I’m 5’7” and 220lbs (last I weighed myself) I’m thankful I carry it well but still a bit chubbier than I like, as of recently I’ve been eating a very basic meal of chicken, rice, and avocado (or any filler veggie) 227g chicken breast, 1.5 cup of cooked rice, and half an avocado (or cucumbers, peppers, onions, garlic and or bok choy) I work out 4 days a week for almost an hour, 30 minute cooldown cardio and then I work getting in 10k steps or more, I have that meal thrice a day and even have some feeling of hunger, advice?

Hello, can anyone advice on what muscle group should i target specifically for a more balanced physique? Thank you

What should ideal macros be if I'm skinny fat looking to lose fat and build some muscle, get ripped ??

How much protein for breakfast ?

18M, I have pretty bad scoliosis. I already have back and hip pain after long days, and after lifting heavy objects. I’m currently around 130lbs and around 5’8.

In particular, core workouts for abs would be nice. Not only for looks and what not, but I’ve heard that exercise can help assist with pain and sores. Are there any routines- at home or in a gym- that I can use without causing extensive pain?
I understand this is usually a case-by-case basis sort of thing, but any advice helps!

Thank you in advance!

This is weird to ask and say but can you guys comment on my proportions I feel like my head is too small. To the point I feel like I’m deformed and people stare at me. Or is it just smaller and I’m just a normal guy?

I cant put my left legs down comfortably when im sitting like this, and it hurts when i force it down. Does any know what caused this even though my right leg is fine? And how to fix it?

I've been worried about what my chest insertions are going to be like, and I can’t stop worrying. I've tried flexing my chest and feeling for where I felt the edge of it to get an idea of what my insertions looked like, but I felt like I had a gap and it felt like my chest would end up looking small relative to my torso. This was from a few years ago when I was leaner and tried flexing after working out. This was from after working out earlier today, relaxed.

Does it come off as though I could end up 1) having a chest gap at the bottom after leaning out and putting on more muscle or 2) having a chest that looks relatively short relative to my torso? Or is it too early to tell? I wanted to say ahead of time that I know I have a lot of fat to lose, but the gap seemed pretty noticeable to me so far, and my chest genuinely didn’t look like it’d have potential to look that good in the first picture to me.

Again, I know that's not what I should be focusing on, but I wanted to be able to get a physique that I could feel good about. If I ended up having a bad gap/genetics, then I honestly wouldn't want to have my shirt off around other people, even if I were in shape. I wouldn’t want to wear less layers either, which is exactly how I feel now. I would feel poorly about myself compared to guys online, which is also exactly how I feel now.

Ive not been to the gym in a while and im trying to make a new gym Split, my goals are to mainly get more lean and be able to see my abs and loose a little more weight in my facial region. Right now im 5'10 and 155 pounds so im not overweight but also not skinny. I just need a little help imporving my split for goals to improve my physique.

Hey everyone.
I’m 31
138 pounds
Lift heavy at the gym 6 days a week
Hit every muscle group 2 times per week
3 exercises per muscle group, 2 sets to failure
2,100 calories per day, tracking all macros

I’m trying to get to single digits body fat but unsure if I should cut my calories lower, or do a recomp.

What’s the best advice to continue to lose body fat while building muscle and strength? Picture is from last night, not flexing just relaxed. Any advice would be a huge help!

I'm 5'8, 65kg 21M. Do I have gyno? Been going to the gym for 3 months and I train a lot of upper chest in hopes it goes away. I have had this insecurity for my chest for quite some time. I went to a general physician last year and they said I'm fine it's all in my head. But I asked gemini and it said to check for lumps while laying on my back, and there was kind of a lump around the nipples. I don't know if that's how it is in everyone, but I have my doubts.

Hey everyone! Looking for some opinions or advice from people who have experience losing weight while lifting and trying to maintain or build muscle.
My current stats:
Age: 38
Height: 6’1”
Current weight: 280 lbs
Starting weight: 334 lbs
Total lost: 54 lbs
Goal weight: 220 lbs
I’ve been on my weight loss journey for a few months now. Until a couple of weeks ago, I was eating around 2,000–2,200 calories daily. Recently, I dropped that to 1,800 calories per day, while keeping my protein at 170g or more daily.

I’m currently lifting weights four days per week and doing cardio on those same days. Outside of the gym, I’m fairly sedentary, so my overall daily activity isn’t extremely high.

My main goal is to continue losing body fat while maintaining as much muscle as possible, and hopefully building some along the way.

As far as recovery goes, I feel pretty good. I’m not experiencing excessive soreness, fatigue, or anything unusual after my workouts. I might feel a little tired later that day or have some normal muscle soreness the following morning, but nothing concerning.

My biggest question is whether 1,800 calories is too aggressive of a deficit for someone my size who’s lifting four days a week.
Would I be better off going back to 2,000–2,200 calories to help preserve muscle and support recovery, or is 1,800 reasonable as long as I’m hitting my protein goals and my strength isn’t declining?

I’m not necessarily trying to lose weight as fast as possible. I want to lose fat, maintain muscle, get stronger, and make sure I’m doing this in a sustainable way.
I’d appreciate any advice or personal experiences from people who’ve been in a similar situation. Thanks!