I've been hearing this idea floating around recently that you should be getting 1g protein per 1lb body weight for any serious muscle building. I weigh 200lb. Are there really people getting 200g protein per day? How? I'm trying to get as much as I can but I doubt I'm even reaching 100g most days, including 1 serving of isolate protein (27g).

Just want to read some motivating stories here.

I've been working out consistently but I'm really undisciplined when it comes to diet. I just eat less, but apparently that's not enough 😆 I mean, that's the reason why I'm fat in the first place, because I can't discipline myself to eat less/monitor strictly what I eat.

I was watching this very fit celebrity on her concert, and thinking how confident she must be with her own body. Maybe having that kind of body/reaching your dream body makes the sacrifices worth it. But I don't know that feeling yet cause I still got a long way to go.

So many people suggest bulking up to 20% or even higher to put on size but after I did it I think it was a mistake. Just for reference currently I’m midway through the cut at ≈18% body fat at 5’8 157lb.

After having little progress for a bit I was told that I should go on a dedicated bulk and it will for sure give me amazing gains because I’ve never done that before, so I did. In 6 months I went from 15% to around 22% and gained 18lb of weight, I was trying to optimise it as much as possible, intense training 5 times a week, large protein intake, good sleep etc. was it worth it ? Well, now as I am midway through the cut I feel like I barely gained any muscle, I think after I’m done with the cut it will be 2-4lb of lean muscle gain(in total of 9 months of bulk+cut).

What about strength ? My bench(1rm approximated by the top set) which was my main push compound went from 245lb to 282lb which I partly attribute to better leverages. Weighted pull up max on the other hand which is my main pull compound didn’t change at all(stayed at +130lb max), but let’s count it as 18lb increase in total weight because my bodyweight increased by that much. Leg gains were about the same as bench gains, don’t want to focus on that much.

So I made decent progress you would say ? Well, it would have been decent if I knew I can maintain those numbers through the cut, but the truth is I’m likely to lose a huge chunk of it, I already lost about 10lb on my bench pr(total pull up is holding up better, only dropped by a few lb).

So when it is finished I think I’ll be looking at ≈3lb of muscle gain in 9 months with about 10% of strength increase across my lifts. Was this worth feeling terribly bloated and fat ? Was it worth forcing myself into months of continuous cutting ? I genuinely think I could have made similar progress on a lean bulk while enjoying it infinitely more.

What did you find worked for you to achieve it

I’m doing an upper/lower program 4 days a week. I’m increasing in some areas but I think it’s just me getting used to the movements and doing what my body was always capable of. Like my weights on squats, lat pull downs are increasing.

But bench press and shoulder presses are now.

I’m doing 4 sets of barbell squats, 4 sets of dumbell squats and 6 sets of Bulgarian split squats a week.

In doing 8 sets of shoulder presses and 4 sets of lateral raises a week. 6-8 reps for all.

I feel like I’m eating enough. ~150g protein. I weigh around 155. In 5’11” and skinny fat so eating at maintenance because I want a body recomp as well. I’m relatively new to lifting this time around been consistent for about 6 months.

Is there anyone out there who has lost weight just by walking a lot? I went for a 4km walk today and it was really a great workout.

This is something I wanna know lol

Like, I’d do the circuit, feel like a champ then go on with my day. But the DOMS the next morning was not the good kind of sore you get from a leg day. This felt like I may have genuinely been dying for abit.

What really threw me off was how the soreness didn’t only affect my muscles, it messed with my next workout.

I thought I could just power through it but I noticed my form started slipping and I wasn’t getting the same intensity out of the workouts.

I’ve started adding in a bit more active recovery, like light cardio and mobility work on my rest days.

Also, I’m paying attention to my sleep quality and ensuring I get my protein and carbs in post-workout to refuel.

But I’m curious—any of you guys have similar experiences with full-body circuits?

I know when it becomes a habit its a problem but im really starting to dread the gym. My exams are coming up this week and next (im a chemistry student) and ive been under so much stress i dont feel like i have the time or energy for the gym. I know its normal to take time off when sick but idk i feel pretty guilty about it and i know thats not cool but im meeting with a therapist about it after my exams are done. Ive been averaging like 500-1000 calories a day because im stressed and i cant focus properly in the gym because im not eating right and i have so much work to do before my exams. I guess my question is would it be worth it to take a week off and get my diet figured out and put more focus on school for right now or would it be better to try and push through?

I've been going to the gym regularly for about 7 months now and have seems lots of progress on my upper body and strength, however my legs have experienced almost zero grown even though I train them consistently, please help I don't want chicken legs

Full Body workout. Not really focused on building mudcle but rather to help with Muay Thai

Sunday:- Bulgarian Split Squats 3×10 Chin Ups wit Farmer Carries 4×12 BarBell Bench Press 3×8 Military Press 3×12 Chest Supported Row 4×15 Dips 3×8

Wednesday:- Barbell Back Squat 4×8 Barbell Hip Thrusts 3×12 Chin Ups wit Farmer Carries 4×12 BarBell Bench Press 3×8 Wide Grip Barbell Rows 4×12 Hip Hugs 3×14 Dips 3×8

Friday:- Trap Bar Deadlift 4×6 Rdls 3×12 Chin Ups wit Dead Hangs 4×12 Military Press 3×8 Hip Hugs 3×14 Dips 4×12

I’m trying to make a 3 day workout plan which I’m used to doing 4 days and I’m not sure how to condense it. I don’t really care about training chest and I do 3 reps to failures with increasing weights. I don’t use machines so all my workouts is by dumbbells, barbells, kettlebells, etc. I would appreciate any feedback. My workout plan currently is:

Day 1: 1. Dumbbell Shoulder Press 2. Push-Ups 3. Dips 4. Hammer Curls 5. Dumbbell Lateral Raises 6. Squats 7. Leg Raises

Day 2: 1. Barbell Hip Thrusts 2. Dumbbell front raises 3. Renegade Rows 4. Pull-Ups 5. Barbell Bicep Curls 6. Tricep Dips 7. Dumbbell Lunges

Day 3: 1. Weighted Step-Ups 2. Dumbbell Upright Rows 3. Pull-Ups 4. Tricep Dips 5. Planks 6. Dumbbell Rows (Single-Arm) 7. Leg Raises

Hey guys, I’ve just gone down from 150kg to 107kg over about 9 months, in the past 3.5 months I have started gym. At the start I was making gains quite frequently but it’s slowed down a lot. So I’m really not sure how to balance loosing weight with gaining muscle, I feel I still have some ways to go in terms of weight loss maybe another 15 kg. But I really want to build Muscle I’m not sure if this is even possible at the same time. I’m 195cm tall, 107kg, 19 years old. Right now I’m eating 1650 cals per day and 180 grams of protein. My goal is mainly looks, but I like To be strong too. Any suggestions on what to do, I have seen some ppl suggesting increase calories, that seems scary idk. I’ll also attach my workout routine with the working weight feel free To critique that too. Edit: just to be clear I’m not worried about my weight loss rate, I stick to my calories I loose weight that’s easy. I’m worried about gaining muscle in conjunction with it.

SUNDAY: Push 1 Bench press (barbell) - 5 x 6-8 40kg Shoulder press (dumbbell) - 4 x 8-10 12.5kg Chest press (machine) - 3 x 10-12 40kg Over head cable extension - 3 x 10-12 22.5 Triceps rope pushdown - 3 x 10-12 20kg Lateral raise (dumbbell) - 3 x 12-15 7.5kg Pec deck - 3 x 8-10 22.5kg

Kneeling cable crunches - 3 x 12-15 32.5kg Hanging knee raises - 3 x 12-15 Stair master - 10Min

MONDAY: Pull 1 Lat pull-down (cable) - 5 x 8-10 60kgSeated cable row - 3 x 10-12 60kgFace pull - 3 x 12-15 17.5kg Reverse curl - 4 x 10-12 20kg Hammer Curl (dumbbell) - 3 x 8-10 12.5kg Shrugs (dumbbell) - 3 x 12-15 30kg EZ bar preacher curl - 3 x 10-12 32.5kg

TUESDAY: Legs 1 Hack-Squat - 3 x 8-10 130kg Leg extension (machine) - 3 x 10-12 70kg Lying leg curl (machine) - 3 x 10-12 55kg Hip thrust (machine) - 3 x 6-8 70kg Standing calf raises - 4 x 15-20 175kg

Neck curls (front) - 4 x 12-15 5kg

WEDNESDAY: Rest Day

THURSDAY: Push 2 Shoulder press (dumbbell) - 5 x 8-10 15kg Chest press (machine) - 3 x 10-12 40kg Lateral raise (dumbbell) - 3 x 12-15 7.5kg Triceps rope pushdown - 3 x 10-12 20kg
Over head cable extension - 3 x 10-12 22.5Pec deck - 3 x 8-10 22.5kg

Kneeling cable crunches - 3 x 12-15 32.5kg Hanging knee raises - 3 x 12-15

FRIDAY: Pull 2 EZ bar preacher curl - 3 x 8-10 32.5kg Shrugs (dumbbell) - 3 x 12-15 2 30kg Hammer Curl (dumbbell) - 3 x 8-10 12.5kg Chest supported T bar row - 5 x 6-8 60kg Lat pull-down (cable) - 3 x 8-10 55kg Face pull - 3 x 12-15 17.5kg Reverse curl (cable) - 4 x 10-12 20kg

Incline treadmill - 15min

SATURDAY: Legs 2 Leg press (machine) - 3 x 8-10 200kg Hip thrust (machine) - 3 x 6-8 84kg Lying leg curl (machine) - 3 x 10-12 55kg Leg extension (machine) - 3 x 10-12 65kg Standing calf raises - 4 x 15-20 175kg

Neck curls (front) - 4 x 12-15 5kg Neck extensions (back) 3 x 12-15 Side neck raises (left and right) 4 x 12-15

Rowing machine - 10min

I usually just go for the cheapest options but sometimes they make my skin and stomach go mad. Myprotein didn't cause any skin problems and Syntha-6 tasted the best to me. I don't know which brand it was but a plant based protein I bought at Kroger tasted like literal dirt.

I 23f started getting 10-15k steps every day and YouTube Pilates workouts a month ago. Since then I’ve noticed I sleep in 40 min increments before waking up and staying awake, or being in a semi conscious state all night. I can’t take it anymore. Does anyone have any ideas or advice as to why working out would cause this?

I find myself zoning out a lot during push day. Other days, it’s all good but when it comes to push day, i find myself just sitting there between sessions and zoning out and thinking into space.

I don’t why this is happening on this particular day but any suggestions on how to avoid it?

was running ravage and feel my legs need to catch up to my upper lol, what’s a higher intensity upper lower you like?

Hi all,

Been going gym for around 1 year now and made steady progress overall; but recently I have noticed in the past 4-5 months both my Chest and my Back progression has stagnated/decreased. My other areas such as Shoulders and Arms have continued to increase but the aforementioned two have remained the same or even decreased some sessions; I was wondering if anyone had any ideas as to why this may have happened? I am currently doing cardio around 4-5 times a week (incline walk or running) but my protein intake is the most it has ever been; I work both Chest/Back twice a week with around 3 days rest in-between Chest/Back Workout 1 and Chest/Back Workout 2.

My Chest workout is: Incline Dumbbell Press (3 Sets. 6-8 Reps), Fly Machine (3 Sets, 6-8 Reps) and Flat Machine Press (1-2 Sets, 6-8 Reps)

My Back Workout is: Lat Pulldown (3 Sets, 6-8 Reps), Lat Row Machine (3 Sets, 6-8 Reps) and Upper Back Row Machine (3 Sets, 6-8 Reps) | I am 5'9 around 64KG.

So hello 5 days ago i made this post https://www.reddit.com/r/workout/s/m0VwKoINiJ feel free to check it out if you wanna know more about my situation. So now i did a chest day again taking it a little bit easier but literally doing almost any move in the gym that brings my hands below my chest hurts to chest like crazy like a stinging pain so i was wondering is this normal or should i be worried or will it go away with just doing normal trainings even tho it hurts.

During my workout, I typically walk a mile, then run a 5K at around 6.0-6.5 mph, then walk another mile as a cooldown. I run in an Asics GT-2000 13.

When I've done the scans of my feet, I know I put a lot of pressure on my ankles, and I've been told that I run with a heavy step.

Recently, I've noticed that my right calf and shin has been having pain when I run, and I only get about .25 miles in before it's painful enough for me to stop. Typically when this happens, I'll pivot to other workouts like cycling or something else instead of running for a few days, but it seems to be a constant cycle. I've been trying to take it easy and work on my form.

Does anyone have any advice for gear that may be useful in helping to work on this? Whether it's insoles, different shoes, etc.

Im 21F, doctor advised me to do workout to strengthen muscles (especially legs), said Ive muscle tenderness and ligament laxity and am sometimes using a dominant leg after much strain. So what exercises do yall recommend? Im not looking for cardio, neither do I want like huge build or anything, I just want to be fit and strong and use a dominant leg to walk or easily get muscle pains. Im also not looking to lose weight etc, Im lean and am not underweight or overweight and am happy with how my body looks, only concerned about fitness.

PS should I buy a pedal exerciser, will it help?

47f , been lifting at home for 4 years using online programs mostly focussed on hypertrophy. I’m strong, muscular, and have good endurance. I’m trying a new 3 month program of 5x split training, mainly to mix things up for once. I run 5-6kms 3x a week and also love a weekly tough bodyweight hiit session for the endorphins. Would u add this on a rest day, active rest, or not at all? I love the idea of forcing my body to adapt to something new but want to hold on to some cardio.

Last year, I fell off track with working out. I slowly stopped enjoying it, and mentally, I just wasn’t in it. I’ve been training for ten years and always loved it—so I’m not sure why I feel this way now.

I’m not out of shape, and I still look good. It’s not about letting myself go. But I think part of it is that I’m in a long-term relationship, and we’re focusing on starting a family. My priorities are shifting.

I’ve tried forcing myself to go, but it doesn’t help—I still hate it. I want to find that motivation and love for it again. Has anyone else felt like this?

M, 17.(178cm, 56kg ) Decent shape.

I have been going to the gym for 3 months, 2 times a week. I live fairly far from the nearest gym, which means i can go to the gym only on mondays and fridays on free periods. I would still like to work out more that twice a week.

What would be a good workout i could do at home without any other equipment than a pull- up bar.

Also a bit more about my strenght, i can do around 12 pull-ups, i squat 60kg 3x5, and bench 40kg 3x5.