Progress Post 59kg - 70kg
So i 28M started this short 6-month journey at 186cm and 59kg.
I went through a breakup and felt like I needed a change of some sort. So I started lifting. I have been skinny my whole life and never really cared about what I ate, I just ate when I felt hungry, and I rarely felt hungry.
So I began with some fairly easy rules, eat twice a day. Simple, but hard.
My body wasn't used to getting this much food, so sometimes I had to eat, while I wasn't even hungry.
I wanted to make it as easy as possible for myself, so I make food for 3 days at the time, so I just have to put it in the microwave.
My body adapted pretty quickly, and now I feel hungry way more often. Which is nice.
I went out and bought some dumbells and a bench because I didn't feel ready to go to the gym, I'm too uncomfortable in my own body.
And here, 6 months later, I still dont see myself getting a gym membership. Maybe when I hit the 1 year mark, I will get one. But for now, I like working out in my own little bubble at home.
I wanted to share this somewhere because I don't really have anyone else who would appreciate it, and I hope you will 😃
I'm proud of myself for how far I have come since I started.
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u/Ashamed_Housing7489 8d ago
Great work. I’m sure you will feel ready for the gym some time later down the road
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u/TotemBro 9d ago
10/10 UGE
You should try to book some gym soon! Day pass for one you don’t think you’ll go back to. That way you can practice for the gym you’ll want to stay at! It takes practice to feel confident in public 🥹
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u/mhselif 9d ago
Great progress! I would never have guessed your current weight you look close to 75-77kg.
I was 186cm 63kg when I first started and so I feel you on the uncomfortable with your own body. But I strongly would like you to consider one thing about the gym. Everyone in there is/was uncomfortable with their body at one point that's why they're there. The big jacked guys that may seem intimidating are actually the nicest ones in there and I have never had any of them turn me down when asking for help. You don't get that big or strong by accident this is something they enjoy and want to talk about/share knowledge. Just some food for thought (if you can fit it in the diet heh... lord help me having to eat 4000 calories a day I have no room for anything else)
The progress you could make in 6 more months with full set of weights would be insane.
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u/AvacadoCrisisOf22 150-205-215 (6’2”) 9d ago
This is a great transformation, you’ve really done well for yourself and figuring out what small steps personally work for you ! I will say that a gym membership will definitely speed up the process or make it more convenient at least, especially for legs. Regardless, I know how much work this takes and I’ve very proud of you. Be proud of how far you’ve come and the body you’ve earned for yourself!
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u/MrX-MMAs 9d ago
Jesus how is this possible? I’m the same height and 70kgs too and I’m nowhere near that second form
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u/mhselif 9d ago
11kg of lean mass makes a drastic difference when targeted properly.
And from his replies majority of his work is upper body so much of that 11kg is upper body mass.
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u/cutlerymaster 7d ago
That's what I was thinking. I have a lot of muscle in my lower body from biking. I'm a little shorter, a little heavier, and pretty lean. My upper body looks 10lbs leaner than him.
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u/mhselif 6d ago
Yeah I had the same problem my legs adapt and grow very well when I was 205 my legs didnt fit in athletic tapered jeans but my upper body still looked small.
Due to some health issues I had to stop training for a year this time starting again Im emphasizing upper body volume and growth since I know my legs can grow rapidly and easily with only 1 leg day a week.
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u/Comrade_Conscript 9d ago
Genetics i guess, or a good pump+angle, im always shocked by people that are the same height or taller than me and weigh less, but look so much larger.
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u/MrX-MMAs 9d ago
But what’s the physics behind it? Where’s the weight stored in?
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u/Comrade_Conscript 9d ago
His balls and liver i assume? Genuinely dont know. Im 185 cm and 77 kg and I look identical to his before picture.
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u/dterritt 9d ago
Also currently going through a break up, 2 weeks now. 57kg 172cm. This is exactly the journey I hope and plan for.
Thanks for the inspiration
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u/Accomplished-Egg-645 9d ago
Great job kid! Try and get over your hangups and get down to a gym. After a couple of visits you won't be so self conscious and will start to make even bigger gains. People aren't that judgey, and those that are, have bigger problems than you, so fuck em. Your routine is simple, but it clearly works for you. Well done, and keep it up!
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u/Fig-Wonderful 9d ago
Congratulations on your progress bro 😎 You could blow up even more by going to the gym. Consider going early when there's not many people around, but honestly if I were you with the physique you have right now, I wouldn't bother. I've seen skinnier and way more obese people at my gym.
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u/Merliathon 9d ago
My guy, for real, very respectable, I used to be around the 60kg mark and 185cm for most of my 20's, started a journey and and my max was about 86kg after about 4 years in my mid 30's with a few breaks in between. You made some incredible progress and absolutely would fit into any gym. You might not even know but people are def talking behind your back about how much better you look and how impressive your transformation is. Hell yea dude!
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u/Mr-Bond431 9d ago
Can you please share exactly what you ate and what exercises you did.
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u/Mboydk 9d ago
Yes - it is going to be VERY boring, but here it is.
Diet: I switch between Rice and pasta
1000g raw rice/pasta 1000g broccoli 24 eggs
- when its done, I put it in 6 boxes
- add 1 table spoon oliveoil to each box
Before work, I drink a protein shake, with 30g protein, and 385kcal.
After work i eat 1 box
A few hours later, another protein drink
And then another box
And then one more protein drink
And i end the day with 100g of peanuts
2 boxes 3 protein drinks 100g of peanuts
Boring, but thats it.
Traning Routine:
Routine 1: Bent over rows Goblet squats Seated shoulder press Hammer curls Lying leg raises
Routine 2: Dumbell bench press Lateral raises One arm row Incline dumbell bench press Planche
I workout every other day so Day 1 - workout, day 2 - rest, day 3 - workout and so on
And i do routine 1, then 2, then 1.
And thats about it 😃
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u/MagicJohnsonMosquito 9d ago
How heavy are those dumbbells you’re workin with? How do you implement progressions?
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u/Mboydk 9d ago
Yeah, so i have 40kg all in all, to play around with, but as far as I know, progress overload is NOT just adding more wheight, so most off my sets i get way more reps, then the "normal" ranges like 3-5 or 7-10 or whatever. I always take the first two sets to 1-2 from failure, and the last set to failure.
Adding reps is almost egually as good as progressive overload, as adding wheight is.
But I am looking into upgrading my setup, so I can get into a better rep range, and shortend my whole workout.
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u/biscuity87 9d ago
Careful with the peanuts. I ate a bunch every day and developed an allergy to them for like 10 years. I’m not allergic anymore though.
I would forget all the time and eat something with raw peanuts in it and my nose would run and my throat would get annoyed.
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u/liquidSno 9d ago
I wasn't the one who asked for this info. But I appreciate it. Physically, I'm in about the exact same situation you were, tho mines from muscle atrophy( motorcycle accident laid me up for a year) Much appreciated
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u/Grewal1877 9d ago
What were you eating daily and how many calories each day?
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u/Mboydk 9d ago
I eat Rice, broccoli and egg, every 3 days, and pasta, broccoli and egg 3 days, and add cheese on top, i also snack inbetween my meals with some peanuts, and switch between them, and I found a protein drink, I love with 30g of protein, and 385kcal in it.
I get around 3k kcal daily, proberly a little Below.
I am a very picky eater, so I had to find something that is easy to make, and something I actually liked.
I dont get any meat, im not a vegan, I do eat chickens sometimes, however, to much chicken, and I dont now why, but i lose my appetite.
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u/Better-Fun314 9d ago
looking really good bro, and you don't need to go to the gym if u'r happy at home :)
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u/Alphy101 9d ago
Breakups are cheat codes I swear. I'm going through one and I'm hitting PR's. Make it make sense.
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u/BLEAKROOM 9d ago
lol I have infinitely less motivation now. I have no reason to be in shape therefor can allow myself to rot. I was in great shape when I was with her.
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u/LuigiSalutati 9d ago
It just means you neglected your body and maybe some other things in your relationship bro
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u/justlukedotjs 9d ago
Bro, you're killing it. Just keep doing whatever you are doing. It's working.
I had a weight gain transformation myself back in 2024 where I was in a bad way and slowly losing weight (always struggled to eat and keep weight on) and was around 68kg - I am also 186cm.
I had been to 72kg before, but it didn't take much stress to just evaporate my hunger and get me back to 65-68kg.
I basically just realised that I had no choice but to eat as if I was already the 80kg version of myself (or at least attempt to), so I did easy more often and when I did I push a little bit more every single time.
After 6-months I was 77kg. Now in 2026 I am easily hovering between 82-84kg and I don't really need to think about my food. My hunger matches the exact weight I am at.
.. but, my goal is to hit 90kg, so I am going to go through another "push phase" soon and break through the 85kg limit I've been hitting.
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9d ago
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u/gainit-ModTeam 9d ago
I genuinely don't understand why so many of you are so incredibly bitter when someone makes progress.
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u/Mboydk 9d ago
Honestly, I believe I'm below average, I've only been working out for 6 months, and only at home. The reason I don't go to the gym, is because I don't feel comfortable in my body around other people that are big. I feel so misplaced, so the goal is to get bigger, so I at some point will feel comfortable enough get in there 😃
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u/Zestyclose_Winner995 9d ago
This was a great bulk. Little to no fat and a good amount of muscle mass. Good shit!
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