48 yrs → 52 yrs | 4 years of training
2022 vs 2026.
Started taking fitness seriously at 48. Now 52. Looking back, the biggest change has been learning to stay consistent even when progress was slow.
No TRT, no crazy diets, no shortcuts. Just weight training, mostly home-cooked Indian food, enough protein and trying to keep the routine going year after year.
I train around 5 days a week, mostly weights. I’ve changed my routine over time and learned what works for me. I also avoid exercises that don't agree with my lower back and use more controlled movements when needed.
Diet is fairly simple. Around 2,000–2,200 calories depending on the phase, with roughly 130–150g protein. Eggs, chicken/fish, dal, rice, roti, vegetables, fruit, curd/Greek yogurt and whey. Nothing exotic.
There were plenty of plateaus and weeks when motivation wasn't great. Still showed up.
At 48, I never imagined I'd be posting a transformation at 52.
Still training. Still learning. Still trying to improve.
If you're getting older and thinking it's too late to make a change — it really isn't. 💪