I feel short everywhere I go pretty much everybody is always taller than me. Sucks a bit tbh

Not in the Netherlands where I’m from

Well to get this lean I ate only chicken rice for a couple months and 8 slices of bread during the day with sliced chicken. So don’t copy me bro

But if you want to get a diet it really just is focussing on meat and protein rich foods. Avoid processed food and focus on greens and vegetables. And don’t cut out carbs

Could be numerous issues, could be that you wanted to see results quickly and got demotivated because slow progress (slow progress is normal btw) or that you lack the time because of work.

It’s all about consistency when working out and being patient. If you are consistent enough results will show eventually. And you could make great gains while working out 3 days a week as a beginner and even intermediate lifter with the right intensity and volume.

Im short I’m 5’9

Never too late to start working out and change your life

95kg but I weigh 62kg only

Around 17-18 I’d say but you could start earlier.

You can only reduce fat through caloric deficit not training.

But I would recommend just regular old push ups and variations.

Im natural

For me it just came down to patience and consistency. Also my physique ascended when I stopped drinking alcohol

Started at 18 I’m completely natty

I started 1 year ago but before that I lost a very big amount of weight (I was fat) and then I built this muscle in 1 year

bro it’s different for everyone. Idk what your bodyfat percentage js (rough estimate) so I don’t know if you should bulk or cut.

But i would recommend getting a good routine. Then track your maintenance calories using TDEE calculator (rough estimate so will require trial and error to find maintenance levels) and adding 300 when bulking and taking away 300 when cutting.

Adjust calories until you either gain or lose 0,5-1 lbs per week. And remember, it’s a marathon not a sprint.

62kg

I don’t really know about getting thicker hands but the inside of my hands have definitely gotten thicker and harder and more resistant by working out

Hanging leg raises and abdominal crunches on the machine

Thank you bro. Rear delts I did rear delt flyes before consistently but now I switched to face pulls and I can honestly tell that I am activating them better so they’re coming

Well if you have weights at home I would focus on just using the free weights for almost all the exercises. If you can find a bench, use it and do bench press with it.

I would recommend finding an exercise routine which you can stick to with minimal equipment. You can find some on r/bodybuilding and r/fitness

I have been training for 1 year btw.

Leanness pump lighting, also with clothes on I look just like any average Joe

You need glucose to function improves gut health. Also consuming too low fibre could cause constipation

Bench press, incline dumbbell press and cable flyes. Really just the basics.

Just focus on progressive overload on 3 main movements and I can guarantee your chest will grow.

5’9 and I’m taking 180 grams. But you really would only need 1 gram per lb of bodyweight so if you’re 150lbs you need 150 gram of protein

Then go on a (lean)bulk for some time. Calculate you’re maintenance calories with TDEE calculator and add 300kcal on top of that and adjust it until you are gaining 0,5-1lb of weight per week.

Definitely don’t cut yet

I do the Arnold split (6-day a week programme)

For back I do weighted pull ups (4 sets) and one arm machine rows (4 sets) and for biceps I do hammer curls (3 sets), bicep curls (3 sets) and cable curls (3 sets)

1 last year but I did lose weight in the last 2

https://preview.redd.it/1x110qelxb9d1.jpeg?width=1179&format=pjpg&auto=webp&s=52bfb273f9adc14d47868c6b581018c5607a0e0d

Left was end of my first cut. There’s a big bulk in between these pictures though

1. I weighed 74kg before I started working out and dieting and now I weigh 62kg

2. I just felt motivated all of a sudden (as weird as it sounds) and I started doing ab workouts (total BS btw), then went to the gym some time later and I just fell in love with it

3. I feel like there’s some difference before and after with attention from women but I don’t think it’s that big of a difference. But I don’t talk to women and never had a girlfriend so idk

Just eat more, calculate you’re maintenance calories via TDEE calculator, add 300 calories and adjust accordingly to were you gain around 0,5-1lb per week.

If you can’t eat more try making high calorie shakes

Well idk if you’re skinny or fat or skinnyfat so I can’t really give diet advice, but if you’re just starting out I would recommend not going to the gym 6 times per week at first but rather 3 times and build up slowly. Try to train chest and back, shoulders and arms and legs and abs once per weeks at first and then progress to doing it more times per week. Or you could start out by doing an upper-lower split 4 days a week and see how you feel. Train with intensity and the right amount of volume and you should be good

Most important thing is to take it slow and be consistent

Abdominal crunch on the machine and leg raises with just bodyweight. I focus on quality reps en feeling the abs.

But tbh my abs are mostly genetic. Didn’t have to much training for them same as for my chest, they’re just good

I never tried CrossFit so idk. But if you are not gaining weight you need to consume more calories (calculate your maintenance via TDEE calculator and add 300 on top).

If you’re having trouble eating more you should try and make high-calorie shakes

Just leg raises and abdominal crunches

I train abs twice a week by doing hanging leg raise and abdominal crunches

I don’t really know, maybe do some chin ups in some calisthenics park (pull ups with supinated grip)

8 sets in total but I have good abs in general it’s pretty much just genetics

Pushups, dips, sit-ups and pull ups are good with just bodyweight when starting out.

I am in cutting phase right now

1-1,5 hours a day. Chest and back is max 1,5 hours I do 9 sets chest 8 sets back

I am doing Arnold split. So day chest and back, day 2 shoulders and arms day 3 legs and Abs. Repeat after again

I myself am doing tricep extension, tricep pushdown and skull crushers for 3 sets each and between 10-20 reps. But if I had mobility I would exchange the tricep pushdown for weighted dips

I am running the Arnold split 6 days a week ( day 1 chest and back, day 2 shoulders and arms and day 3 legs and abs). I have been lifting for 1 year.

During the week I basically only work out in the evening and nothing else. So sometimes I go to bed late if i have school too haha but it’s worth it for me

I’m following the Arnold split (6 days a weeks) which is:

Chest and back Shoulders and arms Legs and abs

And repeat for the 3 other days

https://preview.redd.it/kd67vf6muc9d1.jpeg?width=455&format=pjpg&auto=webp&s=2596d306839448f945fb2dd9fc5fda6cbaf71d74

https://preview.redd.it/xq8g60oduc9d1.jpeg?width=1179&format=pjpg&auto=webp&s=b1fdea0b7551e89d1b38795b195b17dbb2a8f26f

Overweight at first and then skinny

I have an app for it but it’s a Dutch app. It’s a calorie tracker I just put in what I ate. Just look a calorie tracker up on the app store

Just eat in a calorie deficit. Calculate maintenance calories via TDEE calculator and lower that amount by 300 kcal and adjust accordingly until you are losing 0,5-1lb per week

I would say that you should start lifting weights and do less “real” cardio and just take 10k steps a day

I trained for 1 year consistently

I worked out for 1 year but I went from fat to skinny to fat again in a bulk to buff haha

1 I don’t really know a lot about calisthenics but I would recommend buying some bands and do assisted pull ups at first (or use an assisted pull up machine) and keep progressing until you can do your first pull up (you could look it up in Youtube also with the search “how to progress towards my first pull up”

2 I never do cardio so I really have no idea about that but you can build strength by going on a lean bulk and adding some mass while minimizing fat gain

3 look for the TDEE calculator on the internet and calculate you’re maintenance calories. Remove 300 kcal and adjust it until you are losing 0,5-1lb of bodyweight per eweek.

Focus on protein rich foods and fruits and vegetables, cut out processed foods and sugary drinks. And don’t cut out carbs, you need them to function

1. Diet seems good already but if you are using lots of sauce it could be a lot of calories so I would lower it if that’s the case

If you’re experienced a bit I would suggest to do the Arnold split (6 days a week)

1st day chest and back 2nd day shoulders and arms 3rd day legs and abs

Repeat for the other days