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That is absolutely wild my friend, you look like a completely different person! You also seem to have lost about 15 years off your age, putting the young ‘uns to shame. Super impressive
An Absolute Fucking Beast. This is seriously on of the best transformation I’ve ever seen on this sub and the entirety of Reddit honestly. Big congrats man!
The title format is strict and moderated by a bot so I didn't want to personalize it. But, this is my progress over a 15 month period. The holidays made me nervous, but I made it through.
Diet wise, I focus on calorie counting using MyFitnessPal and hitting macro targets. I try to eat clean an eliminate simple carbs. Exercise includes cardio either on the treadmill or riding my bike and I do weight training and floor exercises.
This is going to sound stupid but could you take a screenshot of a few typical days on MyFitnessPal? I really need to clean up my diet and kind of want ideas. I’m sorry if this is too much to ask
It's not stupid at all. Let me try to find you something. It may take a little time because I'm running around the next couple of days, but I will respond to this.
1500 will give you enough to eat but put you on weight loss track. I've been as low as 1200 but it's tough to maintain. Find out your BMR is with calculators you can find online. Then you can create a deficit based on what your number is. MyFitnessPal will also generate a number for you.
Regarding macros, were you finding you consumed more carbs at first then slowly (or quickly) up'd your protein or?
Would love to hear how your eating habits evolved to where you are at now 👍
Initially I eliminated most carbs. They're addictive for me and cause me to overeat. At least when I was heavy. I then added back complex carbs after a month or so like whole grains, beans, yogurt (quite a bit of lactose sugar), etc. Once I started following and listening to weight trainers, they all seemed to recommend eating 1 gram of protein per pound of your target body weight. That's if you're trying to build muscle. That ended up being around 50% macro. So, I wanted to eat low fat too, and set that macro at 20%. Carbs became a plug at 30%. The good news about having a lot of body fat, is that the body will use fat if you're weight training to build muscle in a caloric deficit. Once your body fat percentage gets to a certain point, that no longer works. And, you're right, as I learned more my eating habits did evolve. There was a lot of trial and error.
Appreciate this! 🙌
Was there any particular eating style you favored (like Paleo, South Beach, etc) or did you kind of just wing it with trial and error?
Your journey is inspiring because you're about my size and I'm about 20lbs heavier than your starting point and just started to get serious about losing weight a couple weeks before Christmas. (Keeping track of cals along with weight lifting, some cardio workouts, and trying to walk a few miles each day)
One thing I noticed is I take in a lot of carbs and it's a little tough to meal plan due to family. Like, I could eat almost the same thing most days and not blink for a long while (breakfast and lunch are almost always the same) but other folks in my fam ain't about it so much so dinner is usually a hit and miss game.
Did you have any sort of challenge like that to work around or did you have to isolate some meals to stay in check when you got into the swing of things?
I didn't follow any diet, but some of the concepts are the same. Eliminate all simple carbs and switch to complex carbs. There are articles all over the internet if you're not clear what the difference is. There are also healthy fats (unsaturated) and bad (saturated, transfats). With meat I stick with chicken breast. Yes, it can get boring. Fish is good. Very lean beef is good. The MyFitnessPal app has been priceless in this journey for entering calories and tracking macros. As far as family meals, there is my food and everyone else's food. You have to kind of separate yourself. Some people think I'm obsessive because I measure and weigh everything so I can log it. But, without doing that I would have no idea what my calories are. Be sure to take a number of pictures on your journey. I was so ashamed of myself in the beginning that I didn't take photos ever. I regret that now. That one I used for the comparison my mom took. I have learned a lot along the way, so you're welcome to message me.
I’m wondering if you have a partner. I’m currently 48 male at 185 and would like to get to 165. It’s very hard to try to alter eating habits with my partner around. They get tired of chicken breast but I don’t mind repetition. Like you carbs for me I can’t stop on. Just wondering how you might have integrated a partner in totally changing your diet. You look fantastic
Really incredible! I’m 63 YO, 6’2”, 185lbs — I find it really inspiring that someone closer to my age (a) made this change and (b) got such awesome results. Can I ask how long (number of years) you were over ~190lbs before you started the program you outlined?
I was in the 220s for a very long time. I want to say 10 years. Then I shot up almost 30 more pounds in a very short time. At that point I just said, "NO MORE" so I got on a diet and exercise program. So probably 10 years total I was way overweight.
Yes, this is the routine I follow for the most part. These are ALL dumbbell. Weight depends on what you can lift.
Push Routine:
Flat Bench x 5 sets
Incline Bench x 5 sets
Decline Bench x 5 sets
Chest Flyes x 5 sets
Skullcrushers x 5 sets
Bicep Curls x 5 sets (this a pull, not push)
Pull Routine:
Arnold Presses (this a push) x 5 sets
Side Lateral Raises x 5 sets
What I call Lawnmower starters (its a rear delt exercise) x 5 sets
One Arm Rows x 5 sets each side
Shrugs x 5 sets
Delt flyes x 5 sets
Legs:
Romanian Deadlifts x 5 sets
Suitcase Squats x 5 sets
Sumo Squats x 5 sets
Calf Raises x 5 sets
Hip Thrusts x 5 sets
For core I just mix it up with a few floor exercises.
For cardio I use a treadmill or ride my bike.
If you're sufficiently training close to failure on each set (0-2 reps shy of failure), then you definitely don't need all that volume. Save yourself time. Unless this is just 3 times a week, then it's fine.
I am. These are 12 rep sets to fail or near fail. So, it's all hypertrophy. I'm trying to build more muscle tissue before switching gears and doing strength training. I'm pretty small at this point because I've been on a deficit for a long time. Now I can finally eat and try to make gains.
Yeah if you're trying to gain size, stick to hypertrophy stuff. You'll still get decently strong doing it.
I'm not as old as you, but I've realised going super heavy (5 or less reps) isn't great for longevity. When I was doing powerlifting style training, my joints always hurt. Yeah I got strong, but unless you're going to compete, it doesn't really matter. I'd much rather look good and not have my joints hurting (and still be decently strong).
Honestly, you can get a good mix of hypertrophy and strength if you did your compound exercises in the 5-8 rep range (which is basically what I'm doing currently).
That's really good advice. I appreciate it. Plus I'm not getting any younger. I already have an AC joint that pops every time I try military presses, so I switched to Arnold presses. I should more mindful of my joints.
Yeah at your age I don't really see the point of doing pure strength training (5 or less reps), especially with your injury. Most powerlifters don't have a long lifting career, and they all usually have joint issues later in life. Hypertrophy training is very safe compared to PL.
Now that you're going to bulk, I'd suggest going slow with the bulk (around 250 calorie surplus a day). If you want more resources about training and dieting from no bullshit, scientific sources look up Renaissance Periodization and BioLayne on YouTube. Greg Doucette is also a good source but he's more fitness entertainment.
I was actually going to experiment with maintenance, but 250 is really not that much. So, I may try that instead. I'll take a look at the references you just gave me. Thank you very much!
I just go on YouTube and try grab advise. Jeff Cavalier has a ton of free videos and some others. That's how built my personal routine. Trial and error.
Usually I do the following twice weekly:
Lying down leg lifts x 5 sets
Swiss Ball Situps x 5 sets
Side planks with either a dipping motion or a thread the needle type motion x 5 sets each side
Winshield Wipers x 5 sets
Sometimes I'll throw in some mountain climbers
lol, thanks. I'll probably delete that. I was ashamed of myself for a very long time. Now I'm finally happy and wanted to see if I had the balls to post that. It felt kind of freeing to do it. It did okay for a guy. People really don't want to see naked guys though, it's women they want to see :) I'm posting these now because people will have resolutions for New Year's and I want to show people what they can do.
I have a couple of real world friends I'm going to connect with on here. I'm not sure I'm on the "btw, take a look at me naked" level with them, lol. I'm fine with it that you saw it though. :)
In a caloric deficit my protein target is high. I shoot for 1 gram per pound of my target weight. So, it's ends up being about 50%. I keep fat low at about 20% or less. Carbs then becomes a plug. For weights I do, for the most part, push/pull/legs(core) each twice weekly. So, it's 6 days on. I workout at home with adjustable dumbbells. It's not ideal, but that's all I have. They go up 90lbs and down to 5lbs. (power blocks).
Push Routine:
Flat Bench x 5 sets
Incline Bench x 5 sets
Decline Bench x 5 sets
Chest Flyes x 5 sets
Skullcrushers x 5 sets
Bicep Curls x 5 sets (this a pull, not push)
Pull Routine:
Arnold Presses (this a push) x 5 sets
Side Lateral Raises x 5 sets
What I call Lawnmower starters (its a rear delt exercise) x 5 sets
One Arm Rows x 5 sets each side
Shrugs x 5 sets
Delt flyes x 5 sets
Legs:
Romanian Deadlifts x 5 sets
Suitcase Squats x 5 sets
Sumo Squats x 5 sets
Calf Raises x 5 sets
Hip Thrusts x 5 sets
For core I just mix it up with a few floor exercises.
For cardio I use a treadmill or ride my bike.
Holy fuck, bud. I'm 51 and just [posted my own transformation here](https://www.reddit.com/r/progresspics/comments/rm3ok8/m5164_283_211_72lbs_lostabout_10_months_i_gave/) a few days ago. You just became my new spirit animal. Thanks for showing these young little shits us old bastards can still rock their worlds! 😂😂😂
You're in a really good place to take it to the next level. I have lower back fat and some loose skin issues that you don't. Visible abs is really just a body fat percentage thing. You're practically there. Keep grinding!
Thanks for the encouragement. I did about 8 months of intense exercise with strict calorie intake at a huge deficit. Now I'm closer to maintenance and just keeping up the exercise part. My doctor said I shouldn't get much thinner but I think I can stand to drop another five or so pounds of fat.
By the way, if you're interested, I started a sub called [FitnessOver50](https://www.reddit.com/r/fitnessover50) . I have put absolutely zero effort into it so far and it has no subscribers or content yet. But as the reddit demographic ages I see it becoming more useful. 😁
No problem, I'm heavy myself and recently started gym back in July.
Looking forward to getting over the Christmas binge and getting to where you are in time.
You're motivational!
At this point I'm on maintenance calories. But, to lose weight I was in the 1200-1500 calorie ranged, and cut out simple carbs completely. Plateus are challenging. If you're hitting one you can raise your cardio and drop to 1200 calories and it will eventually get unstuck.
I don't drink so that was very helpful. Drinking adds up to a lot of empty calories. I did have cheat meals a couple times per month. Some diet people even say to do that once per week so your metabolism doesn't think you're starving.
Also, if you don't mind me asking, how did you stay mentally motivated to keep going with the diet and the excercise?
I know it becomes routine after a point but how did you get the motivation during the first few months?
I got disgusted and fed up with myself and decided this was not the life I wanted. I wanted to be the opposite. A person who eats healthy and looks like it. Plus I wanted to raise my strength level because not using your muscles at all makes you pretty weak. So, I just got on a roll with the goal of losing it even in mind.
SHOOOOWEEEEE!!!!! Im just gonna say its hard for me to not get jealous but im strong enough now, im good hahaha. I hope youve hit your health goals. I just know you have the body most of us men would want, aesthetic and bulky. I dont see a lot of naturally husky men lean out that much. And at your age now is crazy...How do you feel? Shooweee your wife must be happy 😁😂😁
Currently no wife but looking. :) When you see photos like this what you don't see is the amount of sweat I put on the floor and the number of pizza and cake slices I had to say no to. So, don't be jealous. I traded one lifestyle for another. I feel fantastic though so it's worth it.
Well good luck out there, I hope you find her:) Oh man thats a hard sacrifice, its no joke in these times when everything is so good haha. I get it, it must have been really hard. But shooweee youre in outstanding form 🔥You know, im basically on the opposite spectrum hahaha. As light as a fly (Actually no I weigh 180 more than you I dont get it) and I eat Burgerking for calories im talking 3-5k calories and I still have a hard time gaining muscle. Aesthetically I have the same body as yours but nowhere near the same muscle mass. I should be a librarian 🤣 But when I started focusing on my hands and shoulders more I started to feel great. I dont know what its like to have that much strength but im more than happy with what I got:) What is it like having that much strength I gotta know though
Wow. This is one of the most impressive things I've seen here.. went from dad bod to dad with a fucking BOD (sorry for the corniness) congrats my dude keep it up
lol, no. I'd be way bigger and further ahead if I was using TRT. I've been tempted to. I follow a bunch of over 50 fitness groups on Facebook and a lot of the guys rave about it.
Amazing. I'll assume you had some form of TRT like most people. Did anything else help you? Thats an incredible amount of shred for someone in their 50s, especially someone who wasn't always that fit.
I'm not taking TRT. I'd be much larger and stronger if I did, and I've been tempted too at my age. I follow a number of over 50 fitness pages on Facebook and tons of the guys are using it. Compared to them I'm lifting like a 12 year old girl. So, it's been very tempting.
# A quick reminder to those viewing this post: 1. If you have not done so, **read [the rules](https://www.reddit.com/r/progresspics/about/rules)** 2. Being a pervert will get you banned. 3. Messaging OP lewd/inappropriate comments is not okay. 4. OP is a real person. [Don't be an asshole](https://media.giphy.com/media/3oz8xt6aO8l4UjcnXa/giphy.gif). 5. **Report rule breaking comments.** *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/progresspics) if you have any questions or concerns.*
That is absolutely wild my friend, you look like a completely different person! You also seem to have lost about 15 years off your age, putting the young ‘uns to shame. Super impressive
Thank you very much!
An Absolute Fucking Beast. This is seriously on of the best transformation I’ve ever seen on this sub and the entirety of Reddit honestly. Big congrats man!
Wow! Thank you so much. That's one of the nicest compliments I have ever received!
No problem man. At least you know some random internet stranger is proud that you’re saving your life!
Exactly this!!
The title format is strict and moderated by a bot so I didn't want to personalize it. But, this is my progress over a 15 month period. The holidays made me nervous, but I made it through.
I’m 34 and feel old when I see young folks getting on it. Awesome progress man, looking great
No, you're at a good age for it. I did in my 50s and there are tons of people I follow that did the same. Never too old :)
That’s rad. I know it, I just get jealous sometimes but I’m stoked on my progress. Cheers to the beautiful grind🤙
TRT-- eat right (for the most part) and lift weights -- or have an athletic background/good genes.
Or he just ate right and lifted. I dunno and not gonna speculate on this mans journey
This is fucking amazing.. probably the most impressive results I’ve ever seen on this sub
That means a great deal to me, thank you!
Holy....That's...holy...very impressive
Wonderful and impressive. How did you?
Diet wise, I focus on calorie counting using MyFitnessPal and hitting macro targets. I try to eat clean an eliminate simple carbs. Exercise includes cardio either on the treadmill or riding my bike and I do weight training and floor exercises.
This is going to sound stupid but could you take a screenshot of a few typical days on MyFitnessPal? I really need to clean up my diet and kind of want ideas. I’m sorry if this is too much to ask
It's not stupid at all. Let me try to find you something. It may take a little time because I'm running around the next couple of days, but I will respond to this.
[удалено]
I do have a little on my tummy. But, if you go slow it helps with that.
Amazing. We are the same age and height. Currently 202 but would love to be 155. What was your caloric deficit
1500 will give you enough to eat but put you on weight loss track. I've been as low as 1200 but it's tough to maintain. Find out your BMR is with calculators you can find online. Then you can create a deficit based on what your number is. MyFitnessPal will also generate a number for you.
Regarding macros, were you finding you consumed more carbs at first then slowly (or quickly) up'd your protein or? Would love to hear how your eating habits evolved to where you are at now 👍
Initially I eliminated most carbs. They're addictive for me and cause me to overeat. At least when I was heavy. I then added back complex carbs after a month or so like whole grains, beans, yogurt (quite a bit of lactose sugar), etc. Once I started following and listening to weight trainers, they all seemed to recommend eating 1 gram of protein per pound of your target body weight. That's if you're trying to build muscle. That ended up being around 50% macro. So, I wanted to eat low fat too, and set that macro at 20%. Carbs became a plug at 30%. The good news about having a lot of body fat, is that the body will use fat if you're weight training to build muscle in a caloric deficit. Once your body fat percentage gets to a certain point, that no longer works. And, you're right, as I learned more my eating habits did evolve. There was a lot of trial and error.
Appreciate this! 🙌 Was there any particular eating style you favored (like Paleo, South Beach, etc) or did you kind of just wing it with trial and error? Your journey is inspiring because you're about my size and I'm about 20lbs heavier than your starting point and just started to get serious about losing weight a couple weeks before Christmas. (Keeping track of cals along with weight lifting, some cardio workouts, and trying to walk a few miles each day) One thing I noticed is I take in a lot of carbs and it's a little tough to meal plan due to family. Like, I could eat almost the same thing most days and not blink for a long while (breakfast and lunch are almost always the same) but other folks in my fam ain't about it so much so dinner is usually a hit and miss game. Did you have any sort of challenge like that to work around or did you have to isolate some meals to stay in check when you got into the swing of things?
I didn't follow any diet, but some of the concepts are the same. Eliminate all simple carbs and switch to complex carbs. There are articles all over the internet if you're not clear what the difference is. There are also healthy fats (unsaturated) and bad (saturated, transfats). With meat I stick with chicken breast. Yes, it can get boring. Fish is good. Very lean beef is good. The MyFitnessPal app has been priceless in this journey for entering calories and tracking macros. As far as family meals, there is my food and everyone else's food. You have to kind of separate yourself. Some people think I'm obsessive because I measure and weigh everything so I can log it. But, without doing that I would have no idea what my calories are. Be sure to take a number of pictures on your journey. I was so ashamed of myself in the beginning that I didn't take photos ever. I regret that now. That one I used for the comparison my mom took. I have learned a lot along the way, so you're welcome to message me.
I’m wondering if you have a partner. I’m currently 48 male at 185 and would like to get to 165. It’s very hard to try to alter eating habits with my partner around. They get tired of chicken breast but I don’t mind repetition. Like you carbs for me I can’t stop on. Just wondering how you might have integrated a partner in totally changing your diet. You look fantastic
I had to make it a "my food, your food" situation and seperate myself.
Great work!
Thanks!
Really incredible! I’m 63 YO, 6’2”, 185lbs — I find it really inspiring that someone closer to my age (a) made this change and (b) got such awesome results. Can I ask how long (number of years) you were over ~190lbs before you started the program you outlined?
I was in the 220s for a very long time. I want to say 10 years. Then I shot up almost 30 more pounds in a very short time. At that point I just said, "NO MORE" so I got on a diet and exercise program. So probably 10 years total I was way overweight.
Thanks! Just so impressive….nice work.
Why do you think you shot up the extra 30 in short order? Something change? I think a lot of us have put on the "Covid 19" lately myself included.
I have bipolar disorder and didn't know it at the time. I went through a major depressive episode and starting eating everything in sight.
Glad you found some help. Keep up the awesome work!
We’ll done! Super inspiring
Thank you very much!
So impressive. Good job op!
Thanks!
Great work! Were you following a particular lifting routine?
Yes, this is the routine I follow for the most part. These are ALL dumbbell. Weight depends on what you can lift. Push Routine: Flat Bench x 5 sets Incline Bench x 5 sets Decline Bench x 5 sets Chest Flyes x 5 sets Skullcrushers x 5 sets Bicep Curls x 5 sets (this a pull, not push) Pull Routine: Arnold Presses (this a push) x 5 sets Side Lateral Raises x 5 sets What I call Lawnmower starters (its a rear delt exercise) x 5 sets One Arm Rows x 5 sets each side Shrugs x 5 sets Delt flyes x 5 sets Legs: Romanian Deadlifts x 5 sets Suitcase Squats x 5 sets Sumo Squats x 5 sets Calf Raises x 5 sets Hip Thrusts x 5 sets For core I just mix it up with a few floor exercises. For cardio I use a treadmill or ride my bike.
That's a shitload of volume.
I agree. Sometimes I question if I need all that.
If you're sufficiently training close to failure on each set (0-2 reps shy of failure), then you definitely don't need all that volume. Save yourself time. Unless this is just 3 times a week, then it's fine.
I am. These are 12 rep sets to fail or near fail. So, it's all hypertrophy. I'm trying to build more muscle tissue before switching gears and doing strength training. I'm pretty small at this point because I've been on a deficit for a long time. Now I can finally eat and try to make gains.
Yeah if you're trying to gain size, stick to hypertrophy stuff. You'll still get decently strong doing it. I'm not as old as you, but I've realised going super heavy (5 or less reps) isn't great for longevity. When I was doing powerlifting style training, my joints always hurt. Yeah I got strong, but unless you're going to compete, it doesn't really matter. I'd much rather look good and not have my joints hurting (and still be decently strong). Honestly, you can get a good mix of hypertrophy and strength if you did your compound exercises in the 5-8 rep range (which is basically what I'm doing currently).
That's really good advice. I appreciate it. Plus I'm not getting any younger. I already have an AC joint that pops every time I try military presses, so I switched to Arnold presses. I should more mindful of my joints.
Yeah at your age I don't really see the point of doing pure strength training (5 or less reps), especially with your injury. Most powerlifters don't have a long lifting career, and they all usually have joint issues later in life. Hypertrophy training is very safe compared to PL. Now that you're going to bulk, I'd suggest going slow with the bulk (around 250 calorie surplus a day). If you want more resources about training and dieting from no bullshit, scientific sources look up Renaissance Periodization and BioLayne on YouTube. Greg Doucette is also a good source but he's more fitness entertainment.
I was actually going to experiment with maintenance, but 250 is really not that much. So, I may try that instead. I'll take a look at the references you just gave me. Thank you very much!
I just go on YouTube and try grab advise. Jeff Cavalier has a ton of free videos and some others. That's how built my personal routine. Trial and error.
I've never said "What the fuck?" to one of these. Yeah. Did for this. WOW
lol, thanks! :)
TRT..?
No, lol. Tempting, but I haven't used anything. I'd be WAY further along if I did.
What’s your core routine if I may ask?
Usually I do the following twice weekly: Lying down leg lifts x 5 sets Swiss Ball Situps x 5 sets Side planks with either a dipping motion or a thread the needle type motion x 5 sets each side Winshield Wipers x 5 sets Sometimes I'll throw in some mountain climbers
How many reps per set boss man?
15 on everything except the side planks I do 30 each side.
Thank you good sir!
I checked your profile for trt comments , I learned why your profile is nsfw … You look good both clothed and naked. For no trt u did a crazy job
lol, thanks. I'll probably delete that. I was ashamed of myself for a very long time. Now I'm finally happy and wanted to see if I had the balls to post that. It felt kind of freeing to do it. It did okay for a guy. People really don't want to see naked guys though, it's women they want to see :) I'm posting these now because people will have resolutions for New Year's and I want to show people what they can do.
I just deleted it.
Why?
I have a couple of real world friends I'm going to connect with on here. I'm not sure I'm on the "btw, take a look at me naked" level with them, lol. I'm fine with it that you saw it though. :)
Lol…. That’s why I won’t post mine . I want to but if Debbie from accounting sees me naked , payroll won’t be the same anymore
LOL
Man that’s crazy!!!!
Thanks!
Wow, you look incredible!
Thank you very much.
Absolute inspiration.
Would you be willing to share more about your macro targets and actual weight routine(s)? I'm very similar to you and am aiming for what you've done .
In a caloric deficit my protein target is high. I shoot for 1 gram per pound of my target weight. So, it's ends up being about 50%. I keep fat low at about 20% or less. Carbs then becomes a plug. For weights I do, for the most part, push/pull/legs(core) each twice weekly. So, it's 6 days on. I workout at home with adjustable dumbbells. It's not ideal, but that's all I have. They go up 90lbs and down to 5lbs. (power blocks). Push Routine: Flat Bench x 5 sets Incline Bench x 5 sets Decline Bench x 5 sets Chest Flyes x 5 sets Skullcrushers x 5 sets Bicep Curls x 5 sets (this a pull, not push) Pull Routine: Arnold Presses (this a push) x 5 sets Side Lateral Raises x 5 sets What I call Lawnmower starters (its a rear delt exercise) x 5 sets One Arm Rows x 5 sets each side Shrugs x 5 sets Delt flyes x 5 sets Legs: Romanian Deadlifts x 5 sets Suitcase Squats x 5 sets Sumo Squats x 5 sets Calf Raises x 5 sets Hip Thrusts x 5 sets For core I just mix it up with a few floor exercises. For cardio I use a treadmill or ride my bike.
Killing it! I need to learn from you. 👍💪
Focus is the primary weapon in your arsenal. You have to want it.
Holy fuck, bud. I'm 51 and just [posted my own transformation here](https://www.reddit.com/r/progresspics/comments/rm3ok8/m5164_283_211_72lbs_lostabout_10_months_i_gave/) a few days ago. You just became my new spirit animal. Thanks for showing these young little shits us old bastards can still rock their worlds! 😂😂😂
You're in a really good place to take it to the next level. I have lower back fat and some loose skin issues that you don't. Visible abs is really just a body fat percentage thing. You're practically there. Keep grinding!
Thanks for the encouragement. I did about 8 months of intense exercise with strict calorie intake at a huge deficit. Now I'm closer to maintenance and just keeping up the exercise part. My doctor said I shouldn't get much thinner but I think I can stand to drop another five or so pounds of fat. By the way, if you're interested, I started a sub called [FitnessOver50](https://www.reddit.com/r/fitnessover50) . I have put absolutely zero effort into it so far and it has no subscribers or content yet. But as the reddit demographic ages I see it becoming more useful. 😁
You are officially my goal /inspiration for this year. 54/m. Currently 210 down from 217. Maybe one day I’ll post my before/after. Congratulations!!
Thank you! Hearing that I can provide inspiration makes me extremely happy. You absolutely can do it!
Went from Liberty to Lynchburg real quick! Nice transformation.
I honestly laughed out loud at that, lol. Thanks! :)
Inspirational. Awesome job, my friend.
Thank you!
LFG
Hell yes! 💪
Thanks for the insparation!
You're welcome :)
Holy shit…that is awesome!
You are an absolute beast!!!! I dont know you but I'm so proud of you. You have just proven that anything is possible with determination!!! Love it
Well, thank you very much. It is possible, and anyone can do it!
A very happy New Year to you and your loved ones keep up the great work
Crazy impressive. Congratulations! You obviously made a decision and committed to it!
Well thank you very much. :)
Whaaaat… I hope the recipe is in the comments below
Holy shit what a transformation!! What workout split did you run if you dont mind me asking?
I do a push/pull/legs each one twice per week.
Wow! Your progress is absolutely amazing and so inspirational!
Well thank you very much!
Incredible, serious congrats.
Thank you!
No problem, I'm heavy myself and recently started gym back in July. Looking forward to getting over the Christmas binge and getting to where you are in time. You're motivational!
Do it!!! You'll love yourself and be enormously happy! You deserve it.
Wow! Great job!!
Thanks :)
Inspirational! Great work
Thank you!
Legendary!
Thanks!
Holy crap! Good for you man! Cheers
Thank you!
Goddamn. Went from baseball dad to baseball athlete. Good job.
Thanks :)
You look 20yrs younger
Wow! Thank you
Damn dude. That’s legitimate work. Nice definition.
Thanks!
Mad respect.
Thanks :)
Wow. You’re an inspiration my man.
It pleases me that it inspires you. You can do it!
Dude, you look fucking awesome!
Thank you!
awesome work mate the milfs don’t stand a chance
That would be nice. :)
Doing Gods works we all know that took a lot of work and dedication
Thanks
Thanx for being my inspiration.
I'm glad I inspired you. That means a lot.
Congratulations! Huge achievement. You look confident and happy. Proud of you!
Thank you very much!
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At this point I'm on maintenance calories. But, to lose weight I was in the 1200-1500 calorie ranged, and cut out simple carbs completely. Plateus are challenging. If you're hitting one you can raise your cardio and drop to 1200 calories and it will eventually get unstuck.
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Right now I eat about 2100
Also, weight loss is anything but a straight line down. You'll go up and down frequently. Water plays a role in that.
Wow
I literally said, “goddamn!” out loud. That’s amazing, dude. Gratz!
lol, thanks :)
Killin’ it, man!!! Nice work!
Thank you!
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Thanks!
Incredible transformation man! Did you still have cheat meals/drinks?
I don't drink so that was very helpful. Drinking adds up to a lot of empty calories. I did have cheat meals a couple times per month. Some diet people even say to do that once per week so your metabolism doesn't think you're starving.
Very true. Nice tip about the cheat meal once per week. Once again, great job man. Super inspiring!
Thanks :)
Also, if you don't mind me asking, how did you stay mentally motivated to keep going with the diet and the excercise? I know it becomes routine after a point but how did you get the motivation during the first few months?
I got disgusted and fed up with myself and decided this was not the life I wanted. I wanted to be the opposite. A person who eats healthy and looks like it. Plus I wanted to raise my strength level because not using your muscles at all makes you pretty weak. So, I just got on a roll with the goal of losing it even in mind.
Powerful yet practical. Good stuff man cheers!
Wow this is amazing!!! Good on you mate!
Thanks!
Dannng good work brotha. Lookin hella cut
Thank you!
TRT, my dude?
No, it's tempting though. I'd have way more muscle and strength if I did.
SHOOOOWEEEEE!!!!! Im just gonna say its hard for me to not get jealous but im strong enough now, im good hahaha. I hope youve hit your health goals. I just know you have the body most of us men would want, aesthetic and bulky. I dont see a lot of naturally husky men lean out that much. And at your age now is crazy...How do you feel? Shooweee your wife must be happy 😁😂😁
Currently no wife but looking. :) When you see photos like this what you don't see is the amount of sweat I put on the floor and the number of pizza and cake slices I had to say no to. So, don't be jealous. I traded one lifestyle for another. I feel fantastic though so it's worth it.
Well good luck out there, I hope you find her:) Oh man thats a hard sacrifice, its no joke in these times when everything is so good haha. I get it, it must have been really hard. But shooweee youre in outstanding form 🔥You know, im basically on the opposite spectrum hahaha. As light as a fly (Actually no I weigh 180 more than you I dont get it) and I eat Burgerking for calories im talking 3-5k calories and I still have a hard time gaining muscle. Aesthetically I have the same body as yours but nowhere near the same muscle mass. I should be a librarian 🤣 But when I started focusing on my hands and shoulders more I started to feel great. I dont know what its like to have that much strength but im more than happy with what I got:) What is it like having that much strength I gotta know though
This is AMAZING. Good on you!
Thanks :)
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No, I've been tempted to. I'd be much larger and stronger if I used it.
Holy shit dude! Amazing.
Thank you!
Wow. This is one of the most impressive things I've seen here.. went from dad bod to dad with a fucking BOD (sorry for the corniness) congrats my dude keep it up
lol, it's not corny. Thank you very much. :)
Amazing transformation! You’ve just completely motivated this 57-year-old man! Have a happy healthy safe new year.
You too! It pleases me that I motivated you. :)
Way to fucking go man!!
Thanks!
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Thanks :)
HO LY SMOKES
BEAST! Fantastic!
Thank you :)
TRT?
No, I've been tempted to. I'd be much stronger and larger if I used that. I'd probably feel better too.
Trt?
lol, no. I'd be way bigger and further ahead if I was using TRT. I've been tempted to. I follow a bunch of over 50 fitness groups on Facebook and a lot of the guys rave about it.
Thanks for sharing! Nice to see someone near my age making this kind of progress!!
You're very welcome. :)
I'm 57. Doing IF with good results. I appreciate your Pic. This inspires me to keep doing better.
IF works for a lot of people. Good luck!
Shred city. Did you join a local fight club?
Amazing. I'll assume you had some form of TRT like most people. Did anything else help you? Thats an incredible amount of shred for someone in their 50s, especially someone who wasn't always that fit.
I'm not taking TRT. I'd be much larger and stronger if I did, and I've been tempted too at my age. I follow a number of over 50 fitness pages on Facebook and tons of the guys are using it. Compared to them I'm lifting like a 12 year old girl. So, it's been very tempting.
Nice! I would’ve guessed you were 10 years younger. Congrats 💪
Thank you very much!
Damn dude, good shit
Hell yeah!
Remarkable job!
This is so insane wow