How Gaining 15 Pounds of Muscle Changes Your Physique (Realistic Advice)

[@MarioTomicOfficial]

If your goal is to get a lean, healthy, and athletic physique, here’s what gaining 15 lbs of muscle will do to your physique. In this video, I explain why that's the case.! Enjoy! -Mario PS. Afterward, also check out this video where I cover how to get ahead of 90% of people in the gym kzbin.info/www/bejne/nF6wpKumodKZqJI

[@tjf7101]

15 pounds is a LOT of muscle

[@Frag1ty]

depends if you also train your legs

[@moonlitegram]

@@Frag1ty If we're talking about natural body building, its substantial regardless. Most men are only going to build between 20-40 lbs of muscle before reaching their genetic limits. And for women, that's even lower at 12-24lbs. So even just limiting it to men, you're still talking about 40-75% of the total amount of muscle they'll build over decades of natural training. That's a significant amount of muscle.

[@electricant55]

​@@moonlitegramThat's because natural bodybuilders can't build a lot of muscle to begin with. Even if you fully max out your genetic potential you're not gonna look that impressive in clothes unless you put on a lot of fat

[@moonlitegram]

@@electricant55Eh, depends on your perspective. And for me, that's hard disagree. A natural lifter that has obviously been focused and dedicated to their goals for years or decades is impressive.

[@Kaaure]

This should motivate everyone to start lifting. It only takes a few years to get a healthy muscular physique, and those years will fly by anyways. Its a nobrainer if you ask me.

[@MarioTomicOfficial]

Well said!

[@overheardtalk]

not to mention that if someone is focused and efficient they can get in and out of the gym in 30-45 minutes. twice per week that is barely 90 minutes of effort.

[@bassdojo]

I started at 50 to weight lift. 5 yrs later, I'm in the best shape of my life. Hard work and changing my diet have become a way of life. Moreover, I travel all over the world and make working out a priority before sightseeing and entertainment.

[@krausewitz6786]

Put another way: unless you're planning on dying in the next 5 years....why not train? Five years from now you'll be VERY glad you did!

[@juanjosesegura4585]

Mario, thanks for taking the time of using both English/American and the international metric system too. Thanks for the effort.

[@MarioTomicOfficial]

Glad it was helpful!

[@omzal-sudani8878]

​@MarioTomicOfficial Yeah thanks a lot sir, the conversions really aided in making you content accessible!

[@blakemogus6145]

The Croatian sensation

[@MarioTomicOfficial]

Appreciate it!

[@come.tothinkoffit]

If only all fitness channels were as transparent as yours. Love your factual, honest approach.

[@MarioTomicOfficial]

I appreciate that!

[@InappropriateShorts]

nah just take ‘vitamin S’

[@darrenkirschman9832]

I love this guy! Straightforward, no nonsense info

[@mojo6385]

I love your videos. Way more relatable that most fitness people, but still setting some good long term goals that I feel like I could accomplish with enough work and dedication. Thanks for what you do!

[@MarioTomicOfficial]

Thank you!

[@MA-gg6ql]

​@@MarioTomicOfficialHey Mario , how long would you say it takes to build thoses first 15-20 lbs ( everything done decently)? Take care

[@edge3220]

I've been mentally struggling with a lot of things recently. I can honestly say this video cut right through it. I definitely needed to hear this, and I believe you're 100% correct.

[@FerintoshFarmsPhotography]

I'm a year in, and I feel huuuuuge compared to how I used to and defiantly get noticed more by just everyone. Constantly like flexing my muscles and touching myself lol.

[@MarioTomicOfficial]

Awesome work!

[@theavglifter]

How dare they be defiant to such a muscle-bound specimen!

[@jarrod1687]

Lmao dude, I get what you're saying

[@Donut-jm6by]

@@theavglifterdid you read his comment lol no one’s being defiant

[@theavglifter]

@@Donut-jm6by It was tongue in cheek. Perhaps you should read the original comment again.

[@NM-hq1io]

I’m trying to gain 0.5KG max per week now as per your direction Mario - was bulking too fast before & it was unsustainable, felt miserable for not being to keep up & body felt finished. Thanks for preaching the sensible way of doing things

[@Vlad-bs1js]

I envy you. I’m happy if I manage to gain 100g per week. Granted, I’m very active and have 98% whole foods diet which makes it rather hard to be on a surplus. I could be constantly eating but I think that’s an unhealthy habit. On top of that, ny digestive system isn’t very happy when I overeat

[@josemorenofs6966]

giving the gold nuggets that most fitness influencers dont mention, good work

[@MarioTomicOfficial]

Appreciate it!

[@Thermopylae2007]

I began my first bulk two years ago at 49 years and can happily say that it validates this video. My arms grew by 3" (most of that in the first six months) and with a bit of extra work afterwards, I was able to start building my chest, which was slow to improve for reasons that are well understood. I'll begin cutting to slowly get down to 15% later this summer to see what it looks like and will try at least one more bulk this autumn/winter to work on a few areas. The main thing is the sense of agency that's gained in the first several months of seeing real changes, even if it takes longer to get to the state where one is satisfied and can shift to a sustainable, long term maintenance plan.

[@Chebab-Chebab]

We're the same age. I do a bit of weights, a bit of cardio, a bit of calisthenics, a lot of beer.

[@DopeMazz]

ive been watching over 6-7 years now it makes sense after all the mistakes love you bro

[@bartandro]

Mario we haven't seen your training for a while, would be interesting to see how you're making progress at the advanced stage. Good vid btw will show it to newbies!

[@amazingcanada3440]

This guy makes a lot of sense … honest opinions .. great content Mario .. keep it up ❤

[@kingjasko]

Thing is, a lot of advice on this channel doesnt only hold true for fitness, but also other areas of life, hvala ti, Mario! Poz iz slovenije, susjedi!

[@nunuabiznus]

I basically just went through the skinny fat transformation you described. Went from 163 5'11" at an estimated 25% bulked up to 186 (estimated 20%) over 5 months while losing 2" around the waist (had an accidental mini cut in the middle) and have since intentionally cut to 166 at estimated 15% over the past couple of months. I'm very happy with the results and think I look great but it took a few lifestyle changes, consistency in the gym, and being intentional about my food choices. I do want to gain another 15-20lbs of muscle but I'm not in a rush and am happy to comfortably work towards a more powerful, lean build while prioritizeing healthy living.

[@robertsmentkowski312]

Excellent discipline & realistic goals

[@nunuabiznus]

@@robertsmentkowski312 I got DEXA'd shortly after this post and was actually 9% body fat. You can likely take 4-6% bodyfat off all my cited numbers and it's closer to where I was really at. Reasonable goals with consistentcy, hard work, and disciplin, it can happen. I got busy this summer and have probably put on 5-10lbs of fat and lost 5 lbs of muscle since this post but that's to be expected when I've stopped exercising and eating like I was. I'm getting back to what I was doing before and can hopefully get on track towards my goals, but that won't happen unless I put in the work.

[@adisonklein3385]

Your bf estimates seem off. It nearly impossible that you put on 30lb of lean body mass in the first 5 months. Although after your cut for a little while 10lb lean gain over 6+ months as a beginner is solid especially while overall losing fat after the cut. Just keep in mind that even that rate will slow. You probably did a bit too dirty on your bulk. I would suggest only doing for a slight increase in maintenance. 200 excess calories per day is about all your body needs to optimize a bulk. For what my opinion is worth try to keep your bulk to 10lb gained max then go for a cut to remove the fat gained and repeat.

[@nunuabiznus]

@@adisonklein3385you are right about the BF% being off. I since got DEXA'd and asked people where they thought I was at at different points. the first weight was taken after having food poisoning, so it was kinda stupid for me to use it as my starting point. I was probably closer to 22-24% at the start and 165-170lbs was probably where I was at before the food poisoning and resulting dehydration. When I got DEXA'd it was 8-9 months after I started training and I was 169.5 and 9% bodyfat.

[@taib]

Cutting straight to the point content 💪 Absolute relate to this. I was there once upon a time

[@MarioTomicOfficial]

Cheers!

[@IOSARBX]

Mario Tomic, This video is fantastic! I liked it a lot!

[@MarioTomicOfficial]

Thank you!

[@labanatersand]

Great perspective!

[@MarioTomicOfficial]

Thanks!

[@freedomfighter5674]

Mario spits out straight facts no bull 🫡

[@geno5169]

Thank you Mario for your support! You reaching out to help us guy’s like me

[@jonfreelove]

Definitely 15 pounds of muscle in the right areas can add so much to a physique

[@eag7agt664]

Thank you Mario ! Been watching your channel for a while now and always get great insight whether it’s for physical or mental health. Keep it up 👍🏻

[@MarioTomicOfficial]

Thank you!

[@AtomicFitJourney]

What a timing! On my first bulk after weight loss. I have always been confused about how long will this take. 2 kg gained. 5 more to go. Hopefully I do end up looking as you said at ~7 kgs.

[@MarioTomicOfficial]

Great job!

[@footylad21]

An amazing video thank you Mario. There are so many complicated videos out there with so much "science" - in your experience if you are skinny fat would you cut or bulk first? Thanks

[@xjet]

You nailed it!

[@jamessullivan1227]

First off you look great. Congrats on the hard work and dedication. That said your 2014 to 2024 pictures looks so similar in looks like you plateau'd.

[@MarioTomicOfficial]

It's similar on that photo, that's why I shared it. Having said that, on my best day in 2014 / 2015 I don't look as good as on my worst day in 2024. :) That's because I've gained a very significant amount of lean muscle and strength. My PRs from back then wouldn't even serve as a warm-up today. As a natural, the rate of progress for most people will be slower after the first 4-5 years of serious lifting.

[@whatonearthamito]

SO simple, SO true

[@MarioTomicOfficial]

Cheers!

[@Darknight526]

Thank you for this video Mario!

[@elliotrogers7118]

Thanks for doing the real life examples. I am Joe.

[@jakubvantroba]

For me I need to train every day so my mind is constantly in the state of "eating good" and to compensate for me being a glutton. If I don't train or too little, I just eat and get super fat. Great video.

[@joshbennett5119]

Solid advice! 👍🏻

[@MarioTomicOfficial]

Glad it was helpful!

[@Gustavo20780]

What would you advise to someone who started at 55kg with 177cm tall, that reached 70kg with 20%bf and some years of lifting experience? These "standardizations" of height and weight seem quite generalist.

[@dondomingo6578]

Smart, smart video!

[@MarioTomicOfficial]

Thank you!

[@davidneal6920]

Good info thanks

[@MarioTomicOfficial]

Glad it was helpful!

[@FavstaRGaming]

Great content Mario. Any tips for older guys which have way more trouble with putting on muscle? I’m 55 years old, 6’2” tall, weight 190lbs. Try my best lifting 3x per week with good form and it’s almost impossible to achieve progressive overload, stuck at same level for all lifts.

[@anthonypena6068]

I don't know your exact routine, but here's some general advice: If you can't move to a heavier weight yet, try adding a few more reps to your sets with the same weight. Then, once that becomes easier, try moving to a higher weight. Really and truly focus on proper form, and go slow on the eccentric. It's better to go slow with lighter weights, than to lift "heavy" but move faster and use momentum instead of slow and controlled technique. Hope this helps sir.

[@marko-182]

Try full body 3x a week

[@legopadawanlearner8390]

Great content! Thanks for being a reasonable human being and fitness influencer?

[@anastasiosjohn3307]

Agree, newbie gains and a 10-15% body fat is 90% of the way there.

[@Carloss86py]

Thanks for this video.

[@MarioTomicOfficial]

Glad you enjoyed it!

[@overheardtalk]

hey mario, great content as always! question for you that I think is pretty important to this topic but often avoided because of its complexity. lets say a person starts at 150 lbs. And they are trying to gain this 15 lbs of muscle. At what scale weight can they be sure they've gained it? Between the fat gain AND the extra water and glycogen that comes with each lb of added muscle it seems that, realistically, they will have to get to something like 175 or even 180 to be really sure they've gained that 15 lbs of muscle. a 10 lb cut takes them to 170, 20 lbs over what they started with, not 15. water/glycogen may play even a larger role. but the issue is rarely discussed.

[@NightFlight1973]

Phaw. If I could maintain consistency and put I more than say 1 or 2 lbs of muscle at 50yrs old I’d already start to be happy. It’s tough to stay on track. I think I’ve only managed to stay on track for 1 month at a time.

[@rafapaszczyk4916]

I'm a simple man, I see Mario's new video, I click like.

[@nournarnour1775]

Hi great video but I had a quick question i am at 20% body fat and dont know what to do i used to be at 44 % and my muscle mass isn’t that much should i cut or lean bulk

[@amazingcanada3440]

@MarioTomicOfficial , I am 36 (male)Currently weigh 228 pounds and lean mass 144lbs , i want keep the muscles or build and just lose fat and my target goal weight would be 177lbs .. what should i do ? should keep losing fat or build muscle . I am training after 3 years (total previous body building experience 2 years ) ?? i was 245lbs 12 weeks ago but losing fat . I am doing weight lifting for 5 days and do 10000 steps 5-6 days . ANY SUGGESTIONS WOULD BE APPREICIATED . Thanks ❤️

[@naturelife418]

im 44, been working out for around 5 years, 90kg, started at 70kg, gonna cut and see how it looks....

[@keemoify]

Whats your height? (Honest) 😊

[@Norppa46]

What about losing weight and muscle but not gaining fat? I used to train more at the gym 5 years ago and my weight was 65kg as 177cm tall. Now I weight 58kg since I competed a few years in running but due to injuries I decided to stop and start to build muscle back. How should I proceed in this case?

[@JrPinguoin]

I won 6.6 ponds of muscles and lost 13 pounds of fat in one year. I can tell you it's already a game changer

[@youtoobe556]

Lol I like how you said you won muscle 😂 feels like the right way to phrase it after putting in all that hard work.

[@luisbauer78]

Where you gain those 15 pounds matters a lot, if 10 pounds of those are on your legs, you won't look crazy, whereas if you are slightly upper body dominant and that the upper body is relatively balanced you will look fantastic

[@WoundedSnake]

So we should lose first then gain right? For example lose 5% fat then gain 1kg of muscle mass sounds good?

[@itaikaufman2986]

For the average person I would say its correct but I guess I am a bit of an outlier in a negative way, I started skinny fat and I weighed 66 kg and I am 183 cm tall, after my first months of working out changes were noticeable but I was still skinny, now eventually after 3+ years of proper training I got to 79-80 kg with a little bit more body fat compared to when I weighed 66 kg. The thing is becuase of my structure I still look lanky even though I got to 15 inch arms (they are super long for my height), I do have pretty good shoulders back and lower chest but its nothing special or crazy, even though I look significantly different now compared to the past most people didn't even thought I am lifting weights, and just a few mentioned that I have broad shoulders or that I look big, but to be honest in order to really look like I lift I guess ill need to gain at least another 6-7 kg of muscle.

[@jamesrussell5952]

“Vitamin S!!!” I like that lol

[@kennym-mb3ll]

Thank you!

[@eag7agt664]

Would like to know where I can purchase Adidas T’s like that. Can’t locate in USA. Maybe it’s only in Europe?

[@victoronline5840]

I'm 1m79 and weigh 69kg while quite lean. I'm not too far off your "before picture". I hit the gym 3x a week. How would you recommend I work my way to the "after" photo? Bulk 10kg in one go and then drop 3 ? Bulk 7 over a longer period? Would love an idea of the plan to follow with a realistic timeline.

[@MrRichgounder1969]

Started lifting 10 months ago , I’m 55 and 5,11 165 pounds. I would say skinny fat body but have some definition after 10 months of lifting every other day consistently. But I’m not seeing the gains I should probably have. Been eating protein and have tried intermittent fasting for my stomach but it’s getting discouraging. No one has even noticed or mentioned that I look different. I lift to failure but the results just are not showing.

[@adamlimbach6756]

When you reference BF%, do you rely upon a caliper style test or say a DEXA scan…they are usually different by 5% with the DEXA higher. Thx!

[@MarioTomicOfficial]

I prefer a DEXA for estimating the body fat percentage

[@Manas-ip6xo]

Swimming vs walking which is better during fatloss? Also considering muscle retention!

[@supermcy1]

Hi Mario thank you for the video! Your content is great. Question: how can I find my body fat percentage? When I measure with the navy method, I get 22%. When I measure with my scale in ‘athlete’ mode I get 24% and when I measure with my scale in ‘normal’ mode I get 32%. Not that it matters too much but it would be nice to kind of understand what the journey will be for me. I’m 178 cm and 88 kg. I lost weight from 106 kg to 88 kg while going to the gym. Thank you!

[@florianeisele9945]

My scale is showing only crap, seems to be mostly proportional calculating based on weight. Navy method seems to be pretty solid for me compared to reference values.

[@Anonymous-st1vk]

Dexa is best, though even that has about 1-3% error. Everything else is just wild. Best advice is to use only one type of measurement that is consistent, so even if you are off by wild margins, you are at least consistent. A general rule of thumb that applies to majority of people is that if you can see some semblance of abs, you are around 14-16%, and if you can clearly see abs, you are probably around 10-13%, though if you are 10, you'll just know.

[@rafapaszczyk4916]

Hey Mario can you clarify one thing from the video? You say even though I have high BF% I can put on muscle, improve BF% and look much better. I'm currently at 21% and have a lot of fat around my waist. Even if I put on a lot of muscle, while I would definitely look much better, the fat would still be there, looking bad. So correct me if I'm wrong, but I think in this case just putting on muscle is not enough, even if BF% improves, the physique won't look good unless the fat is burnt.

[@Erzkreutz]

literally the pareto principle.

[@runningbaum9430]

Question is, how long does it take on average to build 10 lbs. of muscle.

[@seancarlyle1449]

Hi guys I'm looking for some help, I have been following a diet (1400/1500 5:02 calories) for 8 weeks now. For reference I started at 250lbs and am currently 221lbs. I have been consistently losing weight up until now. over the past 7-14 days my weight has been creeping back up and I do not understand why. My calories are counted accurately (I always build in a margin for error) I am walking regularly and resistance training 4 times per week. At first I assumed maybe I was holding onto extra water but the scale is consistently reading higher, I am trying not to panic but it's also becoming stressful and I know that if it continues I will struggle mentally to maintain motivation. Does anyone have any suggestions as to why this may be happening or recommendations as to how I get back on track?

[@edricjordan7093]

What is your opinion on hitting yhe muscle 2x a week being more optimal than a typical bro split?

[@winningwehttam2021]

is it a reasonable goal for me rn i’m 6’4 181 basketball player and like 10-11% bf and gonna be a senior in hs and never bulked to aim to be around 205-210 for a year long gaining phase?

[@junky802]

Though you where Alex Leonidas for a sec

[@EVanDoren]

Look up photos of Simon Fourcade (former world level biathlete). He was at the time 66kg at 173 cm, BMI 22. This means, he was just 8 pounds above an average guy. I don't think you need 15 pounds.

[@MarioTomicOfficial]

Interesting! Thanks for sharing

[@mikafoxx2717]

Yeah but for athletes, being light means you have to do less work to move the same ammount, so being lighter overall for your weight helps. He was probably quite lean and mostly muscular

[@butcho7492]

Clicking the "like" button adds 1% of muscle and cuts 1% of fat per year.

[@MarioTomicOfficial]

That's true!

[@Moorb0y52]

4:50 You said "only 2 proper cuts and lean bulks" - what does that mean?

[@extra_preparation6614]

A cut is when you reduce calorie intake to get rid of extra fat whilst maintaining muscle mass. A bulk is an increase in calories to build muscle mass. Make sure it's a clean bulk more protein and veggies. Muscle can only be gained with extra calories than your maintenancee. Fat can only be lost with fewer calories than your maintenance. At least, that's my understanding

[@luizemanoel2588]

​@@extra_preparation6614 you can gain muscle in caloric deficit if you work hard and have enough protein but it's way harder and slower. Lean bulk is not only about the type of food you eat. The "dirty bulk" is the "eat big to get big". You eat as much calories as you can, so you gain weight faster but normally most of it is fat cause after certain limit anything past that will not make you gain more muscle(naturally). Clean bulk is, of course, eating good food but not only that(cause you can eat some treat) but controling the surplus so that you gain only the minimum fat possible while trying to get all the muscle you can. This way you can 1- bulk longer 2-have less fat to lose 3-don't need to do cuts all the time(stressful) 4-you'll stay somewhat lean all the time and will easier to get to 10-14% when you want to. And so on.

[@floraly88]

Could I still make newbie gains even when I'm already older at 36?

[@MarioTomicOfficial]

Yes, assuming you didn’t get them already

[@Andymartin1175]

I'm 48 and am getting decent newbie gains so you should be golden.

[@floraly88]

Sounds good, thanks guys

[@Anonymous-st1vk]

Newbie gains are just your body's condition being really primed and ready for muscle growth because it has never lifted before. Supposing someone works out regularly for 5 years but never train legs, they can still get newbie gains in legs.

[@MrBestofGaming]

Hi Mario just plan to lean bulk how much weight gain shall I aim for per week? And per month

[@MichaelNoLimitsLi]

Gaining 1-2% of your bodyweight per month is a good starting point. 1% is more conservative and 2% is more if you're skinny / fast metabolism

[@Anonymous-st1vk]

Around 0.2 kg per week or 0.5 pounds

[@jacksonaquino7024]

At that 2024 physique, How many calories do you eat for maintenance?

[@jeremy.-.s]

Lol, vitamin s. I like that

[@ger9746]

I hit the "like" bottom and my lean body mass has stayed the same.

[@MarioTomicOfficial]

You need to progressively overload and move to weighted like button hitting or do more reps

[@michaeljameson6909]

Im 6'6, 240lbs probably 26% body fat. So that puts me at like 180 lean. I need to gain an additional 30lbs of muscle just to look like I gained 15lbs of muscle lol.

[@nomercy8989]

I'm 6'4 I need double that to see any difference. Currently 94'kg 16% bf and look skinny and lanky lol

[@joeont]

💯

[@MarioTomicOfficial]

Hey!

[@Pcoxproductions]

How long would it take?

[@treyd3433]

Its tough for guys like me.... been lifting 25 yrs. 5'8" - 185 lbs with a 32" waist, 20-25% bodyfat. I dunno if i guy like me in his 40s could pack on another 15 lbs of lean mass... would likely need to bulk to 210-220 lbs

[@marko-182]

No need for bulk at that bf

[@treyd3433]

@@marko-182 exactly! I would feel like a giant bag of poop at that wt and my bf% would be like 30% haha

[@Anonymous-st1vk]

bulk cut is usually done from 10 - 15 - 10 - 15. Also, 25 years of lifting?? you should already be at genetic potential?

[@foobar1735]

The other thing that getting more muscle will do is make keeping the fat off easier - increasing BMR is a good thing ;)

[@WahidFayumzadah]

Hmmm... I am 180cm, 87kg, 43,4kg lean muscle mass, 13% body fat. According to the Inbody scale. I do start to see reasonable abs when I contract my muscles. But I look nowhere as lean as your image with all the body fat % photos. Guess I just have to lose more weight/fat or grow more muscles?

[@mikafoxx2717]

The scale is almost certainly inaccurate.

[@janenuss6]

Do women need to gain 15-20 lbs of muscle? I think it would probably be less…?

[@Anonymous-st1vk]

5-15 in newbie gains in first year of training is the average for men, women can expect in the ballpark of 4-10 pounds which is still a big change. 15 pounds of muscle would look absolutely ridiculous on a woman in a good way, to me at least.

[@eric.j.grooms]

I'm Dan.

[@KennyRogers8972]

If I don’t have Kevin Levrone physique I’m ending it

[@MarioTomicOfficial]

lol

[@blakslee720]

15 pounds is still a ton of muscle. Think about going to the store and buying 15 pounds of steak, and where that would fit into your body. In the last year, my bench has gone from 185 to 210, squat from 255 to 295. My weight has stayed the same, and my physique has not changed dramatically.

[@Anonymous-st1vk]

You are probably limiting gains by not bulking and cutting. Why keep same weight all year?

[@marko-182]

At what weight are you now? Pozdrav brate 💪

[@GroobyKJ]

15 pound looks different if we compare 170cm vs 190cm ;) Tbh, small person gain muscles while breathing gym air

[@marvbordello6047]

Is this not a reupload? I swear I've watched this video before

[@MarioTomicOfficial]

Not a reup, maybe a Deja vu? :)

[@lukemichalec]

Mario, let me ask you a question your English is brilliant, but it seems that you’re not a native speaker. Can you tell us where did you learn such perfect English?

[@kostar500]

Ok… now let’s look at your legs 😂😂😂

[@guntertorfs6486]

I don't know if the T-shirt plays a role in it , but your delts definitely appear bigger.

[@benbernanke7701]

5:20 Minmax? Do you play WoW? 😅

[@MarioTomicOfficial]

Used to play at a pretty decent level 😀

[@don_kandon6006]

You had a better physique then. Now kind of starting to getting too big, in a sense of what women actually like. 2014 one was #1 what women want. #2 is brad pitt in fighting club. Even 2014, if thats 7kg, i would say more like 5-6 would have been perfect. fighting club physique is more like 3-4kg, and just lean (10-12%). If want some more mass, then just gain a bit of fat to 13-14%, max 15%.

[@donaldkasper8346]

The most jacked are all steroid users on starvation diets. Adding 15 pounds muscle is just incredulous. To get in shape with slim look, you need to lose weight, not massively gain weight. When your fat ratio is down to 15% you get abs, not before. Being fat and getting bigger means just being fatter.

[@ragnarrock2478]

i gaines 10 lbs

[@MarioTomicOfficial]

Great work!

[@grantmail4112]

Even if you trained be to a Jacked 300lb beast... it wouldn't matter... you would still see the same results (as a natty) without the vitamin s in any case.

[@Anonymous-st1vk]

Isn't that enough? I prefer looking natural and that is achievable by most people.

[@mikafoxx2717]

​@@Anonymous-st1vkyeah, I prefer how the calisthenic type guys look, lean but muscular. High power to weight ratio

[@NeanderthalNatty]

Try 35 and people think you're an animal

[@MarioTomicOfficial]

35 lb is a lot of muscle!

[@deez5149]

Yea but how tall are you? 15 lbs is great if you’re 5’6. But if you’re 6’2 then 15 lbs is puny

[@jaswantsokey1877]

Yes height to weight ratio is something that too many influencers do not factor in.

[@kishlayverma6622]

I recently joined college and had to leave my home, I am back from college for summer holidays and checked the scale, I lost 10kgs😢😢. well, I am at home for 2 months and will track my weight just to study how it fluctuates, I can also update you guys if you want.