Just wanting to see if you guys have any tips for having better workouts early in the morning. I’ve recently had to go back to training before work and I’m trying to figure out how to get the most out of those sessions.

My schedule is:
Bed: 8:30–9:00 PM
Wake up: 3:30 AM
Get to the gym: 4:00 AM
Workout: Until around 5:20 AM
Get to work: 6:00 AM

I know getting around 6 hours of sleep isn’t ideal or “recommended,” but that’s what I have to work with right now.

I have about an hour and 20 minutes to train, which is more than enough time, but some mornings I feel like it takes me the first couple of sets just to fully wake up and get into the workout. I already do a few things that I’ve seen recommended:

Turn on the big light as soon as I wake up
Drink water
Do some light stretching

But I’m curious if anyone else here trains this early and has found anything that noticeably helps with energy, focus, or performance. Any tips or routines that make those first few sets feel less like a warm-up for your brain?

Just finished a 10 week cut during which I dropped from 140 lbs to 130 lbs. Based on pictures, I estimate that I am somewhere around 15% body fat (faint abs with no flexing, biceup veins, vascular calfs etc). I am happy with the way I look right now and I have no vanity-related reason to cut further.

The dilemma: I know I need to bulk to gain muscle (been training 2+ years) but if I start a lean bulk right now, it won't take too long before I need to cut again from all the extra fat. I have very little motivation to cut down to 10-12% BF, which most would consider the ideal starting point for a bulk, as I am frankly sick of being in a calorie deficit (been on maintenance for 2 weeks till now)

Thoughts on what to do? Must I just suck it up and commit to losing more weight until I'm fully lean for a bulk? Recomping would be the ideal but afaik that is no longer practical for my training age.

— if there was a $19/month thing that gave you a properly structured workout plan (built on real progressive-overload principles, not random exercises) plus a simple calculator telling you exactly what to eat for your goal, would that actually be useful? Not selling anything yet, genuinely trying to figure out if it's worth building — honest answer either way helps a lot 🙏"

Do newbie gains in a calorific deficit heavily depend on one's body fat percentage and how much does calorific availability matter for newbie gains?

I’m 160lbs, 5’5, female, 25yrs old. I have 6 yrs of lifting experience but i’m slowly getting introduced to other forms of exercise, not just traditional weight lifting.

My question is during a body recomp do the calories truly matter as much as protein does? i’m currently at 1900 cals putting me in a slight deficit with 145g of protein. I’m only 2 weeks in and need a deeper better explanation from real people not just google.

Like should i be eating more calories or not worry about calories and just hit my protein healthily??

I needed some help with bulking I’m turning 21, 5’6 and 40 Kg. Severely underweight as u can see with high metabolism ( I mean VERYYYY HIGH )

I’m currently also working a 9-6 so I don’t have as much time to eat, I’ve been making a critical mass lean mass gainer shake to work ( approx 1k calories )

My goal is 3k per day

My question is liquid calories can it all be liquid? Like 2 shakes & 1 large bottle of chocolate milk & some fruits n small meal I meet the goal easily but I’m unsure as it’s mainly liquid calories.

I don’t know what to do I have a really bad appetite I mean sometimes I can eat 1 chicken wrap and be full the whole day but as of 2 weeks of going to the gym liquid calories go in so much easier n faster and I’m constant with gym

Can I do a mostly all liquid diet or nope I shouldn’t and somehow stick to actual Foods?

Please let me know as rn I’m not hitting most goals because I can’t physically eat more

I am 17, 182cm (6’0” approx) and currently 72.5kg. I have started eating 3000 calories as a 300 calorie surplus with my maintenance being 2700. I am 6 days in, tomorrow marks a week since and i will weigh myself. I have been using the cronometer app and it has really been working wonders for me.

I wanted to know how this will look in maybe 3-4 or 5 weeks from now. I know i will definitely gain weight and i also just want to get bigger. Put on a bit more mass and then get leaner. I am relatively new to gym nutrition and i am trying to improve my nutrition constantly.

So I'm 51 kg and 5'4 but I have a fat face and stomach. I've been strength training to failure but I don't know how I should eating. I try to eat high protein. People suggest me to not do a slight deficit but I also don't wanna do a bulk as it will only make my face fatter, it's rather frustrating, I wanna be satisfied with my looks and it's hard to make progress when I'm switching from a cut to a bulk. What do you think?

I’m currently trying to build muscle while staying lean, and I’ve always heard that if you’re lifting consistently, you should eat enough to fuel your workouts and recovery—usually around maintenance or even a slight surplus if muscle gain is the goal.

But then I keep seeing fitness influencers who are already really lean and muscular post “What I Eat in a Day” videos where they openly say they’re in a calorie deficit, eating around 1,400 calories, while also saying they’re trying to build muscle while staying lean.

It’s honestly started messing with my mindset.
I’ve been averaging around 2,000 calories a day because I thought that was more appropriate for my goal, but now every time I see these posts I start questioning myself and thinking, “If they’re lean, muscular, and trying to build muscle on 1,400 calories, why am I eating 2,000?”

What’s making it even more confusing is that, logically, I’d assume their maintenance calories are actually higher than mine. They’re more muscular, so they likely burn more calories at rest, and a lot of them are taller than me and train hard. So if anyone should be able to eat more, I’d expect it to be them—not less. Yet they’re posting these really low-calorie “What I Eat in a Day” videos, and I can’t wrap my head around it.

I know everyone has different calorie needs based on height, weight, muscle mass, activity level, etc., but it’s hard not to compare. It makes me feel like I’m overeating, even though I also know I shouldn’t base my intake on someone else’s.

Am I misunderstanding something? Are these influencers actually building muscle, or are they mostly maintaining muscle while cutting? Is it really possible to build muscle while already lean and in a deficit, or is social media making it sound easier than it actually is?

I’d really appreciate some insight because this has genuinely been messing with my head.

Hey all,

Around 1.5 months ago my lowest weight (182cm) was ~64.5kg, after cutting for basically a year+ (with no exercise). After that, around 1.5 weeks ago, I decided to start gym again, and to do a lean bulk. By that time the scale showed 67.5kg, because I had eaten out 3/4 times, ,meaning it was basically all water weight which takes a long time for me to clear. So I treated my weight as around 65kg, and decided that I wanted to do a +300kcal bulk to around 74/75kg.

However, since i started bulking at ~2700kcal 6 days ago, my weight has basically gone up every day around 400g, to 69.4kg. That is a huge increase (considering the previous water weight as well, almost 5kg), and its been a week with no sign of it slowing down. So my question to all of you is, how much water weight do you usually gain during a bulk, how long does it take to get there? I'm kinda worried because the noise it brings to the scale means i cant properly see yet if my calories are correct, and I dont want to go over say +500kcal.

edit: two days later its down to 68kg.

Please please let me knowww, vegetarian diet

Hey guys, this is my first cut. I would love some honest feedback.
I’m 18y, 184 cm tall and currently 76 kg. Before the cut I was eating around 3000 calories on a „bulk“. Now I’m running 2300 calories per day.
My macros are:
45% carbs → 259g
30% protein → 173g
25% fats → 64g
I’m also on Osta (MK-2866) to help preserve muscle, Enclomiphene for test base, and a CJC-1295/Ipamorelin blend for recovery and fat loss.
What do you think about the macro split? Any changes you’d make?
Thanks!

For context i was 170 6 1 and a high level track and field sprinter maybe 15-20 percent body fat idk
However when i got sleep apnea i gained weight till 207 (took 4 months) and i was never in a big calorie surplus maybe a little and my doctor said i gained most of my weight because i kept training and caused my muscles to inflame a lot

I lost 9 pounds in like 4 weeks after i fixed my sleep apnea with apap (i was doing more activity and managed my eating)
However for a bit like 2-3 weeks ive noticed my weight not go down
Should i aggressive cut because i need to be back to at least 180-190 in a month and a half

Best body recomp advice for someone who struggles with skinny fat?

Hi guys, i have a long winded fitness question that i may be able to find answers to online, but i would rather have advice from experienced & healthy lifters instead of the generalised information i see on tiktok/research.

How should you be eating, and how do you got about finding things to eat when you are at work/out with friends? This is the biggest struggle for me; i have no issue with eating my meal prep at home and only eating whole foods, but as soon as i step out of the house it is instantly harder to find anything remotely high in protein, that is not processed and has decent macros.

I feel like those on a simple weight loss journey can hack the experience as they can still 'indulge' in unhealthy foods, its just a matter of keeping within their caloric deficit. But when you are trying to build muscle, or even harder - body recomping, its not only WHAT you are eating, but also reaching your protein goal. So when im out with friends at a cafe or for dinner, i never know what to get. Majority of foods are low protien, and the macros aren't listed so you cant really track even if you wanted do. I say this with concern because i just dont see longevity with working out/eating right to gain muscle, because that just means i'd have to rule eating out because i can't track it.

Obviously, its not like i wont ever eat out again lol, im just confused as to how people realistically stay on lifting based diets for years and years. Like theres no practicality at all! Before i get attacked, im not saying this to make excuses for unhealthy eating - i genuinely mean it from the point of view that its much harder to find foods to eat WHEN you are out and about. Sometimes i feel like im going to starve at work or when im having a day out at the mall if i dont pack my meal prep because 95% of options i can buy are just trash foods, no protein and not whole foods 😭. Again, for short term bulking goals (around 1-2 years), i would honestly stick this out, but once i get my results its not like i just stop eating protein.. you have to constantly be willing to maintain. I guess im just overthinking because im scared all this hard work ive been putting is going to go to waste due to how impractical eating a whole food, high protein diet seems to be .

I’ll try to be quick with this one. For reference I am 5’10 160 pounds lean muscular

So basically for the past year and a half I’ve pretty much just lifted whatever whenever I felt like it and ate good but never really counted anything other than high protein. I’ve finally hit a wall I can’t move past in my training.

I made a plan that I wanted to bulk up in size and have decided to start with a diet of 3500 calories and 200+ protein. As for my training I’m gonna try a one day on one off full body workouts. I wanna try it with one day being light working sets just to get some stimulus and pumps and then the next session go heavier and focus on lifts I wanna go especially heavier with like bench and squat etc.

This is the first attempt I’ve made to add real structure to my diet and training and I am sure I won’t get it perfect first try but I wanted to see if this was a good start. I’m also starting a full time job welding soon, so the higher calories made sense to me.

31F
SW: 14st 4 = 200lbs
GW: 10st = 140lbs
CW: 12st 7 = 175
Height: 5ft 8
BMI: 26.6

Hi, I did IF a bit too extreme (daily 23:1 fasts) but stopped due to vomiting quite often whilst doing it. I want to switch to 16:8 fasting and aim for body recomposition (muscle gain, fat loss). I calculated my energy goal for body recomp and it said 1600ish

I have experience weightlifting from 3 years ago but stopped due to work pressures. I think I will try harder now to fit it in.

Currently, my muscle mass has obviously gone down quite a bit, so my stats are:

3 sets, max weight so far:

-Squats 10kg
-upwards/diagonal leg press 72kg (includes machine weight)
-thigh adductor 18kg
-thigh abductor 23kg
-shoulder press: 10kg
-lat pull down: 23kg

I have a few questions and I would really appreciate if I could get some advice/thoughts.

1. Should I do cardio (running) at any point or will this reduce my muscle?
2. Or is it better to continue with my old plan and get rid of fat first, then build muscle later?

Thanks so much in advance!

Edit: Forgot to mention, I have multiple sclerosis and my balance/proprioception is a little off, so I prefer to use machines at first. I’ll worry about using the rack later on 😓

I used to be really overweight so I cut for about a year until I was underweight and while I look noticeably slimmer, my stomach and nipples are still look soft.

I thought I was skinnyfat since during the cut I barely did any excercise besides cardio, but I only have a BF% of 12.

What’s the cause of this and is there a way to fix it? I’m M, 181cm tall, 17, and currently 60kg.

Hi,

I've just started my cut, training is going well and I am progressing, however I've started feeling light headed after heavy sets during a workout. I've not had this before and all other factors are exactly the same so I'm assuming it's related to the cut.

I am drinking plenty of water and before workouts I take BCAA with electrolytes. I'd rather train fasted where possible, but is this my body telling me I need to have some food beforehand?

For those that train fasted in a cut, is this normal? Is there something I can do to combat this?

The problem with this is my last few exercises are impacted, so if necessary, I will have a piece of fruit beforehand if it's the only option.

Just wondering from more experienced lifters what else i can do i’ve been doing a consistent p.p.l. upper lower split for the past year and i think my progress has slowed to a certain point and i feel as if im not making any more noticeable progress in lifts

Anybody else have horrible gym days?

Always so random was doing doing cable curls at 110 pounds on Saturday anc today I can barely do 90?

Any suggestions?

Hello everyone! 26 year old dude here.

Two and a half years I used to weight around 220 lbs, today I weighted myself and I am officially under 160 lbs. Big up for me and all that stuff, yes. 72.5 kgs for my fellow Europeans and I’m also 5’11 (181cm) if that’s needed.

So far the saying “abs are made in the kitchen” has worked. I eat around 120-150g of protein and 1/3 of the fats based on how much protein I consume. Usually I eat 2000 calories and have a deficit of 150-200.

I do calisthenics, run a lot, incline walks and my steps are on average between 12 to 15k x day.

I want to lose 7 more lbs (3kg) because of my lower back fat that stored throughout the years, but I don’t think it’ll be enough to get rid of it for good.

I think I’ve got to a point where only dieting isn’t the solution. I do ab workout, but not as much and I’m afraid of gaining weight because to grow muscle, you gotta eat.

I’ll leave a link with my current body, let me know what you think. I’m on track, but I don’t know if should eat and kill my abs or still lose that bit of weight I have in mind.

Thanks :)

Pictures: https://imgur.com/a/dV7va2g

To keep my metabolism "hot" and prevent muscle wasting, I’ve put together this cyclical carb-timing blueprint based on a 1:2 Low-to-High ratio. I'd love to get the sub's feedback on this setup.

For those who have successfully pushed down to a true 10%, does running 300g on low days and jumping to 600g on a high day sound like a solid ratio for someone with a high metabolic baseline?

1. Regular Cutting Days (6 Days a Week)
The goal here is a controlled, shallow deficit (300–500 calories below TDEE) to drop 0.5 to 1 lb of pure fat per week.
Daily Carbs: Baseline of 250-300g of carbohydrates.
Timing: "Earn your carbs" by focusing them entirely around the peri-workout window (pre- and post-workout).
Sample Setup:
Morning/Pre-workout: Whole eggs/egg whites paired with 150g–200g of potatoes.
Mid-day: Lean protein with salad
Post-workout/Evening: Chicken breast or lean beef paired with 1 to 1.5 cups of cooked white or jasmine rice to lower cortisol and replenish glycogen.
2. High Refeed Day (Once Every 7–10 Days)
Instead of a sloppy "cheat day," this is a calculated, clean refeed designed to spike insulin, reset leptin, and pop the muscles back out.
The Golden Rule: Keep daily dietary fat near rock-bottom (under 30g–40g) so the massive influx of carbs goes purely into muscle glycogen rather than fat storage. Simple sugars are completely fine here to maximize the intentional insulin spike.
The Target: Double the baseline carbs to 600g of carbohydrates for the day.
Go-To Elite Carb Sources for High Days:
Homemade Pro-Waffles (Breakfast): 100g regular flour, 20g cornstarch (for crispiness without butter/oil), 125g fat-free cottage cheese (for volume/casein), egg whites, and a little applesauce.

Sushi (Dinner): Massive amounts of clean white rice packed tight. Sticking to Nigiri, California rolls, or cucumber/tuna rolls. Absolute "Red Light" on spicy mayo, tempura, avocado, or fatty salmon to keep the fats at zero.

At the beginning of this year, I had this thought: either I hit the gym and finally see my muscles and abs, or I never will. I'm 32, by the way. I’ve been going to the gym on and off before, but I was always bulking and have never done a proper cut.

When I started, I weighed 97 kg. While losing weight, I also tried to build muscle. To do this, I’ve been eating at a 500-calorie deficit this whole time. I aimed for 2 grams of protein per kg of body weight, which averages out to about 200 grams of protein a day. Now, I’m down to 87 kg.

I think the process is going pretty well overall because my working weights have been steadily increasing. I started with an 80 kg Romanian deadlift, and yesterday I pulled 130 kg for 10 reps. My squat went up to 105 kg for 10 reps (my quads have always been weak), and my bench press reached 105 kg for 10 reps. I knew I might lose some muscle along the way, so I figured as long as my strength keeps going up, my plan must be working. I feel like once I hit 85 kg, I’ll finally see some clear outlines of my abs.

So here is my question: what should I do next if I want to keep building muscle with minimal fat gain? Should I switch to my maintenance calories and just stay there, or is there a better way?