From dad bod to stage bod (w/ pics)

Fitnessinyour40s

My weight loss challenge started in preparation for my destination wedding to my beautiful wife. After being pleased with my results post wedding, I decided to challenge myself by entering a Physique Competition. In efforts to lose body fat while maintaining as much muscle as possible I employed a cutting method (macronutrient). My transformation took a year. By the time the competition came I lost a total of 50lbs

AKTipsyCat

That is awesome! Congratulations!

jennacole12

Wow!!!! Congrats!! That’s amazing!!! I was just saying to my husband I want to see similar pics for woman so I know I can do it. You should be so proud!

Debmal77

Amazing transformation! Well done!

Red5092

Wow! You should be proud of your accomplishment! Strong work.

Tic78

Excellent results, how big was your weekly calorie deficit and what macro split did you run?

Fitnessinyour40s

Tic78 wrote: »

Excellent results, how big was your weekly calorie deficit and what macro split did you run?

At the beginning of the year i was taking in 200gs of protein, 175gs of carbs, and 50gs of fat. I did 45 min of fasted cardio Every morning as well. My Physique started taking shape 8 weeks out from the show. I incorporated a three day low carb cycle in which I took in 115gs of carbs, 200gs of protein, and 50gs of fat. On my refeed days I'd simply bring the carbs up to 175gs. That's why in some of the pics I appeared flat. Hope that helps

svelt123

Out standing ☺

TheFutureMrsLewis

Holy cow amazing job!

Unknown

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Tic78

Fitnessinyour40s wrote: »

Tic78 wrote: »

Excellent results, how big was your weekly calorie deficit and what macro split did you run?

At the beginning of the year i was taking in 200gs of protein, 175gs of carbs, and 50gs of fat. I did 45 min of fasted cardio Every morning as well. My Physique started taking shape 8 weeks out from the show. I incorporated a three day low carb cycle in which I took in 115gs of carbs, 200gs of protein, and 50gs of fat. On my refeed days I'd simply bring the carbs up to 175gs. That's why in some of the pics I appeared flat. Hope that helps

That really helps. How many times a week did you lift weights? Guessing low carb days on non training days?

Also just turned 40, my cutting calories are 185g p 200g c and 50g fat. Was getting fed up with my cut but your pics have inspired me to keep going another 8-10 weeks. I’m 172lbs at the minute but I am no where near yr bf levels, closer to your 170lbs picture. If I could get even down to 10% I would be happy, will try the lower carb days. Thanks

Fitnessinyour40s

Tic78 wrote: »

Fitnessinyour40s wrote: »

Tic78 wrote: »

Excellent results, how big was your weekly calorie deficit and what macro split did you run?

At the beginning of the year i was taking in 200gs of protein, 175gs of carbs, and 50gs of fat. I did 45 min of fasted cardio Every morning as well. My Physique started taking shape 8 weeks out from the show. I incorporated a three day low carb cycle in which I took in 115gs of carbs, 200gs of protein, and 50gs of fat. On my refeed days I'd simply bring the carbs up to 175gs. That's why in some of the pics I appeared flat. Hope that helps

That really helps. How many times a week did you lift weights? Guessing low carb days on non training days?

Also just turned 40, my cutting calories are 185g p 200g c and 50g fat. Was getting fed up with my cut but your pics have inspired me to keep going another 8-10 weeks. I’m 172lbs at the minute but I am no where near yr bf levels, closer to your 170lbs picture. If I could get even down to 10% I would be happy, will try the lower carb days. Thanks

I hear ya. Im 45 years old. It's tough! The carb cycle was my last phase. As far as lifting I did a one day split. Two days on, one day off. But if my schedule was yo hectic I did a push, pull, leg week. Monday push exercises (chest, tri, shoulders). Wednesday pull exercises (back and Biceps). Friday legs.
Hope this helps!

Tic78

That’s great, yes it helps to know I am on the right track. Amazing how much difference that last 5-10lbs can make! Never tried to lower my bf% before so helps to know I am hopefully going in right direction.

What will you do next? Maintain or lean bulk?

Fitnessinyour40s

Tic78 wrote: »

That’s great, yes it helps to know I am on the right track. Amazing how much difference that last 5-10lbs can make! Never tried to lower my bf% before so helps to know I am hopefully going in right direction.

What will you do next? Maintain or lean bulk?

Keep at it! That's the hard part, being patient and remembering fat loss is a marathon not a sprint. My gamelan is to lean bulk and gain 1lb-2lbs a month. But first i gotta get back to my baseline weight and drop the water weight I gained from a weeks worth of celebrations. Good luck!

Tic78

Thanks same to you 👍

mom23mangos

Wow!!! What a phenomenal job!!! I loved seeing the transition from Week 16 at 163 to Week 28 at 165. Your physique changed dramatically with very little scale weight difference.

Fitnessinyour40s

mom23mangos wrote: »

Wow!!! What a phenomenal job!!! I loved seeing the transition from Week 16 at 163 to Week 28 at 165. Your physique changed dramatically with very little scale weight difference.

Thanks! That's why many say not to focus on that scale too much. Those refeed days really gives the body its needed nutrients too, especially when we're at caloric deficits. Also keeps that metabolism moving

pogiguy05

Holy Moly awesome results and great job. now for the stuff i always ask when i dont see it. how tall are you? It is great to see comparisons and I am 5' 10" and 52yo.

jackw66

How Long did it take you to get rid of the dad bodd?? I'm just started 2 months in any help would be amazing

Fitnessinyour40s

jackw66 wrote: »

How Long did it take you to get rid of the dad bodd?? I'm just started 2 months in any help would be amazing

It was a 9 month process for me. You got this!

Fitnessinyour40s

pogiguy05 wrote: »

Holy Moly awesome results and great job. now for the stuff i always ask when i dont see it. how tall are you? It is great to see comparisons and I am 5' 10" and 52yo.

Im 5'9

kam26001

Damn. It just kept getting better and better. Go Dodgers!