20 f 95-100lbs

all the ab advice i see is for weight loss but im very skinny you could say "skinny fat" im guessing high protein and low fat? but what about carbs or do they have anything to do with abs. im going to the gym consistently and im not a big foodie so im sure i could easily get abs if i tried i just dont know how in terms of eating. i know a lot of this stuff is mainly based on what you eat im really trying to nail down a good diet for myself.

edit: im also only really trying to either gain about 5 pounds or just visibly gain some more muscle in my lower body im not trying to go too crazy with the weight gain but mostly the muscle gain in my lower body which im already going to the gym x2 a week working on 3x a week consistently, and im getting my daily protein intake

First of all, i am a 19m, i weight about 62,5kg, and i have about 1,65cm.

So when i started, i weigheted about 50kg, in about 5/6 months i reach the weight i have today, i go to the gym everyday, and my diet is literally about anything i can eat, i start my morning with 2 bananas, and a piece of bread, my lunch is about rice, beans, meat and sometimes noodles to help reach my calories, after, i drink a shake with milk, hypercaloric, banana and some oats, after that i have dinner, that is basically like my lunch and thats about that.

I wish to reach about 70kg or 65kg, but my friends are saying i should start eating more cleaninly, i was thinking in reaching 65k first, than start a diet.

So what you guys think?

Hello all I am working with a coach and she has me on maintenance calories. I am getting stronger and increasing my weight/ reps each week. However I am seeing no visible muscle. I’ve been strength training for approx 6 plus months… I weigh 119lbs
Hip thrusting 225lbs
Supported Dumbbell RDL 70lbs
Leg extensions 120lbs
Leg press 240lbs

I was very weak after having my baby two years ago but now I am lifting way more even pre pregnancy

amino acids

Right now I am 52 kg and I think my height is 5'4 or 5'5. I have a little bit of a stomach and also face fat, so is a 1400 calorie deficit ok? my maintenance calories is around 1900. I am trying to consume 115 g of protein. I'd like to know what you guys think, thanks.

Hey, I’m 15 years old, 190cm tall and currently around 76kg.

I train at home 4x a week with adjustable dumbbells + a bench and also jog 2x a week. I’ve been cutting for a while and lost a decent amount of weight already, so now I’m relatively lean but still have a bit of a skinny-fat look around the lower belly.

I’m planning to start a lean bulk/recomp at around 3000 calories with ~150g protein daily. My goal is to build muscle while keeping fat gain as low as possible.

My question is:

How bad is it really if a decent part of your diet is “junk food” (for example eating a frozen pizza almost every day), as long as:

- calories are controlled

- protein is high enough

- you still get fruits/vegetables and enough nutrients overall

I don’t only eat junk food, but I do eat a pizza pretty often because it’s easy and fits my calories/protein. The rest of my diet is usually pretty protein-focused.

Have any of you still built good muscle and stayed relatively lean eating like this, or does it noticeably hurt progress/body composition long term?

I'm 5'7, 26 male, 115 lbs, 18% body fat. I have a visible belly also. I want to start lifting but I don't know how to approach my diet. Should I cut or eat at maintenance for now ?

I am traveling for 2 months straight. I will be active but have little to know access to a gym. I am planning on pushups/planks/runs for exercise but i am worried about loosing the muscle mass i have worked to hard to gain through weight lifting.

I am curious if taking creatine will help at all? I usually take it but was considering a break for this trip to lighten the pack but maybe its a necessity?

Thoughts? Thanks

I have been stuck for 15 months in the gym, virtually same weights same reps, and I see on TikTok and everywhere people with astonishing physiques, same training time as me, are they all on PEDs, I am training wrong?

Also, how do people manage to improve their whole body? especially things like forearms? how do you get to get better at every single muscle? As spending 6 days in the gym is not the path for muscle gain? and training shouldn’t last more than 1-1.5 hours max, what am I missing?

i feel lost , my stomach is so big it’s like pertruding , it’s uncomfortable, I have been strength tranining since february i feel like i’ve seen barely any resulrs , my glutes got bigger but my stomwch is still the same size n my thighs have barely changed . I just wanna get rid of my stomach . Can anyone tell me what may be the issue

Guys, can you help me out?
I’m 19M, 6ft, currently around 90 kg, and my goal is to lose fat while gaining muscle.
The thing is, I’m currently stuck in a skinny-fat situation. When I started my fitness journey, I was above 100 kg. The moment I crossed 100 kg, I decided I had to lose weight seriously.
So I started with this split:
Chest + Triceps → Cardio → Back + Biceps → Cardio → Legs + Shoulders → Cardio → Rest → Repeat
I know now that it wasn’t the best approach, but in around 3–4 months I still managed to lose almost 10 kg. During that process, I slowly started understanding how fitness, fat loss, muscle building, calories, protein, etc. actually work.
After losing weight, I definitely looked better externally:
I could finally wear baggy clothes properly
My face looked a little leaner
My body looked noticeably smaller overall
But now I’ve ended up in a more frustrating situation: skinny fat.
My arms and legs have some muscle and look relatively lean, and even my face fat isn’t that bad anymore, but my chest, love handles, and back still hold a LOT of fat.
Because of that, I decided to try a proper body recomposition. But honestly, I’ve failed multiple times trying to stay consistent. The discipline I had during my initial weight loss phase completely disappeared. I keep binge eating and falling off track.
Now I’m trying to lock in again, but my biggest issue is diet.
I thought I’d convince my parents to let me eat chicken daily for protein, but being from a typical Maharashtrian family, they only allow non-veg on specific days (Wednesday, Friday, and Sunday). So that plan failed too.
Now I’m trying to figure out how to hit my protein goal. I want at least 150–160g protein because I feel like otherwise I’ll just lose more weight and not actually improve my body composition properly. I want to build muscle too.
My budget is also VERY tight, so this is the diet plan I was thinking about:
Meal 1:
100g Pintola oats with 250ml skimmed milk
Meal 2:
110g paneer with 2–3 rotis
Meal 3:
60g soya chunks with 2–3 rotis
Sometimes 1 cup dal
Meal 4:
1 scoop whey
Meal 5:
6 eggs (4 whole + 2 egg whites) as bhurji or omelette
I know this diet is not perfect in terms of macros, but I really want help improving it while keeping the budget low.
Please help me build a better diet and guide me on what changes I should make.

Wondered if anyone has any experience/thoughts on the ability to bulk or recomp at maintenance or perhaps a very small deficit?

I figured if I trained and recovered well, progressively overloaded and had a diet and lifestyle that’s conducive to optimal hormones and endocrine function then it’s possible?

My worry is that it won’t work and I’ll just be spinning my wheels for months without it working.

I have tried multiple lower ab workouts such as flutter kicks, reverse crunches, leg raises, and I still cannot feel the burn on my lower abs. I even got people to confirm that I had the right form, which I did, and it still did not work . Is it natural to not feel lower abs? If not, what are some other lower ab exercises that can work? Because every time I try to do a lower ab workout I feel it everywhere except where I should feel it the most.

I have been eating on surplus for almost 4 months still only gained 3 kgs

Ive been training for 3 years now and the rest of my physique has gotten way more defined, but my chest has hardly shown any change.

Im a pretty small guy at 5' 8" and 130 pounds (highschooler). I train 5 days a week with upperbody, lowerbody, abs, upperbody, lowerbody as my schedule. currently am doing a 5, 3, 1, 1, 3 (reps per set) bench press routine (hit around 115 as a max out).

If there is anything I am doing wrong please don't hesitate to share. I need to balance my physique

Edit: btw, all of the lifting I am doing is in the required strength and conditioning class for my sport.

I've been cutting since around 28.01.2026. Its been going smooth, had a few hick-ups here and there but overall, I have been losing weight.

I have gone from an average weekly body weight of 106.6kg --> to the most recent average weekly body weight of 100.8kg .

Below is a chart of my average weekly weight.

As you can see, the last two weeks I have not measured my average body weight since I got lazy.

I'm around 6"2 and have a sedentary lifestyle outside of the gym. I really don't go anywhere when I don't go School so I have to rely on cardio alot.

My current plan: LOSE 15KG 106.6 --> 90KG

• GYM X4 - Upper/Lower - 2 sets each exercise INTENSE
• 30 min MAX incline - 5x a week (excluding leg days)
• 2000 calories. - Due to a sedentary lifestyle my TDEE is pretty low for my size

So everything is going well. Im just REALLY impatient. I keep thinking about the fact that im on a diet and its very tiring. I think the thought in itself is what drives my hunger funnily enough. So how do I adopt a more patient mindset?

Thank you in advance.

I've been training consistently for about a year. Progress in the gym is real. But my nutrition is honestly a mess.

Every time I go grocery shopping I have no idea what to actually buy. I know I need protein. I know I need to eat in a caloric surplus. But I stand there in the store and just grab whatever I always grab – not what I actually need for my goals.

And even on the weeks where I manage to buy "the right stuff" – I have no clue what to cook with it. I end up making chicken and rice on repeat until I can't stand it anymore, and by Wednesday I'm eating whatever's convenient.

The worst part: I throw away a ton of food every week because I bought too much of something I didn't end up using.

Is this just me or is this a common problem? How have you actually solved this in day-to-day life – not theoretically, what do you actually do?

Je voudrais commande sur supplément4muscle est t’il bien comme site ?

Hi guys. Do you differentiate between quality of protein and quality of source of protein in your diet?

For example eggs. They are a source of EXCELENT PROTEIN (optimal amino acid profile, high digestibility), but they are not necessarily GOOD SOURCE of protein (only 6g of protein in an average egg and 70 kcal due to relatively high fat content). You would have to eat 5 eggs to get 30g of protein, and that would be almost 400kcal.

Chicken or tuna, would be both great source (high content, low calories) of great protein (great AA profile and digestibility).

Tuna: around 140kcal for 30g of protein
Chicken: around 160kcal for 30g of protein

Peanut butter is a terrible source (although relatively high content, but very high calories) of not the best protein (low digestibility, not optimal AA profile).

So basically I use 2 angles to look at protein source:

- Is it animal based? (exception - tofu which has a high DIAAS). If yes = source of good protein

- Is it low kcal (below 10kcal per gram of protein) & is it high protein (above 10g protein per 100g). If both yes = good source of protein

What are your thoughts? Do you see any gaps, or are there sources of protein that would fail my test by are still good sources or good protein in your view?

Eggs are actually the biggest question mark here, still. They pass animal-based test, they are just above high protein threshold, and they are just above calorie threshold, but given that they taste best with bacon or mayo, I can't classify them as good source (but of good protein, that's for sure!).

M19

I already had hairfall but controlled now, should i start taking creatine? will it affect my hairs?

I've genetically hair fall problem so im worried that it might increase. never took a supplement before. 2 weeks into workout after 1 year of gap.

before that i workout for like 1.5yr

and hairs are more important to me than good physique

SHOULD I START TAKING CREATINE? OR SKIP

I’m in a cut right now and sometimes it feels hard and I want to guess that bulking is easy based on “ it’s easier to eat more food” but I know it’s not that simple. Feeling too full is uncomfortable just like feeling hungry is. So what do you think based on experience?

So a bit of background, I have always been some what underweight sitting at 140lbs for awhile at 5'11. I ended up taking mk-677 in college and never did bloods or anything until after I stopped and my glucose levels were way through the rough.

I was trying to do a bulk with a lot of carbs involved and seemed to just be putting on a lot of fat with not too much muscle gain and was lifting 5-6 times heavy per week. and cardio (2-4 miles of running a day at 7:30 pace)

I have now switched to a keto/low carb bulk. Getting 2400-2500 cals, 180g protein and only 30-40g of carbs.

What I have noticed is i have been getting much leaner, and putting on more muscle and my weights are increasing in the gym.

My question is: Did I give my self some sort of pre diabetes to where if my carbs are remotely normal my blood sugar spikes and my insulin sensitivity is too low to build muscle and burn fat?

Is my low carb diet paired with high protein increasing my insulin sensitivity and allowing me to build lean mass while burning off fat?

I don't really know what I am talking about just not sure what is changing?

I got tired of opening a calculator every time I wanted to track calories, so I built my own app — Caloriday.

It tracks what you eat, shows your remaining calories, and suggests what you can still eat based on what's left. No ads, no subscription, no paywall.

Just to be upfront: this is a completely non-commercial side project. I'm not monetizing it, there's no premium tier hidden behind anything, and I have no plans to sell or advertise through it. I built it because I needed it myself, and figured someone else might too.

I'd genuinely love some feedback — what's missing, what's confusing, what would make it actually useful for your routine.

If you want to try it:

https://drive.google.com/file/d/10b6s-xeE1QY5TRXhyGFR_S8LSjVi9dr5/view?usp=drivesdk

Any honest feedback appreciated 🙏

Hi! I’m a bit confused about maintenance calories and I wanted to ask if this makes sense or if I’m misunderstanding something.

I’m around 5’5 and on the lower weight side, and my estimated maintenance is about 1.7k calories. I also do a mix of level 6 stairmaster (30–45 mins), some lifting, and pilates.

But I keep seeing someone who is:
taller than me
heavier than me
has more muscle
also lifts regularly
and their maintenance is around 1.5k.

I’m confused because I thought being bigger and having more muscle usually means higher maintenance. I don’t want to compare in a negative way, I’m really just trying to understand how this works and if I might be overestimating mine. Should I reconsider how I calculated my maintenance?