sharing shirtless, front and back, and clothed pics so the estimate isn’t based on one aspect alone…as clothing can misinterpret the assumption

what BF% you’d put me at purely from the physique?

not mentioning the machine reading yet because I don’t want to anchor the guesses… also curious whether the level of core, back and overall muscle definition looks consistent with your estimate?
any suggestions on scope of improvement would be helpful, i am aware there’s still long way to go :)

edit: pic 1 and 2 are latest 2days old, pic 3 and 4 are ~1.5months old… now i think i should have skipped the older pics

used AI to generate unbiased physique critique ki report. are the results and suggestions accurate? what you think

i gave chatgpt (“plus”) my front + back photos and specifically told it not to add muscle, fake abs, reduce body fat, change proportions, or improve my physique in any way… the prompt ensured to analyse what’s genuinely visible and mark strengths vs improvement areas… attached pic is what it generated.

does the analysis look accurate to you, or is it hyping things that are mid and vice versa?

i found the results to be very accurate and the images seen are spot on (prolly 99% accurate to real ones)

would like to know from people if the strengths / improvement areas and suggestions mentioned by chatgpt are anatomically correct? Also what workout would you suggest to get a broad chest which chatgpt has critiqued time and again to me

Progress Stats: from Jan 2026 to Aug 2026 🪬
Weight ~65/66kg to 60.7/61kg
Height: 175cm (exact, no cap)
Age: 28
Body fat%: 21-23% to 10-14% (kept fluctuating on machine but since past 2months it is always around 11% i measured it on fasting stomach, and no water) it is as per InBody machine which states 10% readings since past 2months and am assuming 3-4% error
Muscle mass: 28.9 to 30.8kg (kept fluctuating, peak was at 31.3kg but could be machine error or deviation)

there’s a long way to go but this is a notable progress in fatloss after i started taking training + diet seriously and when i identified what works for me and what doesn’t…for the longest time in my life i wasn’t aware that my bodytype was categorised as “skinny-fat” and that i have irritable bowel syndrome(IBS). you can see in both “before” pictures most of my fat was stored around the abdominal area and i frequently experienced bloating due to IBS (pic 1)

since past 3-4months i started eating 110-130g protein, working out 3-4X a week, eating low-FODMAP food items, and incorporating exercises that earlier i didn’t do (smith bench press for progressive overloads, kneeling cable crunches, hip thrusts, cable pulldowns, etc.).. because of this i noticed positive change and a lot of improvement in terms of IBS gut issues

..

what should be my next area of focus? i am currently struggling in gaining muscle mass, specifically on chest and back. any tips and feedback are appreciated

TOP: taupe/dark beige adidas tee, muted coral tee, black tee, blue V-neck tee (this one is really old 😌 wearing since 2018… it was very loose when i first bought it)
BOTTOM: navy-blue adidas running short shorts, black premium brand shorts, olive green HRX training shorts
(had to google all the color names 🤣)
constants: black skechers shoes + white or grey adidas crew socks (i have many pairs of this color so i can use fresh socks during every workout)

1. which combinations look the best?
2. would you add/change any other color or pattern to make this more versatile?
3. rate/rank these from best to least fav

since past couple of months i took fitness and diet more seriously (was skinny fat before) and it’s nice reaching a point where i am comfortable wearing swimtrunks without overthinking it 😅 not sure if it can be called as body dysmorphia but i think about it a lot… and i know there is still a LONG way to go physique-wise, but just wanted to share this as part of journey… and a very beautiful quote that i read on the internet:
acceptance and self-improvement are lifelong parallel journeys that require a delicate and continuous balance between loving who you are today and nurturing who you want to become tomorrow 💫
this really blew my mind 👀
.
.
background:
i feel i need to clean-bulk, currently i am
61kg bodyweight,
175cm height, and
~10-12% bodyfat…
i do not have strong washboard abs because due to IBS (irritable bowel syndrome) doctor has told me not to lift more weight through abdominal muscles which limits my ability to progressive overload…

so what should i focus on next based on the current stats?
chest, shoulders, back or legs?

what body fat % and muscle mass would you guess from these pics?

i do have my own idea of what’s lacking, but
i see my physique every day… so I am either less objective or perhaps MORE HARSH about physique than someone seeing it for the first time… (it’s called familiarity bias / perceptual adaptation)

also curious what looks most underdeveloped / what I should focus on next… and if you have any workout plan that can help

i have an InBody readings too (which are obviously not that accurate), but i will mention those later so it doesn’t influence the guesses

Edit1: like a couple of users stated, yes abs is one of the improvement areas as i am already lean enough but unfortunately though my abs will pop slower compared to rest of individuals 💔 my condition IBS (irritable bowel syndrome) limits my ability to do heavy ab/core exercises, and my doctor advised me to strictly avoid heavy straining abdominal muscles 😔 but am getting there 💪 so far i have incorporated kneeling cable crunches (55kg max, beyond that i get cramp), weighted decline situps, decline leg raises, and hanging leg raises

i have seen SO MANNNY conflicting advices on this… at the top of a leg extension, do you fully straighten/lock the knees and squeeze the quads, or you stop slightly short of lockout?

i personally do latter^ i ensure the tension remains, and stop slightly before lockout and i avoid a complete snap lockout (even though in some of reps of this video i did do a lockout)
…
my main goal is quad hypertrophy... Curious what you guys do and whether full lockout actually matters for growth or knee safety?
note: the video is blurred because the wideangle camera focused only on machine (i cropped that)

…stats 👇🏻
height: 175cm
bodyweight: ~60KG
BF%: 10 to 12% i guess based on InBody readings which consistently say 10%
muscle mass: 30.6kg

for next 2-3 weeks i will have to do workouts in my society gym… my previous gym had the 45°/lying-down leg press, so this version feels pretty different… this is also the maximum depth this machine allows me to go

my main goal is to add more mass to my legs…especially quads. Does the ROM, foot placement and overall form look okay? Also, what would you change in my leg training if the goal is noticeably bigger legs, i struggle to be calorie surplus
…stats 👇🏻
height: 175cm
bodyweight: ~60KG
BF%: 10 to 12% i guess based on InBody readings which consistently say 10%
muscle mass: 30.6kg

am trying to improve my upper chest and wanted a form check on my incline Smith press.

i incorporated it recently before this, I was mostly doing incline dumbbell and barbell presses

my height: 175cm, weight: 61kg
exercise weight (in this video) 50 kg plates + Smith bar, could be around 60 kg total including the bar

please check the
~ bench angle
~ back arch (currently it is normal natural arch)
~ bar position / ROM
~ elbow and shoulder positioning
~ anything else I should fix

unfortunately, chest is one of my weaker body parts 💔
and i am STRUGGLINGG to build it… if u have dealt with the same, what exercises / workout / form approach helped you the most?

For many, Tukaram Mundhe might be an overnight hero but i have heard stories of his great work since my early teenage years…and his decisions have been a dinner table conversation for most people in maharashtra

This is obviously not a PR post nor am I related to him but when good people do good work for trying to make India fit and healthy, we must talk about them and share with others about their good work 🤝🏻 Tukaram Mundhe always meets/exceeds the expectations in whatever role he goes into. He is an IAS officer who worked in public administration, municipal governance, and regulatory departments across Maharashtra and more recently he is getting more popular due to his strict FDA raids but even before that… he was always known for his rigorous auditing and policy enforcements
(meanwhile there are so many other govt officials who barely meet expectation or don’t even do what they are supposed to do yet they are publicised on road-side banners and political posters all the time and are hailed by people)

As Maharashtra’s FDA Commissioner, he has intensified inspections and action against food adulteration, unhygienic establishments, unsafe food products and other food-safety violations. Quoting a news article: the Maharashtra’s FDA has prohibited the sale, advertisement and free distribution of foods high in fat, sugar and salt within 50 metres of school premises.

from what my father shared… this guy has experienced 25+ transfers during his more than two decades of service, and most of the times he is NOT allowed to complete the full tenure in the specific posting (this is alarming and shady 👀😓)

Nonetheless, i am sure his actions will have a ripple effect in the broader fitness and food safety related departments of india, India needs MORE officers and govt officials like him… who do their job and exceed expectations!

Meanwhile, there are other big officials and ruling party politicians who claim gomutra (cow urine) has anti-inflammatory properties, and is solution for digestives issues like irritable bowel syndrome (IBS) ☠️ i have IBS and my gastrointestinal specialist has strictly denied this pseudoscience… hence it is important for the RIGHT people to be more in the news/social media rather than the pseudoscience clowns we have (not targeting anyone, saying this generally)

idk why no one talked about this here… i just read about the recent FSSAI action against several major brands including Red Bull, Sting, Monster, Campa, PepsiCo, etc

from what I understand:
~ FSSAI says India doesn’t have a notified standard for products marketed as “energy drinks.”
~ Companies are now asked to stop using the term “energy drink” (or similar descriptors) and remove claims like vitalizes body and mind, boosts energy, enhances focus, etc., as this is considered misleading under current regulations.
~ Reports suggest companies are given around 90 days to update their packaging and labels. (Reuters⁠)

i do not like when i see teenagers drinking these just to “look cool” ☠️if someone is buying these drinks because they enjoy the taste, that’s one thing and it is fully acceptable… i am a firm believer that we should NOT dictate anyone’s food/drinking choices

but buying these drinks because you think it is somehow healthy, or because it has calorie-free artificial sweetener, or that will improve performance is just fooling yourself

i am just low-key quite glad that indian regulators are questioning exaggerated marketing claims and making labels more accurate, hope this approach also spreads in other mainstream products

Update: in simple words, from a regulatory standpoint FSSAI does not have any standard for energy drinks so they are like “bro u cannot market these as energy drinks until we have rules that can define what an energy drink is”

My Opinion: if we see globally, most european countries are best in terms of food safety… i had worked in food safety product compliance domain, and EU does allow these products to be marketed as “energy drinks” however it is HIGHLY regulated… they expect the manufacturers to have many warning labels ⚠️so the consumer knows what they are buying.
Meanwhile, in india we know that the consumer is most likely to fall into trap of what the “marketing” is and not what the “product” offers

https://www.health.harvard.edu/diet-and-nutrition/are-energy-drinks-bad-for-you 👈🏻 must-read

Weight: 60.4 kg
Height: 176 cm
Age: 27

My goal is to build a wider, thicker and more muscular back… over past couple of months I have made some progress but the wideness is still not that significant, I know there is still plenty of room to improve.

1. ⁠Which area appears most underdeveloped?
2. ⁠Which workout exercises would you prioritise if you had my physique?
3. ⁠Should I focus more on width, thickness or simply gaining overall bodyweight or bulk?

working on my cable crunches form and trying to focus more on proper spinal flexion, something which i got to know on reddit 👀

funny thing is when i had reached out to my gym trainer for guidance he said “sir, this is fancy exercise… you can rather do weighted situps” lmao these were his exact words 💀

backstory: after watching Jeff Nippard’s video I do know that cable crunches are one of the best abs workout for progressive overload and isolating the rectus abdominis muscles… so in incorporated these in my workout along with leg raises, weighted situps and planks (on diff days)

my approach is: ribs down, pelvis slightly tucked, elbows fixed, and crunching through the abs muscles rather than turning it into a hip or arms movement… i ensured to keep hips as stable as possible… by implementing this i am able to feel the abdominal muscles

what do you think: does the form look right for targeting abs, or am i still making any obvious mistakes with range of motion, setup, or cable angle?

open to honest feedback… please tell me what exactly needs fixing because this is my 2nd or 3rd form check post 😪

ngl desperate times, desperate measures

but at least it is more realistic than S1 and other shitty serials, if S2 was a standalone show all of this would have made sense because
~ insecurities between gen X brothers,
~ trust issues in gen Z romantic relationships,
~ cat fights in gen X sister-in-laws,
are all very existent in any indian household

it’s just that some characters are behaving the way the way they are, even after knowing everything the family/tulsi sacrificed and suffered through in Season 1 and 2… maybe people would become apologetic with time but the damage is done 💀 it’s classic soap opera mindset of “not taking seriously what happened in previous episode/season”