My 3 and a half year journey. 75kg - 100kg

Hi Reddit, my first post ever on here so please bare with.

Male - 22 - 6'2.5 (190cm) - 100kg(~220lbs)

BEFORE (ples dont mind my ugly face)

AFTER

Intro

Firstly, i've never been bothered about how my body looked, and no one really said anything against how I looked, however, it was always about my strength. I went to a boy school so things got physical there, and my strength was challenged a lot; so much so that people were surprised if I lifted something fairly heavy. So being strong was my aim. I was always active and played football, cycling and jogging a lot, but little to no weight lifting.

I was 18 when I started, which was the year I was going to University, I specifically waited for this year as I would have more free time and be more independent in what I ate and how I lived my life. I lived at my uni campus (2 hour drive away from home).

2016-2017 - Skinny Noodle

With little to no research - I started a "bro split"kinda work out (I hit each body part once a week). I thought I was strong, and to be fair I think I was. I was benching around 50kg for 6/7 reps during the end of 2016. My back was definitely strong (through back rowing, one arm row, pull ups -6reps ). The highest I could deadlift was 90kg. I tried to DL 100kg in front of my uni mates and I kid you not, I nearly passed out.

My diet in 2016 - 2017 was appalling now looking back. I did not track my calories until 6/7 months after I started gym. It was definitely below the recommended. And I ate a lot of processed food. I started my first cut 6/7 months in as I just wanted to look like I had muscle, which was a mistake. My main foods consisted of:

• Eggs
• chicken
• meatballs
• green veg
• porridge (with a scoop of mass gainer )
• wholemeal bread

In conclusion, 2016 was a massive learning curve for me, spent countless nights watching YouTube videos, researching how the body works, and meals which guaranteed the best gains.

Weighed 78kg

2017-2018 - The year of the vicious bulk

After around a year of going through mistakes in mainly my diet; I started to find out what works well for my body, the best routines etc. Major changes I made was body split to PPL(push pull legs). Followed a 5x5 type training. Removed all processed foods apart from shakes. And now incorporated fruit smoothies with a scoop of whey. NOW LET THE BULK BEGIN (6+ month bulk)

Followed a strict PPL. 5 days a week > 2 rest. Then the following week, 6 days a week > 1 rest. Repeat.

I ate 5 meals a day :

• Weetabix with peanut butter
• Wholemeal bread with eggs
• Wholemeal bread, ham and cheese "toastie".
• Fruit smoothie with 1 or 2 scoops of whey
• Rice/Pasta with chicken/tuna and veg

I was easily eating around 3300cal a day. Going to the gym 5/6 times a week for months. Slept 8+ hours a day, except the days we went clubbing.

Until...

I was incredibly fatigued for at least 5 days. My body was is so much pain and it hurt to even walk long distanced, my muscles wanted to retire. I crashed bad, and that is when I found out that you're supposed to take a week break around every 3 months.

My exercises exploded as I was on this bulk - Benched 90kg for 5 reps, squat - 110kg for 5 reps, barbell rows - 60kg. I had to say bye to pull ups as my additional fat made it harder to lift my body weight. However, I barely trained my arms compared to chest for some reason, so I plateaued.

In conclusion - people noticed how strong I was getting, and I had a few compliments as to how I have transformed compared to the previous year.

Weighed 90kg

2018 - 2019/20 - Ultimate comeback

At this point I was well aware of what I was doing in the gym. I knew/know near enough all there is to bodybuilding, and it was just a case of being patient and making sure I met my macros. At this point I had just gone through a cut and I looked shredded than i've ever been. Was even surprised at the veins I had on my abs, but all i wanted to do was to be strong so I went on a soft bulk; 100cal above maintenance and some days just ate maintenance but made sure I had enough protein and fats. Rotated between 4x6 training an 8x3 training around every 2/3 months.

My lifts towards the end of the year were:

• Bench Press - 100kg for 5
• Barbell Row - 90kg for 8
• Deadlift - 210kg for 2
• Squats - 150kg for 5

My diet stayed pretty much the same. 5 Meals a day:

• 2 * Fruit smoothie with whey (~500cal each)
• Rice and tuna
• Peanut butter jelly (for the fats ;)
• Dinner

In conclusion - "we're in the end game now".

Weighed 100kg

What I've learned (positives and negatives)

• Compound movements are the biggest priorty
• Diet before anything - your body reacts to it sooooo easily
• Rest is very very important
• CONSISTENCY
• You actually grow when you're not going to the gym, so your body can finally rebuild what has been teared.
• I sweat so easily it's annoying.

Next goals

• 105kg
• Bigger calves (the bane of my life)
• Better cardiovascular health

Thank you for reading if you did; if you made it through the end- here's a COOKIE

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* This article was originally published here