Im 46 years old 5ft 7in, pic of latest, after 1 year of hard work

C

Chillen

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Im a 46 year old Male, 5' 7" , 154 (down 1 pound from last week). Last year, I got tired of being tired of the back pain, and being over 25lbs over weight (about 190), and set out on a obessessed personal quest. I educated myself on the TRUTH of getting abs, diet and excercising, and lastly, learned to accept the limitations of my age, while at the same time.....not accepting it (if you understand what I mean). Below is the most recent pic. I eat EXTREMELY CLEAN, on a 24 hour diet cycle, only allowing a certain amount of calories in that 24 hour cycle (I dont or havent worried about carbs, I ensure I get enough for energy, and refueling. I keep a diet journal on everything I put in my mouth, and of course a exercise journal. I can give more on what I did from start to finish if anyone is interested. I have that small bit of fat in lower region, but I have an answer to that instead of execuse of it being stubborn, I am more stuborn than it. I have stepped up cardio frequency and intensity, while keeping Weight training reletively heavy (and believe it or not, at 154lbs, I can 1r max 305lbs, at 46 and as small as I am....this is GOOD!), and have changed my meal timing, and I wait to see the results in about 4 weeks, examine the results, if that dont work, I try again something else, until I find what does. I have the philosophy: if you fall down 6 get the the hell up the 7th time,,,,,,,,and you WILL WIN,,,,,peirod. I have some pics with my face that is more full length. Getting the abs to show was the most difficult thing I have ever done, but I have learned, that the most important element is DIET, everything else follows it (at least with me). Since Im 46 my level of average testosterone is lower than a younger person, so I wont grow or recuperate as fast. But, uh, well.......Cheers, guys, I look forward to talking with ya.


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looking great for your age man im 37 and if i look that good in nine years ill be happy.Do you have a specific ab workout?
 
Wow if you are 46 you are in excellent shape.

one problem..........................use some paragraphs lol

Just kidding and keep up the good work!
 
yea, unfortunately, I will be 46 in August (close enough). The ab routine was NOT the mainstay of my personal program. The diet journal I created in excel, which had the approximated calories needed--dependent on what I was doing that particular day in activites was the most important thing. I had it broke down(yes I was SERIOUS) to: How many approximated calories burned when sleeping, working 8 hours, awake hours (home, no work, etc), weight training 1 hour, cardio 30 to 40 minutes, and the combinations) in excel, and then dependent on what I was doing I would back off 300 to 500 per day and create a small deficite. I knew how much a deficite per day I was creating in excel with the spreadsheet I made........and it worked wonderfully. This was THE most important thing in the equation, and everything else followed this, as I was after fat reduction. I can give a copy of the program I made and it can be taylored to individuals with different jobs, etc.

The ab routine (and I know the pros and cons of situps but they work for me) currently, Flat SU's (with 2-25lb plates on chest) 2 sets, decline SU's (with 2-25lb plates) 2 sets.---one week 3 times a week. The next week, Its crunches only 3 times per week, with 2-25 plates on chest (2), and reverse crunches liftin a weighted dumbell (40lbs) (2). so I do 4 sets 3 times a week now, but when I first started it was a bit more. Im not a fool to think that doing more ab stuff wil get rid of the last small bit of fat I have (its diet and cardio that will do this for me). Anyway that is a breif on what I do on abs if you want I can give a copy excel program I explained above.

Cheers!

Chillen
 
yea, unfortunately, I will be 46 in August (close enough). The ab routine was NOT the mainstay of my personal program. The diet journal I created in excel, which had the approximated calories needed--dependent on what I was doing that particular day in activites was the most important thing. I had it broke down(yes I was SERIOUS) to: How many approximated calories burned when sleeping, working 8 hours, awake hours (home, no work, etc), weight training 1 hour, cardio 30 to 40 minutes, and the combinations) in excel, and then dependent on what I was doing I would back off 300 to 500 per day and create a small deficite. I knew how much a deficite per day I was creating in excel with the spreadsheet I made........and it worked wonderfully. This was THE most important thing in the equation, and everything else followed this, as I was after fat reduction. I can give a copy of the program I made and it can be taylored to individuals with different jobs, etc.

The ab routine (and I know the pros and cons of situps but they work for me) currently, Flat SU's (with 2-25lb plates on chest) 2 sets, decline SU's (with 2-25lb plates) 2 sets.---one week 3 times a week. The next week, Its crunches only 3 times per week, with 2-25 plates on chest (2), and reverse crunches liftin a weighted dumbell (40lbs) (2). so I do 4 sets 3 times a week now, but when I first started it was a bit more. Im not a fool to think that doing more ab stuff wil get rid of the last small bit of fat I have (its diet and cardio that will do this for me). Anyway that is a breif on what I do on abs if you want I can give a copy excel program I explained above.

Cheers!

Chillen
 
Hey Chillen!

VERY impressive man!

Looking sharp!

Oh yeah, just click ONCE on "Post Reply" otherwise sometimes it posts your reply twice, lol! Everyone does that one once in a while!!

Keep up the fantastic work!!
 
impressed.... you came to show your stuff, you did, and you should feel proud of those guts man!! deeply cut, and thin skin.....
 
the real reason I did this, is to prove that it can be done, even into the mid forties. My wife said no way too old (when holding on to 25 lbs of fat at the time, and i proved her wrong) I admit it was extremely difficult, and took (and still does) alot of self discipline AND life daily changes. I did so many things to make this work (after trial and error of finding out what worked best for my genitics and composition), I wanted to share them. My aging body was fighting me tooth and nail, and I just had to be obsessed and force it to change (as the body doent like to change--one way or the other, unless its given no choice. Thanks guys for the comments.

Chillen
 
one thing I would like to share is the reason I split weeks on the crunch and weighted situps for the abs.

After trial error (with my body) I learned, that low reps (10-12) with weighted situps (with cardio being the KEY), it seems to deepen and thicken the abs more, while crunches seems to give more--what I call control (or flexing or tightening--like when standing and tightening them making them hard), so currently I split it, and it seems to work fine. On the cardio side I do 30 to 40 minutes PER DAY, sometimes TWICE aday (with emphasis given on doing it when I get up after I sleep (man that is the hardest time, but I do it). At this time (at least iwth me), I know my blood sugar is low (after 8 hours of sleep), my glycogen stores are depleted, and my body will go searching for energy for the cardio.......draw back is the body will take from muscle as a source, BUT it will go to the fat,,,,,,,,when into cardio enough minutes. Just further info.
 
Hey Doug25, I cant PM you because (LOL, Im a noob) and havent been a member of the forum 5 days. Can I get a yahoo ID or other messengers service name? This way I can provide the information you asked for. I would be more than happy to share the Word Calender, Excel calculation sheet I use. My Yahoo ID is: Chillpill_cis, E-Mail: dcrews@sunflower.com. Look forward to hearing from ya!

Chillen
 
wow you look great mate! I'm 17 and would kill for abs like yours lol, just goes to show people if you work hard enough and stick at it you can reach your goals, nice one.
 
Thanks for the comments. It was a tough, tough, road, no doubt about it. If I can help you in any way, and if there is something in my WO routine, DIET, etc, that I can share, and may work for you, let me know. I have learned through my own trial and error, that the abs are made in the kitchen rather than ab routines. And, I have learned to have proper exercises compliment the diet being used.

ROCK ON, reach up, stand up and deliver, if you fall 5 times get up the 6th fricken time and TRY AGAIN!
 
I'll e-mail this to you.

But with this I need to say, it needs to be ADJUSTED to YOU and what YOUR activities are (like work, and what type of work you do, and approximated calories burned during work, and WO's, etc), and yes I get THIS technical about calories burned versus calories going in. Because this is the ESSENTIAL element, because my MOTTO (one of them) is:

Calories are THE BOSS, and the nutrients within those calories can be the DECISION MAKER.

I only weigh 154lbs (5'7"), Im a little dude. But I carry a big secret (LOL), that I know on average, most 46 year olds dont have. My wife said something funny the other day: ****, honey, I bet homeless beggers give you food! lol. I just look thin because when I go to a store like (walmart), the average middle age person is far too overweight, and of course I look small to them.

I do look thin in clothes (waist is 30, but closer to 29), and the abs have just evolved (they say they dont actually GROW, some may argue that) but mine seemed to react strongly to WEIGHTED ab routines (with the UNDERSTANDING ABS ARE MADE IN THE KITCHEN--OKAY)
 
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The last little bit has been difficult, though I have the lower abs showing, IM not satisified with them. Im just saying, the lower end seems to be more difficult than losing a major amount of fat. Im currently constructing and adjusting my diet for JUNE, and then corellating the exerises and various routines. Im in the research phase now, and evaluating my body feed back for the last 6 weeks, and havent decided what to do just yet.


You probably know this, but the diet cannot be underestimated. Ill give an example what I do: I calculate sleep hours calories (all averages and approximated), I calculate WAKE HOURS caloric burning, I calculate WORK HOUR caloric burning), I calculate WO caloric burning (with cardio if on the same day)----and its various combinations. Example, if I work (8), awake (8), sleep (8), and within the WAKE hours, I WO for 1 hour, Without cardio, I example may NEED a caloric content of say: 2600 calories. I then BACK OFF 300 to 500 (sometimes more, but not often)......and this is what the spread sheet does for me.

Now, there is a TEST if the calculations for myself are CLOSE to what I am approximating: (on average now, Im saying): for every one pound of body tissue (I say tissue, because it can be fat AND muscle loss, with the attempt to Minimize muscle loss), one has to be-3500 in deficit (aproximately), and on my journey, I evaluated with my 300 to 500 deficit, to see if THIS was holding up. I had to make SOME minor adjustments, but for the part, it was SPOT ON. If it isnt, than I adjust according to the FEEDBACK.

As we lose weight, one needs to remember that the body need LESS calories on average when we did weigh more, so adjustments on these lines should be made.
 
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yeah I hear ya, if you look at my pics you could see that I still have fat around my lower abdominals. although i am happy to see the top 4 the bottom 2 are going to be a painstaking process which I really would love to see within 4 weeks :eek:

I lost most of my fat through lifting, it's hard to get the nutrition your muscles need and loose weight at the same time, it took me 14 months from when I started. I'm happy with my size but the term washboard has been haunting me for a loooong time now :)
 
The body is a funny adaptive system. There were times my caloric projections were SPOT ON for say 1 week, but physically didnt see the loss of fat manifest itself until the 9th day (where I actually saw it), seems to react in a cycle form in some fashion. THis is why I dont get overally concerned if I dont see it in 7 days, I usually give it 2 may 3 days extra. learning your own body is important, it WILL tell you if your screwing up or doing what is right. And, is another reason, I have 6 week review cycles.


Hey, Im all about MOTIVATION, BRO! IF THIS FART CAN DO IT, the youngens CAN! I fret only on the things I can control, not the things I cant. And bringing the abs out, I do have control over (with genetics abiding). I have set self perimeters FOR ALL NEGATIVE FACTORS in my life that would COUNTER MY GOAL and THUS HAVE A PLAN and implement them.........PERIOD.


The Calorie is THE BOSS, and the nutrients within those calories can be the DECISION MAKER!
 
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