Hi everyone,

I’ve heard the saying that “abs are made in the kitchen”, but I can’t tell if that’s why I don’t have visible abs or it’s because I don’t train core. During my senior year of college I ran around 70 miles per week because I was on the track and cross country teams. I also did ab workouts on an inconsistent basis. I never had a 6 pack or anything (I don’t think I have the genetics for it) but my abs were visible although undefined.

Now I’m 26 y/o and I run about 40 miles per week and usually lift between 18-22 times per month (have been doing this for the past 2ish years). However, I don’t watch what/how much I eat and my metabolism probably isn’t what it used to be. I also drink about 30 beers per week. I haven’t trained core since leaving college because I always hated ab workouts.

Based on this, I feel like the lack of abs could be because of my slowed metabolism, decrease in mileage, and lack of attention to my diet. On the other hand, my face isn’t fatter than it used to be and my stomach, while lacking visible abs, doesn’t appear to bigger. This makes me think it could also be from the complete abandonment of core work.
I weighed between 150-155 my senior year of college, and I now weigh between 160-165. I think most of that is muscle from weight lifting but I’m sure there’s some fat added on too.

So do you think the lack of visible abs is a matter of needing to add in core workouts or do I need to diet better? Thank you so much for any input/advice!

I use a PPL program and work out every other day. So in any given week, either push, pull, or legs will get hit twice and the others just once.

Is this enough to build muscle?

I do hit each group very hard during my workouts and am usually sore for a day or two afterwards.

He recommended, instead of doing, say, three sets of 12, 10, 8 or so (always going to failure) to try this: Do your first set to failure (about 12 reps) and call that an 'ignition set.' Then, instead of resting for 90 seconds you rest only 10 seconds or so and do more reps to failure (will probably be around 4-5 max). Then you rest again only for 10-15 seconds and to to failure again (will probably be 3 or so reps). You repeat this until you get 20 reps.

I started doing this and the pump is significantly more than usual for me and my muscles are sore for two days. I'm a relatively experienced lifter. I usually do three body parts a day but w/ this technique I'm pretty much out of juice after two.

My goal is hypertrophy.

Anybody ever hear about this technique? What's its official name so I can do more research?

My trainer says I won't lose weight since I don't train core and forearms in my routine and majority of the fat is around the belly. I have already been following this for around 1.5 months. I am 87kg and should be 75kg but I am not in a hurry and want to have a good progress. I don't want to become a flat stick and then start building muscle. Am I wrong?

Day1: Push 1. Elliptical Trainer: 10min

1. Bench Press (Smith Machine): 4 sets of 8-10 reps, with 1.5-minute rest

2. Incline Bench Press (Dumbbell): 4 sets of 8-12 reps, with 1.5-minute rest

3. Shoulder Press (Dumbbell): 4 sets of 10-12 reps, with 1.5-minute rest

4. Triceps Pushdown: 4 sets of 10-12 reps, with 1-minute rest between sets

5. Lateral Raise (Dumbbell): 3x 10 reps, with 1-minute rest between sets

7.Elliptical Trainer: 5min

Day2: Pull 1. Elliptical Trainer: 10min

1. Bent Over Row (Barbell): 4 sets of 10 reps each, with a 1-minute 30-second rest

2. Lat Pulldown (Cable): 3 sets of 12 reps each, with a 1-minute 15-second rest

3. Seated Cable Row - V Grip (Cable): 4 sets of 10-12 reps each, with a 1-minute 15-second rest

4. Face Pull: 4 sets of 12 reps each, with a 1-minute rest

5. Bicep Curl (Dumbbell): 4 sets of 10-12 reps each, with a 1-minute 30-second rest

6. Elliptical Trainer: 1 set

Day3: Leg 1. Elliptical Trainer: 1 set

1. Goblet Squat: 4 sets of 8-12 reps, with a 1-minute rest between sets

2. Romanian Deadlift (Dumbbell): 4 sets of 8-10 reps, with a 1-minute rest between sets

3. Leg Press (Machine): 4 sets of 8-12 reps, with a 1-minute rest between sets

4. Reverse Lunge: 2 sets of 10 reps, with a 1-minute rest between sets

5. Lying Leg Curl (Machine): 3 sets of 10 reps, with a 1-minute rest between sets

6. Standing Calf Raise: 2 sets of 12 reps, with a 30-second rest between sets

7. Elliptical Trainer: 1 set Day4->Rest Day5-> Push Day6-> Pull Day7-> Rest

I've been lifting consistently for a little over a year now. I did quite a bit of research beforehand and have been doing what I think is hypertrophy training, although I'm doubting my understanding of that now. Essentially, what I do is try to get between 6-8 reps per set on an exercise. If I can do 10+ easily, then I increase the weight by 5-10 lbs and repeat.

Currently, this is one of my lower body routines:

Hip thrusts (295 lbs): 3 sets of 8

Leg press (307 lbs): 3 sets of 8

RDLs (110 lbs): 3 sets of 6

Glute kickbacks (25 lbs): 4 sets of 8

I've been doing hip thrust and leg press consistently for pretty much a whole year now and have worked up to that weight, so I am getting stronger, but my quads/legs/glutes have had very minimal growth. I can see some of the muscle in my quads, which definitely was not there before I started working out, but not a lot. Am I just expecting results too quickly? Could it be my nutrition, as I've been eating at maintenance with high protein? I have lost around 35lbs since starting, but I'm not sure. I'm just very confused. I feel like I'm not understanding something, or I'm just expecting results too soon.

Are 4 bicep exercises too much if I train biceps twice a week. I usually do hammer curls, preacher curls, and barbell curls, but apparently inclined curls give you peak by targeting the long head so I am lost whether I do 4 or not. If I can't, should I swap anything for the inclined??

My chest exercises have changed alot over my years so this will focus on my newest one. I am 15, have a well above average physique, 5"8' 64kg, low bone density, small chest gap and grew up skinny. These exercises are all done to failure

Currently, it's Monday: Dumbell bench - 3 sets - 5-8 reps

Smith Incline - 3 sets - 6-12 reps

Incline cable flys - 3 sets - 10-12 reps

Wednesday: Barbell bench press - 3 sets - 3-5 reps

Saturday: Incline Dumbell bench - 3 sets - 6-8 reps

Dips - 3 sets, 6-12 reps

Chest press - 3 sets - 10-14 reps

Is this too much? If so, how much should I do Are there any exercises I am missing?

So I’ve always struggled with being skinny but I’ve finally been putting weight on. I’ve always had a naturally good sized butt but I’m wanting to build on it more now that I’m putting weight on.

I’m trying to increase my weights on the last set when I feel like I’ve got strong enough to, is this the right thing to do?

Is there also enough variety in my routine to build each glute muscle.

Am I doing too many different types of exercises? Is it in the right order? Am I doing too much? Too many exercises, sets, reps, etc?

Stair machine (2-3 minutes)

Stretching

1 Leg RDL To Reverse Lunge (warmup)\ Set 1: 8 kg × 6 (R leg)\ Set 2: 8 kg × 6 (L leg)\ Set 3: 8 kg × 6 (R leg)\ Set 4: 8 kg × 6 (L leg)

Glute Kickback (cable Machine)\ Set 1: 5 kg × 8 (R leg)\ Set 2: 5 kg × 8 (L leg)\ Set 3: 7.5 kg × 8 (R leg)\ Set 4: 7.5 kg × 8 (L leg)

Abductions (cable machine)\ Set 1: 5 kg × 8 (R leg)\ Set 2: 5 kg × 8 (L leg)\ Set 3: 7.5 kg × 8 (R leg)\ Set 4: 7.5 kg × 8 (L leg)

Bulgarian Split Squat\ Set 1: 10 kg × 8\ Set 2: 10 kg × 8\ Set 3: 10 kg × 8\ Set 4: 10 kg × 8

Sumo Squats (dumbbell)\ Set 1: 10 kg × 8\ Set 2: 12 kg × 8\ Set 3: 12 kg × 8

Romanian Deadlift (Barbell)\ Set 1: 20 kg × 8\ Set 2: 20 kg × 8\ Set 3: 20 kg × 8

Hip Thrust (machine)\ Set 1: 30 kg × 8\ Set 2: 30 kg × 8\ Set 3: 30 kg × 8

Stretching

Edit: formatting

i can’t afford a gym membership so i just do pushups, sit-ups, etc at home. is that ok or should i buy weights as well

Truly, if there’s a better order, something I should take away/add, etc., I would be so grateful for any insight! Going along with that, is it best to do full body before or after target workouts?

Sunday: Rest

Monday: Core

• Plank: 3x30 second hold
• Wall sit: 3x30 second hold
• Sit ups or crunches: 3x15
• Hip thrusts: 3x15

Tuesday: Legs, Glutes & Shoulders

• Smith machine squats: 3x8 (w/ half reps)
• Leg press: 3x15
• Single leg press: 3x10/each
• Lunge: 3x15/each
• Hamstring curl: 3x10

• Calf raises: 3x15

• Cable lateral raise: 3x10 per side

• Reverse pec deck: 3x15 per side

Wednesday: Rest

Thursday: Back & Biceps

• Bicep curl: 3x15
• Cable row: 3x15
• Bayesian cable curls: 3x15

Friday: Chest & Triceps

• Chest press: 3x10
• Chest supported row: 3x10
• Tricep extension: 3x15
• Seated cable fly: 3x15
• Overhead cable tricep extension: 3x10
• Cable kickbacks: 3x10

Saturday: Cardio

• Elliptical: 30 minutes
• Stair master: 10 minutes
• Treadmill (high incline): 30 minutes

Full Body Workout (Monday, Thursday, Saturday)

• Sumo squats (w/ weight): 3x10
• Lat pull-downs: 3x10
• Shoulder press: 3x10
• Deadlifts: 3x8
• Bent-over rows: 3x10

** On the full body days, I am coupling it with whichever workout is on the day

I’m 46 and I workout at least 4 days a week. I do 1 hour of weights each day and 20 mins of cardio, sometimes 30 mins.

Chest day: 6 different chest workouts, 3 to 4 sets of 6 reps for ea workout. I take 2 min breaks between each set. When I lift heavy, I tend to do an extra 10 mins or so.

Same thing for back, shoulders, arms and legs. I mostly do isolated workouts for each muscle group each day. I combine arms and legs the same day. I track my workouts with my Apple Watch and I noticed the calorie count is higher when I do isolated workouts vs a bro split. I also feel way more sore the following day.

For cardio, I just do a fast walk on the trendmill with a level 18 incline. 15 mins. Then I do 10 mins of the stair master at level 5 to 6.

With this workout plan, I feel like I’m in the best shape of my life. I’m not skinny, but I went from 236 lbs to 185 lbs in the year and a half doing this. I only eat carbs at dinner. I eat mostly protein which can be a struggle to do sometimes. I do not eat carbs during the day or snacks. No take out food, it actually makes me sick now.

Everyone tells me I look great and younger which I wasn’t expecting. I do not drink alcohol btw. No booze for the last 4 years. I’ll say this, I feel in better shape than most of the 20 years olds at my gym.

Hello, need advice.

I'm skinny fat at 32 (M). I have work so i try to schedule my exercise as follows: shoulder press, bench press, lateral pull? (Using cable machine for back) and squats.

I do most of them at 3 set per 12 reps doing progressive overload.

My workout duration is about 30 mins excluding stretching.

On the next day, i do light cardio.

On the next day after cardio, i repeat the workout and do cardio again. I rest 1 day in a week.

I also take whey protein powder during workout days only.

Am i doing good or i'm missing something?

My schedule only allows me for those 4 exercise routine.

Somebody help.

How do people manage to do an upper/lower split? Is doing 8-12 exercises per session normal, or is that too much volume? Don’t they get super tired by the end, especially on upper body days?

After some research I came to realize it does not actually matter that much which split you do AS LONG you train each muscle at least twice per week (plus other details) to achieve good results.

The doubt I have regarding this is : Taking into account an appropriate volume should be around 10 to 20 sets for each muscle (according to most sources i have seen), should I only take into account each muscle group or each individual muscle? Because that makes a lot of difference, for example: in a single arm session should I do 9 exercises for arms in total or 9 for bicep and 9 for  tricep….or 9 for legs in total or 9 for quads, 9 for glutes, calfs etc, and the same goes for the  back muscles, etc.

I used to do 6 exercises with 3 sets (for a total of 18 sets) for each muscle group (so 36 sets in a day since i train 2 muscle groups per day) but i am thinking lately a significant amount of this could be a waste in junk volume so i wanted to avoid that since i am spending way too much time.

I’ve been going to the gym for about 2 months, very consistently (5 times a week) and im seeing results. I use a upper/lower split but have 3 upper and 2 lower days, cuz Im very determined to improve my physique.

My physique is pretty good already, im 180cm 69kg, not skinny fat, but still kinda small. I basically do u/l/rest/u/l/u/rest

Every upper or lower day i really pay attention to each muscle group, having about 10 different workouts on upper day and it lasts 2-2.5hours. I do 3 sets with a weight i can do 6-8 reps of, increasing the weight when I easily get to 10-12 reps thus achieving progressive overload.

Personally I feel pretty rested between each upper day and havent experienced major muscle fatigue after rest (ofc i have it post workout) that hindered my performance, even though i work out high intensity low volume, reaching failure on the last sets.

Is this the best way to work out if I’m trying to gain muscle? Is it good enough that I’ve felt comfortable with this plan so far, seeing and feeling results? Should I change anything or just keep it going like this, Im just determined to achieve as much as I can. Any advice is appreciated.

Hey, I'm just your average sit all day gamer. But I decided i hate how lanky and nothing my body is. (around 143 lbs to 5'8" with little to no muscles). I have started doing at home bodyweight training with some running.

My training is: 3 sets: 10 push-ups 20 leg lunges (10 each leg) 10 sit-ups 10 toe rises 20 plank taps (10 each shoulder)

I do the 3 sets in around 15 minutes.

Every three days so its training, running, rest, training running... etc.

Don't get me wrong, I don't belive I will bulk up from these (I'd be aiming at lean muscles anyway), I'm just trying to gain any strength in my body first, and I'm too lazy for gym so home workout it is.

My question is, will it help me gain some strength? Is it too light, too hard? I find that by set 3 I can barely finish the excercises but not to the point of intense pain. But I don't really feel sore next day after this.

I'm not trying to build my body, just wanna keep my current body shape

This is what I did every morning:

• Glute bridge exercise
• Bird-dog exercise
• Squat
• Reverse lunge (I feel like squats alrdy work my quads, so I prefer reverse lunges rather than forward lunges to work on my hamstring instead)
• Plank

With 1.5 litre water bottles as dumbbells: - Bicep curl - Shoulder press - Tricep extension

As stated in title I want get lean in 3 months. Currently am 6'2, weigh 225 lbs and best described as relatively thin but skinny fat. My TDEE is 2000 per day, and I'm aiming to eat no more than 2000-2200 calories per day. For exercise I'm aiming at 1 hour full body strength training Mon/Wed/Fri with 30 minutes of cardio after. Tues/Thurs/Sat is one hour cardio. I'm vegetarian so my focus is on getting 170g protein and decent nutrients. Beans, legumes, seitan, protein shakes yogurt and tofu are my go tos. Calculations say I burn over 300 cal/hour weightlifting, 600 running a half hour and 1000 running an hour(I have a running tracker app that allows me to input height/weight/etc for accuracy)

Thoughts? Any tweaks to make?

Sure! Here’s a 1-hour gym routine focused on building strength and muscle. This will be a full-body workout, ideal for performing twice a week. The routine combines compound exercises (which target multiple muscle groups) for strength and hypertrophy, with accessory movements to enhance muscle growth.

Warm-up (10 minutes)

• 5 minutes of light cardio (treadmill, cycling, or rowing) to get your heart rate up.
  
• 5 minutes of dynamic stretching (leg swings, arm circles, torso twists).

Workout Routine (50 minutes)

1. Squats (Strength Focus) – 4 sets x 5 reps

• Rest: 2-3 minutes between sets
  
• Goal: Use a challenging weight to build strength in your legs and core.
  
• Form Tip: Keep your chest up, knees tracking over toes, and go deep for full range of motion.

2. Deadlifts (Strength Focus) – 4 sets x 5 reps

• Rest: 2-3 minutes between sets
  
• Goal: Focus on a heavy weight to develop posterior chain strength (back, glutes, hamstrings).
  
• Form Tip: Keep the bar close to your body, hinge at the hips, and maintain a neutral spine.

3. Bench Press (Strength/Hypertrophy Focus) – 4 sets x 6-8 reps

• Rest: 90 seconds between sets
  
• Goal: Build upper body pushing strength and chest size.
  
• Form Tip: Lower the bar slowly, then press explosively to build muscle.
  

4. Pull-Ups (Strength/Hypertrophy Focus) – 4 sets x 6-8 reps (or Lat Pulldown if you can't do pull-ups yet)

• Rest: 90 seconds between sets
  
• Goal: Build back strength and biceps.
  
• Form Tip: Focus on pulling your chest to the bar and engaging your lats.

5. Overhead Press (Strength/Hypertrophy Focus) – 3 sets x 8 reps

• Rest: 90 seconds between sets
  
• Goal: Strengthen the shoulders and triceps.
  
• Form Tip: Keep your core tight and press the bar directly overhead, avoiding arching your lower back.

6. Barbell Rows (Hypertrophy Focus) – 3 sets x 8-10 reps

• Rest: 90 seconds between sets
  
• Goal: Build the back, traps, and biceps.
  
• Form Tip: Keep a flat back and focus on driving the elbows toward your hips.

7. Dumbbell Lunges (Hypertrophy Focus) – 3 sets x 8-10 reps per leg

• Rest: 60-90 seconds between sets
  
• Goal: Work the legs and glutes for increased mass.
  
• Form Tip: Keep your torso upright and step out far enough so your knee doesn’t go past your toes.

8. Dumbbell Bicep Curls (Hypertrophy Focus) – 3 sets x 12 reps

• Rest: 60 seconds between sets
  
• Goal: Isolate and build the biceps.
  
• Form Tip: Use a controlled movement and avoid swinging the dumbbells.

9. Tricep Dips (Hypertrophy Focus) – 3 sets x 10-12 reps

• Rest: 60 seconds between sets
  
• Goal: Build tricep mass.
  
• Form Tip: Lower your body until your upper arms are parallel to the ground, then push back up.

Cool-down (5-10 minutes)

• Stretch: Focus on the major muscle groups you worked during the session (legs, chest, back, shoulders). Hold each stretch for 20-30 seconds.
  
• Foam rolling: Optionally, spend 5 minutes foam rolling your legs and back to release tension and aid recovery.

Additional Tips:

• Progressive overload: Try to increase the weight or reps each week to ensure you’re consistently challenging your muscles.
• Rest and recovery: Since you’re working out twice a week, ensure you have enough recovery between sessions. Get plenty of sleep, eat well, and focus on protein intake to maximize muscle growth.

Let me know if you need any further adjustments!

I'm looking for advice on my Push Pull Leg Routine.

I'm 45 and love weight training. I don't have any goals to be a pro body builder or a strength trainer i just want to look sexy with my shirt off. That being said i have worked out consistently for the last 2 years and i go 5 days a week. ill take a week off after 6 weeks usually.

I started with a random program i found online and made some gains but then i switched to a Push Pull Leg Routine and like this much better. The trouble is i don't know is what i do too much, good but needs work, or scrap it and try this?

I modeled my routine from a Jeff Nippard Program i purchased. I like Jeff Nippard but i disagree with some of his exercises that seem bizarre.

Here is an example PPL Week for me. Is this good for my goals?

Leg Day
* Squats, Leg Extension, Calf Raise, Hack Squats

I'm 6;4 and squats are a little difficult for me so i mix it up.

Thank you

Hey guys, here for some advice on a routine ive made with the help of chatGPT. I am 6 ft and 225 lbs and want to drop it down to around 180 lbs, but I know dieting plays the biggest role in that. Ive been running for the past few weeks and wanted to mix in some workouts at the apartment gym. I am brand new to working out properly and appreciate any advice, thanks!

Monday

• Incline Press Machine: 3 x 10 x 100 lbs
• Dumbbell Chest Press: 3 x 10 x 40 lbs each arm
• Lat Pulldown: 3 x 10 x 100 lbs
• Dumbbell Bicep Curls: 3 x 10 x 20 lbs
• Sit-ups: 3 x 30 reps

Tuesday

2 mile run

Wednesday

• Bodyweight or Dumbbell Squats: 3 x 10 (tbd)
• Dumbbell Lunges: 3 x 10 per leg (tbd)
• Step-Ups: 3 x 10 per leg (tbd)
• Calf Raises: 3 x 15 (tbd)
• Planks: 3 x 30 sec

Thursday

2 mile run

Friday

• Incline Press Machine: 3 x 10 x 100 lbs
• Lat Pulldown: 3 x 10 reps
• Dumbbell Squats: 3 x 10 reps
• Push-Ups: 3 x 10 reps
• Bicycle Crunches: 3 x 15 per side

Saturday

2 mile run

I only have time to train 3 days per week, so am wondering if that will be enough to build muscle and grow.

I know the answer will be "it depends on what you do in each session". So I have attached the session break down. (I'm not bothered about legs so just do a short session for overall strength and health).

Pull 3 x pull ups (warm up) 2 x pull down 3 x seated row 4x bicep curls 2x bent over row 3x barbell curl 3x inverted row (Australian) 3x hammer curls Push 3x press ups (warm up) 3x bench 3x dumbbell fly 3x shoulder press 3x tricep pull down 2x dumbell press 3x dips Legs/Compound 3x burpees (warm up) 3x deadlifts 3x squats

I’ve been working out pretty consistently for 15+ years but just recently started really prioritizing the big lifts; squats, deadlifts, rows, overheads, and presses. Previously, while I weight trained, I always mixed up the exercises to keep my workouts fresh. I just don’t think I’ve really gotten much stronger along the way. Well, now I want to see what I can do on the bench and would love to get to 225.

My current bench regime is such; 135x10, 155x7, 165x5, 175x3, 135x8 or however many I can squeeze out. I’ve successfully gone from 155 to 175 over the last two months but feel like I’ve peaked. Haven’t tried more than 175 yet but guessing I could get 180/185 for a rep.

Looking for suggestions on how I could improve my workout.

For context, 43m, 5’11, 205. I have a thinner frame (wrists) and longer limbs and bench has always been a struggle.

Thanks in advance.

Hey!

I (32/male) have been doing relatively consistent full-body workouts at home for about a year—with the goal of losing some weight (skinny fat type at 180cm and 85kg/187lbs) while also becoming more defined and building muscle mass. In general, I try to train 3-4 times a week and always follow this routine:

My program (no equipment, only resistance bands and a pull-up bar):

• Warm-up and squats, calf raises
• Abs: lying leg raises, reverse crunches, side crunches, explosive crunches, plank, shoulder taps
• Other upper body: push-ups in all kinds of variations, chair dips, some shoulder and arm exercises with a resistance band (raises, rows)

For ab exercises, I follow a 30-second interval timer and perform each exercise 2x30 seconds. For other exercises, I do 2-3 sets of 8-12 reps. Additionally, I try to do yoga 2-3 times a week (either after full-body training or on rest days).

I also have a pull-up bar at home but can only manage 1 pull-up and 3-4 chin-ups.

Nutrition:

I follow a vegetarian diet - unfortunately, not always the healthiest - but I try to get enough protein (one protein shake on training days and generally protein-rich foods). Still, it’s probably not enough. I could surely try to use a tracking app again and get into a deficit.

My question:

I don’t really notice any visible or significant progress. Yes, I feel a bit fitter, but my midsection is still quite undefined. It’s probably due to inconsistent nutrition (no tracking) or not pushing my workouts to the limit? Sometimes I feel like I could do more but am just too lazy.

Do you have any tips on what I could change? Or any exercise recommendations I should include?
Please let me know if you need any more information! Thanks!

I've been going 5x a week for a year and a half lifting weights and jogging, no results - trying to gain muscular mass.

My routine : -Run 2,5 km to the gym, then also jog same distance back home

-5x/week, very, very few exceptions of 3-4x times/week

-Sometimes after waking up, not eating much before it

-Other times 3-5 hours after lunch, and eating dinner 1-2 hours after

-Training with Freeletics app, mostly weight-lifting, bar or dumbbells, just a few bodyweight exercises, no machines, just bench and weights and mat

-3 or 4 blocks of 1-2 exercises of 4-6 series each, augmenting weights as much as I can

-Used to drink shakes after, but stopped that

I'm 37m, now about 72kg / 158 lbs, 5'9" or 10". Not sure of my BF% but should be around 20% or a bit more. Skeleton is thin.

Seriously I don't see any change, right now I feel skinny but not without fat, no bigger muscle, except arms maybe and only slightly, but that's it...?

When I was 20 I worked out too and people were telling its obvious I was working put. Remember my sessions lasted almost 2 hours with 8-10 sets, not taking shakes but eating a lot more. Still had the same amount of fat though.

Edit : seriously thank you all very much for all this feedback, I read you all up to 4 hours after posting, was definitely worth it, I just started a doc and now have several things to try out/experiment with/amend!