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From 140Lbs to 195Lbs in 3 Years: a Reddit User's Journey to a Better Physique

This article reports on a Reddit user's weight journey from 140lbs to 195lbs in 3 years. Learn about his routine, diet, and tips for growth.

Article by Madeleine Smith

A before and after photo of a 6'0" male showing a weight bulk from 140 pounds to 195 pounds. A total gain of 55 pounds.
A before and after photo of a 6'0" male showing a weight bulk from 140 pounds to 195 pounds. A total gain of 55 pounds.
M/25/6'0" [140lbs to 195lbs] (3 years) + (B: 230lbs; S: 250lbs; D: 405lbs)
Originally posted on /r/Brogress


A Reddit user by the name of TKOS7 recently shared his inspiring weight journey from a meager 140lbs to a whopping 195lbs in just 3 years. With an impressive set of lifts, including a 230lbs bench press, a 250lbs squat, and a 405lbs deadlift, this user's transformation has caught the attention of many fitness enthusiasts. In this article, we'll go over his routine, diet, and tips for growth.


TKOS7 admits to starting on a 'brosplit', focusing on strength but not following a structured routine or diet. However, after about a year and a half, he dialed in his training and diet, cutting off lots of fat and slowly bulking/recomping since then. Now, he follows a bastardized version of PPL (Push-Pull-Legs):

Monday: Chest/Shoulders/Tri Tuesday: Back/Bi Wednesday: Legs/Abs Thursday: Shoulders/Chest Friday: Back/Arms

Findings suggest that finding a split you enjoy and commits to fully enhances growth.


Initially, TKOS7's diet was suboptimal, consisting of GOMAD (Gallon of Milk a Day) plus whatever he felt like eating. This caused him to gain a significant amount of fat. Now, he focuses on a clean bulk, eating around 3500 calories a day with a ratio of 30/40/30 (carbs/protein/fat). He emphasizes that finding out what works for your own body is crucial.

Tips for Growth

According to TKOS7, putting in effort is crucial to growth. Lifting, dieting, and sleeping must all be put together. One must concentrate on working the muscle as opposed to just lifting the weight, thus creating muscle-mind connection (MMC). Another tip is to keep changing things, not the whole routine but chop and change exercises as you fall in and out of love with them. Being sensible is also necessary. Don't pussy out of heavy squats for light leg extensions just because squats are hard.


TKOS7's weight journey is an inspiring story for anyone looking to gain muscle and transform their physique. His dedication to training, diet, and tips for growth are all sensible and practical. While his routine and diet may not work for everyone, his tips for growth are useful for anyone looking to advance their fitness goals. Put in the effort, find out what works for you, and keep it up. You too can achieve your goals.

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Madeleine Smith

Content Lead at

Madeleine is passionate about empowering individuals with the information and tools they need to transform their bodies and lives.