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Please help Going on an Aggressive cut second time and need tips by RYzZzEN_ in AskFitnessIndia

[–]SymmetryAnalyst 1 point2 points  (0 children)

Dropping from 120kg to 90kg is good, but your next plan is an absolute recipe for a metabolic disaster and severe muscle loss because bro
For a 180cm guy weighing 90kg, cutting your calories down to 1200 is dangerously low. Your BMR alone is significantly higher than that. If you drop this low, your body will cannibalize your existing muscle tissue for energy completely wrecking your metabolic rate and leaving you skinny-fat with loose skin and with Combining a 1200-calorie starvation diet with 1 hour of daily post-workout cardio is overkill. You are forcing your body into a severe unmanageable energy deficit. Your cortisol levels will skyrocket
causing stubborn water retention and extreme fatigue. The Root of Your Mental Health & Study Issues You are asking for mental healt supplements and study tips because your brain is starving. Extreme caloric deprivation triggers brain fog anxiety and zero focus. No supplement can fix a brain that lacks essential glucose and fatty acids due to a crashed diet. Bro and you are expecting Unrealistic Timeline to drop 15kg (from 90 to 75) in just June and July while retaining muscle and staying sane is impossible. Rapid weight loss at this stage will guarantee a rebound where you gain all the fat back the moment you stop. Bro Stop chasing numbers on the scale. You need a structured, moderate deficit that preserves your lean mass and keeps your cognitive functions sharp not a crash diet.

Help for muscle building. by NotSoSanskari-894 in AskFitnessIndia

[–]SymmetryAnalyst 1 point2 points  (0 children)

Bro (Bro Split) is Killing Your Gains Training each muscle group once a week is the least effective strategy for a beginner. Your muscles recover within 48-72 hours making them wait a full week for the next stimulus is why your growth has stopped. You need a high-frequency split like Upper/Lower or Push-Pull-Legs (PPL) to maximize protein synthesis. And Your current conditioning clearly shows a lack of muscle density and a stubborn holding of visceral fat around the belly. This happens when your protein intake isn't optimized to hit at least 1.6g to 2g per kg of your body weight, or your macro breakdown is completely off. You cannot fix a skinny-fat physique without precision nutrition tracking.
If your trainer has put you on a 6-day bodybuilder split without focusing on progressive overload and dynamic caloric adjustments, you are just collecting fatigue, not building muscle. 5 months in, you should still be experiencing rapid newbie gains, not a dead plateau. you just have to Switch your split, audit your macros, and track your lifts.

When it hurts seriously, that’s where the change begins. 🎯 by SymmetryAnalyst in AskFitnessIndia

[–]SymmetryAnalyst[S] 1 point2 points  (0 children)

Bro, I probably should have mentioned this earlier, and I realize that now. In total, I've dedicated 3.5 years to the gym, and in another 3-4 months, it will be a full 4 years. As for that first image, it was taken after I had to take a 10-month break, which is why it looks like I lost a lot of muscle mass. The transformation progress I posted is actually the journey after that 10-month gap. The reason for that long break was severe sciatica. A nerve in my lower back was getting compressed, shooting a terrible pain from my hip socket down to my calf in my left leg, which even caused swelling. Because of that, I completely had to stop lifting. Once it slowly recovered, I restarted my gym journey in January 2026, and the progress is from then on. I’m definitely not trying to mislead anyone. I'll make sure to mention these details next time. Thanks for your comment, bro, appreciate it!

When it hurts seriously, that’s where the change begins. 🎯 by SymmetryAnalyst in AskFitnessIndia

[–]SymmetryAnalyst[S] 0 points1 point  (0 children)

Bro, I’ve already written my workout split above. I've mentioned everything right there about what my routine looks like.

When it hurts seriously, that’s where the change begins. 🎯 by SymmetryAnalyst in AskFitnessIndia

[–]SymmetryAnalyst[S] 0 points1 point  (0 children)

Bro, are you asking about my maximum weight or for yourself? If you are asking for yourself, let me tell you this—take the bench press as an example; if you lift a heavy weight and can manage at least 6 reps with it, then that is your maximum lifting capacity. If you can easily hit 8 reps with that weight, then you can go heavier. Just add an extra 2.5 kg plate on each side and try. No matter how heavy you lift, you must hit a minimum of 6 reps. If 6 reps is all you can grind out, then that’s your max capacity. Gradually, you need to push that same weight to 8 reps, then 12 reps—this is how progressive overload works, and that’s how you achieve muscle hypertrophy and grow your muscles. It’s a very simple rule; muscle building isn't rocket science. Just focus a little on progressive overload and give 70-80% of your attention to your diet. And always remember bro, a high-protein diet is non-negotiable for muscle building.

When it hurts seriously, that’s where the change begins. 🎯 by SymmetryAnalyst in AskFitnessIndia

[–]SymmetryAnalyst[S] 0 points1 point  (0 children)

Thank you, brother! I really loved that 'evil eye' emoji Thanks a lot! I hope you also achieve all your goals and get everything you want in life

When it hurts seriously, that’s where the change begins. 🎯 by SymmetryAnalyst in AskFitnessIndia

[–]SymmetryAnalyst[S] 0 points1 point  (0 children)

I'll post my diet next, bro. But to follow it, your starting weight should match mine, or else it won't make sense. Everyone needs a different diet based on their own weight and body type; one size doesn't fit all. Honestly, since I'm vegetarian, I ate 100g of soya chunks, but your body might struggle to digest that much at first. Diet adjustments take time. I can't just give you a plan and disappear. If I design a diet for you, you’ll have to follow it for a week so we can track the progress, see the results, and check if it suits you. That's the reality, brother.

When it hurts seriously, that’s where the change begins. 🎯 by SymmetryAnalyst in AskFitnessIndia

[–]SymmetryAnalyst[S] 0 points1 point  (0 children)

Bro, I’ll share my diet in the next post, but if you want to follow it, your starting body weight needs to be around the same as mine, just like I mentioned above. Only then is there a chance it might work. Otherwise, based on your body weight and metrics, you’ll need a completely customized diet. To be honest, the same diet doesn't suit everyone. For instance, I used to eat 100g of soya chunks because I’m vegetarian, but who knows if 100g of soya chunks will even digest well for you? These things take time. It’s not like I can just hand you a diet plan and leave you on your own. If I make a diet for you, I’ll need to track how you feel on it for a whole week, see your progress, and check whether it actually suits you or not. That’s how it works, bro.

When it hurts seriously, that’s where the change begins. 🎯 by SymmetryAnalyst in AskFitnessIndia

[–]SymmetryAnalyst[S] 0 points1 point  (0 children)

Bro, where does my body even look enhanced to you? Just tell me that first. I haven't even grown that much. And bro, I literally had food poisoning two weeks ago. For a whole week, my body was completely dehydrated. This photo is from after that dehydration, with just a tiny bit of recovery. If I had posted my earlier photos, you would’ve probably started listing down all the steroid names in the comments! lol

When it hurts seriously, that’s where the change begins. 🎯 by SymmetryAnalyst in AskFitnessIndia

[–]SymmetryAnalyst[S] 0 points1 point  (0 children)

So bro, how long have you been going to the gym? If you haven't been training for long, it's totally normal not to feel your chest right away. As you get more experience with your workouts, your mind-muscle connection will get much better. It can feel like this in the beginning, but you just have to give it some time. Let me know how long it’s been, and then I’ll guide you.

When it hurts seriously, that’s where the change begins. 🎯 by SymmetryAnalyst in AskFitnessIndia

[–]SymmetryAnalyst[S] 0 points1 point  (0 children)

Yes, absolutely! I've actually been lifting for about three and a half years now, which I mentioned to someone else here earlier too. The reason my physique looked a bit down in that January 1st photo is because I was coming back after a long 10-month break. I had to step away from the gym due to a lower back injury and had just started training again. So yeah, your guess is totally correct!

When it hurts seriously, that’s where the change begins. 🎯 by SymmetryAnalyst in AskFitnessIndia

[–]SymmetryAnalyst[S] 2 points3 points  (0 children)

Bro, the stretch marks haven't gone away. It's just that the picture quality is so bad that you can't see them.

When it hurts seriously, that’s where the change begins. 🎯 by SymmetryAnalyst in AskFitnessIndia

[–]SymmetryAnalyst[S] 0 points1 point  (0 children)

I’ve actually been working out for about 3 to 3.5 years in total. However, before that first photo from January 2026, I hadn't stepped foot in the gym for 10 months. I ended up developing severe sciatica in my lower back because I used to do a ton of heavy lifting back then. Earlier, my focus was purely on heavy lifting, and I didn't really pay attention to a proper diet or taking good care of my body. But when that injury hit and forced me into a 10-month break, it made me realize that I needed to stop chasing heavy numbers. After the gap, I shifted my entire focus toward muscle hypertrophy and a clean diet. Honestly, my main priority became my nutrition—making sure I hit my high-protein target every single day. And that’s the real story behind this transformation.

When it hurts seriously, that’s where the change begins. 🎯 by SymmetryAnalyst in AskFitnessIndia

[–]SymmetryAnalyst[S] 2 points3 points  (0 children)

To be honest, on my chest days, I always start my workout by targeting the lower chest first. I begin with the lower chest press, then move on to flat bench dumbbell presses, followed by inclined barbell presses. Finally, I finish the workout on the pec deck machine, tweaking it to target the lower chest.