Posted: 7/17/2026 11:26:25 PM EDT
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I am 51 will be 52 in a couple of weeks. I’ve never been a gym guy in the past. I’ve also not had the best of diets until about a year and a half ago. I’m 6’3 ~195lbs. Most of my fat is in my stomach. My arms legs and chest really didn’t have any fat prior to starting working out. I started eating clean and healthy about a year ago. Grass fed beef, pasture raised chickens, eggs etc. I quit soda all together a year ago as well. Sure I have some cheat days when I go out with the wife but that’s about it. I really only drink water or 2%milk these days. I do track all of my nutrition as well as my actual results from each workout. I’ve always been active but it has been mostly hiking on terrain or swimming, not weight lifting. Wanting to get more in shape, I started doing daily pushups back in February. I also started taking creatine at the same time. At first I struggled to do ten pushups. By five weeks ago when I decided to start to go to the gym I was at 4 sets of 25 daily with my feet inclined 24”. Not sure where to start at the gym, I had ai make a routine for me. I’ve done this routine consistently and just completed week four. I wanted to see if there was any critiques of this routine, and if I should change anything. I will paste it below. One footnote, I do have an asymptomatic umbilical hernia. It hasn’t bothered me at all during any of this training. My doctor said there was no need to do anything about it unless it starts to bother me. ================================================== FITNESS PLAN SUMMARY — FIRST 4 WEEKS ==================================== ================================================== BACKGROUND ========== Age: 51 years old Height: 6'3" Current weight: Approximately 195lb Training history: first structured resistance training program. Has been active throughout his life, but I has not previously followed a consistent hypertrophy-focused weight training program. Current starting point: • Carrying extra body fat primarily around the waist/abdomen • Relatively lean limbs • Looking to eliminate the “dad bod” appearance while building noticeable muscle ================================================== PRIMARY GOAL ============ Body recomposition: • Reduce body fat • Build muscle • Improve overall athletic appearance Long-term physique goal: Build an athletic physique Primary physique priorities: 1. Thicker chest 2. Capped shoulders 3. Wider V-taper 4. Bigger arms 5. Visible abdominal definition ================================================== TRAINING APPROACH ================= Training frequency: 5 days per week Primary focus: Hypertrophy training with progressive overload. Training principles: • Increase repetitions and resistance gradually • Prioritize controlled form • Focus on muscle growth rather than maximum strength • Use a combination of compound and isolation exercises • Maintain good technique and avoid unnecessary strain • Avoid excessive intra-abdominal pressure due to a small asymptomatic umbilical hernia ================================================== WEEK 5 TRAINING PLAN STRUCTURE ============================== MONDAY — CHEST / BACK / ARMS CHEST Chest Press 3 working sets 8–12 reps Incline DB Press (30°) 3 working sets 8–12 reps Seated Cable Fly 3 working sets 10–15 reps BACK Seated Row 3 working sets 8–12 reps Lat Pulldown 3 working sets 8–12 reps ARMS Tricep Extension 3 working sets 10–15 reps Preacher Curls 3 working sets 8–12 reps ================================================== TUESDAY — LEGS / CORE LEGS Seated Leg Press 3 working sets 8–12 reps Leg Curl 3 working sets 10–12 reps Leg Extension 3 working sets 10–15 reps Standing Calf Raise 3 working sets 15–20 reps CORE Planks 3 sets 30 seconds ================================================== WEDNESDAY — CHEST / BACK / SHOULDERS / ARMS CHEST Chest Press 3 working sets 8–12 reps Incline DB Press (30°) 3 working sets 8–12 reps Seated Cable Fly 3 working sets 10–15 reps BACK Seated Row 3 working sets 8–12 reps Lat Pulldown 3 working sets 8–12 reps SHOULDERS Lateral Raise 3 working sets 10–15 reps Cable Rear Delt Fly 3 working sets 10–15 reps ARMS Tricep Extension 3 working sets 10–15 reps Preacher Curls 3 working sets 8–12 reps ================================================== THURSDAY — CHEST FOCUS / BACK / CORE CHEST Chest Press 3 working sets 8–12 reps Incline DB Press (30°) 3 working sets 8–12 reps Seated Cable Fly 3 working sets 10–15 reps Low?High Cable Crossover 3 working sets 10–15 reps High?Low Cable Crossover 3 working sets 10–15 reps Chest Burnout 1 high-rep set BACK Lat Pulldown 3 working sets 8–12 reps CORE Planks 3 sets 30 seconds ================================================== FRIDAY — LEGS / ARMS / BACK LEGS Seated Leg Press 3 working sets 8–12 reps Leg Curl 3 working sets 10–12 reps Leg Extension 3 working sets 10–15 reps Standing Calf Raise 3 working sets 15–20 reps ARMS Preacher Curls 3 working sets 8–12 reps Tricep Extension 3 working sets 10–15 reps BACK Lat Pulldown 3 working sets 8–12 reps ================================================== FOUR WEEK PROGRESS SUMMARY ========================== Overall assessment: The first four weeks have produced significant improvements in strength, work capacity, and consistency. Considering: • Age (51) • First structured resistance training program • Moderate calorie deficit • High weekly training volume Progress has been very encouraging. Major improvements: • Increased strength across all major movements • Increased ability to perform higher-quality sets • Improved muscular endurance • Improved exercise confidence • Increased tolerance for training volume ================================================== MUSCLE GROUP PROGRESS ===================== CHEST • Chest was the highest priority area. • Responded very well to increased frequency and volume. • Strength and endurance improved rapidly. • Shoulder remained pain free. Assessment: Currently one of the fastest progressing areas. BACK • Major improvement in pulling strength and work capacity. • Strong contributor to future V-taper development. Assessment: One of the strongest progressing areas. SHOULDERS • Increased lateral and rear delt training capacity. • Remained pain free. Assessment: Moving toward better shoulder width and athletic appearance. LEGS • Significant increase in strength and training tolerance. • Progressed well without excessive fatigue. Assessment: Excellent response. ARMS • Consistent improvement in direct bicep and tricep work. Assessment: Progressing appropriately. ================================================== NUTRITION STRATEGY ================== Primary goal: Support muscle growth while gradually reducing body fat. Approach: • Moderate calorie deficit • High protein intake • Mostly whole-food nutrition • Sustainable eating habits Daily protein target: 190-200 grams Current nutrition strengths: • Protein consistency has improved significantly. • Frequently meeting or exceeding protein target. • Meals are structured around high-quality protein sources. ================================================== RECOVERY AND LIFESTYLE ====================== Recovery: • Generally good sleep habits • Good hydration • Consistent gym attendance • Strong nutrition adherence Additional activity: • Regular daily activity • Hiking when possible ============================================= OVERALL ASSESSMENT =============== After four weeks, the program appears to be producing strong results. The combination of: • Consistent training • Progressive overload • High protein intake • Moderate calorie deficit • Sustainable lifestyle changes appears appropriate for a long-term body recomposition goal. # The primary focus moving forward is continued consistency, gradual progression, and allowing sufficient time for visible physique changes to occur. |
When you have to shoot, shoot. Don't talk.
Joined:
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EE: 100% (59)
PA, USA
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Skip the AI stuff. Start here. Pick a simple program and run it. https://thefitness.wiki/routines/strength-training-muscle-building/ For philosophy of lifting in middle age and around life in general. Read this book. Never Let Go While you're getting started on a simple program. Read this book. 531 Second Edition Everyone should run a few 531 templates at some point. It's very effective if you have a good base built up. I spent a year cycling between FSL and BBB and got good results, but strength kind of stagnated eventually. Don't make the mistake of thinking that more is more, at least not until you've built quite a bit of work capacity. I've always been a medicore at best lifter. My biggest issue for a long time was program hopping, then once a program did start to work well, I would add stuff to it for no real reason and fizzle out. |
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That is a terrible plan. Way too much for a newb. The gym breaks your muscles, recovery is what builds them back bigger and stronger. Recovery is key. Spend time on YouTube and research. I am much more in the Dorian Yates/Mike Metzner high intensity camp. Starting strength is a good program, but I also have seen dudes stay powerlifter fat doing those type programs (including myself). Go to a men’s clinic and get your T tested. Then get on T. Add Reta and tesamorelin if you want to accelerate the body recomp. Take creatine. Eat clean with lots of protein, drink tons of water, sleep a much a you can. Quit drinking alcohol. |
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Ben Franklin
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Lift heavy stuff, run around, eat 1gr of protein per target body weight, get 10k+ steps per day. focus less on "grass fed," "pasture raised," type terms....look at calories and the gr of protein per calories. keep it simple and stay consistent with it. You should exercise every day, even if it is just going for an incline walk, bike ride...do something, every day. |
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Thanks for all of the advice. It looks like I have some things to read up on and look into. I did want to answer some of the things said by various people responding. Diet: I am pretty easily able to hit 190-200g of protein. If I need to up that, it shouldn’t be an issue. I try to get around 50-60% of my daily protein in by lunch. If I’m behind , I’ll typically do a whey protein shake with a half cup of cottage cheese post workout. I typically hit the gym directly after work around 16:00. I track everything that I consume. I have a food scale so I am able to weigh out portions. Sleep: I sleep roughly 8-9hrs a night. Typically,I do not wake up during my sleep cycle. Creatine: I take my creatine in the morning around 06:30. I take 10g of creatine monohydrate with water. Fluid intake: I’m right around 110oz of water a day and roughly 24oz 2% milk. I may have a little more milk intake on days that I make a whey protein shake. I have not drank alcohol in two and a half years. T levels I have not had checked in a couple of years. I should go get them checked for knowledge. Last time I had it checked I was at 500 ng /dl. I do not suffer from lack of libido. I am also a pretty motivated individual. I will say that despite being a newb. I enjoy, and am motivated going to the gym. I do not look at it as oh no it’s Monday again. After four straight weeks, I look forward to going. I enjoy the challenge, and how I feel when I am done. It was really my lack of knowledge that led me to post the thread. That and the fact that I wanted to be sure that the ai generated plan was half way decent. One other thing, someone mentions steps per day. During the week, I typically range somewhere between 7-10K. The wife and I will using on a 2 mile walk after dinner. On weekends when we go hiking, it is closer to 30K. ETA: I wanted to also add that I am not on, nor do I need any prescription medication. |
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Originally Posted By dogsplat: 99% of arf recommends either “Starting Strength” or 5-3-1. Wish more of the boys here got on the Texas Method train, but I guess the marketing just never took. And I do mean TM as more what you'd call 'guidelines' than actual rules. Conjugate-ive-er if you will. |
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Originally Posted By Tanren37: Wish more of the boys here got on the Texas Method train, but I guess the marketing just never took. And I do mean TM as more what you'd call 'guidelines' than actual rules. Conjugate-ive-er if you will. Originally Posted By Tanren37: Originally Posted By dogsplat: 99% of arf recommends either “Starting Strength” or 5-3-1. Wish more of the boys here got on the Texas Method train, but I guess the marketing just never took. And I do mean TM as more what you'd call 'guidelines' than actual rules. Conjugate-ive-er if you will. I think it's a hard sell for the basement lifter after running Starting Strength. By then most people are burned out of squatting three times a week. Probably why the jump to 531 is so popular, you get to stretch your days out a bit and breathe a little. |
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