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Dad bod to not so dad bod!!

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  • matthewblandmatthewbland Member Posts: 167 Member Member Posts: 167 Member
    New diet starts today.
    Going for 10% over maintenance on training days and 10% under maintenance on non training days.
  • matthewblandmatthewbland Member Posts: 167 Member Member Posts: 167 Member
    Today’s workout
    3 sets shoulder press
    3 sets rows
    3 sets squats
    Short workout before night shift
  • matthewblandmatthewbland Member Posts: 167 Member Member Posts: 167 Member
    First workout back at gym.
    Incline bench x3
    Row x3
    Squat x3
    Curl x3
    Felt great to be back in gym but definitely lost some strength. Will slowly build strength up these next few months
  • matthewblandmatthewbland Member Posts: 167 Member Member Posts: 167 Member
    Today’s workout
    Shoulder press x3
    Lat pull down x3
    Squat x3
    Tricep ext x3
    More reps on all exercises 💪
  • KHMcGKHMcG Member Posts: 1,102 Member Member Posts: 1,102 Member
    Keep at it!
  • matthewblandmatthewbland Member Posts: 167 Member Member Posts: 167 Member
    Yesterday workout
    Bench x3
    Row x3
    Squat x3
    Curl x2
  • matthewblandmatthewbland Member Posts: 167 Member Member Posts: 167 Member
    Today’s workout
    Shoulder press x3
    Row x3
    Squat x3
    Close grip bench x2
    Added reps on all exercises
  • matthewblandmatthewbland Member Posts: 167 Member Member Posts: 167 Member
    qio5su6h05wq.jpeg
    Recently purchased this book. It’s got some great information on training
  • maverick4x4maverick4x4 Member, Premium Posts: 79 Member Member, Premium Posts: 79 Member
    KHMcG wrote: »
    Join the Midlife Crisis Fitness Group. Bunch of guys working on our Dad Bods.

    Also interested
  • matthewblandmatthewbland Member Posts: 167 Member Member Posts: 167 Member
    Struggling. Just 2 workouts per week and my body especially my back is in pain. Had flu like symptoms after last workout and aching muscles.
  • wiigelecwiigelec Member Posts: 483 Member Member Posts: 483 Member
    what intensity level are you using ie percentage of 1 rep max or rpe or actual weight on the bar?

    what does your volume look like ie number of reps? x3 doesn’t tell much.

    training to failure or leaving reps in the tank?

    what does your diet look like? caloric deficit? sufficient protein and carbs?
  • maronesax1972maronesax1972 Member Posts: 257 Member Member Posts: 257 Member
    Struggling. Just 2 workouts per week and my body especially my back is in pain. Had flu like symptoms after last workout and aching muscles.

    You should really look at your nutrition plan hard. To get rid of a dad bod takes disciplined nutrition and cardio. The weights can tone you up, especially if you’re in a surplus. I’ve been in your shoes. My starting point was further south than yours.

    Raising TDEE and getting the right macro’s was when the magic happened for me.

    Weight lifting was the I big on the cake. It’s especially important as you add calories back and can reshape your physique with a layer of added muscle.

    Feel free to PM me if you want to heart what worked for me in detail.

  • daveredvettedaveredvette Member Posts: 87 Member Member Posts: 87 Member
    KHMcG wrote: »
    Join the Midlife Crisis Fitness Group. Bunch of guys working on our Dad Bods.
    like to join please

  • stevenjj71stevenjj71 Member, Premium Posts: 3 Member Member, Premium Posts: 3 Member
    KHMcG wrote: »
    Join the Midlife Crisis Fitness Group. Bunch of guys working on our Dad Bods.
    like to join please

    I'd like in too! Sounds like me.
  • matthewblandmatthewbland Member Posts: 167 Member Member Posts: 167 Member
    Struggling. Just 2 workouts per week and my body especially my back is in pain. Had flu like symptoms after last workout and aching muscles.

    You should really look at your nutrition plan hard. To get rid of a dad bod takes disciplined nutrition and cardio. The weights can tone you up, especially if you’re in a surplus. I’ve been in your shoes. My starting point was further south than yours.

    Raising TDEE and getting the right macro’s was when the magic happened for me.

    Weight lifting was the I big on the cake. It’s especially important as you add calories back and can reshape your physique with a layer of added muscle.

    Feel free to PM me if you want to heart what worked for me in detail.

    Thanks for the advice. Think it’s mostly due to working long shifts and night shifts with not much sleep that is affecting my recovery. I’ve had 4 days off lifting now feel better now. What was your lifting routine like? Whenever I up my training volume I get the same rundown symptoms. So frustrating 😩
  • maronesax1972maronesax1972 Member Posts: 257 Member Member Posts: 257 Member
    Struggling. Just 2 workouts per week and my body especially my back is in pain. Had flu like symptoms after last workout and aching muscles.

    You should really look at your nutrition plan hard. To get rid of a dad bod takes disciplined nutrition and cardio. The weights can tone you up, especially if you’re in a surplus. I’ve been in your shoes. My starting point was further south than yours.

    Raising TDEE and getting the right macro’s was when the magic happened for me.

    Weight lifting was the I big on the cake. It’s especially important as you add calories back and can reshape your physique with a layer of added muscle.

    Feel free to PM me if you want to heart what worked for me in detail.

    Thanks for the advice. Think it’s mostly due to working long shifts and night shifts with not much sleep that is affecting my recovery. I’ve had 4 days off lifting now feel better now. What was your lifting routine like? Whenever I up my training volume I get the same rundown symptoms. So frustrating 😩

    I lift six days (Sun-Fri):

    Day 1 (Legs/Abs)
    Day 2 (Chest/Triceps)
    Day 3 (Back/Biceps)
    Day 4 (Shoulders/Abs)
    Day 5 (Chest/Triceps)
    Day 6 (Back/Biceps)
    Day 7 (Rest)

    I don’t work more than two body parts a day and since Sunday is only Legs, I’m getting two full days of all other body rest.

    My workout length of time is about 1.5hrs. I do ensure I get 7 full hours of sleep daily. Therefore I make sure I’m in bed for at least 8 hours/day since my Fitbit tells me I’m usually awake for 45min/night.

    Gotta get the rest and recovery time.

  • doubleplay_643doubleplay_643 Member Posts: 144 Member Member Posts: 144 Member
    I have never really lifted weights seriously before until about 1 month ago. I feel great and starting to look great. The pounds are coming off! I have a question. What is the benefits between more light reps compared to heavy and less reps?
  • wiigelecwiigelec Member Posts: 483 Member Member Posts: 483 Member
    I have never really lifted weights seriously before until about 1 month ago. I feel great and starting to look great. The pounds are coming off! I have a question. What is the benefits between more light reps compared to heavy and less reps?
    you should do both, and there are many options available.

    here are a couple examples:

    1) session - top set(s) of lower reps followed by back-off or drop sets of higher reps

    2) weekly - one day of lower rep sets, one day of higher rep sets

    3) block - several weeks of higher rep sets followed by several weeks of lower rep sets

    here is an article you may find useful:

    https://www.jtsstrength.com/periodization-powerlifting-definitive-guide/
    edited December 2020
  • doubleplay_643doubleplay_643 Member Posts: 144 Member Member Posts: 144 Member
    wiigelec wrote: »
    I have never really lifted weights seriously before until about 1 month ago. I feel great and starting to look great. The pounds are coming off! I have a question. What is the benefits between more light reps compared to heavy and less reps?
    you should do both, and there are many options available.

    here are a couple examples:

    1) session - top set(s) of lower reps followed by back-off or drop sets of higher reps

    2) weekly - one day of lower rep sets, one day of higher rep sets

    3) block - several weeks of higher rep sets followed by several weeks of lower rep sets

    here is an article you may find useful:

    https://www.jtsstrength.com/periodization-powerlifting-definitive-guide/

    Thank you. I will read this.
  • matthewblandmatthewbland Member Posts: 167 Member Member Posts: 167 Member
    First workout since Xmas
    Bench x2
    Shoulder press x2
    Row x2
    Squat x2
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