M/22/5’10” 70Lb Weight Loss in 6 Months Plus 1 Month of Weight Training

Background

The Reddit user, who goes by the username x_________x, is a 24-year-old who went from 227lb to 164lb in just six months. They previously lost weight six years ago but didn't engage in weightlifting and slowly gained it all back. This time, x_________x tracked their calories and engaged in strength training with a lean bulk. The accompanying pictures show their significant progress, which x_________x attributes to the proper application of caloric deficits and strength training.

Diet and Exercise

x_________x tracked their calories using MyFitnessPal and was able to lose weight at 2lbs/week. They mostly achieved this through a caloric deficit but took a multivitamin to supplement their diet. Now that they're in a lean bulk, they shoot for roughly 500 calories over maintenance with 160g of protein (1g/lb of lean body weight). For strength training, they use the Starting Strength program and have been making "noob gains." They also recommend supplementing with creatine, whey protein, and carbs after lifting.

The Importance of Strength Training

x_________x attributes much of their significant weight loss to strength training, stating that strength training helped them burn fat more efficiently and gain muscle. Additionally, they recommend strength training for anyone looking to improve their physique, stating that cutting fat with a caloric deficit followed by strength training with a proper program will help anyone achieve their goals.

The Importance of Tracking Goals and Expectations

x_________x offers a word of caution for anyone comparing their progress photos to others in the fitness community. They recommend tracking goals and expectations realistically and sharing all aspects of their journey, including their problem areas, to offer others reasonable expectations. Additionally, x_________x encourages all users to try things out for themselves, finding what works best for them.

Conclusion

x_________x's weight loss journey shows the power of tracking calories, engaging in strength training, and supplementing with dietary supplements such as creatine and whey protein. Anyone looking to cut fat and gain muscle should consider using x_________x's advice while also tracking goals and expectations realistically. However, the key takeaway is that everyone's journey is different, so experimenting with different methods to find what works best is crucial.