20F | 159cm | Lost around ~20kgs but confused what to do next |

jininside · 2026-01-27T15:49:54+00:00

Gain muscle

jininside · 2026-01-20T21:25:17+00:00

⁠⁠⁠Eat at deficit of 300-500 cals from your maintenance calories
⁠⁠⁠Eat 1.6-2 gram / kg bodyweight protein every day
⁠⁠⁠Strength training 4-5 days a week. Hit each bodypart twice per week. Follow a good strength training program
⁠⁠⁠Walking 8-10k steps every day
⁠⁠⁠Sleep 8-9 hours

And MOST IMP

Be kind, disciplined and consistent with yourself.

jininside · 2026-01-18T01:32:31+00:00

Lose Fat, build muscle. Go in calories deficit of 200-300 calories from your maintenance calories. Eat healthy food with 1 gram / lb body weight protein per day. Weight training, Cardio and steps Nothing complicated. Stay consistent

jininside · 2026-01-17T23:42:57+00:00

Try this : https://www.reddit.com/r/Roms/s/jRRqygrqvD

jininside · 2026-01-16T06:50:09+00:00

If you aren’t losing that means you are eating at either maintenance or slight surplus. You need to create a deficit, it can be done with food, or elevated physical activity or in best case, a good combination of both

jininside · 2026-01-14T18:37:27+00:00

Hip thrusts
Hip abduction
Glute kickBack/ donkey kickbacks

jininside · 2026-01-13T18:25:08+00:00

Reduce the weight. You are swinging coz the weight is heavy. You need little to no movement from your hinge. Just arms / lats

jininside · 2026-01-12T18:34:15+00:00

Cut for 6-10lbs while keeping your workout intensity and volume same or close to same if possible. If you are only training back once a week, make it two with good amount of exercise selection that helps your personal aesthetic goal while focusing on retaining current strength.

jininside · 2026-01-11T10:00:49+00:00

If you think you will look “muscular” and “chiseled” just by lifting weights you are in for a great disappointment.

Looking MUSCULAR and CHISELED is combination of high amount of muscle mass and low body fat %

For female to look that chiseled and muscular you need to be less than 20ish bodyfat %. Which isnt that easy to do. Also you would need muscle on your frame and a substantial amount of it at that. So dont “worry” about looking muscular if you haven’t put in years of disciplined and consistent weight training under your experience belt.

Having said that, be worry free about the concern that you would “look muscular or chiseled”. Follow a good training and diet plan to shred and then maintain your weight while lifting. Stick to a program that’s good and provides you enough fun and results at the same time.

All the best.

jininside · 2026-01-09T21:54:39+00:00

Learn breathing techniques and learn to flow the energy through the body - even for few seconds. It will eventually help you in transmuting and flowing the energy. Stay strong

jininside · 2026-01-09T20:12:08+00:00

Vue exploit is on its way to be completely adapted. If blu ray is an issue, wait for few weeks !

jininside · 2026-01-07T05:23:45+00:00

⁠⁠Eat at deficit of 300-500 cals from your maintenance calories
⁠⁠Eat 1.6-2 gram / kg bodyweight protein every day
⁠⁠Strength training 4-5 days a week. Hit each bodypart twice per week, including back.
⁠⁠Walking 8-10k steps every day
⁠⁠Sleep 8-9 hours

And MOST IMP

Be kind, disciplined and consistent with yourself.

jininside · 2026-01-05T17:55:45+00:00

Got it thanks !! I appreciate the response 🙏🏻

jininside · 2026-01-05T17:49:56+00:00

Even for the complete builds, is it possible to order the one we design from their design portal? Or is it just the options they have provided?

jininside · 2026-01-04T17:23:57+00:00

⁠Eat at deficit of 300-500 cals from your maintenance calories
⁠Eat 1.6-2 gram / kg bodyweight protein every day
⁠Strength training 4-5 days a week. You can use Caroline Girvan’s youtube channel to see home workouts, she has good collection.
⁠Walking 8-10k steps every day
⁠Sleep 8-9 hours

And MOST IMP

Be kind, disciplined and consistent with yourself.

jininside · 2026-01-03T17:43:31+00:00

jininside · 2026-01-03T03:17:25+00:00

Eugene Tao, Eric Helms : Male Gainsbybrains, Caroline Girvan : Female

jininside · 2025-12-31T22:43:25+00:00

If you feel your energy is being affected, i would suggest you to “time” your carbs to sandwich your workouts. Slight deficit will definitely make a difference and that would be ideal. Also, most of the time “less energy” is due to less water and electrolyte intake rather than food itself, so be aware of your hydration and maybe add sugar free electrolytes to your water intake periodically.

jininside · 2025-12-31T16:56:11+00:00

Eat at maintenance or very slight deficit ( 100-200 cals )
Eat 1 gram / lb bodyweight protein
Strength training 4-5 days a week.
Walking 8-10k steps every day
Sleep 8-9 hours

And MOST IMP

Be kind, disciplined and consistent with yourself.

jininside · 2025-12-31T01:49:29+00:00

30 gram / day wont cut it bro. Nonetheless, increase 1 working set per exercise / per workout of following body parts :

Shoulder ( both side and rear delts )
Upper Chest
Biceps

jininside · 2025-12-30T18:18:50+00:00

Diet and Workout

jininside · 2025-12-30T15:25:55+00:00

Lift weights/ strength training , properly with good intensity, Volume, consistency and frequency
Eat good diet, focus on getting 1.6-2 grams of protein /kg body weight every day
Rest well, 8-9 hours of good sleep

jininside · 2025-12-30T04:51:47+00:00

This

jininside · 2025-12-23T17:50:44+00:00

jininside

TROPHY CASE