I’m short (155cm or around the lower end of 5ft 1) and I’m on the larger side (98kg currently but I started at 109kg) I am 2 years on hormones. I don’t pass. I’m wanting to loose weight because top surgery is something I want as well as need and I need to be below 40bmi so the nhs will refer me, but also I would just generally want to be a lower weight etc to improve health outcomes and like, look more like a dude. I am in a calorie deficit currently. I am trying to go to the gym more, I run 2 days a week and I aim to go to the gym 3 days and do a push pull leg split and take the weekends as rest days.im eating as healthy as I can but I am quite picky.

I suppose I’m just asking for a bit of advice as I’m sure I’m not the only one right? There must be others.

1st: Last week (Aug 2026)

2nd: Last year (Feb 2025)

I'm big (6 ft/183 cm) and always have been (36 MtF, 7 years HRT). Sometimes, I feel like I'm not making much progress on the scale (280 lbs/127 kg), but then I look at old pictures. It's a little hard to tell, but I look like I shrunk a whole size here!

I used to drink 4+ drinks every day. Now I'm down to maybe 4 a week. I'm tracking calories and packing in protein. I'm hitting steps. I'm making it to the gym 3 times a week consistently for resistance training. Life is way less stressful. I can even see my upper abs now!

I'm guessing (and used calipers) that I've gone down from 30-35% body fat to the 25-30% range. I'm hoping to get to around 20% eventually. Not rushing the process, trying to build life-long habits and re-comp my body, holding on to as much muscle as possible.

These aren't the most impressive photos (not flexing at all, flat light), but for someone who's always had some self-esteem and body image problems, I'm pretty happy. It's hard to find role models who aren't professional wrestlers or superheroes, but I appreciate this space for everyone encouraging and supporting each other.

If I can do it, you can too. Hope to post more later with even more progress ❤️

(a bit of explaining here so scroll down for the routine)

it will go: LOWER-UPPER-LOWER-REST-UPPER-LOWER-REST

ive put extensive research and my own years of experience into making this optimal for MTF goals with larger curvy legs and slim but still strong torso.

this is extensive and it will be a GREAT idea to eat in excess do a calorie surpluss with lots of protein/fiver/carbs just eat a lot and keep it healthy okay and drink lots of water you need it. This will speed up your transition and gym progress tenfold, EAT OR YOU WONT GROW!!! and eat vegan too i might as well do some activism whilst im here live vegan respect life 💪💪

I made this routine because I know a lot of women are insecure about our bodies and we like to be strong but without appearing “masculine“. Obviously if you dont care about that then it doesnt matter and all power to you, this workout is just for those who want thicker legs and butt and athletic slim torso.

For upper: I have mixed calisthenics (bodyweight) with weight training for your upper body as this minimises the mass gain on your upper half whilst still allowing you to have impressive strength relative to size.

for lower: this is heavier on your legs and spreads out the load on your inner+outer thighs, glutes, quads and hamstrings so they can be worked multiple times in the week giving you optimal hypertrophy (growth)

for waist: on upper body days there is a series of core exercises to help strengthen your abs and deeper midriff, it will give you control of the area to tighten it, (just remember your abs wont show strongly unless youre on a calorie deficit/low body fat%) youll have greater mobility and your ability to lift heavier on your legs will go up as you train the waist so dont worry about it making you “blocky”.

another thing to point out is that “toning” isnt real, its just muscle showing against your skin youll only look toned if you have muscle and low body fat, so dont stress about that whole myth.

For leg exercises go for heavier weights, and for upper body go for lighter weight where possible for the higher reps especially for the lateral raises as we typically dont want beefier shoulders.

Have fun :3

THE WORKOUT ROUTINE:

Monday: lower body

Hip thrust: 3-4 x 3-10 reps

Squat: 3-4 x 8-10 reps

Lunge: 3 x 10-12 reps

Sumo deadlifts: 3 x 6-8 reps

Fire hydrants: 3 × 12-15 reps

Tuesday: upper body

Stomach vacuums: 3 × 4-5 breath holds

Bird dogs: 2 × 10 per side

Deadbugs: 2 x 10 per side

Planks: 2 × 30-40 secs

Side plank dips: 3 × 10-12 per side

Dumbbell floor press: 3 × 6-8 reps

Dumbbell lateral raises: 3 × 15-20 reps

Dumbbell pullovers: 3 × 12 reps

Wednesday: lower body

Romanian deadlift: 3-4 × 8-10 reps

Bulgarian split squat: 3 x 8-12 reps

Sideways lunges: 3 x 10-12 per leg

Weighted side lying leg lifts: 3 x 15 per leg

Standing weighted leg lifts: 3 x 12-15 reps

Thursday: rest

Friday: upper body

Stomach vacuums: 3 × 4-5 breath holds

Bird dogs: 2 x 10 per side

Deadbugs: 2 x 10 per side

Planks: 2 × 30-40 secs

Plank shoulder taps: 2 × 10-12

Neutral grip dumbbell rows: 3 x 6-8 reps

Rear delt flys: 3 × 15 reps

Dumbbell hammer curls: 3 x 10-12 reps

Superman holds: 3 x 30 sec

Saturday: lower body

Bulgarian split squats: 3 × 8-10 reps

Dumbbell goblet cyclist squats: 3 x 8-10 reps

Romanian deadlifts (b-stance): 3 x 10-12 reps

Deficit glute bridge: 3 × 15-20 reps

Dumbbell frog pumps: 3 × 20 reps

Side lying leg raises: 3 x 15-20 per leg

Sunday: rest

you can change it so you start on a different day if you want your rest days to fall on another day just keep it this order so your muscles can rest ❤️

Hi everyone! First post here.

I (32, FtM, almost 11 years on T and 10 years post top surgery) was diagnosed with NAFLD/MASH in mid July. I am not a drinker (its been years) or smoker. Since July 22nd, I decided to make the strong effort to lose my weight and start hitting the gym. I cut out nearly all processed foods, the most “processed” being things like Clean Simple protein shakes or RX bars. My goals and limits daily are 150g protein, 30g fiber, 1800 calories, sat fats below 13 and 2,000 sodium. I’m also currently fighting with my insurance right now for Wegovy, but I am approved for it as a treatment for my liver disease.

The change was IMMEDIATELY for a while. My inflammation and swelling went down completely. I lost just over 20lbs, going from 258lbs to 236lbs, which I hit on August 24th. It was also August 18th that I started a “newbie gains” gym routine, of doing a full body split 3-4 times a week and cardio daily, 15 minutes on the days I do my workout and 30 minutes on off days.

My current routine is:

10 minute stretch session

And then 2 sets of 8-12 reps of just under the heaviest weights I can safely handle, until near failure:

incline bench press
Lateral raise
Barbell bicep curl
Hammer curl
MTS row
Lat pulldown
Tricep pushdown
Chest press
Smith machine squats
Leg extension machine
Hacksquats (these I do until failure, about 2 sets 5-6 reps at base weight)

End with cardio.

I feel better, really good actually, my endurance has drastically improved and I can tell already that I’m putting on muscle fast, but my weight has not budged. I am also struggling with my gut weight as well as most of my weight sits there. I drink about 120 fl oz of water a day as well. I’m disappointed though that I have not seen the weight move. And honestly in retrospect I should have probably been measuring too 😅

I’m trying to follow at least this current workout schedule and routine for about 12 weeks, but I have been really struggling with what workouts to do when I eventually split up my days and isolate certain areas of my body.

Anyway I hope this helps, and I am forever gracious if anyone could share some wisdom 🙏 thanks!

Ps: the massive dip in most of these graphs is because I took a 13 hour nap after I got off work at 2:30pm and missed snacks and dinner 😅

Hi, im very much overweight currently and struggling to get into a routine to do so. i want to start calorie counting so i can get a deficit every day, but something I dont quite understand is how it interacts with transitioning. generally, calorie requirements are presented to be different between male and female sex, but i dont know in what capacity this applies to someone transitioning?

for context, ive been on E for about 3, 4 years now. 180cm tall and 143kg.