M/23/6'2'' Lost 29Lbs: a Journey of Diet and Training

The Importance of Diet for Weight Loss

Kimjongheal emphasizes that diet is the most crucial factor in weight loss. As a beginner, they learned how important food choices are to achieving their goals. They followed a strict diet and exercised a few days a week. In the first 101 days, they didn't cheat, then relaxed their diet during the Christmas holidays.

Reverse Pyramid Training Method

Kimjongheal’s training started with the reverse pyramid program. They lifted two sets per workout, aiming for 6-8 reps for the first set, and 90% of the previous weight for the second set. They scheduled Chest/Back/Legs for M/W/F and cycled carbs. After cutting significant weight, they transitioned to a PPL variant with higher volume and more focus on the chest.

Cardio and Ab Workouts for Toning

The progression started with no cardio, but as Kimjongheal's TDEE increased, they added cardio to their routine along with abs and other weight lifting exercises. They started doing cable crunches two months into the cut for well-rounded abdominal toning.

Maintain Healthy Habits While Enjoying Guilty Pleasures

Kimjongheal found that it is essential to meet macro goals -protein, overall calories, and cycle carbs-while also indulging in high-calorie food. They challenged the myth that weight loss could only occur if you ate clean. The contradiction is that while healthy eating is beneficial for health, sometimes the additional nutrients for body function can limit rapid reductions in kilograms.

How Much Muscle Did They Lose?

Kimjongheal believes that weight lifters overestimate the amount of muscle they lose during a calorie deficit. A beginner may gain muscle or not lose any muscles while on a steep caloric deficit, particularly when using their muscles regularly. Kimjongheal started their fitness journey on and off for six years, with no discipline in training, combined with poor eating habits. Through diet and training, they could lose 29lbs to hit their goal weight.