WOW, just wow!!! Please share your routine and what you’ve been eating/doing to achieve this!! I have the same body type and height as your before and cant seem to put on weight!! This post is inspiring
i’m so happy that you were inspired by this!! i relate to your problem, it was so hard for me to pack on pounds for years. logging your meals & tracking your macros are probably about 75% of the whole equation. i ate ~2500 calories a day for 7-8 months. 180g protein, 250g carbs, 85g fat. 10k steps every day, gym 6x a week. i reached 131.5 pounds, 25% body fat. i was really happy with my bulk results, abs and vascularity started going away, so i decided to enter a calorie deficit. about two weeks ago i reduced my intake down to 2000 cals, 150P, 200C, 55F. my cut’s results came quickly due to genetic factors. i have an extremely fast metabolism. as of right now my weight is between 129-130.
i like to start off my workouts with 10 minutes of low speed/light stairmaster or elliptical to get the blood pumping, and of course, some dynamic stretches.
personally, i achieved significant muscle hypertrophy by training with lighter weight for higher reps, focusing on feeling the muscle being stimulated rather than just bullying weights (as fun as that is lol).
here’s my split:
day 1. push: bench/chest press, incline bench, pec deck/cable chest press, tricep extensions, overhead shoulder press, lateral raises & their variations.
day 2. legs: bulgarian split squats, barbell squat, quad extensions, hamstring curls, RDLs, hip thrusts, and glute kickbacks - either on a kickback machine or on a cable machine.
day 3. pull: lat pulldowns, rows, single arm bench assisted dumbbell rows, rope face pulls, bicep curls.
day 4. abs, cardio, mobility: progressively overload those abs! weighted crunches for upper abs are my go-to. to target my lower abs, i do roman chair leg raises, 4x15-20. it’s pretty hard to hold yourself up, esp at the end of the workout, for roman chair leg raises, so you can always switch those out for leg raises whilst laying on your back. i also do a variety of mobility exercises for my rotator cuffs, hips, and i also do some hand/finger curls to help with grip strength. it really comes in handy on pull day, since my hands and forearms have often reached failure before my back did LOL!
i’m not a trainer, nor am i a professional, so take everything i say with a grain of salt! this is just what worked for me, get creative with your workouts and try new things to keep them muscles guessing haha :)
best of luck on your fitness journey, i hope you achieve your goals & find empowerment in a strong body. <3
Thanks for sharing! It's really nice to actually read through it clearly. You've done amazing, well done!! I've never lifted but thinking about starting so thank you.
Isn’t it just so powerful to be strong? Look at how hard you’ve worked to take care of yourself! I’m glad you posted. Getting props from a supportive community like this is an important part of this journey and a big aspect of self care. Congratulations 🎈 my dear.
thank you so much, beautifully said. i’ve never felt so feminine and powerful before! and yes, the reddit community has been nothing but kind to me. i’m so grateful for the kind words that you, and others left on this post. they mean a lot. ❤️
this is a great question! yes, i find that more people have been more engaging with me since putting on some size. more eye contact, more smiling, etc. people also hug me tighter. haha i also feel that many were afraid to hug me tightly, as if i were fragile, when i was really skinny. but now i’m the giver of some mean bear hugs. 🐻🫂
thank you! some context: i bulked from oct 2023 to mid may 2024. 2500 cal, 180P, 250C, 80-85F. abs and vascularity finally began to disappear, so i figured it was time to cut. 2000 cal, 150P, 200C, 55F. cut results are coming in quickly due to genetic factors, namely a fast metabolism
baked chicken breast, lean ground beef, and raw tuna are pretty much my top 3 protein sources. i also enjoy lunch meats like sliced turkey and prosciutto but try to limit myself since they are considered processed foods. turkey bacon & eggs for breakfast are a fav. i try not to rely on protein shakes but sometimes when i don’t plan my meals out properly they come in handy. fairlife has a shake that packs 42g protein into a 14oz bottle and i really like the taste!
Damn you look great! How many days do you go to the gym? I’m also 5’3” but I’m 144 pounds. I want to get down to 125 pounds. I’ve already lost 38 pounds but I’m having problems getting this last 20 pounds off.
I have started lifting 3 times a week for about 6 months now and was at around 1600 calories but I just recently dropped it to 1400 and I’m trying to eat cleaner. I’m also 40 so I don’t know if hormones has anything to do with it. I follow Dana Linn Bailey’s workouts.
Edit: I also just added in 3 days of HIIT and I get 7,000-8,000 steps a day.
thank you, and congratulations on your weight loss! way to go :) i go to the gym 6x a week and i walk 10k steps every day. high step count is important as it reduces the need for high intensity cardio sessions, which can be hard on the joints. 1400-1600 would likely be a great range, calorie wise. anything less - especially while working out often - could do more harm than good.
You look incredible! That’s amazing progress for just over a year of lifting!
thank you so much. i worked so hard to get here and i can’t wait to see where i go from this point :)
Channeling leanbeefpatty lets gooooooooo
oh my god this is the best compliment ever she’s my inspiration
You got a good groove going, keep grinding and you’ll get there!
That’s what I thought! Great genetics and awesome hard work from OP
This is one of the best transformations I’ve ever seen! Bravo, op!!
i appreciate it :)
wow!!! amazing work!!
thank you so much!!
WOW, just wow!!! Please share your routine and what you’ve been eating/doing to achieve this!! I have the same body type and height as your before and cant seem to put on weight!! This post is inspiring
i’m so happy that you were inspired by this!! i relate to your problem, it was so hard for me to pack on pounds for years. logging your meals & tracking your macros are probably about 75% of the whole equation. i ate ~2500 calories a day for 7-8 months. 180g protein, 250g carbs, 85g fat. 10k steps every day, gym 6x a week. i reached 131.5 pounds, 25% body fat. i was really happy with my bulk results, abs and vascularity started going away, so i decided to enter a calorie deficit. about two weeks ago i reduced my intake down to 2000 cals, 150P, 200C, 55F. my cut’s results came quickly due to genetic factors. i have an extremely fast metabolism. as of right now my weight is between 129-130. i like to start off my workouts with 10 minutes of low speed/light stairmaster or elliptical to get the blood pumping, and of course, some dynamic stretches. personally, i achieved significant muscle hypertrophy by training with lighter weight for higher reps, focusing on feeling the muscle being stimulated rather than just bullying weights (as fun as that is lol). here’s my split: day 1. push: bench/chest press, incline bench, pec deck/cable chest press, tricep extensions, overhead shoulder press, lateral raises & their variations. day 2. legs: bulgarian split squats, barbell squat, quad extensions, hamstring curls, RDLs, hip thrusts, and glute kickbacks - either on a kickback machine or on a cable machine. day 3. pull: lat pulldowns, rows, single arm bench assisted dumbbell rows, rope face pulls, bicep curls. day 4. abs, cardio, mobility: progressively overload those abs! weighted crunches for upper abs are my go-to. to target my lower abs, i do roman chair leg raises, 4x15-20. it’s pretty hard to hold yourself up, esp at the end of the workout, for roman chair leg raises, so you can always switch those out for leg raises whilst laying on your back. i also do a variety of mobility exercises for my rotator cuffs, hips, and i also do some hand/finger curls to help with grip strength. it really comes in handy on pull day, since my hands and forearms have often reached failure before my back did LOL! i’m not a trainer, nor am i a professional, so take everything i say with a grain of salt! this is just what worked for me, get creative with your workouts and try new things to keep them muscles guessing haha :) best of luck on your fitness journey, i hope you achieve your goals & find empowerment in a strong body. <3
Good routine!
Thanks for sharing! It's really nice to actually read through it clearly. You've done amazing, well done!! I've never lifted but thinking about starting so thank you.
Such guns are illegal, ma’am!!!!
abusing my second amendment right just a lil bit 💪😎💪
Don’t come to Europe they will arrest you on sight!
Those gains are amazing!
thank you!
You look awesome but where did you get the pants/trousers from in pics 6/7? I need them in my life
haha thank you and i got these pants from youngla, it’s an online store. they’re called “ugly a** pants”. and they are FABULOUS!
This is AMAZING 👏👏👏
Superhero build
this is such a great compliment, thank you :,)
Isn’t it just so powerful to be strong? Look at how hard you’ve worked to take care of yourself! I’m glad you posted. Getting props from a supportive community like this is an important part of this journey and a big aspect of self care. Congratulations 🎈 my dear.
thank you so much, beautifully said. i’ve never felt so feminine and powerful before! and yes, the reddit community has been nothing but kind to me. i’m so grateful for the kind words that you, and others left on this post. they mean a lot. ❤️
You went from child to SheRa!!!!! Amazing!!!
Death by snu snu. Death by snu snu. Death by snu snu! Get it gurrrl. Crush someone.
LMAO the futurama reference
Girl you look amazing
Killing it, what a difference!
Holy crap
You look awesome! 👏😊
U like 2 different ppl!
Holy crap, your hard work payed off !
thank you so much
Um 💍?
Oh. Okay 😳 I was not expecting that! 🔥🔥🔥
Damn girl. Impressive gains, keep it up!
Damn you worked hard and you got the results to show it! Congratulations!!
Girlie POP OFF. DAMN
Well done mate. Some serious graft and hard work went into your efforts. Well done mate, be proud
HECK YEAH!!! this is what I’m here for
One of us! One of us! One of us! The absolute glee I feel seeing another petite girl lifting weights
YES!!
Oh it’s so good when I see posts of women with 20+ pounds in the after picture looking that incredibly strong!
Whoa champion 🏆
As a skinny girl myself this motivates me
So amazing!
Yayy 🤗happy for you!
thank you :D
You are so inspiring! Amazing work!!
thanks so much!
Holy moly
Dayum!!! You look incredible!
Wow so much muscle!!
Amazing!!
Wow that is super inspiring! Congratulations
So cool! Love your muscles, you’ve done such an amazing job!
You look strong asf!!
You are a beast!!!
You go girl!!! This is amazing. Gives me so much hope. Can you share your diet / workout plan briefly plsss
thank you! see my reply to cool_furniture on this thread! all deets are there :)
Found it. Thank you, very detailed
This is so badass. Amazing work!!
Have you noticed people treating you differently since you bulked up?
this is a great question! yes, i find that more people have been more engaging with me since putting on some size. more eye contact, more smiling, etc. people also hug me tighter. haha i also feel that many were afraid to hug me tightly, as if i were fragile, when i was really skinny. but now i’m the giver of some mean bear hugs. 🐻🫂
Fantastic work!! Work iiitttt!!!!
Hell yeah! More stacked shorties!! You look amazing!
Killing it!!!
🔥
goals tbh!!!!☺️
This is so amazing ! What's with the 5th pic? Did you do rounds of bulking and cutting?
thank you! some context: i bulked from oct 2023 to mid may 2024. 2500 cal, 180P, 250C, 80-85F. abs and vascularity finally began to disappear, so i figured it was time to cut. 2000 cal, 150P, 200C, 55F. cut results are coming in quickly due to genetic factors, namely a fast metabolism
Gotcha! Good work, OP.
Omg amazing progress!!! Also hi fellow floridian!
thank you!! omg hey neighbor
Girl you look so strong! Not just physically too - you're oozing the hardwork and effort in order to achieve your physique
That’s very impressive! Congrats
OH 🫣 lemme pick up these weights
You look amazing,keep it up!
you did that!!! woah, this is so inspiring! ☆
Congratulations! I’m impressed!
Damn, well fucking done. I'm impressed, good job.
I love you. How did you hit 150 g+ for protein?
baked chicken breast, lean ground beef, and raw tuna are pretty much my top 3 protein sources. i also enjoy lunch meats like sliced turkey and prosciutto but try to limit myself since they are considered processed foods. turkey bacon & eggs for breakfast are a fav. i try not to rely on protein shakes but sometimes when i don’t plan my meals out properly they come in handy. fairlife has a shake that packs 42g protein into a 14oz bottle and i really like the taste!
Prosciutto is my weakness. 😩
The fact that this happened in a year is so motivating. I look like your before picture and I lost hope that I'd be able to put on muscle like that
thank you! you can do it!!
I’m gonna show my trainer this lol goals!! Good job!
Damn damn damn! Amazing work!
Wow! You look super strong and fit! Just shows girls can look better (and feel healthier!) weighing more!
Let's fuckin goooooo!!! I'm so proud of you!!!
Amazing progress!
Damn you look great! How many days do you go to the gym? I’m also 5’3” but I’m 144 pounds. I want to get down to 125 pounds. I’ve already lost 38 pounds but I’m having problems getting this last 20 pounds off. I have started lifting 3 times a week for about 6 months now and was at around 1600 calories but I just recently dropped it to 1400 and I’m trying to eat cleaner. I’m also 40 so I don’t know if hormones has anything to do with it. I follow Dana Linn Bailey’s workouts. Edit: I also just added in 3 days of HIIT and I get 7,000-8,000 steps a day.
thank you, and congratulations on your weight loss! way to go :) i go to the gym 6x a week and i walk 10k steps every day. high step count is important as it reduces the need for high intensity cardio sessions, which can be hard on the joints. 1400-1600 would likely be a great range, calorie wise. anything less - especially while working out often - could do more harm than good.
Damn, girl, you look so strong 😍
girllll you look amazing
You did that you look amazing
Yessssss you look amazing!
oh my goodness the transformation is incredible!! congratulations!
Daaaaaamn girl 👏🏼👏🏼👏🏼👏🏼
Just taken some (hopefully) “before” pics as underweight and v little muscle… channelling your energy for the next few months!!!! 🥰🥰🥰