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Healthy and Strong: a One Year Weight Journey of Oh Cabana Boy

A journey of a Reddit user who reached 152lbs to 175lbs after a year of training and returning to proper diet.

Article by Madeleine Smith

A photo of a 5'11" man showing a weight bulk from 152 pounds to 175 pounds. A net gain of 23 pounds.
A photo of a 5'11" man showing a weight bulk from 152 pounds to 175 pounds. A net gain of 23 pounds.
A photo of a 5'11" man showing a weight bulk from 152 pounds to 175 pounds. A net gain of 23 pounds.
A photo of a 5'11" man showing a weight bulk from 152 pounds to 175 pounds. A net gain of 23 pounds.
M/22/5'11" [152lbs to 175lbs] (1 Year) + (B: 205lbs; S: 295lbs; D: 275lbs)
Originally posted on /r/Brogress

Introduction

Oh_Cabana_Boy, a M/22/5'11 Reddit user, shared his one-year weight journey from 152lbs to 175lbs. Though the progress was slow at first, he discovered how consistency in training and a proper diet fixed the problem. His post also includes his diet, workout routine, and supplements.

The Critical Change in Diet

Despite training hard, he didn't see much progress when he was dirty bulking. It was when he started cleaning up his diet and consistently following his calorie intake that he saw substantial changes. His daily intake is between 3000 to 3500 calories, and he eats foods like ground oats, eggs, chicken breast, quinoa, sweet potato, and vegetables. He also takes supplements like MYPRE pre-workout, multivitamins, fish oil, biotin, and creatine monohydrate.

The Workout Routine

Oh_Cabana_Boy started with Starting Strength and 5x5 Stronglifts to establish a baseline of strength. He then moved to doing a push/pull/leg split, but he wasn't consistent with it. However, the past few months, he has been focused and disciplined with his workouts. Oh_Cabana_Boy's workout routine consists of a four-day workout split, with the fifth day for rest. He starts with heavy lifting such as squats, bench press, and deadlifts.

The Result and the Future

With discipline and training, Oh_Cabana_Boy significantly increased his strength. He went from 95/115/95 Bench squat and deadlift to 205/295/275 5RM. He now aims to work on sets of 3-4 with 8-12 repetitions and try different compound lifts and movements. Oh_Cabana_Boy’s story proves that consistency and balance with a proper diet and training routine can remarkably change the body.

Conclusion

Oh_Cabana_Boy's post shows how a scientific approach to fitness and nutrition can lead to the results you want. Although there were some criticisms, he owned them and kept going. Anyone can learn from his experience, pushing through the ups and downs of their fitness journey. Consistency, discipline, and balance are essential keys to achieving a healthy and strong body.

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Madeleine Smith

Content Lead at MyProgressPics.com

Madeleine is passionate about empowering individuals with the information and tools they need to transform their bodies and lives.