DAD BOD THREAD
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a father figure
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Dealing with a case of golfer's elbow which has hindered a lot of upper body work, but this is me right up until that time. I hope to get back to full workouts within the next month.
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i dont have a DAD bod i got a Father figure
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cute answer :)
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i just made it up. OK OK I saw it on a tshirt but ill take credit
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This is my current Dad Bod condition at 191lbs. Pushing for another 1 or 2% BF loss by May 17th. 😅
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bragger ! Nice work as always my dude
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Haha thanks Rob!
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Your dedication is showing 😉
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I appreciate you saying that K. The meal plan is the most difficult for me for sure. 🤗
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You’re rockin’ it , Chris!
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🤗 thank you Jenni
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Thank you Tammy🤗. The calorie deficit is kicking my butt. Trusting the process and I’ll see where I end up.
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your rear dealt and tricep definition are impressive. It’s not the focus of this pic but they look great!
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Appreciate the words bro. Especially from yourself 🙏
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what’s your current deficit - how much do you aim to lose weekly? I’ve been at about a 300-500 cal deficit and sitting .5-.7 per week and it’s dragging lol - I’m sitting at 166 currently - thinking I’ve got 10-15 more to get to 10% again
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My current set up is 1900 calories. Macros are 214 protein, 143 carbs, 53 fats. I too am currently losing .5 - .75lbs per week. I’m doing a refeed every 7 to 10 days of 2400 cals, 214 protein, 53 fats and 300-400 carbs. I’ll usually be a couple lbs heavier the day after which will slowly return to normal over the course of 2 to 4 days after the refeed. Once that water weight clears I’ve typically been roughly .75lbs lighter than the pre refeed weight. I’m still lifting heavy to try promote muscle retention and doing cardio 3 to 4 days per week and shooting for 10k plus per day for steps.
I’m trying to hit a new level of leanness this year and it’s a mental grind brother.
I’m 190lbs now and shooting for 185ish by may17th.3 -
admire how dialed in you get - I keep my protein at a gram or more and let fat and carbs fall where they may - which I really need to dial in - which means a more strict meal prep - my ultimate goal is to be a lean 185 - which I think is attainable within 5 years - as long as I keep my bulks lean and slow - will aim for .5-.7 increase weekly for 12 weeks periods and do 4-6 week minicuts after I hopes May 50-70% will be muscle gained - we will see - you’re right it’s just a big science experiment really - never thought I’d be this fascinated by it lol
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4-6 week minicuts…kinda getting off-topic from the point of this thread, but does a cut that short actually accomplish much? My current cut I'm on was aimed at a number to lose, however long it took (up to 6 months now, but the end is in sight); quite a bit different from a short-lived cut with a defined end DATE (however much is lost in that time) compared to an end WEIGHT (however long it takes).
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I’m typing on the treadmill while getting a quick warm up before the workout so I’ll have to be brief. I like your approach and I can tell you’ve put a lot of thought into it. One thing I’ve learned is your plans will adjust along the way as your body or science studies may point you in a different direction. As far as your fats go I wouldn’t drop below 25% of your total calories. This lean out I’ve learned to do a re feed day as opposed to a cheat meal. The difference is I hit the calorie and macro count set for the day vs eating whatever I want for one meal as long as I’m able to consume it in one sitting. ( no eating the left overs later). The refeeds have allowed me to still burn fat while water retention is up due to the extra carbs.
And you’re right brother turning it into a science experiment and having a dead line for me to hit whatever goal I’m going for helps me stay focused.
never been interested in stepping on stage but if I can dial it in I may do when for my 50th.4 -
When's that, if you don't mind my asking? I hit 48 start of June.
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My current cut is at 4 mths and will likely take me to June- im talking about a slow muscle building phase over long period time - it’s I strategy I heard on the Rp podcast - dr Mike seems to know his stuff so I’m gonna give it a try - I don’t plan on try to mass until I’m pretty lean 10% or less bf. The idea is to put on ten lbs or so then cut at about a lb per week with the idea of that 50%-7% of the mass is lean muscle - it’s a slow process - they say if you can add 10lbs of lean muscle in a year that pretty good - so I’m just going to try and see how it goes
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Do it dude - @ianjfoster68 you still doing competitions ?
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I don’t mind at all brother. I just turned 48. 👴
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@cowsfan12
Dude, I can’t wait to see and hear about the results.1 -
I’ll be here to monitor progress. 😉
Morning guys!
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2019 - 2025
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goals
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