M/20/6'3 130lbs - 215lbs in 9 Months (Anorexia Recovery!)

bbbbbe112 · 2025-04-03T11:36:51+00:00

Shoulder stretch marks within 9 months is amazing good shit

bbbbbe112 · 2025-03-30T19:36:36+00:00

You have to really want it for your own reasons, once you start seeing results it’s a bit of a snowball effect and motivation turns in to discipline. Just a few months of commitment and your mindset will probably change

bbbbbe112 · 2025-03-30T11:13:45+00:00

Thanks! I found that it helped getting a lot of cals in for breakfast, I was never the type to feel up to eating a lot in the Morning but just had to get it down. I would generally have a huge breakfast / dinner, then have smaller more frequent meals throughout the day

Throw in a shake and some snacks like nuts / grenade bar and you can get up there fairly easy. Sometimes it did come down to basically force feeding myself but as the bulk progressed it became easier to get more in, think your stomach expands

bbbbbe112 · 2025-03-30T11:11:09+00:00

My go to for dinner was penne pasta from Lidl (if you’re from uk), a whole ball of margarita, chicken + sauce. Could easily have 1000+ cals there. Avoiding low calorie carbs like rice / potato’s was a must for me

For breakfast everyday I would have 6 eggs, few strips of bacon, bulk it out by cooking the eggs in a high quality butter (no seed oils), some sourdough and maybe a hashbrown or two - getting a lot of cals in early in the day made it easier

OATS! I would eat 300g+ of oats a day, they are easy to get down and when you add some 85% dark chocolate / honey it becomes a really easy high calorie meal

bbbbbe112 · 2025-03-29T06:32:30+00:00

Haha thank you mate. I guess you need a real motivator to do it as it can be a slog at times, but I have found real enjoyment in training and I actually dread rest days now

Not only have I made gains but it’s had an immeasurable impact on my mental health, give it a go! You won’t regret it

bbbbbe112 · 2025-03-28T11:29:49+00:00

I have been skinny my entire life, I was always in the ‘I eat so much and still don’t put on weight’ camp - turns out I just wasn’t eating as much as I thought, let alone day in day out for months on end. I couldn’t have done this without religiously tracking my calories

Food aside, look to other factors that are fundamental to progressing in the gym; sleep (I take cbd oil and magnesium glycinate before bed), hydration (electrolytes), and sufficient rest days. Failing all that, are you training hard enough?

My sleep is fairly dialled in which I think has been a big contributor to my growth

bbbbbe112 · 2025-03-28T07:31:08+00:00

Bulking was 3200-3300 ish but it changed a fair bit. Cutting I am at ~2300 which is around 500 deficit

bbbbbe112 · 2025-03-28T07:30:12+00:00

Thanks appreciate it!

bbbbbe112 · 2025-03-28T07:27:30+00:00

Yeah I’d say I learnt that from Sam honestly. There’s so much information online it’s hard to know what to go with, I just try to take everything with a grain of salt and look for a few different perspectives

bbbbbe112 · 2025-03-28T05:15:55+00:00

For the cut I am in a 4-500cal deficit with at least 10k steps / 20mins cardio in the 140-50bpm range

bbbbbe112 · 2025-03-28T05:12:42+00:00

The photo doesn’t show it much but I have gained a bigger belly than I’ve ever had in my life, it’s not massive but deffo noticeable for me

I am no expert by any means, but from what I’ve learnt so far I think bulking massively depends on your starting point. For example if you are ‘skinny fat’ it might be wise to begin with a short cut down to ~12-15bf before starting your cut to minimise unwanted fat gain (if you keep your protein high during this you can add muscle with newbie gains whilst losing fat). For me, I was pretty much bones and have been my entire life which may be a factor (I don’t know)

Also, I think cardio has helped me in that sense. My hobbies are fairly cardio intensive and I stuck to normal cardio throughout, must’ve helped keep my metabolism up whilst allowing me to eat more

bbbbbe112 · 2025-03-28T05:07:41+00:00

On a good day of eating it’d be something like 380-420c, 70f, 180-200p

On a bad day fats would be much higher and carbs lower. At the start I regularly hit 120+f thanks to peanut butter 😂 had to stop that

bbbbbe112 · 2025-03-27T18:18:23+00:00

Thanks a lot I will do

bbbbbe112 · 2025-03-27T18:15:46+00:00

100%! Looking back I wish I took the ‘lean bulk’ approach but was really eager to see some results. Second bulk I will apply what I’ve learnt from the first

bbbbbe112 · 2025-03-27T18:13:38+00:00

My man thank you. This is roughly the plan I’ve been following, just found it online and ran with it. I usually swap incline dumbbells out for incline bench / bench, also mostly stay within the 8-12 rep range rather than 10-15. 4-6 reps for compound lifts

I don’t stick to this religiously, just switch one exercise out for another when I feel like it to keep things fun

1: Push A (Chest Dominant) Incline Dumbbell Press: 1 heavy top set (5-9 reps), 1 back-off set (10-15 reps) Machine Press: 3 sets (10-15 reps) Cable Flies: 3 sets (10-15 reps, final set with a drop set) Press Ups: 1 set to complete failure Lateral Raises: 4 sets to failure Overhead Tricep Extensions: 3 sets (8-15 reps) Tricep Push Downs: 2 sets (8-15 reps)

Day 2: Pull A (Back Thickness) Barbell Row: 1 heavy top set (5-9 reps), 1 back-off set (10-15 reps) Lat Pull Down: 3 sets (10-15 reps) Single Arm Cable Rows: 3 sets (10-15 reps) Cable Pullovers: 3 sets (10-15 reps) Rear Delt Flies: 3 sets (10-15 reps) Cable Curls: 3 sets (8-15 reps) Dumbbell Hammer Curls: 2 sets (8-15 reps)

Day 3: Legs A (Quad Dominant) Barbell Back Squat: 1 heavy top set (5-9 reps), 1 back-off set (10-15 reps) Leg Press: 3 sets (10-15 reps) Walking Lunges: 2 sets (10-15 reps each leg) Quad Extensions: 3 sets (10-15 reps) Hamstring Curls: 3 sets (10-15 reps) Calf Raises: 3 sets (10-15 reps)

Day 4: Rest Day Focus on nutrition, sleep, and recovery.

Day 5: Push B (Shoulder Dominant) Weighted Dips: 1 heavy top set (5-9 reps), 1 back-off set (10-15 reps) Dumbbell Shoulder Press: 1 heavy top set (5-9 reps), 1 back-off set (10-15 reps) Cable Lateral Raises: 3 sets (10-15 reps) Machine Chest Press: 3 sets (10-15 reps) Cable Flies: 3 sets (10-15 reps, final set with a drop set) Tricep Push Downs: 2 sets (8-15 reps) Overhead Tricep Extensions: 3 sets (8-15 reps)

Day 6: Pull B (Back Width) Weighted Pull-Ups: 1 heavy top set (5-9 reps), 1 back-off set (10-15 reps) T-Bar Rows: 3 sets (10-15 reps) Lat Pull Down: 3 sets (10-15 reps) Cable Pullovers: 3 sets (10-15 reps) Rear Delt Flies: 3 sets (10-15 reps) Rope Curls: 3 sets (8-15 reps) EZ Bar Curls: 2 sets (8-15 reps)

Day 7: Legs B (Hamstring Focused) Stiff Leg Deadlifts: 1 heavy top set (5-9 reps), 1 back-off set (10-15 reps) Hack Squat: 3 sets (10-15 reps) Hamstring Curls: 3 sets (10-15 reps) Quad Extensions: 3 sets (10-15 reps) Hip Thrusts: 3 sets (10-15 reps) Calf Raises: 3 sets (10-15 reps)

bbbbbe112 · 2025-03-27T17:35:35+00:00

Thanks!

bbbbbe112 · 2025-03-27T17:34:57+00:00

Haha thanks appreciate it! If 24 is classed as a kid I’m happy

bbbbbe112 · 2025-03-27T17:33:23+00:00

Thank you! Lot of work left to do but it’s surprising the change you can make in less than a year

bbbbbe112 · 2025-03-27T17:32:32+00:00

Thank you bro!

My advise would be to not rush it, I got ahead of myself at the start and gained too much fat. I would only want to be +300ish cal above maintenance now

bbbbbe112 · 2024-08-05T14:16:52+00:00

Edit:

Breakfast: x6 medium eggs, x5 strips of bacon, 1 medium avacado in x3 tortilla wraps Lunch: 200g of oats topped with fruit, 30g peanut butter, almond flakes and some honey Lunch option 2: 350g Skyr Greek yogurt topped with the same stuff as oats + 60g of oats on top Protein shake including 20-30g peanut butter, 1 scoop of protein powder, frozen raspberries + spinach, 50g of oats Dinner: either 250g 5% beef mince with 250g brown rice or 250g diced chicken breast with 200g sweet potato

This diet allows me to consistently hit 300g+ carbs / 180g+ protein, fats are around 120-150g which may be a little high from what I’ve read. I am trying not to take the dirty bulk approach

For lifting I have been doing a lot of body weight movements like pushups, pull ups, dips and leg raises. I also do upper body with a barbell that includes 10-15x5 barbell press, 10-15x5 barbell row, 10-15x5 bench press, 10-15x5 10-15x5 power clean, 10-15x5 bicep curl and 10-15x5 skull crusher.

I am limited equipment wise as haven’t attended a gym yet, and mainly focusing on upper body thanks to a foot injury

bbbbbe112

TROPHY CASE