Jump to content

Old Dog - New Tricks

Recommended Posts

Hi, I have been hanging around UK-M for quite a while trying to quietly learn from you guys and gals.

As that does not appear to be working I have finally decided to make a log of my endeavours.

Any advice and constructive criticism will be gratefully received and any taking the **** out of the fat old boys efforts will be taken on the chin / in jest.

Current stats

I’m 49 years young in January

I’m 5 ft 11 inches tall

Weight is 226 pounds / 102.5Kg / 16 stone

Body fat 31% according to my bathroom scales

Chest 45 inch

Waist 41 inch

About me

I have been training for a while, my computer based logs go back to 2006 and I can’t be bothered to dig out my note pads that predate the PC, so let’s say from 6 to 8 years.

I believe my biggest failing is my diet.

Last year I tried my first ever out and out cut and managed to drop from 220lb to 194lb in 4 months but I lost strength as well as size so the following months I tried a 5X5 routine with the MADCOW diet sadly the main result of this was I got fat, damaged my right shoulder and appear to have lost flexibility in my Pecs, Shoulders and Hip flexors!


My Long term goal is to be big and strong and fighting fit.

I have never had a burning desire for a 6 pack but I like the old school slim waist and broad shoulders look.

My short term goal is to have just the one chin and a stomach that sits in not over my pants.


I have hardly trained since November and due to work commitments I shall be away for the 1st week of January, so I plan to start the year with a week of push-ups, pull-ups, squats and crunches before moving onto 8 weeks of Mark Rippetoe's Starting Strength.

I shall be posting my diet, my supplements, my work outs and I plan to post monthly photos.

I took the following pics this morning


I think that covers everything, if I have missed anything out please let me know

Progress pictures page 8, 13, 19, 30, 38, 57, 122, 177, 250, 255, 261, 270, 276, 283, 298

Videos page 30, 32, 35, 36, 38, 41, 44, 45, 46, 65, 67, 68, 69, 70, 73, 76, 78, 81, 82, 86, 87, 89, 101, 103, 105, 111, 140, 143, 152, 153, 251



Edited by BestBefore1989
added Progress picture info

Share this post

Link to post
Share on other sites

Good luck mate, you can make this happen , its all got to come from inside mate , and when it gets hard(as it will) you dig deeper. when you have a off day make it only last that day then back on it... too many people give up and dwell on off days, thats when they spread into off weeks and months...

will watch with interest brother !!!

Share this post

Link to post
Share on other sites

I guess Drinking till 3 am this morning was never going to help, but I was amazed at how out of puff I was this morning.

Stretching is important to me so I started the day with 10 rounds of yoga sun salutation followed by 30 squats, 20 push-ups and 20 Abdominal Crunches

This month

My Diet plan is on a lifting day 3000Kcal and on a non lifting day 2500 Kcal a day comprising of

60g fat, a min 250g protein, rest from Carbs

I think what I may do is post what I ate the previous day, that way there will be no hiding any failings


Protein powder (currently Whey Protein Concentrate 80% from Iron Science)

Wheatgrass powder ( MyProtein)

I have never taken greens powder before so as recommended I shall slowly introduce it into my diet so I can get used to any detoxification reaction

Fish oils ( Costco )

Share this post

Link to post
Share on other sites

Yesterdays food


5 medium Egg

Wheatgrass powder

3 servings Fish Oil

2 servings Instant Coffee with Milk

2 teaspoons Sugar

Meal 2

2 servings Impact Whey


3 tbsps Barbecue Sauce

1 serving British Petit Pois

210 g Chicken Breast (Skin Not Eaten)

1 serving Instant Coffee with Milk

1 teaspoon Sugar

Meal 4

2 servings Impact Whey


3 tbsps Barbecue Sauce

2 servings British Petit Pois

210 g Chicken Breast (Skin Not Eaten)

Meal 5

500 mls 2% Fat Milk

3 cubics inch Camembert Cheese

1 serving Crackers

TOTAL Fat(g) 77.74 Carbs(g) 90.35 Prot(g) 281.98 KCals 2282

I drank 3.5 litres of water including the water used to make the protein shakes

I must say Wheatgrass powder does not taste as bad as I was lead to believe.

Don’t get me wrong it does not look at all appetising and it’s not a pleasant smell but it does not taste nasty. what I will say is that it kept repeating itself on me all day , perhaps that’s a detoxification reaction !

I started today with 10 rounds of yoga sun salutation followed by 2 sets of 30 squats, 20 push-ups and 20 Abdominal Crunches

Edited by BestBefore1989

Share this post

Link to post
Share on other sites

I have been looking into using a sweetener, problem is they all appear to be nasty stuff, saccharin causes cancer in rats so its cant be all that good to put in my body, Cyclamate remains banned in the U.S. (not sure why but it it’s not good enough for them I'm not taking it) and Aspartame has caused the most controversy of all the sugar substitutes.

I don’t like the taste of honey in Coffee so I may simply try to drink less Coffee

Share this post

Link to post
Share on other sites

Many years ago, I used to have 2 teaspoons of sugar in tea/coffee.

The way I did it was cut down to 1 for a while. After a few days you get used to it.

Then say four weeks later, cut it out all together.

After a little while, you will wonder how you ever drank it with sugar

Good luck

Share this post

Link to post
Share on other sites

Just found this mate, good luck with it :thumbup1:

You still got the shape there already definatly, id say this year youl be able to get into some great shape again.

Reps for starting a journal, will definatly help you out.

Keep at it mate

Edited by BigBarnBoy

Share this post

Link to post
Share on other sites

Good luck mate, that could of been me writing this thread, I am 49 in February, fcuked my right shoulder up in June moving a sofa, 2 visits to see a physio did nothing, I am slowly getting back movement of my shoulder by doing rota cuff exercises with bands, i still do not think i am ready for a proper workout as sometimes it is a little sore, this morning I weighed in at 16st 2lbs but i am only 5ft 8in, well done for putting pics up, I am not that brave lol.

Share this post

Link to post
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now