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Male's 30Lb Weight Gain in a Year | 185Lbs to 215Lbs |

Read about a guy's year-long weight gain journey from 185lbs to 215lbs. Learn about his diet, exercises, and progress with helpful tips.

Article by Madeleine Smith

A photo of a 5'10" man showing a weight bulk from 185 pounds to 215 pounds. A total gain of 30 pounds.
Male / 25 / 5'10 | 185 to 215lbs (30lb gain) 1 year progress (6 month update)
Originally posted on /r/Brogress

Introduction

This guy, Joevsw0rld, shared his weight journey on Reddit, showing a 30lb gain in a year. He started at 185lbs and reached 215lbs, thanks to his clean diet and muscle-building exercises.

Diet

Joevsw0rld ate around 3,500 calories per day, mainly consisting of clean food such as meats, wheat products, veggies, and dairy. He kept cheat days here and there. His typical breakfast was four XL eggs, one whole wheat PB sandwich, and 16oz of milk. For lunch, he preferred a Panda grilled chicken meal with brown rice and steamed veggies, or Chipotle's double black beans and brown rice with meat, cheese, and veggies, and 16oz milk. For dinner, he usually had whole wheat pasta with sausage or beef or a burger on wheat, or chicken and broc, and a protein shake with creatine before bed. Joevsw0rld's sedentary job didn't stop him from keeping up with his calorie intake.

Exercises

Joevsw0rld started with the Starting Strength routine to build his muscles. He then switched to a Push, Pull, Leg (PPL) routine, which he found more effective. He then tried the 5/3/1 Big But Boring (BBB) challenge, and while it wasn't his favorite routine, it provided a fun challenge. He estimated his one-rep max (1RM) by testing: Overhead Press (OHP) at around 170lbs, Squat, and Deadlift at around 360lbs (did 3x5 320 squat), and Bench Press (BP) at around 235lbs.

Progress

Joevsw0rld's goal from here on out is to keep his strength gains up and gain a few more lbs before starting a cut. He hopes to get to 190 before June. Though he's enjoyed being bigger, he hasn't enjoyed ripping his clothes and moving up three pants sizes and 1-2 shirt sizes. The best thing about his progress was how everyone positively noticed how much bigger he got, including the facial gains he made.

Takeaway

Joevsw0rld's progress showcased how a clean diet and muscle-building exercises could help anyone gain weight and muscle. He encouraged others not to be afraid of gaining fat and to challenge themselves with exercises that could help build strength and muscles. His journey gave positive inspiration for anyone looking to achieve similar progress.

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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.