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Captainsarcasmo's Weight Loss Journey: 23 Y/O M Loses 22 Lbs in 9 Weeks

Follow CaptainSarcasmo's weight loss journey as he shares his progress over the course of 9 weeks. Learn about his weight loss methods and goals.

Article by Madeleine Smith

A progress pic of a 5'6" man showing a snapshot of 158 pounds at a height of 5'6
A progress pic of a 5'6" man showing a snapshot of 158 pounds at a height of 5'6
A progress pic of a 5'6" man showing a snapshot of 158 pounds at a height of 5'6
A progress pic of a 5'6" man showing a snapshot of 158 pounds at a height of 5'6
A progress pic of a 5'6" man showing a snapshot of 158 pounds at a height of 5'6
A progress pic of a 5'6" man showing a snapshot of 158 pounds at a height of 5'6
A progress pic of a 5'6" man showing a snapshot of 158 pounds at a height of 5'6
A progress pic of a 5'6" man showing a snapshot of 158 pounds at a height of 5'6
A progress pic of a 5'6" man showing a snapshot of 158 pounds at a height of 5'6
A progress pic of a 5'6" man showing a snapshot of 158 pounds at a height of 5'6
A progress pic of a 5'6" man showing a snapshot of 158 pounds at a height of 5'6
A progress pic of a 5'6" man showing a snapshot of 158 pounds at a height of 5'6
A progress pic of a 5'6" man showing a snapshot of 158 pounds at a height of 5'6
A progress pic of a 5'6" man showing a snapshot of 158 pounds at a height of 5'6
A progress pic of a 5'6" man showing a snapshot of 158 pounds at a height of 5'6
A progress pic of a 5'6" man showing a snapshot of 158 pounds at a height of 5'6
A progress pic of a 5'6" man showing a snapshot of 158 pounds at a height of 5'6
A progress pic of a 5'6" man showing a snapshot of 158 pounds at a height of 5'6
A progress pic of a 5'6" man showing a snapshot of 158 pounds at a height of 5'6
9 week update - 23/M/5'6/158lbs (22lbs lost) - Advanced
Originally posted on /r/BTFC

Introduction

CaptainSarcasmo's weight loss journey has captured the attention of many, as he shares his progress in a 9-week long thread. At 23 years old, he has managed to lose 22 pounds while maintaining a muscular physique, impressing many in the process.

Weight Loss Methods

CaptainSarcasmo followed the "PHAT" routine and adjusted his caloric intake based on his progress. He started with 1800 calories on weekdays and around 2300-2800 on weekends, with a plan to have a deficit of around 5000 calories per week leading up to the final few weeks to achieve around 1% body fat loss per week. He eventually dialed in his daily deficit to get closer to his goal of reaching 8% body fat by the end.

Exercise Routine

CaptainSarcasmo followed the "PHAT" routine, a popular workout plan consisting of strength training and muscle hypertrophy. This involved constantly changing up the exercises performed, alternating between a high volume, low weight day and a low volume, high weight day to target both his strength and hypertrophy. He also consistently lifted weights and participated in high-intensity interval training (HIIT) to keep his metabolism active.

Post Weight Loss Goals

CaptainSarcasmo plans to increase his caloric intake and begin a slow bulk to gain more muscle mass. However, he understands the importance of maintaining his fitness and diet, and plans to continue on with his progress in the long term.

Conclusion

CaptainSarcasmo's journey is a testament to the effectiveness of proper diet and exercise in achieving weight loss goals. By following a consistent routine, sticking to a healthy caloric intake, and keeping track of his progress, he was able to achieve his desired results. While his journey is unique to his body type and goals, it is important for everyone to find what works best for them and make a commitment to a long term journey towards a healthier lifestyle.

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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.