Trying to get as fit as possible in my 30s

[beachbody30]

Hey everyone - I've been a lurker for a long time and finally decided to man up and register/become a part of this community.

I spent most of my 20s as a degenerate speed freak, but cleaned myself up after scraping along rock bottom and actually built a pretty great life in the suburbs on the rebound.

I've been training and dieting (mostly) consistently for the past 4 years - and after a series of blood tests showing secondary hypogonadism hopped on TRT back in April of 2021.

Hoping to use this site as a place to log my journey, and continue to learn from all of experiences posted here.

Shitty gym photo with my newly minted, super faint 6 pack included.


Also - I am SUPER into mountain biking. So definitely interested in connecting with other strength focused people who are into that. So far in my local community, there don't seem to be many weightlifters who hit the trails.

**Goals:**

I estimate my body fat to be around 18-23% (*have calipers coming and going to measure soon - this is based off of my smart scale*), and even though I definitely have an ‘athletic’ appearance, want to finally have a beach body. Now that I am in my mid-30s, I figure there is no better time to get serious about this than now, as I am certainly not going to start getting younger.


Subjective goal: cut shoulders, 6 pack, more vascularity in my arms.


Objective goal: 12-15% body fat, 16” arms, 46” chest


**Nutrition:**


Est. TDEE: 3100

Target Calories: 2400

Protein: 225g (1220 calories)


**Starting stats:**

Age: 32

Weight: 215

Height: 6’2”

Chest: 43”

Waist: 35”

Biceps: 15.25”

Shoulders: 50”

Buttocks: 40.5”

Thighs: 25”

Calves: 15”


**Compounds:**

50mg EOD of Test Cypionate (175mg a week)


40mg EOD of Deca (140mg a week) - I take this for my reconstructed elbow and tendonitis in my knees. I view it as a recovery compound in my context/dosage, and it has worked miracles for me.


**Other supplements:**

Gorilla Mode AR - I take 4 pills pre workout right as I wake. (recommended dosage)


Gorilla Mode cAMP PM - I take 2 pills pre workout right as I wake. (recommended dosage)


1g of fish oil daily


1000 iu of Vitamin D daily


7.5g of Creatine daily


**Training:**


NSuns 5 day row template with a focus on core and upper body. 5 accessories per day to start.


Goal is to get at least 60 minutes of walking (or biking/snowboarding) a day, with a focus on building up to 5 mile runs during my lunch break at work.


**Current 1 rep maxes:**

Bench: 290lbs

Deadlift: 460lbs

Press: 185lbs

Squat: 370lbs



**Other notes and information**

So, I know the gorilla mode isn't doing much - but I had bought it last year so figured I would throw it in now.

 

[Rickt]

If you need help you need to give us some info to work with brother. Were your butt cheeks clenched or not. What is your hair colour.
But seriously welcome and u gave us more than my wife did on our wedding night. Great pics. I think u r no more than 18% boby fat. Maybe less. Beach body? Big arms big chest and shoulders thin muscular legs. Plenty of guys brave enough to help you. I think you should post your blood work on and off cycle so the experts can see where you are at. Photoes of your six pac just make us jealous. Ask one question at a time and post it in appropriate part of fourm. Eg. Best fast growth cycle (in steroid). Best way to train arms in (body building ) part of forum. Good luck. Just flick through the hate replies. There are people here with nothing better to do than put u down here.

 

[Demondosage]

I would suggest arranging your rides on the mountain bike so they don’t deplete you to the point you cannot gain muscle.

What I used to do was briefer but harder rides, say under 90 min, and then maybe like once a month or so when I traveled somewhere for a day the rides would be longer as I would hit 2-3 trails that day.

 

[beachbody30]

I would suggest arranging your rides on the mountain bike so they don’t deplete you to the point you cannot gain muscle.

What I used to do was briefer but harder rides, say under 90 min, and then maybe like once a month or so when I traveled somewhere for a day the rides would be longer as I would hit 2-3 trails that day.

That’s a really good tip - as I’ve upped the intensity on my leg days I can definitely tell that the two activities are hindering each other.

 

[T&H]

Welcome brother! Nice introduction post.

 

[Demondosage]

That’s a really good tip - as I’ve upped the intensity on my leg days I can definitely tell that the two activities are hindering each other.

I will tell you that it can be done, but the legs are a constant battle between recovery and growth while cycling. If you race then just jump into the Clydesdale class and keep focusing on building muscle mass

 

[MR_Midas]

Welcome and you have come to the right place. Great welcome post.

 

[Rickt]

By the way bro i mountainbike twice a week. I ride nights now and run my dogs at the same time. Never walk a hill and always stand going up hill and push the tallest gear i can. Never off the second front sprocket. My legs are great. 19 inch calves too. As the other guy said you can train multipul sports. Just try to train them all the same. I swap out leg day for a ride. My leg day would be 1 hour and a half so dont ride any longer. Push hard keep reps down (tall gears) enjoy all of life. Biking doesnt hinder your legs. Best legs in the sporting world are bike sprinters.so sprint train. Good luck

 

[beachbody30]

Swapping leg day out for a ride sounds like a good option for the longer days - right now I am getting out on the trails for maybe 4-5 cumulative hours over 2-3 days a week and basically have eliminated most of the accessory movements on my leg days.

Also, thanks for the words of encouragement everyone. Feels good to be part of a supportive community.

 

[beachbody30]

Update: pics from this morning at the gym.

Pretty happy with how I am coming along - although it is funny how as soon as I get one body part improved, I notice others that are lagging behind. I can see how easy it can be to slip into some body image issues.

But, on the whole, I feel fucking awesome about myself. I finally feel confident about being shirtless in public (if only it wasn't fucking winter) and my wife literally licked my abs last night.

10/10 would diet and exercise again.


**and as a reminder to myself as how far I've come, I also included a picture of me from August of last year. Kind of crazy how much progress I've made in only 6 months - even if it felt like I stalled out a lot in the moment.

 

[Rickt]

Great tan for winter bro. Going in the right dirrection. The right dirrection is what makes u happy. Not what will impress others. Glad wife is onboard. Maybe she would like to lick my one big round abb. I say it is from bulking but i never cut down so it is a food abuse gut. Keep going u r an inspiration.

 

[grey]

Great progress man!

 

[MR_Midas]

Update: pics from this morning at the gym.

Pretty happy with how I am coming along - although it is funny how as soon as I get one body part improved, I notice others that are lagging behind. I can see how easy it can be to slip into some body image issues.

But, on the whole, I feel fucking awesome about myself. I finally feel confident about being shirtless in public (if only it wasn't fucking winter) and my wife literally licked my abs last night.

10/10 would diet and exercise again.


**and as a reminder to myself as how far I've come, I also included a picture of me from August of last year. Kind of crazy how much progress I've made in only 6 months - even if it felt like I stalled out a lot in the moment.

Excellent progress. Nothing motivates as much as progress, as the first and subsequent successes on the way to the goal. Strength to you, patience, will and, most importantly, faith in your own strength.