From 151 to 169 and Back to 160: a Weight Loss and Fitness Journey

The Workout Routine

The redditor followed an upper/lower split program similar to the 5/3/1, with a focus on main lifts and accessory work. The routine includes bench or military press, chins, DB bench press, DB row, triceps extension, face pulls, squat or deadlift, front squat or RDL, leg curls, single leg press, weighted hyper, and calf press.

Progression and Frequency

The redditor followed the 5/3/1 plan for the main lifts and focused on increasing weights, reps, and sets for the accessory work. The workout was a four-day program, with one day for each of the main lifts.

No Cardio, but Strict Diet

The redditor didn't incorporate any cardio in the workout routine but maintained a strict diet. The diet included one gram of protein and 0.5 grams of fat per pound of bodyweight and the rest of the calorie intake from carbs. For the cutting phase, the redditor ate 2200 calories a day, while a less strict approach was employed during bulking.

Weight Loss to Gain

Over 1.5 years, the redditor experienced a net gain of nine pounds, going from 151 to 169 and back to 160. While the journey towards weight loss and fitness involved intense workout and strict diet, it paid off in the end. For others seeking the same benefits, experimentation in routines, progression, and frequency is key, as everyone has a different fitness journey that works best for them.

Photos and Appreciation

The redditor appreciated the support and encouragement from the comments and shared images of his wheels on the post. The strength gains and weight loss were evident, and the post serves as a testament to what can be achieved through hard work, dedication, and consistent effort.