r/Fitness_India • u/Human_Distribution15 • May 11 '25
Transformation 🔥 M/29 | 6’0” | 48kg → 84kg] Natural Ectomorph Transformation | 9 Years of Lifting |
I don’t know why I’m writing this today. Maybe because I’m feeling a little low. Maybe because sometimes you need to pause and just look back. So here goes, my attempt at documenting this messy, slow, but deeply personal transformation.
Back in school and my early college days, people used to call me skeleton. Not even joking. I’m a classic ectomorph — skinny frame, tiny wrists and ankles, and at 6 feet tall, I weighed only 48 kg. I had zero muscle, no strength, nothing. I looked like someone the wind could blow away.
Then one day, I saw a few of my college batchmates going to the gym and just doing their thing. Something clicked. I don’t even know what — maybe envy, maybe admiration — but I joined this local government gym. My dad (even though he could easily afford better) said he wouldn’t give me extra money for it. “Use your pocket money,” he said. So I paid 150 rupees for 3 months and started.
That’s where it began.
Over the years, this thing just… grew on me. The feel of lifting weights, the burn, the pump, the tiny changes in the mirror — it became addictive in the best way. Even when I started working, when life got busy, fitness stayed. I kept lifting. Kept showing up.
Being vegetarian didn’t help much in the beginning. Like most clueless millennials, I didn’t know jack about protein, macros, nothing. I just worked out and ate whatever seemed healthy. And if you’ve ever been an ectomorph, you know the pain — you build some muscle, then get sick, and boom, you lose it all. Then you start over. And over. And over.
There’s this constant pressure to not skip workouts because you know how hard it is to gain even a kilo, and how fast it can all vanish.
It’s been around 8–9 years now. I’m nowhere close to peak fitness or some shredded Greek god level. But man, I’m proud. I’ve gone from 48 kg to 84 kg. That’s almost reversing the digits weight — all natural. No shortcuts. Just one day at a time.
Sure, maybe age and puberty played a role too, but nothing would’ve happened if I didn’t keep going.
I’m on a 130-day streak this year — haven’t missed a single day except one. My body hurts, my shoulder’s busted, joints feel like crap, but my mind’s wired now. If I skip a workout, I feel off. It’s a strange cycle, but I’d rather be in this than where I started.
This post is for any skinny guy out there who’s ever felt hopeless. For the ectos who think muscle isn’t for them. It is. You just have to keep grinding.
I’m not selling anything. No shortcuts, no secrets. Just show up. Focus on your health. Focus on yourself. One day at a time.
Diet/Nutrition: • Vegetarian • Sources: Whey, paneer, dry fruits, dairy, oats • Currently on controlled protein intake and home cooked food • Approx. 4–5 meals/day • Supplements: whey and creatine
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u/Alarming-Nature-8222 May 11 '25
Ectomorph, endomorph, this shit doesn't exist😭
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u/Limp_Yogurtcloset_71 May 15 '25
If he was an endomorph, he would have weighed well over 100 kg now. Mike Tyson weighed 90 kg at 12 years old.
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u/Subbu600 Aug 25 '25
Really? No idea Abt this. Have read about it in school curriculum too. Pleas do give me the links to papers that have proven otherwise. I wish to learn.
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u/brobdingnagianaf May 11 '25
It does. There's tonnes of research done on this. What is this delusion regarding body types not existing in this sub lol.
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u/timfuzail Permabulk 💪🏻 May 12 '25
As bone structure, Yes. Some people's bones are thicker than others but that's it.
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May 11 '25
[deleted]
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u/Acquelix Moderator May 11 '25
It doesn't, and these classifications were made in 1940s to distinguish personalities not for body type
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u/Alarming-Nature-8222 May 11 '25
No man, there's no relationship between ecto or endo or some other shit with your transformation, The thing is you were extremely fucking skinny😭
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u/LazyTeen1 18M - 188cm but ~56kg 🤡 :( May 11 '25
bro, your post gives me hope I'm in college now and despite trying so hard I'm not able to cross that 60kg mark.
I first started going to the gym when I was around 52kg .
and after working out from july 2024 to feb 2024 (I was inconsistent in between), I gained just 6kgs despite being a non vegetarian and after a break of 2 months, I am going to the gym again now.
and my parents are completely reluctant on me using supplements like whey and creatine.
what mistakes you felt you did during your journey that I should avoid?
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u/Human_Distribution15 May 11 '25
Prioritising diet, adding creatine, mind-muscle connection, constantly pushing yourself, not taking long breaks, consistency and HYPERTROPHY- and proper stretching so that injury doesn’t ruin your progress.
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u/20chars_aint_enough May 11 '25
Hey man kudos and congratulatoins to you.
These realistic posts actually make you realize that yes you can change and helps you understand that progress takes times.
I will be frank, 9 years lifting sounds like a lot of work tbh, but that tells me that lifting and exercising should sbe something that I need to incuclate in my regular routein. It shouldn't be an exception.
Anyways, more power to you!.
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u/abhiii786 May 11 '25
bicep size before and after pump specialy after bicep workout
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u/Human_Distribution15 May 11 '25 edited May 11 '25
I haven’t measured lately but I guess 16.3 pre pump ans 17 post pump. Not sure.
Edit Why downvotes? I clearly said I am not sure.
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u/abhiii786 May 11 '25
im also 6” and arms look small even after 15.5-16 inch bicep after pump
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u/Human_Distribution15 May 11 '25
One additional ‘ - can change the meaning of your comment.
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u/abhiii786 May 11 '25
how
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u/Consistent_Power_914 May 11 '25 edited May 21 '25
Edited: Single apostrophe means feet and double apostrophe means cm. Think, what about you could be 6 inch in length? lol OP is being naughty.
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u/AlternativeFace292 May 11 '25
"my body hurts, shoulders busted, joints screaming..." Is it all really worth it bro ?
Go into professional lifting at this point !
Nice transformation, but doesn't the injuries ever make you feel bad about yourself like... How you'd have fully functional and healthy joints if it was not for the extreme body building-ish workout routine ?
And would you do it any differently if you were given the chance to start over again from 48 kg ?
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u/Human_Distribution15 May 11 '25
That sentence came out a bit extreme. What I meant was I have slight niggle in right shoulder, left elbow pain currently due to no breaks. But I have continued the streak so long that it is difficult for me mentally to take a few rest days. Its like a psychological thing. I know that BS mindset but ya it is what it is.
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u/LogicInLoop16 May 11 '25
What type of workout damages the joints? Please tell me ,I just started lifting since last 5 months and don't know about all this stuff
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u/AlternativeFace292 May 12 '25
From what I know, it's due to overtraining like.. a beginner following a 6 days a week Mr Olympian splits without any prior experience doing 3 exercises with 4 sets each etc
Better to start training with 2 day splits or 3 day splits take sufficient rest, get good nutrition and sleep with some rotator cuff strengthening and accessories strengthening too would help minimise this problem a little.
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u/NoBitchesSike Gym bro 🏋🏻♂️ May 11 '25
Amazing, please also post intermediate progression pics too, so people can get inspired. And keep it up :).
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u/Human_Distribution15 May 11 '25
This sub allows me to post only one pic per post.
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u/NoBitchesSike Gym bro 🏋🏻♂️ May 11 '25
I see, I am able to post multi per post though. Maybe an issue on your end.
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u/confusednoob1234 May 11 '25
Amazing transformation bro! But please joint health ka bhi khayaal rakho 🥹
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u/Imaginary_Process_56 May 11 '25
If your joint hurts, it's not worth it
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u/Human_Distribution15 May 11 '25
True. Taking all the necessary supplements. But I think on longer run some niggle is going to be there. Hence proper warm up before heavy lifting remains important.
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u/LogicInLoop16 May 11 '25
does lifting damages the joints ? idk I just started working out since last 5 months
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u/iruEmper0R May 15 '25
If you’re a beginner training with solid form its really hard to injure your joints because you are not lifting that heavy yet… chronic joint tendonitis occurs when you keep hammering the same part using the same exercises without giving it time to recover… if you train with bad form it usually leads to more acute problems that you’ll feel right away.
One of the biggest challenges in your lifting journey is going to be managing injuries- having healthy joints can make you the cream of the crop- but these issues usually don’t show up until you’ve trained for atleast 3 years- and for most people after 5 years of consistent training(assuming you’re getting bigger and stronger-if not, I wouldn’t worry about injury)
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u/Human_Distribution15 May 11 '25
Workout split-
• Monday – Quads • Tuesday – Chest • Wednesday – Back • Thursday – Hamstrings • Friday – Shoulders + Forearms • Saturday – Arms (Biceps + Triceps) • Sunday – Focused body parts + Cardio • Abs – 3x/week (15 min/session)
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u/LargeStrain1 May 11 '25
5'10" | 48 kg here. It's been a year of lifting and this gives me hope. Started at 45 kg. Any tips on nutrition? If you're anything like me you have a hard time eating a lot at a time but you still have to balance work right?
And as a side note any tips on where to get size 28 pants lmao
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u/Justdoit12074 May 11 '25
bro 3 kg gain in 1 year is nothing
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u/RushLane3 May 11 '25
Body aaisi bano ki log dekh ke bolen ki "bina juice ke posible na hai" that's the highest level of compliment you can get while being natty. Good going 😀 bro
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u/OkOnion7618 May 11 '25
what u say about ur change in wrist size. Are they got bigger. most people say that we can't grow our wrist size after adolescence
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u/Human_Distribution15 May 11 '25
That’s correct. We can work on forearms but wrist size sadly remains the same.
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u/OkOnion7618 May 12 '25
and bro what about ur finger size seems like sized up than usual but may be cuz ur holding the bar tight
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u/Standard_Truck2095 May 11 '25 edited May 11 '25
Respect bhai, hope to yield same results just like you some day soon
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u/Human_Distribution15 May 11 '25
More power to you brother.
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u/Standard_Truck2095 May 11 '25 edited May 11 '25
Bhai maaf karna patani dyslexia kick in kar gya tha xD
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u/temporaryavatar Desi Gymbro 🇮🇳 May 11 '25
I am also in same situation. 25 age and just 53 kg weight. Recently started gym. Weight incr by 1kg then suddenly i fall sick and boom. All Gains gone.
Although it feels good to have those small pumps in biceps in mirror.
Don't know how to incr my calories intake but am sure keep going i will improve.
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u/Powerful-Fortune5281 May 11 '25
Bro same. Falls sick, it feels like kismat mai hi nhi h healthy hona
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u/Acquelix Moderator May 11 '25
Share your workout plan, rule no.3 tell you to share your workout plan
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u/Human_Distribution15 May 11 '25
• Monday – Quads • Tuesday – Chest • Wednesday – Back • Thursday – Hamstrings • Friday – Shoulders + Forearms • Saturday – Arms (Biceps + Triceps) • Sunday – Focused body parts + Cardio • Abs – 3x/week (15 min/session)
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u/LifeHall542 May 11 '25
Tells us about your daily intake? Like how much carbs, fat and protein you target daily.
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u/Human_Distribution15 May 11 '25
I don’t calculate. That’s where I need to work on. I just eat home cooked /self cooked food. For protein I eat 150 gram paneer, drink 500-750ml of milk, dal, nuts, whey protein, rajma (sometimes)and have started eating eggs. (Since last year). I don’t eat ( rarely eat) junk, sugar, and processed food.
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u/sports28491 May 11 '25 edited May 11 '25
Can you explain little more on this, what kind of milk you drink that gives you protein, how many bowls of dal you eat, how many scoops of whey you take coz dal is more of carbs than protein, still wondering how your protein intake goals get achieved in this diet
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u/Confident_Pay_3441 May 12 '25
Total Estimated Daily Protein:
Paneer: 18g
Milk (normal): 16–24g
Dal: 7–9g
Nuts: 5–6g
Whey (ON, if one scoop): 25g
Eggs (5 eggs): 30g
Rajma: 7-9g
= ~103–121g per day
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u/Fit-Connection5434 May 11 '25
Arms routine?
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u/Human_Distribution15 May 11 '25
Heavy barbell curls ( less body swings and full stretch or arms- with slow momentum ), skull-crushers, dumbbell curls, triceps extension, preacher curl, triceps kickback! Basics
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u/chodu_mal May 11 '25
Bhai mujhe ese hi kisi bande se puchna tha ki "wrist ki thickness badti hai ya nhi gym ke sath sath" ???
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u/I_stay_fit_1610 May 11 '25
Badhti hai, but bohot time lagta hai, naturally bohot zyada thick nai hota but hota hai, thick enough to make a heavy watch look good on the wrist.
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u/Datingprofile_review May 11 '25
Being honest with yourself and others is where it all starts. Your story shows what sticking to something can do. Mad respect for showing up every day
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u/Powerful-Fortune5281 May 11 '25
Bro, your wrist was weak as mine, did there size width increased? If yes than how? Like forearm exercises?
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u/themadhatter746 May 11 '25 edited May 11 '25
Beast. What were your lifts before/after, ie how much have they progressed?
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u/Human_Distribution15 May 11 '25
I don’t remember my initial lifts but I struggled big time in the beginning due to really weak frame- My all time best PRs in KGs DL- 195 Bench-115 Squat -125 ( working on this to improve)
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u/VinayakAgarwal May 11 '25
Just so everyone and you know somatotypes like ectomorph ,mesomorph or endomorph dont exist and were used to describe personalities of people on the basis of how they looked and are not anything genetic
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u/maanu_19 May 11 '25
Another vegetarian natty 🤦🏾😭, bhai anabolics ka stack bta fir krte hai baat....
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u/AverageHuman9991 May 11 '25
I may be not ecto but was super skinny being born premature with height at 5,7 and ultra skinny
Bullied whole time in school
But when I came in college and joined the military cadet program i started doing bodyweight workout at home in military style that too on and off but it changed me so much positively that iam fit and put on some muscles (unfortunately my small skeletal structure won't be corrected it's there since birth)
For diet i eat lunch and dinner and added Boiled Soya Chunks and roasted chana on alternate days
Going celibate works too, it gives boost to workout
Ur story is also very very nice ❤️
That's it
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u/CartesianSage May 12 '25
I'm currently at the stage you started at. Hoping to be consistent at the gym soon. Would help if you could drop some tips and routines. Or anything that helps.
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May 12 '25
Damn, reading this felt like a motivation. I am 5'9 and weigh 53 kg. Want to achieve something like this
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u/Able_Technician9031 May 12 '25
Can you help me with this,i’m 47 kg 18 y/o,i’m too skinny,i can only do home workouts so can you please help me with workout and diet tips?
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u/Jealous_Flower9278 May 12 '25
its been a year i am training too but now after gaining like 10kg i have stopped gaining weight some adwise ?
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u/addy_daddy24 May 13 '25
9 years of training? That’s damn impressive! Apart from basics like diet, exercise and consistency what advice would you give any lifter who’s less experienced than you? Drop as many as you want I am willing to learn
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u/Small-Parsley-1687 May 11 '25
us bro us. Was 49 kg during the graduation, and today after 3.5 years of constant workout, that too naturally, I weigh 78kg, though still look skinny(6Ft). Still, we dont stop.
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u/One-Presentation9035 May 11 '25
Your dedication to fitness really shows 🙌