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From 170Lbs to 220Lbs: a 5 Year Weightlifting Journey

Follow the inspiring journey of a Reddit user who achieved remarkable gains in strength and size. Discover his weightlifting program and diet tips.

Article by Madeleine Smith

A picture of a 6'3" male showing a weight bulk from 170 pounds to 220 pounds. A net gain of 50 pounds.
M/21/6'3" [170lbs to 220lbs] (5 Years) + (B: 325lb, S: 375lb, D: 535lb)
Originally posted on /r/Brogress

Introduction

A Reddit user (M/21/6'3") shared his weightlifting journey that spanned over 5 years. From weighing 170lbs, he bulked up to 220lbs and achieved remarkable gains in strength. His post has received 88 upvotes so far, inspiring many to try weightlifting themselves.

Weightlifting Program

The user followed a 4-day per week program that focused on compound lifts such as squats, deadlifts, and bench presses. He gradually increased the weight, reps, and sets over time, pushing his limits while maintaining proper form. The user also incorporated isolation exercises for targeted muscle groups like biceps, triceps, and calves.

Diet Tips

The user emphasized the importance of consuming enough calories and protein for muscle growth. He ate mostly whole foods like chicken breasts, beef, rice, vegetables, and fruits. The user also used protein powder and creatine supplements to support his nutrition. Additionally, he monitored his body fat percentage to avoid gaining excessive fat.

Results

After 5 years of consistent weightlifting, the user achieved impressive results. He increased his bench press to 325lbs, squat to 375lbs, and deadlift to 535lbs. He also gained significant size in his chest, shoulders, arms, back, and legs. The user acknowledged that his progress was not linear and he experienced setbacks, but he persisted and trusted the process.

Conclusion

This weightlifting journey is a testament to the power of consistency, hard work, and patience. It shows that with the right program, diet, and mindset, anyone can achieve their fitness goals. However, it is important to note that each person's journey is unique and results may vary. Try things out for yourself and see what works best for your body and lifestyle.

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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.