Fat Loss for Lifters: How I Dropped 20 lbs & Kept My Strength

Losing weight while keeping your strength can feel like a tough balancing act. You want to shed body fat, but you also don’t want to feel weak in the gym or be stuck eating nothing but chicken and broccoli for weeks on end.

Over the last two months, I dropped 20 lbs while keeping my strength high—hitting a 585 lb deadlift at a lower body weight. And the best part? I didn’t do it by starving myself or grinding through hours of cardio.

This post will break down exactly what I did, so if you’re a lifter looking to lose weight sustainably, this is for you.

📉 The 5 Strategies That Helped Me Lose 20 lbs in 2 Months

💡 If you prefer video format, watch my full breakdown here:📺 Fat Loss for Lifters: How I Dropped 20 lbs & Kept My Strength

Now, let’s get into it.

1. Tracking My Food (Honestly!)

I’ve tracked my food for years, but if you’re lying to yourself about what you eat, tracking doesn’t work.

At first, I would "conveniently forget" to log certain things—a slice of cake, a handful of chips, an unplanned snack. But once I started tracking everything, I saw where my intake really was.

🛠 Tools I Used for Tracking

MacroFactor – My current go-to tracking app. It adapts over time and adjusts based on actual intake.
Cronometer – A great free alternative with detailed micronutrient tracking. Cronometer also has a web based login for use at a computer or tablet for meal planning.

💡 My Actual Macros for Fat Loss:

Protein: 215g
Fat: 89g
Carbs: 183g
Calories: ~2,390 kcal/day

👉 Key Takeaway: Track everything, be honest, and let the data guide your adjustments.

2. My Two Consistent Meals That Keep Me on Track

One of the best things I did was create two easy, go-to meals that I eat every day. This removes decision fatigue and keeps me consistent.

🥚 Meal #1: My Post-Workout Breakfast (6:45 AM)

120g egg whites + 1 whole egg
10g cheddar cheese
A carb-balance tortilla (extra fiber for digestion)
UXO Daily Essentials Multivitamin (Great for digestion & micronutrients)

💡 Why this works: It’s high in protein, moderate in carbs, and low in fat, making it a great post-workout meal.

🥤 Meal #2: My High-Protein Morning Shake (8:30 AM)

UXO Ghillie Greens (for micronutrients & gut health)
200g Greek yogurt
4oz orange juice + 6oz ice water
UXO Creatine (paired with Vitamin C for better absorption)

💡 Why this works: This shake is easy to digest, keeps me full, and fuels muscle recovery.

👉 Key Takeaway: Find at least one or two meals that fit your macros and make them a daily habit.

3. Getting More Steps In (Without Extra Cardio)

I already do low-intensity, high-duration treadmill running twice a week, but I also needed to increase my daily movement outside of training.

🚶‍♂️ How I Increased My Steps:

Lunch Walks – Even just 5-10 minutes made a difference.
Treadmill Walking (When It’s Cold) – If I couldn’t get outside, I used a treadmill at home.
Simple Daily Adjustments – Parking farther away, standing more, and taking extra steps whenever possible.

👉 Key Takeaway: More daily movement = more calories burned without excessive cardio.

4. Managing Stress & Logging Cheat Meals

Dieting doesn’t have to suck. I still ate desserts with my family—but I logged them.

🍦 Example: When we go to Dairy Queen, the large Blizzard calls my name… but I get the small instead. Small changes like this add up!

Another game-changer? Replacing late-night cravings with a protein shake.

UXO Post Iso Protein (Strawberry Shortcake, Birthday Cake, Vanilla—so good!)

👉 Key Takeaway: You don’t need to be perfect—just track your meals, reduce portions, and replace bad habits with better ones.

5. Bonus Strategy: Stay Consistent (Not Perfect)

This is the real secret to fat loss—consistency over time beats perfection.

You will have off days.You will miss workouts.You will eat more than planned sometimes.

That’s normal—just get back on track.

Final Recap of My 5 Strategies:

✅ Track your food honestly✅ Have a few consistent meals to rely on✅ Increase your daily movement✅ Allow cheat meals—but log them✅ Stay consistent (not perfect)

👉 What worked for YOU in your fat loss journey? Drop a comment below—I’d love to hear it!