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From 170Lbs to 167Lbs: a Weight Journey Through Lifting

Read about the weight journey of Whipfather, from 170lbs to 167lbs through lifting. Learn about his exercise routine and nutrition.

Article by Madeleine Smith

A before and after photo of a 5'5" male showing a weight loss from 170 pounds to 150 pounds. A respectable loss of 20 pounds.
A before and after photo of a 5'5" male showing a weight loss from 170 pounds to 150 pounds. A respectable loss of 20 pounds.
A before and after photo of a 5'5" male showing a weight loss from 170 pounds to 150 pounds. A respectable loss of 20 pounds.
M/22/5'5" [170lbs > 150lbs > 167lbs] (15 months) There And Back Again: A Lifting Tale
Originally posted on /r/progresspics

Whipfather started his weight journey in April 2012 when he actively tried to lose weight. At 170lbs, he began by jogging, doing cardio three to four times a week using the Couch to 5K program, but it only resulted in a neglibable weight loss. From August to December, he started lifting, but without a program to log it, it wasn't progressive.

Phrak's Greyskull LP Variant

In February, Whipfather started Phrak's Greyskull LP Variant. It's an excellent program that kept him motivated, and he slowly progressed focusing on his form over weights. The program satisfies the ''Bench Press, Overhead Press, and Deadlift requirement. The podcast delves deep into the program, which aims to produce strength and add muscles without needing to gain weight.

Nutrition

Whipfather's diet plan changed according to his routine. While losing weight from April to July, he was eating between 1800 and 2000kcal. From August until December, he aimed for 2250-2500kcal, with one gram of protein per pound of bodyweight. Since he began lifting, he has been eating around 3000-3200kcal on workout days and 2500-2700kcal on rest days, with 40% carbs, 30% protein, and 30% fat.

From 170lbs to 167lbs

At the start of his journey, Whipfather weighed 170lbs, and over 15 months, he reduced his weight to 150lbs and increased his strength. Later, he went back to 167lbs for carrying more muscles. His legs have grown from 23 inches to just under 25 inches, and his bench press increased from 135lbs to 225lbs.

Conclusion

Whipfather used his weight journey experience to motivate others who want to follow the same path. He emphasizes the importance of lifting techniques and appropriate form-over-weight mindset. A stable diet plan should accompany anybody's journey towards physical goals. While Whipfather achieved his fitness goals through a specific program, he advises others to experiment to find the right training and nutrition that suits them best.

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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.