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From 225 to 185 Lbs: a Journey to 7% Body Fat Through Intermittent Fasting and Carb Cycling

This article details a Reddit user's journey from 225 lbs to 185 lbs through intermittent fasting and carb cycling to achieve a 7% body fat using their Reddit post as a source of information and inspiration.

Article by Madeleine Smith

A progress pic of a 6'2" man showing a weight reduction from 225 pounds to 185 pounds. A net loss of 40 pounds.
A progress pic of a 6'2" man showing a weight reduction from 225 pounds to 185 pounds. A net loss of 40 pounds.
M/24/6'2" [225 lbs - 185 lbs] Intermittent fasting, carb cycling towards 7% body fat(DEXA)
Originally posted on /r/progresspics

Introduction

The journey to weight loss is never easy, but one Reddit user, nidrah, has shown it's possible. With the right nutrition plan and a consistent workout regimen, nidrah went from 225 pounds to 185 pounds in approximately six months.

The Plan

Nidrah's success story can be attributed to his use of intermittent fasting and carb cycling. Intermittent fasting involved consuming all daily caloric intake within an 8-hour window, followed by a 16-hour fast. This helped curb hunger and create a caloric deficit. Carb cycling involved consuming fewer carbs on rest days than on training days, allowing the body to dedicate calories towards muscle maintenance and repair.

The Diet

Nidrah maintained a high protein intake throughout his weight loss journey, consuming roughly 2.5-3g of protein per kilogram of body weight. Nidrah's main carb sources were potatoes, rice, and sugary sauces, which he ate in close proximity to his workouts; high-fat foods came from healthy sources like avocados. Additionally, he ate an abundance of vegetables on low carb rest days to fill himself up.

The Workout

Nidrah followed a minimalistic reverse pyramid training (RPT) style workout regimen. RPT involved lifting heavy weights at the beginning of each exercise and gradually lowering the weight over three sets. Nidrah supplemented his workout with low-impact cardio and fasted workouts when possible. Unfortunately, due to a back condition, Nidrah had to cut back on his leg workouts but planned on dedicating more time once his injury was fully healed.

Conclusion

Nidrah's journey proves that with dedication and consistency, weight loss goals are achievable. Furthermore, it highlights how intermittent fasting and carb cycling can aid in fat loss while maintaining muscle mass. However, consultation with a nutritionist is always advisable before embarking on any exercise or diet plan. Everyone's body is different, so experimenting to see what works best is ultimately the key to anyone's weight loss journey.

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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.