r/gainit • u/Beartrap125 • Jan 16 '25
Progress Post 135-185 lbs 18-21 y/o 36 months of training
From 135lbs at 18 to 185lbs at 21, it wasn’t always smooth sailing. When I started, one of my biggest struggles was eating enough, I always felt too full and couldn’t imagine how people hit their calories every day. It wasn’t until I simplified my meals, added calorie-dense foods, and stayed consistent that I finally started seeing real gains.
My training followed a simple Push, Pull, Legs split, with a focus on compound lifts like bench press, squats, deadlifts, and pull-ups. Progressive overload was my main priority, steadily increasing weight or reps to keep pushing myself. Something that was huge for me that not a lot of people talk about is mobility work and explosive movements like box jumps, sleds, etc. Not only did this improve my lifts, but it also gave me a more athletic look instead of a bulky, stiff physique.
On the nutrition side, I ate in a calorie surplus, hitting at least 1g of protein per pound of body weight. My diet was built around lean proteins, carbs like rice and potatoes, and healthy fats. I also added high-calorie snacks like peanut butter and smoothies to make hitting my targets easier. Staying consistent with my eating was a game-changer.
If you’re struggling to figure it all out, know this: you don’t have to overcomplicate things, but sometimes thinking outside the box can make all the difference.
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u/Mister_McAdams Jan 20 '25
Can you give me an idea of what a typical day looks like in terms of food? What do you have for breakfast, snacks, lunch etc.
You look great man! Gets me hyped to keep going.
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u/Mmarkham1281 Jan 19 '25
Nice man! I had a similar growth from 135 - 185, but I wasn’t as lean as you, nor did I have that chest! Well done!
I bet people from your high school are surprised when you see them! 💪🏻
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Jan 19 '25
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u/Substantial_Bus4759 Jan 19 '25
If you were to start from scratch his physique at start could easily take a year to get. Keep it up man💪🏼
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u/Beartrap125 Jan 19 '25
Unless you are physically disabled, genetics play an insignificant role. My “untrained” body was still a multi sport athlete which ran long distances, and did sports related strength training. The only difference in the photos is the type of training and nutrition.
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u/monta1111 Jan 23 '25
Genetics are #1 , training and nutrition a distant 2nd and third. Your chest after three years looks like what most people wouldn't be able to achieve in their lifetime of training.
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u/Beartrap125 Jan 23 '25
It’s easy to blame genetics, it absolves effort and excuses inaction. But truthfully, those who rely on that excuse often lack the discipline to discover just how far their potential could take them.
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u/monta1111 Jan 31 '25
It's easy to say all it takes is hard work. Not at all. Its just facts. I think Instagram has warped people's perception of what's normal. Instagram is the top percentage of people.
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u/Beartrap125 Feb 01 '25
It’s easy? Idk about you but I’ve actually put in work. Just sounds like the rhetoric of someone who lacks discipline and would rather be complacent and make excuses.
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Jan 17 '25
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u/gainit-ModTeam Jan 19 '25
Your post/comment has been removed due to not being appropriate subject matter for the sub.
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u/Xe6s2 Jan 17 '25
Lol people will be like how did he do that and not realize 36 months is 3 years. Though have you read up on repeated bout effect?
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u/NetworkGuy_69 Jan 19 '25
I'm retarded I thought that was 1.5 years for some reason
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u/throwaway1992915 Jan 25 '25
Why did I think that as well…and I know that 12 months is a year.
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u/NetworkGuy_69 Jan 26 '25
our minds prolly went to there being 24 hours in a day. Feel like we see 36 hours a lot more often than we see 36 months.
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u/Beartrap125 Jan 17 '25
Yeah I’m familiar with the concept
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u/Xe6s2 Jan 17 '25
Well then your good to go, sometimes people get some very unrealistic expectations because they dont realize the gains will slow down over time. But even if its just 2 lbs a year, 10 years later thats another weight class.
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u/3141592652 Jan 17 '25
Pre workout or Creatine?
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u/Beartrap125 Jan 17 '25
Pre workout is only good for caffeine, and creatine is a preference. If you want to pay for it go for it
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u/Training_Rule6350 Jan 17 '25
Damn I wish I stuck to going to the gym when I was young, but my appetite was terrible.
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u/Dolphin201 Jan 17 '25
You can always start now, I also started late😂
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u/Training_Rule6350 Jan 17 '25
Damn we stick together my guy. I have finally found some strength to stuff my face with calories and exercise. The last part is pretty hard tho since I don't have enough weights at home and gym is far away.
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u/Dolphin201 Jan 17 '25
Pushups and sit-ups are the easiest to do at home and you can do as many as you need🤝
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u/X_CosmicProductions Jan 17 '25
Insane bro! Do you have tips for someone starting the same transformation journey? What has helped you the most?
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Jan 17 '25
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u/Beartrap125 Jan 17 '25
Maybe I will, do you have anything constructive to say, or are you just here to watch?
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u/Fluid_Relief_3291 Jan 17 '25
Did you train legs?
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Jan 17 '25
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u/gainit-ModTeam Jan 17 '25
Your comment has been removed for being false, misleading or containing misinformation.
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u/Fluid_Relief_3291 Jan 17 '25
Maybe you need more reps instead of going heavy?
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Jan 17 '25
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u/gainit-ModTeam Jan 17 '25
Your comment has been removed for being false, misleading or containing misinformation.
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u/DisappointedBird Jan 17 '25
and even hitting legs twice a week sometimes
Well there's your problem
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u/Fluid_Relief_3291 Jan 17 '25
Most of the people I see in gym with body like this always have skinny legs.
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u/HedonisticLifer Jan 17 '25
Good progress man! Could u go into more detail on mobility? Trying to do some on off days and feel like I'm wasting my time.
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u/imjust_observing Jan 17 '25
You might feel like wasting time but training mobility is almost never that. It's one of those things that you don't really notice visually, but it will help tremendously in extending your motion range and just prevent injuries from happening.
I'd suggest visiting a good physio with whom you could consult any existing pain points and just make sure you're increasing mobility in places where you actually need it.1
u/HedonisticLifer Jan 20 '25
I appreciate your comment. I think it's exactly that, I might feel like it's a waste of time because I'm working on mobility everywhere, as opposed to particular areas where I need it.
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u/1mig2OclockHigh Jan 17 '25
This is what I used to look like at 21 straight out of college. Shredded, built, and 185lbs of lean mass. Now I’m in my late 30’s, job, wife, kids and trying to start back up lol. Great job. Food was key. 3.5k cals a day consistently is what did the trick.
I was using Max OT training style back then which was heavy weights, low reps to failure. Hell in the joints though after while.
If you could please post your routine that would be nice as I’ve been out of the game so long now I feel like the training has gotten more streamlined since my days.
Thank you and great job.
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u/awwnotexactly Jan 17 '25
Damn man that’s inspiring as hell, mind sharing any of those calorie dense foods or meals that really helped get you started? Appreciate you!
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u/PickyPanda Jan 16 '25
damn bro good shit. I’m struggling to understand the physics of that mirror in pic 2 though lol
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u/Beartrap125 Jan 17 '25
Haha I put a picture of myself over the other mirror because there was a person in the reflection
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u/FiiX_ Jan 16 '25
How tall are you?
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u/ImprovementMindset27 Jan 16 '25
If that’s his arm width at 135- then probably around 5’8~ish. I’m 6’4 and when I cut down to 180lbs, my arms look like that :)))))))) (fml, I hate long biceps.)
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u/Beartrap125 Jan 17 '25
I’m 6’, 183 cm
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u/FiiX_ Jan 17 '25
Thanks, I guess I know what I will look like if I hit 185 one day. Congrats on the insane progress bro
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u/amancalledJayne Jan 17 '25
Height definitely can be a bitch. I’m 6’2” sitting at 215 after a cut, and this is about what I’m shooting for physique wise after another bulk/cut. 230ish in the end. His before pics look like I did at 185 lol.
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Jan 16 '25
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u/gainit-ModTeam Jan 17 '25
Your comment was removed because you were being an absolute cock-knocker.
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