Gym Progress

[hemaglowbin]

This first photo is from 2023. I was about 5’7 and chubby

I realized I was getting fat so I starvemaxxed. This is from early 2024. At this point, I had never touched a weight or played any sports in my life.

I started going to the gym later in that same year, 2024. I started to see quick beginner gains but never took it very seriously

Towards the end of 2025 is when I really started to take my fitness seriously. I am now 6’4, 198 lbs

If anyone has recommendations or tips, let me know. I am bulking right now (cope). I will probably stop around 205-210lbs and start cutting back down. Again, please let me know what you think and give me some tips to improve. Thank you

 

[Soter]

Learn to do the hardest variation of normal pullups, legs straight, core tight, slowly pulling up so the bar touches your chest or lower, go slow on the way down and go into a full dead hang, stay at the maximum stretch for a second and then pull again.

Work your way up to 3x10 and then do them weighted 3-5x5.

Learn perfect barbell OHP form and work your way up to at least 3 sets of 5 with 60kg. Your shoulders will explode.

These exercises are the highest ROI by far but the rest of the program matters as well. Make sure to hit both twice per week, ideally not on the same day so that they are the first thing you do when you are the freshest.


Ask AI to make a spreadsheet of your program and log every set you do while you rest. Try to improve on every exercise, on every set, compared to the previous session. After a week or two, you will have established your current weights and rate of progress. Feed it back to AI, and before the workout, ask AI to give you the minimum targets to hit for today's session. Keep it as your floor but if you are feeling good that day, try to push past it. You have no idea how much mental capacity this will free up when you don't have to think much about what you should do next set, you'll just have clear targets.



As for your progress, you've built a decent base, but that's just the beginning. Also, when you get closer to having a more impressive physique, I'd recommend growing your hair out again.

 

[magnus3773]

grow your hair again

 

[One Rep Max]

I’d like your post but then I read 6’4

 

[hemaglowbin]

Learn to do the hardest variation of normal pullups, legs straight, core tight, slowly pulling up so the bar touches your chest or lower, go slow on the way down and go into a full dead hang, stay at the maximum stretch for a second and then pull again.

Work your way up to 3x10 and then do them weighted 3-5x5.

Learn perfect barbell OHP form and work your way up to at least 3 sets of 5 with 60kg. Your shoulders will explode.

These exercises are the highest ROI by far but the rest of the program matters as well. Make sure to hit both twice per week, ideally not on the same day so that they are the first thing you do when you are the freshest.


Ask AI to make a spreadsheet of your program and log every set you do while you rest. Try to improve on every exercise, on every set, compared to the previous session. After a week or two, you will have established your current weights and rate of progress. Feed it back to AI, and before the workout, ask AI to give you the minimum targets to hit for today's session. Keep it as your floor but if you are feeling good that day, try to push past it. You have no idea how much mental capacity this will free up when you don't have to think much about what you should do next set, you'll just have clear targets.



As for your progress, you've built a decent base, but that's just the beginning. Also, when you get closer to having a more impressive physique, I'd recommend growing your hair out again.

You’re the best. Thank you so much

 

[hemaglowbin]

I’d like your post but then I read 6’4

what’s wrong with being tall

 

[hemaglowbin]

grow your hair again

unfortunately i cannot grow my hair out due to where i work

 

[combatingNorwooding]

This first photo is from 2023. I was about 5’7 and chubby
View attachment 4715160

I realized I was getting fat so I starvemaxxed. This is from early 2024. At this point, I had never touched a weight or played any sports in my life.


View attachment 4715164

I started going to the gym later in that same year, 2024. I started to see quick beginner gains but never took it very seriously

View attachment 4715172

Towards the end of 2025 is when I really started to take my fitness seriously. I am now 6’4, 198 lbsView attachment 4715176View attachment 4715178
If anyone has recommendations or tips, let me know. I am bulking right now (cope). I will probably stop around 205-210lbs and start cutting back down. Again, please let me know what you think and give me some tips to improve. Thank you

What’s your split, macros, calories?

Don’t bulk btw

 

[ArtisMagna28]

5'7 to 6'4 in 2 years is insane nigga. How old are you?

 

[jfllcellular]

This first photo is from 2023. I was about 5’7 and chubby
View attachment 4715160

I realized I was getting fat so I starvemaxxed. This is from early 2024. At this point, I had never touched a weight or played any sports in my life.


View attachment 4715164

I started going to the gym later in that same year, 2024. I started to see quick beginner gains but never took it very seriously

View attachment 4715172

Towards the end of 2025 is when I really started to take my fitness seriously. I am now 6’4, 198 lbsView attachment 4715176View attachment 4715178
If anyone has recommendations or tips, let me know. I am bulking right now (cope). I will probably stop around 205-210lbs and start cutting back down. Again, please let me know what you think and give me some tips to improve. Thank you

fuck you and your growth spurt nigga

 

[orbitro]

fuck you and your growth spurt nigga

A 6ft+ concentration camp needs to be implemented immediately

 

[hemaglowbin]

5'7 to 6'4 in 2 years is insane nigga. How old are you?

i am 19. i grew insanely fast

 

[hemaglowbin]

What’s your split, macros, calories?

Don’t bulk btw

i run a 4 day split. it’s probably not super optimal but it works and i have a lot of fun with it. day 1 is arms, day 2 is chest and shoulders, day 3 is back, day 4 is legs. then i have an active rest day where i usually run at least 3 miles and hit core. i keep it around 3200 calories. only macros i really pay much attention to are protein and fats. i always have atleast 200g protein and never any more than 100g fat

 

[bignigga]

This first photo is from 2023. I was about 5’7 and chubby
View attachment 4715160

I realized I was getting fat so I starvemaxxed. This is from early 2024. At this point, I had never touched a weight or played any sports in my life.


View attachment 4715164

I started going to the gym later in that same year, 2024. I started to see quick beginner gains but never took it very seriously

View attachment 4715172

Towards the end of 2025 is when I really started to take my fitness seriously. I am now 6’4, 198 lbsView attachment 4715176View attachment 4715178
If anyone has recommendations or tips, let me know. I am bulking right now (cope). I will probably stop around 205-210lbs and start cutting back down. Again, please let me know what you think and give me some tips to improve. Thank you

Continuing the bulk is retarded considering you're already around 20% bf

 

[combatingNorwooding]

run a 4 day split. it’s probably not super optimal but it works and i have a lot of fun with it. day 1 is arms, day 2 is chest and shoulders, day 3 is back, day 4 is legs.

So a bro split….
Worst split to exist, if you go 4 times a week just switch to upper lower.

only macros i really pay much attention to are protein and fats. i always have atleast 200g protein and never any more than 100g fat

Bro what are you doing, you don’t need so much protein and fat wtf. Leave room for carbs and you will see HOW MUCH more you’re progressing

 

[hemaglowbin]

.

 

[hemaglowbin]

Continuing the bulk is retarded considering you're already around 20% bf

so i should start cutting back down now?

 

[hemaglowbin]

So a bro split….
Worst split to exist, if you go 4 times a week just switch to upper lower.


Bro what are you doing, you don’t need so much protein and fat wtf. Leave room for carbs and you will see HOW MUCH more you’re progressing

okay, thank you. i will look more into it. i appreciate the advice

 

[bignigga]

so i should start cutting back down now?

Yeah, that's what happened to me too. I tried to bulk to an specific number and realised I was just getting fat and was looksminning my face... Cut and get to 12% (actual 12% not biased underestimation) then you can get back to slow bulking to reach your goal weight

 

[combatingNorwooding]

okay, thank you. i will look more into it. i appreciate the advice

You welcome

 

[Aryan Ogre]

Mirin' transformation

 

[TrueOgreGymcel]

Excellent arms genetics, great biceps with long insertions. You will look big in almost every shirt. Six foot four, there's nothing else to add you already won the game.