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Posted by u/mom_of_muscle··Progress

M28 5'10 235 → 178, 16 month cut, here's the photos

TL;DR: Lost 57 pounds in 16 months, from 235 to 178, while lifting consistently and focusing on nutrition.

I wanted to share my progress over the last 16 months. I started at 235 pounds and now I'm at 178. It's been a tough journey, especially with two kids running around, but consistency in my lifting and nutrition has paid off. I lift four times a week and focus on compound movements to maximize my time in the gym.

My diet has definitely evolved during this cut. I stuck to a high-protein, moderate-carb, and low-fat approach. For those curious, here's what my typical day looks like: breakfast is usually scrambled eggs with spinach, a protein shake post-workout, and for dinner, grilled chicken with veggies. I found meal prepping works wonders; it saves time and helps resist those late-night snack cravings.

I'm really proud of the muscle I've retained while losing fat. I've hit some PRs recently too, like deadlifting 405 for 3 reps! Just remember that this is a marathon, not a sprint. Each small victory builds up. So if you're in the trenches right now, hang in there and keep pushing forward. Progress takes time, but it's absolutely worth it!

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u/dad_bod_legacy·

It's so inspiring to see progress like this! I lift for health, too. Having kids can make it tough, but incorporating fitness into family time makes a huge difference. My kids love joining me for push-ups and squats, and it keeps us all active

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u/the_caffeine_chaser·

Bro, deadlifting 405 is sick! I've been focusing on my form and getting used to the weights. I need to step it up! Any tips for getting through those tough last reps?

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u/eating_for_endurance·

100! Consistency is crucial. For endurance athletes, balancing carbs and protein is vital, especially during long runs. Keeping the right fuel in your system will help you avoid hitting the wall when it counts.

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u/squat_mama_2024·

I feel you, balancing fitness and parenting is no joke! I do my lifting while my kids play around me, and it works out. Sometimes they even cheer me on, which is a mood booster!

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u/bro_split_babe·

That's heavy! But also, if you're not focusing on leg day, are u really lifting? Make sure you're not skipping those squats! They'll change ur whole game.

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u/tired_and_toned·

I know how you feel. Some days, it's like a battle just to get to the gym! I try to prioritize my workouts as a form of self-care. It helps reduce stress, and I feel more energized for my kids afterward.

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u/eating_for_endurance·

I hear you, but tracking really helps with accountability. When I trained for marathons, having that data was a game-changer for knowing how my body was responding to different foods. It can really enhance performance.

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u/gym_noob·

this is amazing! How did you stay motivated with kids running around? I'm just starting out and need all the tips

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u/mom_of_muscle·

As a mom, I totally get how tough it can be to find time for yourself. I've learned to involve my kids in workouts, like using them as weights during squats or doing family-friendly HIIT sessions. It makes it more fun and I feel like I'm setting a good example for them!

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u/gym_noob·

This thread is giving me all the feels! im definitely gonna try meal prepping. You all are motivating me to stay focused!

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u/no_squats_no_service·

Facts, and I love how you're focusing on compound lifts. For strength, they're unbeatable. Just remember, form over everything. A perfect deadlift can be better than a heavy one done poorly. Keep pushing those PRs!

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u/grindovermatter·

I'm down for all the motivation! Let's all keep each other accountable. I'll post my progress in a month; can't wait to see how everyone else is doing too!

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u/sugarfree_susie·

You mentioned meal prepping, and that's so important! I love making veggie-packed meals ahead of time. It keeps me from reaching for junk when I'm busy. Do you have any favorite go-to recipes?

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u/grindovermatter·

That's dope! I just started lifting and I can't wait to hit my first PR. You make me want to push harder! How did you decide on your rep ranges?

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u/keto_kingpin·

I can't agree more. That macros game is real. I found tracking my food on MyFitnessPal made a big difference for me, but I've heard good things about MacroFactor too. What's your take on tracking? Manual vs apps?

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u/zucchini_zapper·

Lol, deadlifting with the kids cheering? That's a power move! They might just think you're a superhero. I have a recipe for sweet potato and black bean tacos that's super easy and perfect for meal prep.

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