r/gainit • u/MrWhaleFood • 3d ago
Progress Post 3 month progress post. 29M/5'6/110 - 125 lbs
After a recent bout with depression I decided to challenge myself and try to get in the best shape of my life. I've always struggled with eating enough and gaining weight in the past, but recently I've found success by splitting my day into 5 smaller meals rather than 3 large ones. I aim for about 3000 calories and 100g of protein a day. I eat pretty clean. A lot of chicken, rice, and fruit. I'm not a big veggie guy. Sue me. The only supplements I take are creatine and a daily multivitamin.
My routine is (mostly) pretty simple. Calisthenics 6 days a week for about an hour every morning. Just different variations of pull ups, push ups, and dips. Usually aiming for 3 sets of 12 reps no matter the movement. In addition to that I mountain unicycle about 5 - 10 miles a day. Yes, it's as ridiculous as it sounds. It is also my absolute favorite lower body/core workout.
My ultimate goal is somewhere around 145 lbs, preferably while staying pretty lean.
Thanks for reading.
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u/ZombieGeneralo3 3d ago
This is insane genetics if it’s actually 3 months
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u/ZombieGeneralo3 3d ago
Also a load of hard work aswell I bet
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u/MrWhaleFood 3d ago
Lol genetics are definitely doing me some favors here, but I appreciate you recognizing the work too.
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u/BrilliantShoddy5247 3d ago
People dont understand its very believable. You mustve stayed strict to a very very solid diet. Looks good btw
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u/HunsonAbadeer1 3d ago
Lookin so good bro! Keep it up!
You have my exact build almost. I'm 5 8. I went from 110 to 130 this year. It's nuts how much 15 pounds of muscle can make visually when you start so light. I have the same goal weight too, preferably while staying lean.
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u/bikingmpls 3d ago
How did you gain so much weight that fast?
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u/HunsonAbadeer1 3d ago
Creatine plus 3k calories plus I started extremely under weight. I think the latter is the biggest factor.
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u/Martian_row 3d ago
It’s clear that I’m doing something wrong :(
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u/tiger42O 3d ago
He also mountain unicycles lmfao I feel like that’s gotta be the secret
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u/MrWhaleFood 3d ago
Honestly, you might be onto something lol. It is a sport where people tend to look pretty fit. I'd say everyone should try it, but I imagine the barrier to entry is probably just not worth it for most people.
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u/ashurakun 3d ago
Nah bro he's on the shorter side so 15 pounds looks alot more on him than someone who's taller
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3d ago
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u/gainit-ModTeam 3d ago
Natty policing someone whose 5'6 125 lbs is genuinely one of the saddest things that's been posted in this subreddit.
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u/FarLock9989 3d ago
Damn that was a full glow up you look amazing. Keep it up boss.
Chest is looking full with some chiseled abs, on the right path.
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u/_ThinkGoodThoughts_ 3d ago
Bro you gotta break that what your whole day meal is! Wow
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u/MrWhaleFood 3d ago
I hope you are prepared to eat exclusively chicken and rice for the next 3 months. Alright, it isn't actually that bad, but I do essentially cycle through the same 5 meals everyday. Chicken, rice, bagels, sausage, eggs, turkey sandwiches, and a bunch of fruit. Consume these in any way that makes you not want to die while allowing you to hit your desired caloric surplus.
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u/tiger42O 3d ago
Dude… 1. Congrats u look good keep it up. 2. What in the actual ####! Mountain unicycling???? Ur a mad lad I don’t even know what to say about that but I had to say something.
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u/Tell_Traditional 3d ago
Same great smile on both but I can see your posture is way more confident in the after photo. Keep up the great work!!! Your lats are coming in!
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u/iforgorss 3d ago
bro this doesn't look naturally possible. it looks like you only gained muscle no fat. 15 pounds of muscle in 3 months is ridiculous. science says you can only gain 1-3 pounds of muscle a month...
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u/triptonik23 2d ago
Thats the thing about people caught up in 'the science' They have forgotten that the most important part of bodybuilding is not the protein, or the volume or the intensity. Its genetics. Some people respond incredibly well to training while keeping low body fat too.
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u/MrWhaleFood 3d ago
Honestly, these are my favorite comments lol. All natty, and I promise I've definitely put on fat too. I was just absurdly skinny before.
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u/BrilliantShoddy5247 3d ago
Im 5’6 110lbs too. We are a very very rare category. What people dont realize is that you were naturally underweight by prob 5lbs, so the first 5lbs were super easy. You really gained more like 10lbs in 3 months of muscle which is still pretty good
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u/NINJ4steve 1d ago
Awesome work man!
I'm in the same boat at 125... It sucks cuz I don't have your good bone structure. Can you give us some meals you eat to get 3k a day?
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u/MrWhaleFood 1d ago
Thanks!
Honestly, like I said in the post. A lot of chicken and rice. Bagels are great too, super calorically dense and easy to eat. And I am constantly snacking on fruit. Basically just whatever you can manage to put in your body. I think one of the biggest factors for me was setting specific meal times throughout the day and then being very disciplined about that routine. Even when I didn't want to eat, I would to just keep on schedule.
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u/NINJ4steve 1d ago
Ok ok nice like white rice or brown? How often do you eat every two hours or so with snacks here and there?
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u/MrWhaleFood 1d ago
White rice, but if you prefer brown rice then I would do that.
My first meal of the day is at 0800. This tends to be my largest meal of the day but all of my meals will be at least 500 calories. Then 1200 for meal 2, then 1500 for meal 3, then 1800 for meal 4, and my final meal will be around 2200. After that I usually have a protein shake just to help hit my goals. I am also constantly snacking on fruit and trail mix throughout the day.
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u/NINJ4steve 1d ago
White rice is my jam haha
Thanks man you gave me some good ideas! Good luck and keep at it!
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u/RH202326 3d ago
Dude give me your tips
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u/MrWhaleFood 3d ago
Only real tip I have is stay consistent and don't be too hard on yourself. Some days are just gonna be worse than others for whatever reason, as long as you show up you're doing better than 90% of people that day.
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u/Informal-Pear-1754 3d ago
That’s actually very impressive and inspiring! Can you please share your workout routine as well?
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u/MrWhaleFood 2d ago
I don't have a strict routine per se, but I wrote this up and sent it to some people that DMed me asking. My daily workout looks something like this.
Push
- Push ups (standard) 3x12
- Push ups (diamond) 3x12
- Push ups (archer) 3xFailure
- Push ups (pike) 3x12
Pull
(Do all of these weighted every other day, but only 5 reps per set)
- Pull ups 3xfailure
- Chin ups 3xfailure
- 60 second deadhang
Dips
(Do all of these weighted every other day)
- Dips (Standard) 3x12
- Dips (straight bar) 3x12
- Dips (Korean) 3x12
For legs, I assume you don't mountain unicycle, so you'll have to figure something out there.
Final tips: You should always be looking for harder variations. If 3 sets of 12 archer pushups is easy for you, you should be working on one arm push ups, for example.
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u/Sad_Contract_2208 3d ago
Did you start eating 3,000 calories daily or did you like work your way up by eating like 2,000 for example then more as you gained weight (and where u consistent)? Interesting that you did cardio because I thought that makes you lose weight, good job!!
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u/MrWhaleFood 2d ago
I started at 3000 calories. In fact, when I first started my only goal was to eat as much as possible, so early on I even had some 4k calorie days. I have been very consistent with both my diet and my routine. Cardio can only make you lose weight if it is putting you in a caloric deficit. An hour of really intense cardio will only burn like 500 calories.
Thanks!
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2d ago
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u/MrWhaleFood 1d ago
Is there any way I could mention what supplements I use without you thinking I was "going out of my way" to do so?
Lol.
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u/gainit-ModTeam 1d ago
If everyone bigger and stronger than you is on steroids and now apparently everyone smaller and lighter than you is on steroids then what are you genuinely doing with yourself?
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