I've posted here a little bit and have tried various things like crossfit, heavy lifting, HIIT and different diets like a modified Paleo, eating carbs on workout days. Just wanted to show a progress pic since I've chimed a few times. The first pic was about 3 years ago. I started working out/dieting December 2011 so 2.5 years later. I'll post more details if anyone's interested...

 

dayum!!!

 

Wow. Amazing transformation.
I think the after pic sums it up. Definitely two big reasons for getting in shape.

 

Yessir! I will say that swimming and throwing them around in the water is one of the best, most fun workouts

 

awesome job!

 

looking good keep up the good work

 

Awesome job.

Set a good example for the kids too.

I'm trying to get in shape too. I've only dropped 5-10 pounds, but I've dropped 4 pant sizes

 

Nicely done!

 

Saweet!!!

 

 

Forgot to thank you guys for the compliments. I donated some blood today and my blood pressure is sitting nicely at 120/81. I don't even do cardio. Fucking diet man.

 

looking like you're 25!!!!

the food we eat is super important! good job and keep it up!

 

Thanks. My grey hairs disagree but I'll take it. I probably look older in the fat pics.

 

Wow, Doomie!

 

and....

Doom isnt black!?

 

I think the real reason is you've been on hunger strike ever since Lebron entered free agency.

Just kidding. Good work man, keep it up!

 

MMM beer. Been a while

Only in certain key areas.

I tend to eat more when stressed

 

So a quick update. After shooting the above photo I plateaued and then put on some weight because I transitioned from high intensity to weightlifting. However the weightlifting routine wasn't very intense so I ended up switching gyms. I did some 5x5 for a while but like 6 weeks ago I switched to the PHUL routine. Heavy Monday and Tuesday, Hypertrophy Thursday and Friday. Upper and lower bodies twice a week to increase the volume rather than just once a week. The pic on the left is yesterday and the one on the right was before leaving the old gym.

Left pic is now: Leaner and much stronger than on the right by Doom878, on Flickr

 

get it boyyyyY!!!!!

 

fapfapfap

justin know what i'm talking about cus he's doing it in his av

 

I'll PM the noodz after lunch!

 

No pics but I had put on weight again because I had gotten engaged and complacent. I was lifting only 3x a week and pretty much just going for strength. So although I got stronger, I also got fatter. But the biggest issue was my diet. Lifting heavy made me hungry. So about 4 months ago I got my diet back in check and tweaked the workout. Time is def an issue and being a father, significant other, homeowner, and careerman def puts gym to the backburner.

Let's just say in the last 4 years I've learned A LOT about diet and fitness. I just wanted to jot my thoughts and will happily expand if asked. I'm def no expert but I've read, watched, and done enough to have a pretty good idea of what's up.

Workouts are 3x a week for 1.5 hours to 2 hours because of added "cardio". Monday - squat, lunge, calves. Tues- chest 2-3 exercises, back x2, bicep x1-2. Fri - deadlift, shoulders x2 exercises, tricpes 1-2 exercises. Big lifts are mostly 5x5 or heavier weight, rest 3 to 4 sets of 8-10. Big lifts efficient enough to hit a lot of muscles and build muscle. I saw that not doing big lifts didn't give me the pop in key areas like bulge in my chest and delts, ass filling my pants. Also since I'm old, too many reps and overuse would cause pain in some joints. Work out safely and avoid injruy.

Cardio is typically a machine like bike/ellipitical/rower for 15-20 mins with intervals where I add in something to mix up the monotony. Typically it will be some ab work. But speed would be a focus since I was taking breaks; not a leisurely pace. As my cardio got better I threw in some stuff like burpees or mountain climbers. I notice that when I did movements where I jump and force my body to tighten itself and use my abs to explode, the burn and energy used was higher. I felt like my cardio to play soccer would improve by doing this so that's kind of my gauge since I play soccer maybe twice a month.

Diet (THE MOST IMPORTANT especially as you dip into your late 30's): Basically I eat smaller portions and avoid carbs when I can. I think around 500 calories each meal for lunch and dinner plus snacks and breakfast were sufficient in continuing to lose. If I didn't workout the night before, I skipped breakfast as coffee was enough. Typically weekends are 2 meals also. So that's about a little under 1,500 on no breakfast days to around 2,000 on breakfast day. Prior to my diet, my lunch and dinner were an add'l 300-500 cals because of extra sides. Basically I eat my protein or a sandwich (half) and I'm good. So I'm getting weight down and somewhat maintaining my strength from my heavier weight as well as adding to my cardio ability.

TLDR: Smarter cardio to burn, weights to build muscle, and mostly diet to not get fat (eat less calories and carbs). Sorry for but a lot of BS is floating around out there. Thanks for reading

PS: Don't get caught up on pounds you weight. Better indicator me was how clothes fit and fat in key areas like gut, face, under chest.

 

 

Sounds like you are stuck in a rut. Probably start by writing up a routine. When something is in front of me, I tend to follow it more. Subconscious thing I guess. But like I said most importantly. FIX YOUR DIET. Don't do a huge change or else you'll slack. I prefer slow changes so it blends into your lifestyle. If you want to get back to big lifts, then try an aggressive cut and when you get to your goal, clean bulk to get that strength back.

 

So plateaued with the 5x5. I was keeping the weight off but got stuck in maintenance and not getting stronger. Haven't you all noticed the theme of adaptation? Switched to a linear progression program and I feel more energetic, stronger, leaning out again, and since it's linear, my heavy lifts and volume lifts (7+ rep sets) are both improved as well. Progressive overload is the name of the game folks. I even continued leaning while eating tons of Halloween candy and a pig out foodfest trip to NYC the weekend prior. Hit a 315# bench press and 495# x 3 deadlifts, both tying PR's from over 2 years ago. Until next time when I plateau again...

 

i need to get back in tune with my diet. I bloated up like 17lbs since March

 

Since you're heavier, are you getting stronger?

 

Not really...

 

Then check your routine. If your intake is higher and you're not getting stronger, something is up. Unless of course, you're injured.

 

I’m a bit stronger but mostly fatter.

Just gotta rework the diet. I’m not really eating any different but I just keep bloating up.

 

Generally, less salt, less carbs on your "typical" days...lots of water. Obviously, no soda or juices if you can.

On cheat days, enjoy a bit. But otherwise, yeah...lots of fiber and light eating.

 

Getting older sucks

 

Zipit, kid. I'm the old fart here.

 

Believe it or not, there's been a push for sodium (sea salt vs table though). I'm not on board but Stan Efferding has been pushing it.

 

The heavy lifts continue. Needed a double of 405 squat but pussed out and only hit a single. At least I got in 385. The back off sets of 315 3x5 after was terrible but I feel great and HUNGRY. Anyways, I just wanted to point out holy shit writing shit out and forcing yourself to the routine is the way to go. I was so complacent and literally scared to push the limit. I always thought writing goals was mumbo jumbo bullshit but it's legit unless your discipline is unmatched.