By Height By Weight  

Two Months of Fitness with No Weight Change, but Enormous Improvement

Stefzz shares his progress report after weight training and 140g-150g protein diet to improve strength.

Article by Madeleine Smith

A photo of a 5'10" man showing a snapshot of 180 pounds at a height of 5'10
[M/28/5'10"/180lbs - 2 month progress] No change in weight yet, but I'm on my way.
Originally posted on /r/progresspics

Introduction

Stefzz, a 28-year-old man, started his fitness journey two months ago. He followed the Stronglifts 5x5 program with additional exercises such as chinups, pullups, and dips to improve his strength.

No Weight Change, Big Improvement

Despite no change in his weight, Stefzz' progress has been noteworthy. He has been able to improve his strength with his lifts getting progressively heavier. This is proof that weight isn't everything.

Workout Plan

Stefzz' workout plan consists of alternating Workout A and B, with a schedule of Mon/Wed/Fri. He does exercises focusing on squats, bench press, deadlifts, overhead press, barbell rows, chinups, pull ups, and dips. Stefzz has been able to maintain linear progression and improve his strength using this program.

Diet Plan

Stefzz follows a diet that ensures he gets enough protein each day (140g-150g). At this point in his journey, he has been eating close to the maintenance level. With this, he hasn't been losing or gaining weight, but his strength has been improving. However, it is recommended to add 400-500 calories to his diet to get the energy to maintain linear progression.

Conclusion

Stefzz' progress report reveals that focusing on strength isn't solely about weight loss. Despite not losing or gaining weight, his strength and fitness have improved, and he feels better with himself. Following his workout and diet plan, with the necessary adjustments, can be helpful to others looking to start on their own fitness journey.

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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.