Hey all, my progress over 4 years and 2 months (June 2022 to August 2026). Left photo taken around 9 months after starting in the gym, right photo is recent (nearly 5 years in the gym). No bulk-cut cycles, just always been bulking (hard gainer) with occasional unintended cuts due to injury/travel.

Been a journey of learning and trialling different programs so progress has been variable. Pretty happy with the progress I'm making at the moment as I've been locked in for this year's bulk.

Plenty of gains still to make but was intending to start cutting now for summer down under - would love to get down as low as I was in the left photo.

Should I continue to bulk or start the cut for summer now?

recent Dexa scan at the end

I’m sure a lot of you will say bulk but I’ve been fat me whole life and want to see my abs at least once before I bulk for a steady long time.

I have been on a gentle bulk since May (from 202lbs). My plan was to push the bulk through the winter into early spring. I have a holiday booked for August next year. It’s some time away, yes, but I’d like to plan my cut to coincide with that date so I’m looking my best for photographs.

Given I’m already past the 100kg mark and I’m beginning to display visable pudge, would anyone have any recommendations about how I pace the remainder of my bulk? Cheers.

I’m 5’10”, 192.2 lb and have been lifting for about 4 years. I’ve had a couple of injury related breaks lasting up to a month. Currently, I’m doing an upper/lower split with resistance bands 4 days a week.

These photos were taken in the morning shortly after waking up. All photos are flexed. My Renpho scale estimates 21.7% body fat.

I aim for 2,200–2,300 calories on weekdays but I don’t track weekends. I sometimes see about a 3 lb increase afterward which I suspect is largely water retention and bloating rather than entirely fat gain.

My goal is around 175 lb at roughly 15% body fat, with visible abs while preserving as much muscle as possible.

Looking for honest feedback:

Which muscle groups look underdeveloped relative to the rest?

What’s your rough body fat estimate? Does 21.7% seem plausible?

Approximately how much weight would I need to lose for visible abs?

Does 175 lb seem like a reasonable target for my build?

Lots of food noise on 1800 kcal/day, lifts stalling, look pretty small in clothes :( I follow a hybrid schedule where I lift full-body 4 times a week and run/swim 3 times, so the fatigue is real 😴

Also, body fat estimate? Between Navy method and online comparison charts, I'm guessing 13% to 15%. Both pictures are post-gym.

So for context over the last 3 years I have lost about 75lbs I was 285 and now I’m 210 at around 5’11, the thing is my hips I hate them? I hate the fat around my waist and it doesn’t seem to want to go away? I also feel like I don’t have much muscle mass, I feel like I’m supposed to have a lot more muscle for training for so long mind you I’ve been in a deficit for majority of that period I’m eating around 145-165 grams of protein everyday and around 2200 calories. How much more weight do you think I need to loose?

20 yrs old 150lbs 5’8 been lifting almost a year started at 130lbs. Lifting ppl x2. I lift 6-10 rep range to failure. I track my lifts making sure in progressive overloading. I run 3-4 times a week totaling about 15-20 miles every week. What’s the best approach with my cals rn? I just started on 2250 cals, 165 G protein, 45-60g fats, 250ish carbs. MacroFactor says maintaining at 3250 cals but idk if I believe that. Have gyno

previously very overweigjr so excess loose skin obscures ab definition

I’m currently at 155 (farthest left) and was previously at 190 in April.

To get to 145 lbs and get the physique at the very far right, do I need to cut some more while preserving muscle? or do I bulk up to tone what I currently have?

Bulk or cut

Been working out for 5-7 months and haven't had any change in my weight I have been 75kg for the last 5-7 months I feel like the only thing I have seen is my strength go up with lifting that's all some advice would help thanks

Hello,

I have been overweight/fat majority of my life and finally committed to changing that a couple years ago.

The first pic is from July of 2024 weighing ~370
The second pic is from June 2025 weighing ~310
The next 3 pictures are from today, 10/14/2026, weighing ~195

Also attached is a dexa scan I got at the beginning of August in this year when I weighed ~186

Currently unsure which direction to proceed and seeking advice as well as clarification.

Is majority of what I see loose skin or is there still fat to be cut? I am interested in looking into loose skin removal (probably) and unsure where to start. Would it be with a dermatologist?

Currently in a deficit averaging ~2300 calories a week.

Any and all advice/insight is appreciated.

25M 5'8 for reference

38 y.o. 5'9" 163 lbs. Ive dropped about 22 lbs since last March. Thinking I'll cut just a few more (maybe 5-6lbs) to get the abs to pop then lean bulk for awhile. Is this a solid plan or should i just start a bulk now?

Been working out for a couple years still absolutely tiny. How to properly bulk up/ put on mass?