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Gmbf Progress: 25% to 20% Body Fat at 165Lbs with Wendler 531 and Hiit

A 32-year-old male with starting weight at 165lbs enrolled in Wendler 531 and 12-15 Sprint HIIT + Carb Cycling dropped from atleast 25% body fat to 20% based on Reddit comments.

Article by Madeleine Smith

A progress pic of a 5'6" man showing a snapshot of 165 pounds at a height of 5'6
[GMBF] (M/32/5'6"/165lbs)
Originally posted on /r/guessmybf

Introduction

A Reddit user with the username 96845 documented his weight loss progress from at least 25% body fat to 20% body fat in a post with the title GMBF. The user shared a picture of his progress and reached out to the Reddit community for feedback and program recommendations.

User's Weight Loss Journey

The user started at 165lbs and, according to one user's feedback, was at 25% body fat at the beginning of his journey. After following Wendler 531 main lifts and 12-15 Sprint HIIT + Carb Cycling, the user was able to achieve at least a 5% reduction in body fat to 20%. The user's progress emphasizes the importance of both weight training and cardio in body composition changes.

Wendler 531

The Wendler 531 program is a strength training program that focuses on the fundamental strength movements of squat, bench press, deadlift, and overhead press. It also involves training in cycles, with every fourth week being a deload week to reduce the risk of injury and overtraining. The program uses a percentage of your one-rep max and gradually increases the intensity over time.

Sprint HIIT and Carb Cycling

Sprint HIIT (High Intensity Interval Training) is a type of training that involves short bursts of high-intensity work, followed by periods of recovery. This type of training has been shown to improve cardiovascular fitness, metabolic health, and body composition. Carb cycling is a nutrition strategy that involves alternating between high-carb and low-carb days to optimize fat loss and muscle gain.

Conclusion

This Reddit user's weight loss journey is a testament to the effectiveness of a program that combines strength training, cardio, and proper nutrition. While the user followed Wendler 531 and Carb Cycling, individuals should find a program that fits their lifestyle and preferences. Anyone looking to lose weight and improve body composition should focus on consistent effort, patience, and healthy habits to achieve long-term success.

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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.