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From 310 to 210: a 100 Pound Weight Loss Journey Through Weightlifting and Clean Eating

Read about how Reddit user two_youts lost 100 pounds in 17 months through weightlifting and clean eating.

Article by Madeleine Smith

A before and after photo of a 5'10" male showing a weight reduction from 310 pounds to 210 pounds. A respectable loss of 100 pounds.
M/31/5'10" [310>210=100] (17 mos.)
Originally posted on /r/progresspics

Introduction

Reddit user two_youts shared his amazing transformation journey, where he went from 310 to 210 pounds in just 17 months.

The Approach

Two_youts mainly achieved his weight loss through weightlifting, with full-body routines every other day that maintained a high heart rate between exercises. To supplement this, he added occasional HIIT or slow and steady cardio on 'off-days.' His diet was made of clean foods, such as lean meats, fish, fruits, veggies, healthy oils, and nuts, with weekly cheat meals.

The Routine

Two_youts included compound exercises such as squats and bench presses instead of isolation exercises like leg extensions, as this helped to raise his heart rate and maintain a steady burn throughout the workout. Two_yout's routine consists of two sets for each group of muscles, which include the chest, back, biceps, calves, quads, hamstrings, shoulders, triceps, and abs, with 12-15 reps per set, and 30-60 seconds of rest in between.

Words of Advice

Two_youts always emphasises the importance of clean eating, wherein he took 1g of protein per pound of lean body weight alongside his training. While he did not count calories, he noted that consistency is an essential part of the process. Find what works for you and stick to it. Two_youts also advises that weight loss should not be a chore and that the gym should be something to have fun with.

Conclusion

Two_youts journey shows that weight loss is a combination of disciplines that require consistency over the long term. Clean eating, weightlifting, and cardio are all essential parts of the process. While each approach is different, the focus should be on finding what works for you and sticking with it over the long haul.

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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.