Male's Four Month 240 Lbs to 200 Lbs Weight Loss Progress: a Reddit User's Journey

Read how a male Reddit user lost 40 lbs in four months through proper diet and exercise, including his macros and workout routine

Article by Madeleine Smith

A photo of a 6'1" man showing a weight cut from 240 pounds to 200 pounds. A respectable loss of 40 pounds.

Male/21/ 6'1 [240 lbs ->200 lbs= -40 lbs)(4 months)(155,275,385,405 OHP/BP/SQ/DL)
Originally posted on /r/Brogress

RichardthePotter, a male Reddit user, embarked on a weight loss journey that led him to lose 40 lbs in four months. His starting weight was 240 lbs, and he currently weighs 200 lbs. RichardthePotter achieved this feat through proper diet and regular exercise.

Diet

RichardthePotter's goal was to get 170 g of protein a day with minimal fats and carbs. While he aimed to have 254 g of carbs and 63 g of fat, he tracked only protein. He followed a 2200-calorie diet meticulously, which helped him lose significant weight.

Workout Routine

RichardthePotter followed the Power Hypertrophy Adaptive Training (PHAT) routine that helped him maintain muscle mass while burning fat. He worked out a minimum of four days a week doing power upper and hypertrophy days that focused on higher reps and chest flies.

Current Status

As of December 31, 2014, RichardthePotter had a bench press of 275 lbs and a squat of 385 lbs. While his OHP was at 155 lbs, he felt he could do more on this exercise. RichardthePotter now has a weight of 200 lbs and is continuing to work hard to maintain a healthy weight.

Final Words

RichardthePotter's weight loss journey shows that with a proper diet and regular exercise, one can achieve fitness goals. His routine may not work for everyone, but his dedication and hard work can be a motivation that one can use to build their own plan. Whether you are looking to lose weight or increase muscle mass, the key is to start and persevere even when it seems hard.

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