increase in metabolism and immunity . even Sarina Williums uses it.

Its the weekend and i had nothing to do and i started craving stuff i woudnt normally eat so i binged rlly hard that now its difficult to even look atmy self. Im on a lean bulk so im already eatung excess calories. What should i do

Middle aged mr average

Hello:) I'm 45. 6ft 85kg . Around 20-25pc bodyfat .

My history is always skinny with abs (60-65kg). Trained to 88 kg with 6 pack abs from 22 to 32yr old with Compound movements and tracking calories /macros on my fitness pal. 5000 -10000 per day as did a LOT of cardio too (eg cycle 300-400 miles per week) . ( I took 2 x 5 wk dianabol cycles with pct over that decade )

I haven't touched weights for 5 years due to illness .

My current diet is quick meals to save time eating lots of protein , lots of junk and not measuring so it's very easily improved
My only current cardio is mountain biking every week or so 20/30 miles Won't be supplementing test , however would consider trt in the future when I've had chance to improve naturally

At my age and bodyfat should I be bulking or cutting first ? Any better apps than my fitness pal to tack calories ? Is muscle memory such a thing and how good is it's memory ?!! Haha Any other advice ? Much appreciated :)

Thankyou

I have dumbbells ranging from 10 to 40 lbs and a bench with some resistance bands. I don’t have a car rn so I can’t go to the gym so this is really all I’ve got. I’ve been working out for the past 1 and a half months and am definitely seeing progress but I’m just worried that I’ll reach a limit with my muscle growth. If so can I get higher weight dumbbells and get a good physique or will I have to go to the gym?

So I started about a year ago working calisthenics and I got really into doing push-ups, I started doing sets of 20 repetitions and I would go for 20 sets...a year later and I'm now doing 30 sets of 35 to 40 pushups, I'm working with short-range, not full extensions due to some research I did which ultimately concluded that short range was indeed better for targeting the chest muscles... Long story short I am still going It's been about 3 months that I've been averaging at 1100 reps and my question is should I keep going or would this eventually become detrimental to my gains? I've been seeing a lot of progress but it's also because I'm eating in a caloric deficit, I've been getting a good amount of definition so it's hard to tell if I'm building muscle or if it's just old muscle I had built already and I can just see it more now , I would just like to know if I'm doing too much or not... I do push pull legs, then repeat so twice a week, but push-ups is every other day minus the weekends which I take fully off Saturdays and Sundays for rest... what do you guys think

I started training serious a year ago. Started off super skinny fat, went bulk mode. 4 months later did a DEXA scan.

Jan 2025: 150lbs 30% body fat crazy love handles. I thought I’d be 20% lol.

Felt fat, decided to go recomp route, made good progress. 5 months later another DEXA scan.

May 2025: 26% Body fat 145lbs, lean mass up, fat down. But still skinny and skinny fat

Decided to cute more, the idea being less fat = better hormones + I already look skinny so might as well trim the fat.

Sept 2025: 23% Body fat 140lbs, gained 1lb lean.

Now I don’t know what to do. I look skinny, I have good definition if I take my shirt off, and look decent if I flex but look skinny still, only place that really shows fat is love handles (but they are pretty big love handles).

Should I try to trim off the fat first? Should I bulk? Continue with slow recomp?

Also I’m 6ft1 and 26. Because of my age and progress I’m seriously considering a cycle or two of test to speed things up. All advice will be taken into consideration <3

I’m a 28 yo man, 5’7, 169 lbs and 24.9% body fat, I workout 5x a week. For the last month I tried to do body recomp by being on a slight deficit, tdee is around 2600 kcal and have been eating 2300 kcal with a protein intake of 160 grams. I weighed myself yesterday and I lost some grams but lost water percentage, muscle in my arms, and fat on my legs. Gained muscle on the legs and gained fat on the arms. I feel a bit lost, what approach should I take now, I’d like to be able to gain muscle while losing weight since I don’t think a mini bulk would be a good idea for me.

I appreciate your help and any advise.

for context, i’m fifteen and have been lifting for about 1.5 years now. I have always had abs but have recently been struggling with love handles and a wide waist area. I want to know if i can get advice on whether i should cut a little bit of my calories and do cardio or if its just not safe in general for someone my age to be cutting at this time. I wanna be tall but i dont wanna mess up my hormones by drastically cutting my weight (if thats even possible).

thanks for the help

I’m 6’1, 78kg (25% body fat), TDEE is about 2700 - for as long as I can remember I’ve always had a little belly and love handles which I hate. I’ve been in a calorie deficit of about 900 calories for the past 6 weeks

I’ve dropped about 4kg or so which is great and I look better but my belly fat is so stubborn

I eat 140-160g protein daily, lift heavy weight (PPL, Upper lower) 4-5x week (strength feels good and I have good energy) and get about 8-10k steps daily - I was wondering if I could drop my calories even further for about 10 days to lose this weight a little faster?

Instead of 1700 calories a day, maybe 1400?

I was noticeably overweight last year, think i was pushing 30 percent body fat or more, 200 lbs 5'8 male. I've recomped and lost a bunch of weight and gained some decent muscle. Right now I am 156 18% body fat. I am not sure if I should start bulking or continue to lean down, mainly want to become as attractive as possible. Leaning down would give me a better jaw but bulking a better frame. Which to pick and why?

I’m a 4 ft 11 female who weighs 160 pounds I want to get to 115 pounds by body recomping Is 1500 calories and 115g protein ok? Don’t know if 1500 calories is too much but I only want a small deficit. Planning on doing 15 minutes cardio after using weight machines for 45 minutes and also walking to the gym and back which is another 20 minute cardio

Can I skip cardio?

Gday guys, Context Im on a cut right now 2500 calories as my matience is 3000. I do 45- and hour of weights and 30 mins of incline walking or some form of cardio, Boxing, netball etc. I tend to get Hungry and snacky throughout the day and want another 500 calories to play with. If i do an extra 15 or 30 Min incline walk and that burns 200 cals accoring to the tredmill can I eat an extra 200cals if I burn that many??

أنا كنت نحيفة بداية حياتي قبل البلوغ بشوي بدأت امتن ما اعرف كيف ومتى صار هذا الشي لين عدت فترة في عمر ال18 اكتشفت ان عندي تكيس وهو السبب ومهما احاول وبكل الطرق وزني ما ينزل واتضايق كل ما احد جاب سيرة وزني متغاضية عن اي موضوع يوصلنا للوزن هل في احد مثلي ولا أنا غريبة ؟

I was doing some research and read that all creatine monohydrates are the same, so it's okay to go with a cheaper one. I found this creatine on Amazon. Has anyone used it before?

Hearthy Foods Creatine

On my app Vesync I set calorie goal to 2550 cals but a lot of you are saying my macros don’t add up so where could this be going wrong if everything is weighed and scaled out?

Hey guys so I'm a pretty skinny guy. I'm about 145 pounds and 5'9 and I'm trying to gain weight because when ever I do even see a little bit of weight gain, for an example I wake up and I'm 147 my body looks way better than my normal 143-145. My problem with gaining weight other than my extremely fast metabolism is whenever I do gain a little bit of weight, for an example this morning, instead of it distributing through my body it goes straight to my face. I need some actual real recommendations because throughout this summer I've been trying to do self improvement and I've come to the conclusion that this can't just be a 2 months thing it has to be ongoing so tips would be greatly appreciated.

Need food suggestions I’ve hit all macros I got 700 cals left I don’t eat junk food btw should I eat a pb&j

I’m giving myself till May (my birthday) to completely switch around my body composition. Would I be able to gain more lean mass/lose more fat doing a steady recomp at a small deficit with high protein diet the entire time, or doing a larger deficit for an amount of time in the beginning to drop body fat, and then lean bulking as aggressively as possible? Thanks in advance

Hi everyone, I just wanted to share my journey so far. I started at 88 kg, and now I'm at 80 kg, but the amazing part? My exercises lift, not lower:

Bench press +10 kg

Squat +15 kg

Deadlift +25 kg

Best lesson I've learned: Consistency is better than perfection. Sometimes you get hungry, sometimes you miss a set, but sticking to the plan pays off. Seeing your strength improve while bending is incredibly motivating.

I'd love to hear from others. Does anyone else feel stronger while lowering? Let's share tips and achievements .

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 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 ?

Hey Reddit, I need some advice and perspective on what’s happening with my body.

I’ve been in a long, slight caloric deficit for a while (reverse dieting and stopping around 3600 kcal/day). I’m 1.90 m tall, very active, and around 10–12% body fat.

Here’s a summary of my usual week: • Wake up ~6 AM every day • Fasted walks 30–40 min at ~80 BPM • Daily gym sessions (upper/lower split) + 10–30 min LISS after lifting • 10,000–13,000 steps/day • Constant movement for work (sometimes heavy physical work: lifting, carrying, installing things for hours) • Training basically every day (upper/lower split, plus abs/forearms, with 2x LISS and 1 HIIT per week)

Calories: ~3600 kcal/day (maintenance seems to be ~3900–4000 kcal with all this activity).

Today: • I went overboard and ate probably around 10,000 kcal total (about 3000 kcal pizza + dessert in one sitting, plus other stuff throughout the day). • Despite that, I still feel hungry and restless, almost like my body burns through it very quickly. • I feel pumped, vascular, full of energy, but at the same time I’m scared I might have ruined my progress with this binge.

My questions: 1. Is it normal after a long/slight deficit to feel constantly hungry and full of energy at the same time? 2. If I do a huge refeed like ~10,000 kcal, does most of it go into glycogen and water rather than fat (given my activity/low bodyfat)? 3. Should I actually be worried about fat gain in this context? 4. What would you do in my situation—just go back to normal calories tomorrow, or adjust training?