u/xNarox

18 — College
Around 118 to 120 lbs. Skinny, new to lifting, and no real idea what I was doing.

October 2020 — 25
Had been going to the gym for years but still looked like shit. No real diet, no understanding of macros, and no idea how to properly progress my training.

September 2021 to April 2022
Still mostly spinning my wheels. Training consistently enough, but without much direction. I lost some weight and maybe added a little size, but progress was slow.

Summer 2022
Did my first dirty bulk. Basically just ate everything and trained. Gained plenty of weight, got sick of how I looked, and finally hired a coach in July.

September to November 2022
First time I really started seeing consistent progress. Structured diet, macros, training, and progressive overload finally started clicking.

December 2022
Dropped my coach, enjoyed the holidays, and got fat again.

February to September 2023
Went back to my coach and committed to getting as lean as possible. By September I was in the best shape of my life at that point.

2024
Trained on my own and made some progress, but by the fall I felt like I was spinning my wheels again. Hired a coach again in October.

October 2024 to April 2025
Recomped first, then went into my best gaining phase ever. By April I was around 168 lbs and the biggest and most muscular I’d ever been.

Summer 2025
Cut back down, but work got busy and training took a hit. But at this point I was at my peak shape and size.

Fall 2025 to now
Got consistent again and started building back up.

Now I’m 31, cutting, and getting close to the best shape I’ve ever been in.

The biggest thing I learned is that simply going to the gym isn’t enough. Once I actually understood nutrition, macros, progressive overload, recovery, and consistency, everything changed.

Most of my best progress happened in my late 20s and early 30s.

Now the goal is to make my 30s the best shape of my life.

stats: 4.1” length, 5.4” girth, 4.6” if I like you

Timeframe:

October 19, 2020 to August 2026.

Background Information:

I’ve always liked the gym, even throughout my early and mid 20s, but diet was easily my biggest issue.

I never really understood how to eat for what I was trying to accomplish. I wasn’t paying attention to macros, didn’t understand how important nutrition was for actually making progress in the gym, and I definitely wasn’t consistent enough with it.

Training was similar. I worked hard, but I didn’t really understand how to properly progressive overload or how to structure my training around actually getting stronger and growing over time. I would go to the gym, work hard, switch things around, and basically spin my wheels.

That started changing around 27 or 28 when I got a coach and began taking everything much more seriously. Going into my late 20s is when I started making the most progress I’ve ever made.

In the beginning I was running more of a traditional five day bodybuilding split with separate chest, arms, legs, back days, etc. Looking back, I was probably doing more volume than I actually needed and training more like an advanced lifter without having the foundation for it yet.

Now I’m 31, getting close to the best shape of my life, and I’m genuinely excited to see how far I can take this through my 30s. I want this decade to be the best I’ve ever looked and performed, not just for a few months, but something I can continue building on for years.

PEPTIDES & Supplements:

Retatrutide: Currently around 2.5 mg per week

Current supplements include:

Citrus bergamot

Fish oil

Multivitamin

Collagen

Protein powder

I’m also planning on adding glutamine back in and using an intra workout/BCAA product again as my training performance continues to come back up during the cut.

Routine/Regimen:

Currently training four days per week on a Push, Pull, Legs, Arms split.
Monday: Push
Tuesday: Pull
Wednesday: Rest
Thursday: Legs
Friday: Arms
Saturday: Rest
Sunday: Rest

Right now I’m in the middle of a cut while putting extra emphasis on bringing my arms up, especially my biceps and triceps.

Training is centered around progressive overload while being much more conscious of fatigue and recovery than I used to be. I’m not just throwing more exercises and sets at myself anymore.
I’m also doing regular StairMaster work, keeping my daily steps up, and putting more effort into my overall conditioning.

Extra comments:

One thing I’ve started taking more seriously recently is joint health and addressing weaknesses before they become bigger problems.

I’ve been dealing with some knee discomfort and found that I had some weakness through my hips and glutes, so I’ve been adding lateral band walks, clamshells, controlled bodyweight squats, and mobility work. The goal is just to strengthen everything around the knee and get it feeling completely solid while I continue training legs and increasing my conditioning.

Getting after it on arm and back day especially, been hitting them hard!

Timeframe:
October 19, 2020 to August 2026.

Background Information:
Prior to my mid 20s, I always liked going to the gym, but I never really followed a proper program or diet long enough to make much progress. I pretty much spun my wheels for years.

Around 27 or 28 I finally got a coach and started taking everything a lot more seriously. That was when I really started seeing progress.

At first I was running a traditional five day bodybuilding split with separate chest, arms, legs, back, etc. Looking back, it was probably more volume than I needed at that point and more suited for someone further along.

Eventually I transitioned toward a push/pull style of training with a much bigger emphasis on bringing my legs up. My training has changed a lot over the years as I learned what I actually respond to instead of just doing more for the sake of doing more.

I’m currently in the middle of a cut and running a four day Push, Pull, Legs, Arms split. Arms are one of the main things I’m trying to bring up right now, especially biceps and triceps.

PEDs & supplements:

Retatrutide: Currently around 2.5 mg per week

Current supplements:
Citrus bergamot
Fish oil
Multivitamin
Collagen
Protein powder

Planning to add glutamine back in and start using an intra workout/BCAA product again as training performance continues to come back up.

Routine/Regimen:
Currently training four days per week.
Monday: Push
Tuesday: Pull
Wednesday: Rest
Thursday: Legs
Friday: Arms
Saturday: Rest
Sunday: Rest
The biggest focus right now is maintaining as much muscle and strength as possible while cutting, while still trying to bring up weaker areas.

Training is still based around progressive overload, but I’m a lot better now about managing fatigue instead of just throwing more exercises and sets at myself.

I’m also doing regular StairMaster work and keeping my daily activity and steps up throughout the cut. Been incorporating some ErgBike as well which has been pretty fun too.

Extra comments:

Currently also doing some additional knee work after dealing with some knee pain and finding out I had some weakness through my hips and glutes. I’ve been working in lateral band walks, clamshells, controlled bodyweight squats, and some mobility work. Nothing crazy, mostly just trying to strengthen everything around the knee and get it feeling solid again before I start pushing heavier leg work and conditioning harder.

What’s up y’all. Figured I’d post a little before and after.

Been putting the work in every day and just trying to improve little by little. Definitely had some ups and downs along the way, but looking back at these pictures, I’m pretty damn happy with the progress.

Probably the biggest thing I’m proud of is how much better I look after putting on some size and actually learning how to dress for my build. I feel like I carry myself a lot better now too.

And as much as people don’t like to admit it, people do treat you differently when you start taking better care of yourself. Getting in shape, dressing better, looking more put together, having more confidence. People notice.

Still have a lot I want to improve, but the difference from where I started is crazy to me.
Hopefully this gives somebody on here a little motivation to keep going. You really can change a lot about yourself if you stick with it long enough.

Getting after it on arm and back day, been hitting them hard!

I’ve been trying to put more effort into how I dress and step outside my comfort zone. Up until now I’ve mostly worn slimmer fitting clothes, but lately I’ve been experimenting with looser, baggier fits.

This is one of the outfits I put together. Be honest, do you think the baggier style is working for me, or does it look like I’m just wearing clothes that are too big?

What do yall think? Is this too sparse or one day worth growing out when I’m in a new career field? If so what should be the focus in the future for trimming and shaping ?

I feel like this is the worst I’ve let myself go over the summer and been feeling like I’m going crazy whenever my family saids I’m not fat.

Just need some brutal honesty.

Originally downloaded this app to help track my workouts and it’s been amazing! So many different types of workouts I can add and follow to keep me honest through the weeks.

But I can never maintain any level of consistency. Every time I get in my groove start working out on routine , life gets in the way and I stop working out.

Anyone else have these same issues ?

Would love to add a few people to help motivate each other!

Also just found this subreddit today haha.

Hey y’all, I took this weekend to level the ground on one side, add some pavers, and set up an above-ground pool. This is my first time doing something like this, so I’d appreciate any feedback on whether it looks stable and level.

For a first attempt, I think it turned out pretty decent, but when we take it down in the fall, I’d like to make some improvements and do it even better next year.

That said, do any of you see any major concerns or things I should keep an eye on? My goal is to have a safe, reliable pool that my wife and kids can enjoy all summer, whether that’s just hanging out or having birthday parties and family get-togethers.

Any advice or recommendations are welcome. Thanks.

Seeing too many folks on this sub asking about cycles when you eat like garbage and haven't even dialed in your nutrition, training, and sleep.

Anyways this took 5 years. With plenty of ups and downs and months on and off due to work.

That being said, how many folks do you know taking something don't look like they even workout?