1 year transformation

[u/srangero]

M18, 5’8. Current weight trend 173.8 pounds. 1 year transformation from the 29th of december 2023 (~154lbs) to the 16th of december 2024 (175.3 lbs morning weight). I have been working out consistently for about 2 years, very seriously in the past 6 months with diet tracking and doing everything in my power to grow. Have been following 2 splits, first year bro split (chest, back, arms, legs and rest when i felt like it), PPL second year (push, pull, legs, rest). I started bulking at 3200 calories around a year and a half ago, and I am now at 3986 calories, 208p 132f 489c. Back then i felt big but now i realize how much more i have to grow. Every bodyparts have grown, especially legs and back, but side chest always felt like a weak pose and now i feel good about it. My push day rn is 2 sets of bench followed by 2 sets of inclined dumbbell press, with 2 sets of flies, 2 sets of lateral raises and 2 sets of standing overhead tricep cable extensions (with a 15-20reps warmup before first working set). Every sets to failure. Have experimented with more volume but i feel like this is just enough for me to recover and feel good. I’ve been taking creatine and protein powder and multivitamins for a while and i really like them, but recently started to add more supplements like fishoils, electrolytes. If people are starting, i’d recommend to not underestimate pushing sets hard, progressive overloard, nutrition, sleep, rest and cardio.

[u/alphabad3]

Your nipples grew back!

[u/Sub__Finem]

What did you do on nipple day? 

[u/vvnnss]

3986 calories

This seems impossibly specific.

[u/YaBoiTROD → u/vvnnss]

Probably ate the same thing everyday that added up to that number

[u/daydreamer1197]

Not hating but tbh I don't see any difference between these 2 pictures apart from slight color difference. But maybe it's just an angle

[u/srangero → u/daydreamer1197]

I mean, it’s a natural transformation over the span of 1 year, it’s not a significant difference but i feel better now than i did before, so i’ll take it as a W, my other bodyparts such as back and legs really blew up but i felt like my side chest was bad and now i feel better about it

[u/CrimsGG → u/srangero]

I can tell. Specifically your right (our left) bicep's direct comparison is noticible. You look wider in general, and the nip is in a different spot from a bigger chest 🤣. Sure, its not a 1:1 comparison because your posture is different but you can tell. You look great dude! It's inspirational for me as I'd like to get to your physique.

[u/capital_s_shroompoop → u/srangero]

Your pose def got better, and your chest and abs look more developed. Same with your arms they look much better, good shit man. Tricep added a lot of beef

[u/deandotcom]

From swolle to swoller. Despite what others are saying I do see a noticable change, specially in pecs and shoulder. Good work!

[u/A_Random_Dane]

Great work on your upper chest man.

[u/MSED14]

That’s great, congratulations! Could it be possible that you give more details on your diet? I am the same height as you and I am at 160lbs. I would like to go up to 170-175 as well

[u/srangero → u/MSED14]

Sureee!! I had a lot of trouble eating lots of food before and i was really skinny, i have carpentery school and it’s been a bit harder to eat more because i can’t eat 5-6 meals a day haha, at breakfast i eat protein pancakes, “protein waffle mix by flourish” because it helps me hit my proteins but it’s a bit hard to eat, i also like normal homemade pancake mixes because i feel that it’s easier to hit carbs and proteins, i also drink a milkshake with a banana, strawberries and maple syrup, because it’s an easy 300 calories, liquid calories are goated. What’s been helping me a lot is like a lot of pasta, like 500g spaghetti noodles with cheese and alfredo sauce or tomato sauce, because it can get up to 1800 calories and i eat it easily. Otherwise, peanut butter toasts because it’s easy to eat too. I usually don’t eat fastfood or too much ultra processed foods, but it can also help if you have trouble getting your calories in, we can talk in dms if i wasn’t too clear or if you want more info, i hope i can be useful!

[u/LetsHaveFunBeauty]

Have you tried other exercises for chest? I switched to seated cable chest press at 30° angle. That blew my chest up insanely fast, I had a much better pump and was way more sore afterwards

[u/srangero → u/LetsHaveFunBeauty]

I haven’t change my exercises on chest too in the past year, that seems like a very cool exercise, i’m going to try it in my next chest day instead of flies! Thanks!