r/leangains

Hi everyone. The title is quite clear. Two years ago, I started training properly, following a progressive overload structure, targeting muscles twice a week, reaching muscular failure at each set, working with rep ranges, etc etc. The problem is, I had a ton of weight to lose, and I lost it FAST, definitely not "recomping" or with a low deficit. I did it with at least 700kcal of deficit per day, sometimes even more. It is inevitable then that I lost a lot of muscle mass too in the process.

Now, I know that most of the "newbie gains" happen in the first two years, but these two years are simply over for me.

How much did I fuck up? Will I be able to grow anyways or I have permanently destroyed my potential?

For reference, M26, started from 100kg and reached 65kgs. Cut from June 2024 to January 2026, then maintained to fix quite strong hormonal unbalances.

I started my body recomposition journey 2 months ago at 71.5 kg with a slight calorie deficit. Since then, I've lost 3 inches from my waist and my weight has dropped to 69.5 kg.

I'm happy with the fat loss, but I don't want to lose any more body weight. My goal now is to continue recomposition, lose the remaining belly fat, and improve muscle definition.

My concern is that if I keep eating in a calorie deficit, my weight will continue to decrease, which I don't want. What would you guys recommend? Should I move to maintenance calories and continue strength training, or is there a better approach?

Currently i am taking 135gm protein per day and hitting the gym 4 days a week with upper/lower split.

Hi everyone, I’m building a product for people in cities who deal with polluted air every day. It is meant to make things easier by giving simple alerts when air quality is poor, helping people decide whether to go out, exercise, or stay indoors, and showing whether pollution may be affecting their body over time. Also would like to add features how recover your body from the exposure to bad air through diet and workout plans!

I’d love honest feedback:

Would something like this be useful in your daily life?

What would make you trust it or actually use it?