r/WeightTraining

Quite a transformation! from 140 lbs at 6 foot 4 inches tall a few years ago to 220 lbs now. And what's crazy is I had no confidence in my body when I was so skinny, even though my brain thought that was what looked good and I restricted my eating to stay like that. It felt emasculating, looking back I don't know what I was thinking all those years. Now i'm feeling the most confident in myself I have ever felt in my life, obsessed with getting as big and strong as possible. Eating 3.9k+ calories a day. The gym is the best thing to ever happen to me.

i got bariatric surgery done at 18, 3 years ago now. the best decision of my life. i went from 122kg to 65, now im stable at 80.

please dont judge me but i didnt do any of the post op things i was supposed to: protein, keratin, collagen etc. i really regret it but cant change the past.

now i want to fix it. it’s a promise i made to my boyfriend, who passed away, posthumously. so i’d really appreciate help !

i have attached some pictures. are these sags / potential sagging fixable by excercise or is surgery the only option? can you help me make an exercise plan & protein goal sfuff? i’ll buy collagen etc supplements and drink it i PROMISE!!

ive attached some pics below. ive also taken a lor of it in odd angles to maximize the sagging. tysm :))

even if i need surgery, i still want to exercise regularly. what should be my protein goal? can u help me make a workout where i can gain muscle? i think since im in early 20s i can still fix my muscle strength

i feel a lot better about myself but the only part thats needed is to fix my arms so i can confidently wear sleeveless, fix my legs / thighs and maybe tummy/ butt so i can wear an actual swimsuit without feeling terrible :( ty!!

tldr; looking for all body workout as a woman to tighten butt, tummy, arms, inner thighs, ty!

Feedback on the bar path is welcome!

F 28, 167cm 67kg, I posted yesterday and got spammed in my dms so please don't take my post as an invitation to tell me weird stuff or whatsoever.

I've been working out since 2 years, and started bulking on November, I was 62 kg, today Im 67 kg and stopped bulking, my legs became huge since I've started doing barbell squats in December and overload on the hacksquat.

I do legs twice a week

Day 1 quads focus, I start with barbell squats without reaching failure because I'm scared of this exercise and can't seem to overload I start with 40 kg X12 reps then 50 kg X12 and do two last sets at 60kg at 12 reps and then move to hacksquat and overload and reach failure every week or other week.

Leg press no failure

Leg curls til failure from time to time

And then move to hamstrings with RDl and ham sits and don calves until failure

Day 2 goutes focus

Hip thrust overload and failure every week

Bulgarian splits on the smith machine

Kickbacks

Abductors

And for all of these machines I do 4 sets of 12 and for failure I go until 15 reps

I don't do much cardio

For diet I eat around 70g daily but it's because I'm not taking any protein powder

I eat healthy without measuring and don't really deprive myself

A basic day would 200g of Skyr with 30g of peanut butter on top,

200g of potatoes and veggies with sardines or beef heart

And in the evening sometime it's quite fat full if dinner is something with a lot of cheese.

I m afraid to do a cut because it's very important to me to not lose my boobs as I've already lost them in my first cut ever, any tips for me ? Also my legs look full of cellulite under harsh lights idk if it could ever go away if I lose weight

I was pretty skinny fat earlier and my biggest insecurity was my gyno. I started the gym almost a year ago all by myself as i was not able to afford a personal trainer so half of the time I didn’t know what i was doing and didn’t know what to eat. I only knew protein is what the muscles need and that’s the biggest mistake i did. Most of the times just to hit my protein goal i surpassed my calorie intake due to which I didn’t lose much weight anyways here’s the before and after. Now i have a basic knowledge of nutrition and what to eat so that i can reach my goal physique. Im not aiming for a very bulky body, i just need enough muscles that looks good when im shirtless. I want a lean and athletic body. Suggestions will help a lot :)

Some people say they want to lose weight but in reality what they really want is to lose fat and they get scared or unmotivated when they see the weight going up the thing is they don’t understand that muscle is more than dense than fat and more people need to start talking about this

Now I’m locking in on gaining muscle! Any tips would be appreciated too!

Started going against the grain and researching Serge Nubrets training style. Overall I really like it and I seem to be growing and progressing on it. Joints feel good from the light weight rep scheme. Cardiovascularly it’s not too taxing…I used to be a swimmer and a runner so I have a little advantage there.

Overall if you guys would like to run it, it’s the last slide. As you can see the volume is literally bonkers. Sets are taken close to failure but not quite. Maybe 3-1 rep shy on most sets. You rest 30 seconds between sets…Pumps are atrocious. Very fun split. 9/10 for overall feeling

I did three months of working out 3 years back, then picked it up again in April (with more fat than before). So not optimal, but I still feel I've leveraged noob gains well.

6 day ppl for the most part, I do feel my plant based diet gives me a recovery edge on my friends

Missed 2 days from the gym this week. Have to make it up Sat and Sun. If u miss a day or 2 do you make it up? Do you follow your weekly routine or do u just start fresh on Monday? I try to follow my scheduled workout. If I miss more than 3 days. I wait to reset on Monday

If you saw my original post, you’ll remember I was drinking about a half-pint of vodka every night. That was around a month ago. Since then, I’ve dropped it to 1/4 pint. It had been almost a year since I went a single night without drinking, but I also managed to go 2 nights in a row without it and didn’t have any bad withdrawal symptoms. Lost 5 lbs and a couple inches off my stomach, too. To be clear, vanity isn’t my primary motivation for getting off the drank, but seeing visual progress does help encourage me in the fight.

2 years ago I was 265. I could barely do 10 push ups and couldn’t even dead hang from a bar.

Edit: I’m 5’9” 190lbs.

July 2nd 2025 - July 3rd 2026.

175lbs —> 181lbs

32yo, 5’9”

No adamantium skeleton, just trying to estipulate in real life proportions how much he weights considering he's 164cm.

And if you believe this physique is naturally attainable (I don't think so unless you have crazy genetics but i'm curious on your opinions)