r/transfitness

I finally have a bicep bubble!! Yippee!

hello, anyone here nag workout or gym to achieve the hourglass body? or para hindi masyadong visible yung hipdips can u share tips and routine??? 🙇🏻‍♀️

like the pic ref:

Not every day can be a PR day

E un peu plus de 4 mois, j'ai réalisé une recomposition corporelle en partant d'une base un peu fat, suite à une alimentation déséquilibrée. J'ai ensuite adopté un rééquilibrage alimentaire à base de glucides lents, de fibres et de protéines, couplé à un programme sportif régulier de 5 à 6 séances par semaine de musculatio Format ppl avec une séance bras/épaule puis jambe (format chaînes posterieur/antérieur) et du cardio (format séance longue ef puis séance sprint fractionné ou sprint pure)

Quelque vous en pensez ?

quel partit je peux optimiser vis a vis de ma morpho type ?

( c'est la première fois que je publi soyez indulgent)

Merci de votre lecture

Also, for the people who have asked, this is my current lower body split (plus walking lunges that I don’t have space to log). I do this Monday, Wednesday, and Friday alongside a warmup of 7:30 on the stairs and 5 minutes of dynamic stretching and 10-15 minutes of static stretching/mobility after. Each lift gets one low weight warmup set of 0-10 (whatever makes me feel primed for the working set).

I shoot for 10 reps per set, prioritizing form over a fixed rep range (ex: if I’m going for 10 and the 8th rep starts to compromise on form, I’ll stop there instead of powering through the last 2 reps). The thought process is that I start with a weight equal to or heavier than what the highest weight I ended on the day prior was. Every set is maximal effort, the last reps should be a fight. Minimum of 3 minutes rest for the compound movements (the first 4 lifts on the list that I also refer to as my core 4) and 90 seconds for isolation movements (I set a timer, I recommend you do too).

The split squats are logged by the weight of the kettlebell in each hand.

I’ve been lifting for a very long time so my limit is high and my recovery and rest is pretty dialed in, so for a lot of people (especially beginners) this will likely be too much. I recommend splitting the workout into the core 4 on Mondays and Fridays, and the isolation exercises for Wednesday.

Tuesdays and Thursdays are my conditioning days. I do shoulders on these days. It’s just a ton of lateral lift variations to keep my shoulder strength and mobility maintained. I don’t normally do any strength training for my upper body unless I’m doing it for funsies. I’m on a bench press sidequest rn and hit a PR of 180 today 💪🏼😤

I also to abs and about an hour of yoga on Tuesdays and Thursdays.

Anyways that’s my current split 💛

As someone semi new to transitioning. (5 months on e as of today) I have found that my accessories have done wonders for making me feel more feminine. In the gym or otherwise. For example my go to is these cute bunny ears (I have a few colors).

If I really think about it I feel like they take the attention away from my face and feel more secure in my identity?

Has anyone else found cute accessories that have helped ease the dysphoria? Thanks in advanced 💕

Been working out on and off for years but now im finally seeing the proper progress I want ❤️

I just started HRT two days ago. I know it takes a long time for breasts to come in and even longer to reach full growth. Been working out for years as a cis man attempting to gain muscle but never getting as big as I'd like. I've adjusted my macros many times in attempt to dial it in. I've also tried any number of routines (p90x, the Beast Body Workout, heavy lifting with low reps, etc), and now I do the below. My meals and macros are below; these I've adjusted slightly to include more of each as I'd added ingredients, so it's more a conservative estimate.

I meal prep and never miss a gym day. Breasts are fat tissue, and while genetics also play a large part, how would one suggest maximizing growth? Because I'm so lean, I worry about preventing my newly sought after gains. Should I increase/decrease a particular macro? In search of assisting my new form that'll come in months and the next few years, is there anything perhaps I should cut/add in my routine?

I appreciate any input, and I'm very much looking forward to being a fit girlie ❤️.

Routine:

Day 1:

Barbell hip thrust

5x6-10

90lbs each side

Seated Leg Curl

4x8-10

120lbs

Bulgarian Split Squat

3x10-12 each

22.5lbs each

Dumbbell Frog Pump

3x15-25

75lbs

Seated hip Abduction

4x15-20

85lbs

Day 2:

Shoulder Press

4x6-10

45lbs

Lat Pulldown

4x8-12

120lbs

Lat raise

5x12-20

15lbs each

Reverse Pec Deck / Reverse raise

4x12-15

15lbs each

Incline Dumbbell Press

3x8-12

50lbs each

Curls

2x10-15

35lbs each

Skull crushers

2x10-15

30lbs each

Day 3:

Leg press

4x8-12

385lbs

Lunges

3x12 each

22.5lbs each

Leg extension

4x12-15

125lbs

Hip Abduction

3x15-20

85lbs

Reverse Lunges

3x10-12

22.5lbs each

Calf Raise

4x10-15

407.5 max out

Day 4:

Chest support Row

4x8-12

45lbs each side

Pullups

3x10

Lateral raise

4x12-20

15lbs each

Rear delt fly

4x12-20

15lbs each

Chest press

3x8-12

55lbs each

Hammer curl

3x10-12

35lbs each

Skull crushers

3x10-12

30lbs each

Meals:

Turkey breakfast burrito

560 calories

62 protein

25 carb

29 fat

Chicken crescent pot pie

391 calories

16 protein

48 carb

20 fat

African inspired chicken curry

357 calories

41 protein

13 carb

14 fat

Orange chicken

559 calories

52 protein

57 carb

13 fat

Chicken curry

380 calories

52 protein

28 carb

7 fat

Total:

Calories 2247

Protein 223

Carb 171

Fat 83

first time doing a princess grip shoulder mount and also some fish shape with a french name. Can't do the twisted grip version yet 🥺

I am Nonbinary transmasc and currently overweight :(
I want to get in shape to help with dysphoria and overall confidence but I have no idea where to start.Could anyone point me in the right direction regarding diet/ exercise?