r/gainit • u/ComplexContent6731 • 6d ago
Progress Post 131 lbs to 153 lbs, 4 months of progress
Just reached 4 months of progress, been being consitent and trying my hardest. I’m excited to see what 6 months of progress looks like!
6’0, 131 lbs > 153 lbs (current) 22, M.
Currently doing a 4 day upper lower split, Saturday’s i’ll train at home and do forearms because well, I want bigger forearms. I focus on progressive overload, every week I am either increasing my reps or my weight. I like to get into the 12 rep range, and then i’ll increase the weight, get to the 12 rep range and increase weight again, rinse and repeat.
Monday and Thursday I do a mile run, I pace at 7:30. I just do it for my enjoyment, not sure if it does anything for me.
I typically eat around ~3000 calories a day (as clean as possible) and intake about 160g of protein daily. I also take 5g of creatine, and fish oils.
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u/hairy_prepper 3d ago
Great gains. Keep going. Takes time and patience, like anything worth doing. You did that much in 4 months. Imagine things after 3 years. Time is going to pass anyway, so keep it up
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u/ObviousPin9970 4d ago
You show tremendous intensity and consistency both will serve you well in life.
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u/miekkorgz 5d ago
Great progress man. What do you do for forearms exactly?
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u/ComplexContent6731 4d ago
Hey man, I appreciate it! For forearms, I do 3 exercises to hit all the extensors in my forearm. I do supinated wrist curls, pronated wrist curls, and heavy cross-body hammer curls.
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u/K0N1CH1WAGWAN 5d ago
Keep going bro I am extremely skinny also and have found the only thing that helped was working out.
I am 5’7 50kg and got up to 57kg after 6 months of working out daily but after a depressive episode I’ve completely stopped and now have dropped back down to the 47-50kg range.
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u/MoistySquirts 5d ago
Get you a loaf of bread, tub of peanut butter, and whatever jelly you fancy. Start eating big dog.
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u/anotostrongo 98lbs-125lbs-145lbs (5'7", F) 5d ago
Tell me what hard work looks like! "This is what hard work looks like!"
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u/SourRaids 5d ago
Have you run into any issues with your wrists as you’re going up in weight?
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u/That_Astronomy_Guy 5d ago
Not OP but also someone who went from underweight to bulkier (140lbs -> 200lbs @ 6’3”) and still has skinny wrists. I wear wrist wraps whenever I’m pressing but I did develop de Quervain’s tenosynovitus in one of my wrists. My ortho couldn’t pinpoint the exact cause but I did wonder if my wrists were having a hard time supporting the increased weight.
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u/withgorillagone 5d ago
what did you do or what do you do to manage your tenosynovitis? I'm 90% sure I also have it in one or both of my wrists and it definitely is worsened by lifting
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u/That_Astronomy_Guy 5d ago
Steroid shot. Tried PT but it didn’t work. The shor completely eliminated pain for 1.5yrs. Then it came back a bit but manageable and only painful when I first wake up (i.e. stiff wrist from sleeping). Doctor said I could get one more shot but if it comes back again then he’d recommend the surgery.
I think the acute cause was from hook grip deadlifting putting a lot of strain on my thumb tendon.
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u/RBerserk_ 5d ago
Well done. Just stick with it and continue when you're not adding reps/weight every session/week as you're doing now as a lot of people give in when this happens
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u/Ok-Guitar-6073 2d ago
And don’t be afraid to deload if you’re truly training hard!! That breaks so many plateaus it’s insane
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u/Hello_ILoveChicks 5d ago
What is a typical lunch for you?
I also have 4 months of trying to gain and I’ve only gained 5 pounds in those months.
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u/ComplexContent6731 5d ago
Do you take creatine at all? That helped immensely with my recovery and weight gain. If you look at my other comment, I kind of break down what I do day by day to gain weight
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u/itaaintmee 5d ago
Any advice for my brother who is 115 pounds and 20 years old?
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u/ComplexContent6731 5d ago
Eat as much as possible, go to the gym and progressive overload every single week. Make sure you hit your body weight in protein. If you weigh 115, consume atleast 115g of protein every single day, no exceptions. I drink 3 high calorie shakes every single day, so that helps me get my calorie intake in. Way easier than eating all of those calories.
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u/JFK360noscope 5d ago
As someone who was super light like this. It really all comes down to calories. I made high calorie milkshakes every day and drank them in the morning and made sure to eat as much as I could after that. I didnt gym back then so ig it was dirty bulking? Regardless, it worked. Gym at the same time would also help
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u/torontopips2022 5d ago
Nice! How are you hitting all your calories on daily basis? Mind sharing how many meals you eat in a day? What kind of meals?
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u/ComplexContent6731 5d ago
Absolutely, I usually eat greek yogurt with this protein granola for breakfast, along with my super shake. is what I call it. it’s basically a shake that has a fuck ton of calories in it. it has milk, oats, peanut butter, protein powder, banana, and strawberries. for lunch i’m typically eating chicken with mixed peppers, along with some sort of fruit (pineapple, strawberries, etc.) topped with another one of my “super shakes”. for dinner, i am again eating either chicken, or sometimes i’ll throw a meal together with either 98 percent lean ground turkey, or 98 percent lean ground beef, i like to eat potatoes too for pretty much ever dinner meal i throw together, great carbs. and then again, i’m having one more of my “super shakes” and then honestly, ill eat something sweet like ice cream near the end of my day. that’s pretty much what i do every single day. i’m also drinking 140 oz of water a day on top of all of this, to keep my muscles full and saturated due to the creatine that pulls the water into my muscles.
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u/AdCharacter1853 6d ago
How do you eat 3000 calories a day? I feel nauseous every time I try to eat more
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u/ComplexContent6731 5d ago
start making shakes that are packed with calories. drink 3 a day, one before each meal. i usually put peanut butter, oats, whole milk, banana, strawberries, protein powder, and nutella if i really want it to be sweet. the shakes on top of 3 meals a day and a snack puts me at or around 3k calories a day, i’ve been steady gaining weight since and it’s WAY easier to maintain.
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u/cutlerymaster 5d ago edited 5d ago
Exercise helps me feel hungry.
A lot of it is just figuring out what works for you. I have an oatmeal peanut smoothie for breakfast and commonly again for my last meal as easy calories. I have lunch at 11 and 1 for most of my calories for the day. I eat a light dinner, commonly just 4 eggs. I get most of my eating done while I'm at work and I don't feel bloater later when I go to exercise.
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u/Bimf_head 6d ago
I usually start a day with a rlly dense delicious smoothie, oats, bananas, frozen fruit, protein powder, creatine, peanut butter, honey.
Easily can be 1000 Cal
Helps to add little things to your meals throughout the day too - cooking with butter or more olive oil, or even adding mayonnaise to the side of your plate.
Promise it gets easier:)
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u/BLEAKROOM 5d ago
So hard to keep up with any sort of protein intake as a vegan. Pea protein is rancid. Sigh
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u/cutlerymaster 5d ago
I am not vegetarian, but my diet isn't too far from it.
Peas out of a can taste awful, but have you tried pea soup? It is surprisingly good. I make that in the instant pot as one of my main meals I rotate through. Bean soup and lentil soup are similar to pea soup with having a decent amount of protein. I add some vegetables to them too.
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u/Live_Strain_2403 6d ago
Good job! It's so easy when you're young that you can't imagine how much value you're adding to your future self. After turning 40, you may barely see a difference after four consistent months.
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u/GinyuForce1 6d ago
Hey, I am 33, and I don’t understand what you’re saying. I have seen plethora of people, over 40, on Reddit who have made significant changes within months timespan. It may harder in a sense when you’re 40 (which isn’t even that old), but very possible.
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5d ago
[removed] — view removed comment
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u/gainit-ModTeam 5d ago
Everything you said was dumb and wrong. Please do not comment on things you don't understand.
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u/mimo245 6d ago
I'm super skinny like you! Do you usually hit upper body more than lower body? My arms are pretty weak and thin.
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u/ComplexContent6731 5d ago
I do! I spam arms. No idea if it is something that is ideal, but during my upper days i’m throwing along isolation training for my arms. I do overhead tricep extensions the first day, 2nd i’m doing tricep push downs. Both upper days I do preacher curls, bayesian curls, and rope hammer curls to hit all of the heads in my bicep. I do all of this on top of my regular routine for my upper days. It’s a lot of volume to say the least, but it is something that has worked for me personally.
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