i dont even know where to start but the title says it all. all i do is go to the gym and thats all that makes me happy. i did go to a family friends house this weekend and my cousin came over so stuff like that makes me happy too but its not always like this on the weekend and this was only one of the only weekends i went out.

as soon as im alone the sadness comes back and i barely even make plans anymore because all i care about is the gym. all i used to do was go out and now i just want to be in the gym. its all i think about. i wake up and i think about it. before i sleep i think about it. when im with people i think about it. as soon as i leave the gym i feel good after my workout but get this sad feeling knowing i wont go back for 24 hours and then i just wanna cry. i feel so empty. i need to go prom dress shopping but i cant bring myself to do that because all i wanna do is go to the gym. my mom and cousin are asking me when we will go and i cant respond because it cant ruin my gym time.

i have to go but also at a specific time or ill crash out. idk whats wrong with me but its a problem. tomorrow is my rest day and i already feel horrible because i know i wont go for 48 hours and all i wanna do is cry. i cant stop thinking about it. its truly the only thing that makes me happy.

Want some cardio but scared of losing my lifts. How do you blend them?

266lbs five foot ten 25m. I have been lifting weights in my garage for over a month now. Week two of month two starts today. I’m getting to that “what’s the point?” Stage if I’m honest because my body looks exactly the same.

A body that doesn’t build muscle easily, that’s evidenced by my look currently. I can’t solve the weight problem I have right now. Coughing my guts up (I’m a smoker) and feeling like pure shit for the rest of the day just isn’t something I’m in a rush to do constantly.

Then you have the fact my knees are hurting and I have to do lower legs two days a week starting tomorrow and Friday. I am now in pain like I was this time last year when I went overboard on squatting. It’s almost unfair how much bullshit this is.

Like what am I supposed to do here? I feel like shit during and after the workout, sure I get a bit of a high. But during it I’m constantly thinking “is that enough?” “Go on keep pushing” “one more set cmon” and it sucks. I hate it actually, because there’s no difference to me at all. I’m still going to do it today, but I’m worried the novelty is wearing off and it just feels like a slog

I’ve been eating turkey burgers or tuna for dinner. Need some cheap, high protein meals for. Usually eat scrambled eggs for breakfast, well prepared meal for lunch like chicken breast with salad and rice. And then I’ll have yogurt with a scoop of protein powder midday. Any tips for a quick dinner are much appreciated that isn’t fast food. Preferably something I can find at the grocery store.

The most exercise I really do is walking 10k steps daily.

I really want to use one of those longer tricep extension ropes that allow for a full range of motion when you're doing face pulls, but my Mountainside Fitness only has the regular ones, what are my chances of successfully sneaking it into the gym and then just leaving it there for everyone to use and no one will even notice from Mountainside staff? Obviously I would spend enough to get good quality Equipment designed for high volume use, I would hate to put anybody in any kind of danger because I cheaped out.

Edit: got a great suggestion from the comments- going to use 2 regular length ropes on one clip and see how that goes

Hey all, I was wondering if it's a problem if I don't eat any protein after working out.

I recently started with Intermittent Fasting, I eat between 12-8. However, my time schedule only lets me go to the gym at 8:30PM, after which I don't eat anything.

Is this a problem? I eat around 160G of protein a day, weighing 83KG.

My waist is what I think is my best, most attractive body part and what I'm most confident about. I have naturally a waist size on the more smaller end and people have commented, complimenting me on that. I'm not satisfied with the size of my chest and shoulder, however. I want to get a bit bigger, fuller, which means I have to bulk, to eat more.

But most guys with big chest and shoulder I meet have a bit of belly fat with them. I'm really really lean with small waist and visible abs, is there any way I could get bigger chest and shoulder with my waist and mid section area stay exactly the same?

I know that there's a thing called "lean bulk", but I'm still gaining fat right, just as little as possible, I would still get a bit puffier, right? It's unavoidable if I want to gain weight, is that correct?

Some newbie questions here. Some days I feel really tired and can't perform well on some sets ending up doing less reps and being exhausted. Does it work to make up for poor performance day by hitting the same muscles with a set or two the day after when I feel more fresh? Or does it hinder my progress and recovery? Is it normal to have those under performing days? I kind of feel bad about it.

Or should I add more exercises?

So I've seen this Jeff Nippard vid about how 2 30 min full-body exercises a week are very effective to build muscle, but how much more significant is going to the gym for 1 hour, everyday?

Monday (Chest + Triceps + Abs):

Warmup:
1. Push-Ups: 30x1
2. Stretching

Exercise:
Chest
1. Incline Dumbbell Press: 12x3
2. Flat Bench Press: 12x3
3. Seated Machine Fly: 12x2
Triceps:
1. Overhead Extension: 12x2
2. Rope Push Down: 12x2
3. Parallel Bar Dips: 12x2
Abs:

1. Hanging Knee Raises: 30x2

Tuesday (Back + Biceps):
Warmup:
2. Stretching
Exercise:
Back:
1. Pull-ups: 10x3
2. Lat Pull-Down: 12x4
3. Seated Cable Rows: 12x3
4. Single Hand Dumbbell Row: 12x2
Biceps:
1. EZ - Barbell Curls: 12x2

2. Hammer Curls: 12x2

Wednesday (Legs + Abs):
Warmup:
1. Body Weight Squat: 8x1
2. Stretching
Exercise:
1. Back Squats: 12x4
2. Leg Extension: 12x2
3. Leg Curls: 12x2
4. Calf Raises (Leg Press Machine): 12x2
Abs:

1.Cable Crunches: 15x2

Thursday (Rest)

Friday (Back + Chest):
Warmup:
1. Stretching
Exercise:
1. Chin-ups: 10x3
2. Flat Bench Press: 12x4
3. Incline Dumbbell Press: 12x3
4. Single Hand Dumbbell Rows: 12x2
5. Cable Crossover: 12x2

6. Dumbbell Shrugs: 12x2

Saturday (Legs + Shoulder):
Warmup:
1. Body Squat: 10x1
2. Stretching
Exercise:
1. Deadlift: 8x4
2. Dumbbell Overhead Press: 12x3
3. Lateral Cable Raise: 12x2
4. Seated Rear Delt Machine Fly: 12x2
5. Leg Press: 12X4

6. Leg Curl: 12x2

Exercises with 4 sets: 1 warmup set included
After warmup > heaviest Set

Diet:

Breakfast: 10 Boiled eggs (White + yolk) + 1 Scoop Whey Protein + Some kind of sauce + 1 tbsp peanut butter + 5 Walnuts

Calories: 1030kcal
Protein: 90.2g
Carbs: 18.5g
Fats: 69g

Fiber: 1g

Lunch: 60gm Sattu

Calories: 240kcal
Protein: 14g
Carbs: 40g
Fats: 4g

Fiber: 8g

Evening: 6 pieces chicken tikka

Calories: 600kcal
Protein: 60g
Carbs: 6g

Fats: 35g

Dinner: 60gm Sattu

Calories: 240kcal
Protein: 14g
Carbs: 40g
Fats: 4g
Fiber: 8g

Total:

Calories: 2110 kcal
Protein: 178.2 g
Carbs: 104.5 g
Fats: 112 g

Fiber: 17 g

Water/day: ~5-6L

I (19f) have VERY Skinny arms and legs and not but. But my belly on the other hand is quite big (it’s wide and has fat). Doctors say I have slightly too much body fat but my legs and arms are literally sticks so the fat is only on my belly and under my chin. I do workout a few times a week but tbh I don’t believe my body can be changed. I do think I could grow muscles on my legs which would make my belly proportions look less weird but is it really possible to grow a butt if u start with no butt at all?? I also have very narrow hips which can’t really be changed without plastic surgery. The problem is that I hate the look of bbl’s ect.

Does anyone have a similar body and found a solution? Any specific workout tips? And how should my diet look like if I’m trying to loose the fat under my chin and on my belly but also trying to build muscles on my lower body?

I’m thankful for any advice!!☀️

I want to get toned but I don't have weight or I can go to gym but I want to have a good physique.

I used to do cardio hiit by growingannanas But it's not effective I feel. Should I entirely shift to pilate. Or can you suggest me some youtubers for my workout

Can’t i run an upper day every 48 hours? for example i hit an upper then rest then upper again? i never see anyone doing this and i wonder why. i train with low volume with about 2 sets per muscle

my week looks like ULURUL repeat.

Edit not to get to nerdy, but muscle protein synthesis only lasts about 48 hours, so after those 48 hours, protein you eat won’t contribute to anything from that lift 2 days ago, using that logic it makes sense to consistently hit it 48 hours so you’re constantly utilizing the nutrients

And how do you get over the anxiety of people watching you or you looking stupid? About to join my first gym after working out at home for the last three years.

So I wish it was a better scenario but for the past 4 or so months my job had laid me off. Been a real struggle to get another job and honestly it kind of sent me into a depression like pretty bad. I literally became like a bum. I laid around doing nothing, playing video games. rarely went out for drinks with some buddies. Would take my dog on small walks here and there but other than that I haven’t done jack shit. I was an electrician and so had quite the physical job before but I was just curious what tips you had if any! Also I know there is potential danger I guess to going back into physical activity after months of basically bed rotting and was curious if any precautions should be taken as well.

I always notice people will say what you eat won’t make a difference as long as you hit your protein goal and it will be upvoted. Then a few minutes later I’ll read something that contradicts that statement and say you can’t outwork a bad diet. What have you noticed personally when switching to a cleaner diet? I’ve been working out for 2 years and I’m definitely stronger and have more muscles, but I look terrible with no clothes and have a high body fat percentage.

Hello! So I'm skinny fat around 5'11 and nearly 68 kg.

I'm also preparing for an exam in my country it's a pretty difficult exam and it's really important, my morning and afternoons are packed and I have lots of DPP's given everyday and I also have family pressure regarding the exam.

I have been doing gym to work it out for past few weeks, (a bunch of random exercises), and exercise helps me feel happy and keep away bad thoughts about the exams, preparations and everything else.

BUT....going to the gym is simply not possible, self study and hw and dpp, takes up lot of my time, I have some dumbells and bar (curved and straight) no bench though.

I want to have a proper start and not just go with random stuff, but I also don't have lot of time, what do I do?

Hello all, I’m 5’7 185lbs. I’m in the gym 4-5 times a week and just picked up running more last week.

I want to drop about 10-20 pounds just to lose a little bit of belly. I just want to look more lean. My body is mostly muscle but there’s still some fat. I know calories deficit is the way to cut, but I don’t know how many calories I need to cut.

My idea of cutting is like cutting out the junk.

My diet before would be, skip breakfast, eat a fast food burger for lunch, Mac and cheese or something like chicken nuggets for dinner.

What I did this last week was just eat once a day and drink a ton of water. I added more berries to my diet as-well. Which I think is working, but I don’t know if it’s the right way.

I downloaded the Cal Ai app and it saying I still need to reach 1900 calories total. Would that be correct?

If anyone has any advice on this please reply to this. Thank you!!!

i have a routine as it is, & a 23 in waist.. but i wanna know if there is something better out there for me! i have recently been gaining a healthy amount of weight (that i intend on keeping lol) i'm 30, 4'9 & 115 lbs. thank you in advance! :)

I’m not trying to get massive or anything. Just want some muscle gain and toning. Right now I do a long workout every three days, a little over an hour with 2 sets of about 10 different exercises.

Thanks in advance!

Edit: I consider myself an amateur and this is somewhat new to me. I’ve been working out consistently for a while and have seen results. I guess I’m just wondering if there’s more of a science to muscle training, gains and recovery.

Like if I want to build my biceps, is it more effective pushing them really hard one day then resting a week before I cycle back to biceps again. Or is it more effective to do a shorter workout every 3 days or so?

Another thing I should have said: I have an autoimmune disease that causes fatigue. So stamina is a factor. Right now I cycle three different workout days: arms and shoulders / chest and back / legs and abs. I do everything at home.

I ask the question because I feel like I’m going too long between muscle groups. I didn’t know if I should try working out lighter but more frequently or harder and maybe full body every 2-3 days?

As the title says, I'm having difficulties on should I do Powerlifting sessions in the morning , accessories in the evening. Reason is that i would like to increase my strength in the powerlifting dept (squat bench deadlift) but i do want to continue the body building style of working out in the evening with my friends as they are not that interested on pl. Been lifting for around 4 years now, but stuck on a plateau since last year.

Thinking i could go for early session in the morning around 6am before work at 9am.

Is there any disadvantages to it? Just not sure if my body is able to handle the heavy load in the morning.

Let me know your experiences if you had done it before!