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User's 20 Lbs Weight Loss Journey with Strict Keto and Heavy Lifting

Read how Reddit user BronxMcCoolranch lost weight through strict keto diet and heavy lifting, with tips on food and routines. An inspiring read.

Article by Madeleine Smith

A progress pic of a 6'1" man showing a fat loss from 198 pounds to 178 pounds. A total loss of 20 pounds.
[M/29/6'1][198->178] 3 Months of Strict Keto (mostly) and Heavy Lifting.
Originally posted on /r/progresspics


In just three months of strict keto diet and heavy lifting, BronxMcCoolranch, a 29-year-old man standing 6'1, lost 20 pounds. His inspiring transformation was shared on Reddit, where he answered queries from other users, who wanted to know more about his diet and workout routine.

Keto Diet Foods and Restriction

BronxMcCoolranch primarily ate scrambled eggs, bacon, pork chops, burger patties, dark green leafy vegetables, such as spinach, and cheese, while avoiding breads, pasta, and sugary foods and drinks on his strict keto diet.

Heavy Lifting Routine

While his workout routine varied each week, BronxMcCoolranch made sure to do exercises that he likes consistently, such as bent-over barbell rows, machine chest flies, and deadlifts with the heaviest weight he can go for two to six reps. He lifted three days a week, doing warm-up sets of 12-15 reps, which he hadn't done before.

Inspiration and Tips for Others

BronxMcCoolranch's journey proves that with a strict keto diet and regular heavy lifting, weight loss goals could be achieved effectively. Trying out these routines could be the start of a similar journey for others. Users may want to keep track of their meals, focus on high-protein foods, and create their own mix of exercise routines.


BronxMcCoolranch's inspiring weight loss journey, supported by a thorough keto diet and heavy lifting, serves as an inspiration for anyone looking to shed extra pounds. His applied routines could serve as a blueprint for a successful weight loss journey to others who are looking to try things out for themselves.

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Madeleine Smith

Content Lead at

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