Progress logs, plateaus, form checks and honest answers from people doing the work.
January: 103kg, 36% body fat by the scale (so probably 30 something real), could not do a push up, back hurt sitting down. Sat in the gym car park twice before going in. Posted...
M28, 180cm, 79kg. Navy method says 15.2%. Waist 82cm. I can see the top two abs in good lighting if I flex. Nothing below the navel. Love handles still there. Every chart says 15%...
F36, 74kg. Lifting for 4 years, never tracked food, always "ate healthy", never really changed shape. Finally did 30 days of weighing everything. Not to diet, just to see. 1. I...
F33. Lifting 3x for 2 years, cardio was always "a bit of running when I felt like it", which was never. Started zone 2 three weeks ago because of the walking thread, 3x 40 min on...
M38, 181cm. Started at 97.2kg on Jan 26, weighed 88.8kg this morning. Not a dramatic transformation, still have a belly, but I have been trying to do this for about 6 years and...
M27, 177cm, 70kg. Thin arms, no chest, belly and love handles. Classic. About 8 months of inconsistent lifting, maybe 2x a week average, now committed to 3x. Bench 50, squat 70,...
8-Week Program · Custom Meal Plan · Video Workouts. Follow the exact plan that built this physique.
M31, 82kg, been lifting about 3 years. Bench was 90kg for a single in October and it just would not move. Tried more volume, tried less volume, tried a different grip. Nothing....
M30, 3 years lifting. Upper lower 4x a week, coach has me on Mon Tue Thu Fri with Wed Sat Sun off. I feel fine on Wednesday and want to train. Coach says no. Squat 150, bench 110,...
Could not do a single one in January. Did 8 clean dead-hang pull-ups today. 64kg, 168cm, been lifting about a year total. What I did, 3x a week after my normal session: Weeks 1-4:...
M41, 88kg down from 101 over 14 months. For the first 5 of those months I did 3 HIIT classes a week and lost about 3kg total. For the last 9 months I did zero classes, lifted 3x a...
18 months of eating 3400 a day. Got to 96kg, lifts are the best they have ever been, also I have a gut and my face is round. Dropped to 2600 two weeks ago. I am hungry constantly....
I am a personal trainer. I know this is water. I have explained this to approximately 200 clients. I had sushi and a lot of soy sauce last night and the scale says +2.3kg and I...
12-Week Program · Custom Meal Plan · Video Workouts. Follow the exact plan that built this physique.
Between sets, mid session, headphones in. Taps me on the shoulder. "Hey man, you have a good base, I could get you shredded in 12 weeks." Shows me his Instagram. 2,000 followers....
M33, 84kg to 77kg, December to June. 16:8, eating window 1pm to 9pm. Lifting 4x a week, upper lower. Here is what I actually found rather than what the IF people or the anti-IF...
M24, 7 months lifting total. Started a cut 6 weeks ago at 88kg, now 84.5. In that time squat went 90 to 105, bench 65 to 72.5, deadlift 120 to 140. Everyone says you lose strength...
Posting this at 10:47pm while actively eating crackers so, you know. F29, 71kg, trying to get to 65. Daytime is perfect. I eat ~1400 by 7pm, feel fine, feel in control. Then 9pm...
M23, 94kg, started 5 weeks ago. The first two weeks I drove to the gym and sat in the car and drove home. Twice. Posting what got me through the door in case it helps someone. -...
I log sleep (watch) and every set (notebook) and I finally sat down and compared them over 5 months. Not rigorous, n=1, but: Nights with 7+ hours: top set of squat averaged 142kg...
12-Week Program · Custom Meal Plan · Video Workouts. Follow the exact plan that built this physique.
Small thing that made a big difference. I used to weigh every morning, see +0.6, and spend the whole day in a mood about it. Then weigh, see -0.8, and "reward" myself. The scale...
PPL 6 days a week. Push day: bench 4 sets, incline DB 4, OHP 4, lateral raises 4, cable flyes 3, tricep pushdown 3, overhead tricep 3, dips 3. 28 working sets plus warmups. 2...
Mon to Fri: 1900 kcal, protein on point, steps done, feel great. Saturday: pub lunch, 4 pints, takeaway. Easily 4000. Sunday: roast at my mum's, "I've already ruined it" mindset,...
F34, 68kg, desk job. I have been hitting 10k steps most days for about 6 weeks and tracking food at roughly 1650 kcal. Down about 1.8kg which is fine, but I genuinely cannot tell...
M26, 175cm, 78kg. Navy method says 17.8%, I would eyeball it at 18-20. Bench 85, squat 120, deadlift 150. About 2 years training with a lot of inconsistency in the middle. I want...
M29, 178cm. Started cutting in March at 93kg on 2100 kcal. Went well until about 85, then slowed, then stopped. Weekly average has been 84.1, 84.3, 84.0 for the last three weeks....
16-Week Program · Custom Meal Plan · Video Workouts. Follow the exact plan that built this physique.
Gym is 25 minutes away and I am skipping too much. Garage has about 2.5m x 3m of space and a concrete floor. Budget 500 total. Goal is to keep lifting 3x a week, not to compete at...
Every productivity post says Sunday. For 2 years I have said "I'll prep Sunday" and then Sunday is for lying down. Monday lunch is a meal deal. By Wednesday I have given up....
Started 5g a day last Monday, no loading. Up 1.5kg on the scale, feel a bit puffy, stomach a bit off for the first 3 days. I am cutting so watching the scale go the wrong way is...
Conventional, 140kg for 3-5 reps, 85kg bodyweight. Every session my lower back is pumped like crazy after and my hamstrings feel like they did nothing. No pain, just pump. Glutes...
Trying to hit 160g a day and I just cannot get there on food alone with my schedule. Bought a cheap whey off Amazon and it is genuinely undrinkable. Gritty, fake vanilla, foams up...
Three 12.5 hour night shifts a week, 7pm to 7:30am, usually Mon Tue Wed but it moves. Off the other four days but the first one is basically a write-off because I am sleeping...
16-Week Program · Custom Meal Plan · Video Workouts. Follow the exact plan that built this physique.
Front of the hip, left side, pinching at the bottom of the squat. Started in February, got worse until I was squatting high because I was scared of it. Physio said nothing...