Dad bod to not so dad bod!!

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Replies

  • Gymladmatt
    Gymladmatt Posts: 358 Member
    Today’s gym session
    Bench x3 62.5kg 7 7 6
    Squat x3 60kg 5 5 5
    Row 50kg 9 9 9
    Curl x3 20kg 8 8 7
  • anew45
    anew45 Posts: 17 Member
    Maybe a little different thinking but as a newbie lifter I think if you went on a 500 calorie deficit per day and lifted you would make huge gains in body composition. You will most likely gain muscle and very slowly if at all loose weight but your body fat will drop as you gain muscle. You will like what you see in the mirror much more this way. I lost 65 lbs in six months and then increased my calories to about a 500 cal deficit for the last two months and have consistently been lifting every other day strongs 5x5 program with some additional exercises mixed in. I’m barely loosing weight but my abs showed up, muscles in my back started popping out, and so on. It’s mentally hard to lift weights at a calorie deficit but it is the only way to get a shredded look and get away from being skinny fat. If you bulk right now, that is lift on a calorie surplus you will raise your body fat percentage and that just means much more work to repair your body composition and lower your body fat. In the end the only way to do that is lift at a deficit.
  • Gymladmatt
    Gymladmatt Posts: 358 Member
    anew45 wrote: »
    Maybe a little different thinking but as a newbie lifter I think if you went on a 500 calorie deficit per day and lifted you would make huge gains in body composition. You will most likely gain muscle and very slowly if at all loose weight but your body fat will drop as you gain muscle. You will like what you see in the mirror much more this way. I lost 65 lbs in six months and then increased my calories to about a 500 cal deficit for the last two months and have consistently been lifting every other day strongs 5x5 program with some additional exercises mixed in. I’m barely loosing weight but my abs showed up, muscles in my back started popping out, and so on. It’s mentally hard to lift weights at a calorie deficit but it is the only way to get a shredded look and get away from being skinny fat. If you bulk right now, that is lift on a calorie surplus you will raise your body fat percentage and that just means much more work to repair your body composition and lower your body fat. In the end the only way to do that is lift at a deficit.
    Thanks for the advice. I’m currently eating maintenance calories but may go on a slight calorie deficit
  • Gymladmatt
    Gymladmatt Posts: 358 Member
    Today’s workout
    Shoulder press 22.5kg 7 7 7
    Deadlift 70kg 6 5 5
    Row 50kg 9 9 9
    Tricep 90lb 11 10 10
  • Gymladmatt
    Gymladmatt Posts: 358 Member
    Today workout
    Incline bench 50kg 8 8 7
    Pull up 7 7 6
    Leg press 60kg 10 9 8
    Tricep extension 90lb 11 10 10
  • Gymladmatt
    Gymladmatt Posts: 358 Member
    Progress picvp5pyyndejbx.jpeg
  • Gymladmatt
    Gymladmatt Posts: 358 Member
    Today’s workout
    Incline bench 50kg 8 8 7
    Row 50kg 9 9 9
    Squat 50kg 8 8 7
    Curl 80lb 9
  • Gymladmatt
    Gymladmatt Posts: 358 Member
    Today’s workout
    Shoulder press 45kg 7 7 7
    Trap bar deadlift 70kg 6 5 5
    Tricep 90lb 12
  • honeybee_s
    honeybee_s Posts: 10 Member
    Great Work. Still at it or did you reach goal? Best wishes.