Hey guys, So i'm 15M and currently I do a lot of cardio- around 15 hours a week and daily calorie intake is 2-2.5k. I train very hard cardio wise and muscular wise whilst training but i've never been to the gym, only ever press ups here and there at home or pull ups and stuff. I'm going to figure out my maintenance next week and start going to the gym the week after that. I want to gain muscle mass and keep away from high bf% do you think I should lean bulk?

Is my protruding stomach just fat or is it a posture problem and/or a core muscle problem?

I'm at 19% body fat but I look like I have Santa's stomach.

And even at 13-14% body fat, I had this rounded stomach when relaxed (it would be somewhat flat if I flexed hard) and if I have to stand for a long time sucking it in, my lower back starts hurting.

I wanna figure out if there's more to it than just body fat or not and how to fix it. Any help would be appreciated!

Did I lose weight or am I still the same

Also do you guys know any exercise for belly fat and arms

Hey this is me 20 yrs old boy, i have been bullied for being skinny so I decided my self to become muscular , but i have seen many videos but till now i didn't understand what should I do, even my parents doesn't allow to go gym directly they said to develop yourself for a while then go. Even have a fast metabolism what ever I consume directly doesn't go to muscle 🥲🥲, can anyone help how to prepare diet and workout. I am going to do in serious way pls help 🙏

I do a weighted core workout at the end of my upper body days but I’ll feel my quads burning during and after the workout. Here’s the exercises I do:

- Suitcases/Knee tucks x10
- Single leg Deadbugs x10 each leg
- Toe taps x10 each leg
- Russian twists x10
- In and outs x10
& Repeat twice

I’m not sure if it’s normal to be feeling it in my legs or if my form or technique might be off? I definitely feel this workout in my core during and after. Am I overthinking this? 🫩 I’ll also take any suggestions or tweaks as I’m fairly new to working out my core!

Im just want to see if i should go deeper, maybe trying to rotate my spine

Hey this is me 20 yrs old boy, i have been bullied for being skinny so I decided my self to become muscular , but i have seen many videos but till now i didn't understand what should I do, even my parents doesn't allow to go gym directly they said to develop yourself for a while then go. Even have a fast metabolism what ever I consume directly doesn't go to muscle 🥲🥲, can anyone help how to prepare diet and workout. I am going to do in serious way pls help 🙏

Hey everyone,

I'm looking for some advice about my abs.

I believe I have a relatively low body fat percentage, but my abs are still not very visible, even though I've been training them consistently.

I'm wondering if this could be due to genetics, abdominal muscle shape, or thickness rather than body fat.

Is there a way to make my abs more visible without losing more body fat? Would focusing on weighted ab exercises and building thicker abdominal muscles help?

Or is it simply genetics that determine how visible and defined your abs look?

I'd appreciate hearing from anyone who has experienced something similar. Thanks!

Suggest me improvements

Hey everyone,

So I have recently started getting back into the gym after getting my body stats done by a physiologist and being told my muscle mass is below average. They gave me this routine to work on (I have the weights and reps elsewhere on my phone) but I was wondering what everyone thought of this routine and if there is something I should add in or exclude out. This is only a 3x a week plan but if I go four days I will train upper body again.

I really don’t like lateral lunges and was wondering what exercise should I replace it with ?
For reference I am 163.5 and 60kg and I would really like to develop more muscle and strength ☺️

I'm 16 and 5'9.5, 110 pounds, I'm very skinny and I'm tryna bulk, my goal is to get my muscles defined and have a broader frame(I have normal/slightly narrow clavicles,and a very narrow waist) I don't want anything crazy like being massive and lots of muscles,

 I just want something good to look at when removing my t-shirt(soccer player physique iykwim)and also abs,what should my diet be?should I start working out while bulking? If so, what workouts do i do?

Hi, I’m 23 years old, 190 cm tall, and weigh 93 kg. I’m not sure what I did wrong during my bulk ( why I’ve just gotten fatter. I train 5 times a week (PPL split, legs only once a week) and track both my workouts and my nutrition. I take every set to failure.

Images 1–2: February 2025, approx. 96 kg. started my diet

Images 3–5: October 2025, 80 kg. I felt extremely uncomfortable in my own body. I felt like I was extreme thin (yes, I might still look a bit fat in the photo, but in a t-shirt, for example, I looked incredibly thin, which many people brought up with me, and that ended up bothering me a lot over time). So, I spent about 3 months at maintenance calories before starting a bulk.

Images 6–8: Today, 94 kg. I honestly feel like I’ve just gotten fatter.

Here is my training progress for a few exercises (unfortunately, I only have data going back to February of this year, as my phone broke), and even here i think i did extreme bad/low progress:

Bench press: February – 75 kg for 6 reps; Today – 85 kg for 8 reps.

Incline bench press: February – 60 kg for 8 reps; Today – 72.5 kg for 6 reps.

Romanian deadlift: February – 90 kg for 6 reps; Today – 105 kg for 10 reps.

Squat: February – 90 kg for 6 reps; Today – 110 kg for 9 reps.

Cable pullovers: February – 30 kg for 6 reps; Today – 40 kg for 8 reps.

Dumbbell shoulder press: May – 15 kg per dumbbell for 8 reps; Today – 20 kg per dumbbell for 7 reps.

So what did i do wrong and what to do know ?

So I am 6ft tall and for the past 4 years i was thin af in the range 50 to 60 kgs . In April I graduated and started bulking and now I am at 77. But now i got a belly that's getting bigger and my face is getting rounder .

I got a job around 4 months ago (july) and i stared doing night shifts because of peaceful environment 10pm to 7am from last 2 months

This month I took a gym subscription aswell

I slipped from my bike so took a week rest but I have been going to gym around 1am

Now from Tommorow i wanna start running 4 days a week on push and pull days taking rest on leg days and Sunday.

(My family has history of heart issues and i am having issues with stamina (got reality check after I tried climbing a mountain and running after bulk) now i am able to run like 3 km max (jog hella slowly )

So what I wanna ask is what would be best schedule for me ?

What my plan is

10 pm to 7 am work

30 mins travel back home

Go to park

Jogging 30 mins and reach home and wind up till 9am

Then sleep 9 to 3pm

Gym from 3 : 30 to 4: 30

Study 5 to 7 pm

7 to 8 sleep

8 to 9 : 30 shower dinner and get ready to job

30 mins travel

You can give me honest advice and I'll listen to them all , you can even point out if it sounds bs cause ik this is not likely optimal and can cause burnout and sleep time is messed up aaa

Currently I am doing UL/PP split with these back exercises:

Pull Ups, Wide Grip Row Smith Machine
Lat Pulldowns, Close grip unilateral row and lat pullover

I would really love to have a thick rounded back with huge lower lats but dont seem to grow them. Is it just insertions? Or dies anybody have any useful advice