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A 13 Month Journey From 193Lbs to 180Lbs: User Shares Routine and Diet Used

A Reddit user shares his weight journey from 193lbs to 180lbs in 13 months through changes in workout routine and diet.

Article by Madeleine Smith

A before and after photo of a 5'11" male showing a weight cut from 193 pounds to 180 pounds. A net loss of 13 pounds.
A before and after photo of a 5'11" male showing a weight cut from 193 pounds to 180 pounds. A net loss of 13 pounds.
A before and after photo of a 5'11" male showing a weight cut from 193 pounds to 180 pounds. A net loss of 13 pounds.
A before and after photo of a 5'11" male showing a weight cut from 193 pounds to 180 pounds. A net loss of 13 pounds.
A before and after photo of a 5'11" male showing a weight cut from 193 pounds to 180 pounds. A net loss of 13 pounds.
A before and after photo of a 5'11" male showing a weight cut from 193 pounds to 180 pounds. A net loss of 13 pounds.
M/24/5'11" [193lbs > 180 lbs = 13 lbs] (13 months)
Originally posted on /r/progresspics

The user, ThrowawaysOnThrow, shared his impressive weight journey on Reddit, which gained 82 upvotes and numerous comments from people who admired his progress. Over 13 months, he went from 193lbs to 180lbs, mainly through changes in his workout routine and diet.

Workout Routine

ThrowawaysOnThrow explained that he started by training for a half marathon, increasing his weekly distance from 10-15km to 25-40km, resulting in most of his initial weight loss. In August, he started doing a modified version of Wendlers 5-3-1, which consists of four main lifts - deadlifts, bench press, squats, and overhead press- each one day a week, with accessory exercises.

Dietary Changes

The user's diet also changed. He started his day with a cup of oatmeal and drank protein shakes after working out. He quit drinking soda and eating junk food, except for occasions when he couldn't resist. He ate a lot of chicken and rice, and vegetables to aid in his training.

Gaining Muscle Mass

ThrowawaysOnThrow didn't lose any weight after May but traded fat for muscle. He remained roughly the same weight but aimed to gain strength and muscle mass. In the summer, he planned to cut down to 165lbs and continue his workout regimen. He also planned to run a full marathon in May, which he believed would help him make further progress.

Final Thoughts

It's important to understand that everyone's journey is unique, and what worked for ThrowawaysOnThrow may not work for everyone. However, dedication, hard work, and discipline helped him take control of his weight loss journey, and that too without any external help or significant lifestyle changes. With a little consistency, anyone can attain their weight loss goals and, as ThrowawaysOnThrow did, gain confidence and happiness along the way.

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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.