Data Driven Strength Podcast How I Lost 30 Pounds Without Losing Muscle | S2E13
Dec 9, 2025
Josh shares his inspiring journey of losing 30 pounds while retaining muscle through smart strategies. The discussion covers the 'Week 4 Effect' and the impactful transition from powerlifting to hypertrophy. Josh highlights the importance of hiring a coach for accountability and enhancing training structure. Nutrition hacks like meal timing and refeed strategies are explored, plus practical advice for dining out. The duo emphasizes the significance of mindset and maintaining training as a life priority for long-term success.
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Hired A Coach To Reset And Accountability
- Josh hired coach Steve Hall because he needed outside accountability and clearer decisions on nutrition and training.
- He started this cut around 230 lbs in March and hit 199.6 lbs in late October, losing ~30 lbs while retaining most muscle.
Kept Strength By Swapping Movements
- Josh largely retained strength, gaining on single-joint movements while some compound lifts fell modestly.
- He swapped exercises (e.g., dumbbell RDLs, split squats) when mechanics and psychology suffered during the cut.
Choose High-Quality Volume Within Life Constraints
- Prioritize high-effort sets over very high weekly volume when time and recovery are limited.
- Do 4–12 sets per session and 6–12 sets per muscle per week while training close to failure.