A Weight Loss Journey: 159Lbs on 9.5 Months with 40/40/20 Carb/Protein/Fat Split

Background and Start of the Journey

Reddit user omgwtfjesuslol started his weight loss journey at 335lbs on August 6, 2015. He switched to an extra clean diet of around 1500-1700 calories overnight and got his gym membership the next day. His epiphany about himself, his depression, and his body image drove the change.

Workout Routine

The first day at the gym, he walked 5.2 miles on the treadmill and left with blisters on both feet. However, omgwtfjesuslol kept at it, and for the first four months, he did roughly 1.5 hours at the gym daily with a mixture of walking and cycling. He built a very basic PPL (Push, Pull, Leg) split for lifting with a goal of minimizing some muscle loss, which he kept every week regardless of how he felt.

Jogging and Running Phase

Around the five-month mark, omgwtfjesuslol jogged his first mile at a 12:30 pace, and this started a new phase of his journey. He did the C25k program while still cycling 75-90 miles a week and lifting. He recently accomplished a 22:34 5k time but plans to continue running and eventually shoot for a half-marathon with a goal of a sub 1:50 time.

Diet Plan

Currently, omgwtfjesuslol is eating around 2300-2800 calories per day with a 40/40/20 Carb/Protein/Fat macro split while still cutting the remaining fat at this calorie amount due to the increased mileage and small gains from lifting. He plans to try to drop to a lower body fat percentage and maintain from that point. His priorities are moving with a focus on running, so he may re-evaluate his goals in another few months.

Final Thoughts

Omgwtfjesuslol’s weight loss journey is inspiring, not just for his physical transformation but also for the mental and emotional growth that he has gone through. His testimony confirms that commitment, persistence, and determination can lead anyone to their desired goals. He advises people to take it slow and steady and never burn out. Always look at this as a continuous journey that will stick with you for the rest of your life.