Dad bod to not so dad bod!!
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magnusthenerd wrote: »matthewbland wrote: »magnusthenerd wrote: »matthewbland wrote: »Full body workout 2 times per week
Is there an actual progression scheme to that? There's a huge number of plans that could represent from doing an undulating block program with microplate loading with wave loading patterns, to just going to the gym, hitting something on your upper body and something on your lower, and calling it a day twice a week.
Yes always looking to progress each workout with extra reps or heavier weight.
Each workout has a chest, shoulders, back and leg movement using compond lifts.
Sounds like it might be some variant of Starting Strength.
Yes very similar. Just basic compond lifts to help get my strength up0 -
matthewbland wrote: »I’ve decided to go into a slight calorie surplus probably about 150- 200 extra per day as feel need to build some muscle on my frame as I’m 6 foot tall and currently weigh 185 pounds and feel skinny in clothes. Any advice or suggestions would be welcome
If the picture above is recent your bodyfat is most likely too high to effectively bulk. Most sources will tell a male not to bulk if over 15% BF. Based on the picture you are probably closer to the 25% range.
I would suggest getting on a decent lifting program and eat at maintenance or a titch below. The stored fat will provide fuel to build muscle.
Good luck.6 -
Thanks for the advice. Yes have been eating at maintenance but all I see when doing research is that a surplus is needed to build muscle.Theoldguy1 wrote: »matthewbland wrote: »I’ve decided to go into a slight calorie surplus probably about 150- 200 extra per day as feel need to build some muscle on my frame as I’m 6 foot tall and currently weigh 185 pounds and feel skinny in clothes. Any advice or suggestions would be welcome
If the picture above is recent your bodyfat is most likely too high to effectively bulk. Most sources will tell a male not to bulk if over 15% BF. Based on the picture you are probably closer to the 25% range.
I would suggest getting on a decent lifting program and eat at maintenance or a titch below. The stored fat will provide fuel to build muscle.
Good luck.
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matthewbland wrote: »
Thanks for the advice. Yes have been eating at maintenance but all I see when doing research is that a surplus is needed to build muscle.Theoldguy1 wrote: »matthewbland wrote: »I’ve decided to go into a slight calorie surplus probably about 150- 200 extra per day as feel need to build some muscle on my frame as I’m 6 foot tall and currently weigh 185 pounds and feel skinny in clothes. Any advice or suggestions would be welcome
If the picture above is recent your bodyfat is most likely too high to effectively bulk. Most sources will tell a male not to bulk if over 15% BF. Based on the picture you are probably closer to the 25% range.
I would suggest getting on a decent lifting program and eat at maintenance or a titch below. The stored fat will provide fuel to build muscle.
Good luck.
A caloric surplus is required to build muscle, but at your BF level your body has enough surplus i.e., stored energy (fat) it can metabolize to build muscle. When one gets down to the single digits (or close) BF% there is not enough fat that can be metabolized above the essential level fat levels required for health to build muscle. Hence the need to bulk at lower BF levels but not where you currently are.
I would suggest looking at some of the recomp posts on these forums or Google.
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Theoldguy1 wrote: »matthewbland wrote: »
Thanks for the advice. Yes have been eating at maintenance but all I see when doing research is that a surplus is needed to build muscle.Theoldguy1 wrote: »matthewbland wrote: »I’ve decided to go into a slight calorie surplus probably about 150- 200 extra per day as feel need to build some muscle on my frame as I’m 6 foot tall and currently weigh 185 pounds and feel skinny in clothes. Any advice or suggestions would be welcome
If the picture above is recent your bodyfat is most likely too high to effectively bulk. Most sources will tell a male not to bulk if over 15% BF. Based on the picture you are probably closer to the 25% range.
I would suggest getting on a decent lifting program and eat at maintenance or a titch below. The stored fat will provide fuel to build muscle.
Good luck.
A caloric surplus is required to build muscle, but at your BF level your body has enough surplus i.e., stored energy (fat) it can metabolize to build muscle. When one gets down to the single digits (or close) BF% there is not enough fat that can be metabolized above the essential level fat levels required for health to build muscle. Hence the need to bulk at lower BF levels but not where you currently are.
I would suggest looking at some of the recomp posts on these forums or Google.
Will continue to eat at maintenance calories and keep trying to get stronger every week 👍2 -
So I’m posting my current lifts and the weights I’m lifting. I know I’m not strong but I’m trying!
Squat 70kg 3 sets of 6 reps
Bench 70kg 3 sets of 6 reps
Deadlift 90kg 3 sets of 5 reps
Row 60kg 3 sets of 8 reps
Ohp 35kg 3 sets of 7 reps
These are my main lifts I’m trying to get stronger at4 -
Back on night shifts tonight. Got all my food prepped as it can get too easy to use the vending machines which are full of junk food1
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Good luck. Can you leave wallet, coins in the car so you can't easily hit up the vending machines?1
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I try not to bring any money so can’t get anything even if I want it!Theoldguy1 wrote: »Good luck. Can you leave wallet, coins in the car so you can't easily hit up the vending machines?
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matthewbland wrote: »
I try not to bring any money so can’t get anything even if I want it!Theoldguy1 wrote: »Good luck. Can you leave wallet, coins in the car so you can't easily hit up the vending machines?
If you get desperate just give the machine a good ragging, obviously make sure nobody
Witnesses it 😉2 -
Progress update
Been eating at maintenance and trying 2/3 times a week and doing some bits of cardio and feeling bit leaner but long way to go9 -
matthewbland wrote: »
Progress update
Been eating at maintenance and trying 2/3 times a week and doing some bits of cardio and feeling bit leaner but long way to go
What do you do for abs and upper body strength training?
Not to change your leaning out eating but for the big reveal when you go below 15% bf.0 -
Update. Since gyms closed I’ve hardly done anything fitness wise just lost motivation but starting some home workouts from Monday and going to try lose some fat. Any advice and feedback would be welcome2
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Join the Midlife Crisis Fitness Group. Bunch of guys working on our Dad Bods.2
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Invitation sent. Check your community notifications!0
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If your goal is to be lean, then you really should get in a deficit. You would probably benefit from losing an additional 15 lbs. Absolutely keep lifting and working hard like you are.1
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got to admit I wouldn't mind the bod you already have, but my plan is lower carb/higher proteins (for my diabetes), lots of walking (thanks to work and my love of photography on days off) and going into my very basic gym and throwing some dumbbells about alongside some bodyweight stuff and resistance bands2
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Update. Training has been consistent but diet has been terrible and drinking too much beer lately. Diet will be cleaned up next week and hopefully see some progress2
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First day back at gym today since March. Main lifts strength down so will slowly build up each week. Will be sore tomorrow!3
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magnusthenerd wrote: »I'm a dad. I don't seem to have dad bod. Does that make my body a faux pa?
Same🤣1 -
Weights and bench purchased today. Fresh start from Monday then back to gym once reopen. Diet at maintenance to begin with3
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You got this!1
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Back and legs today.
2 sets of pull ups
3 sets of barbell rows
3 sets of deadlifts
2 sets of curls.
Just looking to get stronger on basic lifts at the moment as my strength is not good enough2 -
WE NEED AN UPDATE !!! Please2
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Update. Still got a dadbod! Workout tomorrow as been on overtime shifts this weekScorpio_1995 wrote: »WE NEED AN UPDATE !!! Please1 -
Today’s workout
3 sets of bench
2 sets of flys
3 sets of shoulder press
2 sets of close grip bench.
Gyms reopen next week in Uk. Big push before Xmas to shift some body fat4 -
matthewbland wrote: »Today’s workout
3 sets of bench
2 sets of flys
3 sets of shoulder press
2 sets of close grip bench.
Gyms reopen next week in Uk. Big push before Xmas to shift some body fat
Nice workout
My gym bag is already packed ready for Wednesday 😂2
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