How Magnesia Went From 152 to 185 to 170 Pounds in One Year with Diet and Routine

Overview

Find out how Magnesia successfully achieved his weight gain through intense lifting routines and disciplined diet changes. He shares his journey from being at 152 lbs, gaining up to 185 lbs then subsequently reduced it to 170 lbs through a 7-day program.

Diet

Magnesia's diet played a significant role in his body transformation. While bulking, he consumed around 3200 calories of any food while at college. He reduced it to around 2200 calories during his cutting period. He carefully selected milk, chicken breast, proteins, and protein bars in his meal plan, together with a burger a day. He eliminated chips, fries, and junk foods. Currently, he's eating around 2700-2800 calories at maintenance, eating a little more variety and limiting himself from consuming junk foods.

Routine

Magnesia's workout routine comprised a typical bro split that worked for him. His weekly workout plan includes shoulders/traps/abs, legs/deadlift, chest/tris, and back/bis. Sundays are for catching up on the workouts he missed or doing exercises that he feels are lacking. Magnesia usually focuses on hypertrophy rep ranges for every exercise except for the Big 3 lifts. He also incorporated lateral and front dumbbell raises, OHP, high pulls, shrugs, bent-over rows, rear delt fly, and leg raises in his routine.

Lift Stats

Magnesia's weight gain journey also enabled him to increase his strength training. In a year, he went from bench pressing 175x1 to 225x1, squatting ~235x1 to 335x1, and lifting deadweights from ~235x1 to 385x1. His OHP went from unsure to 135x1 from at least 61kg.

Conclusion

Magnesia proved that with the right mindset, dedication, and discipline in lifting and diet, you can achieve a massive body transformation. Building muscles and increasing strength takes time and effort, but the results are rewarding. Try the detailed diet and workout plan Magnesia followed, but remember to listen to your body and make changes if necessary. Track your progress and stay motivated in your weight gain journey.