A 16 Month Weight Loss Journey of a 41 Year Old Male

Introduction

A Reddit user ronrule, a 41-year-old male, shared his impressive weight loss journey. He went from 225lbs to 169lbs in 16 months. He was able to achieve this result by following a diet plan and a 6-day lifting program.

Diet

Ronrule credits his success to sticking with the calorie in, calorie out (CICO) method, tracking his calories using a food scale and MyFitnessPal, and reaching his goal of at least 160 grams of protein per day. He consumed chicken breast, protein powder, low-fat cottage cheese, low-fat Greek yogurt, egg beaters, and sugar-free sauces. He advises choosing lean proteins like turkey, chicken, and fish, and to experiment with different recipes to keep things interesting.

Workout Routine

Ronrule's workout of choice was the Push-Pull-Legs (PPL) 6-day lifting program. The program consists of 3 days of exercises for each muscle group and utilizes linear progression. This program is easily accessible to anyone since it is available online. It can be done at home or in a gym. According to Ronrule, he was able to maintain more lean mass with this routine, compared to when he focused mainly on running in his 30s.

Cardio Routine and Lifestyle Changes

Ronrule had minimal cardio in his program, doing only random 1-3 mile runs when he felt like it or when he needed to cancel out calories. He also mentioned that he had undergone a similar transformation in his 30s but focused on running instead of weightlifting. His fitness journey this time around involved transitioning from fast food and soda to healthier, protein-rich foods. He started by making small changes and gradually increased his progress over time.

Final Thoughts

Ronrule's story is a great example of how consistency and discipline can lead to amazing results. While his workout and diet plan worked for him, it's important to remember that everyone's biology, lifestyle, and fitness goals are different. It's best to find a routine that works for you and stick to it. Whether it be running, weightlifting, or a combination of both, the most important thing is to stay active and eat well.