By Height By Weight  

20Lbs Weight Loss Journey Through Lifts and Ketogenic Diet

Learn how JonBlackdick accomplished great physical transformation within 1.5 years through effective workout routine and steady diet habit.

Article by Madeleine Smith

A progress pic of a 5'9" man showing a fat loss from 185 pounds to 165 pounds. A total loss of 20 pounds.
M/20/5'9" [185 > 165 = 20lbs] (1 year 6 months) 'Recomp'
Originally posted on /r/progresspics

Introduction

JonBlackdick's weight loss journey began when he started focusing on his lifting routine and maintaining a steady diet. He achieved his great transformation within six months and reported his success on Reddit. The post received over 800 upvotes and comments from people wanting to learn from his routine.

Workout Routine

JonBlackdick found tremendous success using workout routines like PPL and PHAT alternation. PPL worked best for him, lifting six times each week and resting for one day. PHAT is another program he implemented. It involved lifting for four days each week, with three rest days. JonBlackdick emphasized that the program's intensive volume helped him gain muscle while losing fat throughout his weight loss journey.

Diet Plan

JonBlackdick followed a standard ketogenic protocol since his early days of weight loss. This protocol encouraged him to keep his daily net carbs under 30g while filling up the remaining energy requirement with high-protein, high-fat consumption. Later, he incorporated a targeted ketogenic plan by adding 15g of dextrose before a workout. Thus, he managed to stay focused and energetic to maximize his training volume. Additionally, he ate at approximately the maintenance level calorie on the days he lifts, with a 200 calorie deficit on his rest days, resulting in a weekly calorie deficit of around 10%.

No Cardio

JonBlackdick didn't do much cardio throughout his weight loss journey. He only walks his dog on trails as his only cardio activity. Furthermore, he was more interested in creating aesthetics and did a lot of volume at his exercise regimes for maximum muscle growth.

Conclusion

JonBlackdick's journey emphasizes the effectiveness of following a steady diet habit and consistent workout routine. Even without any significant cardio activities, his transformation was achievable through proper and effective planning. Consider his routine and try it yourself if you want to achieve the same or a similar transformation.

Comments
No comments found! Be the first!

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.