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M/29/5'3" Weight Loss Progress: From 180Lbs to 135Lbs in 6 Months

Read about the journey of user OnceWasPerfect to lose weight to have a six-pack. Get some tips on how to lose weight with a proper diet and exercises.

Article by Madeleine Smith

A before and after photo of a 5'3" male showing a weight reduction from 180 pounds to 135 pounds. A total loss of 45 pounds.
M/29/5'3" [180lbs > 135lbs = 45lbs] (6 months) How much more for a six pack? (Bonus end of my yeard!)
Originally posted on /r/progresspics

OnceWasPerfect is a 29 years old male who started his weight loss journey weighing 180lbs. He posted on Reddit his progress after 6 months of regular exercise and proper dieting. He had lost 45lbs and reached a weight of 135lbs. In the post, he asks how much longer he would need to wait to develop a six-pack.

To achieve his current physique, OnceWasPerfect focused on achieving a daily calorie deficit. He uses an app called fatsecret to count calories and keep track of his nutrition intake. He started with a daily calorie deficit of 750-1000, which he reduced to just 500 as he lost weight. He tries to consume about 130 grams of protein a day and fills the remaining calories with meat, wheat toast, and other foods based on preference. He skips breakfast.

For exercise, OnceWasPerfect would go to the gym 3-4 times a week for about 30-50 minutes each time. He followed a push/pull/leg split routine which helped him build muscle as he lost fat. He used to do C25K and added a mile or so run on the treadmill as a warm-up on leg day for cardio.

Some of his fellow Redditors gave him tips to lose the remaining weight and build his abs. Many suggested that he keep his calorie deficit and continue working on his core muscles. One user shared that being 120lbs helped him achieve defined abs. Others advised OnceWasPerfect to add ab workouts like weighted sit-ups and focus on bicep curls and lateral raises to work on his arms/shoulders, and advised him to bulk eventually to help with building muscle.

The journey of OnceWasPerfect is inspirational and can serve as a guide for those who want to lose weight effectively. Along with a proper diet, a regular exercise routine that combines cardio and strength training can help one achieve their desired body shape. Set your goals and work hard towards them, keeping in mind that every body is different and may respond differently to various exercises or diets.

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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.