I don't think this is solid advice. It's better than what any powershitter says but you should be able to get below 12% or something is fricked up. Also you need cleanbulk periods where You're not going crazy on caloric surplus, but doing less cardio perhaps and resting much more.
I only do exercises I like that my joints handle well, I stretch or do yoga daily, I eat a little more protein than recommended, and I prioritize good quality sleep. I bulk and cut because recomping barely works
>diet
I eat around 3000 calories a day on average right now (leanbulking) and I'm getting in about 210g of protein a day over 4 or 5 meals using steak, chicken, fish, beans, all that. When I cut it'll be more like 2200 calories per day and it'll be a lot more vegetables and soups with the same protein intake as when I'm bulking to fill me up more. >routine
I do this routine repeated and I'll take extra days off when life gets in the way. I don't go below 8 reps for a set except for deadlifts where I'll do mostly set of 3-6 >full body
I have dips, chest supported rows, wide grip OHP, and deadlifts as the basis of the day and I'll add on arm work, some kind of lateral raises, calf raises, and I'll do some rotator cuff work at the end of the day. Do some stretching before I leave >rest
Just the stretching today >chest/back
I'll alternate between dip and incline press variations and different kinds of pullups and rows. Normally this is the shortest day in the routine and it's not my favorite honestly. End the day with some rear delt work for shoulder health and some stretching >legs/arms/shoulders
I'll start the day with squats or leg press depending on my mood and I'll do some leg curls, leg extensions, and calf raises to end that part of the day. When I get to arms and shoulders after that I'll start with a wide grip OHP and follow it up with cheat curls and straight bar cable pushdowns. After that is 2 giantsets of simple arm and shoulder isolations with raises, curls, and tricep work starting from skull crushers and working overhead. This is my longest day and is my favorite day of the week in the gym. I take more time than normal to stretch on this day in particular because I'm going to be very tired and tight afterwards >rest
Just the stretching
i think i have god tier genetics
started lifting at 30 and already mog everyone after a year
but also nobody sweats in the gym except for me
everyone just does isolations with 10+ reps and looks pumped for 5min but no gains lol
Monday
7 sets of 1-7 reps ohp, full rom from stop at clavicle
once i can do 7x7 i increase weight
7 sets of weighted pullups, same system
Tuesday
7x7 Frontsquat
hip adduction machine, letting it stretch me for hip mobility, not really focusing on reps or anything
Wednesday
bench 7x7 and rows 7x7 same system again, you get the gist
Thursday
7xamrap highbar backsquat, after rep 8/9 i breathe 3x and then squat again
currently at 100kg 21 reps on first set
nothing else on this day
friday
klokov press 7x7 and incline bench 7x14
saturday
7 sets taipei pulls and then calfraises
finishing with calf stretches, they helped me most with mobility for squats, helped the knee travel
my diet is lean meat like Pastrami or lean cuts grilled with whole grain spelt bread, my wife cooks that stuff
she packs me lean milk products like quark or skyr with fruits and some random carbsource for work
dinner i make fatty stuff like eggs, fish, w.e. is needed micronutrient-wise, since they're so crazily loaded with micronutrients i eat lean stuff the rest of the day
my supplements are a multi that has zinc selen and vit d and i take a scoop of creatine after dinner, never really noticed a difference, might be snakeoil
the vit d shit helps though but idk which part of it does
sundays sometimes i go hiking
i also love dairy and milk products
so sometimes after gym i just drink a litre of goat, sheep or any high quality milk i can find.
cow milk in my country often sucks
start doing widowmaker squats yourself, you'll hate the day you do these but the gains are crazy fast and you'll fix all your other squatting issues
i started at 21x60kg
then put 5kg each week until i reached 80. then 21x80 took 3 weeks, then 21x85 Was next week already and going from 90 to 21x100 took 2 months and i dreaded every time i did them
but now that i can do it everything feels so light
i walk up 6 flights of stairs to my office job and I'm never out of breathe.
I assume you kept eating like a bull while doing those?
9 months ago
Anonymous
no i kept eating the same but i was always very hungry after this particular day so i always drank a litre of milk after
so basically my normal slightly above maintenence calories+a litre of milk
idk what my calories actually are
but i slowly gain muscle and don't get fat
I'm 187cm and 85kg with a little bit of a belly. i can see the outline of my abs in the morning after pooping with good lighting
my 30s is when I started to get in shape actually. I coasted through my teens and 20s on just hormonal metabolism but my lifestyle started to catch up to me starting my mid 20s. Like that louis CK joke about how the formula to calculate your ideal BMI range isn't just your age + 200 lbs.
I wasn't even a great big fat guy either, just the worst kind of gross skinnyfat, between putting on muscle and losing weight I'm in the lower 190s now compared to when I was 230+
Workout early in the morning (mostly kettlebell and dumbell stuff), don’t overeat (cruise around 2500 calories), sleep well, don’t drink to much alcohol, stretch occasionally. Not the biggest dude around, but mogging all the dads when I bring my kids to school, which is enough for me.
Bulk/cut is the only thing that works for me. Lift 3days/week, deload when body tell you.
Pic taken a couple of months ago.
56 yo 180lb cutting from 189.
>30+ Anons how do you stay fit?
Work a job that keeps you physically active
Work out on your days off
Don't eat like you're a teenager >Is there even a point in bulking/ cutting for us?
There's going to be a point where you won't be able to do either, so do it now while you still can
Blessed genetics maybe. Limit sugar as much as possible too cause paranoid about it which helps. Gym 5 days a week, work 6. Not an athlete by any measure but in better shape than most dudes my age.
I lift for an hour and a half Sunday, Tuesday, and Thursday nights. Usually spend Friday afternoons and Saturdays doing yard work or something physical with my family.
Perma cut and cardio to maintain being just a lil overweight
When did you abandon the "be big" dream then anon?
sounds low test to me
>Is there even a point in bulking/ cutting for us?
was there a point before?
Biological prime in your 20's that was the point
I don't think this is solid advice. It's better than what any powershitter says but you should be able to get below 12% or something is fricked up. Also you need cleanbulk periods where You're not going crazy on caloric surplus, but doing less cardio perhaps and resting much more.
I only do exercises I like that my joints handle well, I stretch or do yoga daily, I eat a little more protein than recommended, and I prioritize good quality sleep. I bulk and cut because recomping barely works
fellow skinnyfat
Try again my man
please post routine and diet
t. fat 32 yo
>diet
I eat around 3000 calories a day on average right now (leanbulking) and I'm getting in about 210g of protein a day over 4 or 5 meals using steak, chicken, fish, beans, all that. When I cut it'll be more like 2200 calories per day and it'll be a lot more vegetables and soups with the same protein intake as when I'm bulking to fill me up more.
>routine
I do this routine repeated and I'll take extra days off when life gets in the way. I don't go below 8 reps for a set except for deadlifts where I'll do mostly set of 3-6
>full body
I have dips, chest supported rows, wide grip OHP, and deadlifts as the basis of the day and I'll add on arm work, some kind of lateral raises, calf raises, and I'll do some rotator cuff work at the end of the day. Do some stretching before I leave
>rest
Just the stretching today
>chest/back
I'll alternate between dip and incline press variations and different kinds of pullups and rows. Normally this is the shortest day in the routine and it's not my favorite honestly. End the day with some rear delt work for shoulder health and some stretching
>legs/arms/shoulders
I'll start the day with squats or leg press depending on my mood and I'll do some leg curls, leg extensions, and calf raises to end that part of the day. When I get to arms and shoulders after that I'll start with a wide grip OHP and follow it up with cheat curls and straight bar cable pushdowns. After that is 2 giantsets of simple arm and shoulder isolations with raises, curls, and tricep work starting from skull crushers and working overhead. This is my longest day and is my favorite day of the week in the gym. I take more time than normal to stretch on this day in particular because I'm going to be very tired and tight afterwards
>rest
Just the stretching
thank you so much anon!
How tall are you?
6'2"
No worries anon
Wow looking good anon
>prioritize good quality sleep
This seems to be the king maker.
i think i have god tier genetics
started lifting at 30 and already mog everyone after a year
but also nobody sweats in the gym except for me
everyone just does isolations with 10+ reps and looks pumped for 5min but no gains lol
post routine and diet
Monday
7 sets of 1-7 reps ohp, full rom from stop at clavicle
once i can do 7x7 i increase weight
7 sets of weighted pullups, same system
Tuesday
7x7 Frontsquat
hip adduction machine, letting it stretch me for hip mobility, not really focusing on reps or anything
Wednesday
bench 7x7 and rows 7x7 same system again, you get the gist
Thursday
7xamrap highbar backsquat, after rep 8/9 i breathe 3x and then squat again
currently at 100kg 21 reps on first set
nothing else on this day
friday
klokov press 7x7 and incline bench 7x14
saturday
7 sets taipei pulls and then calfraises
finishing with calf stretches, they helped me most with mobility for squats, helped the knee travel
my diet is lean meat like Pastrami or lean cuts grilled with whole grain spelt bread, my wife cooks that stuff
she packs me lean milk products like quark or skyr with fruits and some random carbsource for work
dinner i make fatty stuff like eggs, fish, w.e. is needed micronutrient-wise, since they're so crazily loaded with micronutrients i eat lean stuff the rest of the day
my supplements are a multi that has zinc selen and vit d and i take a scoop of creatine after dinner, never really noticed a difference, might be snakeoil
the vit d shit helps though but idk which part of it does
sundays sometimes i go hiking
i also love dairy and milk products
so sometimes after gym i just drink a litre of goat, sheep or any high quality milk i can find.
cow milk in my country often sucks
also thank you too anon!
inspiring
>currently at 100kg 21 reps on first set
Holy shit
start doing widowmaker squats yourself, you'll hate the day you do these but the gains are crazy fast and you'll fix all your other squatting issues
i started at 21x60kg
then put 5kg each week until i reached 80. then 21x80 took 3 weeks, then 21x85 Was next week already and going from 90 to 21x100 took 2 months and i dreaded every time i did them
but now that i can do it everything feels so light
i walk up 6 flights of stairs to my office job and I'm never out of breathe.
I assume you kept eating like a bull while doing those?
no i kept eating the same but i was always very hungry after this particular day so i always drank a litre of milk after
so basically my normal slightly above maintenence calories+a litre of milk
idk what my calories actually are
but i slowly gain muscle and don't get fat
I'm 187cm and 85kg with a little bit of a belly. i can see the outline of my abs in the morning after pooping with good lighting
as a man you can still be making gains til like 35 and look like you lift til 50. Problem is no one gives a shit after like 30.
Lift heavy 5x a week
15km weekly running
150g protein daily min
4-6 beers after work
>4-6 beers after work
Gut says no
Alcohol is the quickest way to lose gains moron
>t.dyel
my 30s is when I started to get in shape actually. I coasted through my teens and 20s on just hormonal metabolism but my lifestyle started to catch up to me starting my mid 20s. Like that louis CK joke about how the formula to calculate your ideal BMI range isn't just your age + 200 lbs.
I wasn't even a great big fat guy either, just the worst kind of gross skinnyfat, between putting on muscle and losing weight I'm in the lower 190s now compared to when I was 230+
Workout early in the morning (mostly kettlebell and dumbell stuff), don’t overeat (cruise around 2500 calories), sleep well, don’t drink to much alcohol, stretch occasionally. Not the biggest dude around, but mogging all the dads when I bring my kids to school, which is enough for me.
Think of your dream body.
Well you're not going to get there.
But you're going to get WAY closer to that than you are now.
Do it.
>But you're going to get WAY closer to that than you are now.
FRICK YEAH
Bulk/cut is the only thing that works for me. Lift 3days/week, deload when body tell you.
Pic taken a couple of months ago.
56 yo 180lb cutting from 189.
Nice bear
Thanks...I think..
please be my daddy
Lol, been a while since anyone's said that to me.
sadly i am a guy and not gay
but
as a girl id honestly feel safe in your arms lmao
Me neither, and thanks.
>now 32
>thought i'd be on my way to wife house children by 30
>have been single for 5+ years
Well frick it, frick it all
Gonna bulk, lift fricking heavy
Gonna get big in my 30s
Diet and excercise.
>30+ Anons how do you stay fit?
Work a job that keeps you physically active
Work out on your days off
Don't eat like you're a teenager
>Is there even a point in bulking/ cutting for us?
There's going to be a point where you won't be able to do either, so do it now while you still can
I stopped cutting/obsessing over diet years ago and just lift for fun and look big in t-shirts. It’s a simple life.
>40yo oldgay
>I stopped cutting/obsessing over diet years ag
How? After 28 i get fat the second i look at a burger
Blessed genetics maybe. Limit sugar as much as possible too cause paranoid about it which helps. Gym 5 days a week, work 6. Not an athlete by any measure but in better shape than most dudes my age.
I lift for an hour and a half Sunday, Tuesday, and Thursday nights. Usually spend Friday afternoons and Saturdays doing yard work or something physical with my family.