Dad bod to not so dad bod!!
Replies
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New diet starts today.
Going for 10% over maintenance on training days and 10% under maintenance on non training days.1 -
Today’s workout
3 sets shoulder press
3 sets rows
3 sets squats
Short workout before night shift2 -
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 months0 -
Today’s workout
Shoulder press x3
Lat pull down x3
Squat x3
Tricep ext x3
More reps on all exercises 💪1 -
Keep at it!2
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Yesterday workout
Bench x3
Row x3
Squat x3
Curl x2
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Today’s workout
Shoulder press x3
Row x3
Squat x3
Close grip bench x2
Added reps on all exercises2 -
Recently purchased this book. It’s got some great information on training3 -
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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.2
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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?
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matthewbland wrote: »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.
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daveredvette wrote: »
I'd like in too! Sounds like me.0 -
maronesax1972 wrote: »matthewbland wrote: »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 😩1 -
matthewbland wrote: »maronesax1972 wrote: »matthewbland wrote: »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.
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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?1
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you should do both, and there are many options available.doubleplay_643 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?
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/1 -
you should do both, and there are many options available.doubleplay_643 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?
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.0 -
First workout since Xmas
Bench x2
Shoulder press x2
Row x2
Squat x21 -
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 welcome1 -
what lifting program are you following?0
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Looking good man. Inspiring to see the progress!1
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an “official” routine or one you made up?matthewbland wrote: »Full body x2 per week
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My own program really just bench press, shoulder press, row or pull ups and squat0
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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 work1 -
Thanks will have a look at that. Would you recommend a calorie deficit or surplus?0
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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 already1 -
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 👍1
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