6'1" 24yr old M 250>180lbs in two years

6'1" 24yr old M 250>180lbs in two yearsFirst things first before and after photos: Imgur Face gains Imgur Backstory: All of my life I have always struggled with my weight, hitting over 200lbs before I left middle school. About two years ago, I realized that a food and nicotine addiction was starting to take over my life. Needing something to replace these vices, I started lifting weights. Six days a week with the standard Chest/Tri, Back/Bi, Legs and Shoulders split and a form of cardio, typically running during the nighttime before bed three times a week. Despite all of this exercise, my diet never changed and I was still eating terribly, making some great strength gains, but no fat loss. At the beginning of 2015, I decided it was time to get my act together and start watching my calories and eating clean foods. After 10 months of eating 1800-2000 calories, eliminating alcohol entirely and continuing my gym routine, I was able to drop down to 230 with very minimal strength loss, but hitting the cursed plateau. The past 5 months, I have really dialed in my diet and workout routine and have made it to a level that I never thought I would be at. Diet: I follow a strict keto diet eating around 20 carbs, 180g of protein and keeping my calories between 1800-2000. I have a high carb Re-feed day every two weeks where I bump my carbs up to 350-400g. A normal day might typically consist of; - Breakfast: Low carb pancakes (2 eggs, 2oz cream cheese and cinnamon) - Postworkout: Low carb protein shake - Lunch: Chicken breast with cheese and sour cream - Midday snack: Almonds or another nut and low crab protein shake - Dinner: Tilapia/Salmon Workout: I've switched from a heavy weight low rep program during the past five month to a midweight/high rep range program (14-12-10), really concentration on the contraction and stretch. I have found this to be the best for me in terms of putting on size while being in a caloric deficit. - Chest: DB flat bench, Incline Smith Machine bench, Pec Dec, Dips, Incline cable flys, Tricep pushdowns and Skull Crushers - Back: Pullups, Pendelay Rows, Lat pulldowns, Single Arm Lat Pulldowns, Lat Pushdowns, Shrugs and Face pulls - Legs: Back Squats, DB Lunges, Leg Extensions, Stiff Legged Deadlifts, Hamstring Curls, Standing Calve Raises and Seated Calve Raises - Shoulders: Overhead DB Press, Smith Machine Military Press, Side Lateral Raises, Front Raises, Seated Bent Over Rear Delt Raises, Cable Outer Rotations, Cable Front Raises, Rear Delt Pec Dec and Shrugs - Arms: A mixture of arms exercises. Varies every week Lessons Learned: Consistency is key! We all hear it, but its truly the most important factor. Re-feed Days are incredibly important for sanity and progress. I always see an increase in my weight loss following my super high carb refeed day. Don't skip them. What's next: I plan to move back into a normal diet consisting of low glycemic carbs and my calories around 2400-2600 now that I feel my metabolism is working efficiently. Workouts will stay at the same mid-weight/high rep program as I feel a better physique is more important to me than strength at this point. Reintroduce some supplements such as a pre workout, BCAAs and creatine. Thank you for looking! submitted by /u/thepopeabides [link] [comments]

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