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32 Year Old Woman Loses Weight and Gains Muscle: a Personal Journey

Follow the journey of super_luminal, a 32-year-old woman who loses weight and gains muscle with StrongLifts and LeanGains/IF.

Article by Madeleine Smith

A progress pic of a 5'8" woman showing a snapshot of 127 pounds at a height of 5'8
A progress pic of a 5'8" woman showing a snapshot of 127 pounds at a height of 5'8
A progress pic of a 5'8" woman showing a snapshot of 127 pounds at a height of 5'8
A progress pic of a 5'8" woman showing a snapshot of 127 pounds at a height of 5'8
A progress pic of a 5'8" woman showing a snapshot of 127 pounds at a height of 5'8
A progress pic of a 5'8" woman showing a snapshot of 127 pounds at a height of 5'8
A progress pic of a 5'8" woman showing a snapshot of 127 pounds at a height of 5'8
A progress pic of a 5'8" woman showing a snapshot of 127 pounds at a height of 5'8
Completion - 32/F/5'8" 127 lb. (+7 lb.) Aug. 4 - Oct. 27
Originally posted on /r/BTFC

Introduction

Super_luminal lost weight and gained muscle over a period of three months. This amazing journey is documented in her Reddit posts.

Exercise Regimen: StrongLifts and LeanGains/IF

The exercise program that super_luminal employed included both StrongLifts and LeanGains/IF. StrongLifts is a five-by-five program that emphasizes compound lifts such as squats, bench press, deadlifts, and overhead press. On the other hand, LeanGains/IF is a system of intermittent fasting where you eat within an 8-hour window and fast for the rest of the day. Super_luminal broke her fast around 1 or 2 pm, training fasted in the AM.

Diet and Supplements

As a vegan, super_luminal took a 50/50 pea and brown rice custom formula from True Protein for her protein needs, which she blended with dark green veggies and an apple. She ate about 1500 calories on lifting days and 1200 calories on rest days. Besides protein, she took creatine, flaxseed/spirulina, carnitine, CoQ10, Resveratrol, and a multi-vitamin. She also took BCAAs pre-and post fasted AM training.

Achievements: Weight Loss, Muscle Gain, and Strength Improvements

Super_luminal weighed 119-120 lbs. at the start of her journey and ended her journey weighing 125-127 lbs., which indicates some weight gain, although her body composition has changed. She became more muscular, particularly the definition on her shoulders, biceps, and other areas. In terms of strength, She met her goal of squatting 145 lbs. at 3 sets of 5 reps. She bench pressed 95 lbs. at 3 sets of 5 reps, and she lost only one rep on overhead press, hitting 65 lbs. for 3 sets of 5 reps. However, she fell short of her deadlift goal of 200 lbs.

Conclusion: Inspiration for Others

Super_luminal's journey can inspire others to take up strength training and see the benefits that come with it. Her consistency, discipline, and adherence to her exercise regimen and diet program led to results that exceeded her goals. At the same time, she learned to appreciate her body as it changed, including developing a strong, toned booty. Her journey shows that with hard work and commitment, anything is possible.

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Madeleine Smith

Content Lead at MyProgressPics.com

Madeleine is passionate about empowering individuals with the information and tools they need to transform their bodies and lives.