Dad bod to not so dad bod!!
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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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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 -
Just watched worlds strongest man makes me want to get bulking again! Every time ifeel the same when I watch it!!1
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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.
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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.
There are a lot of bodybuilders and physique athletes eating more than 20% fat.5 -
Home workout today as looks like gyms will be closing soon.
Push ups x3
Pull ups x3
Squats x31 -
Back in the freezing garage gym
Bench x2
Shoulder press x2
Row x2
Squat x2
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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.
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
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