r/WorkoutMotivation

More normal pics here lol

First pics in grey: my first day ever in the gym, November 2024 - in white: last week!

As in my last post -

Routine l've been following last few months:

1. Hip thrust
2. Leg press
3. Single leg press
4. Kickback
5. Abduction

In this exact order (3/4 sets each, reps in a range between 8-12 depending on the weight im using).
But I've now put together a new workout split and this is going to stay as one of my two lower body days (with leg extensions added to it), the other is going to be more hamstrings focused). I'm also starting my first bulk!

I will also add that these are actually the results of around a year and a half of training rather than two years (I had to take 6 months off). And first year was definitely on and off!

I can’t answer in detail about nutrition and workout split I followed since November 2024 because theres been a lot of trial and error, on and off periods, nutrition was pretty all over the place (might have paid attention to protein at most, and not super consistently). But that’s the routine I’ve stuck to since June/july :)

Vegan 🌱🌱🌱

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. 💪

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Mainly low reps, heavy lifting and very very moderate cut. I kept drinking and eating very freely on the weekends. I don't do cardio but I started moving around on a bicycle and walking more.

I'm aware the light is different but that's what I have to work with.

Edit: abs

Gym has become my life

Current weight is 162 lbs at 5’6”. How much more should I cut?

10 Benefits of Cucumber. Learn more>> https://www.myhealthfuldiet.com/10-benefits-of-cucumber/