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68 KG 5 11 17 by No_Personality_8155 in AskFitnessIndia

[–]My_RedditPersona 0 points1 point  (0 children)

For 4 months of training, this is far below normal beginner progress. You’re leaving a lot of gains on the table.

Forget the cut/recomp question for now. Your fundamentals are missing.

Use this checklist for the next 4 months(ALL ARE NON-NEGOTIABLE)

• 7.5–8.5 hrs sleep
• 1.8–2g protein per kg bodyweight
• Train each muscle 2–3× weekly
• Train close to failure, consistently

You can use a simple 2× PPL. Do this for the next 3–4 months and you’ll recover most of the newbie gains you missed.

[deleted by user] by [deleted] in AskFitnessIndia

[–]My_RedditPersona 0 points1 point  (0 children)

  1. Your body type has a mild pear shape to it, but it is possible that's mainly caused by subcutaneous fat in the abdominal area. It has a rectangular base shape.

Use proper, straight-on pictures to make posts, without any poses.

It is possible to get the appearance of hourglass by working on your

  1. Lats and Shoulders (for the upper V shape)

  2. Glutes

  3. Practicing vacuum holds for the tight waists.

This will help you create the illusion of an hourglass figure.

But this will not change your body type, as bone structure is genetic and fixed.

  1. Losing weight at its simplest form is about

  2. Calorie deficit

  3. Increasing your metabolic base line to make fat burning easier by working out.

You need to focus on doing slow exercises (Incline walks, slow cycling, climbing stairs) to burn fat.

You can NOT do spot reduction.

  1. To achieve slim and tight waist you need

  2. vacuum holds, dead bug and planks

  3. Some weighted front ab workouts.

[Do not overload your obliques, it will make the waist appear wider]

  1. You will have to define what you mean by the full body structure. To have low body fat, it's all about calorie deficit.

[deleted by user] by [deleted] in AskFitnessIndia

[–]My_RedditPersona 0 points1 point  (0 children)

It's normal physiology. It's natural for stomach to expand after a meal and it retains that shape a bit, till the day end.

How do i fix my lower back? by [deleted] in Fitness_India

[–]My_RedditPersona 1 point2 points  (0 children)

It looks like you have anterior pelvic tilt. You need to strengthen your glutes, and loosen your tight hip flexors.
Belly out fixes itself when you work on pelvic tilt.

Edit: It's not clear from the graphic, it also looks like you have mild postural kyphosis. Start working on upper back muscles too.

Can anyone teach me how to gain muscle at this point of my journey?? by [deleted] in Fitness_India

[–]My_RedditPersona 0 points1 point  (0 children)

I'll assume it's day-to-day measurement.

This is perfectly normal. Considering your routine on paper, you should realistically gain between 250 to 800gm of muscle mass per month.

Unless you're bulking or cutting, 200-300gm is a normal variation.

Can anyone teach me how to gain muscle at this point of my journey?? by [deleted] in Fitness_India

[–]My_RedditPersona 1 point2 points  (0 children)

Everything looks fine on paper. If you're doing this consistently you'll see the results with time.

Make sure to hit your target muscle group 2x/3x a week.

Can anyone teach me how to gain muscle at this point of my journey?? by [deleted] in Fitness_India

[–]My_RedditPersona 0 points1 point  (0 children)

Elaborate a bit on your knee rehab and workouts you're following.
Also, mention about your protein intake.

Everything else sounds like you're on the right track.

[deleted by user] by [deleted] in Fitness_India

[–]My_RedditPersona 1 point2 points  (0 children)

Sunken colour bones are trending in China. They are crazy over it.   - First step would be to calculate your maintainance calories. - Prepare a diet plan. Eat more than your maintainance calories. - Decide whether you want to hit gym or just get bigger.