From 200 Lbs to 155 Lbs: a Year of Weight Loss and Fitness Success

Introduction

After struggling with weight and fitness, Reddit user Fake_Goatee decided to make a change. Over one year, he successfully lost 45 pounds, going from 200 pounds to 155 pounds. Utilizing a combination of diet and exercise, he transformed his body and found motivation.

Diet

Throughout his weight loss journey, Fake_Goatee followed a 40/30/30 macro split, eating approximately 1,500 calories a day. He focused on eating fruits, vegetables, Greek yogurt, and lean proteins such as chicken. He limited refined carbs and cut out most candy. Towards the end of his weight loss journey, he increased his daily calories while still maintaining the same macro split. He also allowed himself to enjoy a little bit of candy each day, as part of his 90/10 - IIFYM hybrid diet.

Supplements

Fake_Goatee used protein powder, pre-workout, and creatine during the first nine months of his journey, adding L-glutamine later on. He kept his supplement use minimal, allowing most of his gains to come naturally through exercise and diet.

Routine

Fake_Goatee utilized home-based programs like Insanity Max:30, Les Mills Combat, and P90X3 in the earlier stages of his journey, mostly focusing on cardio-based workouts that took no more than 30 minutes. He also ran his first 5k in September. Later on, he began weight lifting with a more traditional Deadlifts, Squats, and Bench, along with other accessory work. He lifts weights 5 days a week, does cardio on Saturday, and yoga on Sunday.

Conclusion

Fake_Goatee's weight loss journey lasted for one year and involved a combination of diet and exercise, including home-based programs and weight lifting. His personal story highlights the importance of consistency, dedication, and finding your own path to weight loss success. Although everyone's journey may differ, it is clear that the right combination of diet and exercise can lead to impressive results.