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From 119Lbs to 150Lbs: a Teenager's Year Long Body Transformation

Read a Reddit user's account of his lean bulk, dieting, and workout routines, leading to his impressive gains of 31 pounds of muscle with only 3 pounds of fat.

Article by Madeleine Smith

A before and after photo of a 5'8" male showing a weight gain from 119 pounds to 150 pounds. A net gain of 31 pounds.
A before and after photo of a 5'8" male showing a weight gain from 119 pounds to 150 pounds. A net gain of 31 pounds.
A before and after photo of a 5'8" male showing a weight gain from 119 pounds to 150 pounds. A net gain of 31 pounds.
A before and after photo of a 5'8" male showing a weight gain from 119 pounds to 150 pounds. A net gain of 31 pounds.
A before and after photo of a 5'8" male showing a weight gain from 119 pounds to 150 pounds. A net gain of 31 pounds.
A before and after photo of a 5'8" male showing a weight gain from 119 pounds to 150 pounds. A net gain of 31 pounds.
M/16/5'8 [119lbs to 150lbs] about 13 months
Originally posted on /r/Brogress

Introduction

Many of us strive to improve our physical health and fitness, but few can achieve as much progress as one Reddit user, PapaHickaroni, has documented in his series of posts. In this article, we'll look at his inspiring transformation, examine his workout and diet strategies, and learn a few tips on how to get started on your own fitness journey.

Lean Bulking and IIFYM Dieting

PapaHickaroni started his journey when he was 16 years old, weighing just 119 pounds. His first step was to educate himself on the right way to build muscle with minimal fat gain. He began with a 5-month 'eat everything' phase before adopting a lean bulk approach. This strategy focuses on maintaining a small caloric surplus while eating healthy, nutrient-dense foods. He followed an If It Fits Your Macros (IIFYM) diet: tracking macronutrient intake and eating whatever he wanted within those requirements.

Routine Workout and Sufficient Rest Days

PapaHickaroni's workout routine consists of a 5-day split, focusing on a specific muscle group each day. He tracks his lifts, ensures progressive overload, and maintains a high intensity during each session. He also recognizes the importance of rest days to avoid overtraining and allow his muscles to rest and recover fully.

Achievements and Future Goals

Over the 13 months, PapaHickaroni gained an impressive 31 pounds of muscle, with only 3 pounds of fat gain. He estimates that he currently sits at around 10-11% body fat. This level of progress for someone of his age is relatively rare, but not impossible. He hopes to continue improving his physique by incorporating compound lifts, improving his nutrition, and continually challenging himself in the gym.

Conclusion and Takeaways

Achieving physical transformation takes diligence, dedication, and discipline. PapaHickaroni set his goals, educated himself, and devised a plan to achieve his vision. His success demonstrates that, with the right approach and mindset, substantial progress is attainable. Remember that being consistent with your workout and diet partners and taking rest days as needed is essential. With motivation and perseverance, you, too, can achieve your fitness goals.

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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.