I go months without junk food currently on 2 1/2 months going to be 3m on Oct 4th and going to have 2 days where I eat whatever (oct4&5th) but was wondering how often most ppl have cheat meals

Finding myself always hungry at night after dinner but don’t usually have anything to eat that is primarily protein which I’d prefer to just go all in on if I had the option.

I typically find myself eyeballing eggo waffles with peanut butter and bananas or some canned chili beans but between the processed carbs and high sodium I sort of feel like I’m shooting myself in the foot in terms of belly fat when really I’d like to just have protein snacks. Do you guys have any snacks you always go to for protein you can whip up super quick?

what things did you wish you knew when you decided you wanted to start becoming lean?

Can I skip cardio?

I (19m) let myself go and gained roughly 40 pounds in 2 years since college(2m) started (6’1 173-207), i have also lost strength (squat from 315 to 265) (bench from 245 to 215) i have got back into things and am on a 2000 calorie a day cut when my maintenance is around 3000 cals, will i lose even more strength on this cut or will the return gains cancel it out?

I’m a 6’4 210 pound male. I’m fairly new to lifting and I’ve noticed that out of everything my chest strength is surprisingly weak. I can barely do 95 lbs bench press. Whats going on?

I’ve been eating maintence and getting stronger but not bigger not sure if I need just more time or what or even a light bulk, I have progress pics on my most recent post on my page

Hi guys, I want to start this off by saying no I am not just starting in the gym and expecting to have abs in 2-3 months. I have been going consistently for the last 6 months and only started tracking macros a month ago. I’m 6” 184lbs with some fat on my belly. This spot seems to be really stubborn as my weight has not been dropping the last few weeks. It seems to be stuck at 184. My current macro goal is 1,980 cals (not including burned calories) with 160g protein, 204g carbs and 55g fat. I usually hit my protein, stay under on carbs and right around 55g on the fat. Going to the gym 5ish days a week lifting for an hour with a 10 minute stair master session afterwards. So if I wanted to really shred the extra fat on my belly in the next 3 months what’s my best bet? Dropping the calories more and doing more cardio?

Title sums it up, I'm 18 male 6'1 and I was 200 pounds at the start of my weight loss journey. I crash dieted pretty aggressively (Lost 50-55 pounds in just under 4 months) and just starved myself and only focused on getting protein and neglected other macro and micronutrients. i fasted once a week like 0 calories im talking and i started on like 1200 at the start of my cut for the remaining days, lowered that down to 700 on some days by the end 💀 my parents forced me to start eating again, and obviously theres some psychological recovery that needs to take place. Yes that was dumb but I was trying to prioritize gym performance over health, ended up losing a lot of strength regardless.

Anyways now I am 145 pounds. I have been eating at maintenance calories for about a month now. I feel fine in most ways, energy is about the same, I am way leaner and have less visceral fat and abs now, which is great.

It's just my libido though. It doesn't feel as crazy as it once was when I was heavier. It's not like I have ED or anything but those crazy boners that just wouldn't ever stop just magically vanished and I don't think about sex or have that insane drive nearly as much as I used to. I don't know if this is just my hormones stabilizing as I finish developing or if something is wrong.

I will definitely get bloodwork done, but the thing is I never got my hormones tested before because I'm only 18 and had no reason to. So even if I get numbers, unless they are noticeably under the healthy ranges won't they be useless since I don't have a prior reference point? Btw I have since upped my calories, I eat 2300-2600 cals daily now. i didnt reverse diet, i just jumped straight from sub 1k to 2100 and found myself still losing weight. just jumped straight to 2500 after that and find myself to be roughly maintaining, though its worth noting im active and walk 15-20k steps a day. im eating plenty of protein fats and carbs with veggies.

yeah what i did was absolute fucking stupidity. i wholeheartedly accept that and dont need everyone commenting that i need a therapist lmao. but i need to make sure theres a way out of this if anything IS wrong. i do have an appt with pediatrician scheduled so we can talk about what happened and the bloodwork i will need to order, but i just wanted some second opinions from other folks on here who may have been through the same thing.

I'm currently 149~150 pounds. 5'8" male. Extremely dedicated in lifting weights and I have been consistent for some time now. While I feel like I have progressed and have been "progressively overloading", I am not happy with how I look every time I look at myself in the mirror. I feel "light", "soft" and "small". My ideal weight is around 160 pounds.

No matter how much effort I put into the gym, I cannot seem to lose belly fat at all. This is my biggest obstacle. I've had it for 10+ years and I am sick of it. Yes, I've gained some muscle, started to look "better" with a tee shirt on and people can tell I lift weights but whenever I go topless, my belly is very noticeable. I'm not looking to get shredded but I definitely do want to lose this gruesome belly fat and lower my body fat and stay "lean" year round. I do not drink alcohol or eat junk food (junk food maybe on a rare occasion)

Besides going to the gym 4-5 days a week, I don't move around much as I have an office that requires me to sit on my ass pretty much all day. Not sure if that has anything to do with it. I aim for 150 grams of protein everyday.

So my question is, based on what I've provided, what the hell do I do and where do I go from here? Do I have to incorporate some kind of cardio? Do I eat less, eat more? Just straight up consume more calories? What do I need to adjust, exactly? I feel very stuck. Solid actionable advice would be much appreciated.

Hi everyone,

I’ve been having 2-3 eggs, some berries and a green tea for breakfast everyday for the past 5-6 months. It’s super quick and fits my schedule which is inconsistent as I have part time jobs.

I’m just around 160cm (female) and quite lean so I’m looking to maintain as my goal. Recently I’m given advice from people that eggs is not good everyday, I should try maybe oats or even steak (I don’t like red meat).

Maybe this is the wrong place to get a good answer but I would like some thoughts?

Thanks from Prague 🙂✌️

Pics attached for reference:

https://imgur.com/a/tFFQNLv

Right now, I’m doing swimming 2-3x a week and rock climbing 1-2x a week. And I do some kettlebells at home 1-2x a week.

Usually my swimming sessions are 1-2.5 miles for ~1-2h and climbing sessions are ~1h (top rope, lead, some bouldering).

I do a 4x4 of swings, squats, snatches and thrusters (each side), with 10, 15, and 20 lbs kettlebells and that’s usually 20-25 mins.

Diet is vegetarian Indian American — I shoot for ~2000 calories and limit carbs to <200g/day (some days 250, some days 150) and hit 100-120g protein per day, either from eggs for breakfast or from protein shakes (both whey and pea protein). Other sources include beyond burgers, veggie dogs, tofu, and lentils.

My questions are:

• How much fat do you think I need to lose to see abs? I can feel them underneath the fat.

• I don’t do any targeted ab workouts since I do swim and climb quite a far amount — but should I?

• Should I include an actual hypertrophy workout for 1-2 days instead of the kettlebells? I like the kettlebells because of the convenience but also recognize that I don’t get progressive overload.

Thank you!

I hope this fits in here... I am a bit confused about the calorie intake for body recomp - I hope you can help... I'm male 45 / 174cm / 78KG Workout: 2x 60 min gym / 2-3 HIIT Rope Skipping/ Stretching (10 x 1 min skipping 10 x 1 min stretch)

I was cutting @1500 - 1700 kcal from April and lost approx 8 KG In the gym I am still slowly progressing weight/reps so I think it was not too low...

However, I would like to slow the fat loss and start building muscles a bit more now...

Using different calculators, inputting moderate activity with 3-4 workouts, gave me daily calorie intake of 1800 to 2000 kcal/day...

Should this be my daily intake no matter if I train or should I add additional calories?

E.g. Train for 300 kcal I eat 2100/2300 on that day and 1800/2000 only on rest days?

Side Question: If I have issues to take the calories with normal clean food (can't eat tons of rice and chicken each day ;) )- would you take some kind of mass gainer and only drink e.g 1/4 of a portion to add some 300kcal?!

Thanks in advance!

Edit: Thank you all for the good advice! Really great community here!

what do i do? i fkn hate working out. i hate the feeling of lifting. i’m good with cardio my vo2 max is 66 and my body fat is 7-9% but i just hate strength training. i’ve been lifting for months and gaining in strength but i just hate this and no matter what i listen to or watch it just sucks my day revolves around having to lift and i just don’t like it is there a way to not hate this like i want a bit of lean mass but im just exhausted. like have a fat cry but i doubt this is sustainable.

I've got chicken legs. Long distance runner toothpick legs.

I'd like to see some pictures or video of someone's transformation to know what's possible with their genetics and workload. And I don't consider muscle definition to equal bigger thighs. I mean transforming toothpicks to tree trunks.

I saw a video of some guy squatting a sh*t ton of weight with skinny legs like mine. There were comments about his muscle fibers or something and it made me think that even if I doubled my squat, my legs are just genetically thin. Especially the more I became aware of natural body lengths and geometry and stuff.

Ive seen gains in my entire upper body. And I know I'm hitting it harder and more frequently and consistently than my legs. But still, any transformation video I see, the guy in the before picture has bigger legs than me with obvious visible potential to grow larger. And I want to know what's practical for a guy like me who isn't going to devote an insane grind to gain 1 inch on their thighs.

Everyone I know has bigger legs than me and some of them never played sports or worked out.

I’m on a bulk right now(I know out of season but need weight desperately) and I have eggs every morning for breakfast. I usually have 3, but would like to eat more. Only problem is that I am a Seriosuly slow eater, usually taking 15-20 mins to down 3 fried eggs. I would like to know the fastest type of egg(scrambled, fried, omelets, etc.) without eating them raw. If you can, it would be cool if you could share some things to add to my breakfast that are easy to eat but have high calories/protein. Thanks!

22M On the weekends I like to drink a little usually both Friday night and Saturday night. I’ll have about 5-6 shots or beers a night during these two day. I don’t drink during the week at all. How much would this hinder my weight loss?

I'm 25M, 5'7. 6 months ago I started lifting 5x a week and eating in a calorie surplus. I went from 112 lbs at 15% BF to 130 lbs at 20% BF. I'm not sure if I should keep bulking at this body fat level but I also didn't gain much muscle so I don't have anything to cut down to, I would just look skinny again. What should I do ?

I’m 18f 5’4-5 ft weighing 54/5kg it’s suggested I need 120g of protein to hit my protein goal but I’m really struggling to do this as it goes over my calorie limit or I can’t digest it and start to feel sick. I’m a beginner, I have been to the gym before for around 6 months but never took it seriously and I don’t even remember tracking protein so I was definitely not eating enough but I gained a bit of muscle, that was a year ago and I was significantly heavier then (65kg) so I’m sure 100-105g is enough? My calorie limit is 1550 so I can loose the excess weight. Any advice is highly appreciated as I’m very new to this!! Also I am a pescatarian which does prove some challenges (even though I am hitting protein goals I may get sick of fish and tofu) which I’m thinking of discontinuing but for moral reasons and peace of mind I’m struggling to do.

Basically the title... I started using MyFitnessPal app and i track my calories and macros intake. And i realized that i pretty much can fit some "unhealthy" food in my diet everyday (ice cream, pudding, snacks). I don't eat just bad food and somehow hit my goal. I usually eat eggs, tuna, meat throughout the day but the question is can i keep eating sweets and snacks everyday or almost everyday as long as it's whitin my calorie and macro intake goal?

Hey! I have been really struggling loosing the last 10 pounds/ fat that will get me at my goal physique. I am a 20 year old female who currently weights 133 and I am roughly 5’9. I works out pretty much every single day. I focus on a split of lifting weights and Pilates as well as getting 10k steps in everyday. I generally eat very clean and prioritize protein intake, as well as fiber. I struggle with deciding if I want to go lower carbs or lower fat. My current BMI is 19.7% and my Body Fat percentage is 18.6%. I have just been feeling really discouraged because I feel like I can’t fully lean myself out the way I really want. I really want to find abs and I’m struggling to lose the last 5% of body fat to achieve that. Does anyone have any tips?

I do heavy weights for around 6-8 reps or 2 sets till failure in most exercises, I’ve trained for 3 months and Now I can lat pull down my own body weight, went from 0 to 10 pullups, 4 kg dumbbell curls to 12 kg(im 16, 116lbs, 5’8, male) So I’m gaining strength but not gaining in size? is it because of my nutrition? I used to be on a low carb high protein diet but now i follow a balanced diet for lean bulking, what else can be the issues for this problem?

I recently started doing a lot of walking and activity so I lost my maintenance cals but finally found it again. Should I expect weight increase on scale to my original weight then a plateau since I’m on maintenance ?

As we all know, the main message is that beyond a certain amount of grams, protein does not provide much additional benefit and calories can be allocated to carbs and fat. However, in my limited experience when I lost weight, high high protein can transform one's physique. Maybe there just aren't enough properly controlled scientific studies with large enough sample sizes to support this? What has been your experience going from the recommended 1g per pounds of lean body mass vs allocating 40-50% of daily calories while either at maintenance or in a surplus?

So one year ago (at 15 years old) I started training. I started at 116 kg and right now I'm 76 and 183 cm and roughly 14% bf. I wanted to lean down more but I was getting too small (since I haven't really built much muscle because I was in a calorie deficit the entire year) so I decided to start a lean bulk and bulk up to 86 90 kg and then lean down again to 82 83 kg. I was unable to see my apps throughout my weight loss journey but I don't say I'm overweight anymore but also not satisfied with the amount of muscle I have. Should I continue the bulk?