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M/25/5'5" Weight Gain Journey: a Beginner's Fitness Routine

A Reddit user shares his bulk transformation experience without following established programs. Read his beginner workout routine, diet, and more

Article by Madeleine Smith

A picture of a 5'5" male showing a muscle gain from 125 pounds to 145 pounds. A net gain of 20 pounds.
A picture of a 5'5" male showing a muscle gain from 125 pounds to 145 pounds. A net gain of 20 pounds.
M/25/5'5" [125>145 = 25lb gain] 1 year bulk (xpost from /gainit
Originally posted on /r/Brogress

From Skinny to Muscular

A user, Fitnessthrower, shares his journey from being skinny at 120lb to a muscular 145lb in a year. His body transformation sparked curiosity on how he had achieved it, especially considering he did not follow any exercise program.

Workout Details

Fitnessthrower's routine is a basic, unnamed newbie/bro split. He performed 3-5 sets per body part for 10, 8, 8, and 6 reps until failure, lifting heavier weights or with friends' help. He exercised on Mondays (chest), Tuesdays (back), Wednesday (arms), Thursday (shoulders), and Sunday (legs). He'd do abs at every workout and finish with cable pulldowns and oblique machine exercise.

Diet Details

He wasn't aware of his surplus, but he committed to eating 3000 calories daily, aiming to consume calorie-dense meals. Fitnessthrower drank protein shakes with whole milk and ate Kit-Kat bars before bedtime, or opted for high-calorie choices at restaurants.

Cutting vs. Bulking

Some Reddit users asked whether he went through cutting after bulking. Fitnessthrower replied that he only bulked and dirty bulking resulted in being highly defined due to the increased calorie intake. His physique defied the myth that bulking means gaining fat before shaping muscles.

Lessons for Beginner Lifters

Fitnessthrower's experience reflects the importance of consistency, commitment, and discipline in achieving a fitness goal. Despite doing a simple workout routine and dirty bulking, his photos show impressive results. While the program and methods worked for him, beginners should still seek professional advice, personalized goals, and diet guidance before starting any fitness regimen.

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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.