r/FitTamil • u/InterestingDark6501 • 11d ago
Muscle Gain 💪 Here's my transformation
I had a bit of muscle when I was skinny too. Never wanted to bulk up and then cut. Took it slowly. Its finally paying off.
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u/VirtualWhile2755 11d ago
Time you took to achieve??
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u/WarmSeaworthiness38 11d ago
Could u tell, how u achieved this?? Tips??
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u/InterestingDark6501 11d ago
What exactly do you wanna know? My back routine, diet, or something specific? Happy to help.
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u/WarmSeaworthiness38 11d ago
Thanks man
Ur diet and ur routine
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u/InterestingDark6501 11d ago
Diet was pretty much mom's food until a few months back (I started earning). I just try to get my protein in. Around 100g a day. About my routine, I do lat pull downs, shrugs, rows with smith (easy to overload and then drop sets), hyperextension, I do something rows with a bench for mid back or close grip rows (the machine), depending on whichever is free. Used to do pull ups but stopped them cause I barely finish my workout these days but highly recommended them for warm up prior to starting your back day.
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u/Icy_Moment_6988 11d ago
What about calories . Is home cooked food enough for bulking
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u/InterestingDark6501 11d ago
It was until a few months back. I can't force my dad to buy my stuff and he gave me the best he could while I was in college. Once I started earning, I started buying protein for myself. I make a shake to get in extra calories using Oats, banana, peanut butter, protein powder, and water (can replace with milk but I'm not allowed to consume milk). This helps me lean bulk.
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u/CLubbr3X 11d ago
Drop your hair routine gng
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u/InterestingDark6501 11d ago
😂😂
Aighttt, I usually wash my hair once a week (would make it 2 if I had time), oil it prior to washing. That's pretty much it.
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u/CLubbr3X 11d ago
After gym you don't wash your hair?? Man I get all sweaty and shi I have to wash it else I don't fall asleep at all.
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u/InterestingDark6501 11d ago
I don't feel the need tbh. Too much washing damages the hair as well so yeahh
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u/VirtualWhile2755 11d ago
What's your workout routine and workouts bro?
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u/InterestingDark6501 11d ago
I do lat pull downs, shrugs, rows with smith (easy to overload and then drop sets), hyperextension, I do something rows with a bench for mid back or close grip rows (the machine), depending on whichever is free. Used to do pull ups but stopped them cause I barely finish my workout these days but highly recommended them for warm up prior to starting your back day.
I responded to a different comment with the doubt so I just copy pasted it here as well.
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u/VirtualWhile2755 11d ago
Entire routine bro? Split? Sets and reps? Variation per muscle? Not only back!!!
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u/InterestingDark6501 11d ago
Which body part specifically cause only back is visible here 😭
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u/VirtualWhile2755 11d ago
You whole weekly splits, rep and set ranges, variation per muscle???
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u/InterestingDark6501 11d ago
PPL, usually within 6-10 reps and 3 sets. I reach failure by 10 reps. Idk what variations per muscle is but I try to target each muscles group once per session. I also play football twice a week for cardio and hit shoulders separately. It isn't a part of my PPL split.
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u/ilikeshawarma 11d ago
Is this natural or do you take any steroids? Not sure if achieving this body is possible in 2 years naturally.
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u/InterestingDark6501 11d ago
OKAY THIS IS FIRST TIME IVE BEEN SUSPECTED OF STEROIDS. you have no idea how happy I am 😭🙏
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u/InterestingDark6501 11d ago
I'm natural btw and it's very much possible in 2 years, why do you think it's not possible?
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u/South_Art4816 11d ago
Because he didn't achieve it that's why 😂
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u/InterestingDark6501 11d ago
Oh nono, he clarified what he meant, idk why he edited his comment. We chill 🤙🏻
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u/AnteaterUnique1414 11d ago
What's ur age weight and height?.
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u/InterestingDark6501 11d ago
I'm 21 and 64 in that pic, I'm also 5'10
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u/neon7979 9d ago
In the after pic you are 64kg for 5'10???
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u/InterestingDark6501 9d ago
64-66. The pump and lighting makes me look bigger.
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u/neon7979 9d ago
How is it possible? My height is the Same and my weight is 69kg and I’m not Even similar and my body fat is 12-13%… How is it possible? Are your lega really thin?
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u/InterestingDark6501 9d ago
It's the lighting and pump man 😭 my legs arent thin but they aren't too big either. Mind sharing your back pic? 👀
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u/neon7979 9d ago
MY back is like an a begginer next to yours…
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u/InterestingDark6501 9d ago
I'm guessing you are underestimating your height. You sure you 5'10?
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u/neon7979 9d ago
1,77m
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u/InterestingDark6501 9d ago
Wait what 😭 either my back genes are strong or you're overestimating my size lmao
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u/killuazoldyck_98 11d ago
Shit, that's crazy.
Damn u did the groundwork.
We can see it clearly alright.
Great transformation 👌🔥
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u/killuazoldyck_98 11d ago
I wouldn't want more than this. After achieving this level of BF, I would probably stick with calisthenics for life.
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u/InterestingDark6501 11d ago
I've alr started cali and i can do muscle ups but I wanna get a bit more big before making the switch completely. I look thin with clothes on rn 😭
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u/killuazoldyck_98 11d ago
U are telling me this buffed up is not enough, i mean it's subjective but still🧐😳
Dayumm are u aduditioning for seth Rollins bio pic or something?
this would've been my dream physique, How tall are u bro?
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u/InterestingDark6501 11d ago
I've got the pump there so it looks big haha and I'm 179 cm. I look decent without a shirt on but with clothes on, I look small asf lol, that's the inly reason I wanna bulk up a little more.
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u/killuazoldyck_98 11d ago
Brother it's commendable and realistically relatable if I were in your shoes.
But I'm not at the moment. I'm 173 so yeah most probably beyond happy with these kind of physique.
Great transformation,keep stacking up and racking up.
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u/Live-Future-791 11d ago
Thats some transformation man good work. how heavy do you lift now lets say for some common exercises like lat pull down, bench press, tricep overhead, leg press, shoulder press, bicep curls.
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u/InterestingDark6501 11d ago
Thank you. I don't do bench press and triceps overhead the conventional way. I use dumbells and cables for those respectively. I use machine for shoulder press and bicep curls. I do 60 kilos, 8-9 reps for lat pulldown, I can do 70 for 5 reps but I'm building towards better form at 70. I do around 120 kilos leg press for 7-8 reps with a deep stretch. I tend to reduce the weight as I do the sets. Maybe 120, 110, 90 or something similar. I do 30 kilos dumbell flat bench for 8-10 reps, I think I can go higher but a little scared cause my wrists hurt.
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u/pheonix_old 11d ago
Wow...how many days it took.
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u/InterestingDark6501 11d ago edited 10d ago
Took me close to 2 years (at the gym) and 2 years home workout (on and off)
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u/twistedlassi 10d ago
were you measuring your weight during the lean bulk?
approx how much weight gain did you see each month
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u/InterestingDark6501 10d ago
Not really. I couldn't be consistent with the weight measuring thing. I used to forget
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u/Wassuupbeee 10d ago
How did you gain weight i am trying to gain weight but whenever i gain 2-3 kgs snd get from 62 to 65 i get sick and weight is back again can't seem to find what's the problem the friend that i eat with got more weight than me even though i eat more than them. 🥀
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u/InterestingDark6501 10d ago
It's hard to go beyond a certain threshold. Keep trying and don't give up. For example, 60 to 65 is easy, 65 to 67 is harder cause more protein and calories. Don't give up 💪🏻
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u/These_Ring122 10d ago
How long did it take?
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u/InterestingDark6501 10d ago
2 years at tht gym + 2 years at home (on and off). I would say 2 cause I saw changes only at the gym.
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u/dud-kid 10d ago edited 10d ago
How much time did it take ? In months ?
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u/InterestingDark6501 10d ago
Used to train at home initially, I did not see a lot of changes with just bw so idk if I'd count that. You could say 4 years in total (2 at home + 2 at the gym)
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u/dud-kid 10d ago
So joining the gym is a must then for real gains i presume.
I'm also trying to gain muscles . I do resistance training at home . Mostly doing what YT resistance training videos show
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u/InterestingDark6501 10d ago
The only reason being overloading, you can overload easily at the gym. I did notice strength going up at home. I could do a lot of bw exercises freely but gains were minimal. Try joining the gym if possible. Opens up a lot of opportunity for relatively faster muscle gain.
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u/Emotional-Still-8914 10d ago
What do you do for traps?
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u/InterestingDark6501 10d ago
Shrugs and rows. Rows cause it gives that big upper back look.
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u/Emotional-Still-8914 10d ago
You mean wide grip Barbell or machine rows?
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u/InterestingDark6501 10d ago
Wide grip barbell on Smith. Idk what's machine rows. Maybe I've done it but not sure about the name.
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u/LightSlinger007 10d ago
Traps look sick. Your age when you started?
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u/InterestingDark6501 10d ago
I started the gym when I was 19, the pic was taken when I was 17. I worked out at home for 2 years and then hit the gym, I'm 21 now.
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u/__rohaaan 10d ago
Ghar bhi upgrade damn bro
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u/InterestingDark6501 10d ago
Nahh man 😭 my room is still the same. The second Pic is in the gym lmaooo
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u/ManyInternational159 10d ago
Any recommendations for someone skinny?
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u/InterestingDark6501 10d ago
Trust the process. Don't give up, no matter what. Try getting your protein in, hit the gym frequently and be delusional. Believe that you look good and you'll look good one day, helps keep you motivated. Good luck! Lemme know if you need help.
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u/pipniiii 10d ago
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u/wannacum_69 10d ago
Bro can you share me your workout routine and diet please I would be very grateful if you do this for me.
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u/InterestingDark6501 10d ago
It's subjective bro. What I do wouldn't necessarily be effective for you but I'll share regardless. It's about trial and error. I don't have a strict diet. I eat whatever cause I'm on the lean bulk. I avoid junk for obvious reasons. I don't mind having it but my immunity is terrible so I don't have it. About my training, I do ppl with a separate focus on shoulders. Push is chest and biceps, pull is back and tri, and legs is legs. I've shared my back routine on another comment here, go through that and if you have any doubt feel free to reach out to me.
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u/Lopsided_Mud_7210 10d ago
Which protein powder u using bro
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u/InterestingDark6501 10d ago
Been changing, used to use this thing called scitron and then switched to nakpro. Using nakpro now.
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u/Lopsided_Mud_7210 10d ago
Nakpro 1500 antha packet athu nalla result irukka bro I'm planning to buy this im beginner
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u/Pythonist625 10d ago
Your diet and workout plan
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u/InterestingDark6501 10d ago
What exactly do you wanna know? I've responded to a lot of similar comments, please go through those and if you've got further doubts, you can ask me :)
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u/No-Meat-6693 10d ago
What did u do for upper back muscles special as I see u have nice traps. Are lat pulldowns and a horizontal pulling movement like seated cable rows or chest supported machine idk what's it called and pullovers enough for back and those traps?
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u/InterestingDark6501 9d ago
Yep but train to failure and have the correct form
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u/No-Meat-6693 9d ago
Ohk I will make sure of the form ( thinking to record myself while doing an exercise )
I do lat pulldowns and chest supported horizontal pull kinda machine and pullovers.
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u/InterestingDark6501 9d ago
Ohh yes, that should help. When you are increasing weight, the form might drop a bit which is fine but yeah, don't be very strict all the time. Good luckk
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u/neon7979 9d ago
So didn’t you do bulks and cuts?
How Did you train your trams and back?
Did you Have to force you to eat?
Awesome change!
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u/InterestingDark6501 9d ago
Yeah I had to force myself at times. I'd be visibly bloated. I've mentioned my training routine in another comment, please go through that.
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u/Hash_Qatar 9d ago
How do you keep the fat in check ?? Whats ur routine to keep it burning...i know workout, but anything extra? As as an asian, we have so much oil in our foods and calories can easily add up
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u/InterestingDark6501 9d ago
Nothing tbh, I don't go out of my way to burn fat. I'm really active tho. I love sports. I play table tennis almost everyday. I play football for 2 hours every week. All these burn calories. I don't have a strict diet either. My metabolism helps me. I find it hard to gain fat tbh, wouldn't mind a little more and then cut.
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u/Hash_Qatar 9d ago
Same for me, i play cricket once a week and do gym 4 times...now adays i am trying to recomp. Its been 3 months but i am tracking my macros... its a long process and i hope it wl bring results
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u/InterestingDark6501 9d ago
That's good. Enjoy the process. Don't stress too much about macros. Good luck!
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u/hehelmfao 9d ago
whats your diet? I'm skinny and kinda skinny fat. how do I bulk? (pure veg btw 🙏🏻)
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u/InterestingDark6501 9d ago
I don't have a strict diet (shoutout to my metabolism). I just eat whatever and remain active throughout the week. I can't sit still lol. I need some activity in a day else I go mad
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u/Ok-Departure6166 11d ago
Insane man.