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A Messy and Unscientific Weight Loss Journey 30/M/5'9''/148 ( 7Lb)

Read about one person's personal approach to weight loss and get inspired to start your own journey.

Article by Madeleine Smith

A before and after photo of a 5'9" male showing a snapshot of 148 pounds at a height of 5'9
A before and after photo of a 5'9" male showing a snapshot of 148 pounds at a height of 5'9
A before and after photo of a 5'9" male showing a snapshot of 148 pounds at a height of 5'9
A before and after photo of a 5'9" male showing a snapshot of 148 pounds at a height of 5'9
Completion - 30/M/5'9"/148 (-7lb) - advanced
Originally posted on /r/BTFC

Introduction

Losing weight is a difficult journey and not everyone has a perfect plan to follow. Today we will take inspiration from one man's unscientific and messy approach to losing - not dieting but adopting a better lifestyle.

Finding a Routine That Works

The user started with a Leangains diet, alternating days of overfeeding and underfeeding, coinciding the overfeeding days with workouts - and only eating between 1pm and 9pm. He did a 4-day split, one on and one off, followed by two days off. In a 9-day period, he trained and ate heavy for 4 days and rest/ate light for 5, resulting in a hopefully net calorie deficit.

Making the Diet Sustainable

The user had started by tracking calories and macros but found it unsustainable, so they started eyeballing it. They made sure to take in plenty of protein throughout, and only eat starches and sugars on workout days. This alone made up for a few dietary slips, such as cupcakes after a workout. After all, he couldn't stick to a diet where anything desirable was cut out completely.

Exercise Routine

The user had been weight training for several years, but for the contest, he incorporated more compound lifts, using Starting Strength as a guide to form. During the contest, on rest days, he usually took a 40min-1hr walk outside, but now he does 40mins elliptical at the gym, which may hamper his recovery but it's a necessary adjustment to the weather. All of his training is done fasted, before lunchtime, using a bit of whey/bcaas before the workout.

Conclusion

The user believes that, for day to day living, only so much effort and mental space should be devoted to this stuff. His unscientific and messy routine may seem like a complete ad-hoc mess, but it's what he was talking about in his original post when he said he wasn't as serious about diet/exercise as he'd like. But, for the time being, it's working great - and it still takes plenty of effort. He knows he'll have to re-assess his approach and get more strict once he hits diminishing returns, but for now, he's happy with where he's at, though he aims to build his legs up more.

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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.