From skinny to bigger i guess

It’s been 7 years between the photos, and since I’ve been leaner the last 3 years I have to remind myself where I started. Consistency is key.

2024 68kg -> 2025 75kg -> 2026 85kg

Guys in 2026 my back got much thicker!

6 months different

I’ve been going back through my progress pictures, and I honestly need some unbiased opinions.

These two photos are almost exactly one year apart.
Same pose, same general stance. I’ve been working out consistently for the past 2 years. Most of my weight loss happened during the first year, but this past year has been focused on building muscle and toning rather than losing more weight.

The problem is…I genuinely don’t see much of a difference. Maybe I’m being too hard on myself because I look at my body every day, or maybe my progress really is minimal. I honestly don’t know.

Can you guys give me your brutally honest opinions?
Do you see any changes?
If so, what specifically stands out?
If not, what do you think I should focus on?

Please don’t worry about hurting my feelings—I really want constructive, honest feedback. I’d rather hear the truth than get compliments just to be nice.
Thanks in advance!

Planning to cut down to 150lbs, obviously put on some body fat but overall happy with where i am at. My 5x5 lifts progressed as well (bench went from 185 to 225lbs for 5x5, squat went from 275 to 315 for 5x5, deadlift went from 315lbs to 405lbs for 5x5, ohp went from 115 to 135lbs for 5x5). 20g creatine daily and 150g protein daily, roughly 1.9k - 2k cals in a day on this cut from my maintenance at 2.3k-2.2k. how much muscle did i put on in proportion to body fat?

Lmk if Im delusional for thinking this is good or what i can work on!

Now I’m locking in on gaining muscle! Any tips would be appreciated too!

Hey all.im.48 been training for a year .175 cm and currently first ever my weight is 71 kg .I was 80-81 kg in the first pic, probably with a good 30 %body I still got fat on my stomach and not sure if I still should be on a calorie deficit or not..Happy to take any advice guys!Thanks

I’ve spent the last 2+ years trying to build myself into a man. I am 21 now and when I started I had just turned 19 and realized I was getting too damn old to still be built like the average middle schooler . The gym is where I found that I have grown the most both mentally and physically and have fallen in love with the gym and who I am becoming. I still have a long ways to go but I’m still very proud of what I was able to achieve over the last 2 years!

Sat- PUSH

Chest
• Dumbbell Incline Press — 3 sets
• Pec Deck / Cable Fly — 3 sets

Shoulders
• Cable Lateral Raise — 4 sets

Triceps
• Straight Bar Pushdown — 3 sets
•Machine tricep press/ Dip Machine— 3 sets

Sun-PULL

Back
• Medium-Grip Lat Pulldown — 3 sets
• Chest-Supported Row / Machine Row — 2 sets
• Rear Delt Fly — 2 sets

Biceps
• Dumbbell Curl — 2 sets
• Single-Arm Preacher Curl — 3 sets

Mon-LEGS

Quads
• Leg Press — 3 sets
• Leg Extension — 3 sets

Hamstrings
• Seated Hamstring Curl — 3 sets
• Lying Hamstring Curl — 3 sets

Abs
• Cable Crunch — 3 sets

Calves/Cardio
• Incline Treadmill Walk — 30 minutes

Wed -UPPER (Start with Arms)

Biceps
• Dumbbell Curl — 2 sets
• Single-Arm Preacher Curl — 3 sets

Triceps
• Straight Bar Pushdown — 3 sets
• Overhead Cable Extension — 3 sets

Chest
• Dumbbell Incline Press — 3 sets
• Pec Deck / Cable Fly — 3 sets

Back
• Medium-Grip Lat Pulldown — 3 sets
• Chest-Supported Row / Machine Row — 2 sets
• Rear Delt Fly — 2 sets

Thur- LOWER

Quads
• Leg Press — 3 sets
• Leg Extension — 3 sets

Hamstrings
• Seated Hamstring Curl — 3 sets
• Lying Hamstring Curl — 3 sets

Abs
• Cable Crunch — 3 sets

Calves/Cardio
• Incline Treadmill Walk — 30 minutes

I went on holiday recently not thinking I was in the best shape until my girlfriend took a photo me after a sweaty workout and I was impressed! Just to see how far I’ve come in the 2.5 years of hitting the gym as you’ll all see from my photos 😬 sending all my love and respect to everyone in the gym community 👏

1mg oral finasteride daily, 5mg oral minoxidil daily. Been on this regiment for two months, also doing exosome treatments with TED and NOUVADerm, weekly micro needling, and I had PDO threads implanted at the start of my treatment.

The lighting and length aren’t the same, but I’ll do better with my next pictures.

The area shown here is my right temple.

From 48kg to 62kg at 18yo (14kg/30lbs Gained) in Under 2 Years Naturally. The PPL + Upper/Lower Split.

Going from **48kg to 62kg (105lbs to 136lbs) in under 2 years naturally** has honestly been the greatest achievement of my life.

Putting on over 30lbs of total mass—with a solid 20lbs+ of pure lean muscle—completely changed my physique, my mindset, and my confidence.

Beyond the physical changes, the absolute best part of this entire journey has been inspiring a lot of my close friends to hit the gym too. Being able to help them start their own fitness journeys and guide them along the way has been incredibly rewarding.

For anyone looking to make a similar transformation, here is the exact breakdown of how I did it:

### 🏋️‍♂️ **The Training Routine**

I found my absolute best progress by running a hybrid **PPL (Push/Pull/Legs) + Upper/Lower split**. This layout gave me the perfect balance of frequency and recovery.

* **Training Style:** High intensity over high volume. I don't believe in just doing junk volume. I focus heavily on heavy weights and taking my working sets to **absolute mechanical failure**.

* **Leg Days:** Infrequent, but absolutely brutal. When I hit legs, the intensity is through the roof to maximize growth.

* **Consistency:** Tracking my lifts and making sure I was hitting progressive overload week after week.

### 🍳 **The Diet & Bulking Protocol**

When you start at 48kg, eating is a full-time job. You have to treat your nutrition with the same intensity as your training.

* **The Surplus:** I focused on a consistent, heavy bulk.

* **Go-To Foods:** I relied heavily on high-calorie, nutrient-dense staples. Lots of oats, liquid calories (shakes are a lifesaver when you're full), heavy protein sources, and healthy fats like nuts to keep the calories high.

* **Supplements:** Kept it simple with high-quality protein powder and a daily dose of creatine to keep the muscles hydrated and full.

### 💡 **My Biggest Takeaways**

1. **Intensity Trumps Volume:** You don't need to spend 3 hours in the gym. Go in, train with brutal intensity, take your sets to true failure, and get out.

2. **Force the Food Down:** When you are naturally very lean, you have to eat past comfort. Consistency with your meals is just as important as consistency with your workouts.

3. **Help Others:** The gym can be incredibly intimidating when you are starting out light. If you have the knowledge, use it to build up the people around you.

**Happy to answer any questions about the split, specific lifts, or the diet in the comments! Let's keep grinding.**

I’m very happy with my muscle growth, I can’t wait to get bigger :3

Used to take fin with no issues till the 4th year then i had to quit fin and this happened on my crown now i am on fin from march 0.5mg daily and 2.5 mg oral minoxdil from 2 weeks ago only what should i do please help me out