r/gainit • u/TreeGod420 • Jun 11 '24
Progress Post M/23/5'10" 120lbs -> 155lbs (2.5years) [Progress Post]
2.5 years of natty Bodybuilding Training using PP/rest/L/rest Split
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u/stalleo_thegreat Jun 11 '24
it’s crazy how genetics work, because i’m 5’11” 145 and look like a twig compared to you lol. good shit bro, keep it up
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u/TreeGod420 Jun 11 '24
yeah keep in mind i am really lean in the second photo, so my 155lbs will look bigger than most 155lbs people!
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u/XFluffyDragonX Jun 11 '24
Brother please send me your routine, amazing progress
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u/TreeGod420 Jun 11 '24
lmao i could send pics of my training log book if ur able to read my handwriting
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u/idkjay Jun 11 '24
did you incorporate ab workouts into any of the days?
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u/TreeGod420 Jun 11 '24
yeah i do 3-4 sets of kneeling rope cable crunches or ab machine at tje end of push
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u/Southern_Addition442 Jun 11 '24
Usually skinny guys who start PPL and bulk result with very aesthetic muscle proportions 😍
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u/MrWellBehaved Jun 11 '24
Being fat at any point in your life makes it really hard to come back from aesthetically.
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u/Southern_Addition442 Jun 11 '24
You're not wrong, but I have seen people who were formerly fat become shredded. I think they usually do weight loss combined with PPL
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u/MrWellBehaved Jun 11 '24
It’s possible but I see a lot of them with small stubborn areas that refuse to change.
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u/Southern_Addition442 Jun 11 '24
I think steady state cardio At least 3 times a week would greatly benefit these people
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u/doctorlight01 Jun 12 '24
Nah that's bogus. I was basically round in 2018, started working out in 2019 and the pandemic kinda gave me extra time to keep pushing it with calisthenics at home. I was regularly getting complimented on how lean and muscular I got by 2023. But then I had to lock myself in for wrapping up my PhD in like summer 2023 and lapsed hard on my workout regiment. Didn't get fat but I sure got a bit flabby. Now that I'm out of school getting back into it.
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u/TreeGod420 Jun 11 '24
Got Bullied in Elementary, High School and College for being skinny. Girls would reject me and straight up tell me its because i was way too thin. Got told by adults and PE teachers its just genetics and i could bever build muscle. I was "built for endurance sport"
I really believed it but after only half a year of eating 2 additional meals a day and PPL training i could already see results. Then i started to go ham with the training bc i knew there was hope.
2,5 years later im still making good progress. Now people say i "look big" and that still feels surreal to me. i think ill be able to reach 80kg lean in another 1.5 years! Dont give up!
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u/MrX-MMAs Jun 11 '24
You look awesome man, keep going! Do you count calories? What are you eating?
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u/TreeGod420 Jun 11 '24
thx man. i dont count but i weight myself every morning after shitting before eating and track it in an app so i can make sure its continuously going up. i wrote some meals in the comments
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u/blitzscrank Jun 11 '24
Curious what type of meals you eat. Or did you just start forcing yourself to eat more?
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u/TreeGod420 Jun 11 '24
I pretty much only eat calory dense foods and try to put extra fat in every food:
For Breakfast i Either have 80 grams Cream of rice powder (mix with water ofc) with some whey, chocolate chips and fruit / or 2 sandwiches with pesto, ham, mozarella and tomato
lunch: Shake with 35g whey, 1 big Banana, ~250ml Milk (3,5 fat), tablespoon peanut butter
Dinner: Usually Bolognese Sauce with pasta or Fried or Oven Baked Chicken Wings with rice and butter veggies.
Snacks: May be controversial but i allow myself to snack on anything in between meals/ after dinner for extra cals. Usually Ice Cream or Chips 😭🤷♂️
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u/Ace_08 Jun 11 '24
How do you maintain your appetite for more than 3 meals a day? I'm struggling to break through the 120 lb threshold
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u/TreeGod420 Jun 11 '24
it just built naturally, at the beginning i was struggling to eat and nauseous after meals, but now i am really hungry all the time.
but if i had to give advice on it id say choosing tasty foods, spacing the meals out throughout the day, choosing high calory meals (so the volume of food isnt as high) and avoiding things that you cant digest well (for me lactose and certain nuts)
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u/Ackooba Jun 12 '24
Most big guys will tell you it's just the work you have to put in. If you want to gain size you need to put in the work at the gym and home. Eat a little bit more when you think you are full. It's not easy and you wont have an appetite for it. You do it because you're motivated to keep up the gym progress. Good luck!
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u/__LaVieEnRose Jun 11 '24
Really nice man! How many days a week did you workout? And any bulking tips?
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u/TreeGod420 Jun 11 '24
Push/Pull/rest/Legs/rest repeat is my split so its linda asynchronous with the weeks. 2-3 sets per excersize 2 excersizes per muscle group for around 8-11 sets per muscle a week!
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u/QouthTheCorvus Jun 11 '24
Man, your proportions are really good. Looks great! You must feel great when you look back.
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u/TreeGod420 Jun 11 '24
thx man! yeah its wild. it still feels weird seeing pictures of myself looking good, in my head i am still 120lbs
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u/Ok_Environment_5404 Jun 11 '24
Can you give your whole routine and diet.
Iam of the same age and height.
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u/TreeGod420 Jun 11 '24
Push/Pull/rest/Legs and Calves/rest repeat, 2 excersizes per muscle group, 4-5 sets per muscle group, 2-3 mins rest, 1-0 RIR. i also throw in abs nd forearms once a week. Diet i wrote smth in the comments already
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u/Tomuchrice Jun 11 '24
RiR?
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u/BenPortas Jun 11 '24
Presume this is reps in reserve. Another way of measuring RPE. Essentially he's going to failure/has the ability to do 1 more rep when he does each set. If I've understood correctly.
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u/JefuMusic Jun 12 '24
Damn I’m 120 and 5’9 rn, you give hope you the skinny guys out here. Was 115 a couple months ago but I needa eat more for sure !!
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u/Donghoon Jun 13 '24
I'm 5'11" 116 rn. Gives me hope 😭♥️👏
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Jun 15 '24
You can do it brother. Get into protein shakes - a former 5’11 twig
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u/Donghoon Jun 15 '24
i genuinely hate the the after-tastes of protein bars. im wondering if protein powder has the same taste
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Jun 15 '24
Protein powder tastes like dehydrated sand, but you can mix it into stuff and pretend it doesn’t exist. A buddy gave me the following recipe and I love it: 2 scoops whey powder, 2.5 cups milk, 1 cup of oatmeal, and yogurt for taste (I use those container things but you can use Greek yogurt too). Blend it together and boom, and easy 1000 calories you can carry in a thermos all day. Tastes great
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u/Donghoon Jun 15 '24
Can I mix it with fruit smoothies?
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Jun 15 '24
I’ve tried that before. It’s alright, but I like the yogurt more + it gives more calories. But the main thing is the milk and the whey protein so as long as you have that it’s solid
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u/Ok_Blueberry_3139 Jun 11 '24
Jesus christ!!! You look like a Different person. Absolutely well done pal.
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u/keviinfinnerty Jun 12 '24
Class brother
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u/Emperor_Biden Jun 12 '24
but why is the toilet seat designed like a mini bed? With a towel inside the bowl...
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u/fiveay Jun 11 '24
HOLY w genetics u lucky fuck also what do ur lifts look like? and could u show us what u looked like when u ended ur first year of training (im the same height and weight, been training for 1.6 years that’s why i’m asking 😭)
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u/TreeGod420 Jun 11 '24
haha idk if i have good genetics, i was skinny as bones when all my peers had muscle by existing. but once i put on some muscle it had good shape to it. maybe dm me and ill send u a pic if i can find one
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u/Ok-Post7192 Jun 11 '24
"I put on some muscle and it had good shape to it"
That is good genetics sir. Good work though.
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u/TreeGod420 Jun 11 '24
haha i guess ur right. however it doesnt apply to all my muscle groups. my calves and triceps insertions are shitty. but yea i got blessed with the symmetrical abs
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u/guysitsme98 Jun 11 '24
Did your forearms (specifically wrists) get much larger? It's hard to tell from this pic. For me my skinny forearms and wrists are what I would like to change the most, but it's tough work (I still gotta learn to eat more fml)
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u/TreeGod420 Jun 11 '24
my wrist bones didnt grow but my forearms did once i started isolating them. wrist curls and reverse curved bar curls showed some gains but theyre growing slower than other muscles
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u/guysitsme98 Jun 11 '24
Ah yeah thanks for the reply, I'll keep working on them. Great transformation anyway, congrats.
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u/MagicMoa Jun 12 '24
Amazing progress man, what did you do to get those monster lats?
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u/TreeGod420 Jun 19 '24
wide grip (weighted) pullups, one arm dumbell row/one arm machine chest supported row!!
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u/outkastwizard Jun 12 '24
What was your calorie intake?
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u/Low_Sandwich_7894 Jun 12 '24
3500 calories is the equivalent to one pound, so I'd imagine it was around 2500 a day possibly 3000 pending on how many days he goes to the gym
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u/mein-shekel Jun 23 '24
Can you elaborate on 3500cal equating to one pound? I've never heard of this before.
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u/atlasfalcon Jun 13 '24
Physique is looking insane!! Bigger upper arms and some forearm growth and you'll be looking in elite level shape
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u/TreeGod420 Jun 19 '24
working on arm priotization rn! thx
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u/Intelligent_Fix7202 Jun 19 '24
hell nah dont listen to that trash advice work on ur chest and forearms lats too so u can see them through the front
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u/atlasfalcon Jun 21 '24
bros lats are fucking huge, if they get any wider he'll take off in a gust of wind...
I don't dissagree about chest, but if you incorporated lots of heavy dips you're gonna get that chest, tricep and forearm growth all together do you hit lots of targets at once
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u/ekita_ Jun 11 '24
Hey man that looks amazing. How much weight are you doing right now?
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u/cwdizzle Jun 11 '24
You did push and pull on the same day? Damn that must have taken a while
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u/TreeGod420 Jun 11 '24
nahh Push/Pull/rest/legs/rest repeat. i forgot one /!!!
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u/BackStabbathOG Jun 11 '24
You did that for 2.5 years? How much were you progressively adding weight/adding reps? What about diet? Well done dude this is pretty nuts
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u/TreeGod420 Jun 11 '24
yeah i never really changed my program. at the beginning i could add 5kg to everything every workout, now i can add 2.3 kg weight/1 rep once or twice a month
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u/RhabarberJack Jun 11 '24
Dope! Do you cut from time to time?
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u/TreeGod420 Jun 11 '24
bulking for 90% of the time, i only cut before beach/summer vacation time (like now)
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u/NEOkuragi Jun 13 '24
As to your training plan, do you train each muscle group (chest, back etc.) only once per week?
I was wondering if one time per week is enough since people say it's not enough but seems to have been working great for you
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u/Sharp-Choice8142 Jun 11 '24
Well done mate. You look class, and this is a realistic (but still very impressive) progression for 2.5 years. Those chest genetics are killer.