Fitness plan for a middle-aged man to transform into a muscular man - fitness plan

In one year, Kari went from gaining weight in middle age to becoming a muscular man. He said there were two key factors...

Cary’s story

As an amateur cross-country cyclist, Cary had an athletic physique through high school, college, and early marriage, but things began to take a turn for the worse when he had children.

As he gets older, his metabolism slows down, and he eats too much, his weight increases day by day and becomes a problem.

He examined his habits and found that watching television had replaced healthy exercise. His diet was dominated by sugary soda and high-calorie fast food, which made him gain a lot of weight.

It wasn't until his mother passed away from heart disease and diabetes that he decided to change...

When will you wake up?

There are two things that made me determined to lose weight and gain muscle!

First of all, more and more friends are saying to me: "Wow! You are out of shape!" I looked at my photos from 5 years ago and was shocked. I actually gained a lot of weight and had a lot of fat on my face. Very good!

Then, on the morning of her 60th birthday, my mother died of a heart attack caused by type 2 diabetes. This was far too early, and this disease was completely avoidable through diet and exercise. My eldest son is only in fifth grade, and my mother is going to miss a lot of important time in her grandson's life. And I also realize that I must be healthy before I can see my children’s graduation, wedding, birth and other important moments.

Therefore, I decided to change!

In addition, what else made you decide to change?

I never thought it would be so sad to look at a picture of myself that had put on weight, so I had to change myself.

This made the fire in my heart burn, and it also helped me regain my old abdominal muscles after 12 weeks!

How do you accomplish this goal?

Diet, diet, diet, you have to work hard on your diet!

When I first started losing weight, my calorie intake was higher than my body needed, then slowly dropped to around 2,000 calories, which is about my weight(pounds) 10 times. Then adjust it all the way. The main point is, I want to take in Adequate protein at a ratio of 1 pound of body weight to 1 gram of protein.

The initial carbohydrate intake is 1:1.5g, and then reduced to 1:0.5g during the fat loss phase.

What is the most difficult thing during weight loss?

It must be diet. Just by cutting back on calories and maintaining training, I was able to get my body fat rate down to less than 20%.

Before I further reduced my body fat to 10%, I became very disciplined in eating and refused all junk food.

Then I decided to get my body fat below 8%, and I also changed my mindset about eating:

I only eat the food I need, not the food I want.

During this period, I had to keep declining dinner invitations from relatives and friends, which was a big problem in social life! At the same time, I also have to spend time preparing my food. In short, it takes a lot of effort!

Can you please introduce your diet plan?

The following units of measurement: 1 ounce is approximately 28 grams, 1 cup is approximately 250 grams

First meal

Food Serving size coffee 2 cups whole milk half cup

Second meal

Food Serving size chicken/fish 8 ounces (1 ounce is approximately 28 grams) broccoli 1 cup rice/brown rice 1 cup

Third meal (pre-training protein drink)

Food Serving size Milk(1%) 4 ounces clear water4 ounces protein 4 ounces whey protein powder 2 scoops oatmeal half cup banana 1 item

Fourth meal (protein drink after training)

Food Serving size Milk(1%) 4 ounces clear water 4 ounces protein 4 ounces whey protein powder 2 scoops Corn flour (Waxy Maize) 30g

The fifth meal

Food Serving size chicken/fish 8 ounces (1 ounce is approximately 28 grams) broccoli 1 cup rice/brown rice 1/2 cup to 1 cup

Muscle Network Intelligence Nutritionist’s WeChat (public account: jiroushop)

Can you tell us about your training?

I would train for 3 days in a row, then take a day off and repeat, training toMultiple joint actionsMainly, let the body lose fat and build muscle efficiently

I will also do aerobic training and abdominal exercises before breakfast, and I will arrange aerobic training during lunch time to reduce body fat.

It was indeed difficult at the beginning, but if I keep training like this, it will be as important to my body shape changes as eating a light diet!

Day 1: Legs

Action Sets/Reps barbell squat 5 Sets 5-8Reps leg curl 5 Sets 5-8Reps Leg flexion and extension 5 Sets 6-10 Reps standing calf raise 4 Sets 15-20 Reps

Action demonstration:

Barbell Squat

Leg curl

Leg extension

Standing calf raise

Day 2: Chest, shoulders, triceps

Action Sets/Reps bench press 5 Sets 5-8Reps Incline dumbbell bench press 5 Sets 5-8Reps shoulder press 5 Sets 10-12 Reps neck arm flexion and extension 5 Sets 10-12 Reps triceps pulldown 5 Sets 10-12 Reps

Action demonstration:

Bench Press

Incline dumbbell bench press

Shoulder Press

Neck arm flexion and extension

Triceps Pulldown

Day 3: Back, biceps, trapezius

Action Sets/Reps straight leg deadlift 5 Sets 5-8 Reps pull-ups 5 Sets 10-15 Reps wide grip pulldown 5 Sets 6-10 Reps bent over rowing 5 Sets 6-10 Reps barbell curl 5 Sets 6-10 Repsdumbbell curl 5 Sets 6-10 Reps

Stiff-leg deadlift

Pull-ups

Wide grip pulldown

Bend over rowing

Barbell curl

Dumbbell curl

Day 4: Rest

Action rest day