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Gaining Muscle and Weight: a One Year Journey of Progressive Overload and Protein Intake

A Reddit user shares their story of gaining 15 pounds of muscle through caloric surplus, progressive overload, and protein intake. Learn about their journey here.

Article by Madeleine Smith

A photo of a 5'6" woman showing a weight gain from 115 pounds to 130 pounds. A total gain of 15 pounds.
F/22/5’6 [115 > 130 = +15 pounds] (1 year difference) Sharing some leg gains from trying to gain weight & eating more protein)
Originally posted on /r/progresspics


For many people, gaining weight and building muscle can be a struggle. However, one Reddit user, legoperm, has shared their inspiring journey of progress and success in gaining 15 pounds of muscle over a year.

The Struggle to Gain Muscle

Legoperm previously attempted to gain muscle with little success due to a lack of knowledge about the proper techniques. Finally, they discovered the key to building muscle: caloric surplus, progressive overload, and protein intake at a minimum of 100g per day. Legoperm followed a consistent routine of weightlifting and gradually increased the weight and difficulty over time to implement progressive overload.

The Results

With dedication and persistence, legoperm was able to gain 15 pounds of muscle in just one year! Along with the impressive gain in muscle mass, legoperm also saw a significant improvement in their leg muscles. Their success serves as an inspiration to anyone struggling with weight gain or muscle building.

Losing Fat and Building Muscle at the Same Time

One user asked if it was possible to lose fat and gain muscle at the same time. Another user responded that it was possible for beginners, but that it became more difficult for people who had been training for several years. Legoperm's journey demonstrates that it is indeed possible to gain muscle with the proper technique and dedication to a consistent routine.


Legoperm's journey serves as a testament that weight gain and muscle building, while challenging, are achievable with consistent effort and the proper techniques. For those struggling with weight gain, caloric surplus, progressive overload, and protein intake are crucial components to building muscle. However, it's important to remember that every body responds differently to exercise and nutrition, so it's essential to find what works best for you.

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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.