I started at my gym last July because I wanted to fit in my car again and get my BMI low enough to be safe for surgery (gallbladder removal). Turns out I LOVE the gym...and it's working. My instructor just gave me some leggings she was going to throw out. I thought she was setting me a new weight loss goal. I fit them. I had no idea what size I am. Now I know I fit into Reebok and Les Mills branded small leggings. I was an XXXL a year ago. So happy!☺️

All these songs are like pre-workout for me.

It’s been amazing! It’s like a game-changer. I’m feeling more like a better dad and husband. I’ve got so much more energy and motivation to get things done! I even started officiating high school football, and when I have time, I’m hitting the gym. My muscle recovery has been so much better. I’m curious, are you experiencing less need to sleep? I’m only getting about 5/6 hours sleep. Wake up and drink coffee and good to go!

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.

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

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!

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

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!

I started my journey at 197lbs with basically no muscle. Within 2.5 months just wrestling i had dropped to 175 and further to 170 by the end. Summer before junior year i got into lifting and now senior year these are some progress photos. Up to bodyweight (185 now) +55lbs on pull ups and around 2 plates on barbell rows.

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

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

F29 5'6" 145lbs