well here it goes, I got the courage to post my progress pics and am looking for some direction.


Desk jockey
Father of 4 year old twin daughters
37 years old
5 11
195 lbs
BF % (any guesses from pics?)

at my worst in the first picture I was about 235 to 240 pounds, it's the only real before pic I have as I wasnt exactly posing for alot of pictures.

In pictures 2,3 &4 I was at about 215, was exercising and "kind of watching what I was eating" I shot back up to 230 for awhile but than started weight watchers about 6 months ago.

Picture 5 is at around 205

The last pictures are current at 195


As Im losing the weight I feel like I am starting to loose some strength, as you can see in the pics I think Id like to drop 5 to 10 more lbs. (Does that look about right for some ab definition?)

I dont pretend to think I can ever be super cut as I like food to much, but my curent diet is tolerable and id like to see some ab definition and the last of my love handles to go.

Im confused because I would like to get back to lifting a little more, but also want to lose the last 10 or so pounds. I feel like I am at a bit of a plateau and want to break free of it.

I work out 5 times a week
M,W,F
20 minute run usally about 2.25 miles

3 sets of arm curls
3 sets of tricept push ups?
3 sets of forward fly
3 sets of back fly
3 sets of bench press
3 sets of lat raises

I trend to get tired and run out of time and sometimes dont get as many reps in the sets as id like

T,R
Run 5k
do 3 sets of 25 ab crunches

Again my diet is weight watchers it has taught me to make better decisions eating, but I need to get a little more serious to drop the last weight.

I guess Im feeling stuck, even though I guess I accomplished a lot I'm still not 100% happy after looking at my last pics.

Any advice, direction and encouragement is greatly appreciated

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I haven't read anything you typed (sorry in a hurry), but I've seen the pictures and all I want to say is good job. Big difference from before.

I'd suggest you start cutting, you can have a very nice physique if you cut some fat.

That's a very nice improvement from your first pic. You are about the same size as me and have a very similar build. If you got down to about 180, I think you would be very pleased with yourself.

What size are your arms? Have you considered doing more compound exercises like squats, pushups and chinups?

For Starter man, congradulation on making the effor last year and sticking it out. There is difinite improvemetn (a lot) but you already know that. Seems like you dropped the bodyfat while gaining some muslce. Your arms and shoulder are nicely developed. GREAT work.

Now for the criticism if you want to read on, your choice but I critic myself a lot and like it when someone does the same for me. First, I would cut some more but if you are losing strength maybe you need to re-charge with some mass gain for 2 weeks and back on dieting again to trick the body. I noticed that you do not work on the leg. Did you know that people with strong legs tend to live longer than those who don't have it?

Additionally, dont' be staginant with the same excercises and order of it. If you start out with bicep curl one week, go lat first next, etc but try to work the major muscle group first. As for the bodyfat %, I have no clue man... I am no expert but shoot for 37 years old, you are rocking it. Especially with twin girls, time is limited. As for your age and not being able to do it, Chillen is like a dinosaur but a buff one. I am also in my 30's as well man and as strong now as i am in my 20's just not recoverying as fast or as quick.

18% body fat

my recommendation would be to set some sort of performance goal.

maybe set some bench press, power clean, and squat goals. Or throwing, or something.

my
.02

a body that looks good does not necessarily perform, but a body that performs, almost always looks good.

FF

You're looking great!

Diet is a huge part of it, so try to work from a high-protein diet, and limit the bread, pasta, rice and bananas. Eat 5 times a day, having small meals/snacks.

For snacks you could do a protein shake, a small cup of yoghurt with granola or handful of almonds. It'll keep you fuller during the day so you don't have a big dinner.

Lunch can be sandwich on wholemeal bread, or a wholemeal wrap. It should have protein such as tuna/chicken/turkey as well as veggies.

Dinner should just be lean protein (chicken/fish/beef/pork) and vegetables. When feeding the kids, give them rice/pasta/etc but limit your intake.

For exercises,

1) switch it up - you keep on working the same set of muscles - try doing each on an incline or decline. Also try some functional exercises (such as a sumo squat with weights, and then push up to a shoulder press)
2) super-set all your exercises with core. (For example, do 3 x chest-press then crunch, chest-press then crunch, etc) This will utilise your time at the gym better, and will keep your heart-rate up in between sets which will help burn fat (and build core muscles).
3) Use the fit-ball, medicine balls, and bosu to help with core strength.

And finally - you have 2 beautiful girls - get outside and play with them, take them swimming, and keep really active, and help to teach them healthy eating as well!

Great job and good luck!!!

Well done matey. You also look younger. Weird I know.

Keep up the good work

yeah.. try and keep up the nice work!

Thanks everyone for the great input so far. I have Purchased a handheld Ormtron Body fat analyizer, they had one at a Ballys I went to a while back and seemed accurate enough to measure Body fat progress. I'm currently at 16.5%

Fair enough I always tried ti start working on legs but figure"I'm getting a leg workout with my runs" which I know isn't good enough so I have been incooperating legs the last couple of weeks and am amazed how much it seems to be helping with my running already.

This is a generic program I picked up on line and have been following while I want to add some size strength for the next month or two.

Days 1,4

* 5-10 minute warm-up
* 20 minutes of cardiovascular activity at 55%-75% of predicted maximum heart rate**
* 5-10 minute cool-down
* 10 minutes stretching

3 sets of 8-12 repetitions:

* Leg press
* Leg extension
* Leg curl
* Standing/seated calf raise
* Lat pull down
* Seated row
* Biceps curl

Days 2,5

* 5-10 minute warm-up
* 20 minutes of cardiovascular activity at 55%-75% of predicted maximum heart rate**
* 10 minutes stretching

3 sets of 8-12 repetitions:

* Chest Press
* Inline chest press
* Shoulder Press
* Lateral raise
* Triceps extension
* Triceps push down
* Abdominal crunch

Day 3

* 5-10 minute warm-up
* 30 minutes of cardiovascular activity at 55%-75% of predicted maximum heart rate**
* 5-10 minute cool-down
* 10 minutes stretching

3 sets of 15-20 repetitions:

* Abdominal crunch