Been on trt for a little over 2. Most of the transformation being from the past year when I drastically reduced alcohol intake. Made my own splits for a while then jumped on gravl. 4 days a week, sometimes I'll throw an extra cardio sesh in there. 298 - 218. 5'9 trying to see how shredded I can get. The current goal is to break 200 and get under 15% bf. Currently at 21%. 35 years old never felt better
23M, 180cm, 74kg. I’ve been lifting consistently for ~1.5 years and I’m starting to question my approach because my progress feels slower than I expected
I track macros and my diet is locked in, sleep is good, and I take most working sets to failure (or close). Still don’t feel like my physique/strength has changed as much as it should.
Is there anything I should change?
Quick note : I was on a surplus for quite some time and trying to cut now as I’ve gained fat
Adjusting eating to 3k cal a day 180g protein and being very consistent with PPLPPL and sleep 7 hr a day did all the work
(M 15 130bw). My goal is to be a competitive powerlifter. I want to be ready for my first meet buy June 2027, my very first day in the gym my sbd was 245, 155, 245 and one month later it is 265, 185, 275. I know I can stay consistent but the only thing that would stop me is not being able to afford my gym membership with my not being able to find a job, but I love lifting it’s my favorite thing In the world it’s all I think about. I want other people’s input on whether you guys think I would be comp ready in June 2027. And any advice would be greatly appreciated
I have been consistent with my 5 day split for quite some time now. PPL then u/L. Going back to school in the fall and I have a heavy course load along with a part-time job. I love going to the gym and it honestly helps me with day-to-day stress, but I feel like I might not have enough time to go consistently 5 days a week.
Switching from my 5 day split to 4x a week u/L program slow progression?
I have seen a substantial amount of progression with my current split and I am afraid to switch things up and slow my progress. What do you think, any help would be much appreciated.
These past 4-5 months I’ve only increased my 8 rep max by 20lbs (145-165) I’ve tried weighted dips, push-ups, dumbbell press, incline smith. But I just can’t seem to add more do you guys have any advice?
20M 5'9 ~160lbs. So I started bulking and lifting in January. lt hasn't exactly been on and off, but there were some bumps in the road. Eating is a struggle because I'm at a healthy weight for body and I eat the same things everyday.
Last time I was doing Jeff Nippards 3-Day a week full body program with some modifications, I was able to hit:
180 3x5 - bench
235 3x3 - deadlift
100 3x5 - overhead press
175 3x5 - squat (although out of nowhere squat started sucking and i couldn't even do 150 for 3x5)
That was after maybe 4-5 months and afterwards i didn't know what to do so i started 5/3/1 upper lower. My idea was to do the main lifts with the 5/3/1 template, but keep accessories sets and reps pretty much the same. first two cycles, weight was too high. This cycle, while the reps moved ok (6 reps on 1+ set bench 95% 175 & 6 reps on 1+ set deadlift 95% 200).
Now i see it's supposed to be 85% of TM. So if I continue with the 5/3/1 template on my main lifts, my bench would be 150, deadlift 170, ohp 85, and squat 135. These weights I'm pretty sure are too low for 5/3/1, and I don't think my body has completely gone from novice to intermediate, but I don't know what to do other than this without spinning my wheels like I already am. The only thing that's progressing well is my accessories which are for hypertrophy. All I care about is looking decently fit and having a 1 plate ohp, 2 plate bench, 3 plate squat, and 4 plate deadlift (just to know I'm healthy enough).
At 42 I feel like I am more fit and jacked than I have ever been in my life. It is amazing what weight training has done for me. Currently on a program that I really enjoy and feeling great.😊
Been doing heated yoga/pilates since the beginning of April & started lifting at the end of March. So far down 14 lbs (trying to be stricter with calorie deficit).
But most times when I look at my progress photos I see the differences in my stomach (front and side view), but seeing it in my face feels a little different…. Like I truly didn’t really notice it until now. It’s awesome!
I’m starting a 10 week weight training program, will continue my yoga/pilates classes and I’m doing a deficit hopefully the entire time and stick with it more.
5’4
I have been maintaining for about 4 months now since a mini cut. Bulking szn is right around the corner. I don’t want my health and cardio to go to shit but I can’t eat anymore than I already am. Garmin says I burn between 3500-5k calories a day (blue collar) and 1:30 at the gym. Looking for a clean(er) dirty bulk. Here’s what I ate today for context. Protein shake post gym. 2 cups oats, 2 cups trail mix, 1 scoop mass gainer, 2 bananas, 1 cup blueberries 10 oz whole milk (Breakfast). 1 cup uncooked rice and 20 oz chicken (lunch). 1 protein bar. 1 chicken breast and 1/2 cup rice 1st dinner. Steak and mash potatoes for 2nd dinner. 1/2 pint of ice cream with nuts and berries for dessert. I’m honestly sick of eating and it’s going to be brutal when I bulk. 5’11 209# my goal is to get to 227# in 7 months. What can I add to make my bulk easier?
Breathing, posture, body feeling, target muscles?
Lost 33kg in weight since starting roughly 22 months ago, no weight loss jabs, although I may have lost the weight sooner I still wanted to remain social and enjoy life with my family with meals out ect.
For context im 6ft1
Just looking for a little feedback and possibly encouragement to keep pushing further.
Bulking is my next step but tell me rating or advice what do u think
started the bulk slowly in march at 78KG. slowly going up currently. first time im truly bulking so its kinda hard tbh
I am 5'9 205. Do you think I have an enough muscle mass to run a calorie deficit? I'm not necessarily trying to lose weight, I'd like to be about 10% body fat, and stay 195-205
Currently working out 4 days every 8 days. What kind of program would you focus on? Currently eating about 3000 calories a day
Appreciate any help
Feels like a constant up hill battle with lack of sleep, aiming for maintenance at this rate
Have been trying lots to get my Test up, however the suggested diet spikes my cholesterol, TRT thoughts? Any other suggestions…
Hey all 19M 5”11 I cut down to 149lbs morning fasted weight and in a dilemma on whether i should keep cutting and stick to it or start maintaining/ lean bulk. One one hand i feel like I should see the cut through as im so close to seeing visible abs for the first time ever however that would probably require me getting down to 145 lbs ish at 5”11 which i feel is very light. Or the other option is to eat at maintenance/ very slight lean bulk of 150 calories. In all honesty i’m scared to lean bulk because im scared of getting fat again and ruining all the progress i’ve made this far. I’ve been running an aggressive deficit of 1600 cals and if the answer is to continue cutting how would you go about finding the cut. I can’t mentally sustain such low calories anymore and food is the only thing on my mind. Attached below are some photos for reference (no pump unflexed and pump + flexed). Thanks for the input.
1-11-25 I decided I wanted change. Started walking 10,000 steps everyday and learning how to track calories and stay in a deficit. 10k steps eventually became 20,000 steps everyday for 367 days straight. On active days i would eat around 2500-2800 calories and on less active days about 2300-2500. I didn’t cut carbs out and the only Marcos I tracked was 200g of protein. I just started the gym about 14 months into my journey so 4 months ago. Goal is to lose around another 30 pounds and pack on more muscle!