r/AskFitnessIndia

I am making very slow progress in weight loss. I have been going to cross fit gym for 70 minutes daily, 6 days a week, do 10k steps minimum daily, drink 2.8 litre + water on an average, still not making enough progress, I have lost 3.5 kg in 7 months. I sleep only for 6 hours or less. But, I have been unable to fix my sleep. Is it true that without enough sleep, I can't get to 14% body fat in 3 months from now, if I continue doing the same. I eat very clean veg diet, enough of protein.

So it’s officially been 4 years of hitting the gym with absolute consistency. I started training when I was 22, and now at 25, looking back at the progress, discipline, and mindset this journey built in me feels unreal.

Current stats:
Age – 25
Bodyweight – 77 kg
Height – 5’10
Body Fat – Less than 12% (estimated)

Over the years, I’ve learned that consistency beats motivation every single time. There were days when I didn’t feel like training, days when progress felt slow, and phases where life got hectic, but showing up anyway made the biggest difference.

Right now I’m on roughly a 3100-calorie diet focused mostly on clean and simple foods. My meals mainly consist of chicken, rice, eggs, oats, peanut butter, brown bread, vegetables, and mutton occasionally. Nothing fancy, just sticking to basics and staying consistent with nutrition.

My current training split looks like this:

Monday – Chest, Triceps, Shoulders
Tuesday – Back, Biceps, Rear Delts
Wednesday – Quad-focused Legs + Calves
Rest Day
Repeat

On the second leg day, I usually focus more on hamstrings while still including some quads and calves for overall balance and development.

Still learning, still improving, and still chasing a better physique every year. The goal has never been perfection, just progress.

DMs are open for genuine questions, fitness discussions, diet, training, or consistency-related advice. Happy to help people who are serious about improving themselves.

BS and negativity are not welcome here.

After workout

Went from 64 kg to 86 kg without ever tracking diet but working out consistently. Was very skinny( imagine 60kgs at a 6’ frame🫩).

Never tracked calories, wouldve improved a lot more if i did. Just ate according to the changes i wanted to see.
Learnt everything i know from youtube, and other social media sites.

Started with 5-6days/week but now only 4days/ week. Does not mean progress has stopped.

Tried almost every split under the sun and still have no fix split. It changes based on my routine and availability.

Starting working out because of self-esteem issues and david laid/jeff seid transformation videos.

Legs have always been a strong point, currently focusing on push muscles, especially my chest.

OPEN TO QUESTIONS AND CRITIQUE.

Got swarmed by bl girls the last time i posted, hopefully this time will be different 🥲

MODS, i have fulfilled every requirement, do not delete this post.

Home workout - tell me what needs to corrected .

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This is almost an on and off two year transformation.

I've tried working out in the gym and at home too.

I found saket gokhale's push pull leg split perfect for me so you can just watch a video before the session and you won't even know where 45 mins are gone.

I was what 96 kgs at my peak eating biryani everyday 😂

Now I'm 67 I think and it feels great really really great

my core and legs are strong only because of boxing so i would definitely recommend that

I'm working on my own issues and I'm still not where I want to be (maybe I'll never be and it's fine) so I never really felt like I should share my journey.

I've been eating clean just for starters watch your protein I try for 100gms a day and yes I also miss out on some days.

But clean diet eating is non negotiable

The only learning I'd like to share is....you don't have to perform 50 different exercises to get a good physique.

Pick 1 and do it everyday there will come a time your muscle memory will adapt and when muscle memory takes over your brain is automatically relaxed coz it's not doing any work.

That's how you create a safe space to grow....

This is applicable everywhere in life for me at least and yeahhh.

Thank you for yesterday's compliments too I appreciate it.

Deadlift workout 232.5kg for 2 reps helped me focus on building strength through high volume training while arms superset of 4 sets of 5 variations,This added an intensity element to my workout and I got a serious pump for arm development. While I train my core twice a week, this session - cable crunches, leg raises 180°, ab roller and planks.

I usually eat a little carbohydrates on days when I do intense and high-volume workouts. This helps my performance and recovery and energy levels.

My Height is 5'8" and my weight is - 72kg at around BF - 13-14%. Goal is increase lean muscle mass.

For the longest time, I believed that simply workout hard in the gym was enough to build a good physique. I’ve been working out consistently for more than 4 years, pushing myself through intense workouts, staying disciplined, and showing up even on days I didn’t feel motivated. But despite all the effort, my progress always felt slower than expected. It’s only recently that I truly understood how important nutrition actually is. Once I started tracking my macros properly, weighing my food on a scale instead of estimating portions, and consistently completing my daily protein intake, everything started to change. My physique began responding in ways I hadn’t seen before, better muscle definition, improved recovery, fuller muscles, more stable energy levels, and overall visible progress. The biggest lesson I learned is that training is only one part of the equation; nutrition is what truly supports and unlocks the results. Eating by the scale helped me stay accurate and consistent, while hitting my protein goals made a huge difference in muscle recovery and growth. It’s honestly surprising how much progress can change when you stop guessing your meals and start treating nutrition with the same seriousness as training. The results are finally becoming visible, and it motivates me even more to stay disciplined and keep improving every single day.

Saw some kids going to bangkok for hyrox. the hype is insane. What is the diet you need to reach there?

6months in total 3month of proper diet and workout On 1600-1700cals 5’11 height Started for 83kgs and its 76.9kgs today How much more i should loose and at what part i should focus more, and how to loose love handles😮‍💨

23F, 156cm and 86kgs currently -I lost 10 kgs and while it is evident on my face and slightly in inches, I’ve been stuck since the past 2 months at the same weight. I do feel like it may be body recomp because I also haven’t gained anything but do feel stronger. Any advice on how to proceed?
Diet - 1700 kcal per day non vegetarian
Workout is split within 5 days a week
Also advice on supplements I should take is welcome 😅

I’m a 20-year-old male, 70 kg at 5’8, currently dealing with a skinny fat physique. For the past 2 years, I’ve been going to the gym on and off, but I was never truly consistent with my workouts or diet. Recently, I decided to take things seriously and follow a proper eating routine along with regular training, and after just one week, I’m already noticing positive changes in my energy levels, strength, recovery, and overall mindset.

My current diet includes 9 big rotis, a thick homemade shake made with 600ml milk, 60g peanuts, and 60g oats, along with 25g soya chunks and around 40g combined moong, chana dal, and soybeans. Altogether, my daily intake comes to roughly 120g of protein and nearly 2500 calories. I’m trying to keep my diet simple, affordable, and sustainable instead of relying heavily on supplements or expensive foods.

Since I’m skinny fat, my goal is not just to gain weight blindly. I want to build lean muscle while slowly reducing excess body fat over time. I understand that body recomposition takes patience, especially after years of inconsistency, but this is the first time I genuinely feel disciplined and focused on long-term progress.

Right now, my biggest priority is consistency. I want to train properly, recover well, sleep enough, and stick to this routine for the next several months without quitting. Even though it has only been one week, seeing small improvements already motivates me to continue. I know real transformation will take time, but I’m finally ready to trust the process and work toward a stronger, leaner, and healthier version of myself.

Post lifting conditioning!

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(Workout) Here’s how to achieve this look:

1. Lower your body fat percentage – Veins show more when body fat is low (around 10–12% for men, 14–17% for women). Clean eating and a calorie deficit help.
2. Build lean muscle – More muscle pushes veins closer to the skin. Focus on compound lifts (deadlifts, squats) and high-rep training for arm and shoulder veins.
3. Increase blood flow temporarily – Hydrate well before training; use light warm-ups and high-rep sets (15–20 reps) to dilate blood vessels.
4. Reduce water retention – Limit sodium and processed carbs. Electrolyte balance and potassium-rich foods (spinach, avocados) help.
5. Consider supplements (with caution) – Nitric oxide boosters (beetroot, citrulline) increase vasodilation. Avoid steroids or dangerous vasodilators.
6. Genetics play a role – Some people have thinner skin or naturally more visible veins. You can only enhance what you have.