thepromise308
New member
1 year of progress on this journey with +40lb gained.
Started off last year at 118lb – I’m now 159lb at 5'9".
https://preview.redd.it/t5es7bzznsy...bp&s=c533e56b96c10874e77de244aa14a0431928b10f
transformation video
ROUTINE
Ate 3800-3900kcal consistently for a year. Settled in on this calorie range after I stopped gaining weight on 3500kcal early on. Used myfitnesspal to track calories, aimed for ~180g protein. Filled the calories with chicken, rice, half GOMAD, and clif builder bars.
Ran a 6day hybrid of nSuns and PPL. Percentages refer to an estimated 1RM:
PUSH 1:
Bench 5 (75%) / 3 (85%) / 1+ (95%), backoff sets
OHP 8-7-6-5-4-3 (70%), 5 (60%), 6 (50%)
Tricep extension (3x8–12) SS lateral raise (3x15-25)
Pushdown (3x8–12) SS cable lateral (3x15–25)
PULL 1:
Weighted pull-ups 5 (75%) / 3 (85%) / 1+ (95%), backoff sets
Barbell row (3x8–12) SS face pulls (3x15–30)
Barbell curl (3x8–12) SS dumbell curl (3x15–20)
LEGS 1:
Squat 5 (75%) / 3 (85%) / 1+ (95%), backoff sets
RDL–shrug (3x8–12) SS calf raises (3x15–25)
Neck curl (3x25–35) SS neck extension (3x25–35)
PUSH 2:
OHP 5 (75%) / 3 (85%) / 1+ (95%), backoff sets
Bench 8 (65%), 6 (75%), 3x4 (85%), 5 (80%), 6 (75%), 7 (70%), 8 (65%)
Skullcrusher (3x8–12) SS lateral raise (3x15-25)
Tricep dip (3x8–12) SS band lateral (3x15–25)
PULL 2:
Weighted pull-ups (4x8–10)
Bodyweight pull-ups (3x10–12)
Barbell row (3x8–12) SS face pulls (3x15–30)
Barbell curl (3x8–12) SS dumbell curl (3x15–20)
LEGS 2:
Deadlift 5 (75%) / 3 (85%) / 1+ (95%), backoff sets
Front squat (3x8–12) SS calf raises (3x15–25)
Neck curl (3x25–35) SS neck extension (3x25–35)
NEXT STEPS
My ultimate goal is to get to a lean 175. Frank zane is probably my biggest aesthetic inspiration, seeing as we're the same height and have a similar frame. Unfortunately, COVID means I won't have access to a gym for the next few months, so I'll probably work on calisthenic skills and recomp.
Gaining has been a crazy adventure that exceeded my wildest expectations. Just goes to show what you can accomplish 100% natural with some consistency and sheer willpower.
We're all gonna make it!
Started off last year at 118lb – I’m now 159lb at 5'9".
https://preview.redd.it/t5es7bzznsy...bp&s=c533e56b96c10874e77de244aa14a0431928b10f
transformation video
ROUTINE
Ate 3800-3900kcal consistently for a year. Settled in on this calorie range after I stopped gaining weight on 3500kcal early on. Used myfitnesspal to track calories, aimed for ~180g protein. Filled the calories with chicken, rice, half GOMAD, and clif builder bars.
Ran a 6day hybrid of nSuns and PPL. Percentages refer to an estimated 1RM:
PUSH 1:
Bench 5 (75%) / 3 (85%) / 1+ (95%), backoff sets
OHP 8-7-6-5-4-3 (70%), 5 (60%), 6 (50%)
Tricep extension (3x8–12) SS lateral raise (3x15-25)
Pushdown (3x8–12) SS cable lateral (3x15–25)
PULL 1:
Weighted pull-ups 5 (75%) / 3 (85%) / 1+ (95%), backoff sets
Barbell row (3x8–12) SS face pulls (3x15–30)
Barbell curl (3x8–12) SS dumbell curl (3x15–20)
LEGS 1:
Squat 5 (75%) / 3 (85%) / 1+ (95%), backoff sets
RDL–shrug (3x8–12) SS calf raises (3x15–25)
Neck curl (3x25–35) SS neck extension (3x25–35)
PUSH 2:
OHP 5 (75%) / 3 (85%) / 1+ (95%), backoff sets
Bench 8 (65%), 6 (75%), 3x4 (85%), 5 (80%), 6 (75%), 7 (70%), 8 (65%)
Skullcrusher (3x8–12) SS lateral raise (3x15-25)
Tricep dip (3x8–12) SS band lateral (3x15–25)
PULL 2:
Weighted pull-ups (4x8–10)
Bodyweight pull-ups (3x10–12)
Barbell row (3x8–12) SS face pulls (3x15–30)
Barbell curl (3x8–12) SS dumbell curl (3x15–20)
LEGS 2:
Deadlift 5 (75%) / 3 (85%) / 1+ (95%), backoff sets
Front squat (3x8–12) SS calf raises (3x15–25)
Neck curl (3x25–35) SS neck extension (3x25–35)
NEXT STEPS
My ultimate goal is to get to a lean 175. Frank zane is probably my biggest aesthetic inspiration, seeing as we're the same height and have a similar frame. Unfortunately, COVID means I won't have access to a gym for the next few months, so I'll probably work on calisthenic skills and recomp.
Gaining has been a crazy adventure that exceeded my wildest expectations. Just goes to show what you can accomplish 100% natural with some consistency and sheer willpower.
We're all gonna make it!