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Started lifting back in November of last year. Really trying to get fit in my 30s. Anyone in a similar boat or was? Would like some tips. Been excess of 200lbs since high school and weight cycles through my 20s. Just wanting to getting strong toned and active for my family. 31 5'7" 220lbs. I know it's never too late to start but I keep reading about how it's an uphill battle after 28(sounds bullshit to me) I get I can be harder but how much difficult can it be?

Started lifting back in November of last year. Really trying to get fit in my 30s. Anyone in a similar boat or was? Would like some tips. Been excess of 200lbs since high school and weight cycles through my 20s. Just wanting to getting strong toned and active for my family. 31 5'7" 220lbs. I know it's never too late to start but I keep reading about how it's an uphill battle after 28(sounds bullshit to me) I get I can be harder but how much difficult can it be?

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[–] • 5 pts

uphill battle after 28(sounds bullshit to me)

Complete and utter bullshit, stab whoever told you this.

What you need is powerlifting combined with cardio of your choice. Keep an eye out these days on this sub, I will post my workout routine (modified Jim Wendlers 5/3/1) which is extremely simple and effective.

[–] • 4 pts

Cutting out carbs changed everything! Light weights, reps, cardio. Remember, you literally are what you eat.

[–] • 2 pts

you need carbs for workouts though. counting calories is king.

[–] • 1 pt

This is something I've always been a huge believer in. Counting calories that is. Calories in vs calories out. Really been focused on getting protein and counting calories. Shitty thing is, since I've started lifting, I've been noticing I get more hungry. I typically try and eat less than 1500 a day except on Saturdays which is my main cheat day. Always been an OMAD diet.

[–] • 2 pts

Counting calories is great, but you are going way too low.

Use this: https://www.iifym.com

If you want to lift and lose weight, don't put calories too low. Go with a low deficit and focus on putting in good workouts - you will need proper fuel for that.

[–] • 1 pt (edited )

Please appreciate that calories are a measurement of energy, cals in vs cals out is more nuanced than the name implies, for not all calories are created equal. Calories from a hydrogenated polyunsaturated monocropped GMO sugar laden goyslop fat fuck bait Twinkie are not equal to calories from a ribeye and sweet potato. Meat has a higher satiety level than any other food source. Protein is King, especially as we age. There are a multitude of clean eating strategies. Find one that works for you. Diet and exercise are a package deal.

[–] • 1 pt

1500 is crazy to me. I stay between 4-6k while bulking, 3k for maintenance, and 2-2300k while cutting.

Cheat days are great and even necessary while needing to break plateaus or stagnation in your training or body composition. You would do best to ask what you are using the cheat day for though. Is it used as a complex carb load day to restore glycogen w/ in muscle in order to lift harder or train legs the next day? Is it just an excuse to eat goyslop and processed sugars like a fat ass? Is it used as a nice meal and reward to relax and enjoy time w/ your family?

Doesn't matter what you have going on w/ cheat days brother. Just be sure to make good use of that extra boost of carb loading and hit the gym for a bit longer to burn those extra calories.

Another method that may work for you since you like CICO w/ a cheat day, will be to figure out your TDEE using an online calculator. https://tdeecalculator.org/ Then use TDEE x 7 = weekly calorie energy expenditure. As long as weekly ends up being lower than daily x 7, you will be fine. Once plateaus are reached, little adjustments can be made and there are so many more tips to weight loss I can give you or what your goals are.

t. 6ʼ3" , 246lbs, 7.83% body fat

[–] • 1 pt

cheat days are retarded, you are only undoing your work.

[–] • 1 pt

Something Ive struggled with for aure

[–] • 2 pts

Diet is key brother. I suggest doing body weight , prison style type workout 3x a week . Walk on off days. You may only get to 10 minutes if that to start , but it's the best bang for your buck as far as shedding fat, building muscle, and endurance.

Clean up.your diet, stay consistent and the weight will fall off.

Stay strong

[–] • 1 pt

I Started lifting at 28. Could only bench 165lbs, squat 225 and deadlift 315lbs... A few years later, squatting 425, benching 300 and deadlifting 555. It's never too late. But you gotta commit and put in the work. You should be lifting 3 to 4 times per week. If you're overweight, you should be doing some form of cardio

[–] • 1 pt

Bring my order promptly, keep my glass filled, and you might. It's a shame about that liberal arts degree. And more breadsticks, please.

[–] • 1 pt

5'7" 220lbs

Where did these numbers come from?

[–] • 1 pt

I'm a fat pudgy fuck.

[–] • 1 pt

Yes, but can you give me an honest accounting of what is leading to this? You question is framed as a lifting/exercise question, but I think you may be better served by considering diet first.

You should absolutely 100% keep lifting, but you will not get the results you want if you don't put diet front and center

What are you eating/drinking, who are you eating it with, and where are you doing it?

[–] • 1 pt (edited )

I started working out young, my Father was a military man. He had equipment on the family farm. I was 204 lbs at my heaviest around 30 but with a well balanced diet and working out daily with the odd off day for just an hour or so I quickly dropped it to 183 lbs or so over a year and am 31 as well. Mind you I'm 6'4".

[–] • 0 pt

Mistakes are going to start getting punished more heavily. If you skip for too long, the soreness will be worse. If you get injured, it will take longer to recover. Those are the main things.

[–] • 0 pt

The 40/40/20 diet provides excellent results when combined with exercise:

https://www.leanwithstyle.com/40-40-20-diet/

It can be tough though, finding protien-only foods that aren't meat is challenging.

[–] • 0 pt

Getting your will done is probably a good move. Having your affairs in order and knowing your loved ones are taken care of will give you peace of mind. Also, treat this part of your life as a time for psychological and spiritual preparation for death.

Just kidding.

Actually, the advantage of being 30+ is the maturation of your mind. You’re better able to self manage. So eat a clean diet, get ideal sleep, be consistent and scheduled with exercise, avoid performance-hindering substances. With those conditions in place it would be hard not to see progress.

You’re not 19; but you’re not dead either.

[–] • 0 pt (edited )

If overweight is your primary problem you need focus on eating less. I don't think I've ever lost much weight by working out or with cardio. Fasting about 2 days in row periodically or something like that might work. Fasting seems to make the digestive system tighter so there is an afterglow effect, you feel more satiated with less food the days following the fast, at least in my experience.

I keep reading about how it's an uphill battle after 28

It's always an uphill battle, what does it matter. My granny is very fit for her age (80+) because she has always been active, I believe this has made her age much slower. Never stop at any age.

Good luck.

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