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Weight Gain Journey: 16 Pounds in 4 Months

Discover how Helpmedobetter gained 16 pounds in 4 months while focusing on both strength and aesthetics through progressive overload and IIFYM diet.

Article by Madeleine Smith

A picture of a 5'10" male showing a weight gain from 147 pounds to 163 pounds. A net gain of 16 pounds.
[Progress] M/19/5'10 ~ 147 -> 163 (4 months)
Originally posted on /r/gainit

Introduction

Helpmedobetter, a 19-year-old male reddit user, successfully gained 16 pounds in 4 months without gaining visible fat. His impressive weight gain journey highlights the importance of progressive overload and flexible dieting. In this article, we will dive into Helpmedobetter's experience and provide insights that can help you in your own fitness journey.

Strength and Aesthetics

Helpmedobetter focused on both strength and aesthetics, believing they come hand in hand. He reported growth in both his upper and lower body, with big improvements in his bench, deadlift, and rows. His squat routine is minimal, with only one day per week, reflecting his belief that bigger quads are not necessarily aesthetically pleasing. Progress on his pull-ups also shows the growing strength of his upper body.

Progressive Overload

Helpmedobetter's success can be attributed to progressive overload, which means gradually increasing the weight he lifted over time. He aimed to lift an additional 5 pounds each week, but sometimes increased the weight every other week. By using this technique, he was able to make significant progress in his lifts while minimizing the risk of injury.

Flexible Dieting

Helpmedobetter followed an IIFYM (if it fits your macros) diet plan, with a focus on consuming 120 grams of protein daily. He did not follow a strict macro split, but rather ate whatever he felt like eating. Consequently, he was able to gain weight without visible fat. However, he admits that his diet could have been better, and recommends that those who want to follow a similar journey should maintain a better control over their diet.

Conclusion

Helpmedobetter's weight gain journey teaches us the importance of progressive overload and flexible dieting. He attributes his strength gains to progressive overload and his body composition to flexible dieting, while still enjoying the process. The key takeaway for anyone wanting to follow this journey is to focus on gradual improvements in lifting, and to be mindful of their diet while still allowing themselves some flexibility.

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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.