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From 147Lbs to 170Lbs in 6 Months: User Shares Weightlifting Journey on Reddit

A Reddit user shares their 6-month journey from 147lbs to 170lbs using PPL program and Chris Jone's 4-day on 1-day off program, while incorporating a high calorie diet.

Article by Madeleine Smith

A picture of a 5'9" male showing a muscle gain from 147 pounds to 170 pounds. A net gain of 23 pounds.
A picture of a 5'9" male showing a muscle gain from 147 pounds to 170 pounds. A net gain of 23 pounds.
A picture of a 5'9" male showing a muscle gain from 147 pounds to 170 pounds. A net gain of 23 pounds.
A picture of a 5'9" male showing a muscle gain from 147 pounds to 170 pounds. A net gain of 23 pounds.
M/20/5'9" [147lbs to 170lbs] (6 months) + (B: 225lbs; S: 240lbs; ) Going to cut in 1-2 months.
Originally posted on /r/progresspics

Introduction

An anonymous Reddit user, aged 20 and standing at 5'9", achieved an impressive weight gain of 23lbs in 6 months.

Weightlifting Program

In the first 4 months, the user followed a PPL program before switching to Chris Jones's 4-day on 1-day off program. This new program focuses on chest, shoulders, legs, back and traps, and arms. In addition to the program itself, the user works a physically demanding job part-time and goes to nursing school.

Diet

The user ensured they were in a calorie surplus and maintained a diet that was 70% clean using a variety of sources such as protein and greens. However, the user admits to indulging in fast food on occasions citing the difficulties of meeting caloric demands without it due to the user's active schedule.

Strength Gains

The user mentions producing significant strength gains, which is visible in the numbers. The user went from using 135 in working sets for bench to 185 and from using 155 in working sets for squat, improving to 205 indicating positive progress.

Conclusion

While the user admits that squats are not one of their strengths, they have been working to improve by incorporating goblet and front squats, along with traditional ones. Overall, the user's progress demonstrates that combining the appropriate exercise program with a high-calorie diet can help individuals make substantial gains in overall body weight.

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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.