u/DeepParticular9582

M27 / 5ft 8
Soo far the with a 4 days training, 1 day HIIT and 2 recovery days am able to keep the waist tight and bit of muscle definition .
My workout is simple -
Chest and tri and upper abs
Back and bicep and lower abs
Rest and sprints
Shoulders and Oblique
HIIT
Legs
Rest
Dietwise am eating 5 meals starting from 12pm with 7 egg, 5 egg whites and 2 whole, 150g veggies, 3 sourdough bread
2nd meal is pre workout meal 2 pm - 150 g chicken, rice, 150g veggies amd 10g walnuts
3rd meal is post workout meal around 6 pm- 150g chicken, rice or bread with 100g veggies and 10 g pumpkin seeds
4th meal is around 9pm , a light snack , yougurt 200g with 1 scop whey and apple and 10g almonds
5th meal is around 12 am 100g panner bhurji, 3 roti, 100g veggies
During workout I take EAA and 5g creatine
Other than my diet I take vitamin d3, omega 3 , zinc, magnesium, vitamin c and e, Biotin and probiotic

Ideal recomp target for me-
Protein → 160–180g
Carbs → 210–240g training days
Fats → 50–60g
Calories → around 2400–2500 kcal maintenance/slight deficit

You are just 4 months away to feel confident under your skin laundo

Slow, sustainable progress always beats crash dieting when the goal is to look powerful year-round.
I focused on high protein intake, consistent training, recovery, and patience. The result is better muscle density, improved shape in the shoulders, chest, and legs, tighter waistlines, and a leaner overall look without looking flat or depleted.

The photo on the left is what happens when body weight exists without enough muscle maturity, nutrient timing, training intensity, and overall body composition control. Softer waistline, less shoulder-to-waist ratio, flatter chest, lower muscle separation.

The photo on the right is still 70kg — but with more lean tissue, better glycogen storage, improved muscle density, and lower body fat distribution. The scale barely changed, but the physique changed dramatically.

This is why body recomposition matters more than chasing scale weight alone. Two people — or even the same person — can weigh exactly the same while looking completely different depending on:

• Muscle mass
• Body fat percentage
• Carb and water storage
• Training quality
• Recovery and consistency
• Fat distribution

I am not trainer lol but can help you with my experience, happy to help.

Body recomposition is real, if you are not able to do it than you are not doing it right

I am not a coach but I can help you with my experience, happy to help

The biggest lesson was understanding body recomposition. My weight didn’t change as dramatically as people think, but my body composition changed completely. More muscle, less fat, better structure, and way better recovery.

I also stopped doing aggressive crash cuts. Controlled fat loss + lean gaining phases made a massive difference in fullness, strength, and overall look. Refeeds, sleep, hydration, and managing stress mattered more than I expected.

Current goal is to keep improving naturally while staying athletic year-round instead of endlessly bulking and cutting.

Still not “done,” but this is probably the first time I actually feel like the work is paying off.

Hi everyone
The goal isn’t to get big but just add lean muscle mass that complements my lifestyle and easy to maintain. I am not the strongest in the gym or my lifts are that impressive but consistency is forte. I have been training since 2017-2018 , stayed away from gym till late 2024.Now training consistent and experimenting different routine in myself.
The goal is to build quality size while staying lean enough to keep the shape and definition earned during the cut/recomp phase.
After spending time tightening the waist, improving conditioning, and bringing out more definition, now comes the harder part which is adding muscle without losing the physique.
My Lean bulking is controlled:
small calorie surplus
progressive overload
high protein
steady weight gain
minimal fat accumulation

I am not a coach just subreddit who can advise you with my experience, happy to help

“72kg vs 70kg.

What changed wasn’t just body weight — it was body composition.

The scale only moved by 2kg, but the visual difference is much bigger because most of that change came from losing fat while maintaining muscle. You can see it in the waist, lower stomach, chest, shoulders, and overall shape.

At 72kg, I looked bigger overall, but softer. At 70kg, there’s more separation, tighter lines, a smaller waist, and better definition even though the actual weight difference is small.

This is why scale weight by itself can be misleading. Two people — or even the same person — can weigh almost the same and look completely different depending on muscle mass, fat distribution, water retention, lighting, posture, and conditioning.

The goal was never to become smaller. The goal was to look sharper, more athletic, and keep as much muscle as possible while leaning out.

Omega-3
EPA: ~600–1,200 mg
DHA: ~400–800 mg

Calcium 500 mg
Only useful if: dietary calcium is low,you avoid dairy or deficiency exists

Vitamin D3 — 60,000 IU weekly (if bloodwork showed deficiency)
Maintenance is often: 1000–4000 IU/day equivalent

Evion 400
Recommended daily intake: 15 mg/day

Magnesium 400 mg
Avoid excessive doses (>500 mg regularly) unless prescribed, since it can cause GI issues.

Zinc 15–30 mg

Creatine Monohydrate 5 g

Whey Protein

EAA- during workout with coconut water

Caffeine if feel low on energy

My exact routine for going from left to right at ( From cut to Recomposition)

No crazy bulk.
No starvation cut.
Just 4 months of consistency.

DIET:

WAKE UP
• Warm water + lemon + Himalayan salt

PRE WORKOUT
• Whey protein
• Oats + raisins
• Apple
• Multivitamin + Omega 3

INTRA WORKOUT
• EAA
• Creatine

POST WORKOUT
• Egg whites
• Whole wheat bread
• Banana

MEAL 1
• Chicken//fish
• Rice/chapati/pasta
• Vegetables
• Pumpkin seeds
Calcium 500mg, Vitamin D3 60000 IU once a week

SNACK
• Whey isolate
• Greek yogurt
• Almonds

MEAL 2
• Chicken/mutton/fish/tofu
• Rice/chapati/quinoa
• Vegetables
• Walnuts
Vitamin C, E , Omega 3

PRE BED
• Magnesium
• Zinc

TRAINING:
• Push/Pull/Legs
• 5–6x/week
• Progressive overload
• Focused on getting stronger, not just sweating

CARDIO:
• Mostly walking
• 8k–12k steps daily

Same weight
Different body

It’s like comparing a brick to a sponge,both weigh the same, but the brick is much smaller. The "V-taper" and muscle "pop" in the top photo come from that increased muscle maturity.

Why This Works for my Goals?
This approach is ideal for maintaining a sustainable physique while enjoying life. By focusing on strength and high-quality protein I am essentially "trading" soft tissue for hard tissue.

How to Achieve It

1. Strength Training
2. Protein Intake
3. Maintenance Calories

On the left, I had a higher body fat percentage and less muscle mass. On the right, I’m leaner with more developed muscle after a proper cut followed by a controlled lean bulk. The scale stayed the same, but the ratio of muscle to fat changed significantly.

Weekly structure
Strength training — 4 days/week
Upper / Lower split or Push / Pull / Legs + Upper
8–12 hard sets per muscle per week
Keep reps mostly 5–10 range
Goal: maintain strength (not chase PRs)
Cardio — 3 sessions/week
2 × 30–40 min brisk walking or cycling
1 × High-Intensity Interval Training (15–20 min, e.g. 30 sec hard / 90 sec easy × 8–10 rounds)
Steps
8,000–12,000 daily (non-negotiable baseline activity

Beginner weight loss: keep it simple (calorie deficit + routine)

Trying to lose weight without overcomplicating it. Here’s the basic plan:

1. Calorie deficit
   - Eat ~300–500 calories less than your maintenance
   - Aim for slow loss (~0.5 kg/week)
   - Don’t crash diet — consistency > extremes

2. Simple numbers to follow
   - Protein: ~1.2–1.6g per kg bodyweight
   - Steps: 7–10k/day
   - Workouts: 3x/week (basic strength)

3. Easy routine
   - Morning: normal meal (protein + carbs)
   - Day: stay active, hit step goal
   - Evening: lighter dinner, avoid overeating
   - Weekly: track weight 2–3x

That’s it. No fancy diets, just staying in a deficit and repeating this daily.

If a guy’s maintenance is 2500 calories, a smart fat loss phase starts with a small deficit instead of going extreme. For month 1, eat around 2300 calories (≈200 deficit). If progress slows, month 2 can go to ~2200, and month 3 around 1800 if needed—adjusting gradually based on results, not guessing.

Macros make this easier to structure:
- Protein: ~1.6–2.2g per kg bodyweight (non-negotiable for muscle retention and satiety)
- Fats: ~20–30% of total calories (hormones + overall health)
- Carbs: fill the remaining calories (fuel + performance)

Example at 2300 calories:
High protein first, moderate fats, rest carbs. As calories drop (2200 → 1800), keep protein roughly the same, slightly reduce carbs and/or fats to create the deficit.

Meal-wise, keep it simple:
Build each meal around protein (chicken, eggs, paneer, dal), add carbs (rice, roti, oats, fruits), and include some fats (nuts, oils). Vegetables go everywhere for volume.

If weight isn’t dropping after 2–3 weeks:
You’re either eating more than you think or need a small adjustment—reduce 100–200 calories or increase activity.

The goal is controlled, step-by-step fat loss—not crashing early and burning out.

Hi guys,corporate guy with 9-5 job pulled off this transformation, not a trainer but knows my body and metabolism. I have been an active individual throughout and I understand Fat levels differ for everyone.

28M | 5’10” | 75kg → 69kg (4 months)

Background:
Trained: 2017–2018
Break: 2020–2024 (work/studies in Canada)
Restarted using muscle memory
Workout Split:
Mon: Chest + Biceps
Tue: Back + Triceps
Wed: Rest / Light Cardio
Thu: Shoulders + Rear Delts
Fri: Arms (moderate volume)
Sat: Legs
Sun: Full Rest
Cardio & Core:
Cardio: 4–5x/week (35 min treadmill/incline)
HIIT/Sprints: 1x/week max (optional)
Core: 2–3x/week
Rest days = actual recovery/ stretching
Calories
Month 1: ~2200 kcal
Month 2: ~2000 kcal
Month 3: ~1900 kcal
Final phase: ~1800–1850 kcal
Macros
Protein: ~160g
Carbs: ~170–200g
Fats: ~60–70g
Diet Sources:
Protein: chicken breast, eggs/egg whites, yogurt, cottage cheese, whey, tofu
Fats: walnuts, almonds, pumpkin seeds, sunflower seeds
Carbs: around workouts, rice and bread
Vegetables in all meals
Supplements:
Whey protein, creatine
Vitamin D3, 60000IU once a week, omega-3, magnesium, Vitamin E, Zinc
Routine:
9–5 job
Woke early to prep 3–4 meals
Fixed meal timings
Weekdays: evening training + pre-workout meal
Weekends: light pre-workout meal (not fully fasted)
Diet Strategy:
Self-planned, tracked meals
1 cheat meal/week (post-leg day)
Refeed every 3–4 weeks
Result:
-6kg (75 → 69)
Leaner, maintained muscle
Improved strength, discipline, consistency
Key Takeaway:
Consistency + recovery > overdoing everything