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Man Loses 40Lbs in 4 Months with 800 Calorie Deficit and Heavy Lifting

Discover how a young man transformed his body by lifting heavy weights 4 times a week, eating at an 800 calorie deficit, and keeping protein high.

Article by Madeleine Smith

A photo of a 5'7" man showing a weight cut from 187 pounds to 147 pounds. A net loss of 40 pounds.
M/23/5'7" (187>147) lost 40lbs in 4 months. Now time to bulk slowly.
Originally posted on /r/progresspics

Introduction

Jahmay, a young man from Reddit, gained 40lbs within 4 months on a lifting-based weight loss plan. He focused on heavy, compound movements and lifted weights four times a week while eating at an 800 calorie deficit and keeping his protein intake high.

Losing Weight with Heavy Lifting

Jahmay found impressive success with a lifting-based weight loss program, seeing fat loss results as he kept his protein intake high to prevent muscle degradation. By incorporating compound lifts like benchpress, squat, overhead press, deadlifts and pull-ups, Jahmay gradually dropped the pounds, as well as seeing noticeable muscle growth.

Calorie Deficit for Cutting

In order to reach an 800 calorie deficit during his weight loss phase, Jahmay ate 800 calories less than his maintenance level of 2500 calories a day (which he determined using a TDEE calculator). This kept him at around 1700 calories intake daily. Maintaining his high protein allowed him to reduce fat without losing muscle mass.

Results and Future Plan

Jahmay lost approximately 40lbs in four months using his lifting-based weight loss plan. Now, he plans to go into a slow bulk, consuming 300 calories over his maintenance intake.

Conclusion

Jahmay's transformation is a testament to the benefits of strength training for weight loss. His personalized program of keeping protein low while lifting heavily four times a week allowed him to make progress in his weight loss journey. By sharing his results, Jahmay has helped others to consider strength training and personalized calorie intake as strategies to see results.

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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.