u/yule_lad

Being a dad with a full time job and business I fell into a less than ideal pattern of eating whatever, inconsistent training, not prioritizing good sleep and recovery.

Finally end of last summer I just said enough is enough and locked in. It hasn’t been a linear path but I have a much better baseline now and all around feel amazing compared to the first photo.

I’ve had considerable experience in training in various modalities throughout my teenage years and 20s so muscle memory helps a lot.

Training:

Training of varying intensity with minimalist tools like calisthenics, bands, isometrics and kettlebells, all done at home.

In the winter I was doing more strength and hypertrophy days usually full body days or upper lower splits.

Right now trying to lean out more so I do 1-2 high strength days per week, rest is more moderate circuit work. The some light days. I train daily for the most part.

Higher intensity strength would be weighted dips with like 110lbs on belt and pull-ups with 60lbs or so, around 5-8 rep range and Bulgarian split squats holding 90lbs as kettlebells, maybe with an added band around my body

Lower intensity some high rep band work, just using bands alone full body combined with isometrics with a strap I’m designing. Or some general full body movement with a steel mace.

For circuits I’ll pick something like bodyweight feet elevated pushups on parallettes, pull-ups, kettlebell swings, banded rotation chops, and do that for 5-6 rounds, usually ends up being like 20 - 30 min workout and feels amazing after.

Diet:

Aiming for 1g/lb protein with eggs and leaner steak as main drivers, also focusing on nutrient dense and high polyphenol foods so I'll eat greens like arugula, avocado, sardines, some beef liver, high quality olive oil, berries, oranges/kiwis, fermented foods like kimchi, sauerkraut, yogurt, kefir.

Almost no ultra processed foods and zero alcohol.

Typical day: 8am - 5 eggs, kimchi, green tea 9am - Coffee with some cream and honey 10am - Cocoa drink with some milk and honey + beet juice + collagen and lemon (Preworkout for blood flow and collagen and lemon for connective tissue)

around 1-2pm my biggest meal - 1ish lb lean steak (sirloin tip usually as its cheaper), avocado, greens, fermented veggies, sometimes sardines or beef liver, salmon occasionally as well. Once a week or two I like to roast and slow cook ox tail, lambshank and bones together for broth and that gelatinous meat to help more with connective tissue.

Then optional snack in the evening around 5-6pm yogurt + berries and maybe some pumpkin seeds, wallnuts, plus some dark chocolate.

That's sort of a perfect day, sometimes less strict, but if I start to drift too much I just hone it in again.

Here is a typical circuit I’ll do at home during the current training block. I will flow between these exercises continuously with minimal breaks 5-6 times. Keeping intensity moderate and not going to failure on each one.

My warm up is just going through the movements lightly.

I use this kind of training strategically to lean out and stay lean while preserving muscle mass. It’s also very efficient for me as the workout ends up being 20-30 mins.

I know I won’t build new muscle with this (maybe a little if it’s a novel stimulus), it’s not the point.

I will do this 4-5 times a week right now, I will also do 1-2 heavy strength days again to help maintain while leaning out.

Being a dad with a full time job and business I fell into a less than ideal pattern of eating whatever, inconsistent training, not prioritizing good sleep and recovery.

Finally end of last summer I just said enough is enough and locked in. It hasn’t been a linear path but I have a much better baseline now and all around feel amazing compared to the first photo.

Hight protein whole nutrient dense foods, solid sleep, daily training of varying intensity with minimalist tools like calisthenics, bands, isometrics and kettlebells, all done at home, zero alcohol and very little highly processed foods.

I’ve had considerable experience in training in various modalities throughout my teenage years and 20s so muscle memory helps a ton.

Being a dad with a full time job and business I fell into a less than ideal pattern of eating whatever, inconsistent training, not prioritizing good sleep and recovery.

Finally end of last summer I just said enough is enough and locked in. It hasn’t been a linear path but I have a much better baseline now and all around feel amazing compared to the first photo.

Hight protein whole nutrient dense foods, solid sleep, daily training of varying intensity with minimalist tools like calisthenics, bands, isometrics and kettlebells, all done at home, zero alcohol and very little highly processed foods.

I’ve had considerable experience in training in various modalities throughout my teenage years and 20s so muscle memory helps a ton.

Being a dad with a full time job and business I fell into a less than ideal pattern of eating whatever, inconsistent training, not prioritizing good sleep and recovery.

Finally end of last summer I just said enough is enough and locked in. It hasn’t been a linear path but I have a much better baseline now and all around feel amazing compared to the first photo.

Hight protein whole nutrient dense foods, solid sleep, daily training of varying intensity with minimalist tools like calisthenics, bands, isometrics and kettlebells, all done at home, zero alcohol and very little highly processed foods.

I’ve had considerable experience in training in various modalities throughout my teenage years and 20s so muscle memory helps a ton.

Hight protein whole nutrient dense foods, solid sleep, daily training of varying intensity with minimalist tools like calisthenics, bands, isometrics and kettlebells, all done at home, zero alcohol and very little highly processed foods.

I’ve had considerable experience in training in various modalities throughout my teenage years and 20s so muscle memory helps a ton.

Feels good to be back

First photo with blue shorts is from almost a year ago at 190lbs, most people would say it’s not a terrible shape but for my standards it was.

I was eating whatever, drinking a bit, sleeping like crap, minimal time outside, half assed training.

But the training did not feel good because my recovery sucked I was inflamed, I sort of lost my positive relationship with exercise for a bit.

As a busy parent, it’s easy to fall into this routine and sort of accept it.

Then I woke up, cut out alcohol, locked in my diet, consistent sleep, started moving more, spending more time outside, training more frequently and with intensity.

Now I feel great, I have no desire to have even one drink, or eat processed food, because I have built that association with the things that make my body and mind operate more optimally.

Now about 174lbs

This setup makes it easier to get into and out of position