The man shared his before and after images to Reddit, then going on to explain exactly what he ate to lose the weight. His weight loss transformation pictures garnered plenty of interest online, with one person immediately asking him to share his “routine and calorie intake”. Responding under the name “u/AyThrowaway0111”, he gave a detailed outline of his day to day meal plan. Starting with breakfast, he said: “My morning is 1 of 2 things. Either a shake (3 cups of spinach, 1 medium banana, 1 cup of unsweetened greek yogurt chobani and 1 cup of unsweetened almond milk) OR 1 sausage egg and cheese mcmuffin from mcdonalds with half of the muffin removed.”
He then went on to detail his lunch options and said: “Lunch is one of these things: Taco Bell Power Menu Bowl with no rice and a soft taco (depending on calorie and carb needs for that day), a prepped meal consisting of 1 can of turkey/chicken, 1 can of black beans no salt added, 1 bag of steam in the microwave broccoli, 1 bag of steamed spinach all put into the same big Tupperware container and seasoned liberally with garlic, onion, salt, pepper and hot sauce.
“The total for that Tupperware container comes to around 870-960 calories. So I split it between lunch and dinner if I go this route.
“The other option is 2 Mcdoubles from Mcdonalds with NO buns for a total of 460 calories. Depending on what I did for breakfast or felt like prepping will determine what I do for lunch.”
Finally, he explained his choices for dinner: “Dinner is the same almost every night. 1 bag of steamed broccoli or spinach, with around 0.8-0.9 pounds of boneless skinless chicken breasts seasoned with the same as the lunch meal I described and roughly half a can of black beans.
“For roughly 745 calories (104g of protein). This should end my day around 1500-1600 calories and then my whey protein shake after the gym puts me right at 1620-1720 to finish the day.”
Other dieters may be surprised he ate fast food and still managed to lose weight, but he explained it all comes down to macros.
He said: “About 35 percent carbs, 25 percent fat and 40 percent protein. Macros are important depending on your needs at the time. On my lifting rest days I drastically reduce the carbs as the instant energy is not needed.”
Exercise also played a part in his transformation, and he wrote: “My routine is work 8-6 ish. Come home cook dinner and maybe a quick prep. Workout from 7:15 to 8:15 and then come home kill my protein shake and then run for about 18-20 mins. Rinse and repeat.
“My off days are not 100 percent do nothing days. I still run every day (unless leg day got me and then I might walk like a duck on the treadmill). I also like to hike or do something outside on these off days to ensure a day is not wasted.”
Giving advice to another poster, he wrote: “Download a calorie tracking app. Focus on your macros and calorie intake. I would suggest fairly low carb to start.
“Get a step tracker. Min of 10k steps a day.Hit the gym and do a good workout. You do not have to over do it. And finally start walking/jogging/running!”
This man is not the only one to lose a large amount of weight and share his journey on Reddit.
One woman lost 67lbs in a year and a half, explaining how she did it on the social site.
She told Reddit users: “The thing that worked the best for me was to cut calories to between 1200 and 1500 per day.”
Sharing her exercise routine, she wrote: “Starting last New Years I began to work out and still go about three times per week mostly for weights.”