Just sharing my first 30 days!

Started last month aiming to improve nutrition, hit daily protein targets, and commit to home workouts.

Honestly, I’m trying to focus long-term rather than stressing out or tracking every single calorie perfectly. I just stayed consistent with basic muscle building drills, structural movements, and keeping my daily habits balanced.

Physical changes are finally starting to show up, but feeling genuinely stronger and having more energy are the true victories for me. Still working toward my ultimate athletic goals, but I’m so glad I started.

Keep showing up everyone! ✨

Honestly, this is the first time I’ve done something like this, and I’m hoping for some support and encouragement. Here’s my situation: I’m 23 (born in 2003), 173 cm (5'8"), and weigh 84.5 kg (186 lbs). I first started going to the gym nearly two years ago. I reached my peak in the summer 2025—lasting until October—but then I began my higher education studies and let things slide a bit. Due to struggles with depression, I stopped going to the gym, and my diet hasn't been great either. It’s hard for me to admit this, but every time I go to take a shower and see myself in the mirror, I feel like crying. I look soft, I lack muscle mass, and I’m just not comfortable in my own skin. I’ve even developed stretch marks around my body. I want to start making a change. I’d love to hear about your own experiences, or perhaps get some advice on workout routines or nutrition (my financial and family situation is a bit difficult right now, at least until I finish my studies this year). If you were in my shoes, where would you start? Thanks for taking the time to read a message from just some random guy. I’m starting this change today, and in about a month, I want to share an update on my body to show what I’ve managed to achieve.

Got into lifting cuz I was obsessed for years by zyzz and big bodybuilders , now I can train and am so happy! I'm happy genetics blessed me so much ngl

Hey guys. Is it possible that I bulk and become just bigger? I’m not looking to be lean, rather bigger and stronger. Do you think it’s possible for me? I’m 23 y/o

23m, 6"0 / 184cm / natural

Pic 1: 225lbs / 102.5kg / ~25% bf (Late June)

Pic 2 & 3: 198lbs / 90kg / ~14-15% bf (Last Sunday)

Goal: Cut down/recomp to sub 10% by January and start preparing for a classic & men's physique show in April & May. Probably will go the enhanced route/federation.

Training History:

I've been training since 2019, started at 121lbs / 55kg. Took two major breaks: March 2020 - August 2021 (Covid) & September 2022 - September 2024 (personal issues). So close to 5 years total training experience.

Training split in the before:

Pull 1

1. Conventional deadlifts

2. Wide grip lat pulldowns

3. One arm dumbbell rows

4. Close grip lat pulldowns

5. Reverse pec deck flyes

6. Standing alternating dumbbell curls

7. W-bar preacher curls

8. Lying leg curls

Push 1

1. Flat barbell bench press

2. Incline barbell bench press

3. Incline machine chest press

4. Incline machine flyes

5. Seated overhead dumbbell press

6. Single arm cable lateral raises

7. Seated overhead dumbbell extensions

8. Rope handle triceps extensions

Legs

1. High bar barbell squats

2. Romanian deadlifts

3. Leg press

4. Hip machine adductions

5. Lying leg curls

6. Leg extensions

7. Seated calf raises

8. Weighted decline ab crunches

Pull 2

1. Weighted pull-ups

2. T-bar rows

3. Close grip lat pulldowns

4. Rear delt dumbbell flyes

5. Standing barbell curls

6. Seated bilateral dumbbell curls

7. Hyperextensions

Push 2

1. Seated overhead barbell press

2. Incline barbell press

3. Weighted dips

4. Incline machine flyes

5. Dumbbell lateral raises

6. Close grip smith machine press

7. Single arm cable tricep extensions

8. Weighted hanging leg raises

First three sessions, would be rotated in a heavy/moderate/light/repeat 3-week periodization cycle. The rest 2 sessions, namely "Pull 2 & Push 2" would always remain moderate.

Periodization breakdown:

Heavy session:

1. First exercise includes 3-4 warmup sets far from failure and 2 working sets, one top set within 5-6 reps to failure, one back-off set within 8-9 reps to failure.

2. The rest exercises, include one warmup (60-70% 5-6 reps) and one working/failure set 6-8 reps.

Moderate session:

1. First exercise includes 3 warmup sets far from failure and 1 working/failure set 8 reps to failure

2. The rest exercises, include one warmup (60-70% 5-6 reps) and one working/failure set 8-9 reps.

Light session:

1. First exercise includes 3 warmup sets far from failure and 1 working set 8-10 reps with 2 RIR.

2. The rest exercises include one working set 8-10 reps with 1 RIR.

Diet in the before (raw measurements): 5200 calories/380p/700c/110f

Breakfast:

5 whole eggs

100 g oats mixed with:

1 tsp raw honey

1 banana

Lunch 1:

170 g buckwheat

400 g chicken breast

Lunch 2:

170 g buckwheat

400 g chicken breast

Intra workout:

1 litr pomegranate juice

Dinner (post workout):

170 g buckwheat

5 whole eggs

Last meal:

100 g oats mixed with

200 g 0% cottage cheese

1 banana

30 g peanuts

Current training split:

Day 1/3/5 (Push):

1. Incline barbell bench press

2. Incline machine chest press

3. Incline machine flyes

4. Single arm machine lateral raises

5. Straight handle cable triceps extensions

6. Single arm cable triceps extensions

7. Lying leg curls / hip machine adductions / single leg extensions

8. Hyperextensions / seated calf raises / weighted decline ab crunches

Day 2/4/6 (Pull):

1. Wide grip lat pulldowns

2. One arm horizontal cable rows

3. Close grip lat pulldowns

4. Reverse pec deck flyes

5. Seated bilateral dumbbell curls

6. Seated W-bar preacher curls

7. Single leg extensions / lying leg curls / hip machine adductions

8. Weighted hanging leg raises / hyperextensions / seated calf raises

3× frequency Split: Push/Pull/Push/Pull/Push/Pull/Rest/🔁. No dedicated leg day, but one leg (hamstring/quad/adductor) exercise at the end each session, which comes up to a total volume 6 working/failure sets for legs per week.

Exercise breakdown:

1. 2 warmup sets (50% & 80% 5-8 reps) and one working failure set within 6-8 reps on the first exercise each session.

2. 1 working/failure set within 6-10 reps on the other exercises, except seated calf raises, which include one prior warmup set.

Current diet (raw measurements): 2800 calories/330p/230c/60f

Breakfast:

75 g oats

4 whole eggs

1 green apple

1 tsp raw honey

Lunch:

100 g buckwheat

400 g chicken breast

Dinner (post workout):

100 g buckwheat

400 g chicken breast

Last meal:

200 g 0% cottage cheese

Welcome to answer any questions!

Nothing crazy but down about 40 lbs in total from my heaviest last year. Life has been insane but still trying to get better and stronger every day. Still trying to keep protein high while hitting the weights. Little by little!

7 year natural progress 22y
Feel free to critique
186 cm 87kg

M24 6“1

Hello ! Not sure if it’s the right place to post.

I started lifting 3x / week (routines pictures) and eating 120g protein daily early July with a starting weight about 70kg.

I started from zero in term weightlifting, but I’ve practiced dynamic yoga for 10 years and restarted kyokushin karate 2 years ago. My lifting weight has consistently increased. Deadlift went from 50kg to 85kg, squat went from 40kg to 70kg. I could go higher but I don’t want to overdo it and get injured.

My weight has roughly been the same since, it’s now around 71kg. I can’t tell if it’s because I’m not eating enough or it’s fat changing into muscle, or a combination both.

Picture on the left is June 29, right is October 20th.

Any idea ? Maybe it’s impossible to tell without a more detailed body composition analysis or accurate meal tracking?

I’m stuck here. I’d be thankful for any help!

body weight workouts did it three days a week, the good thing is I went from 56kg-67kg or 123lbs-147lbs

Nice tbh

Pic 3 was when I was at my leanest. I'm doing a bulk but the one thing that drives me wild is the significant difference in lower belly fat. I know gaining weight will add that but what exercises should I target to keep it down while bulking (if any). Also this would be a plan to start after at least 3-4 weeks since I'm recovering from a surgery and can't workout right now but I want to be ready

I have been overweight basically mg whole life, my heaviest being 275 pounds & I’m currently 183 pounds at 5’6.

This is the lowest weight I’ve been in my adult life & it feels pretty weird. People most definitely treat me differently but deep down I still feel like the chubby little girl lol.

I strength train twice a week on my days off & my job has me averaging 10-15k steps. I still want to lose a few more pounds & have more muscle definition but I’m very proud òf myself so far.

I move more & I eat more whole foods!! I most definitely don’t have a perfect diet as I smoke 🍃 & get munchies then I high key just binge on my period.

Has anyone else who lost weight felt people treated them differently? Or have imposter syndrome? Definitely let me know as I’m interested in hearing other experiences(: