u/cutiebondgirl-007

gym fit 4 today🤓🥳

Context: I'm 5'3" !

Before my current lock-in phase, I trained on and off for 2–3 years with decent protein intake, but my workouts and nutrition were all over the place. I switched routines constantly, had zero athletic background, and lived a super sedentary lifestyle. I also have slight scoliosis + rib flare, so symmetry has always been a challenge for me.

March 3 > May 16:
117.4 lbs > 112.3 lbs
25.5” waist >23.5” waist
37.5” glutes > 37” glutes

The craziest change has honestly been my strength. I went from struggling with 25 lbs total on smith machine reverse lunges for reps… to a 120 lb 1RM.

Current routine:
3x/week full body, glute-focused
2–3 min rest between lower body sets because I train hard
7–8k daily steps (walking pad carried tbh)
Swimming this summer for fun/cardio

Nutrition:
1530 calories
120g protein
150g carbs
50g fat
100 oz water
fruit or veg every meal

I also swear by coconut water during workouts + half a Walmart caffeine pill pre-workout because I’m caffeine sensitive lol.

Plan now: stay here until strength fully stalls, take a deload week, then slowly increase calories for a lean bulk. I’ve rushed bulks before and just ended up overeating, so this time I’m keeping it controlled and intentional.

My height: 5'3"

My status before my current "lock in" phase: unstructured training for 2-3 years with decent protein intake. I did make progress, but no visual changes that I was happy with.

I had jumbled nutrition and no program and I'd switch routines extremely often.

I've never done sports and I'm naturally very unathletic.

I have slight scoliosis which is visible in my waistline (my trunk is shifted slightly to the right). I have rib flair.

Very sedentary lifestyle lolol.

Left/Before: March 3rd, 2026
Stats: 117.4lbs & 25.5in waist & 37.5in glutes

Right/After: Today, May 16th, 2026
Stats: 112.3lbs, 23.5in Waist & 37in glutes

My key lift strength gains
- Before, I could barely do 8-12 reps with 25 lbs total on the smith machine reverse lunges. My current one rep max is 120lbs. I can post a video of my PR in case anyone does not believe me.

My split:
3x full body, glute focused.

I rest 2-3 minutes between lower body sets because I push myself extremely hard.

I drink coconut water in between sessions and I've found it helps my training and energy. I also really like the 3$ packs of 100 caffeine tablets at Walmart; I take half right before a workout and because I'm caffeine sensitive, it works well.

My nutrition and hydration:
- 1530 calories
- 120 grams of protein
- 150 grams of carbs
- 50 grams of fat
- 100 oz of water daily
- a fruit or vegetable at every meal

My cardio:
7-8k steps daily. I use a walking pad from Amazon to get most of my daytime steps in because going to the gym multiple times a week to get my steps in is tiring. The walking pad was 70-80 dollars.

Now that it's summer, I will also be swimming (at leisure).

My goal:
I will continue to eat at my current level until I plateau with strength. Then, I will take a "deload" week. Then, I will add 150+ calories daily to start a very lean, slow and controlled bulk. I have attempted bulks in the past and my appetite would get out of control and I'd gain weight unnecessarily. I am anticipating to start my bulk in about 3ish weeks because i can tell my performance at the gym is starting to lose some steam.