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One Year Journey: M/20/5'11" Goes From 185Lbs to 165Lbs

Check out JonBlackdick's weight loss journey, which includes diet and training routine details.

Article by Madeleine Smith

A photo of a 5'11" man showing a weight loss from 185 pounds to 165 pounds. A respectable loss of 20 pounds.
A photo of a 5'11" man showing a weight loss from 185 pounds to 165 pounds. A respectable loss of 20 pounds.
M/20/5'11" [185lbs to 165lbs] (1 year; 6 months)
Originally posted on /r/Brogress

From a Bulking Phase to Smart Training and Fat Loss

JonBlackdick's fitness journey began with an 8-month bulking phase, which led him to 185lbs. After that, he opted for smarter training and fat loss, which helped him lose 20 pounds in a year.

Training Programs and Diet

JonBlackdick tried multiple training programs, including Candito's strength training program, PPL Split, classic bro split, and a modified PHAT program. However, he states that he has seen the best results with PPL and the PHAT variation.

The Benefits of a Ketogenic Diet

JonBlackdick has followed a standard ketogenic protocol, with a focus on keeping NET carbs under ~30g a day, hitting protein macros, and filling the rest of the calories with fat. He has now switched to a targeted ketogenic protocol, where he adds ~15g of dextrose before a workout. He has also mentioned that he eats at maintenance on the days he lifts and at a 200 calorie deficit on rest days, to build muscle and lose fat simultaneously.

Staple Foods and Meal Prepping

JonBlackdick's diet includes eggs, freshly grilled chicken, broccoli, avocados, cauliflower, and mushrooms, with added hot sauce and ranch for flavor. He usually makes his meals day by day to hit his macros, as the fridge might not always have enough food. He suggests checking out the subreddit r/ketogains.

Final Thoughts

JonBlackdick's dedication and consistency in following his workout and diet routines have paid off. He has lost weight and gained muscle, with his chest looking significantly more toned. While he found PPL and PHAT to be the most effective workout programs, it's important to remember that different routines work for different people. However, JonBlackdick's journey serves as an inspiration for anyone looking to kickstart a healthier lifestyle through smart training and diet choices.

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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.