Hey everyone, just signed up for the forum and wanted to make a post of my transformation and wanted some input on my growth and weak points. I don’t mind the harsh truth so lmk what I need to work on.
Background information
I’m 16 I’ve been at the gym 6 months or so. The reason I started going to the gym may sound corny and cliche but it was because of a harsh breakup and in simple terms I was played. Ever since I hit the gym I have felt more at ease with myself though I don’t feel confident with my physique and I want to use this forum as a way to change that so thank you to any uplifting words and advice you put
Diet
I was 165cm and 42kg and I found my maintenance 2000 calories using a calorie calculator. I found clean eating was very hard for me may sound immature idk but for the first 4 months id say it was pure junk food from maccas to kfc i ate everything I could while stil tracking everything making sure I hit above 2000 at least, though a mistake I made was not tracking macros which was very foolish of me. from reading more into studies and listening to vids I found that calories needed for good muscle and weight gain overall is 150-300kcals over maintenance (please lmk if I read wrong or not) so far the past month or 2 I’ve just been eating the cleanest I can along with my mums cooking I find it to be hard as I only usually get 150-200 a week from maccas I would work more to buy cleaner foods but my studies do come first and I find it hard to fit in school, studying, work and the gym. I’m now 52kg eating around 2600kcal, though lately with year 12 around the corner I have been hate to say it skipping meals every now and then.
Timeline
Start of march
42kg
All time low just got sad news found out I was played.
Squat 45kg for 1
Bench 30kg for 1
I went with a mate for my first time and just did what he did and tried out squat and bench. Needed to be helped for a 30kg bench pretty embarrassing to say the least.
End of march
42kg
Squat had stayed the same
Though I was able to increase my bench to 40kg I was pretty happy with myself.
April
43kg at the end of the month
April was one of the best months out of the year for me personally due to school and gym. I found that a split that worked for me was ppl x Arnold( but I did back with triceps and vice versa) though it was a lot of days I liked the amount of days I got to get out the house and just enjoy a workout after school.
Squat shot up to 80kg
Bench only got a measly 2.5kg increase though wasn’t too stoked about that though I found many exercises I enjoyed instead.
May
I was 45kg at the end of the month
I found myself loving pull days I was doing
60kg wide grip lat pull downs for 8
And 26kg tricep extensions for 8
And I found myself dreading chest days as from what you can expect chest and biceps were very weak.
Bench was still at 42.5kg for 1
Squat 85kg for 1
June and July
I was 46kg at the end of the month
I put these two months together as they were the same for me as I plateaued in a lot of my exercises besides my back exercises and I was struggling with making my calorie goals
Bench went up to 45kg for 1 but stayed at 45 for the majority of these two months and squat was still at 85kg for 1.
Lat pull downs went to 65kg for 6
As you could probably tell I like to train in a very science based manner.
August
46kg at the end of the month
August was a eye opener for me as I realised just how important macros are, I was getting 80g of protein minimum though on average I was eating excess of 70g of fat which could be better used for more carbs or protein, I also had to up my calorie intake and improve sleep 7 hours was not doing it for me as I’m still a teen.
All lifts stayed the same and I had ditched the bench I lost all hope in it.
September
I was 49kg at the end of the month
i was finally understanding things better nutrition and post workout behaviours I was also focusing up on my technique with my exercises like with my lat pull downs keep a strict position and little to no swinging. Incline dumbbell press not flaring my elbows out excessively things like that.
October
Mid October I was finally able to hit 50kg sounds light I know but I was still one of the biggest highlights of 2025 for me.
And a exercise with big improvement was definitely my squatting patterns my squat is now 95kg and same as my hack squat overall good month I think
November
51kg at the end of the month I moved my lat pull downs up to 80kg for 5 and tricep extensions to 36.25kg for 6
overall pretty chill month not too much improvements but I did see those improvements and my biceps were finally popping a bit.
Now December, honestly December is looking great this morning I was 53kg and yesterday i was doing my lat pull downs for 80kg for 5 still :/ though I’m noticing improvements in my side delts now im able to 7.5kg cable lateral raises for 12 each side and I decided to give the bench a go and what happens I hit 60kg for 6 and 62.5kg for 1 I was so proud when that bar went up I just couldn’t believe it may not sound so impressive but wow I finally benched a plate so happy nearing the end of the year aswell.
Picture with line across eyes was from march and other pics were from last week I don’t have much pics across the whole transformation should have definitely taken more but I was able to save up for a new phone so definitely will be taking more.
Thank you to all who take their time to read even a bit of my post and even give advice and input all will be appreciated and I hope to chat to everyone and stay on this forum to share my journey thank you again
.
Background information
I’m 16 I’ve been at the gym 6 months or so. The reason I started going to the gym may sound corny and cliche but it was because of a harsh breakup and in simple terms I was played. Ever since I hit the gym I have felt more at ease with myself though I don’t feel confident with my physique and I want to use this forum as a way to change that so thank you to any uplifting words and advice you put
Diet
I was 165cm and 42kg and I found my maintenance 2000 calories using a calorie calculator. I found clean eating was very hard for me may sound immature idk but for the first 4 months id say it was pure junk food from maccas to kfc i ate everything I could while stil tracking everything making sure I hit above 2000 at least, though a mistake I made was not tracking macros which was very foolish of me. from reading more into studies and listening to vids I found that calories needed for good muscle and weight gain overall is 150-300kcals over maintenance (please lmk if I read wrong or not) so far the past month or 2 I’ve just been eating the cleanest I can along with my mums cooking I find it to be hard as I only usually get 150-200 a week from maccas I would work more to buy cleaner foods but my studies do come first and I find it hard to fit in school, studying, work and the gym. I’m now 52kg eating around 2600kcal, though lately with year 12 around the corner I have been hate to say it skipping meals every now and then.
Timeline
Start of march
42kg
All time low just got sad news found out I was played.
Squat 45kg for 1
Bench 30kg for 1
I went with a mate for my first time and just did what he did and tried out squat and bench. Needed to be helped for a 30kg bench pretty embarrassing to say the least.
End of march
42kg
Squat had stayed the same
Though I was able to increase my bench to 40kg I was pretty happy with myself.
April
43kg at the end of the month
April was one of the best months out of the year for me personally due to school and gym. I found that a split that worked for me was ppl x Arnold( but I did back with triceps and vice versa) though it was a lot of days I liked the amount of days I got to get out the house and just enjoy a workout after school.
Squat shot up to 80kg
Bench only got a measly 2.5kg increase though wasn’t too stoked about that though I found many exercises I enjoyed instead.
May
I was 45kg at the end of the month
I found myself loving pull days I was doing
60kg wide grip lat pull downs for 8
And 26kg tricep extensions for 8
And I found myself dreading chest days as from what you can expect chest and biceps were very weak.
Bench was still at 42.5kg for 1
Squat 85kg for 1
June and July
I was 46kg at the end of the month
I put these two months together as they were the same for me as I plateaued in a lot of my exercises besides my back exercises and I was struggling with making my calorie goals
Bench went up to 45kg for 1 but stayed at 45 for the majority of these two months and squat was still at 85kg for 1.
Lat pull downs went to 65kg for 6
As you could probably tell I like to train in a very science based manner.
August
46kg at the end of the month
August was a eye opener for me as I realised just how important macros are, I was getting 80g of protein minimum though on average I was eating excess of 70g of fat which could be better used for more carbs or protein, I also had to up my calorie intake and improve sleep 7 hours was not doing it for me as I’m still a teen.
All lifts stayed the same and I had ditched the bench I lost all hope in it.
September
I was 49kg at the end of the month
i was finally understanding things better nutrition and post workout behaviours I was also focusing up on my technique with my exercises like with my lat pull downs keep a strict position and little to no swinging. Incline dumbbell press not flaring my elbows out excessively things like that.
October
Mid October I was finally able to hit 50kg sounds light I know but I was still one of the biggest highlights of 2025 for me.
And a exercise with big improvement was definitely my squatting patterns my squat is now 95kg and same as my hack squat overall good month I think
November
51kg at the end of the month I moved my lat pull downs up to 80kg for 5 and tricep extensions to 36.25kg for 6
overall pretty chill month not too much improvements but I did see those improvements and my biceps were finally popping a bit.
Now December, honestly December is looking great this morning I was 53kg and yesterday i was doing my lat pull downs for 80kg for 5 still :/ though I’m noticing improvements in my side delts now im able to 7.5kg cable lateral raises for 12 each side and I decided to give the bench a go and what happens I hit 60kg for 6 and 62.5kg for 1 I was so proud when that bar went up I just couldn’t believe it may not sound so impressive but wow I finally benched a plate so happy nearing the end of the year aswell.
Picture with line across eyes was from march and other pics were from last week I don’t have much pics across the whole transformation should have definitely taken more but I was able to save up for a new phone so definitely will be taking more.
Thank you to all who take their time to read even a bit of my post and even give advice and input all will be appreciated and I hope to chat to everyone and stay on this forum to share my journey thank you again
.
