gatorbait
Level 5 Valued Member
Hi all,
Looking for some advice.
Got unhealthy and out of shape in my late 30’s. 1.5 years ago I was 6’4” and 228lbs (total skinny fat/dad-bod) and I started making changes.
Quit shift work job, started walking daily over 12k steps a day, baby crawling 10-15 min/day ala OS, and just trying to eat like an adult 90% of the time. During this time I lost ~ 18 lbs. Then 1 year ago picked up 16kg bell and started “practicing” swings. March did @Geoff Neupert Swing Hard for 2 months and started practicing DKB C&P and FS. Then jumped into The Giant with a pair of 25lb bells. Did 1.0-1.2, then recycled 1.0-1.2 w/ pair of 16kg. During this year weight went down quickly to 196lbs and creeped back up to current 208lbs that I’ve maintained easily for some time. Put on more muscle in my upper body at 40 years old than I ever had when I worked out regularly in my 20’s and early 30’s!
I’m a father of to young children, retired military with some bumps and bruises now working a desk job. I’m just training essentially for longevity and vitality at this point. I’ve really enjoyed the “DO THIS” simplicity of The Giant program and the auto regulation. I’ve felt better at 40yrs old than I did at 30!
I want to keep improving strength and hypertrophy, but I’m at ~20% bf. I’d like to have pretty visible 6 pack by the summer! So I’m trying to decide what I should do next.
I have a pair of 16’s and 24’s and a single 32kg bell. I have many of @Geoff Neupert programs (the ones mentioned above; plus EASY MUSCLE, MKM, STRONG and BURN 2.0, RELOADED, and EXTREME.)
Current single bell C&P RM are 3R and 2L, and single bell Push presses are 6R and 5L.
Next week I’m going to do 3.0 with single bell push presses to break thru to true 5RM. I’m looking for recommendations on where to go from here?
Switch to a cycle of a true fat loss program like Burn 2.0 (longer) or Dry Fighting Weight (Shorter) then back to a strength and hypertrophy STRONG, Easy Muscle, The Wolf?
Or…
Just continue with a strength and hypertrophy program GIANT, STRONG, EASY MUSCLE and just focus on caloric deficit until the 6 pack arrives?
Appreciate @Geoff Neupert for the help on transforming myself thus far, and everyone here’s feedback! Thank you!
Looking for some advice.
Got unhealthy and out of shape in my late 30’s. 1.5 years ago I was 6’4” and 228lbs (total skinny fat/dad-bod) and I started making changes.
Quit shift work job, started walking daily over 12k steps a day, baby crawling 10-15 min/day ala OS, and just trying to eat like an adult 90% of the time. During this time I lost ~ 18 lbs. Then 1 year ago picked up 16kg bell and started “practicing” swings. March did @Geoff Neupert Swing Hard for 2 months and started practicing DKB C&P and FS. Then jumped into The Giant with a pair of 25lb bells. Did 1.0-1.2, then recycled 1.0-1.2 w/ pair of 16kg. During this year weight went down quickly to 196lbs and creeped back up to current 208lbs that I’ve maintained easily for some time. Put on more muscle in my upper body at 40 years old than I ever had when I worked out regularly in my 20’s and early 30’s!
I’m a father of to young children, retired military with some bumps and bruises now working a desk job. I’m just training essentially for longevity and vitality at this point. I’ve really enjoyed the “DO THIS” simplicity of The Giant program and the auto regulation. I’ve felt better at 40yrs old than I did at 30!
I want to keep improving strength and hypertrophy, but I’m at ~20% bf. I’d like to have pretty visible 6 pack by the summer! So I’m trying to decide what I should do next.
I have a pair of 16’s and 24’s and a single 32kg bell. I have many of @Geoff Neupert programs (the ones mentioned above; plus EASY MUSCLE, MKM, STRONG and BURN 2.0, RELOADED, and EXTREME.)
Current single bell C&P RM are 3R and 2L, and single bell Push presses are 6R and 5L.
Next week I’m going to do 3.0 with single bell push presses to break thru to true 5RM. I’m looking for recommendations on where to go from here?
Switch to a cycle of a true fat loss program like Burn 2.0 (longer) or Dry Fighting Weight (Shorter) then back to a strength and hypertrophy STRONG, Easy Muscle, The Wolf?
Or…
Just continue with a strength and hypertrophy program GIANT, STRONG, EASY MUSCLE and just focus on caloric deficit until the 6 pack arrives?
Appreciate @Geoff Neupert for the help on transforming myself thus far, and everyone here’s feedback! Thank you!