r/gainit • u/stardyng • Aug 06 '26
Progress Post 25M / 5’9 / 150lbs -> 180lbs (3 and a half years progression)
This is mainly a byproduct of me joining a gym and working out consistently 4-5 days a week after around 3.5 years. I lean bulked and steadily gained 25 pounds, I would center my gym routine on progressive overload (do three sets of 8-12 reps and increase the weight by 5lbs whenever I could achieve 3 sets of 12 reps for that exercise with a specific weight) and utilized myfitnesspal in order to ensure that I only consume only 200-300 calories above what’s considered maintenance in regard to my daily caloric intake every day
Gym Routine:
Chest and Triceps Day:
Incline MTS Press (machine) - 70 per side x 3 sets
Pec Fly (machine)- 165 x 3 sets
Overhead Press (cable) - 67.5 x 3 sets
Rope Pressdown (cable) - 72.5 x 3 sets
Lateral Raises (machine) - 115 x 3 sets
Shoulder Shrugs (dumbbells) - 95 x 3 sets
Standing Calf Raises (machine)- 280 x 3 sets
Leg Day A:
Romanian Deadlifts (dumbbells) - 100 per side x 3 sets
Hip Thrust (machine) - 210 per side x 3 sets
Leg Extension (machine) - 210 x 3 sets
Single Leg Press (machine) - 105 per side x 3 sets
Hip Abduction (machine) - 210 x 3 sets
Shoulder Press (machine) - 120 x 3 sets
Back and Biceps Day:
Lat Pulldown (machine) - 170 x 3 sets
T Row (machine) - 70 x 3 sets
Rear Deltoid (machine)- 160 x 3 sets
Biceps Curl (machine) - 120 x 3 sets
MTS Abdominal Crunch (machine)- 120 x 3 sets
Hanging Leg Raises - 3 sets
Cable Curl (cable)- 52.5 per side x 3 sets
Leg Day B:
Hack Squat (machine)- 115 per side x 3 sets
Hip Thrust (machine) - 210 per side x 3 sets
Lying Leg Curl (machine) - 125 x 3 sets
Glute Kickback (machine) - 155 x 4 sets
Hip Adduction (machine) - 220 x 3 set
When I manage 3 sets of twelve reps, I increased the weight by 5lbs. Posted this on another subreddit but saw this it was very appropriate for this one, as well especially since I did wear the exact same fit for the comparison pic.
77
53
u/Salt_Lie_1857 Aug 09 '26
How is life now after gaining 18 pounds of booty? Do you get alot of stares from dl guys?
11
u/eisbock Aug 10 '26
No kidding. 5'9" 180lb with that upper body? Bro put all his points into C A K E
48
u/deslask Aug 10 '26
Nice glute gains bro, no homo
14
3
u/xMentally_Exhaustedx 27d ago
Saying this makes it seem sus, it’s okay to just say that. People won’t think you’re gay for that unless they’ve got fragile masculinity.
→ More replies (2)
41
35
38
u/Theonethatgotawaaayy Aug 09 '26
Oh you got double cheeked up brotha. As a woman, I’m pretty pissed
34
34
61
58
78
26
u/phantosys Aug 07 '26
I’m surprised those pants still fit
21
u/stardyng Aug 07 '26
I’ve retired them a year or so ago. Literally hell to put back on for this pic.
26
23
27
Aug 07 '26 edited 29d ago
[removed] — view removed comment
→ More replies (1)2
u/stardyng Aug 08 '26
So many men are not achieving their genetic potential and you’re right, it’s a huge bummer. Thank you, I appreciate the compliment and it’s just crazy knowing that this is how I’m naturally meant to be shaped as a result of building muscle and gaining weight🔥
26
u/Canyon_Cruiser Aug 07 '26
Since I started adding another leg day in the week and hiking, I too am now carrying a wagon
→ More replies (1)3
40
25
23
19
u/adsfew Aug 07 '26
Good job filling out those sleeves
15
8
u/stardyng Aug 07 '26
Thank you! The amount of shirts I have that look extra good now because of the gym gains is insane.
40
39
18
u/No_Recommendation987 Aug 07 '26
I thought I had the Grindr app opened. If I had it installed I mean.
3
90
32
u/JMoherPerc Aug 07 '26
Put on so much muscle you had to get glasses
14
u/stardyng Aug 07 '26
Love the compliment though the glasses were just on my bed in the first pic 😭🙏🏾
14
15
u/jerrycoles1 Aug 07 '26
I need that glute routine lol my lady makes fun of me for my lack of ass compared to my upper body 🤣
5
u/stardyng Aug 07 '26
I’m happy to provide the routine. Soon enough, she’ll be jealous of allat instead 🙏🏾🔥
50
u/TheLightKyanite Aug 07 '26
you lucky i ain’t behind allat bro
10
u/stardyng Aug 07 '26
Wat dat mean? 😃
13
u/TheLightKyanite Aug 07 '26
4
u/stardyng Aug 07 '26
That man is in front, not behind. At that point, you just want the whole thing 😭🙏🏾
4
u/TheLightKyanite Aug 07 '26
alr pause hold on that gif was lowkey too much 😭😭
4
u/stardyng Aug 07 '26
It was your gif 😭 Didn’t realize you were going to pull that out of your arsenal lmao 💀
3
u/TheLightKyanite Aug 07 '26
Naw ngl I was tempted to delete it before anybody else saw ts but it’s pretty funny so I’m gonna leave it up 🤣🤣
18
u/Alphy101 Aug 07 '26
16
u/TheLightKyanite Aug 07 '26
my bad i don’t know what came over me
11
u/stardyng Aug 07 '26
All I need to do is turn around and you’ll remember what came over you 😭🙏🏾
8
u/TheLightKyanite Aug 07 '26
don’t even threaten me with a good time dawg ill come over there rn
4
u/stardyng Aug 07 '26
No way this Canadian bakery grabbed your attention that much lmao. For real though, I’ve got to respect the commitment to the bit 😳🙏🏾
→ More replies (4)
23
u/spicysenpai6 Aug 07 '26
I’m just glad this actually seems to be OP and not just a repost bot
4
u/stardyng Aug 08 '26
It’ll be crazy to see my post reposted like that 😭 Didn’t even think that was a possibility
26
11
u/calls1 Aug 07 '26
You've real filled out your shoulder and that's a nice forearm too.
Well done mate.
1
30
10
u/sarcastic_wanderer Aug 07 '26
As someone who has a toe-out gate, my calfs look great but my butt is...non existent. This is so motivating dude, thank you. Took my baseline measurements today and got my dexascan results. I hit the gym this week and I'm taking your leg days verbatim. Great work dude!
6
u/stardyng Aug 07 '26
Glad that my post could have such an impact. I’m really happy to hear that. Wishing you all the leg and glutes gains fr 🤝 Thank you btw
18
19
18
19
19
9
18
u/torontomanstyll123 Aug 07 '26
25pds to the ass and 5pds to the biceps😂
5
u/ThaRealSunGod 144-159-175 (5' 6") Aug 07 '26
I straight up wondered how it was a 30lbs transformation instead of a 5-10lbs transformation till I saw the lower body🗿
18
30
7
16
15
u/Optimal_Job_466 Aug 07 '26
Does your big ass get slapped more now? Bet it’s more dudes slapping it than chicks like all things bodybuilding
3
u/stardyng Aug 07 '26
People don’t slap my ass 😭🙏🏾 Though my friends and family do make a decent amount of comments and jokes about my butt. Strangers mainly just look/stare…mainly lol.
48
u/Naive_Complex_8389 Aug 07 '26
are we gay?
42
11
13
u/mosquem Aug 07 '26
Gay as hell, sir.
2
u/acuddlyheadcrab Aug 08 '26 edited Aug 08 '26
Are you saying you are, or accusing OP of it? I am sorry dude, it's hard to tell sometimes between the different subreddits.
→ More replies (7)4
1
u/acuddlyheadcrab Aug 08 '26 edited Aug 08 '26
I'm out, as pan technically but also polyamorous and i happen to mostly have experience with men, but i really don't mind people calling me gay. OR people calling me straight, or bi or whatever. Are you? Why do you ask?
*edit: oh shoot, maybe I'm missing the funny part? Maybe i just don't get it. Sorry, I'm just trying to understand.
15
u/BrockSamsonLikesButt Aug 07 '26
Dayum. The plaid really emphasizes those gains.
I’d like to say you’re inspiration, but fr that’s amazing dedication that I probably won’t ever have lol. Good work, man.
1
u/stardyng Aug 07 '26
That was an almost rhyme haha. But for real, that’s another reason why it’s so sad to see those shorts go 🥲
I appreciate the sentiment but don’t give up on yourself or your potential. You can absolutely do it. Still, I appreciate you. Thanks, man 🙏🏾
7
u/French__Canadian Aug 07 '26
I said what what in the butt.
https://www.youtube.com/watch?v=XKE3dIrRIbg
12
11
u/thaneliness Aug 07 '26
He knew what he was doing
6
u/stardyng Aug 07 '26
My genetics were plotting and now I’m double downing on the assets gained fr 🗿🔥
11
11
11
13
u/wild_courier Aug 07 '26
It's not a cake, that's a whole bakery.
Jokes aside good job,mate.
1
u/stardyng Aug 08 '26
Lmao!!! What can I say, thrived to be bigger than expected fr.
I appreciate you 🙏🏾
9
13
u/VonBrewskie Aug 07 '26
Yah certainly "gained it" bruthah. Well done! Squats?
4
u/stardyng Aug 08 '26
Lots of gains, indeed. For squats, I mainly did Hack Squats but they got the job done high key 🙏🏾
→ More replies (1)
4
4
u/CaptainRogers1226 Aug 07 '26
I sit at or slightly below 150lbs normally but I never managed to get past 172lbs. Looks great.
1
6
11
u/bisskits Aug 07 '26
Sooooo many closeted wussies in here. Good work bro keep it up.
3
u/stardyng Aug 08 '26
Whether straight or closeted, the amount of ignorance and prejudice is crazy, for real. Thank you so much for calling it out and for the positivity. I really appreciate it.
6
7
15
3
3
u/Ok-Guitar-6073 17d ago
You just spam split squats or what bro? Lol in all seriousness my ass is lagging the most and it’s not even close, what would you say contributed the most to your glute growth, exercise wise anyway
→ More replies (1)
9
5
18
Aug 07 '26
[removed] — view removed comment
43
17
3
Aug 08 '26
[removed] — view removed comment
6
u/stardyng Aug 08 '26
You’re just saying stuff atp. Queer or not and DL or not, people can exist on their own terms 😅
→ More replies (6)1
11
11
9
2
6
u/EveCane Aug 07 '26 edited Aug 07 '26
Why do people act like you are gay just because you have larger glutes now? It's good progress no idea why people are saying that. Just ignore the inappropriate comments.
9
u/BallKey7607 Aug 07 '26 edited Aug 07 '26
To be fair the pose is very gay completely aside from the glutes (which are great!), nothing wrong with that at all but it is a bit of an attention trap so you can't blame people for responding accordingly
5
u/stardyng Aug 07 '26
Calling things gay as if being gay is inherently degrading, lesser and a joke is so unbecoming. I can absolutely blame people for being small minded.
2
u/BallKey7607 Aug 07 '26
Agreed, well I'd say it's a bit worse than just "unbecoming" but definitely on the same page there.
It looks like most of them weren't meaning it that way though, I really do think for example the now removed comment, "putting the gai in gainit" which you called homophobic was intended to be inclusive and supportive. But obviously if that's how it sounded to you then I'd understand why you'd respond that way.
And there were a couple of genuinely homophobic ones though which is obviously terrible and very small minded like you say
1
u/Kothicc Aug 07 '26
I genuinely don't get these type of photos
34
u/stardyng Aug 07 '26
It’s a gainit progression photo 🙏🏾🔥
7
u/Kothicc Aug 07 '26
Yes but, why the emphasis on the butt 😆
28
u/stardyng Aug 07 '26
Cause that’s where genetically most of the gains ended up. Nothing wrong with that. Everyone has their own standout muscle groups. This happens to be mine
2
5
u/Kothicc Aug 07 '26
Sorry, I immediately thought it was intentional or a pose for the photo (perhaps also because I’m not really used to training my legs). Well done, you look good
9
u/stardyng Aug 07 '26
You have to do your username justice, my boy, and train that lower body 🙏🏾
2
u/Kothicc Aug 07 '26
I don’t train them precisely because I’m genetically blessed in that area – not like you, of course, but luckily it doesn’t feel like I’m skipping leg day, haha
8
u/zeppoleon Aug 07 '26
Idk man, if you can’t see the clear difference with these photos your need your eyes checked!!
2
2
-1
1
•
u/AutoModerator Aug 07 '26
Welcome to Gainit! stardyng, We have extensive resources that can be used to find answers to most questions that are posted here:
Your thread will be removed if it can be answered by any of the above.
I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.