Man Loses 88Lbs in 6 Months Through Cardio and Diet; Adds Lifting; Stalled Weight Loss Addressed Through Protein Limit and Calorie Cut

Setting and Achieving Goals: How Reddit User Kn1gHtHaVVk dropped from 280 lbs to 192 lbs

Kn1gHtHaVVk shared his weight loss journey on Reddit which began when he weighed in at 280 lbs. After following his cardio routine and diet that for fifth months, he lost 80lbs, averaging to 1.6lbs of weight loss each week. He eventually integrated weight lifting into his routine to help him lose the last few pounds of fat he wished to lose.

Plateauing after Implementing Weight Lifting

After Kn1gHtHaVVk introduced weight lifting into his routine, his weight loss progress slowed down. At this stage, he increased his protein to 207g/day which included a protein shake after his work-out. He limited his lifting eating days to 1900 calories and consumed 1,250 calories on his cardio days.

Fixing the Plateau: A Calorie Cut & an Understanding of Healthy Macros

After his plateau, Kn1gHtHaVVk increased his protein to 207g/day to support his bodybuilding goals. At the same time, he limited his caloric intake, consuming no more than 1,900 calories on lifting days, and 1250 calories on cardio days. He restructured his macros to 45% protein, 30% carbs, and 25% fat. However, he noted that he would have liked to consume fewer carbs to cut down his grocery bill.

Balancing diet and exercise

The user acknowledged the importance of balancing diet and exercise to achieve weight loss goals. He emphasized the importance of finding a healthy diet that works for one's body and sticking to it. Moreover, he recommended cardio workout at the start of the routine before introducing weightlifting. This helps you minimize muscle loss while dropping fat.

Takeaways

When starting a weight loss journey, it is essential to set achievable and specific goals while being committed to the process. Also, diet and exercise go hand in hand. You can gain muscle and simultaneously drop fat with an integrated wetlifting and cardio routine. A more balanced macro composition with not too much protein intake is necessary, along with a calorie deficit. A support system, whether in the form of a community or a device like a fitness tracker, can help achieve one's goals.