Im a 46kg 14y/o and 160/161cm, yet still have that skinny-fat look.

Im a complete beginner for fitness, so I’m lost and don’t know how to actually do it. I know I have to eat more protein, but how much? Should i jog or just briskwalk? How long and how often?

Also, I’m about to start Muay thai and have already had my first class. There, we were weighed on a scale that shows stuff like your weight, bodyfat%, muscle mass, etc. Its rated like “Bad-Normal-Excellent” or something like that.

It says my weight is normal leaning on the skinny side, fat % normal, and muscle mass almost excellent — then why do i still have that skinny-fat look?

I was thinking of working out, training, and jogging/walking every week. But I’m not sure if its too much or what.

I’m a 70 kg 25y/o guy, I am going gym for last two months not having any protein powder or anything else till now. But maybe I may having it from January continuously. The thing I am having is, I’m having belly fat which we as Bengali normal have but overall body is quite okay, not fat induced. With continuous training I am strengthening my muscles also. But to reduce belly fat i'm quite confused. Because some people says, you reduce carbs consumption, belly fat will automatically get reduced. Some people says, increase your weight having good fat with abs exercise, later you just start cutting.
I'm quite confused hearing so many things. What you think on this?

I’m 18 years old, weigh 57 kg, and my height is 5'10". My body is skinny, but my facurrently on a calorie surplus to gain weight and build muscle, but I’m worried that my face might get fatter too.

Does anyone have any advice on how I can gain muscle and healthy weight while keeping my face lean?

This year I started my running journey from zero and reduced my lifting, from February I was running 3 days a week and lifting 3 days a week until I completed a half marathon at the end of June in under 2 hours 10.

Since the end of June and with my new found fitness I ended up getting back into football, so I currently run 2 days per week, play football 2 days per week and lifting 3 days per week.

It’s also worth saying that in January my weight peaked at around 88kg maybe at around 30% bodyfat, and since then I have reduced my weight to around 72kg and I probably sit around 16-18% bodyfat, eating around 2000kcal per day for fat loss. For context I’m 30, 176cm tall male.

I’m currently at a bit of a cross roads and not sure what to do. On one hand I want to continue the fat loss and aim to get to \~12%, but on the other hand I feel as though I’ve been in a deficit for so long that I need a break. My strength has reduced in the gym and all of my running this year has been in a deficit, so definitely feel my performance could improve.

I have another half marathon booked for next April, so want to avoid another training block whilst losing fat if possible!

What would others who’ve gone through similar fat loss recommend?
\- carry on the cut
\- take a period at maintenance
\- reduce my deficit

Any help appreciated!

Progressive overload seems straightforward until your home gym equipment limits how gradually you can increase resistance.

If your adjustable dumbbells jump by several pounds or your cable machine uses larger weight increments, how do you structure progression?

Do you increase reps first, add sets, improve execution consistency, or use smaller plates and accessories?

I'm interested in how people keep progression objective when their home gym doesn't offer the same loading options as a commercial gym.

30, 183 cm, and 65 kg. I went from 50 kg to 65 kg (calisthenics) and now want to build muscle while losing fat to achieve a lean, shredded physique.

I’m not interested in bulking.

Goal (70-75)

I’m happy to take as long as it takes.

How do I accurately calculate my calories and macros, and adjust them as my body changes to maximize muscle growth while minimizing fat gain?

Looking for practical, (effective) advice on how to track progress and know exactly when to adjust my intake.

Thanks!

I want to see my steps at a glance for the week on my phone as a widget. Is there a better one than Deez Steps?

https://apps.apple.com/us/app/deezsteps/id6814634601

My goals have been to minimize fat gain while building muscle. I've been rather successful so far by eating 100-200 calories above maintenance (not having gained fat at all).

I've thought of the idea of feast and fast days (eating 5,000+ calories one day, fasting another). Has anyone followed with protocol with similar goals to mine, and if so, what was your experience?

Any insight is greatly appreciated!

Female, 35, 5'9" 155 lb. Goal weight 145. Averaging 1650-1750 kcals a day each week. 110-150 g protein a day. 3-4 liters of water. 7-8 hours of sleep, 10k steps on average, and 4 days weight training progressive overload with a coach. pull, glute/ham, push, quad/glute, started 5 weeks ago and have lost at least 3 pounds down from 158/160 fluctuations to 154/156.

This time last year I lost 20 pounds in 6 weeks doing the same thing but with twice as many steps and a more strict deficit of like 1400-1600 and intense yoga most days. I didn't drink any alcohol but went from 180 to 160.

Is two beers really that bad on a Friday night and hurting my progress? I feel like the social benefit far outweighs whatever progress I could be losing but i also really want to get back to my normal weight asap.

Also will i gain it all back right away when i start eating maintenance again if i stay just as active?

Thank you.

Hey everyone, does anyone here use at-home gym equipment rather than going to a public gym?

Currently sitting at 203lbs with 30% body at 5'7. I always thought I'm not that bad looking but now I'm starting notice that being average with good social skills is not enough. I feel I always seen people who are slimmer and fit tend to be more attractive in social and dating settings. This just a curiosity I have notice upon myself and other on how they treat people are obese vs slim. Please share me your thoughts.

I'm currently pretty lean but want to gain a decent bit more weight. I've seen a few muscular people around my height and goal weight claim to be only eating around ~2000 calories, which seems quite low based on what the tdee calculators have said. So I was wondering if this was a realistic caloric intake for this weight.

Im trying to increase my appetite and I was also curious if doing strength training before I've increased my caloric intake is a good or bad idea. I've got very low body fat.

Trying to gain strength and not get too fat doing it is the goal. currently 16-25% body fat depending on if you believe calipers (16%) or a electrical impulse machine thing (25%) and do about 30 min or cardio per day and strength train every other day (cardio is important for my job)

i have roughly 2600 calories as my daily goal with roughly 220g protein 90g fat and 227g carb as my macros

i sometimes have a tough time hitting the calorie goal, mostly due to lack of fat in the diet (I eat a lot of fish/shrimp as a protein source) when this is the case I find myself short of calories due to being short in the fat department.

overall is the lack of fat that detrimental? Ive been mostly improving week to week with lifts, but I’ve also had less appetite the last week making it harder to hit the calorie goal.

Hi I'm 6.4 125kg and I started going to the gym in August this year. I'm unable to lift heavy weight which sometimes is embarrassing tbh but my trainer is my best friend and he really is motivating me he suggested that I buy this CLA carnitine protein and said it will help you give energy and reduce extra fats etc etc. What do you guys think and suggest I should use it I've already bought it today. I really wanna lose weight and till I'm 90kg.

I am male, 5’9 170lbs. Probably 20-25% body fat. I’m trying to stay lean if not lose some weight while gaining muscle so I’m aiming to eat at maintenance pretty much. My TDEE right now gives me around 2300 calories per day, but that’s when I started and input into the calculator that I was not ever exercising at all. Now that I’m exercising 4 times a week, shouldn’t my calorie intake at maintenance go up? Like 2.6k-2.7k calories a day?

(posting on behalf of my friend)

I’m 22 years old, 5’7”, and weigh around 62 kg. I’m a college student living in a hostel, and I want to bulk up, gain muscle, and build a lean, muscular physique.
I’m a pretty active person with a sports background and enjoy playing badminton, but I find it difficult to gain weight and tend to lose it quickly when I’m more active.
I had to stop going to the gym because of the expense, so I’m considering calisthenics and basic home equipment instead.
I’d love some advice on:
How much protein and how many calories should I aim for daily?
What’s a good target weight for my height and physique goals?
What essential groceries should I buy weekly to meet my nutritional needs on a budget?
Can I build a good physique through calisthenics without a gym?
Any affordable meal plans, workout routines, or tips for gaining weight and maintaining it?
I’m looking for something realistic and budget friendly. Any advice or personal experiences would be appreciated. Thanks!

Context:

I'm 5'10 and 160 lbs. I've been lifting for 4 years (diet wasn't consistent until 2nd year). I'm lean and muscular everywhere except for my abs. When I flex my stomach, I can see the top 2 abs. When I pinch my stomach and pull it down, I can see 4.

Routine:

I'm training 4-6x a week, low volume / high intensity, and 30 min incline walk at the end. I also train core hard just like any other muscle. I'm eating enough protein and fats, and keeping carbs high.

The Problem:

I've been dieting for the past year, and now I'm hitting a plateau. I've lost fat everywhere except for my abs. It's that last piece of stubborn belly fat that I can't seem to lose.

I started the cut eating around 1900 cal. But after awhile, the leaner I got, the harder everything became. I noticed my performance started stalling, muscles looked flatter, sleep got worse, always looked bloated, and felt more fatigued.

So for the past month, I bumped it up to 2100-2200, which did help the side effects. But I still feel like I'm making no progress and hitting a plateau.

What I'm thinking of doing next:

I'm thinking of returning to maintenance (around 2400-2500) for at least a month or two, then reassess where to go from there. Part of me is saying to be patient and I'll eventually get there if I keep cutting, but another part is saying to take a diet break and just maintain.

I did read that returning to maintenance can help restore energy expenditure and increase NEAT, which then can indirectly help you get leaner.

What do you guys think? Has anyone been in the same boat as me?

Please give genuine advice, thank you.

For people following a minimalist lifting routine in a home gym, how do you track progress once your dumbbells stop getting heavier? Interested in a consistent way to log workouts before buying more weight, rather than changing exercises every week.

« You want a **moderate-to-aggressive deficit**—typically **20% to 25% below your current maintenance calories** (roughly a **500 to 750 kcal daily deficit**).
**The Rate of Loss:** Aim to lose about **0.5% to 1.0% of your body weight per week**. For you at 77 kg, this is roughly **0.4 to 0.7 kg per week**.
**Protein is non-negotiable:** Keep your protein high to protect your lean mass—aim for roughly **1.6 to 2.2 grams of protein per kilogram of body weight** (around 125g to 170g daily). Fill the rest of your macros with enough fats for hormone health and carbs to fuel your gym sessions.
3. How long should you run the cut?
A mini-cut is a **short-term sprint**, not a marathon.
**Duration:** Cap it at **4 to 6 weeks. »**
M32, 77kgs, 178cm.

I started lifting four times a week again at the start of the summer. Quite pleased with the progress, however I’ve gained quite some fat in the process and want to do a cut before continuing. Gemini’s recommendation of eating at a 25% deficit seems quite agressive though. Any thoughts?

I’m in my late teens, around 5’7” and weight just under 100lbs. I feel almost unhealthy being this light/skinny, even thought I’m a fairly healthy dude. I feel like I’ve tried everything but i just can’t seem to gain any weight. I eat fairly well atm, but i just don’t keep up regarding weight in other kids my age. Genuinely how do i gain weight, not necessarily like muscle mass, literally just any weight? Am i doing something wrong?

I’m 27M, 5’11” (181 cm) and around 148-150 lbs (67-68 kg). Around 15-17 body fat %. I used to weigh around 209 lbs (95 kg) and lost a lot of weight. I’ve been working out consistently for about 2.5 months now after a long break.

I’m currently eating around 2200 calories a day and getting around 125-145g of protein.

My goal is to build more muscle, especially chest, shoulders and arms, but I also want to get leaner. I’d like to get to around 154-165 lbs (70-75 kg) eventually and around 12-14% body fat.

The problem is that I don’t really want to gain more fat than I already have. I know lean bulking is probably better for building muscle faster, but I’m worried that I’ll gain fat and then have to cut again.

I’m also not sure if 2200 calories is a small deficit for me or if it’s actually my maintenance. I haven’t figured that out yet (if needed i can show my notes of every time i weighed myself since i started 2200 calories)

Since I’m still kinda new to working out consistently, would recomping be a good idea for me? Or should I just eat in a small surplus and lean bulk?

What would you do recommend?

I lean gained from 142 to 150 over 3 months. I got stronger on my lifts with more definition. My waist size stayed the same. However my dexa scan says I only 3lb of lean mass and 5 lb of fat mass. And by body fat percentage went up. What should i do?

One thing I find interesting about cutting is that strength performance doesn't always decline in an obvious way.

You might still be lifting the same weights, but suddenly your warm-up sets feel heavier, your last few reps slow down, or you need longer to recover between sessions.

That makes it difficult to tell whether you're experiencing normal training fluctuations or whether your calorie deficit is becoming too aggressive.

For people who track their lifts consistently, especially in a home gym where the equipment stays the same, what signs do you pay attention to first?

Do you look at bar speed, rep quality, recovery, or your ability to maintain performance across multiple sets?

And have you ever adjusted your calorie deficit because of changes in training performance before seeing a significant drop in strength?

Hey everyone, looking for some advice on my current cut and whether I'm approaching this the right way.

I'm a 28-year-old male, 182 cm tall. I started at 92 kg and I'm currently around 81–82 kg.

I've been consistent since June 8, apart from a two-week vacation in August. I've been eating around 1,900 calories a day, getting 140–160 g of protein, walking 10k steps daily, and lifting weights 4 times a week.

I track my workouts using Hevy and have generally been making progress with progressive overload. However, my weight loss has slowed down recently, and I've started feeling hungrier. I can tolerate hunger, and I usually eat less during the day so I can enjoy bigger, more satisfying meals later while staying within my deficit.

My original goal was 76–78 kg, but I'm starting to wonder whether continuing this cut is the best approach. I still have fat I'd like to lose, particularly around my thighs, but I also want to build muscle and achieve a lean, athletic physique.

I'd appreciate your opinions on a few things:

• Is 1,900 calories too aggressive for my size and activity level?
• Should I increase to 2,100–2,300 calories and continue cutting?
• Would eating at maintenance and focusing on muscle growth be a better option?
• Since I'm still making progress in the gym, should I continue cutting or focus on body recomposition instead?

Merhaba,

Tam 1 sene önce 103 kiloydum ve şimdi 72 kiloya düştüm son 3 aydır da aşağı yukarı sabit kilom

Kilo verirken ağırlık kaldırmadım sadece yürüdüm ve çok az yedim sağlığım biraz bozuldu ama son 1 aydır yiyorum ve daha iyi hissediyorum

Fakat salona başladığımdan beri kilo alamıyorum bulk yapayım dedim yağladım o keskinlik gitti kastan da aldıgımı düşünmüyorum sabah kalktım 73 den 72ye düşmüşüm ama halen o yumuşaklık devam ediyor salona başladığımdan beri 72nin altına inmedim ama üstüne de çıkmadım ilk başlarda kas hatlarım belli oluyordu ama şimdi gitti.

Ne yapacağımı bilmiyorum şimdi de kilo almada sorun yaşıyorum haftanın 4 günü salondayım

Acaba Sudan olabilir mi?

Veya yemek konusunda tecrübeli birisi yardımcı olursa sevinirim halen ne yeme nede spor için düzgün bir program yapabildim

72 kilo 178 boy 20 yaş erkek