How Weightlifting and Dieting Helped Reddit User Justicecrater Gain 13 Pounds in 6 Months

Introduction

Reddit user Justicecrater shared his six-month journey of gaining 13 pounds through weightlifting and dieting. In this article, we will take a closer look at his workout routine and diet to see how they helped him add much-needed weight.

Workout Routine

Justicecrater's workout routine involved weightlifting and alternating between high-volume and low-rep sets. On chest day, he did exercises such as flat bench, dumbbell inclines, dumbbell flys, and push-ups. For triceps, he did tricep pull downs, laying tricep reverse curls (bar), and dips. On bicep and upper back day, he did chin-ups, bicep curls (bar), seated rows, and lateral pull downs. After six weeks, he would switch to a 4-6 rep range with 85% of his max weight to increase strength.

Progressive Overload

Justicecrater utilized progressive overload to increase strength and muscle mass. He progressively added 5-10 pounds between sets, and he also switched in and out other workouts when necessary. This method ensured that he continually challenged his body and avoided hitting a plateau.

Diet

Justicecrater also paid close attention to his diet, eating a surplus of calories to fuel his body for muscle growth. He consumed foods that were high in protein, such as chicken, fish, and eggs, to support muscle recovery and growth. He also incorporated healthy fats, such as avocado and nuts, into his diet.

Takeaways

Justicecrater's journey teaches us that weightlifting and dieting can be effective methods for gaining weight and building muscle. If you're looking to add weight, consider incorporating a progressive overload workout routine and a balanced diet with a calorie surplus. However, it's important to consult with a healthcare professional before starting any new workout or diet regimen.