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Dad bod to not so dad bod!!

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  • matthewblandmatthewbland Member Posts: 168 Member Member Posts: 168 Member
    xl0pker0ks0k.jpeg
    So start of new year physique.
    Really want to make some changes and get in better shape yet hate losing weight as feel skinny and weak but want to look better for my summer holiday. Any advice welcome
  • wiigelecwiigelec Member Posts: 483 Member Member Posts: 483 Member
    what lifting program are you following?
  • woodsman57woodsman57 Member Posts: 35 Member Member Posts: 35 Member
    Looking good man. Inspiring to see the progress!
  • matthewblandmatthewbland Member Posts: 168 Member Member Posts: 168 Member
    wiigelec wrote: »
    what lifting program are you following?

    Full body x2 per week
  • wiigelecwiigelec Member Posts: 483 Member Member Posts: 483 Member
    Full body x2 per week
    an “official” routine or one you made up?
  • matthewblandmatthewbland Member Posts: 168 Member Member Posts: 168 Member
    My own program really just bench press, shoulder press, row or pull ups and squat
  • wiigelecwiigelec Member Posts: 483 Member Member Posts: 483 Member
    since you asked—

    my suggestion would be for two days a week:

    day 1
    squat
    bench

    day 2
    deadlift
    press

    get greg nuckols 28 programs and start with beginner 1x for your progression scheme

    https://www.strongerbyscience.com/newsletter/

    each session do 2-3 bodyweight assistance exercises such as push-ups, dips, chin-ups, ab-wheel, hangin-leg-raises, lunges, step-ups etc

    superset the assistance with the main work
  • matthewblandmatthewbland Member Posts: 168 Member Member Posts: 168 Member
    Thanks will have a look at that. Would you recommend a calorie deficit or surplus?
  • wiigelecwiigelec Member Posts: 483 Member Member Posts: 483 Member
    eat what your body tells you to eat

    if you’re starving after a great workout eat a giant steak with a salad and a glass of milk, and if you’re still hungry after that enjoy a bowl of ice cream!

    if you feel like you’re getting fluffy then tone it down a bit

    just make sure to get enough protein, preferably with whole foods, but a couple scoops of whey a day is fine for supplementation

    and seriously consider daily creatine, if you aren’t already
    edited January 1
  • matthewblandmatthewbland Member Posts: 168 Member Member Posts: 168 Member
    wiigelec wrote: »
    eat what your body tells you to eat

    if you’re starving after a great workout eat a giant steak with a salad and a glass of milk, and if you’re still hungry after that enjoy a bowl of ice cream!

    if you feel like you’re getting fluffy then tone it down a bit

    just make sure to get enough protein, preferably with whole foods, but a couple scoops of whey a day is fine for supplementation

    and seriously consider daily creatine, if you aren’t already[/quote

    Thanks will take your advice onboard 👍
  • matthewblandmatthewbland Member Posts: 168 Member Member Posts: 168 Member
    Just watched worlds strongest man makes me want to get bulking again! Every time ifeel the same when I watch it!!
  • maronesax1972maronesax1972 Member Posts: 257 Member Member Posts: 257 Member
    Lots of advice on here. I don’t think it’s all accurate. You shouldn’t eat whatever you want. Nutrition is more of a science than what people think.

    And when you eat (timing) can be important as well. You should definitely know what kind of body type you have. There’s only three.

    If your into building muscle, you’ll need to ensure you’re getting adequate protein daily. But balance each meal with appropriate amount of carbs based on your activity levels. Use fats to fill in the gap, but I don’t know anyone who’s serious about gaining a for physique eating more than 20% of their diet in fats.

  • matthewblandmatthewbland Member Posts: 168 Member Member Posts: 168 Member
    Home workout today as looks like gyms will be closing soon.
    Push ups x3
    Pull ups x3
    Squats x3
  • matthewblandmatthewbland Member Posts: 168 Member Member Posts: 168 Member
    Back in the freezing garage gym
    Bench x2
    Shoulder press x2
    Row x2
    Squat x2
  • matthewblandmatthewbland Member Posts: 168 Member Member Posts: 168 Member
    Today’s workout was a good one😃
    Incline dumbbell press x4
    Banded row x4
    Shoulder press x4
    Curl x3
    Squat x3
  • matthewblandmatthewbland Member Posts: 168 Member Member Posts: 168 Member
    Today’s workout
    Incline press x3
    Row x3
    Shoulder press x3
    Squat x3
  • matthewblandmatthewbland Member Posts: 168 Member Member Posts: 168 Member
    Today’s workout
    Bench x3
    Fly x2
    Shoulder press x3
    Close grip bench x2
  • matthewblandmatthewbland Member Posts: 168 Member Member Posts: 168 Member
    Garage workout
    Squat x3
    Bench x3
    Shoulder press x3
    Row x3
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