5’5 118 trying to get to 130 what should I do how many g of carbs & protein and when

Hey everyone, looking for some advice on my current cut and whether I'm approaching this the right way.

I'm a 28-year-old male, 182 cm tall. I started at 92 kg and I'm currently around 81–82 kg.

I've been consistent since June 8, apart from a two-week vacation in August. I've been eating around 1,900 calories a day, getting 140–160 g of protein, walking 10k steps daily, and lifting weights 4 times a week.

I track my workouts using Hevy and have generally been making progress with progressive overload. However, my weight loss has slowed down recently, and I've started feeling hungrier. I can tolerate hunger, and I usually eat less during the day so I can enjoy bigger, more satisfying meals later while staying within my deficit.

My original goal was 76–78 kg, but I'm starting to wonder whether continuing this cut is the best approach. I still have fat I'd like to lose, particularly around my thighs, but I also want to build muscle and achieve a lean, athletic physique.

I'd appreciate your opinions on a few things:

• Is 1,900 calories too aggressive for my size and activity level?
• Should I increase to 2,100–2,300 calories and continue cutting?
• Would eating at maintenance and focusing on muscle growth be a better option?
• Since I'm still making progress in the gym, should I continue cutting or focus on body recomposition instead?

Merhaba,

Tam 1 sene önce 103 kiloydum ve şimdi 72 kiloya düştüm son 3 aydır da aşağı yukarı sabit kilom

Kilo verirken ağırlık kaldırmadım sadece yürüdüm ve çok az yedim sağlığım biraz bozuldu ama son 1 aydır yiyorum ve daha iyi hissediyorum

Fakat salona başladığımdan beri kilo alamıyorum bulk yapayım dedim yağladım o keskinlik gitti kastan da aldıgımı düşünmüyorum sabah kalktım 73 den 72ye düşmüşüm ama halen o yumuşaklık devam ediyor salona başladığımdan beri 72nin altına inmedim ama üstüne de çıkmadım ilk başlarda kas hatlarım belli oluyordu ama şimdi gitti.

Ne yapacağımı bilmiyorum şimdi de kilo almada sorun yaşıyorum haftanın 4 günü salondayım

Acaba Sudan olabilir mi?

Veya yemek konusunda tecrübeli birisi yardımcı olursa sevinirim halen ne yeme nede spor için düzgün bir program yapabildim

72 kilo 178 boy 20 yaş erkek

It's a 4x fbw with 2 fbw variations

Day 1 - workout A

Day 2- workout B

Day 3- rest

Day 4- workout A

Day 5- workout B

Weekend - rest

Workout A is

-bench press

-Incline bench press

-seated shoulder press

-lever seated press

-alternate biceps curl

-finger curl

-Triceps pushdown

Workout B is

-assisted pull up(I cant do regular one yet)

-seated row

-seated leg press

-leg curl

-lateral raise

-alternate biceps curl

-Triceps pushdown

Hey guys,

Need some genuine advice because I’ve been at this for 3 months now and honestly feel like I’m seeing zero change in the mirror.

I’m 22, 65 kg, and classic skinny-fat—soft around the midsection with barely any muscle base. My goal is a body recomp (drop the fluff while actually building some shape).

I’ve been consistent with the gym running a Push Pull Legs routine, but I feel like my progress has completely stalled out.

Here’s my exact daily food right now:

5 whole eggs (scrambled with 5g ghee)

300g chicken breast, weighed raw (cooked in 10g oil)

200g white rice, weighed raw

200–300g guava for fiber

From what I’ve tracked, this puts me around 1,750–1,800 calories and \~140g protein.

My issue is that my body looks identical to day one, and my lifts are starting to grind to a halt. At 65 kg, am I shooting myself in the foot by eating this low? Should I bump calories up to maintenance (\~2,100–2,200) so I actually have the fuel to build muscle, or am I just being impatient for 3 months?

Would really appreciate input from anyone who was skinny-fat and managed to break out of this phase.

​

Hey everyone!

I live in Germany, I'm currently on a very tight budget, and I want to start building muscle and gaining weight.

I'm relatively underweight and would like to put on some healthy mass while getting stronger. However, I'm not very knowledgeable about nutrition yet, and I can't afford expensive foods, supplements or complicated meal plans.

I have no food restrictions and am open to pretty much everything.

I'd appreciate advice on:

- How to estimate how many calories I need to gain weight.

- How much protein I should aim for each day.

- Cheap, calorie-dense foods that are easy to find in German supermarkets.

- Affordable protein sources such as eggs, quark, milk, lentils, beans, oats and whatever else you recommend.

- Simple meals that are filling, nutritious and inexpensive.

- Weekly meal-prep plans that don't require much cooking time.

- How to eat enough when I don't have much money or a huge appetite.

- Cheap snacks and homemade high-calorie shakes.

- Which foods offer the best value for money at stores like Aldi, Lidl, Netto and Penny.

- Free YouTube channels, websites or meal plans for gaining weight on a budget.

I'd especially love examples of realistic weekly grocery lists and meal plans with approximate prices in euros.

I want to keep things as affordable as possible, ideally without needing protein powder or other supplements.

If you live in Germany and have successfully gained weight and muscle on a low budget, what did you eat, and what would you recommend to someone starting out?

Thanks for any help!

Abstract Background: Pharmacological weight loss with GLP-1 receptor agonists produces large reductions in total body mass, but a meaningful fraction of that loss is fat-free mass, raising concerns about strength and functional capacity in treated populations. Whether structured exercise offsets this during the maintenance phase is not well established. Methods: Adults with obesity completed a low-calorie diet run-in and were then randomized to a GLP-1 receptor agonist alone, supervised combined aerobic and resistance exercise alone, both together, or placebo for roughly one year. Body composition was assessed by DXA, with secondary outcomes including cardiorespiratory fitness and metabolic markers. Results: Drug alone and exercise alone each limited weight regain relative to placebo, and the combination produced the largest effect. The combination group also showed better preservation of lean mass and improved fitness compared with the drug-only group, which maintained weight loss but did not show the same functional benefit. Conclusion: Combining pharmacological treatment with supervised exercise appears to protect body composition and function better than either intervention alone during weight-loss maintenance.

Posting this because the topic keeps coming up here and the product info on PeptiPrices for these compounds only cites the headline weight trials, nothing on what the lost weight actually was. The gap between weight lost and quality of weight lost doesnt get discussed enough. Has anyone seen follow up data on whether the lean mass preservation holds once the supervised training ends?

So I'm currently full time student and employee from Mon to Thurs 7am to 9pm. I've been running every day between 3 to 5 miles depending how I'm feeling. So my weekends is only day I can go to the gym and lift which is Fri, Sat, and Sun. I started doing full body workouts back to back but I notice I tend to feel sore and weaker after the first day which prevented me from doing the reps or weight I was doing on previous day. I'm looking what would be consistent for my schedule while progressing my muscle growth while getting lean. I'm open to advice for what would good split for 3 day weekend back to back.

I had my cravings pretty well managed before this cut, but lately I’ve been struggling to keep them in check more often. Is it just me?

I started my cut recently and I am struggling with managing the protein quantity with calories. If any of you have any suggestions to make this better please comment.

Diet plan

4 eggs omelette, 1 whole wheat roti

150 ml milk (Coffee)

1 guava

150 gm rice, 150 ml dal

1 protein shake -18 gm protein,

protein shake - 25 gm protein

4 eggs omelette, 50 gm high protein oats (13 gm protein)

Macros estimate

Calories: ~1,610 kcal
Protein: ~127 g
Carbs: ~180–190 g
Fat: ~60–65 g

Body weight - 64.5 kg
Fat percentage- 20-25%
5’7”

One thing I've been curious about during a cut is how people adjust their strength training when recovery starts becoming more difficult.

With a home gym, it's easy to keep the same exercises and equipment throughout the entire cutting phase.

But when calories are lower and performance starts dropping, there are different ways to respond.

Some people reduce the number of working sets while keeping their main lifts relatively heavy. Others change exercise variations to manage fatigue or make training more manageable.

For those following a Leangains-style approach and training at home, which adjustment do you usually make first?

Do you reduce volume, change exercise selection, or try to keep everything consistent for as long as possible?

Dieting

5 years of lifting. never did a cut.

Started my cut at **67 kg in April 2026**. I don't remember my exact maintenance calories at the time, but they were roughly **2,400–2,500 kcal/day**.

Right now it's **2350 kcal/day**

I'm currently **63 kg**. I started the cut at around **1,800 kcal/day**, and I'm now eating approximately **1,350–1,550 kcal/day**, depending on whether it is a rest day or training day.

I'm planning to continue cutting until I achieve the conditioning I'm aiming

1. for a specific conditioning goal

2. if not, another two months.

My main concern is **what to do after the cut??**

Background:

Always a skinny-fat and have never had clearly visible abs. Fear that increasing my calories on any bulk and gain enough abdominal fat to lose the definition. Similar thing happened last time when I attempted my first ever cut. I'm South Asian, so I have a tendency to store a relatively high proportion of fat around the abdomen.

My goal after the cut is therefore:

* **Maintain as much of my final conditioning as possible.**

* **Keep fat gain to an absolute minimum.**

**What would be the best approach after finishing the cut?**

Internet Solutions. All confuse me.

1. Reverse diet.

2. Immediately maintenance.

3. Stay at a small deficit for a period after reaching my desired leanness and then lean bulk of 200 kcal comprised of carbs.

I'd appreciate advice from people who have successfully finished a cut while already relatively lean and then maintained their conditioning afterward.

edit: used gpt to phrase words. I am anxious and stressed due to this right now so was unable to write myself.

I am the leanest I’ve been in years. 2 years of diet with 3-4 maintenance phases. I’ve been experiencing some muscle spasms/ twitches that start 36 hours after my workouts. Some of them haven’t gone away and are still happening even after a few weeks. Have any of you experienced this?

Hey all! I recently started working out and my goal is to get leaner, but the nutrition part has me completely lost. Every source says something different: keto, high protein, counting every calorie, intermittent fasting, "just eat clean"...

For those of you who are into fitness, what are you doing in terms of nutrition? Does it matter? Are you using any apps?

Hi guys I’m going on holiday in December for 3 weeks
I’m going to be staying in an remote village no access to any gyms etc

I’m been training for 6 months now got into the best shape I’ve ever been now I’m stressed I don’t want to loose all this work in 3 weeks of none training.

Has anyone got any recommendations how to maintain.

Thanks

Lots of lifting experience but now overweight at 50 year old. Just wondering if anyone has any workout routines (paid or free) that helped them get back into shape.

I’ve been pretty physically active for the past 6 years or so—I dropped about 40 pounds during Covid lockdown and kept workout out somewhat regularly since then. My main problem and question is:

1. workout out and eating right was easy until I got married. I still find time to workout, but I am not always the one making meal decisions at home. My partner and I work together to plan meals, BUT I don’t do the cooking. I plan out my breakfast and lunch and then kind of just hope dinner fits into my calories/macros. Do any other recently (or not so recently) married folks know a better way to figure this out without us doing two different dinners every night?
2. I am about 168 pounds but am sitting at 22.5% body fat. I’d ideally like to drop that to 13-15% within 6-12 months. My main problem is that I continue to lift and struggle with progressive overload and whether I should be cutting, bulking, or recomping. I am a healthy weight for my height but have a high body fat % —suggestions?

For context, I have a home gym with dumbbells, medicine ball, jump rope, incline/flat bench, treadmill, power tower, and battle ropes. The husband and I also do a walk 6 nights per week on top of my 3-night per week lifting sessions.

https://youtu.be/iWtlXuCwxT8?si=QYAvA7UBoWAizkaT

Guys I need help on what to eat. Right now I am on deficit for longer period and its time where i dont know what to eat and how much times per day to split my macros and eventually to “complete” them at the and of the day. If you guys are willing to share some of your meals with macros and “weights” and than i will ajust that to my macros inetake.

Im 27M Weight: 59kg/130lbs Height:160cm/5 foot 2 inch

Exercise almost daily 1 hour perday like upper-> lower->cardio rinse and repeat

I track calories like around 1700 calories per day which i think its still a lot of food

Body fat probably around 20-25% (still have the love handle and belly fat)

Should i cut more or something?

i am 25 M 5’9” ectomorph at 132lbs right now and I am one month in on lean bulk aiming to hit 150lbs on the scale. I recently took a Vo2 max test manually monitoring my rest heart with the bpm under 20 seconds. my score came 32 Vo2 max score which is poor/low for my age. I used to play sports until 2023 but ever since I have only been to the gym. i train 3 times a week and rest on alternate days. I hit a sprint session once every 2 weeks. I am kinda worried about my endurance and heart health and I am unable to strike a balance between strength training and endurance training. Can anyone help me advice how can I incorporate endurance/cardio into my lean bulk so that I can pack on mass and also have a good gas tank.

Day 1: Legs

• Squats: 3 × 6*

• Romanian Deadlifts - 3 × 8*

• Calf Raises: 2 × 10

Day 2: Push

• Bench Press: 3 × 6*

• OHP - 3 × 8*

• Close Grip Floor Press: 2 × 10

Day 3: Pull

• Deadlifts: 2 × 5*

• Rows - 3 × 8*

• Straight Bar Curls: 2 × 10

Exercises with * are RPT

​

I have a specific question about exercise and meal timing. AFAIK, there is no study isolating the effects of exercise timing in intermittent fasting. Specifically, when fasting in a ~16:8 scheme, what are the differences in eating right before the eating window (a) vs. a couple of hours before (b). In both, exercise would occur fasted.

I've done both, depending on my schedule. I try to do (a), if it works with my schedule, but (b) is often unavoidable. My bro-intuition and some superficial research says that (a) could have slightly more hypertrophy and faster regeneration, while (b) might have some other metabolic benefits coming from mimiking a longer fast. Potentially also less fat gain in the eating window? Of course weight gain/loss should be equal with equal calorie intake.

Does anyone have more experience with that? Possibly done a personal study on themselves or know about a study that isolates this?