Dad bod to not so dad bod!!
Replies
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Back in the freezing garage gym
Bench x2
Shoulder press x2
Row x2
Squat x2
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While nutrition is important, you can eat whatever you want when it comes to weight loss. Calories are what matter most there. However I will say, you should be attaining your RDA's each day in macro and micronutrients.maronesax1972 wrote: »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.
Broscience. Somatotypes have been long dispelled (they were created by a psychologist not a physiologist) and timing of meals DOESN'T matter.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.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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Today’s workout was a good one😃
Incline dumbbell press x4
Banded row x4
Shoulder press x4
Curl x3
Squat x31 -
Today’s workout
Incline press x3
Row x3
Shoulder press x3
Squat x3
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Today’s workout
Bench x3
Fly x2
Shoulder press x3
Close grip bench x21 -
Garage workout
Squat x3
Bench x3
Shoulder press x3
Row x31 -
matthewbland wrote: »My own program really just bench press, shoulder press, row or pull ups and squat
Do you have access to a gym?
If yes, I would look into a structured beginner program like strong lifts or 5x50 -
maronesax1972 wrote: »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.
some things never change..
lets clarify...
You can eat what you like provided that you are hitting your macros and micros
Timing is not really that big of a thing; however, there is some evidence that having largest meal post workout can be beneficial.
Fat does not make you fat, and there is nothing wrong with a macro split with 30% fats...5 -
matthewbland wrote: »My own program really just bench press, shoulder press, row or pull ups and squat
Do you have access to a gym?
If yes, I would look into a structured beginner program like strong lifts or 5x5
No access to gym as uk in lockdown currently so just got bench, barbell and dumbbells1 -
maronesax1972 wrote: »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.
some things never change..
lets clarify...
You can eat what you like provided that you are hitting your macros and micros
Timing is not really that big of a thing; however, there is some evidence that having largest meal post workout can be beneficial.
Fat does not make you fat, and there is nothing wrong with a macro split with 30% fats...
Have a look at the latest study on meal timings, it’s seems to show that the bro’s are correct in splitting protein intake into 4-5 spaced out meals
From the Yasuda study 2020
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maronesax1972 wrote: »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.
some things never change..
lets clarify...
You can eat what you like provided that you are hitting your macros and micros
Timing is not really that big of a thing; however, there is some evidence that having largest meal post workout can be beneficial.
Fat does not make you fat, and there is nothing wrong with a macro split with 30% fats...
Have a look at the latest study on meal timings, it’s seems to show that the bro’s are correct in splitting protein intake into 4-5 spaced out meals
From the Yasuda study 2020
Link to full study?1 -
https://www.researchgate.net/publication/340871729_Evenly_Distributed_Protein_Intake_over_3_Meals_Augments_Resistance_Exercise-Induced_Muscle_Hypertrophy_in_Healthy_Young_Men/fulltext/5f0f31f992851c1eff12060d/Evenly-Distributed-Protein-Intake-over-3-Meals-Augments-Resistance-Exercise-Induced-Muscle-Hypertrophy-in-Healthy-Young-Men.pdf?origin=publication_detail
Stew Philips explains it well in this podcast
https://youtu.be/0NCx7fIlDpw 0 -
Today’s workout
Bench x3
Shoulder press x3
Pull ups x3
Squat x3
Increased reps on all exercises 😃1 -
https://www.researchgate.net/publication/340871729_Evenly_Distributed_Protein_Intake_over_3_Meals_Augments_Resistance_Exercise-Induced_Muscle_Hypertrophy_in_Healthy_Young_Men/fulltext/5f0f31f992851c1eff12060d/Evenly-Distributed-Protein-Intake-over-3-Meals-Augments-Resistance-Exercise-Induced-Muscle-Hypertrophy-in-Healthy-Young-Men.pdf?origin=publication_detail
Stew Philips explains it well in this podcasthttps://youtu.be/0NCx7fIlDpw
Large Norton saw similar results with his work. I believe he had a video on this recently.0 -
Hi Matthew,
I’m in a similar position to you. UK-based and trying to fix my dad bod. I lost 2-stone in Autumn following a threat of statins. I’m 6ft 4 so that’s not as drastic as it sounds, but was still left feeling skinny. I’ve been doing the Bigger Leaner Stronger program and am enjoying it. It is tricky with limited home equipment though.
I’ve been eating a slight surplus since Christmas and have gained a bit back (including Christmas baggage). Now I’m about 16% body fat by my reckoning and am making up my mind on strategy for next steps.
Anyways, I’m new to the forums so thought I’d introduce myself as we’re in a similar position. Good luck with the program.
Dave2 -
Hi Matthew,
I’m in a similar position to you. UK-based and trying to fix my dad bod. I lost 2-stone in Autumn following a threat of statins. I’m 6ft 4 so that’s not as drastic as it sounds, but was still left feeling skinny. I’ve been doing the Bigger Leaner Stronger program and am enjoying it. It is tricky with limited home equipment though.
I’ve been eating a slight surplus since Christmas and have gained a bit back (including Christmas baggage). Now I’m about 16% body fat by my reckoning and am making up my mind on strategy for next steps.
Anyways, I’m new to the forums so thought I’d introduce myself as we’re in a similar position. Good luck with the program.
Dave
Hi Dave. Could you post the training plan you are doing please? 16% body fat is good so you must be lean??0 -
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I’m doing the Bigger Leaner Stronger 4-day plan. I also have one PT session a week where we tend to focus on upper body (trainer has a lockup with some equipment at the park) and I go for a short run on a Sunday.
BLS 4-day program focuses on different areas each day on a weekly cycle: (1) Push and core; (2) Pull and Calves; (3) Upper body and core; (4) Legs
For most exercises you should aim for 3x 4-6 reps and increase weight if you get 6 with good form. With limited equipment I’m having to just progress on more reps.
(1) push and core
bench press
incline bench press
dumbbell bench press
cable crunch (I do planks mostly)
(2) Pull and calves
Dead lift
One-arm dumbbell row
Lat pull down (I do chin-ups)
Leg press calf raise (I skip)
(3) Upper body and core
Close grip bench press
Side lateral raises
Front lateral raises
Captain’s chair leg raise (I do leg raises)
(4) Legs
Barbell squat
Leg press (I do more squats)
Leg curl (I do Russian deadlifts)
Seated calf raise (I balance a dumbbell on my knee)
Deadlifts are a struggle at home as I don’t have the equipment. I’ve got a pair of 25kg dumbbells so have to make do with those and just do lots of reps, which doesn’t feel optimal. Same with squats.
I’ll see about sorting some progress photos.2 -
I’m doing the Bigger Leaner Stronger 4-day plan. I also have one PT session a week where we tend to focus on upper body (trainer has a lockup with some equipment at the park) and I go for a short run on a Sunday.
BLS 4-day program focuses on different areas each day on a weekly cycle: (1) Push and core; (2) Pull and Calves; (3) Upper body and core; (4) Legs
For most exercises you should aim for 3x 4-6 reps and increase weight if you get 6 with good form. With limited equipment I’m having to just progress on more reps.
(1) push and core
bench press
incline bench press
dumbbell bench press
cable crunch (I do planks mostly)
(2) Pull and calves
Dead lift
One-arm dumbbell row
Lat pull down (I do chin-ups)
Leg press calf raise (I skip)
(3) Upper body and core
Close grip bench press
Side lateral raises
Front lateral raises
Captain’s chair leg raise (I do leg raises)
(4) Legs
Barbell squat
Leg press (I do more squats)
Leg curl (I do Russian deadlifts)
Seated calf raise (I balance a dumbbell on my knee)
Deadlifts are a struggle at home as I don’t have the equipment. I’ve got a pair of 25kg dumbbells so have to make do with those and just do lots of reps, which doesn’t feel optimal. Same with squats.
I’ll see about sorting some progress photos.
Cheers for the training routine looks good may implement some of it into my workouts0 -
Seems strange to be posting semi-clothed pictures on a public forum but hey ho, let’s go for it.
Here’s near my starting point and a couple of months into the weight loss phase. My weight was about 103kg (16st 2lbs) at the start in September and a waist of 40.5 inches. I got ill in November (COVID-like but apparently not) and the weight shed off at a slightly alarming rate.
I only seem to be able to post one photo so I’ll make another post in a moment.
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Here’s my low weight point and a few weeks into the strength training program. Take the image on the right with a pinch of salt. It involved a strategically placed light and something of a contortion. Still, I’m pretty pleased with progress.
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Here’s latest. I think in the 16-18% body fat range. I calculated 17% today with Jackson Pollark 3-point. I think I need to reduce calories slightly as i may be gaining a bit more fat than I’d like, but it feels too early to say.
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Pre night shift workout
Squat x3
Bench x3
Row x3
Short and simple quick session0 -
Keep going!
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Lovely protein bar these better than a chocolate bar from works vending machine 😂1 -
Anyone watch this? Just started watching it and I’m hooked!0 -
Today’s workout
Deadlift x3
Bench x3
Row x32 -
Today’s workout
Squat x3
Shoulder press x4
Chin up x30 -
That was my plan. Get rid of the bad bod! I’m now actually having a complete week off 😊
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