I hate all protein powders I’ve tried. They all taste like trash and make me gag. I’ve also tried making pancakes out of them and it’s still disgusting but not as disgusting as the smoothies. I also hate eggs and only eat fish which is expensive. Please give me advice.

Has anyone done a body recomp? I was doing it last year for about 6months but It wasn’t giving the results I wanted. I was eating my goal weight in protein, tracking cals, hitting 10k steps daily, training till failure 5x a week, 8+ hours plus a litre of water everyday and I went from 173 to 148 in 3 months. After 148 i plateaud but I wanted to hit my GW of 130. What could I do different this time around?

title

Hi all! I’m F22, 5’5, and 129 pounds. I already go to the gym regularly (been going for over 6 years) and I have a decent amount of muscle and fat on my body. I want to achiever a slimmer and more lean build, to maintain my muscle and lose fat

I’ve tried to increase my cardio, eat in a 1600 calorie deficit, increase my protein to 90g+ but I haven’t seen much results. I do have problems with overeating, to which I’ve tried to monitor and cut back. Not sure if I’m missing something, or I just need more time

I feel like I haven’t seen good growth and I’ve been working out since August, to be fair I wasn’t doing it correctly until about the beginning of January, (I was doing too many workouts in one day, not lifting heavy enough, not eating enough protein, and I was also sometimes cutting days and only going once a week or not even at all, but I’d never skip more than one week. I also got sick and injured twice throughout August-December so that also slowed down my progress to the point where my glutes went completely flat) I know the burn doesn’t mean everything but when I was working out throughout those days I still felt it hitting in the right muscles, shouldn’t that mean something? At least a bit? Now, I’m trying to do hypertrophy training but I’m not sure if it’s working. I’m lifting heavy, I’m TRYING to go till failure but it feels like I can always do more (for example hip thrusts, I feel like I could do more, but if I do more my crotch lowkey starts hurting because the padding isn’t enough and there’s like no meat there), I believe my form is fine, I’m eating 100-120g protein every day or more, i switched from doing 5x12 to 4x8 because apparently that’s better, I’m doing drop sets, I’m increasing my weight, I’m doing slow and steady movements, and I’m resting 2-3 days every time. I workout twice a week and my workout includes hip thrusts, Bulgarian split squats, step ups, back extension, and hip abduction. I’ve been using this new workout for about a month and I’m still not seeing good progress. Shouldn’t the amount of time I worked out (even if it was done wrong) from August-December still count for something? But it feels like I just started like three weeks ago when I didn’t. I don’t know what to do, I know eating more protein is something I’m gonna get told, but is that it? I feel like I can never get to failure, I’m pushing, my legs are quaking, it burns, i get doms, I don’t know what I’m doing wrong. Back when my workout routine was bad my legs would buckle under me if I started walking after doing a compound workout, but now that doesn’t happen anymore. After switching to 4x8 and upping my weight by about 30lbs it was ok, but then im told 4x10 is better, but then apparently 8x8x8 method, but then apparently I’m not even supposed to be doing my max weight for compound movements, I’m supposed to be doing something ‘manageable’ so then I can feel it better in my glutes. Apparently going two days is better than three but then I'm told the opposite. I don’t know what’s true anymore so I came here, thanks for reading my ramble, I’m literally desperate. If it matters I’m 130lbs, 5’8, and East Asian

Basically the title, the abduction machine at my gym can have the angle of the seat changed and I’d like to know what angle is best to get the most glute activation

So I'm feeling a bit shitty because I'm not too happy with the result of my bulk and now regret it immensely. I'm also struggling to cut, especially the eating less part because my body is used to eating more food - I feel like I am developing an unhealthy relationship with food where I feel guilty every time I eat something high calorie but at the same time I can't seem to stop myself.

In terms of the results of my bulk, I gained approx 1.5-2 inches on glutes (don't remember my starting measurement, I think it was either 41 or 42 inches and I'm now at 43.5 inches). My waist went from 26 to 27 inches, but my lower belly is a lot bigger and I'm scared I won't be able to reduce it. I don't feel like the results were worth it, most of the weight went to my arms, belly and upper thighs and these are areas that I never really struggled with weight gain wise.

Does anyone have any tips for me to get through the cut (especially the eating less part)? And for those of you who bulked, where you happy with the outcome?

Welcome to the weekly stickied thread for all questions about nutrition. This is the place to ask about cutting, bulking, and what to eat to attain your fitness goals. All nutrition related posts submitted to the sub will be redirected here. This thread is intended to provide space to give everyone a chance to get personalized help. Many questions come from people who are new to fitness and asking for a bit of guidance, so please treat each other with respect. Pictures can be used if you would like to, but please keep them appropriate for a fitness sub. Self-promotion and social media posts are not allowed and will be removed. Please report posts that could be considered inappropriate.

In order to receive appropriate assistance, please copy/paste this format into your post:

Suggested macros for your age, gender, height, weight, etc.

• Use the macro calculator to find this information.

What are your current nutrition habits?

• How many calories do you currently eat?
• If you don't track calories, what foods do you usually eat in a day?
• Are you well hydrated? Consider the amount of hydrating liquids you consume per day vs things that contribute to dehydration (caffeine, alcohol, medications, etc.) Here's a cool chart to help you understand where your hydration level might be.

Describe your fitness goals

• Please do not trash talk your body. Our bodies are amazing and do amazing things for us. They deserve respect.

Describe your sleep habits and activity level

• How many hours of sleep do you get on average?
• What are your activity levels like? Do you have a job that requires a lot of physical effort and movement, or are you usually seated and focused while working?
• How often do you workout during a week, and for how long?

Please do not use this thread to post questions that do not pertain to nutrition. This post renews every Monday.

Hi guys. I am really struggling with hip thrusts. Can someone make a step by step tutorial in the comments? I have the worst knee pain while doing this, ive tried putting my feet closer, further, making sure my knees arent dipped in, chin tucked, etc. I really dont know what i’m doing wrong? could it just be that that arent for me?

Along with that, i struggle with squats. I feel like i never feel them in my glutes. I have tried different kinds of squats, even ass to grass as far down as i can go and i still dont feel them. What am I doing wrong?

Glute activation

F 5’4” 67 kg. I’m not new to lifting, I did Strong Curves 7 years ago and had good success with compound lifts and lifting heavy (for me). I stopped because I was fearing injury.

I now do yoga 3-4 hours/week and love it. I’m lean and petite but carry fat on my bum. Recently added lifting back in my week in order to strengthen my bum and legs. Specifically Gluteal Goddess. And I cannot for the life of me feel my glutes when I do hip thrusts, goblet squats, or Bulgarians. The next day I’ll be sore in my lower back or hammies instead. I tried adjusting foot position, lowering/adding weight, and still nothing. I watched loads of glute activation videos and did clamshells, leg raises, Superman’s. After these my glutes still aren’t sore. It’s as if yoga changed my body and I have to relearn these exercises that were simple the first time around. Or maybe I’m just older. Has this happened to anyone? How do you get glutes to activate?

In hip thrust, some say to lift as heavy as possible and not feeling it in the glutes, other say to drop the weight and really feel the mind to muscle connection.

What has worked for you?

I really want to grow my booty, and know that strengthening my glutes & core will help take some strain off my back, but I’ve had such a hard time following the programs as written. My legs are two different lengths, which really complicates things.

I’ve worked with multiple trainers, but can’t get my glutes to engage in a glute bridge/hip thrusts (I mainly feel it in my lower back), and exercises like squats and dead lifts only engage my right glute (the longer leg).

I’ve switched to single leg RDLs to isolate each glute, and can do lunges, but I know how effective hip thrusts & squats are, and can’t help but feel like I’m missing out. I’m trying to figure out a modified routine that is effective but won’t injure me.

Has anyone successfully adjusted any of the programs to accommodate scoliosis/uneven legs?

I will try to keep this short, 1, F 163cm, 28, about 62kg

I didn't have a good relationship with foods for a few years, I was eating either too leafy foods with no proteins on the side or eating just protein lean meats with nothing else, or too much flour, bread for all meals. used to lift weights on and off thinking I am not seeing progress at the time, now I can see why that didn't work, my food was not there at all. Fast forward, in the last 5 months I have been lifting weights with dumbells and heavy bands I have at home, started eating at 1200 cals lost 7kg from starting point (I know thats not healthy at all), slowly increased calories overtime and eating 1850calories for a month, then dropped to 1750 calories for the last 2 days. I eat over 100grams protein a day and stick to whole foods only!

I haven't seen any drop on the scale, but I am feeling a lot stronger, I can see definition in my arms, upper back, legs, I still have love handls and belly but they are a lot smaller than they used to be. I am definitely skinny fat, I fear increasing calories more than they are now as I will gain all the fat I have lost. I am progressing every session and challenging myself. I will soon join the gym to lift heavier. I am also doing 15-20k steps daily + 4 strength training sessions at home, I get discouraged when I look at myself wondering when love hndles will go away, I wasted so much time in the past trying to figure out what works every time l had a personal trainer I worked so hard without seeing any results. I don’t want to waste any time further :(

anyways What do you guys advise what to do from here? should I decrease my calories more than it is?

Also ; is there anyone who experienced similar situation? How did you change your composition when skinny fat?

Does anyone else have this issue? I’m honestly really confused about this as when I do back extensions I feel my right hamstring working way more than my left. It’s odd because my right is more developed and even when I do them with no weight my right one still works way more. I also have this same issue with RDLs where my feet are lined up, but I always feel it in my right hamstring way more. I noticed that my right hip is a bit hirer than the left and my left side is more anteriorly tilted even though I don’t feel any tightness in my quads or hip flexors. Has anyone else had any experience with this?

I’m just doing some research. I’d love to know your age, heart rate and during what workouts? For example me: Female, 27. If I’m lifting heavy I can get to 165. If I’m lifting and just doing my regular weight it’s around 130-150.cardio can be anywhere from 120-170

First photo initially on a vegetarian diet for 10 years that I didn’t take seriously, going to the gym inconsistently. eating garbage not moving. My mental health was of course terrible during this time.

Second photo is some 4 years later, I’m no longer vegetarian, cleaned up my diet and properly hitting macros. Currently in a bulk at 3100 cals

Training routine is power-building style 4x a week, hitting 10k + steps.

My lifestyle took a full 180 and I’m very active, hiking surfing and swimming in my spare time

I've been lifting for over 10 years, but historically have done upper/lower splits. I started doing 3x/week full body workouts and am struggling with recovery. I'm consistently sore and feeling spent. Thoughts??

Welcome to the weekly stickied thread for all questions about nutrition. This is the place to ask about cutting, bulking, and what to eat to attain your fitness goals. All nutrition related posts submitted to the sub will be redirected here. This thread is intended to provide space to give everyone a chance to get personalized help. Many questions come from people who are new to fitness and asking for a bit of guidance, so please treat each other with respect. Pictures can be used if you would like to, but please keep them appropriate for a fitness sub. Self-promotion and social media posts are not allowed and will be removed. Please report posts that could be considered inappropriate.

In order to receive appropriate assistance, please copy/paste this format into your post:

Suggested macros for your age, gender, height, weight, etc.

• Use the macro calculator to find this information.

What are your current nutrition habits?

• How many calories do you currently eat?
• If you don't track calories, what foods do you usually eat in a day?
• Are you well hydrated? Consider the amount of hydrating liquids you consume per day vs things that contribute to dehydration (caffeine, alcohol, medications, etc.) Here's a cool chart to help you understand where your hydration level might be.

Describe your fitness goals

• Please do not trash talk your body. Our bodies are amazing and do amazing things for us. They deserve respect.

Describe your sleep habits and activity level

• How many hours of sleep do you get on average?
• What are your activity levels like? Do you have a job that requires a lot of physical effort and movement, or are you usually seated and focused while working?
• How often do you workout during a week, and for how long?

Please do not use this thread to post questions that do not pertain to nutrition. This post renews every Monday.

Hi I have seen crazy glutes growth after trying (with difficulty) to activate my glutes in my daily life. When I walk up the stairs I lean in slightly forward and push through my heels. When I walk idk how to explain but I make sure to feel my glutes working. And also I started biking and ifykyk.

Maybe this sounds obvious to you but it wasn’t to me and I’m not a glute dominant person

I'm interested in visiting San Diego to spend a month training at the Glute Lab. Has anyone worked with a trainer there and if so, what was that like? And what's the atmosphere like there?

I usually do all of my sets to failure, but I have a bit of a struggle when it comes to RDLs.

The problem is that I can never get to the point where my legs give up so that I can’t finish the rep, because my form always fails me before that.

My back starts to arch (and I can’t get back into the right form) and that is usually where I finish my set, since I don’t wish to injure myself. Even though I know that my legs could do another ≈3 reps.

Is there anything I can do to fix this? And yes I regurarly work out my back, as well as shoulders and arms. However I could accept the fact that they are still too weak if that might be the problem here.

I've been doing core and lower body work for 4-5 months now to fix anterior pelvic tilt and am super frustrated with lack of progress. (I'm currently doing the Grow your Glutes without growing your legs program)

Essentially, my low back, quads, and hamstrings are significantly stronger (and tighter) than my glutes and core, and they tend to take over during every exercise after a few reps. And they take over in my day to day life as well.

I'll get the glutes engaged at the beginning of the set but they go from "feeling it, pretty easy" to completely not engaging after maybe 7 reps.

All the tightness also limits my range of motion on anything where I'm contracting my glutes all the way like hip thrusts, hypers, cable kickbacks, etc. I do a lot of stretching and mobility stuff but my body immediately reverts back. These are all body weight so I can't really go down.

It's frustrating because the wrong muscles are tight because my glutes/core are weak, but my glutes and core can't activate properly because of the tightness and strength discrepancy.

Has anyone dealt with something similar and have any advice on how to break this cycle so I can get stronger and less tight?

Edit: Thanks everyone for the feedback, it's reassuring to see that some people dealt with this problem for a while and slowly came out of it. It's frustrating cause I used to be an athlete and want to lift heavy and push myself but maybe I just need to be more patient during my exercises and slow down, keep it as light as I have to, and keep at it.

Hi everyone, im having a hard time getting a mind to muscle connection with my glutes. Or ever feeling a burn in my glutes more than quads or hamstrings.

Is anything i can do to target my glutes more?

I started lifting in late 2020 and have stayed semi consistent through the past four years.

I can't decide if I see a difference at all. Looking at these, my hamstrings are definitely really built, though not much more than they were in 2020, and I don't have much of a shelf or separation between my glutes and hamstrings.

My diet needs work. I don't eat enough protein and I accidentally did a dirty bulk that led to weight gain (mostly fat) and have been working to lose the extra 20 pounds while still trying to lift 2-3 times a week (only legs because martial arts keeps me pretty built up top the rest of the week)

Most loved exercises through all four years: Hip thrusts Bulgarian split squats Single leg rdl's -pretty much did just those three for about two years with little progress in the amount of weight I could lift.

This past six months, I've added a little more variety in exercises in addition to these.

Standing and seated hip abduction Hyperextensions with weight Cable leg extensions Step ups

I feel like I'm going close to failure in four sets of 8, 10 or 12 rep range.

Don't know what I'm doing wrong. Eating in a calorie surplus mostly yields belly fat and a high protein diet makes me sick. I'm vegetarian and veggie sources of protein are high in calories and processed sources like protein bars and shakes make me feel gross after a while.

I'm afraid to up my calories again because of the nightmare weight loss has been the past few years.

Please tell me y'all see something to show for all of the time I've spent in the gym 😭

Hey fitness enthusiasts! 👋

I’ve been working out for a while now, but I still find it tricky to consistently track my workouts in a way that actually helps me stay on top of progress. I've tried various methods – pen & paper, spreadsheets, and even some apps – but none have fully clicked for me.

I’m curious, how do you guys track your workouts? Do you have any favorite methods or apps that help keep you motivated and organized?

• Do you log every set and rep, or just key exercises?
• Do you prefer something super simple or detailed analytics?
• Any cool hacks for staying consistent?

Looking forward to hearing how everyone does it! Maybe I can pick up a few new ideas. 😄

(P.S. I’ve been tinkering with a workout tracking app myself, so I’m really interested in what features people find useful!)

By extreme I just mean someone who consistently hits the gym and eats for the gains. My biggest struggle is eating enough, but this heavily depends on where I am in my cycle. Sometimes I’m a bottomless pit, other times I can’t stand the thought of food depending on where I am in my cycle. My workouts also revolve around my cycle, how strong I am, how much energy I have, how nauseous I feel. Like I SHOULD be eating 130-140g of protein a day ( on a great day I manage 140g) which rarely happens. Days like today I just don’t wanna eat and it just pisses me offfffff

So like yes I’m consistent as far as going to the gym, and always upping weight but I mean on a day I’m supposed to go heavy I might not be able too depending how I feel physically, is anyone else like this? It just kinda sucks, do y’all just take day by day and try not to beat yourself up over it? I just don’t want it to hinder my results and I feel like ofc it will/ is.

Like today, I started to get really nauseous I’d say 3/4 way through my workout, and I ended up leaving before finishing and I literally know it’s because of my cycle. I’m not on my period, but my cycle affects me even when I’m not bleeding. It literally affects me every single day lol

I have been struggling with lower back pain for a lot of my workouts and I see people say to brace your core.

My question is how do I brace my core? I don’t understand the analogy of flexing like you are about to get punched in the stomach.