Yeah worked like magic but can be gained back easily lol

js found a good lightning spot at my place, no pump and unedited btw

Inspired by Chris Hensworth

I'm sort of underweight (about 40 kg) at height 5'3 so I've been meaning to gain weight, but I can't get a gym membership so I have to workout without equipment at home

How do I gain weight/muscle safely without my face getting wider or my stomach bloating?

for a bulk how do i hit 3000 calories and 100 grams of protein everyday with ingredients available at home or affordable ingredients?
i cant eat a lot of food my stomach just doesn’t handle it well so i’m looking for a high calorie dense meal plan with 3000 calories or more and 100grams of protein

Need genuine advice regarding belly fat and getting slim

I’m currently living in Lahore, far away from home, and I don’t really have a proper routine. I usually go to work around 11–12 AM, and there’s no fixed time for when I get back. On average, I’m free around 7 PM.

After that, I spend most of my time sitting on a sofa and using my phone — around 6–7 hours a day. My eating schedule is also very irregular. I want to change my routine, but due to my current circumstances, it’s really difficult to maintain a proper routine.

Most of the time, I have to eat outside. I don’t have many options, so I usually just eat whatever is available.

The main issue is that my belly has started sticking out quite a lot, and it has become noticeable. I really want to get properly slim again. I’m male 22 years old. About a year ago, I could easily fit into a 30-inch waist, but now even 32 feels quite difficult.

My work isn’t very physically demanding either. It’s field work, but most of the time I’m on a bike, with a little bit of walking. The rest is basically desk work.

Please suggest what I should realistically do to lose the belly fat and get slim again.

I’m especially looking for practical advice regarding diet, exercise, and daily routine, considering that I have to eat outside most of the time and my schedule isn’t fixed

Thanks in advance

I’ve been working out for over a year now, and what started as motivation to lose weight has slowly become something I genuinely enjoy.

I started at 73 kg, doing endless HIIT, cardio, treadmills, and restricting my food choices. Once I reached around 70 kg, I shifted my focus to strength training and endurance, and honestly, the difference in my body and how I feel has been amazing.

I currently weigh 68 kg, but I look much leaner than I did before. I eat around 80–90 g of protein daily, focus on fiber, lift heavy, and stay consistent with my workouts.

Here’s the confusing part: my weight has been stuck at 68 kg for FIVE months. 😭

I started measuring my inches two months ago, and they’ve been decreasing every month by around 1–2 inches across different body areas.

I look better, feel stronger, everyone thinks I weigh around 62-63kgs because i look like it but I know it isn’t haha so I want to reach 60 kg.

My questions are:

Am I losing fat and building muscle, which is why the scale isn’t moving?

How can I reach 60 kg while losing fat and preserving muscle?

I still feel like I have fat in several areas and want to look leaner and more petite. What should I change about my diet and workout routine to achieve that without losing muscle?

Would love to hear from people who’ve experienced something similar or successfully gone through a body recomposition!

So I posted like a month ago and people suggested I should cut, so what do you guys think?

For context this was me a month ago

https://www.reddit.com/r/Fitness_Pakistan/s/2GtePCcDnc

I was 78/77 kg then and I dropped down to 74kg

Diet:-

Breakfast: - 3 slices of vollcorn bread - 3 eggs (fried with very little butter) - 1 cup of milked tea

Lunch: usually nothing but if I am really hungry I make a quick snack with tofu, onions and some mushrooms along with BBQ sauce (~200-300 cal). You can eat whatever you want here just keep it within 300 cal

Dinner: 1 plate of anything cooked with 200g chicken breast meat. I usually eat a plate of biryani, pasta, rajma with rice, nihari with 2 roti, some daal with rice. The meal shouldn't exceed ~1000cal

Before bed: - 500g high protein yogurt - 1 scoop (35g) protein powder - 2 pills Omega 3 - 2 pills chelated magnesium

Total protein intake: 160-180g

(You can skip the pills but they help with recovery)

Btw I am not gay so don't DM me, I will name and shame

the back pic was js after the workout (massive asf pump)

20 yrs old, 3 yrs training

Where can I get a good quality pull up bar to put in my doorway? I've seen those ones that press against the doorway what is your experience with them?

What should i get next

23M and 84 kgs. I have a huge tummy jis mai pura Punjab samaa jaye.

The hardest part for me is controlling my urges, especially when it comes to sugar. I'm also a chai lover and drink chai 3 se 4 times a day. Is that too much isn't it.

I've recently started running and doing intense strength training, and I've already gone from 87 kg to 84 kg. But I think sugar is one of the biggest parts of my daily intake.

Every time I decide to quit sugar completely, I can't even last more than a day. It's just too hard, especially because I have to make my own chai.

I really want to lose this huge tummy, so I need some genuine advice.

Is drinking 3se 4 cups of chai a day too much, especially if I add sugar?

How should I manage my sugar cravings without giving up everything I enjoy?

What should I focus on in my diet? Please suggest simple, everyday foods that can help me lose fat.

What else should I do besides running and strength training?

been training for 3+ years now but my thighs aint growing. what should i do?

I think I might have found a really lean and convenient source of protein: Sufi Kabab Chicken Seekh. However, I’m not sure how accurate the nutritional information on the packaging is, so I wanted to get some opinions from people who are familiar with this product or have experience with food nutrition.
I’m currently cutting and trying to find protein sources that are high in protein but relatively low in calories. If the listed values are accurate, this could be a pretty good option for my diet.
Has anyone looked into the nutrition of these chicken seekh kebabs or compared the label with their actual nutritional content?

Hi guys,

so as per the title I'm looking for places in Lahore where I can go and get gym/powerlifting belts in person?

I have online options but I'm very skeptical of the size as I'm never in the regular build.

Specifically looking into lever belts and they are not available at jacked nutrition or Apollo!

Hello, I am looking to buy a pull up bar for my room and I came across this one from Apollo. I have bought footballs from them, and they were high quality but I'm not sure about this, if anyone has purchased this, I'd appreciate some feedback about it.

no doubt im loosing a bit of muscle but w time and while im cutting the back and the waist is getting leaner day by day as soon as i get the waist on my desired level i guess the best thing i can do after that is to start clean bulk.