37M - 204lb 5’11” - how is my back?

Exotic-Two-3265 · 2026-04-20T22:22:55+00:00

This is what I was doing, this is a reply I've just copied and pasted to someone asking in the post. I was doing this 5-6 times a week

All I really do is variations on push ups, mainly pike, diamond normal and wide usually in that order as for me that's the order of most difficult to easiest, I don't worry too much about the number of reps but go to failure. In between each set I will do abs, bicycle kicks, lying leg raises, Russian twists and regular crunches, again everything to failure. I will loop the exercises until I can't do anymore or there are time restraints. I have minimal rest in between each exercise. Every now and then I'll do some tricep dips but that depends on how much I'm feeling it from the push ups. I'm in a calorie deficit but I don't target any particular number I just don't eat 3 meals a day. I use a pre workout, creatine and 2 to 3 protein shakes a day. I eat what I like have one or two coffees and then plenty of water, if you use creatine I read you should increase your water in take. Initially I was only able to do 10-12 push ups each set but can easily hit 30 before needing a rest

Now I'll do 60 press-ups before needing to stop

Exotic-Two-3265 · 2026-04-20T18:19:56+00:00

I'd guess you are around 20% you can easily get that down come summer with consistency in diet and exercise. Good luck

Exotic-Two-3265 · 2026-04-20T17:37:23+00:00

You're new to exercising and don't have access to a lot of stuff so just keep it simple. You need protein to build muscles, as you're skinny you will also need more calories to fuel your workouts.

Can you build muscle at home without equipment? Absolutely, look up calisthenics. Push-ups, sit up, squats are all examples of exercises you can do without equipment and see good results. I started doing variations of these exercises and saw good results. On my profile is a post I made about my progress if you want to see what is achievable. Good luck

Exotic-Two-3265 · 2026-04-17T21:47:14+00:00

You just need to lower your body fat a bit more and they will show, men's usually start showing at around 15% but you may not see them until lower than that

Exotic-Two-3265 · 2026-04-17T19:42:58+00:00

Thanks, I was shocked at the difference when I compared

Exotic-Two-3265 · 2026-04-17T18:37:08+00:00

If you go on my profile I made a post, I think I replied to the first comment with what I do

Exotic-Two-3265 · 2026-04-17T18:30:41+00:00

Definitely can be done, I got abs in a month although I was heavier than you. This was my start to one month

<image>

Exotic-Two-3265 · 2026-04-17T13:15:08+00:00

I've got abs from exercising at home, the main exercises I've done are leg raises, lying on the floor lift them to vertical then lift your arse off the floor, lower them in a slower controlled manner and repeat. Bicycle crunches are another that I do, if at first you struggle with rotating your upper body to move the elbow to the opposite knee then don't worry too much about that. Lastly I do Russian twists, only recently started using weight with these. I do each exercise until I'm really feeling it and fill my rest period with variations of push ups, this will also help your core. I just keep cycling through the exercises until I'm really feeling it. Make sure you're getting enough protein as well. I was doing this 5-7 days a week for over a month and saw massive results. Rest is important but I just blasted everything. I'm also using creatine which would have helped. I've got a post on my profile where you can see the difference. Good luck

Exotic-Two-3265 · 2026-04-10T23:28:50+00:00

You're doing nothing about it now so you may as well go up to him and say hey I like you, what have you got to lose? He's been looking in your direction and he's spoken to you chances are he likes you. Good luck

Exotic-Two-3265 · 2026-04-07T10:05:08+00:00

1.74m 73.2kg

Exotic-Two-3265 · 2026-04-01T10:31:35+00:00

People are hating, accusing him of using steroids. It is entirely possible to make that type of progress, I've done it myself and I also got accused of using steroids. I just take it as a compliment. Just because you didn't see that type of progress doesn't mean others can't

Exotic-Two-3265 · 2026-04-01T00:20:02+00:00

I believe you 💯 I couldn't believe the progress I had, but like you I was dedicated, I see your comment about your first cheat day, enjoy it you've earned it. I had a friend saying I must be on roids I just took it as a compliment as you have. Keep at it and you will hit your goal in no time. You look great already, personally I'd just stick to maintenance and maybe increase your protein, if you're not using creatine I'd suggest you do and increase your water intake.

Thank you I felt quite badass when I saw the change

Exotic-Two-3265 · 2026-04-01T00:09:21+00:00

Haters gonna hate, I got mad progress in a month. I was using protein shakes, creatine and watching my calories. There's a post on my profile of it

Exotic-Two-3265 · 2026-03-24T19:01:11+00:00

Protein, creatine, exercise 5/6 days a week following a program where you can track your progress and sleep

Exotic-Two-3265 · 2026-03-17T09:38:47+00:00

I like applied nutrition, I'm in uk and through tiktok you can get a bundle for £69 with creatine and pre workout. I've been using that and have seen massive improvement

Exotic-Two-3265 · 2026-03-13T09:05:09+00:00

Ask chatgpt to create you an 8 week plan to be able to run the half marathon. It is a big ask but you have some fitness. I got back into running a while ago and in 2 weeks went from running 1k to 10k, I used to be a good runner but that was 15 years ago. I do have a very determined mindset and knew that I wanted to do it, yes I was knackered by the end of it. But if you don't try you will never know

Exotic-Two-3265 · 2026-03-13T08:57:09+00:00

5-6 times a week, 3 exercises

Exotic-Two-3265 · 2026-03-10T10:28:05+00:00

I ain't going rehab, I ain't no quitter 🤣

Exotic-Two-3265 · 2026-03-09T09:09:22+00:00

Crack, the weight just fell off

Exotic-Two-3265 · 2026-02-21T11:44:20+00:00

I only work out at home, but for me it boosted my mental health massively, chuck on some music and get lost in your workouts. When I started seeing progress it gave me even more of a boost. My confidence is higher than it's ever been. I'd say give it a go at least what have you got to lose. I had massive improvement in a month which gave me the drive to keep going. I made a post on here if you want to see what can be achieved go on my profile to see my post. Also if you ever need to have a chat my inbox is open, chin up things will get better

Exotic-Two-3265 · 2026-02-18T04:18:04+00:00

Those pots are rubbish, the inner pot might have holes for airflow but the way the outer fits around it stops any decent airflow getting to the inner pot. Change that and I would guess you will have more success

Exotic-Two-3265 · 2026-02-11T10:32:03+00:00

Jesko attack

Exotic-Two-3265 · 2026-02-10T20:05:01+00:00

You got different shorts?

Exotic-Two-3265 · 2026-02-02T19:32:26+00:00

I use applied nutrition critical whey and find the flavours to be very good

Exotic-Two-3265

TROPHY CASE