29 Lbs Weight Loss Journey in 159 Days: Detailed Lifting and Nutrition Plan

Introduction

Losing weight is a challenging task, but with the right nutrition and fitness plan, it becomes less difficult. One such person who accomplished this feat is kimjongheal. In this article, we’ll take a closer look at his journey from 194 lbs to 165 lbs in just 159 days.

Training Routine

Kimjongheal, who had been lifting on and off since the age of 15, followed a 3-day-a-week training routine. He followed the Reverse Pyramid Training protocol, which involves 2 sets of each exercise. The first set is performed to failure at 8-12 reps while the second set is completed at 90% of the weight of the first set +1 rep. His body part split was Back, Legs, and Chest, and the routine was followed on Monday, Wednesday, and Friday.

Nutrition Plan

He followed the leangains protocol, which included a feeding window from 12 pm-8 pm. In the first 9 weeks, he aimed for a weekly calorie deficit of 7000 kcal. On rest and lifting days, he consumed 1200 kcal and 1700 kcal, respectively. He prioritized meeting his protein goal, staying below his calorie goal, and keeping his carb intake low on rest days and high on workout days. After 75 days, he slowed down the cut, and his calorie intake was adjusted.

Learning Points

Kimjongheal found that diet played a significant role in his weight loss journey. He prioritized diet over lifting and avoided eating outside his feeding window. He also discovered that while lifting is important, it's essential to take adequate rest and avoid over-training. Lastly, he stressed the importance of adjusting your diet in accordance with your body's changing needs.

Conclusion

Kimjongheal's journey is a testament to the fact that with the right mindset and a well-structured nutrition and fitness plan, losing weight is possible. The key to success is finding a plan that works for you and being consistent with it. It's worth experimenting with different workout routines and nutrition plans until you find one that works best for your body. Good luck on your journey to a healthier, happier you!