Journey to Weight Loss: a Reddit User Down 32 Lbs in 9 Weeks

Follow the weight loss journey of JLangvee, who lost 32 lbs in 9 weeks with a calorie deficit and a combination of swimming, weight training, and HIIT.

Article by Madeleine Smith

A before and after photo of a 6'0" male showing a weight loss from 237 pounds to 205 pounds. A respectable loss of 32 pounds.

M/23/6' Down 32 lbs in 9 Weeks, 237 lbs - 205 lbs. Vacation, here I come!
Originally posted on /r/progresspics

Introduction

JLangvee, a Reddit user, successfully lost 32 lbs in 9 weeks. His transformation post got 73 upvotes and generated several comments from other Reddit users who were curious about his routine and progress.

JLangvee's Routine

JLangvee's weight loss journey started with a calorie deficit of about 2000 calories a day. He followed a paleo-based diet with a focus on protein, secondary fats, and a small amount of carbohydrates. He aimed to consume approximately 150-180 grams of protein per day, which was in line with his 180 lbs of lean mass.

JLangvee combined his diet with physical activity. He swam at least once a week for 45 minutes and played ice hockey once a week for an hour. He also weight-trained 4-5 times a week for 90 minutes per session. JLangvee's lifting routine consisted of back and arms, legs, chest, and shoulders and arms. His rep ranges varied depending on the lift, but never exceeded 12 reps during his cut.

JLangvee's HIIT Training

On days that he did not swim or play hockey, JLangvee spent a minimum of 20 minutes doing high-intensity interval training (HIIT) on a stationary spin bike. This form of exercise is beneficial for burning calories, improving cardiovascular health, and increasing energy levels.

Measuring BF%

When asked about his body fat percentage (BF%), JLangvee replied that he used the time-honored practice of guesstimation. However, other Reddit users noted that JLangvee was close to 10% BF and complimented him for his progress.

Conclusion

JLangvee's journey to weight loss is a great example of the benefits that come from combining a calorie deficit with regular physical activity. His routine was a combination of weight training, cardio, and HIIT, which helped him burn fat and build lean muscle. If you're interested in a similar journey, it's important to remember that everyone's body is different and that what works for one person may not work for another. Experiment with different approaches and find what works for you!