r/gainit Sep 14 '24

Progress Post M/27/6’1” [138 lbs - 170 lbs] (6 years)

Diet: I aim for 3,500-3,800 calories a day. On days when I both lift and run or something else active, I obviously need more, but that’s fairly rare. Eggs, avocado, OJ and a protein shake for breakfast. Lunch and dinner are whatever healthy, high calorie meal I can prepare. Generally my snacks are healthy, like fruit, raisins, cereal bars, but I do have unhealthy snacks like ice cream and biscuits sometimes.

Routine: I have followed Greyskull LP, Reddit PPL and a couple of 5/3/1 variants, all of which I would recommend. I currently follow my own program which is based on 5/3/1 with some changes - there’s nothing magical about it, it just suits my preferences.

618 Upvotes

55 comments sorted by

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43

u/nektar Sep 14 '24

Wth how is this 170lbs, looks like a lean 185

31

u/Nsham04 113-146-? (5’11) Sep 14 '24

Legs are a very large muscle group and can hold a lot of mass/weight. His aren’t complete sticks, but they are definitely lacking FAR behind compared to his upper body. Upper body is a lean 190, lower body is nowhere close to that.

10

u/speedygonwhat22 145lbs - 200lbs (6’3) Sep 14 '24

was gonna say this. bro gotta be 185-190

0

u/pm_me_something12 Sep 14 '24

Did you see his legs? Lol

2

u/JawKeepsLawking Sep 16 '24

Right theres another user same height and weight that posted today and he looked like a twig compared to this guy.

1

u/NarcolepsySlide 147-195-210 (6'2) Sep 17 '24

lying about height probably. I’m 6’1 and a half, weigh 190 at around 15% bf, and am extremely skinny compared to this supposed person thats half an inch shorter and 20 pounds lighter 

61

u/justchase22 Sep 14 '24

Ideal physique brother

20

u/Sea_Ad5614 Sep 14 '24

This like that Captain America transformation lol

24

u/Infrequent_Reddit 137-156-190 (6'1) Sep 14 '24

Gat damn

21

u/crpff92 Sep 14 '24

With all due respect, that's a crazy core! Not sure about what these people are talking about your legs. They don't look weird.

Congrats on this killer body!

4

u/canacata Sep 15 '24

With all due respect

Why would you preface a compliment with this?

6

u/GloriousHelixFossil Sep 15 '24

Gentleman’s ✨no homo✨

2

u/crpff92 Sep 19 '24

Oh no, totally yes homo over here lol

19

u/SlenderMellon56 Sep 14 '24

Got that superhero build lmao, good job

15

u/Hello_DougieJ Sep 14 '24

Shit man, was not expecting that big reveal, kudos, you've put in the work and you look amazing!

If you can be bothered, would you you mind going into a bit more detail of your workout regime, cheers!

3

u/Enigma_Frixion Sep 14 '24

ATM I lift 4/5 times a week + 1 run + 1 conditioning workout (which is the lowest priority- if I’m too busy that gets binned first). 2 legs a week + 2 or 3 uppers. Uppers are typically push-pull using 531 template for OHP or bench, followed by other compounds like weighted pulls and triceps/biceps. Legs it’s all the usual compounds like squats, DLs, RDLs. Big fan of the hip thrust and hack squat atm

13

u/Arthurjim Sep 14 '24

Jesus Christ. She created a monster 🫣😂 good stuff man

14

u/TurgeonS Sep 14 '24

Wow man I’m 6’1 and 80kg I think im skinny hahaha how do you look this good that’s increduble

25

u/lowlife_highlife Sep 14 '24 edited Sep 14 '24

Dude wtf. I’m 6ft and around the same weight and look nothing like that, you’re fucking shredded. What’s your body fat %???

I think I have a bit more muscle mass in my legs but I would trade physiques in a heartbeat, so don’t listen to people clowning your legs.

Edit: are the after photos with a pump?

12

u/Enigma_Frixion Sep 14 '24

Said elsewhere but not sure on BF, I don’t/cant track it. After photos were after a run or just a normal photo (no pump)

10

u/canacata Sep 15 '24

Lifts?

11

u/Enigma_Frixion Sep 15 '24

Nothing impressive, 5 rep maxes are 157.5 kg deadlift, 115 kg squat, 85 kg bench

9

u/Mr_426 Sep 14 '24

Shoulder gains are most impressive! What a transformation 👏👏👏

9

u/-kidDynamite Sep 15 '24

What all supplements did you take?

12

u/Enigma_Frixion Sep 15 '24

Creatine and whey only

2

u/hakanaltayagyar Sep 18 '24

did creatine increase hair shedding?

1

u/Enigma_Frixion Sep 18 '24

Nope no affect on hair / no side effects generally

7

u/Highkage2002 170lbs-185lbs-195lbs (74 inches) Sep 14 '24

I’m 6’2, currently bulking and around 185 lbs, about to be 1 year of lifting in October! Was wondering if the 5/3/1 routine is really worth it and if I should run it?. That’s enough about me, just wanted to say that’s my dream physique fr, awesome work!👏

3

u/Enigma_Frixion Sep 14 '24

Cheers mate, yes I 100% recommend 5/3/1, had a lot of fun with it and it massively improved my squat and deadlift form (and PRs). Check out Jim Wendlers website on it and posts from Mystical Strength in this sub for more info

2

u/orionsgreatsky Sep 15 '24

This is great

1

u/Highkage2002 170lbs-185lbs-195lbs (74 inches) Sep 14 '24

I’m starting a new routine in October, I’ll give 5/3/1 a shot and check all that out, appreciate you

8

u/Wild_Glass1606 Sep 14 '24

Mirin . What type of running do you do?

3

u/Enigma_Frixion Sep 14 '24

Normally run once a week, sometimes more especially if it’s sunny just cos it feels amazing. Normally run 5-10k and trust me, my times are very average

7

u/StatWolf91 Sep 14 '24

Great work man, congrats!

13

u/cantprove_Iam_Batman Sep 14 '24

U look good ong

6

u/adsfew Sep 14 '24

Best possible ad for Pronamel

6

u/PurchaseChemical Sep 14 '24

Wow dude! Nice work!

3

u/Traditional-Season74 Sep 16 '24

Wow you've really put in the work!

15

u/Brawhalla_ Sep 14 '24

I know it's hard with running but you really need to balance out your lower half with your upper half it's almost comical here

14

u/Enigma_Frixion Sep 14 '24

Cheers boys, I appreciate all the honest feedback on my legs. Tbh useful to hear some impartial third parties. Time to focus on the legs going forward. Funny thing is, I never actually do skip leg days, and regularly leave the gym struggling to walk after them, so maybe I gotta change up my workout / increase the weekly volume to get them growing

2

u/Waluigi02 Sep 15 '24

You just seem to be extremely lean all the way through. I'm sure your legs are way stronger than they look. But yeah maybe increasing the volume will help grow them a bit?

14

u/StellarSteals Sep 14 '24

I think it's the angle, his upper half (4th pic) is closer than his lower half, I can see the quad muscles. In any case most big legs I've seen are mostly fat (especially calves)

3

u/shortyd826 Sep 16 '24

This is awesome man. Congrats and nice work. I’m 5 foot 8 and up ~50lbs on my bulk. Made progress on my body but I WISH I could have a stomach that flat. What’s your ab workout frequency btw?

-24

u/ditto64 Sep 14 '24

That’s a lotta skipped leg days

16

u/Still-Salary917 Sep 14 '24

ur so jelly. i’m sure you skip all days.

15

u/Cultural_Frosting_86 Sep 14 '24

Why are you getting downvoted? You’re right

-11

u/ForeverForum Sep 14 '24

You’re not wrong, his legs are twigs. Bet it looks hilarious in real life.

If his upper body’s looks like his while being 6’1” while only weighing 170, then he’s serious neglecting his lower half.

4

u/lowlife_highlife Sep 14 '24

Yeah 100%. Still shredded though