r/fitness30plus

Got called on depth for my last squat but still managed to beat last year’s total! Super happy with the result! Competed in the 100kg, master 40-44 category.

Timeframe:

October 19, 2020 to August 2026.

Background Information:

I’ve always liked the gym, even throughout my early and mid 20s, but diet was easily my biggest issue.

I never really understood how to eat for what I was trying to accomplish. I wasn’t paying attention to macros, didn’t understand how important nutrition was for actually making progress in the gym, and I definitely wasn’t consistent enough with it.

Training was similar. I worked hard, but I didn’t really understand how to properly progressive overload or how to structure my training around actually getting stronger and growing over time. I would go to the gym, work hard, switch things around, and basically spin my wheels.

That started changing around 27 or 28 when I got a coach and began taking everything much more seriously. Going into my late 20s is when I started making the most progress I’ve ever made.

In the beginning I was running more of a traditional five day bodybuilding split with separate chest, arms, legs, back days, etc. Looking back, I was probably doing more volume than I actually needed and training more like an advanced lifter without having the foundation for it yet.

Now I’m 31, getting close to the best shape of my life, and I’m genuinely excited to see how far I can take this through my 30s. I want this decade to be the best I’ve ever looked and performed, not just for a few months, but something I can continue building on for years.

PEPTIDES & Supplements:

Retatrutide: Currently around 2.5 mg per week

Current supplements include:

Citrus bergamot

Fish oil

Multivitamin

Collagen

Protein powder

I’m also planning on adding glutamine back in and using an intra workout/BCAA product again as my training performance continues to come back up during the cut.

Routine/Regimen:

Currently training four days per week on a Push, Pull, Legs, Arms split.
Monday: Push
Tuesday: Pull
Wednesday: Rest
Thursday: Legs
Friday: Arms
Saturday: Rest
Sunday: Rest

Right now I’m in the middle of a cut while putting extra emphasis on bringing my arms up, especially my biceps and triceps.

Training is centered around progressive overload while being much more conscious of fatigue and recovery than I used to be. I’m not just throwing more exercises and sets at myself anymore.
I’m also doing regular StairMaster work, keeping my daily steps up, and putting more effort into my overall conditioning.

Extra comments:

One thing I’ve started taking more seriously recently is joint health and addressing weaknesses before they become bigger problems.

I’ve been dealing with some knee discomfort and found that I had some weakness through my hips and glutes, so I’ve been adding lateral band walks, clamshells, controlled bodyweight squats, and mobility work. The goal is just to strengthen everything around the knee and get it feeling completely solid while I continue training legs and increasing my conditioning.

A month ago I posted the 2 month progress . I was 11 KGs down from 111 kg . Currently sitting at 93 KG so total weight loss is 18 KG . Gonna keep the aggressive deficit until I get into the 89.9 territory and I will up the calories by 500 so I can push more weight in the gym . Goal is still 85 . Average Calorie consumption is 1500 calories daily . Still doing 10k steps and weight training every other day .

35M. Spent the last several months taking my fitness seriously, and feeling good about myself on this vacation was a huge motivator.

I’ve seen the scale and mirror progress, but this picture hit differently. Just me and my dog having an awesome day and for once I saw a picture of myself and thought, wow, that’s actually me?

All those boring, repetitive days were worth it and I am thrilled with how this journey turned out. I’m 6’1 and I started in march at 220. Just before this pic I hit 179.4!

Worth it 😏

These photos were taken minutes apart from each other. There’s no ai or photoshop body modification or anything like that. Just good old fashion posing and lighting.

Both of these are what I look like right now after 9 years of trying to become stronger. One is just posed into good light and the other isn’t.

Just wanted to share this because I'm not sure that the average person understands just how much of a difference being posed into great light can make.

Trying to just enjoy the process at this point after 3 years. Learned for me, it’s not quick and can feel like nothings changing. But after consistency and dedication the change is noticeable.

Lifting weights, mostly split programs 4-5 days per week. One day of cardio at this point.

I’ve been doing battle ropes and jumping jacks as a “fun” finisher at the end of each of my lifting sessions.

What (if anything) do you do as a finisher?

I’m looking for other options or suggestions for similar things, please.

Or should I wait until I can “comfortably” do 150 jacks before switching it up?

I’m 5’7 (35, M) and was 255lbs at the beginning of the year. Started dieting and working out (machines and cardio) around February, been consistent with it and eating healthy while also having sufficient calories after speaking with a dietician. Today I finally hit 199.4lbs! I’m so happy right now and it’s the best I’ve ever felt. Body seems to be losing the weight nicely too with no loose skin and bigger muscle but still got a ways to go. Cant wait to see where I’m at by this time next year. If you’re also in the same position you can do it! Just keep at it.

Home gym workouts can be so peaceful at times. No headphones needed and no distractions.