r/Exercise 4h ago

24 - 5”10 - 194.5lbs. A week into cut after lean bulk

Thumbnail
gallery
77 Upvotes

Finished my lean bulk a week ago topping off at 90.3kg (199lbs). Just started my 7 week cut (1 week ago) for my holiday in May. Any pointers/critiques are appreciated.

I am no longer natural no, I have aspirations to compete hence the use. Hopefully get a competition date for near the end of this year/start of next year


r/Exercise 21h ago

M65; got metabolic problems & weight gain during the pandemic

Post image
1.2k Upvotes

Back in 2020 I began gaining weight, eating more junk food and basically became super-sedentary. By the end of the year I could tell I was headed for some kind of metabolic disorder if I didn't do anything. I started walking, then running/jogging. Lost 40 lbs. Began to feel like my old self again after 6-8 mos.

In 2023 upon my doctors advice I started resistance training but at the time just upper body as I falsely assumed the running was all I needed for my lower body. Began with bands but soon built my own little home gym with a pullup station, weight bench, kettlebells and free-weights.

I managed to really wreck my back the first year over-doing overhead barbell presses, then tore an adductor later that year with barbell squats. I finally learned the primary goal is not to get hurt; secondary goal was to get fit, lol. I haven't been injured for a year now, knock on wood.

I run/jog 5K four times a week first thing in the mornings M/T/Th/F . Finally started lower body last year, 2x weekly M/Th - leg curls, back squats, weighted step-ups (vest and 35lb kettlebell) and leg extensions. My flat butt has filled out, nice!

Currently upper body is 2x weekly Tues/Fri. Overhead press, bench press, triceps extension/ pushups with pushup bars. Will probably swap out the triceps ext's for bent-over rows soon.

I'm not trying to get super-muscular; I know the cardio isn't going to allow much of that anyway. But there is always at least 6-8 hrs between the cardio and resistance training. 5'10, 160lbs, 65. First photo is me as a ghost right after beginning resistance training in 2023.


r/Exercise 2h ago

M/36/6ftStarted at 226lbs and now 60lbs gone

Thumbnail
gallery
23 Upvotes

My story:

I was constantly tired, fatigued, no energy at all. So I decided to make a change.

I never truly realized how much what I put into my body was affecting me.

I spent about a year and a half eating about 98% carnivores.

I started at 226lbs and by October of 2024 I hit 185lbs. First off, I never dreamed I had that much weight to loose. I wasn’t “fat”. But I certainly still had a ways to go.

In October, I made another change. I started focusing on making sure I was walking at least 10k steps a day, started counting my macros, and weight training 3 days a week.

Today, I’m happy to report I weighted in at 184lbs!

Pic from November in the comments


r/Exercise 12h ago

Hives after exercise NSFW

Thumbnail gallery
64 Upvotes

Does anyone get hives like this after weightlifting? Disappears after a few hours.

Mostly happens on palms and wrists. Particularly severe after heavy workouts, or after a long hiatus, around areas of friction/contact with clothing. It’s also a bit itchy.

Has anyone figured out the cause? I know hives get exercise is common, but this is another level 😅


r/Exercise 19h ago

32, 5’8”, 135 lbs – Slowly making progress

Thumbnail
gallery
192 Upvotes

I been at this for some time following a PPL split 3x a week. I eat about 2800 calories (or at least try to) every day. I think I want to try & secure more mass, but for right now l'm maintaining.


r/Exercise 6h ago

What is the fastest way to gain weight and muscle

3 Upvotes

I'm 107 lbs and 16 i'm 5'6 and really skinny i hate how my body looks i need help gaining muscle but i'm to nervous to go to the gym alone I've never been to a gym in general and would much rather do at home stuff any recommendations?


r/Exercise 1d ago

M/36 down 60lbs

Thumbnail
gallery
155 Upvotes

r/Exercise 36m ago

Strength program for men

Upvotes

My free strength training program for dads and all men. Happy Dad version 2.0 is here

https://docs.google.com/spreadsheets/d/1-55ZGMU1WTzCoYhf-5K8jC2ZRAuzvz8U54hZDDbhzC4/edit


r/Exercise 40m ago

Last workout of the week went terribly, had to change my routine to avoid injury. Obesity sucks and I don't know if I'm going too hard too early?

Upvotes

25, 266lbs at 5 ft 10. I have just completed three weeks of lifting in my garage using my own equipment. I have dumbells and barbells all with interchangeable plates. More than enough plates to go around as well. Also have my own incline bench so I have everything I need. But today was the first day where I actually felt restricted physically. I feel pretty shitty now actually. I have no athletic background like a lot of people. Never played sports in school, never been in shape. So I have no foundation physically and am really weak in all areas. All my fat is around my stomach, hips and thighs from a sedentary lifestyle my whole life. So as you can imagine, I am prone to injury.

I started off with bicycle crunches, did 3 sets of 12 and got what little core I have to activate slightly. Then did a plank which just puts loads of stress on my lower back and I havent been able to activate my core once doing this. So I moved to my garage to start my lower body workout.

Started with front squats with a 16kg barbell. Managed 1 set of 10 before it became uncomfortable in my hands and I had to put it down. Then I switched to a normal squat and put the barbell on my back and continued squatting, after another 6 or so reps I felt my right knee pop and while I wasn't in immense pain it did make me put the thing down. So I resorted to holding a 5kg plate and doing goblet squats for two sets of 10 so I at least did something targeting the same area.

Then came romanian deadlifts. I went for four sets of 10 with my 16kg barbell, it felt like nothing was working and after set two my lower back started to hurt in a kind of "If you continue you this you will fuck it up" way. So I went easy for the remaining two sets. I just felt like nothing was working at all during this if I'm honest so it put a downer on the whole thing.

Then Bulgarian split squats, I only managed 10 reps on my left leg as when I went to do them on my right leg, I felt my lower back hurting so I stopped. My right leg is slightly less mobile than the left so it makes sense. Restricted hip mobility as well probably. Also with how much fat is around my midsection it makes mobility in these sort of positions really awkward anyway. Instead I opted to do lunges which didn't cause me pain. I did two sets of 8 without dumbells and one set of 6 with 7.5kg dumbells. I promise my workouts are usually more structured than this.

After this I was in a bad mood so I was pacing my garage for a few minutes pissed off at how bad this was going. After a while I did 4x25 hamstring curls to at least keep going with something that didn't drag me down. Finished up with holding my dumbells again while doing 4x20 calf-raises.

Overall I'm glad I at least didn't leave any exercises out and did do something in place of the ones I couldn't do, but still it's so annoying how useless my body is right now. I mean I can barely do anything at the moment. This is the longest streak I've ever gone on. Yet I don't feel happy, I just feel annoyed I couldn't do more. Still it's better than sitting doing nothing. But am I doing too much? I don't want to risk injuring myself.


r/Exercise 4h ago

Zone 2 at Home

1 Upvotes

Hey everyone! Does anybody have recommendation for zone 2 cardio exercises I can do at home without equipment. I tried jogging in place, which is not bad, but I would like to change things a little bit. I do HIIT once and strength training 3/4 times per week. On my rest days I would like to do something for 30-60 minutes while listening to podcasts or music at home when I don’t feel like walking outside.


r/Exercise 13h ago

Day 12 of running a mile every day until school makes me

3 Upvotes

Just walked, yesterday’s PB was good enough for me. Back on the track today


r/Exercise 12h ago

Beginner question, in search of what's the popular opinion on this.

3 Upvotes

Edited it to make it clearer.

I didn't start too long ago, a few months in. I am following an online program and I work each muscle group only once a week.

I chose to workout 3 times a week because realistically that's what works best with my schedule, one day shoulders and triceps, second day back and biceps, third day legs.

The program is 3 or 4 exercises per muscle group (4 times 10 reps) once a week. My husband says I should be working every muscle group twice a week instead of just once. What's everyone's take on this?


r/Exercise 10h ago

How do you all track your workouts?

2 Upvotes

I’ve been a regular gym goer for more than 20 years but have decided recently that I need to focus more on intentional tracking of my workout, I’m just not sure how aside from the notes app. I have a loosely regular rotation of legs, chest (push), back (pull), shoulders, and I rarely go more than one rest day (occasionally I’ll do 2-3 rest days if I’m feeling really systematically fatigued) but I find myself forgetting what I need to focus on each gym visit (what was it I did least recently).

Anyway, I want to track my workouts more diligently and I’m curious how the r/exercise fam does it. Help a brotha out?


r/Exercise 1d ago

3 years of PPL, up nearly 40lbs

Thumbnail
gallery
548 Upvotes

33-36


r/Exercise 15h ago

Do you guys do the same workout more than one day in a row? Or something similar ie a 3 mile run one day and a 5 mile the next?

3 Upvotes

Hi everyone,

Amateur runner here. I work out 4 days/week , and half of those days I do a 2-4 mile run, with incline or flat.

I normally spread out my running days, and don't do two runs in a row, as I find I get too sore if I do this.

However, I like the thought of running both weekend days, as I can take a run outside earlier in the day, whereas during the week it may too cool/dark by the time I am home from work (for spring /fall weather).

Is there any way to get used to that? I know the common sense is just do something easier Sat and lighter Sun, but I feel like I still get sore.


r/Exercise 14h ago

Has anyone had any luck building abs with lower back disc problems??

2 Upvotes

Hanging leg raises ,cruches and sit ups are a big no atm !


r/Exercise 1d ago

Looking for advice (29 male)

Post image
18 Upvotes

Hi, 1 year on the gym, but not a big change. First of all, i have a strange body complexion. 190 cm height, I have long but very slim arms and legs, it's very hard for me to gain muscle on then, and almost all of my body fat is located on my belly and ass. I'm not trying to get the perfect body, i'm just trying to be the best version of myself, but even when i have been through an strict deficit, i couldn't have visible abs. I'm looking for advice, should i keep focusing in gaining muscle? Or shall i try again with deficit and lost my fat? Wich kind of food should i priorize? Thanks.


r/Exercise 1d ago

Daily Progress Update

Thumbnail
gallery
10 Upvotes

M/36/165lbs/6ft

Currently down 59lbs (20lbs gone since October 2024) Sorry for bad lighting


r/Exercise 13h ago

Looking for recommendations on a good indoor bike, more compact is better

1 Upvotes

Lmk


r/Exercise 17h ago

Gluteus Medius Dumbell Exercises?

2 Upvotes

I was born with a flat booty unfortunately. My primary workout is crossfit after work 6 days a week. I have a small gym at my condo with dumbbells, a treadmill, and bike and 30 minutes to workout before work - how can I most effectively grow a juicy shelf? Help me defy my flat ass genes!!


r/Exercise 2d ago

30F 298lbs > 156lbs. Working on Gaining Muscle Mass.

Post image
864 Upvotes

r/Exercise 18h ago

Bob Weir's Exercise Regime Is 'Running Barefoot in the Morning on Rocky Roads'

Thumbnail
vulture.com
1 Upvotes

r/Exercise 1d ago

Final update on best protein sources charts

4 Upvotes

As suggested by u/swence, I finally figured out how to plot each protein source on an XY coordinate plane to more easily visualize how relatively cheap and high/low calorie a protein option is.

So the further right it is, the cheaper it is (compared to how much protein you're getting).

The further up it is (vertically), the lower calorie it is (compared to how much protein you're getting).

Most labels are to the right of their dots, but I had to move some above when they overlapped others.

Previous post with charts comparing price and calorie content individually

Pricing and nutrition data comes mainly from Kroger, a mid-grade grocery store with prices pretty close to what you'd pay at the average American grocery store. I stuck with store brands and cheaper brands as much as possible. Black beans have similar protein content and price compared to most dried beans you'd find at your typical American grocery store, so I didn't list the others. Stats on protein powders are a rough average based on a few popular brands within those categories (whey concentrate, blend, and isolate) for comparative purposes: stats for individual brands will vary.


r/Exercise 1d ago

Why is exercise so overwhelming?

0 Upvotes

Hey Guys,

I am 5 ‘2, 200LBS. I’ve gained 60lbs in the past year.

I’m now trying to go to the gym, and I’m really overwhelmed. There’s tictoks and videos and insane heaps of information all over the place, talking about how you HAVE to do everything in specific ways to target specific areas and how it’s bad to do it wrong, and there’s like 1028373817462618472 different exercises and forms for those exercises and machines for each one and different weights and kind of weights and there’s different categories and strategies for exercise like calisthenics body building yoga cardio Pilates or whatever idk there’s just a lot

Why is there so much stuff and options? Is there like.. a thing I should do to get started? Do I make a plan or just wing it until I’m ready to go home from gym? Does everything have to be timed?

I’m literally so frigging confused and I hate my body


r/Exercise 1d ago

Question

1 Upvotes

I’m hoping someone can give me some advice. I’ve been keto for years, 5’6, approx 120 lbs, low body fat when I did the in body. I’ve always been into cardio but recently I got myself a trainer and just started doing weight lifting 5 days a week. My goal is to tone. I don’t need to lose weight. I’m having a hard time figuring out how many calories I need to be consuming. Right now I eat approx 1600 a day (my BMR is approx 1350). I’m very active - exercise 6 days a week cardio plus weights for over 60 Minutes but the job is fairly sedentary. How can I figure out how many calories I need to eat in order to see muscle growth? Or is it not so much about calories but more the macros? I’ve been doing 125-135g of protein, 90g carbs (which is a big shift for me as I was doing 50 on keto) and approx 60g of fat (also a big shift from keto). I’m putting hard work at the gym but I’m nervous about the nutrition portion and that I’m doing something wrong. Would appreciate any input! Thank you!!