Two months into gym

It's not like a lot of things have changed. My weight is still the same though as I haven't worked much on my diet but I feel more strength. I feel more powerful. But it's just one month. Wanna hear from you guys who have been regularly working out for 6 months, 1 year or more. How life has changed?

I joined a gym to gain weight. I took measurements initially and also today. 1.5 kg weight gain and lost a little tummy fat other than that no noticeable other changes. I discussed my diet with one of the gym trainers, He says it is good. But now all my motivation is gone.

Guys, I am a software engineer and work remotely. I am 25 years old but feel as if i am older. > Already facing heavy back pain, lower back pain. > Facial and body hairs are turning grey > Already bald Are these all common, or am I doing something fundamentally wrong? How's your experience working as Software Engineer. Any thoughts?

It's been 4 months now, going regularly almost 5-6 days a week. Training single muscle everyday from past 2 weeks along with deadlift every alternate days. Bench press (flat, incline, dec)- 40kgs (8-10reps) Dumbell bench press - 15kg each (12-15 reps) Deadlift - 50kg (8-10 reps) Leg press - 70kg (12-15reps) Chest press - 40kg (6-10reps) So overall there's a slight increase in weights that I have been using which is nice. But the body weight isn't reducing much. I want to reach the 70kg which would be my ideal weight and I could still see a lot of fat that needs to be burned. But overall it's greattt. I am a bit irregular to cardio in gym but I walk almost an hour every day. Comment down your progress below and any tips for reducing weight that have worked for you.

Picture: After 4 months of DUP, my progress. Alright, so I used DUP—Daily Undulating Periodization. DUP is all about varying the intensity and volume of your workouts throughout the week, not only to avoid plateaus but also to boost muscle growth and strength. I tweaked my strength training days so I was hitting different rep ranges and intensities. Let's break it down. Weekly Schedule with DUP: Monday: Upper Body Strength Training (Heavy) - Warm-Up: 10 minutes (dynamic stretching, light cardio) - Bench Press: 4 sets of 4-6 reps (Heavy Weight) - Bent Over Rows: 4 sets of 4-6 reps (Heavy Weight) - Shoulder Press: 3 sets of 6-8 reps - Pull-Ups/Assisted Pull-Ups: 3 sets of 4-6 reps (Weighted if possible) - Dumbbell Bicep Curls: 3 sets of 8-10 reps - Tricep Dips: 3 sets of 8-10 reps (Weighted if possible) - Cool-Down: 10 minutes (static stretching) Tuesday: Cardio/HIIT - No change here. The plan is solid for burning fat and improving endurance. Wednesday: Lower Body Strength Training (Moderate) - Warm-Up: 10 minutes (dynamic stretching, light cardio) - Squats: 4 sets of 8-10 reps (Moderate Weight) - Deadlifts: 4 sets of 8-10 reps (Moderate Weight) - Lunges: 3 sets of 12-15 reps per leg - Leg Press: 3 sets of 12-15 reps - Hamstring Curls: 3 sets of 8-10 reps - Calf Raises: 3 sets of 12-15 reps - Cool-Down: 10 minutes (static stretching) Thursday: Active Recovery (Yoga/Stretching) - 30 minutes focusing on flexibility and relaxation. Crucial for recovery and mobility. Friday: Full Body Strength Training (Light) - Warm-Up: 10 minutes (dynamic stretching, light cardio) - Clean and Press: 4 sets of 8-10 reps (Light Weight) - Deadlifts: 3 sets of 12-15 reps (Light Weight) - Pull-Ups: 3 sets of 8-10 reps (Assisted if needed) - Squats: 3 sets of 12-15 reps (Light Weight) - Push-Ups: 3 sets to failure - Plank: 3 sets of 60 seconds - Cool-Down: 10 minutes (static stretching) Saturday: Cardio/HIIT - Same as Tuesday. Keep the heart rate up and metabolism fired. Sunday: Rest/Active Recovery (Light Walk) - Perfect for shaking off any residual fatigue and resetting for the upcoming week. Nutrition Plan: - No changes here. Balanced, nutrient-rich diet. Tracking Progress and Tips for Success: - Follow the same method for tracking progress and stay consistent with your workouts and nutrition. - Rest and recover. The varied intensity will be demanding, so take recovery seriously. - Form and technique are non-negotiable. Stick to proper forms to prevent injuries. - Keep the right mindset. Stay positive and trust the process. This variation with DUP will keep your body guessing and change your physique.

Here’s some context. I have been hitting the gym on and off for like a year now. My body weight is 65kgs. I can bench press 60 kgs, can deadlift 120kgs. I can jog 5kms in roughly 30 mins. I am 21 years old. Though I know these are decent numbers from a health perspective, I feel inferior when looking at people lift significantly more on social media. I feel like my body is not at all in a good shape. I see people posting insane transformations in 3 or 6 months, and here I am stagnant with my progress inspite of hitting the gym for a year now. Do anyone of you guys feel the same way? On top of this, when I share my progress with friends who don’t know much about fitness, they ain’t impressed at all. They see influencers lifting insane numbers and consider that too be the norm. FYI I don’t take any supplements, hence hitting my protein target has been pretty much not possible most days.