From 175Lbs to 150Lbs: a 3 Year Weight Loss Journey

Achieving Success through Training and Nutrition

Shalayda began their weight loss journey by following the stronglifts training regime. After plateauing, they switched to a westside barbell 4-day program and then to 5/3/1 during their first cut. Most recently, they have adhered to Layne Norton's PHAT program, while also incorporating Muay Thai twice a week and dancing. However, Shalayda emphasizes that the most critical part of their success has been healthy eating habits, including portioning and logging all their meals in MyFitnessPal.

Shalayda's Diet Plan over the Years

During their first year of cutting, Shalayda did not have a strict diet plan, but simply maintained a 1000 calorie deficit. They then followed the keto diet plan for six months, where they consumed a high-fat, low-carb diet. This included breakfasts consisting of scrambled eggs, bacon, and cheese. Lunches and dinners included a lean meat-based dish cooked in butter and a green vegetable. For their latest diet plan (a bulk), Shalayda consumed more calories and focused on consuming higher protein (4 eggs with turkey bacon for breakfast and grilled chicken with brown rice and vegetables for lunch and dinner) with a carb-heavy post-workout protein shake.

The Importance of Cardio

Along with strict training and nutrition, Shalayda incorporated cardio into their routine, such as jogging, jump rope, spin, and pad work in Muay Thai training.

Short-term and Long-term Goals

Currently, Shalayda's short-term goal is to get leaner for summer through a recomp. Their long-term goal is to reach 160-165lbs while maintaining a lean physique. Of course, if they go into the fighting ring, their weight goal will adjust according to their weight class.

Encouragement through Shalayda's Progress

Shalayda's story, a 25lb weight loss over the span of three years, is inspiring for those who are on a weight loss journey. Their persistence and self-discipline are evident in their attention to detail in both training and nutrition. While every person's experience is different, their story provides valuable insights for those struggling or starting out in their weight loss journey. We wish them continued success on their fitness journey.