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M/21/5'9'' [170 to 160] (8 Weeks) a Journey to Fitness

A Reddit user shares his weight loss journey of 10 pounds in 8 weeks without calorie counting. Learn about his eating and workout regimen, and personal motivation.

Article by Madeleine Smith

A progress pic of a 5'9" man showing a fat loss from 170 pounds to 160 pounds. A total loss of 10 pounds.
M/21/5'9'' [170 to 160] (8 weeks)
Originally posted on /r/Brogress

Introduction

Triguy2014, a Reddit user, shares his weight loss journey experience from 170 to 160lbs in eight weeks. The goal was cutting and retaining strength. The user followed a clean, low carb diet without counting the calories or tracking the macronutrients, with a little allowance for Saturday night beers. The user also integrated lifting coupled with two low-intensity workouts per week. The regimen included the iconic workout program, Stronglifts 5x5, with some other auxiliary exercises.

The Eating Plan

Triguy2014 did not know how many calories the diet hit, but the individual estimates it was around 500 calorie deficiency below their Total Daily Energy Expenditure (TDEE). The diet primarily comprised of lean protein such as chicken, tuna, or crab, along with salads with no dressing. A typical day included four scrambled eggs and a bowl of fruit for breakfast, chicken or crab in a salad for lunch and dinner, and whey protein with water post-workout. As a motivator, the user enjoyed a few beers every Saturday night!

The Workout Plan

Triguy2014’s program included lifting and two light training sessions every week. The user's primary focus was strength retention, and the individual transitioned to lifting from triathlon activities. The lifting consisted of Stronglifts 5x5, consisting of five sets of five reps, including squats, deadlifts, and bench press, followed by auxiliary workouts like bicep curls or dips. Triguy2014 also ran twice or thrice a week in addition to lifting.

Motivation

The Reddit user was motivated by vanity and a desire to look more lean and defined. The previous sport and triathlon activity training were quite taxing, with minimal visible effect on body mass. Also, training for Olympic activities led competitors to cut down on their weight considerably. Triguy2014 was ready for a change after four years of consistent triathlon activities.

Conclusion

Triguy2014 cut down their weight from 170 to 160 lbs in eight weeks by following a low-carb clean diet and lifting through the Stronglifts 5x5 program with some additional workouts. The user lost about 500 calories below their TDEE and retained strength without significant loss. If you're ready for a change and looking to lose weight, test and see what works for you. It could be focusing on strength retention, adding some auxiliary exercises, and sticking to a low-carb clean diet. Combine it with some light training, and you might be looking at fitness results in no time.

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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.