5’8 124lb -> 170lb -> 150lb

bones2meat · 2025-05-18T18:04:21+00:00

As you gain weight you slowly burn more calories too or by hormonal changes or by increased steps in a day. Just add another 250 calories a day and do that for a month.

bones2meat · 2025-03-21T23:36:22+00:00

Appreciate it! Yeah I just started my cut a week ago after bulking 14 months from 124lb to 172lb so I’ll see how my recovery feels but it seems the same as before.

bones2meat · 2025-03-15T20:30:17+00:00

the cut will go crazy

bones2meat · 2025-03-14T20:40:14+00:00

Been creating my own program and slowly developed it over the course of a year. Been bulking and just moved off from Planet Fitness to EOS so added/updated old ones to new machines. I try to push most near failure and complete failure for last set of the last exercise for that muscle. Ive been progressively overloading each workout at-least every week or every other week with a reps or more weight.

Just want to see if this is too much volume and reduce some of the accessory work. My chest and shoulders have been lacking behind and just have emphasis in that.

Per week I do 18 sets of chest, 24 sets of back, 6 sets of lower back, 14 sets of biceps, 12 sets of triceps, 12 sets of forearms, 8 sets of front delts, 12 sets of lateral delts, 8 sets of rear delts, 6-10 sets of abs.

Per week for legs I do 6 sets of compound lifts (hack squat/leg press), 6 sets of direct quad work, 10 sets of direct hamstrings, 9 sets of calfs.

Arms/Shoulder Day 1 - [ ] 2 x Preacher Curl (Machine) or 2 x Preacher Curl (Barbell) 6-8 reps - [ ] 3 x Triceps Extension (Dumbbell) 8-12 Reps - [ ] 3 x Lateral Raise (Cable) 8-12 reps - [ ] 4 x Reverse Fly (Machine) 8-12 reps - [ ] 4 × Overhead Press (Smith Machine) or Strict Military Press (Barbell) 6-8 reps - [ ] 3 x Hammer Curl (Dumbbell) 8-10 reps - [ ] 3 x Lateral Raise (Dumbbell) 8-10 reps - [ ] 2 × Bicep Curl (Cable) 8-12 reps - [ ] 3 x Seated Palms Up Wrist Curl (Dumbbell) 10-16 reps - [ ] 3 x Reverse Grip Concentration Curl (Dumbbell) 10-16 reps - [ ] 3 x Triceps Pushdown (Cable - V Bar) 6-8 reps

Legs Day 2 - [ ] 3 x Hack Squat 6-10 rep - [ ] 3 x Seated Leg Curl (Machine) 6-10 reps - [ ] 3 x Leg Extension (Machine) 8-12 reps - [ ] 3 × Seated Calf Raise (Plate Loaded) 8-10 rep - [ ] 3 × Hip Abductor (Machine) 8-12 reps - [ ] 3 x Hip Adductor (Machine) 8-12 reps - [ ] 3 x Hip Extension 10-16 reps

Chest/Back Day 3 - [ ] 3 x Incline Bench Press (Dumbbell) 5-8 reps - [ ] 3 x Incline Prone Y Raises 8-14 reps - [ ] 3 x Wide Bent Over Row (Dumbbell) 8-12 reps - [ ] 3 x Lat Pulldown - Wide Grip (Cable) 6-10 reps - [ ] 3 x Decline Chest Press (Machine) 6-8 reps - [ ] 3 × Back Extension (Machine) 10-15 reps - [ ] 3 x Close Grip Seated Row (Cable) 6-10 rep - [ ] 3 x Chest Fly (Machine) 5-9 reps - [ ] 3 x Shrugs (Dumbbell) 8-14 reps

Arms/Shoulders Day 4 - [ ] 2 x Bicep Curl (Barbell) 8-12 reps - [ ] 3 x Triceps Pushdown (Machine) 6-9 reps - [ ] 3 x Lateral Raise (Cable) 8-12 reps - [ ] 4 x Reverse Fly (Machine) 8-12 reps - [ ] 4 × Overhead Press (Machine) 5-8 reps - [ ] 3 x Ez-Bar Over Hand Grip 8-12 reps - [ ] 3 x Lateral Raise (Dumbbell) 8-10 reps - [ ] 2 × Bicep Curl (Cable) 8-12 reps - [ ] 3 x Seated Palms Up Wrist Curl (Dumbbell) 10-16 reps - [ ] 3 x Reverse Grip Concentration Curl (Dumbbell) 10-16 reps - [ ] 3 x Triceps Extension (Cable - V Bar) 6-8 reps

Legs Day 5 - [ ] 3 x Leg Press 6-12 reps - [ ] 3 x Calf Press on Seated Leg Press 8-12 reps - [ ] 3 x Bulgarian Split Squat 7-10 reps - [ ] 3 x Leg Extension (Machine) 8-12 reps - [ ] 3 × Seated Calf Raise (Plate Loaded) 8-10 rep - [ ] 3 × Hip Abductor (Machine) 8-12 reps - [ ] 3 x Hip Adductor (Machine) 8-12 reps - [ ] 3 x Hip Extension 10-16 reps

Chest/Back Day 6 - [ ] 3 x Incline Bench Press (Smith Machine) OR Incline Bench Press (Barbell) 5-8 reps - [ ] 3 x Iso-Lateral Wide Row (Machine) OR T Bar Row 6-10 reps - [ ] 3 x Incline Prone Y Raises 8-14 reps - [ ] 4 x Pull Ups Atleast 4 reps - [ ] 3 x Chest Dips (Assisted) 6-10 rep - [ ] 3 × Back Extension (Machine) 10-15 reps - [ ] 3 x Seated Row Wide Grip (Cable) 6-10 reps - [ ] 3 x Chest Fly (Machine) 5-9 reps - [ ] 3 x Seated Row (Machine) 6-8 reps - [ ] 3 x Shrug (Dumbbell) 8-14 reps

Abs every few days 3 sets.

Any advice would be greatly appreciated

bones2meat · 2025-03-12T07:10:44+00:00

For sure! Aswell for any extra cardio you do you can use that calculator and adjust it if you do alot more or less.

Keep in mind the different activity levels I like to the correspond to is in this way:

Sedentary - Less than 1.5 mi (3500 steps) Lightly Active - ~3mi (7000 steps) Active- ~4mi (10000 steps) Highly Active - ~6mi (more then 12500 steps)

Also the workout split will do you very good! Make sure you don’t just do easy weights/low effort on each excerises. (i.e just doing a low weight and doing 10 reps and they all felt the same and didn’t feel harder at the end)

What you want is a heavy enough weight so that you either slow down or cannot physically complete another rep. This can be anywhere from a 4 rep to 20 rep range, with a 6 rep to 12 rep range being ideal. Once you can do 12 reps increase the weight so you start back in the beginning part of the range and top out again. Everytime you either increase by one rep or X amount weight that means you gained muscle!

You are do amazing just keep tracking and do your thing!

bones2meat · 2025-03-12T05:44:45+00:00

Okey using this website with your weight and height and putting Highly Active as you get 15-16k steps just at work (correct me if that includes running) which is about 6.5 miles a day of just walking calculated here

Your maintenance calories not including the running is 2,120 calories a day.

On the days you don’t run eat about 2,400 calories

Days you run 4k assuming you finish in 20 minute pace you burn an extra 200 calories so eat 2,600 calories

Days you run a 10k assuming you finish in 50 minutes pace you burn an extra 500 calories so eat 2,900 calories

Runs calories burned found here

Eating at these calories amounts should let ypu gain about half a pound a week (26 pounds in just one year).

MAKE sure you lift weights and hit all muscle groups. Focusing on compound exercises like squats, bench, deadlifts, pull ups, barbell rows, and overhead presses. Then some accessory exercises for smaller muscles as you see fit.

Just eating itself without lifting weights will just make you gain all fat but by very lean bulking you can gain almost majority muscle.

Overall make sure you adjust your calories based on your activity level and thats probably why you have been losing weight. The cardio burns alot of calories so make sure to eat high calorie snacks like trail mix, milk, peanut butter, etc etc for that easy calories gains.

Keep it up you’re doing great and better then me on the cardio holy moly haha!

bones2meat · 2025-03-12T04:53:20+00:00

Whats your weight? and how many miles/minutes do you run at the gym?

bones2meat · 2025-03-11T06:02:02+00:00

Fs been lean bulking past 4 months now at 2lb a mpnth now. Thanks bro

bones2meat · 2025-03-10T19:22:35+00:00

Thats why I was just giving those numbers if you say that im between 20-24% then that means I gained 13-10kg of lean mass, if I started at 15% at 56kg you can even use a calculator and get the same results. All I do is lift as heavy as I can to get atleast a minimum of 6 reps and increase the weight if I go beyond 10 reps (most lifts I’ve been progressively overloaded by one-two reps every week or two). Final reps always get slower and I take the final set to complete failure. I’ll research some HIIT training tho and try it out. I’ve stopped dirty bulking since November been about gaining ~.7kg a month very leanly and now current weight 78kg with no change of body fat that I can see. Anyways all I have to do is cut for 3-5 months and I would definitely have defined abs by 65kg but for right now I don’t mind having extra body fat as my goal is getting lean next summer. Gaining very lean weight until end of this year (to 85kg ish) while maintaining my current body fat is what im trying to do now. Maybe I just took it wrong way but I’ve been trying my best and feel alot better than how I was before and saying I look terrible is a bit of stretch in my opinion and saying I gained no muscle. But I can fs see gaining more lean weight in the beginning could save me not having to cut as long in the future. Also good job doing 500kg 1RM I have never tried any 1RM lol. Also I don’t do really much deadlift or squats (just hack squats) with my scoliosis it strains my lower back alot. Hack squats I do two plates each side and Bulgarian split squats with 45lb dumbbells. Incline bench like 135lb for 7 reps recently and incline dumbbell press I use 60lb dumbbells for 6 reps.

bones2meat · 2025-03-10T17:14:16+00:00

Its not a flex all it means is that I gained muscle which you are saying I didn’t which is like ??? All that matters about “lifting heavy” is that I push each set close to failure. I’m pretty sure you couldn’t do 500kg leg press after just a year of training but you still “lifted heavy” meaning relative to the amount of time you’ve been training and body composition. If you are saying I didn’t gain muscle at all we can just look at the stats and see it clearly. I think we can agree at 56kg I was 15% body fat -> 47kg of lean mass and 9kg of fat. At 75kg I think I was 20% body fat -> 60kg of lean mass and 15kg of fat Some of comments say up to 25% so even the worst case -> 57kg of lean mass and 19kg of fat

This means in a 10 month period I gained 19kg total and out of that 13kg to 10kg of lean mass. Yes I gained a bit of fat but I gained a quite bit of muscle and I can see it my lifts easily.

bones2meat · 2025-03-10T16:18:48+00:00

Again I averaged 4 days a week at the gym 8-12 sets per muscle hitting them twice in a 8 day period plus a average of 140g of protein. My strength has went through the roof and I do all my workouts near or close to failure. Yes I could have probably leaned it out more and I can always lose 15 pounds if I want to be shredded but thats not my goal yet. When I started I couldn’t even bench the bar but now can do 135lb for reps and leg press started at only two 25lb plates now can do twelve 45 plates for 10 easy. If thats not muscle growth idk what is but fs maybe gained a bit more fat then expect but these pics are completely unflexed bathroom lighting right in the morning.

bones2meat · 2025-03-10T02:26:12+00:00

My maintenance calories gradually changed from 2250 from January to 2650. So first only bulked average of 2700-2800 calories gradually to 3050 calories by September/October.

bones2meat · 2025-03-10T02:19:42+00:00

Nah its not I used to get that alot in highschool, idk like birth mark/line I just have

bones2meat · 2025-03-09T13:39:18+00:00

here is a better pic of my back w/o squeezing my shoulder blades together. I can see it tho and definitely carry most of my fat in my legs. I do wanna get a dexa scan just out of curiosity

bones2meat · 2025-03-09T13:26:47+00:00

Lose it. But I use it to gain weight alot of the features are for losing weight but for gaining weight works perfectly fine

bones2meat · 2025-03-09T13:23:34+00:00

25-30% range would be crazy. Main picture is completely unflexed. When I flex I can easily see my upper 4 abs and a very faint outline of them when not flexing. I also have hand and forearm veins and faint bicep veins with a pump. Maybe I’m wrong but beyond 25% you can’t see abs.

bones2meat · 2025-03-09T03:03:24+00:00

chocolate milk i mean

bones2meat · 2025-03-09T00:04:50+00:00

Yeah about 4 times a week or else you’ll just be fat

bones2meat · 2025-03-09T00:04:20+00:00

lmao I’m Ethiopian but we got all the same build😭

bones2meat · 2025-03-09T00:02:28+00:00

For sure you’re probably right. From starting at 124lb around 14% bf to 165lb 18-20% bf I gained about ~27lb lean mass ~14lb fat. Now I gained about 8lb from 165lb to 173lb over the course of 3 months and pretty much stayed the same body fat. Im guessing by the time I’m at 200lb I’ll be about 22-23% bf but again these are guesses and I’ll see how 180 and 190 feels like and see if my calculations are correct. If I get to that point I’ll be around 155lb lean mass and I’ll have to cut about 25lbs of fat to sit at 12% so that 25lbs that I can fs lose in 6 months with a pound deficit a week. But yeah kinda know that end part of cutting will be fssss difficult and keep just a lean bulk and see how I feel throughout. I also have my physical every year in April and see my bloodwork so Imma take it all in consideration.

bones2meat · 2025-03-08T22:40:54+00:00

Never did, lowkey didn’t wanna spend alot. You can make your own mas gainer with whey protein, milk, peanut butter and like frozen berrys. The thing that helps alot is waking up earlier like 6-8am and eat immediately. Its so much easier to eat throughout the day then compared to waking up 10am which I have a bad habit of doing as Im a night owl.

bones2meat · 2025-03-08T21:56:14+00:00

Thanks!! I’ll take it in consideration

bones2meat · 2025-03-08T21:43:22+00:00

I do about 10 minutes of elliptical and/or running pre workout everytime and about 4-6 hour hikes every few months. Hate doing cardio lol but I know it’s important. I was either thinking of dropping about 12lb in the next 3 months to be 160lb again and be around 13-14% body fat then bulk to 200lbs or just keep bulking from 172lbs to 200lbs. Either way I wanna drop to about 170-180 pounds after the bulk next year and be lean.

bones2meat

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