r/Fitness_Pakistan

So I weighed almost 100kg two years ago. I decided that was it.

I got to around 90kg initially, but then gained back to 97kg.

Last year, I truly started to work on my fitness again.

For the first few months, I mostly did 10k steps daily and intermittent fasting. I was eating less, but not optimally, so I was losing fat as well as muscle.

Eight months ago, I started hitting the gym. I followed a push-pull-leg split four times per week. I had never been to the gym regularly in my life, except for a few times, and those were only for a few weeks. But I knew I had to dial in this time around.

I have stuck to PPL until today, but I have increased my lifts.

One and a half months ago, I was 82 kg when I started tracking my calories with MyFitnessPal. My eyes were opened lol, the deficit I thought I was in was actually almost maintenance, and some days, a surplus.

So, with proper tracking, I have averaged around a 600-calorie daily deficit and 150g of protein daily.

This has greatly helped me in cutting another 6 kg in just 1.5 months.

I am truly satisfied with my journey over two years, but I know I have to cut a little bit more, probably to 70-72 kg, while preserving my muscle, then lean bulk from there and settle somewhere between 75-80kg.

I am looking for advice and suggestions on what I should improve from here on.

Guys I’m getting married in next 4 months and I have been trying to lose weight over 2 months. Tried calorie restriction gym walk and eating clean but my weight is not going down . I hardly lost 4kg.

I have PCOS and I am taking my medication.
Sharing my body structure right now. I am 60-61kg right now and I want to be below 55kg since my height is 4.10. I aim to be 50kg that means need to lose 10kg.

I feel so low on confidence and low on energy that I don’t go to gym consistently like I did in first month . Nor my diet is better like I tried 1st month.

Our gym is fine but has no good trainer so I need a workout plan or something that will help me lose 10kg. That’s it. That’s all I need to shred 😭😭😭

i haven’t seen a lot of people strength training whenever i’m back in pakistan. No one really goes heavy, yk. Seeing a two plate bench (100kgs) is rare, altho you’d expect that to be an average working set weight for casual gym bros, i haven’t, to my knowledge, seen a 3 plate bench (140kgs) in a pakistani gym, but at my usual gym, you’ll see atleast 4-5 people put up those numbers each session. The ratio seems kinda wild is all.

EDIT: overall pessimism is the reason we aren’t as ahead as other countries, as per majority of the comments.

all of yall need to understand why i am saying shit like this, instead of downvoting errything.

i think all of us have the ability to get strong, surpass our own goals and perceptions. like that old proverb, reach for moon, end up in the stars.

do you guys honestly think you’ll ever hit your goals if you perceive them as rare and not possible? Are all pakis just pessimistic now? like do yall deadass think you’re incapable of setting goals? 140 is a number, 100 is a number, time passes, those who try get closer than those who don’t. If you honestly think roids and sups are the only reason people hit their goals then newsflash you’re coping. all the best bodybuilders, powerlifters preached this mentality, if you don’t agree with that, idk bro, do you really lift bro?

when i say cope, it’s that we make excuses to let things digest easier, teekay lagaye hongai, Peptides use kerta hai, how about put in an effort?

p.s Mirin, WE are all gonna make it

Not ON GEAR, just caffeine, ego & chicken 🐓
This chapter of my life is called “COMEBACK”

No extra protein. Just vitamins, creatine and consistency

Current physique after consistent home workouts, 8 months in

I think the fitness industry massively overcomplicates getting into good shape.
For me, it came down to a few things:
A moderate calorie deficit (not starving myself)
High protein every day
A simple Push/Pull/Legs routine (when I switched to one session each muscle group /week, it stalled the progress, so I would recommend training each muscle group twoce a week if you are doing PPL routine)
Progressive overload
Consistency for 10 months (diet was ai have been consistent for over 8 years now)
That’s it.
No detoxes.
No fat burners.
No “anabolic windows.”
No secret supplements.
No cutting out entire food groups.

I still ate rice, bread, fruit, yogurt, homemade food, and occasionally desserts (especially Cheese Cake). I just kept my calories under control most of the time and made protein a priority.

I’m not claiming this is the only way to get lean, but it’s proof that you don’t need to make fitness your entire personality or spend thousands chasing the latest trend.

The hardest part wasn’t the training, it was showing up consistently when progress felt slow.

Consistency beats complexity almost every time.

P.S. I have been active for the past 20 years and on/off been a habitual gym goer. This transformation (if called so, is after a 3 years of gym gap). Hope this helps build the right expectations. Thanks

First time poster. 43 y/o lifetime natty. Father of 4. Have been working out for 20 plus years, on and off. Goals have changed over the years from being the biggest/strongest guy to lean athletic physique.

Goals moving forward:

1. not get injured
2. not get fat

They are like this 1 mahine se

So that's pretty much my current physique no pump and all... 55kg weight started from 48kg

I'd like some advice on what exercises should i perform for my bi and my triceps especially,they just don't grow whatsoever!

idk maybe I'm expecting too much in short time as ik it takes a good amount of time for a good physique or i might be lacking somewhere,so some advice will really help

Guys i have been training for almost 7-8 months and now i am planning to take creatine

some one suggested to me these brands

has anyone previously used them are they effective

also people say that gold one is not worth it as finding the original product is very difficult in pak and its not that effective is that true?

Tbh blade one is within my budget should i go for it or wait a month and they buy the kaged one what would u guys suggest

lastly majority of the days i don't fulfill my protein intake which is around 110 but i take around 50-60 the majority of the days will this affect the intake and benefits of creatine