A Year and 3 Months Transformation From 154Lbs to 176Lbs: What Worked for This Redditor

Introduction

A Redditor using the handle throwaway12345050555 shared photos of a 22-pound weight gain from 154lbs to 176lbs, after a year and three months of diet and exercise. The Redditor, who stands at 5'11", posted the photos online to get advice and feedback from fellow fitness enthusiasts.

Diet and Nutrition

The Redditor shared that they followed a calorie-counting app called Lifesum. The Redditor's daily intake consisted of 211g of protein, 131g of fat, and 338g of carbohydrates, equivalent to 3200 calories each day. The Redditor emphasized the importance of eating enough protein to gain muscle and revealed that they were trying to hit the 'lean gains.'

Workout Routine

Throwaway12345050555's workout regimen consisted of the 5/3/1 Wendler program, which involves four lifts: squat, bench press, deadlift, and overhead press. The program follows a 3-week cycle where an athlete performs a particular lift with increasing weight each week. After three weeks, the program evolves, starting with lower weights, giving the muscles time to recover. The Redditor worked out 6 days a week, focusing on different parts of the body each day and incorporated core exercises in each routine.

Results and Feedback

Throwaway12345050555's progress was well received by the Reddit community, congratulating the Redditor on their hard work and dedication. The post has 96 upvotes and several comments praising the Redditor's transformation. However, the Redditor expressed that they still desired to put on more weight to reach 85-90kg.

Conclusion

Throwaway12345050555's progress should serve as motivation for those aiming to gain weight and build muscle. The combination of a calorie-counting app, proper nutrition, and a workout program that targets different muscle groups helped this Redditor achieve their goals. However, each person's body is unique, and it is essential to try different workouts, adjust one's nutrition and seek guidance from professionals to achieve the desired results.