**Progress Stats: from Jan 2026 to Aug 2026**  
**Weight \~65/66kg to 60.7KG**  
**Height: 175cm**  
**Age: 28**  
**Body fat%: 21-23% to 10-14% (kept fluctuating on machine but since past 2months it is always around 11% i measured it on fasting stomach, and no water) this is as per inbody as it states 9% or 10% readings and am assuming 3-4% error**  
**Muscle mass: 28.9 to 30.8kg (kept fluctuating, peak was at 31.3kg but could be machine error or deviation)**

i know this is not an “insane jawdropping” transformation per se but this is the notable progress after i started taking training + diet seriously and when i identified what works for me and what doesn’t…for the longest time in my life i wasn’t aware that my bodytype was categorised as “skinny-fat” and that i have irritable bowel syndrome(IBS)

since past 3-4months i started eating enough protein, working out 3-4X a week, eating low-FODMAP food items, and incorporating exercises that earlier i didn’t do (smith bench press for progressive overloads, kneeling cable crunches, hip thrusts, cable pulldowns, etc.) 

**Training**:  
training age - 5 to 6 months (had taken gap for 1month in march)   
frequency - minimum 3 times and maximum 5x/week,  
split - i started with ULUL (as i was not able to commit 5 days) and now i have moved to PPLUL

**Diet**: i try to take 110-125g protein/day but sometimes i get short of it… it’s a challenge that i am currently struggling. my everyday diet includes eggs, yeast protein, white rice/roti, low-FODMAP vegetables, lactose-free milk (for coffee) and greek or some high protein yogurt. due to IBS i have constraints when it comes to consuming high-FODMAP items like paneer, whey, chickpeas, etc.

**Challenges**:  my biggest challenge is IBS, so I have to be careful with diet and my doctor has told me to not lift heavy from stomach, which makes building abs difficult

1.	⁠What is an area of improvement for me in terms of physique? i know some major weak areas but would like to know from this forum  
2.	⁠What should be next course of action?  
3.	⁠How to increase muscle mass without gaining extra fat?  
Any guidance is appreciated, thank you in advance :)

~ progress from jan 2026 to aug 2026 ~ long way to go but sharing what worked for me so far :)