Any other dudes in here battling dad bod? Workout tips?

[18IsTheMan]

I've finally hit that point and now understand where the term "dad bod" comes from. Back when I was single or newlywed with no kids, carving a solid 90 minutes to 2 hours in the gym each day, every day, was no problem. I've never been a Muscle and Fitness model, but I stayed in good shape. Fast forward to the mid-40s...wife and I both work full time. Have 3 young kids (6, 4, 1). Due to logistics, my wife takes the oldest to school, and I take the 2 youngest to day care and pick them up. Throw in yard work and other random chores, and the absolute BEST case scenario, I can make it to the gym on Monday, Thursday and Friday, and then I have maybe an hour or slightly more, tops. And, if anything else comes up during the week, those days get whittled down. It's a stretch to even hit all the major muscle groups and do cardio in one week, at least how I'm approaching it. There's a ton of quick workouts out there online, but I'm curious to see if any of you here can recommend workouts you use that maximize limited time in the gym.

And, yes, the old adage is true...you can't outrun your fork. So I'm addressing that as well.

 

[The Reel Ess]

I'll be 53 soon. So, the wife has been doing weight watchers for more than a year and has officially lost 100+. I've been just eating what she cooks and I've gone from 223 to 196 in that time. I'm 6-2, so not a bad weight for me and I seem to have settled around 194-197. We hardly ever eat out anymore. She reached a weight loss plateau a while back and wanted to join a gym so we did and she continued losing. They have "boot camp" classes several times a week and circuit classes twice a week. These are both cardio, but they'll get you very fit and there's some weights to it so you'll look more "cut". For weight loss you can't beat the cardio sessions. The gym also has free weights, cardio machines and weightlifting machines. So I try to do the boot camp twice and hit the free weights at least once a week, Ideally twice. We have 24-7 access to the gym.

The owner of the gym has a members only nutrition video on YouTube. The gist of it is you can eat almost unlimited lean protein, fruits and vegetables. I eat a ton of grilled chicken breast and not because I like it. Salmon is good too. Occasionally we split a steak. I try to only have 1 slice of bread (whole grain) with breakfast. I try to limit my fats to olive oil, I Can't Believe It's Not Butter spread, peanut butter and avocados. The cardio and the smart eating is key. And I don't walk around hungry. I eat 5X a day. I try to add some lean protein to the fruit for my morning and afternoon snacks with some lowfat cottage cheese or fat free cheddar.

Lately church duties have interfered with my boot camp, so I just go to hit the free weights when I can so I'm not just skipping a workout.

 

[18IsTheMan]

I'll be 53 soon. So, the wife has been doing weight watchers for more than a year and has officially lost 100+. I've been just eating what she cooks and I've gone from 223 to 196 in that time. I'm 6-2, so not a bad weight for me and I seem to have settled around 194-197. We hardly ever eat out anymore. She reached a weight loss plateau a while back and wanted to join a gym so we did and she continued losing. They have "boot camp" classes several times a week and circuit classes twice a week. These are both cardio, but they'll get you very fit and there's some weights to it so you'll look more "cut". For weight loss you can't beat the cardio sessions. The gym also has free weights, cardio machines and weightlifting machines. So I try to do the boot camp twice and hit the free weights at least once a week, Ideally twice. We have 24-7 access to the gym.

The owner of the gym has a members only nutrition video on YouTube. The gist of it is you can eat almost unlimited lean protein, fruits and vegetables. I eat a ton of grilled chicken breast and not because I like it. Salmon is good too. Occasionally we split a steak. I try to only have 1 slice of bread (whole grain) with breakfast. I try to limit my fats to olive oil, I Can't Believe It's Not Butter spread, peanut butter and avocados. The cardio and the smart eating is key. And I don't walk around hungry. I eat 5X a day. I try to add some lean protein to the fruit for my morning and afternoon snacks with some lowfat cottage cheese or fat free cheddar.

Lately church duties have interfered with my boot camp, so I just go to hit the free weights when I can so I'm not just skipping a workout.

6'2" also. I'm hovering around 210. In a perfect world, I'd like to get down to about 185-190. I was there not too long ago, but then I had foot surgery which knocked me out of any exercise for 6+ months and that led right into the birth of our 3rd child, and I've just never recovered.

 

[Impala_SS_Cock]

Any other dudes in here battling dad bod?

I was. Dad bod won.

 

[The Reel Ess]

6'2" also. I'm hovering around 210. In a perfect world, I'd like to get down to about 185-190. I was there not too long ago, but then I had foot surgery which knocked me out of any exercise for 6+ months and that led right into the birth of our 3rd child, and I've just never recovered.

It's nearly impossible to not gain weight when the wife is pregnant or you have a small one in the house. I know we ate a ton of pizza and ice cream when mine was pregnant. I gained almost as much as she. Our daughter is 18 now and pretty health conscious herself.

 

[18IsTheMan]

It's nearly impossible to not gain weight when the wife is pregnant or you have a small one in the house. I know we ate a ton of pizza and ice cream when mine was pregnant. I gained almost as much as she. Our daughter is 18 now and pretty health conscious herself.

Yep, mine was kind of the trifecta. I had foot surgery in mid-spring. Daughter was born in late July, right as I was able to start driving again. By the time I was actually cleared to exercise, we were knee-deep in the newborn phase, compounded by having a 4 year old and 2 year old running around. Then that led right into the holidays. So it was a perfect storm of weight gain, haha.

#1 issue is diet, and you addressed that pretty well. Definitely need more discipline there. But then you're cooking for 3 kids 6 and under, and, honestly, there's just some things kids won't eat, and I wouldn't expect them to at that age. Many nights we just make 2 separate things, but that gets old.

 

[will110]

Discipline is the key for sure. Between work and kids and responsibilities around the house, it's really hard for me to exercise regularly. It's also a challenge because I'd much rather sleep an extra few minutes in the morning or turn on the TV in the evening instead of exercising.

I purchased a rowing machine to try and motivate me, but so far it's been hit or miss. My daily discipline sucks.

 

[18IsTheMan]

My daily discipline sucks.

I'm right there with you.

In the past, I've tried working out at home, reasoning that I would work out more frequently if it was more convenient. My gently used Bowflex adjustable dumbbells beg to differ. I found out that I don't like exercising at home. I need the separation.

 

[Begonenow]

Lift for muscle mass development, don’t run long distances. If you run do short fast runs. Eat high protein, cut out all sugar, simple - easily digested carbs - such as bread and pasta. Eat complex carbs, salads, broccoli, and cauliflower. I'm 57 years old, 5'11" 215, which is where I was 30 years ago. My bench has fallen to a max of 300, but mostly due to my workout schedule not being as disciplined in the last year. It works for me. My wife does E2M. Look it up. It works too.

 

[The Reel Ess]

Yep, mine was kind of the trifecta. I had foot surgery in mid-spring. Daughter was born in late July, right as I was able to start driving again. By the time I was actually cleared to exercise, we were knee-deep in the newborn phase, compounded by having a 4 year old and 2 year old running around. Then that led right into the holidays. So it was a perfect storm of weight gain, haha.

#1 issue is diet, and you addressed that pretty well. Definitely need more discipline there. But then you're cooking for 3 kids 6 and under, and, honestly, there's just some things kids won't eat, and I wouldn't expect them to at that age. Many nights we just make 2 separate things, but that gets old.

You can get around that by grilling lot of chicken so you have it on hand and buying lots of salad stuff. That way you can feed the kiddos what they want and you have protein and veggies for you. Throw in an orange and a banana per day and you about got it. Breakfast is easy. 2 eggs any way you like them, strip of turkey bacon, slice of whole grain toast.

 

[Go Gamecocks]

When you retire it gets worse. You'd be amazed as to how many calories you burn just by getting up and going to work, etc.

You have to basically live on a low carb diet. I weigh 156, hike, bike, & workout. But it's getting harder since more things hurt as you get older.

My days of trying to lift heavier weights are gone....it's high reps. 12-15 reps/set. You also burn more calories/set.

Take care of your joints & tendons. I have a good friend who is 3 yrs younger than me that lifted heavy for years. He is in lots of pain.

I eat lots of plain greek yogurt mixed with whey + blueberries + nuts and maybe a few other items. I use stevia.

Atkins bars also help. The p-nut butter ones are messy, but taste good.

The grazing/snacky type diet seems to help v. eating big meals.

 

[18IsTheMan]

When you retire it gets worse. You'd be amazed as to how many calories you burn just by getting up and going to work, etc.

You have to basically live on a low carb diet. I weigh 156, hike, bike, & workout. But it's getting harder since more things hurt as you get older.

My days of trying to lift heavier weights are gone....it's high reps. 12-15 reps/set. You also burn more calories/set.

Take care of your joints & tendons. I have a good friend who is 3 yrs younger than me that lifted heavy for years. He is in lots of pain.

I eat lots of plain greek yogurt mixed with whey + blueberries + nuts and maybe a few other items. I use stevia.

Atkins bars also help. The p-nut butter ones are messy, but taste good.

The grazing/snacky type diet seems to help v. eating big meals.

Amen to taking care of the joints/tendons. As things would have it, I got started with the family game relatively late in life (I'm nearly 46 with a 6, 4 and 1 year old), so I want to retain my mobility and all that so I can actually be an active parent and grandparent (if my kids marry fast and have kids fast haha). That's really my motivation at this point.

 

[kidrobinski]

Someone upthread mentioned E2M. My wife started that around a year ago and just from following that eating and fasting plan I lost 35 lbs, 220-185. I don’t do any of their daily workouts but I walk/run (sprints) 5 times a week and do the X3 workouts with the X3 Co. equipment. I won’t be mistaken for a 20-something gym rat but I get a lot of positive comments and several people have told me I look younger than I did twenty years ago (I’m 69.) I actually didn’t like how I looked at 185 so I intentionally put 5-8 lbs back on (e2m ‘maintenance’ plan.)

Food intake is the key. Good luck

 

[18IsTheMan]

Someone upthread mentioned E2M. My wife started that around a year ago and just from following that eating and fasting plan I lost 35 lbs, 220-185. I don’t do any of their daily workouts but I walk/run (sprints) 5 times a week and do the X3 workouts with their equipment. I won’t be mistaken for a 20-something gym rat but I get a lot of positive comments and several people have told me I look younger than I did twenty years ago (I’m 69.) I actually didn’t like how I looked at 185 so I intentionally put 5-8 lbs back on (e2m ‘maintenance’ plan.)

Food intake is the key. Good luck

Interesting. I'll have to check that out!

 

[18IsTheMan]

Someone upthread mentioned E2M. My wife started that around a year ago and just from following that eating and fasting plan I lost 35 lbs, 220-185. I don’t do any of their daily workouts but I walk/run (sprints) 5 times a week and do the X3 workouts with the X3 Co. equipment. I won’t be mistaken for a 20-something gym rat but I get a lot of positive comments and several people have told me I look younger than I did twenty years ago (I’m 69.) I actually didn’t like how I looked at 185 so I intentionally put 5-8 lbs back on (e2m ‘maintenance’ plan.)

Food intake is the key. Good luck

Oh, interesting. They have a meal delivery option. I could be tempted to do that for the 8-week plan. Honestly, grocery shopping and meal prep are 2 of the biggest hurdles. Because of my wife's work and location, it just makes more sense for me to do those chores b/c I get home sooner in the evenings. Most nights, I'm looking for the path of least resistance. Having the meal ingredients delivered would be a huge bonus.

 

[Cocky99]

Primal diet! Follow this guy for more information.

 

[muscleknight]

The liver king not too long ago admitted to using steroids.

 

[The Reel Ess]

The liver king not too long ago admitted to using steroids.

As if people couldn't tell

 

[Go Gamecocks]

As if people couldn't tell

Injectible T.

 

[Go Gamecocks]

That's really my motivation at this point.

Go look at old people. All them were once 46. What can you do to mitigate? Diet & exercise. Fight the good fight, brother!

 

[The Reel Ess]

Once you get started firmly in the right direction and start liking what you look like naked in the mirror, it becomes a little obsession. You can have yourself a cheat once a week if you like and still keep the metabolism rolling.

 

[GandBinNC]

Good on you for looking to make a tweak, OP! My wife & I have been doing Orange Theory since 2019. (It's the only orange I tolerate). Phenomenal 60 minute workout, led by fantastic coaches. No preparation or planning needed. You walk in, you get your *** whipped, and you walk out feeling great. Core, strength, endurance, speed... the workouts vary, but they are always challenging. If you have three days a week to squeeze in a class, you will see results in your overall fitness, flexibility and functional athleticism. In combination of course, with the diet modifications you mentioned - I can't recommend it enough.

I'm 51 and feel better now than I did ten years ago. I've also tweaked my alcohol consumption, and that has helped too. In all things, seek balance and moderation. It's taken me a long time to learn that.

Best of luck!

 

[soxtalklife]

Fasting has helped me. 18hrs per day. Stop at 6 and eat at 12. It's made things much easier.

 

[Uscg1984]

If you enjoy working out, more power to you. There was a time when I had to do some serious workouts, but I don't enjoy it. There's a reason why it's called a "work" out and after a day at the office, the last thing I want to do at 49 years of age is pay money to do more work.

If you don't enjoy working out, my advice is to find activities you enjoy that burn calories and get you some exercise. If you play golf, walk. Play basketball or soccer with your kids. Go hiking (in the mountains). Fly fish. Swim. Mow and trim your own lawn (if you enjoy that kind of thing). Build a fence around your backyard. Take up archery. Ride a bike. Go skiing (water or snow). Plant a garden.

The 2nd important part: Eat what you want at mealtime (within reason), but don't snack in between.

Doing this won't give you a Navy SEAL's physique or prepare you for an Iron Man, but it will keep you at a healthy weight and condition. It's a simple combination: Move more and eat less.

 

[kidrobinski]

Oh, interesting. They have a meal delivery option. I could be tempted to do that for the 8-week plan. Honestly, grocery shopping and meal prep are 2 of the biggest hurdles. Because of my wife's work and location, it just makes more sense for me to do those chores b/c I get home sooner in the evenings. Most nights, I'm looking for the path of least resistance. Having the meal ingredients delivered would be a huge bonus.

I didn’t know they offered meal delivery. The program publishes a listing each week of what items you are allowed and by default not allowed, and the listing changes by week. They also have videos for cardio and weight type training, which also change weekly. You’re supposed to drink a boatload of water (I didn’t), you only eat within an 8 hour window (noon to 8pm for us), and you have a weekly cheat night (they call it ‘reset’). Truthfully when we were first getting started and somewhat overwhelmed with food prep, many was the night we ate nothing but hamburger patties and green beans which I know doesn’t sound particularly enticing, but it became and still is one of my favorite meals. It works; many people who follow it by the letter have obtained quite stunning results.

 

[Go Gamecocks]

Eat what you want at mealtime (within reason), but don't snack in between.

I do the exact opposite.

 

[ToddFlanders]

As others have mentioned, it’s all diet and exercise (but most likely it’s diet). For adults past 40 I think it gets harder because they typically have more money than they’ve had in their lives, and thus more options of what they’d like to eat and drink - and on a random Tuesday night it’s hard not to have that glass of $100 scotch you bought because “dammit, I earned this!”

interestingly enough, I saw this article a little while back that takes away a major excuse if true - that metabolism stays pretty constant from 20 to 60. And I tend to believe it. I still exercise like I did in my 30’s - if I eat like I did as well (before having a family), then I’m right back in shape. So I’ll skip some family meals just because I’m not hungry, instead of having what my growing kids are eating. It’s all a balancing act I suppose.
https://www.health.harvard.edu/blog/surprising-findings-about-metabolism-and-age-202110082613

 

[The Reel Ess]

As others have mentioned, it’s all diet and exercise (but most likely it’s diet). For adults past 40 I think it gets harder because they typically have more money than they’ve had in their lives, and thus more options of what they’d like to eat and drink - and on a random Tuesday night it’s hard not to have that glass of $100 scotch you bought because “dammit, I earned this!”

interestingly enough, I saw this article a little while back that takes away a major excuse if true - that metabolism stays pretty constant from 20 to 60. And I tend to believe it. I still exercise like I did in my 30’s - if I eat like I did as well (before having a family), then I’m right back in shape. So I’ll skip some family meals just because I’m not hungry, instead of having what my growing kids are eating. It’s all a balancing act I suppose.
https://www.health.harvard.edu/blog/surprising-findings-about-metabolism-and-age-202110082613

You can have the Scotch. It's better for you than beer since it's distilled as long as you don't go crazy with it. Zero carbs. I prefer bourbon and only drink beer about once a month when I go to dinner with some buddies. Then I might have 3.

 

[18IsTheMan]

Good on you for looking to make a tweak, OP! My wife & I have been doing Orange Theory since 2019. (It's the only orange I tolerate). Phenomenal 60 minute workout, led by fantastic coaches. No preparation or planning needed. You walk in, you get your *** whipped, and you walk out feeling great. Core, strength, endurance, speed... the workouts vary, but they are always challenging. If you have three days a week to squeeze in a class, you will see results in your overall fitness, flexibility and functional athleticism. In combination of course, with the diet modifications you mentioned - I can't recommend it enough.

I'm 51 and feel better now than I did ten years ago. I've also tweaked my alcohol consumption, and that has helped too. In all things, seek balance and moderation. It's taken me a long time to learn that.

Best of luck!

I have heard of OTF and sounds like a great option, but there's not close by, unfortunately. It's exactly like I want. Someone telling me exactly what to do for an hour. Plus, there's the motivation of working out with others. You can always go a little bit longer and do a few more reps when you're in a group as opposed to alone.

 

[The Reel Ess]

Fasting has helped me. 18hrs per day. Stop at 6 and eat at 12. It's made things much easier.

Do you not feel hunger from the time you wake to 12:00?

 

[soxtalklife]

Do you not feel hunger from the time you wake to 12:00?

A little but it gets easier that longer you do it. Check out Huberman lab on fasting, it's a very good resource. I will say any change you make for the better is difficult, we're selfish people inherently so it's a challenge for sure. You don't see too many fat 80 year olds walking around.

 

[The Reel Ess]

A little but it gets easier that longer you do it. Check out Huberman lab on fasting, it's a very good resource. I will say any change you make for the better is difficult, we're selfish people inherently so it's a challenge for sure. You don't see too many fat 80 year olds walking around.

I did it a while. And I lost some weight. But that time between about 10-12 was torture.

 

[ScWildthing61]

Hey, Hey, Hey! I prefer to call it my "father figure".