On top of the diet, expending calories on Cardio is the other key to weight loss, at least of me. I did as much as I could handle and it was a mother fucker. On top of the strength training I did 30 minuters of Incline Treadmill a workout. Basically a 5x5 with a few accesories thrown in, google it if you want. Once I started to not get DOMS (delayed onset muscle soreness) every workout and felt 'comfortable' with free weights I moved to basically Ice Cream Fitness, before I knew there was such a program. So in terms of barbell movements I did bench and rows at 3x8-12. First 3 months, I used machines with some basic compound movements at low weights. Once again, weight loss slowed and I went to 2400 at same macros, iifym and got to 215 in another 3 months. Went from 285 to 255 in 3 months, started to low down on weight loss, cut calories back to 2600 at same macros and did 255-235 in another 3 months. I started at 2800 calories, at 285, with 200g protein, 100g carbs, 75g fat, from there iifym (if it fits your macros).

At this point I started tracking my calories and macronutrients (carbs, fats, proteins) on .ĭiet is everything. Once I shed that weight, I was feeling good and decided to start strength training 4 days a week with 30 minutes of Incline Treadmill. I went from 320 to 285 in 3 months just by cutting out fast food/shit processsed food/and sugar. 31 year old dude, 5'11', 320 with a couple kids.

What's up bro, I was in your shoes 20 months or so ago.

My fitness pal reddit