One Month of Keto and Weight Training: Reddit User's Weight Journey

Introduction

A Reddit user identified as 'mmcrowle' shared an impressive weight loss journey on the platform. In a month, mmcrowle was able to lose 10 pounds by following a ketogenic diet and incorporating weight training into their routine.

The Keto Diet

Mmcrowle's posts revealed that they mainly focused on consuming foods that are low in carbohydrates and sugar, such as spinach, broccoli, kale, avocado, among others. They counted net carbs instead of all carbs and mentioned taking a multivitamin supplement to ensure they were getting enough micronutrients. They also shared that they eat around 1300-1500 calories per day, staying faithful to their diet with just one cheat day.

Weight Training and Workout Routine

Mmcrowle exercised at the gym on Mondays, Wednesdays, and Fridays, where they did sprint intervals on the treadmill and dynamic stretching to warm-up. They then move on to compound exercises, including bench press, squats, deadlifts, and overhead press (OHP), which they did in five sets of five reps. Mmcrowle noted that they had very short rest times between sets to keep their heart rate up. They also did a variety of other accessory work for an hour and a half, such as dips, rows, glute bridges, and curls. After their workout routine, they foam rolled, which helped with soreness.

Successes and Challenges

Overall, mmcrowle mentioned that they never felt hungry and had constant energy levels through their diet and exercise routine. Although their lifts could have been better, they were happy to keep eating at a calorie deficit in the meantime while aiming to lower their body fat percentage. However, they also admitted it was tough going for the first week of the diet. Another Reddit user made a point about how challenging it is to get enough potassium on the keto diet, so smart supplementation is essential.

Conclusion

If you're seeking inspiration and tips for a keto and weight training journey, mmcrowle's experience is a worthwhile read. As with any diet or exercise regimen, it's essential to remember that everyone's body is different, and individual needs and results may vary. Overall, though, lowering carbs, sticking to a calorie deficit, and being consistent with a workout routine can lead to fantastic results.