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Four Year Weight Loss Journey: Cico and Body Weight Training to Barbell Training for a Sedentary Couch Potato

Read about one man's inspiring weight loss journey from 210 lbs to 177 lbs and back to 187 lbs by using CICO and body weight training, progressing to barbell training with impressive lifts.

Article by Madeleine Smith

A photo of a 5'7" man showing a weight cut from 210 pounds to 188 pounds. A respectable loss of 22 pounds.
M/42/5’7 [210>177>187=23 lbs] 2018-2022. 4.5 years. Started with CICO + body weight training, then progressed to barbell training.
Originally posted on /r/progresspics

Introduction

A Reddit user named clarrkkent shared his incredible weight loss journey. Starting at 210lbs, he managed to lose weight using CICO and body weight exercises. Later on, he added weight training and was able to drop down to 177lbs. After reaching his goal weight, he decided to start a lean bulk and is now hovering around 187lbs.

CICO and Body Weight Training

Clarrkent began his weight loss journey through CICO - a diet method that focuses on controlling calories in versus calories out. He also started with body weight exercises, which he did consistently for six months. These two factors combined contributed to his initial weight loss of 33lbs. He pushed forward and continued to lose until he hit 177lbs.

Barbell Training

Clarrkent didn't stop there. He added weight training to his routine, including squats, bench press, deadlifts, and overhead press. After incorporating barbell training, his lifts dramatically improved. His squat, bench press, deadlift, and OHP lifts are now at 400lbs, 315lbs, 455lbs, and 190lbs, respectively.

Lean Bulking and Future Goals

After reaching his initial goal weight of 177lbs, Clarrkent decided to switch things up and start a lean bulk. His current weight is around 187lbs, and he plans on bulking up to 195lbs before attempting a cut down to 180-185lbs. Keep in mind that his lifting goals are top priorities, and he isn't solely focused on the number on the scale.

Conclusion

Everyone's journey is different when it comes to weight loss, but taking inspiration from others' experiences can prove incredibly valuable. Clarrkent's story shows the power of CICO, body weight exercises, and progression to barbell training. He is a testament to the idea that with dedication and consistency, even significant weight loss goals can be achieved. If you're looking for a change, why not try taking some steps towards a healthier lifestyle?

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Madeleine Smith

Content Lead at MyProgressPics.com

Madeleine is passionate about empowering individuals with the information and tools they need to transform their bodies and lives.