M/22/5'9'' [190 > 150 = 40Lbs] 6 Months Weight Loss Journey

Introduction

Eddie8671 has shared his scientific approach toward his 6 months weight loss journey on Reddit. He lost 40lbs from 190lbs to 150lbs by eating at a calorie deficit and weightlifting.

Nutrition

The most essential part of Eddie8671's journey has been nutrition. He typically eats 2200-2300 calories a day, along with walking about 10000-15000 steps with cardio sparsed throughout the week where it makes sense. He starts with protein overnight oats, which includes 500 calories, 40g protein, 50 carbs, and 10 fats. He then eats fruits with a chicken breast and thigh off a rotisserie chicken with a low-calorie BBQ sauce. He swaps chicken occasionally for different protein options. Eddie8671 consumes 140-180g protein and 200-270g carbs a day with fat staying low at around 50-75g/day.

Weightlifting

Eddie8671 weight-trains for 4 days a week, following a progressive overload push/pull/leg model. He has made significant progress in his lifts, including bench press (145lbs), one-arm rows (55lbs dumbbell), seated shoulder press (45lbs dumbbell), and squats (215lbs). He has been able to maintain his strength in all workouts or even increased some strength while losing 40lbs. The power to weight ratio is much higher now, making him much stronger for his stature.

Goal and Future Plan

Eddie8671 is thinking of an additional 5 pounds of quality fat loss, which will be his end point that gets him to a certain level of leanness for his personal reasons. Once he is happy with his bf%, he will start lean bulking and work up in weight for another 6 months, maintaining the same bf%. Even though he feels great and looks great, he sometimes gets self-conscious about being small. However, he knows it's body dysmorphia manifesting itself.

Conclusion

Eddie8671's approach of weightlifting and eating at a calorie deficit with proper nutrition resulted in exceptional weight loss progress. One can follow his approach, but it must be customized according to their lifestyle and food choices. Keeping track of calorie intake, nutrition value, and exercising regularly is a crucial part of any weight loss journey. However, nothing beats self-motivation, patience, consistency, and self-discipline in achieving one's weight loss goals.