Man Loses 18 Pounds in 11 Weeks Through Keto Diet and Bro Split Training

Introduction

A Reddit user who goes by wassmatt embarked on an 11 week weight loss journey prior to a physique show and his upcoming wedding. In that time, he lost 18 pounds and documented his progress on the social media platform.

The Routine

Wassmatt followed a strict keto diet with roughly 2,000 calories per day. He incorporated one high intensity interval training (HIIT) or low intensity cardio session per training day and also aimed for one HIIT session on non-training days. He stuck to a four day per week bro split fitness routine.

Results and Future Goals

The Reddit user plans to add mass and compete in 2018. He aims to not be in last place in the novice category. He lost a significant amount of weight and when questioned on muscle loss, he admitted to losing some, but recommended cutting slowly to mitigate losses.

Effectiveness of Keto Diet

Along with cutting, this Reddit user followed a strict keto diet. He notes that avoiding the insulin and blood sugar peaks from traditional diets helped to lessen food cravings and preserve muscle. He didn't experience any issues with endurance during his HIIT training.

Tips for Cutting and Bulking

This case study shows that with dedication and a strict regimen, significant weight loss is obtainable. Wassmatt recommends cutting slowly to avoid muscle loss and sticking to a keto diet to lessen food cravings. He intends to add mass and bulk up to 12% body fat before cutting to 8% and repeating the cycle. He documents his progress on his Reddit page for inspiration and support.