How I Lost 30 Lbs in 6 Months

The Journey Begins

Six months ago, I weighed 205 pounds and felt out of shape. I knew something had to change. Looking back now at 175 pounds, I'm amazed at how much transformation is possible when you have a clear plan and stick to it.

This article breaks down exactly what I did—the workouts, the nutrition, the mindset shifts—so you can apply these strategies to your own journey.

The Workout Strategy

The first thing I did was commit to a structured training program. I chose the Push/Pull/Legs split because it allowed me to:

• Train 6 days per week (high frequency)
• Focus on compound movements for maximum efficiency
• Recover adequately with strategic rest days
• Maintain muscle while in a caloric deficit

The key was consistency. I didn't miss a single workout for the entire 6 months. Some days I didn't feel like going to the gym, but I went anyway. That discipline compound exponentially.

Nutrition: The Real Game Changer

While workouts are important, nutrition is 80% of the equation. Here's what changed for me:

Caloric Deficit

I calculated my maintenance calories (around 2,500) and ate about 2,000 calories per day. This 500-calorie deficit meant I could lose approximately 1 pound per week—and it worked perfectly.

Macros That Worked

• Protein: 180-200g per day (about 1g per pound of body weight)
• Fats: 60-70g per day
• Carbs: The rest of my calories

High protein was crucial for preserving muscle mass while losing fat. I made sure to hit my protein target every single day.

What I Actually Ate

I kept it simple. No weird diet hacks or elimination. Just whole foods:

• Chicken breast, lean ground beef, salmon, eggs
• Oats, rice, sweet potatoes, quinoa
• Broccoli, spinach, asparagus, mixed vegetables
• Peanut butter, olive oil, almonds
• Coffee with a little cream (my sanity drink)

The Mindset Shift

The biggest realization was that this isn't about motivation—it's about creating systems and habits.

I meal prepped every Sunday. I tracked my calories using an app. I scheduled my workouts and treated them like unmissable appointments. I surrounded myself with people who were also committed to fitness.

These systems removed the need for daily motivation. The habits did the work.

Results Timeline

• Months 1-2: Lost 12 lbs, started seeing visible muscle definition
• Months 2-4: Lost 10 more lbs, strength started improving
• Months 4-6: Lost final 8 lbs, achieved target physique

My Advice for Your Journey

1. Pick a structured workout program and commit to it
2. Calculate your calories and track them
3. Eat enough protein
4. Create systems, not motivation
5. Be patient—real transformation takes months
6. Celebrate small wins along the way