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From 68Kg to 75Kg: a Progress of Bulking with Low Surplus and Muscle Gain

A 19-year old under goes a journey to gain weight from 68kg to 75kg. Learn about his exercises and diet scheme that helped him gain muscle more than fat.

Article by Madeleine Smith

A progress pic of a 6'2" man showing a weight bulk from 149 pounds to 165 pounds. A respectable gain of 16 pounds.
A progress pic of a 6'2" man showing a weight bulk from 149 pounds to 165 pounds. A respectable gain of 16 pounds.
A progress pic of a 6'2" man showing a weight bulk from 149 pounds to 165 pounds. A respectable gain of 16 pounds.
A progress pic of a 6'2" man showing a weight bulk from 149 pounds to 165 pounds. A respectable gain of 16 pounds.
[Progress] 19/M 6'2" From early June to now 68kg--->75kg
Originally posted on /r/gainit

Introduction

Gaining weight is a challenge that a lot of people struggle to accomplish. A reddit user, 888Jokerstars posted his progress from 68kg to 75kg in a span of several months. In this article, we will discuss how he attained his gains through diet and exercise and explain relevant terminologies that may aid in better understanding the context of this article.

Low Surplus

One of the commenters pointed out how the user was able to bulk up without gaining much body fat. The reason for this is a low surplus. A surplus means the number of calories you consume are more than what your body burns. In a low surplus, the excess calories are allotted for building muscles and not for adding body fat.

Diet Scheme

The user's diet aims to provide enough calories for muscle growth but not too much to add too much fat. His diet includes foods that are high in protein like chicken, salmon and steak, along with a lot of vegetables, fruits and carbohydrates like bread and pasta to provide energy. He also mentioned his use of protein supplements to add extra protein intake to his diet.

Exercise Routine

His exercises consist of compound lifts that include squats, bench press, and deadlifts, which target numerous muscle groups at the same time. These exercises stimulate growth in the different muscles of the body. His routine is alternated between push and pull days that focussed on his chest, back, arms, and leg muscles. The exercises that were focussed on legs were leg press and gynecologist chair.

Conclusion

Gaining weight and building muscle is not easy. It requires discipline and dedication to change one's lifestyle. The user's progress shows that it is possible to bulk up without gaining too much fat. To make your own progress, consider making changes to your diet, perform compound lifts, and focus on progressive overload, where you gradually add weight and reps to your routine. Remember, everyone's journey is different, adapt and stay consistent to achieve your 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.