M/22/5'9"/162Lbs to 145Lbs in 3.5 Months: a Weight Loss Journey

Introduction

The reddit user aniphi52 has shared their weight loss journey on the platform. In the last 3.5 months, they have progressed from 162lbs to 145lbs and reduced their body fat by 7% through diet and exercise.

Adding Muscle and Cutting Fat

Now, after achieving their weight loss goal, aniphi52 wants to add some muscle and cut a little more fat. Suggestions from the comments include heavy strength training, eating muscle-building foods like rice, chicken, potatoes and oatmeal, and making sure to get plenty of veggies. Specific exercises recommended include chest (bench/incline), biceps/forearms (curls), triceps/shoulders/back (dumbbell raises and pull downs), and legs (squats, calf raises, leg curls, leg press).

High-Protein Shake Recipe

A high-protein shake recipe was also shared in the comments, consisting of whey protein, almond milk, raw pasteurized eggs, and water. Another commenter suggested a recipe with whey protein, peanut butter, oatmeal, milk, and ice cubes. Both recipes aim to provide the protein needed for muscle growth.

Diet and Exercise

Aniphi52 credits their weight loss success to the MyFitnessPal app, which they used to log their food intake and aim for a daily caloric limit of 2000. They also jogged a couple of miles a day and did basic weightlifting for an hour four times a week. They believe that diet made up 80% of their success.

Conclusion

The reddit community provided helpful tips for aniphi52's next steps in their fitness journey, including muscle-building exercises and protein-rich recipes. This weight loss success story also highlights the importance of maintaining a calorie deficit through diet and incorporating exercise into your routine.