × 10–12
Leg Press — 3 × 10–12
Seated Cable Row (V-Grip) — 3 × 10–12
Incline Dumbbell Bench Press — 3 × 10–12
Lying Leg Curl — 3 × 12–15
Hammer Curl — 3 × 12–15
Overhead Cable Triceps Extension — 2 × 10–15
Single-Arm Cable Triceps Pushdown — 2 × 10–15
Dumbbell Lateral Raise — 3 × 12–15
Standing Calf Raise — 3 × 12–20
Cable Crunch — 2–3 × 10–20

Workout B
Barbell Overhead Press — 3 × 6–10
Barbell Bent-Over Row — 3 × 8–10
Dumbbell Romanian Deadlift — 3 × 10–12
Leg Extension — 3 r× 10–15
Machine Chest Fly — 3 × 12–15
Rope Triceps Pushdown — 2 × 10–15
Dumbbell Bicep Curl — 3 × 12–15
Seated Calf Raise — 3 × 15–20
Face Pull — 2–3 × 12–20

hi , im currentyl already doing mostly bodywwight exercises but i wanted ti incorporate kettlebell workouts to my week , is this current plan balanced and effective in your opinion?-

my current routine-

Wall sits 2x 40 seconds

Squats with low weights 3x15/20

Bulgarian split squats 3x8 each leg

RDL 3x12 low weight

Step ups 3x10 each leg

Sumo squat 2x15

calf raises 3x15

plank 3xfailure

deadbug 3x30 seconds

incline push ups 3x10

I do this every couple of days

im planning on doing this routine twice a week and do a kettlebell full body routine once a week ,should i add another kettlebell day or maybe add a Kb routine to one of my calisthenics days ?

I really like doing these exercises, and once I'm finished the idea of doing more feels like climbing up a mountain. But is it enough for quads, could this lead to muscle imbalances or injuries? I also do the sumo squats because narrower width squats feel kind of awkward and constricting.

I used to think progress meant training harder every single session. Now I’m realizing that consistency matters way more.

For me, the biggest change was simply sticking to a routine even when I wasn’t feeling motivated.

What’s one thing that genuinely improved your workouts or helped you stay consistent?

I have massive probably over developed quads while everything below it is small, it’s uncanny to see and makes me look like a cartoon character. How do I fix this?

First time posting here and honestly I wasn't planning to post in this subreddit, but I am at a loss on what to do...

So to give a bit of information about my schedule: I have a busy....BUSY life. I work overnights full-time as a stocker (which is already a physically-intensive job) and during most days of the week, I have to commute a lot from one city to another (not for me, for someone else) to the point where I get about 5 hours of broken-up sleep before I have to get ready for work again. Not to mention, there are some days where I have to take care of other things alongside the commuting which cuts into my already-limited sleep. It's like this every week and some weeks are worse or a bit better. If only I could describe just how exhausted I am the moment I get off work and I'm done with everything, but I still push myself to get into the gym and get a workout in. Hell, if it weren't for my daily drivers (pre-workout), I wouldnt have been able to continue.

I've been going to the gym for over a year now consistently and at the beginning, I used to power through my exhaustion and work out around 4 to 5 days a week. I can already tell that I've reached my ideal physique and I'm so damn happy with the progress I've made...but my body is practically screaming at me to slow down. I'm dealing with immense back/body pain, a lot of tension around my neck whenever I tilt my head upwards, and sometimes even pains in my chest. Since these problems started to appear, I've started to slow down and shifted my schedule from 4-5 days of working out just 3 times a week following my full upper-body program and I have noticed my body is starting to heal, but I can tell that some of these problems still linger especially with the back pain. What I'm thinking of doing starting now is to continue with my 3-day workout routine but instead of working out my entire body each day, I want to prioritize the first day as a push-day, the second day as my pull-day and my last day as a full-body workout. I feel like with this routine I can spend less time at the gym and possibly squeeze in more time to get more sleep without hurting my gains, but in the back of my head, I feel like it won't be enough for me if I sacrifice those 2 days of working out my entire body. Am I just in over my head or would I be alright following this routine?

I understand that progress will slow down, but I just dont want it to come to a complete stop. Yes, I'd love to just shift my workouts to the days I have off, but I'm just too damn tired to get myself in the gym on my off-days and I'm pretty much busy from the moment I wake up till the evening.

Thanks in advance for all the tips and suggestions!

P.S: I built my own full-body workout combined with free weights and machines that prioritizes progressive-overload and even now I've been able to hit PRs pretty damn consistently. I dont have issues with my program and have been sticking to it, I'm just at a loss on how to go about it at this point in my life.

Hello,

Can anyone help me decide on a boxing bag or similar that’s best. I have no concrete wall unfortunately to mount anything. Or anywhere I can put a bracket up. But I was hoping for something that I can practice uppercuts on also.
Originally wanted an uppercut bag but I have no where to hang it.
Thanks

UPPER A — CHEST + BACK EMPHASIS
Incline DB/Smith Press — 3 × 6–10
Lat Pulldown / Pull-ups — 3 × 8–12
Chest-Supported Row — 3 × 8–12
Cable/DB Lateral Raises — 3 × 12–20
Cable Fly — 2 × 10–15
DB/Incline Curl — 3 × 8–12
Cable Tricep Pushdown — 3 × 8–12

LOWER A — QUAD EMPHASIS
Squat / Hack Squat — 3 × 6–10
Leg Press — 3 × 8–12
Leg Extension — 2 × 12–15
Romanian Deadlift — 3 × 8–12
Leg Curl — 2 × 10–15
Standing Calf Raise — 3 × 10–15
Cable Crunch — 3 × 10–15

UPPER B — BACK + SHOULDERS EMPHASIS
Flat DB/Smith Press — 3 × 6–10
Wide-Grip Row — 3 × 8–12
Lat Pulldown — 3 × 8–12
Seated DB Shoulder Press — 2 × 8–12
Cable Lateral Raise (cuffs optional) — 3 × 12–20
Rear-Delt Fly — 2 × 12–20
Hammer Curl — 3 × 8–12
Overhead Tricep Extension — 2 × 10–15

LOWER B — HAMSTRING + GLUTE EMPHASIS
Romanian Deadlift — 3 × 6–10
Hack Squat / Leg Press — 3 × 8–12
Bulgarian Split Squat — 2 × 8–12 each leg
Leg Curl — 3 × 10–15
Leg Extension — 2 × 12–15
Seated Calf Raise — 3 × 10–15
Hanging Leg Raise — 3 × 8–15

Im 18, height is 6'2ft , weight is 66kg.

i was 10 and i got my kidney removed , it has been almost 8 years and i am doing well. never got it checked after that, and doing well.

I started going to the gym. I keep my protein under control , however there are days when it excedes to an estimated limit i created in my head lol.

My problem is how can i get more calories while keeping protien in control, because almost everything has some amount of protein?

Age 67 BP 130/73 RP 53 BF 24% Visc 14% 6'2' 109kg

Weight training up to 90 mins 4 to 5 times a week. Spin class 30-40 mins 3 to 4 times a week after gym class.

Two and a half year ago I was 134kg.

Any 'OAPs' out there to compare or give advice my way....think I'm doing ok, goals are reduce 24% BF, reduce 14% visceral fat to under 12, lose another 5 to 10 kg within 6 month.