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Male Gains 29Lbs in 8 Months Through Workout and Proper Diet

Read about a male's journey from 149lbs to 178lbs in 8 months through workout and diet changes as an underweight ectomorph.

Article by Madeleine Smith

A picture of a 6'2" male showing a weight gain from 149 pounds to 178 pounds. A net gain of 29 pounds.
Male/18/6'2'' 149lbs > 178lbs = 29lbs gained (8 months) Started working out as an underweight ectomorph
Originally posted on /r/progresspics


One male on Reddit shared his 8-month weight journey. At 6'2'', he started at 149lbs and gained 29lbs through workout and proper diet changes as an underweight ectomorph. His post attracted 136 upvotes and sparked interest in gaining weight and strength the healthy way.

The Workout

The user focused on compound lifts such as squats, deadlifts, and bench presses with progressive overload. He started with light weights and gradually increased the load, frequency, and intensity of his workouts. He also implemented accessory exercises to target specific muscle groups for overall muscle development.

The Diet

The user tracked his daily macronutrient intake to ensure he consumed enough protein, carbohydrates, and fat for his body to build muscle. He ate whole, nutrient-dense foods such as chicken, rice, vegetables, fruits, and nuts. He also incorporated calorie-dense foods like peanut butter and whole milk to increase his calorie surplus.

The Results

The user gained 29lbs in 8 months and noticed significant strength gains in his lifts. He also saw improved posture, confidence, and energy levels. However, he reminded readers to be patient with their own journey and not compare themselves to others. Results may vary based on individual differences, consistency, and adherence to a healthy lifestyle.


If you are looking to gain weight and strength, consider implementing a workout routine that focuses on compound lifts and progressive overload, while ensuring proper nutrition through whole, nutrient-dense foods. It is crucial to track your progress and be consistent with your efforts. Remember, everyone's journey is different, and it takes time and dedication to 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.