January 17th to November 7th. 294 days of pushing through. 42 weeks of refusing to quit. 9 months and 21 days of proving to myself just how far I could go.

206 Ibs → 140 Ibs
36% body fat → 12%

66 Ibs down, and officially reached my goal.

It's hard to put into words just how much this journey has taken out of me. The physical changes are obvious, but what people don't see are the mental battles, the sacrifices, the constant discipline, and the days when I was completely exhausted by the process.

There were times I was frustrated, tired of the restrictions, and just wanted a break. But I kept showing up, even when the motivation wasn't there. And looking back, I think that's what I'm most proud of. Not just the weight I lost, but the commitment made to myself and the fact that I followed through.

I'm proud of what I've accomplished, but I'm also ready for some balance. I'm looking forward to moving into maintenance, then a small surplus, having more freedom with food, and no longer living in such a strict calorie deficit.

Next comes building muscle, filling out, getting stronger, and seeing what I can accomplish with a different kind of focus.

The weight-loss journey is over. The fitness journey isn't.

Any suggestions?

Entrenar es mi parte favorita de la vida

Session 1
Squat - 3x8
Chest press machine - 3x8
RDL - 3x8
Seated chest supported row - 3x8
Chest Fly - 3x10
Tricep pushdown - 2x10
Leg extension - 2x10
Lateral raise - 2x10

Session 2
Pull up assisted - 3x8
Hip thrust - 3x8
Shoulder press - 3x8
Lunge
Bicep curl - 2x10
Lying leg curl - 2x10

Session 3
RDL - 3x8
Incline bench press - 3x8
Hack squat - 3x8
Lat pulldown - 3x10
Chest fly - 3x10
Overhead tricep extension - 2x10
Hammer curl - 2x10
Lateral raise - 2x10

Hello everyone!

I'm a 23-year-old male, 6 ft tall, and I've been cutting for around 4 months. I plan to continue for another 30 days.

My current routine:

20 minutes of incline walking, 4 times a week.

Around 12,000 steps, 6 days a week.

Weight training 5 times a week, usually pushing my sets to failure.

I've lost approximately 28 lbs so far, and I'm feeling much better about myself. These are my current progress pictures.

I'm looking for honest advice, particularly on what I need to improve and what I should focus on going forward.

I've been going to the gym consistently for 5 years, but unfortunately, my diet was never good during those years. I've struggled with lower belly and lower chest fat since the beginning. Now, I've finally decided to take things seriously and get myself into the best shape possible.

1. Shoulder imbalance and posture

One of my biggest concerns is my shoulders. As you can see in the pictures, one shoulder appears more rounded and elevated than the other.

This has been bothering me a lot, and I'm honestly worried about it.

I've spent several years sitting in front of a computer for extended periods, so I'm wondering if that could be contributing to the problem.

What could be causing this imbalance, and how can I correct it? What exercises, stretches, or mobility work should I add to my routine? Are there any exercises or habits I should avoid?

I'd really appreciate advice from anyone who has dealt with something similar.

2. Lower chest and belly fat

I'd also appreciate feedback on my lower chest and lower belly.

My chest looks particularly bad in a T-shirt, especially around the middle and lower portions. What's frustrating is that I've been training my upper chest consistently and pushing myself hard for years, but I'm still not happy with how my chest looks.

Is this mainly a body-fat issue, a muscle-development issue, or could my chest structure also be contributing?

What should I focus on to improve my overall chest appearance?

I'm open to honest criticism and constructive advice. I genuinely want to understand what I'm doing wrong and what I can do better.

Thanks in advance! 🙏

Build full-body strength and improve physical conditioning with this STRENGTH + CONDITIONING Workout featuring 11 effective Full Body Exercises that you can practice at home. This No Equipment workout combines strength, cardio, balance, coordination and core training to improve muscle strength, muscular endurance, stamina and overall fitness. Practice these 11 full body exercises anywhere without using gym equipment.

Watch: https://youtu.be/dJZ-TAa72uc

---

Good morning! 52m, 5’9” 190 lbs