New old guy looking for some advice

[Cubicsumo]

Hi guys,

I’m new around here and looking for a bit of help.

I’m now late 30s and have recently put quite a few lbs on due to being stuck at home. I reckon 40lbs needs to go to get my abs on show.

I’m overweight but relatively fit and strong and have been doing the fierce five workout for a couple months now (on and off due to lockdown). I’m massively stronger (compared to where I started) than I was but haven’t lost any weight due to a bad diet.

I’ve now invested in some equipment which consists of squat rack and bench, 6ft bar with total 135kg weight and a pair of 25kg adjustable dumbbells.

I’m hoping someone can help me out with a new training plan - happy to commit to 5 days per week and help with a diet plan.

The aim is to lose 40lbs and pack on some muscle.

Appreciate any time and help you can give!

[TAWS6]

How about one of the Fierce 5 intermediate routines?. I've gotten good results from the upper/lower and the LULPP.

[Cubicsumo]

How about one of the Fierce 5 intermediate routines?. I've gotten good results from the upper/lower and the LULPP.

Thanks for the reply. I’ll look into that.

[smokinal]

Losing bodyfat and getting abs to show will not come through any method other than a caloric deficit.

It doesn't matter how much you lift, the type of program you're on or any amount of cardio; it's all caloric deficit.

You simply need to eat less than you use in a given day, every day, consistantly, for an extended period of time (until you see abs)

[illpinoise]

Make it a SMART goal to go from flabs to abs.

Specific - abs to show
Measurable - Trackable by weighing yourself same time everyday (morning preferably after trip to the toilet) and counting calories assuming all activities somewhat the same. Take weekly average and adjust intake from there.
Achievable - Absolutely. Use a journal or app to track everything (maybe make a fat loss log here for more motivation).
Relevant - Why not? I'd rather see abs than flabs.
Timebound - Aim for 1-1.5 pounds a week which is a 500-750 cal deficit per day. You're looking at about 1 year of cutting (with some needed maintenance breaks in between).

[Alexeiv55]

This probably won't help but I once lost over 50lbs in 4 months basically playing singles tennis 5 hours a day 6 days a week with a meager diet of mostly eggs, oats and chicken.

You essentially need extreme cardio that exhausts you. I was sleeping 8-10 hours easy.

But +1 on no workout plan alone helping you. You need to deprive your body of fat and calories.

If you're say 5"10 then try 1,000 max a day with as close to 0g of fat as you can.

[MrCarrot]

If you're say 5"10 then try 1,000 max a day with as close to 0g of fat as you can.

Close to zero grams of fat will make you ill. Fat is required for hormone production, if nothing else. Having a very low fat diet can lead to you feeling lousy, ED and other things.

For weight loss, where the calories come from doesn't matter, as long as you're in a deficit. That's the great thing, you can actually eat whatever you like, as long as you don't eat too much of it.

[3maj]

This probably won't help but I once lost over 50lbs in 4 months basically playing singles tennis 5 hours a day 6 days a week with a meager diet of mostly eggs, oats and chicken.

You essentially need extreme cardio that exhausts you. I was sleeping 8-10 hours easy.

But +1 on no workout plan alone helping you. You need to deprive your body of fat and calories.

If you're say 5"10 then try 1,000 max a day with as close to 0g of fat as you can.

Terrible "advice", literally everything in this post should be ignored.

[Cubicsumo]

Thanks guys.

I’m got the diet planned prepped and think I’m going to carry on with the fierce five for a while to see how it goes with proper eating.

[xTeTe]

If you're say 5"10 then try 1,000 max a day with as close to 0g of fat as you can.

LOLwut

[MIKES3]

Lets say you want to work with an intake of 2500 calories per day. (Hypothetically)

You can get a lot out of that. It all depends on what you consume

In theory, the ****tier the food you intake the higher the calories, and the healthier foods will keep you full for longer periods of time that allows you to cheat a bit. Add a cardio and weight routine into that and you'll see results quickly.

That's how I did it twice. I'm 39 years old and in the best shape ever

[dazlittle]

This probably won't help but I once lost over 50lbs in 4 months basically playing singles tennis 5 hours a day 6 days a week with a meager diet of mostly eggs, oats and chicken.

You essentially need extreme cardio that exhausts you. I was sleeping 8-10 hours easy.

But +1 on no workout plan alone helping you. You need to deprive your body of fat and calories.

If you're say 5"10 then try 1,000 max a day with as close to 0g of fat as you can.

don't listen to this absolute crock of ****.