38 Year Old Monthly Picture Update - Goal: Best Shape by 40 or Bust!!

[russellmcg]

Best shape of my life by 40!! How many of us have said that? Well, I figured keeping a monthly thread update with pictures is the best way to keep me honest and make sure I stick to my plan.

A little bit about me. I turn 40 in a little over a year and a half and my wife and I recently, 11 months ago, had our first child. Kind of crazy how bringing a baby into the world will make you reevaluate your health. I currently weigh 150 pounds (68.0389 KG for you non American types) and 6 years ago was up around 218 (98 kg). I dropped a lot of weight due to running but never got into lifting weights. At the start of this year, I told my wife that my goal was to be in the best shape by 40. I started reading threads on here and trying to figure out not only lifting but also eating and nutrition.

I currently am on the Jim Stoppani's 12-Week Shortcut To Size, I know, I know, I should have started with Fierce 5 which I will begin in 3 week, and am getting my head around what to do in the weight room. The hardest part is realizing that no one is really paying attention to you so don't worry about what other people think.

Either way, figured posting here would make sure I stick with the program and will be fun to see the difference by 40. So, without any further ado, I present to you my last 4 months worth of pictures. I will be updating this on the 23rd of every month.

Enjoy!

[MrNismo]

Nice job dude. Hard to imagine you had another 70lbs on you 6 years ago that's crazy!

Are you currently eating in a surplus? I hope so as I found 12-weeks to size to be a pretty tough program but I really dig it. I know of at least one really knowledgeable person on here who isn't a fan of it so that had me worried but I seemed to do good on it. The mix of high reps and low reps did my joints some good I think.

[y0lked]

nice work! Keep pushing heavy weight!

[russellmcg]

Here is a quick side by side photo of from back in the day.

I am eating in surplus but not as much as I should be. Taking me a handful of week/month to figure out really what my true TDEE is and how to hit a good surplus. That really is the hardest part for me. Usually don't eat a ton of food so has taken me a bit to get in the mindset of food is not bad.

[Georgeoz]

Has anyone else noticed how, when a man achieves an excellent transformation (as in your case russell), their face changes - leaner, more confident. Very often, too, there will be a whole new hairdo, maybe even a new colour.

And, of course, a beard and, worse, a few new tatts.

Let me say, though, there is nothing wrong with a guy looking his best. And few women, if any, are going to object.

[russellmcg]

The wife and I watch a ton of weight loss shows and it always seems to me people look older in the face when they lose a lot of weight. Usually its 100 pounds plus but just something I have noticed.

[sfleen]

Awesome job man. I started two weeks ago on the fierce 5 novice, plus doing quite a bit of cardio. Hoping to get down to 190 from 243. It will be the first time under 200 since being in the military 20+ years ago. I've got pics from two weeks ago at 230 pounds, can't wait to see my monthly progress.

[russellmcg]

Awesome job man. I started two weeks ago on the fierce 5 novice, plus doing quite a bit of cardio. Hoping to get down to 190 from 243. It will be the first time under 200 since being in the military 20+ years ago. I've got pics from two weeks ago at 230 pounds, can't wait to see my monthly progress.

Fierce 5 is next up for me so can't wait to start it. Keep up the work man! You can do it! Post your updates on here, would love to see them as you get going!

[sfleen]

Will do. My first pic was taken on April 23, so I'll be posting on the 23rd also. You get bigger, I'll get smaller.

[russellmcg]

Latest update photo.

I just finished Jim Stoppani's 12-Week Shortcut To Size and will be taking this week off to recover. Come Monday, I will be starting Fierce 5 for 6 months or so.

My only fear with that program is I will be doing a modified version of a few exercises. Any kind of squats really scares me since I have some back issues. One wrong tweek and I will be out of commission for a few months.

Anyone else done Fierce 5, curious on your thoughts on it.

[sfleen]

I'm 3 1/2 weeks into fierce 5. It's a good program. My only problem has been work getting in the way thru the week. I'm usually off Fri, sat and Sunday but work 12 hours the other 4 days, so I've been trying to get at least one workout in Tues or wed, but haven't a couple times. Changing jobs in two weeks so I will be able to be more regimented.

[russellmcg]

I'm 3 1/2 weeks into fierce 5. It's a good program. My only problem has been work getting in the way thru the week. I'm usually off Fri, sat and Sunday but work 12 hours the other 4 days, so I've been trying to get at least one workout in Tues or wed, but haven't a couple times. Changing jobs in two weeks so I will be able to be more regimented.

Yeah, that will do it to you for sure.

So it's only 5 exercises done with 3 sets of 5 reps each, right?

[dreamopolis]

Well done! I'm in kind of the same boat. I'm 38, been training for a few years, and have a decent amount of muscle, but never did any form of cardio. February I had a suspected TIA (mini-stroke) and that got my arse in gear to get rid of the fat I've accumulated from an almost non-stop bulk (I was at about 24% or so). I was at 106,5kg in January (235lbs) and now I'm down to 97,6kg (215lbs) I would really like really work on my cardiovascular health and have added that into my routine. I'm on a goal to get myself down to 12% body fat and get in the best form I've ever been it. I've also been following a strict cutting diet for four months.

Keep up the good work my man. And be sure to update!

[TnTNZ]

I did Fierce 5, first novice, then intermediate, both 3 months each.

LOVED it. Only not doing it now because I'm training for my first Powerlifting meet, and I'm only training for my first Powerlifting meet because Fierce 5 worked so damn well.

The program is well structured, gets results and the community around it is amazing. Davis, the creator, answers questions and is a great guy with tons of knowledge.

You basically can't go wrong with it.

Edit: Just re-read, you came of Shortcut To Size? So did I. My journal documents coming directly off that program and straight into Fierce 5... to where I am now.

[russellmcg]

Well done! I'm in kind of the same boat. I'm 38, been training for a few years, and have a decent amount of muscle, but never did any form of cardio. February I had a suspected TIA (mini-stroke) and that got my arse in gear to get rid of the fat I've accumulated from an almost non-stop bulk (I was at about 24% or so). I was at 106,5kg in January (235lbs) and now I'm down to 97,6kg (215lbs) I would really like really work on my cardiovascular health and have added that into my routine. I'm on a goal to get myself down to 12% body fat and get in the best form I've ever been it. I've also been following a strict cutting diet for four months.

Keep up the good work my man. And be sure to update!

That's a solid amount of weight dropped dude, good job! Keep it up and get some cardio in and 12% will be right around the corner for you!

[russellmcg]

I did Fierce 5, first novice, then intermediate, both 3 months each.

LOVED it. Only not doing it now because I'm training for my first Powerlifting meet, and I'm only training for my first Powerlifting meet because Fierce 5 worked so damn well.

The program is well structured, gets results and the community around it is amazing. Davis, the creator, answers questions and is a great guy with tons of knowledge.

You basically can't go wrong with it.

Edit: Just re-read, you came of Shortcut To Size? So did I. My journal documents coming directly off that program and straight into Fierce 5... to where I am now.

Yeah, from what I can tell seems like a pretty good program. My fear is just doing squats. I have had some back issues in the past and it scares the crap out of me doing them because I know I can tweak it again at any time. Was looking at doing leg presses instead of squats but not sure that's the way to go.

[Paleolife]

Congratulations on your Fitness goals! Your doing an awesome job Stay on it !!

[MRHELLO]

Pretty awesome change already!! Looking forward to seeing the progress continue.

Well done!!

[fatditcher]

Well done! I'm in kind of the same boat. I'm 38, been training for a few years, and have a decent amount of muscle, but never did any form of cardio. February I had a suspected TIA (mini-stroke) and that got my arse in gear to get rid of the fat I've accumulated from an almost non-stop bulk (I was at about 24% or so). I was at 106,5kg in January (235lbs) and now I'm down to 97,6kg (215lbs) I would really like really work on my cardiovascular health and have added that into my routine. I'm on a goal to get myself down to 12% body fat and get in the best form I've ever been it. I've also been following a strict cutting diet for four months.

Keep up the good work my man. And be sure to update!

wow stroke at 38 that is some messed up luck. lucky it was only a mini one. my mother had a stroke 10 years ago, and i remember a guy in good health under 25 having a full blown one ended up in a wheel chair but was on the mend

[MandarinTongue]

Keep up with it, dudu! It's inspiring. Stick to your plan by updating monthly photos. I could do that too, I think...

[russellmcg]

Another month, another photo.

I started the Fierce 5 workout a few weeks back and ended up screwing up my back on a squat. Looks like I am going to be taking those out of the routine and doing a few isolation moves to work out those parts. Not ideal but don't want to risk hurting the back again. Luckily, it only caused me to miss a week of training vs what could have been really bad.

Now I need to start bulking up. Always been hard for me to gain weight since I was overweight at one time. Something mentally about it that makes me afraid to pack on the pounds. Guess this is going to be just as much metal as physical.

The grind continues. Six months down and the rest of my life to go. :-D

[MRHELLO]

Looking Good!!!!

Real noticeable changes!!

Well done

[1Fuzzy1]

Another month, another photo.

I started the Fierce 5 workout a few weeks back and ended up screwing up my back on a squat. Looks like I am going to be taking those out of the routine and doing a few isolation moves to work out those parts. Not ideal but don't want to risk hurting the back again. Luckily, it only caused me to miss a week of training vs what could have been really bad.

Now I need to start bulking up. Always been hard for me to gain weight since I was overweight at one time. Something mentally about it that makes me afraid to pack on the pounds. Guess this is going to be just as much metal as physical.

The grind continues. Six months down and the rest of my life to go. :-D

Look good man!...if you have back issues (like I always did) and have trouble with squats, try trap bar squats/DL's...these don't bother my back at all and maybe you will find it's the same for you.

I basically was in the same boat 4 1/2 years ago at age 44...I'll be 49 this week and I haven't been in this good of shape since I was in my mid 20's....You have a lot of good years ahead, keep plugging!

[Charly41]

good solid work. But i also believe the Problem is your muscle-potential. The more muscles your Body carrying, the higher is your metabolism, and dieting would be easier.

[russellmcg]

Another 30 days down. Really starting to focus on lifting heavy and bulking. Went up a little over 2 pounds this month on my weight so I think I have the maintenance calories figured out now.

Having the internal debate with myself on if I should do 5 reps or 7. Sounds stupid I know but it's the little things that I think about. Have been doing 5 for the past month or so and notice some good strength increase but think I will give 7 a shot and see what happens. I end up increasing upper body weight by 5 pounds per week and lower by 10. Let's see how long that will last.

[MrNismo]

Nice work, seems like you are on a good steady path of weight gain.

[grubman]

Having the internal debate with myself on if I should do 5 reps or 7. Sounds stupid I know but it's the little things that I think about. Have been doing 5 for the past month or so and notice some good strength increase but think I will give 7 a shot and see what happens.

OK, right upfront, I've never personally been an advocate of 5x5 type programs for guys primarily looking to change their appearance. I see definite value for overall health, building strength, learning proper form on the basic moves, and understanding progressive resistance and how your body reacts...but when it comes to changing ones appearance, I still think a more well rounded bodybuilding style program is better. MHO

THAT SAID

You have only been doing your program for a month...and you are already talking about changing things up. This is a sure fire road to failure! You have not gained enough knowledge yet about your body to make educated changes, and constantly changing up a program, or major components of a program never leads to success. You committed to doing this program, STICK WITH IT AS WRITTEN. Commitment, dedication, and consistency for the long haul are the only way to make any progress or make an intelligent analysis of what needs to be changed. You can't possibly learn anything in one month at your stage of development...switching your rep scheme now will just screw up your data and put you right back to square one. Be patient.

[russellmcg]

OK, right upfront, I've never personally been an advocate of 5x5 type programs for guys primarily looking to change their appearance. I see definite value for overall health, building strength, learning proper form on the basic moves, and understanding progressive resistance and how your body reacts...but when it comes to changing ones appearance, I still think a more well rounded bodybuilding style program is better. MHO

THAT SAID

You have only been doing your program for a month...and you are already talking about changing things up. This is a sure fire road to failure! You have not gained enough knowledge yet about your body to make educated changes, and constantly changing up a program, or major components of a program never leads to success. You committed to doing this program, STICK WITH IT AS WRITTEN. Commitment, dedication, and consistency for the long haul are the only way to make any progress or make an intelligent analysis of what needs to be changed. You can't possibly learn anything in one month at your stage of development...switching your rep scheme now will just screw up your data and put you right back to square one. Be patient.

Thanks for the input Grubman. You are right, I need to stop the internal debate and just stick with this program for a few months to see what happens. Guess that's the downfall of the internet. I start reading on different programs and it makes me want to change things up to find the best one. Guess it's hard to find what the best one for me is if I change before I see/don't see the results I want.

[grubman]

Guess that's the downfall of the internet. I start reading on different programs and it makes me want to change things up to find the best one. Guess it's hard to find what the best one for me is if I change before I see/don't see the results I want.

Exactly! You certainly aren't alone, and I think most people always wonder if thee is something "better". But the only way to find out is to stick with one thing long enough to truly measure it's worth. As long as the program is intelligent, and you are working hard and consistent there will always be some progress, so even if it turns out not to be "optimal" for you, it will never be time wasted.

Good luck and keep posting pics!

[russellmcg]

Here is the workout that I am currently doing. Somewhat of a modified version of Fierce 5 in the fact that I have a hurt back and really can't do much around squats. Tried to do some leg work out off set that.

Workout A
Dumbbell Bench Press - 2 warm up sets / 3 x 5
Seated Cable Rows - 3 x 5
Seated Leg Curls - 2 warm up sets / 3 x 5
Face Pulls - 3 x 5
Incline Cable Fly -3 x 5
Front Dumbbell Raise - 3 x 10
100 pushup / 100 crunch super-set
Barbell Seated Calf Raise - 3 x 25

Workout B
Seated Leg Press - 2 warm up sets / 3 x 5
Incline DB Bench - 2 warm up sets / 3 x 5
Seated Leg Curl - 3 x 5
Pullups - 3 x 10
Back Extension - 3 x 10
Dips - Chest - 3 x 10
Cable Crossover - 3 x 5
Ab / Standing Bicep Curl - Superset - 3 x 5