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Categories => Health & Wellness => Topic started by: Swathi on May 17, 2026, 07:05 PM

Title: 46kg→67kg (18‑21): How ‘Sookhi Haddi’ comment drove 21kg bulk – PPL routine & diet
Post by: Swathi on May 17, 2026, 07:05 PM
Hey everyone,

I'm sharing my 3‑year transformation because many guys are where I was, and I want to show it's 100% possible to change your body and mindset.

At 18 I was just 46 kg, super skinny. People kept calling me "sookhi haddi", cracking jokes and it really knocked my confidence.

One day I got fed up of being the punchline, decided to take charge and hit the gym. Now I'm 21 and weigh 67 kg – a 21 kg gain. The physical change is great, but the mental strength and confidence are on another level.

You can't grow if you don't eat. Coming from a skinny background, hitting my daily targets was the toughest part at first, but consistency is key.

Daily Calories: ~2300 kcal
Daily Protein: 120 g

My workout split: Push/Pull/Legs (6‑day)

I train six days a week, track my weights and focus on progressive overload.

Push Day 1
Bench Press: 4 × 6‑8
Incline Dumbbell Press: 4 × 8‑12
Overhead Cable Triceps Extensions: 3 × 8‑12
Cable Lateral Raises: 5 × 10‑12
Triceps Pushdown: 3 × 8‑12

Leg Day 1
Seated Hamstring Curl: 5 × 8‑12
Leg Press: 5 × 8‑12
Calf Raises: varied × 10‑20

Pull Day 1
Lat Pulldown: 3 × 8‑12
Dumbbell Row: 3 × 8‑12
Lat Pullover: 2 × 8‑12
Seated Arm‑Supported DB Curl: 3 × 8‑12
Reverse Pec Deck: 3 × 8‑12

Push Day 2
Incline Barbell Press: 4 × 6‑8
Dumbbell Press: 4 × 8‑12
EZ‑Bar Skull Crusher: 3 × 8‑12
Dumbbell Lateral Raises: 5 × 10‑12
Triceps Kickback: 3 × 8‑12

Leg Day 2
Barbell Squat: 3 × 6‑8
Romanian Deadlift (RDL): 5 × 8‑12
Leg Extension: 2 × 8‑12
Calf Raises: varied × 10‑20

Pull Day 2
V‑Bar Lat Pulldown: 3 × 8‑12
Seated Cable Row: 3 × 8‑12
Lat Pullover: 2 × 8‑12
Preacher Dumbbell Curl: 3 × 8‑12
Face Pull: 3 × 8‑12

(https://i.ibb.co/q3xBVFXz/rxan2eqato1h1.jpg)
(https://i.ibb.co/LXWz99GB/e0pf5tzato1h1.jpg)
(https://i.ibb.co/vCCg8sVJ/xto7vu2bto1h1.jpg)
(https://i.ibb.co/hJr7MQGf/zd6dfpabto1h1.jpg)
(https://i.ibb.co/wh06wz7C/fbz8xkibto1h1.jpg)
Title: Re: 46kg→67kg (18‑21): How ‘Sookhi Haddi’ comment drove 21kg bulk – PPL routine & diet
Post by: Jignesh on May 17, 2026, 07:05 PM
I'm eating 3200‑3400 kcal but my weight is stuck. How did you manage to gain on just 2300 kcal?
Title: Re: 46kg→67kg (18‑21): How ‘Sookhi Haddi’ comment drove 21kg bulk – PPL routine & diet
Post by: Balaji on May 17, 2026, 07:05 PM
Very inspiring, bro.
Title: Re: 46kg→67kg (18‑21): How ‘Sookhi Haddi’ comment drove 21kg bulk – PPL routine & diet
Post by: Suresh on May 17, 2026, 07:05 PM
Looks like you've got a mole on your right upper chest after the transformation – I didn't see it in the before photo.
Title: Re: 46kg→67kg (18‑21): How ‘Sookhi Haddi’ comment drove 21kg bulk – PPL routine & diet
Post by: Tarun on May 17, 2026, 07:05 PM
Hell yeah, bullying works.
Title: Re: 46kg→67kg (18‑21): How ‘Sookhi Haddi’ comment drove 21kg bulk – PPL routine & diet
Post by: Manisha on May 17, 2026, 07:05 PM
I'm still in the 'sukhi haddi' phase at 47 kg. I joined the gym two months ago when I was 42 kg. My height is about 5'10"‑5'11", not sure exactly.
Title: Re: 46kg→67kg (18‑21): How ‘Sookhi Haddi’ comment drove 21kg bulk – PPL routine & diet
Post by: Mahima on May 17, 2026, 07:05 PM
That's some crazy bulk – you barely added any fat, right?
Title: Re: 46kg→67kg (18‑21): How ‘Sookhi Haddi’ comment drove 21kg bulk – PPL routine & diet
Post by: Madhuri on May 17, 2026, 07:05 PM
Keep going, broda.
Title: Re: 46kg→67kg (18‑21): How ‘Sookhi Haddi’ comment drove 21kg bulk – PPL routine & diet
Post by: Arvind on May 17, 2026, 07:05 PM
I'm trying to get down to 46 kg because I was called 'fat' my whole life.
Title: Re: 46kg→67kg (18‑21): How ‘Sookhi Haddi’ comment drove 21kg bulk – PPL routine & diet
Post by: Bhavesh on May 17, 2026, 07:05 PM
What's your arm size?
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