I grew up a pretty skinny kid and didn’t think much of it, not until puberty hit and my mates left me behind. Growing up in Nigeria, where the beauty standard was all about curvy babes (or slim-thick, if you will), I was still floating around at 49kg. I didn’t really feel a way about it… until I turned 21. People constantly mistook me for a secondary school student, meanwhile, I was wrapping up 300 level at university. I knew I couldn’t keep going like that. So, I joined a gym.

I know, ironic right? When I told people, they’d say things like, “But you’re already slim, what do you need the gym for?”  There’s this wild misconception that the gym is only for losing weight. It’s not. The gym is for body building. And that includes both gaining and losing weight.

Deborah

Beyond just being slim, I was actually underweight. At 5’7 and 49kg, my BMI wasn’t looking good. On top of that, I was severely unfit. My bones cracked every time I moved, I was constantly tired, I had body aches for no reason, and my heart couldn’t take even the lightest cardio. If I kept going like that… death by 45? Yeah, not ideal.

Joining the gym was uncharted territory for me. I was nervous, but mostly just clueless. I remember buying this cute, light-coloured gym set, and by the end of my workout, I had sweat patches everywhere, even around my pubic area. I was mortified. I never wore that set again.

Also, I overdid it on my first day. I was in pain for four days straight. Couldn’t function. But when I got the hang of it? Smooth sailing.

Here’s Exactly What Helped Me Gain 15kg

1. Know Your Body Type

Knowing your body type helps you focus on the right exercises. I’d say I’m a pear/hourglass. When I started, my measurements were 32-26-38 across my bust, waist, and hips. A friend of mine drew up a 4-day split training plan for me:

  • One upper body day
  • One core/cardio day
  • Two leg days (one general, one glutes-focused)

2. Strength Training Is Your Best Friend

Here’s the exact plan I followed. You can do the exercises in any order — what matters is that you complete them. Resting 2–3 minutes between sets is also important for growth.

If we have similar body shape and you can’t make it to the gym four times a week, skip one upper body day. It’s better to prioritise your lower body days and do just one upper body session that week. As you get stronger, increase your weights or reps.

Monday: Lower Body (Strength Focused)

  • Dumbbell/Barbell Squat – 5 sets x 10 reps
  • Dumbbell/Barbell Deadlift – 5 x 10
  • Reverse Lunges – 5 x 10 each side
  • Leg Press – 5 x 10
  • Barbell Hip Thrust – 5 x 10

Wednesday: Upper Body (Strength Focused)

  1. Dumbbell Bench Press – 5 x 10
  2. Dumbbell Row – 5 x 10
  3. Standing Overhead Press – 5 x 10
  4. Chin-ups (or just hang for 30 seconds) – 4 sets
  5. Plank – 4 sets x 30 seconds

Friday: Lower Body (Hypertrophy Focused)

  1. Dumbbell/Barbell Squat – 4 x 12
  2. Single-Leg Romanian Deadlift – 4 x 12 each side
  3. Bulgarian Split Squat – 4 x 12 each side
  4. Leg Extensions – 4 x 12
  5. Leg Curls – 4 x 12

Saturday: Upper Body (Hypertrophy Focused)

  1. Dumbbell Bench Press – 4 x 12
  2. Dumbbell Curl – 4 x 12
  3. Dumbbell Row – 4 x 12
  4. Overhead Triceps Extension – 4 x 12
  5. Standing Overhead Press – 4 x 12

3. Don’t Neglect Cardio

All those scary health issues I mentioned? Gone within two months of consistent cardio. No more bone creaks, no more body pain. My stamina improved significantly, and I felt healthier.

4. Diet, Diet, Diet

Protein is your best friend. I made sure to eat tons of it. I incorporated 3–4 eggs daily, chicken breast, Greek yoghurt, and full cream milk into my meals. Protein helps you build muscle without it, all that gym work won’t show.

I was quite scared to buy creatine because I wasn’t looking to mess up my hormones and as such I didn’t really try it till I was about 4 months in. It looked like cocaine and tasted worse. However, when I stopped mixing it with water and started adding it to my oats or home made smoothies and it became way better. The biggest benefit of creatine for me was that my muscle recovery was way way faster.

The Results

By the end of month three, I’d moved from 49/50kg to 57kg. Three months later, even though I wasn’t as consistent, I was at 65kg. Life’s gotten a bit busier now, so I haven’t been to the gym in a while. But when I go back, it’ll be for body recomposition or cutting, not bulking,  because this plan worked too well.

Remember, your body is yours. You can mould it into any shape you want. Just put in the work.