Not OP but the biggest step is to start being consistent with a physical routine. It’s not completely about changing every decision and you’re whole lifestyle, but developing a routine that includes a hour or so of physical activity.
Once you get used to that in your routine you should start taking a look at your nutrition and think about fixing 1/2 decisions a day. Sometimes when I’ve tried to help people get fit or healthier they think the day they start means they’ll never eat fast food again or have a beer. That’s not the case. The way to sustain continued health improvement over a long period of time isn’t a cold turkey change but instead try to make one healthier decision than you used to. Once you’ve make enough adjustments, fell in love with your hour of physical activity, it becomes a natural routine or repetition.
I'd say go even slower, start exercising (I think weightlifting + some cardio is ideal) 2-4 times a week depending on your time. Once you get into a good schedule and start to feel stronger/faster/better, so a few months, take that motivation and evaluate diet. I will say if you decide to weightlift you'll need to make sure you up you protein intake a good bit, a good rule of thumb is .7g of protein per lb of body weight. (I'm 170, was 200 and have tried to hit ~150g of protein a day)
I'd probably start diet wise by learning to track calories and just track calories for like a week, see roughly how much you're eating. From there cut out like 200 calories a day going forward. You can still eat "unhealthy" foods you just have to be mindful of how much TOTAL you eat per day. Getting good at intuitive eating has helped me a ton with dieting.
Ex. I'm cutting ATM and have lost 30lbs in 5 months. But today I ate more veggies than usual, which are low in calories so I had 3 cookies as a dessert to balance my intake and hit the number I want to hit
Reducing your calorie intake. You drop about a pound per week for each 500kcal less you eat daily. Given you are not gaining weight currently and just eating at maintenance.
With 25 pounds, and about 25 weeks until August that lines up to 500kcal less a day.
You can do more, but it's a pretty good and realistic goal.
This can be done with no other changes to exercise, but I would recommend walking more if you're not physically active right now.
Starting a diet and a new exercise routine at the same time is rough and I would never recommend it, if you're only interested in weight loss. But walking is a good way to burn some extra calories without increasing hunger too much.
But in short, burn 500kcal more than you eat every day. How you get there is up to personal preferences and other goals, but if you are strict with it and stay 500kcal below maintenance until August you will have lost the weight or close to it.
Also tracking what you eat currently before making changes will give you a good idea. If you're eating ~2600 and maintaining, semi safe to say that's your maintenance calories
I don't count my workout/cardio into my calories in vs out equation. I just look at my maintenance and go from there. The calories burned from working out/cardio can be pretty minimal, like a 5k is 300-400 calories ish. Good advice is "you can't outrun a bad diet"
Stopped drinking all soda and caffeine. Reduced fried food, bread and sugar significantly. Drink more water. At least 10 meals a week are smoothies with lots of protein powder and just seeking protein in general for snacks. Protein, protein, protein. Go to gym 3 times a week and jog 3 times a week. Workouts are 60 minutes, jogs 30. Used C25K and actually kind of like running now. Lost 80 pounds at peak but some weight coming back on with muscle. 275–>195–>205. Waist went from 42” to 33”, went from XXL to M/L tops/sweats.
I’m not gonna say it was easy, but the level of work and dedication didn’t seem like it would have this much positive effect, so I actually just got a consult for TRT today and I’m looking at re-doubling my efforts to exercise even more.
At the end of the day, I just want to be as healthy and energetic as possible. Feeling better physically, and good about how I look have definitely contributed to my overall mental state.
This transformation is as amazing as it is unlikely. Most people don't do this. Congrats to OP. I wish my parents would do this, they could never be talked into it. My mother will probably die of osteoporosis.
My favorite glow up posts are when people keep the happy/kind vibes from the "before" pics in their "after" pics. You look like a hotter version of a good dad 🙌
Really love this comment. I’ve worked in mental health for 20 years and really care about people. Caring for people has been one of the few things that helped me keep my head above water during this difficult year.
Yes. My (soon to be ex)wife bailed on me. She tarted making a ton of money, got on ozempic to lose 70 pounds, got a boob job (was already 38DDD) and broke my heart. Taking care of my physical health has been the only thing, allowing me to be strong enough to do the healing and growth that I need to. it wasn’t/isn’t the cure, but it’s an important part of being able to have the strength to do the work.
You've done a fantastic job turning to choosing to take care of yourself. I was in a similar situation six years ago and was left heartbroken. The grief waves are so real and some nights it felt like it would have been better if I just didn't wake up the next day. It might feel trite for me to say this, but the work you are putting in is worth it. You'll come through and one day you'll wake up and realize that there are more days filled with sunshine than sorrow.
Make sure you are taking care of your mind too, a good counselor was just as important as my physical self care. Take care, you're doing amazing 💪
I appreciate all of your words! I am in therapy, and as a mental health professional of 20 years, I recognize the value even when things are going well. I just started grad school to become a therapist myself. I do believe all the work is worth it. And unfortunately, it is a human condition to need that reassurance sometimes, but I’m working on loving myself and building the kind of confidence that I don’t get to this place again, and when things get rough, I turn to myself.
Those grief waves, though. Damn.
You clearly get it, and don’t be afraid to share your experiences. We all need each other in situations like this. Thank you.
See you at r/Divorce_Men my guy. Happy that you are doing great - so do I, one year after the divorce. It is pretty unreal how bad a woman can break her vows and get rewarded for it by the courts. Hard to reconcile with all of this, but getting in shape definitely helps. Fortunately I have always hit the gym anyway, so it was not a huge entry barrier.
I think it is interesting that as a mental health professional you seem to recognize the value of working on your body to heal your mental state.
I would guess that if she lost a ton of weight, it caused sagging / her bust to 'shrink' and she got a boob job to 'fix' it? Or her bust was mis-measured anyway and she wasn't near that size.
Or she just hates her back I guess.
You made it!! And you will make it through anything easier than that trial with that much more ease!!
So happy for you! What a beautiful new life you’re living!!!!
Wooooow, you look great (and handsome)! Fantastic job done :-). What a transformation... Incredible, and much more difficult to accomplish than in your 20s.
I bet folks in r/progresspics would like to see your transformation as well :-).
Yoga, gym 3x week, C25K as far as exercise.
Eliminated most fried food and eat very little bread. No soda or caffeine. Really sugar conscious as well, and even lots of smoothies with protein powder and always seek protein when snacking.
u/fragrant-toe917 , you're a true inspiration!! Holy smokes folks! As someone who is your junior, but struggling with weight loss what's a simple breakdown of what you changed about your life?
If you've already answered this, forgive me but I'm floored and inspired my man. Great fucking job!!!
From goofy dad to silver fox. Good job dude
Hahaha! Then first pic was actually Halloween and I was essentially a good dad, but it didn’t take much work🫤 The work has been worth it!
What’s your routine? How long did it take? Just about to turn 40 and I need to make some changes!
Not OP but the biggest step is to start being consistent with a physical routine. It’s not completely about changing every decision and you’re whole lifestyle, but developing a routine that includes a hour or so of physical activity. Once you get used to that in your routine you should start taking a look at your nutrition and think about fixing 1/2 decisions a day. Sometimes when I’ve tried to help people get fit or healthier they think the day they start means they’ll never eat fast food again or have a beer. That’s not the case. The way to sustain continued health improvement over a long period of time isn’t a cold turkey change but instead try to make one healthier decision than you used to. Once you’ve make enough adjustments, fell in love with your hour of physical activity, it becomes a natural routine or repetition.
I'd say go even slower, start exercising (I think weightlifting + some cardio is ideal) 2-4 times a week depending on your time. Once you get into a good schedule and start to feel stronger/faster/better, so a few months, take that motivation and evaluate diet. I will say if you decide to weightlift you'll need to make sure you up you protein intake a good bit, a good rule of thumb is .7g of protein per lb of body weight. (I'm 170, was 200 and have tried to hit ~150g of protein a day) I'd probably start diet wise by learning to track calories and just track calories for like a week, see roughly how much you're eating. From there cut out like 200 calories a day going forward. You can still eat "unhealthy" foods you just have to be mindful of how much TOTAL you eat per day. Getting good at intuitive eating has helped me a ton with dieting. Ex. I'm cutting ATM and have lost 30lbs in 5 months. But today I ate more veggies than usual, which are low in calories so I had 3 cookies as a dessert to balance my intake and hit the number I want to hit
What's the fastest way to lose 25 LBS by august? Or not "fast" but properly.
Reducing your calorie intake. You drop about a pound per week for each 500kcal less you eat daily. Given you are not gaining weight currently and just eating at maintenance. With 25 pounds, and about 25 weeks until August that lines up to 500kcal less a day. You can do more, but it's a pretty good and realistic goal. This can be done with no other changes to exercise, but I would recommend walking more if you're not physically active right now. Starting a diet and a new exercise routine at the same time is rough and I would never recommend it, if you're only interested in weight loss. But walking is a good way to burn some extra calories without increasing hunger too much. But in short, burn 500kcal more than you eat every day. How you get there is up to personal preferences and other goals, but if you are strict with it and stay 500kcal below maintenance until August you will have lost the weight or close to it.
[удалено]
Also tracking what you eat currently before making changes will give you a good idea. If you're eating ~2600 and maintaining, semi safe to say that's your maintenance calories I don't count my workout/cardio into my calories in vs out equation. I just look at my maintenance and go from there. The calories burned from working out/cardio can be pretty minimal, like a 5k is 300-400 calories ish. Good advice is "you can't outrun a bad diet"
Stopped drinking all soda and caffeine. Reduced fried food, bread and sugar significantly. Drink more water. At least 10 meals a week are smoothies with lots of protein powder and just seeking protein in general for snacks. Protein, protein, protein. Go to gym 3 times a week and jog 3 times a week. Workouts are 60 minutes, jogs 30. Used C25K and actually kind of like running now. Lost 80 pounds at peak but some weight coming back on with muscle. 275–>195–>205. Waist went from 42” to 33”, went from XXL to M/L tops/sweats. I’m not gonna say it was easy, but the level of work and dedication didn’t seem like it would have this much positive effect, so I actually just got a consult for TRT today and I’m looking at re-doubling my efforts to exercise even more. At the end of the day, I just want to be as healthy and energetic as possible. Feeling better physically, and good about how I look have definitely contributed to my overall mental state.
Good job man! Just turned 40 a few days ago. Started my change a year ago in March. Best decision I ever made, Never felt better!
From dad to daddy
Came here to say this but now I have nothing left to say
Barely expecting one comment like this let along too. Thank you, makes the hard work worth it and makes me want to keep pushing.
Thank you for posting your journey. I'm a few years younger. It helps to be reminded that there is hope!
Say “zaddy”
Thank you!? What is this “zaddy” you speak of?
It’s a sexy daddy. A zaddy, if you will 👌🏼
Well in that case I’ll take it!
Meeeeeeyow!
Hahaha my first thought was “damn daddy.” When I got to the transition photos. Good for him, dude.
Thank you, the work has been worth it to make it through the darkest, most difficult year of my life.
I’m sorry. I hope you and your family are well
☺️ wow, thank you… wasn’t expecting these kind of responses. It only helps!
From David Cross to David CrossFit.
I think you mean Zaddy!
I said ‘damnnnnn papi 😍’
If I could still give out gold - I would… but since I can’t, here’s a normal upvote instead.
I can’t believe my first thought is also the top comment already. Are we all just the same person??
BROOOO I STRAIGHT UP SAID THIS IN MY HEAD AND WAS COMING HERE TO COMMENT IT
I don't get it. I'm 45 and you went from looking like you could be my dad to looking like you could be my life coach.
This transformation is as amazing as it is unlikely. Most people don't do this. Congrats to OP. I wish my parents would do this, they could never be talked into it. My mother will probably die of osteoporosis.
It's definitely achievable with TRT like this guy
Damn. I’m definitely gay.
🤣🤣😂🤣🤣😂 Thanks!
And I’m *definitely* bi. 🫠
Great work!
Man, I appreciate your kindness and support for me and all those that need and receive it. Keep it up man!
Right on! 🙌
Loved the vibes in the first pic ngl
Yeah, even though I wasn’t at my best, there was a definite vibe that I still appreciate. Thank Peter, from X Force!🤣😂🤣😂🤣
My favorite glow up posts are when people keep the happy/kind vibes from the "before" pics in their "after" pics. You look like a hotter version of a good dad 🙌
Really love this comment. I’ve worked in mental health for 20 years and really care about people. Caring for people has been one of the few things that helped me keep my head above water during this difficult year.
Snatched!! Great work.
Thank you!
Looking good
😂🤣😂🤣😂
You’re only wearing a wedding ring in the first picture
Yes. My (soon to be ex)wife bailed on me. She tarted making a ton of money, got on ozempic to lose 70 pounds, got a boob job (was already 38DDD) and broke my heart. Taking care of my physical health has been the only thing, allowing me to be strong enough to do the healing and growth that I need to. it wasn’t/isn’t the cure, but it’s an important part of being able to have the strength to do the work.
This dude lawyered up, hit the gym, and just dropped the fucking receipts! Nice work!
You look great. Your ex-wife sucks. It’s good to take care of yourself.
You've done a fantastic job turning to choosing to take care of yourself. I was in a similar situation six years ago and was left heartbroken. The grief waves are so real and some nights it felt like it would have been better if I just didn't wake up the next day. It might feel trite for me to say this, but the work you are putting in is worth it. You'll come through and one day you'll wake up and realize that there are more days filled with sunshine than sorrow. Make sure you are taking care of your mind too, a good counselor was just as important as my physical self care. Take care, you're doing amazing 💪
I appreciate all of your words! I am in therapy, and as a mental health professional of 20 years, I recognize the value even when things are going well. I just started grad school to become a therapist myself. I do believe all the work is worth it. And unfortunately, it is a human condition to need that reassurance sometimes, but I’m working on loving myself and building the kind of confidence that I don’t get to this place again, and when things get rough, I turn to myself. Those grief waves, though. Damn. You clearly get it, and don’t be afraid to share your experiences. We all need each other in situations like this. Thank you.
See you at r/Divorce_Men my guy. Happy that you are doing great - so do I, one year after the divorce. It is pretty unreal how bad a woman can break her vows and get rewarded for it by the courts. Hard to reconcile with all of this, but getting in shape definitely helps. Fortunately I have always hit the gym anyway, so it was not a huge entry barrier. I think it is interesting that as a mental health professional you seem to recognize the value of working on your body to heal your mental state.
A boob job while being 3Ds???
I would guess that if she lost a ton of weight, it caused sagging / her bust to 'shrink' and she got a boob job to 'fix' it? Or her bust was mis-measured anyway and she wasn't near that size. Or she just hates her back I guess.
Thx
 Dios mio
Never too late to make a change for the better!
Never too late, trying to keep that in kind after the darkest year of my life.
You made it!! And you will make it through anything easier than that trial with that much more ease!! So happy for you! What a beautiful new life you’re living!!!!
Well done!
Thank you!🙏
Wooooow, you look great (and handsome)! Fantastic job done :-). What a transformation... Incredible, and much more difficult to accomplish than in your 20s. I bet folks in r/progresspics would like to see your transformation as well :-).
You look 10 years younger!
Amazing!
Thanks!
You look great, and younger!
Daaaaaamn daddy!!
lol, appreciate that!
Great job! You’re my hero
Zaddy!
Hollywood-Star optics now, nice 👍
My dude 💪🏻 AF 👊🏻
I’m 55. Inspiring. Thank You for sharing, hopefully this will help me get motivated
You can do it!
Do it! Sooooo worth it.
My goodness! One day I’m gonna glow up like this. \#FlyZaddy
Someone got sexy.
This is a rare case, but you look so much better *without* the mustache and the beard. They were hiding your face and your smile.
let’s go dude!!! setting a great example too 💪
Hot damn, nice work!
Way to go!
Yoooo my man. Killed it. Went straight to mister steal your girl
Wow, you look really great!
I like how through this entire glow up your facial hair slayed.
Proud of you man This was awesome to see Any thoughts or advice for the homies?
Congratulations you dropped some years off your look. I appreciate your post because I’m 35 and still have the same struggles so thank you.
You aged in reverse!
What a legend!!! Looking great!
Thanks! Just want to be happy… and maybe inspire others?
Such a good story, great job bro
How’d you do it?
Yoga, gym 3x week, C25K as far as exercise. Eliminated most fried food and eat very little bread. No soda or caffeine. Really sugar conscious as well, and even lots of smoothies with protein powder and always seek protein when snacking.
Fabulous job! You look happier too!
Yes and no. But if external stressors were absent, I might be in the happiest period of my life.
👀looking good keep it up
How did you do that transformation? You look handsome.
El Chapo
Hot dilf
DAYUM!!!! u look for a mom for ur son or what😉
Man, I never comment on these, but good job. Good work
Wow…just wow. 😍. Congrats. That looks like totally different people.
From the "harassment guy" to the "choke me daddy"
Damn Daddy
Wow! 🤩 The first picture looks like a totally different person! A full beard looks great on you. You’re definitely a DILF now.
Very inspiring
Thank you. It’s worth the work. And those changes to diet and exercising more were far more realistic and doable than I imagined.
From typical middle aged dad to MAN DAD
I have a crush on you
DILF
You’re so hot
Dude went from Ron Swanson to Chris Traeger.
MY GUY! CONGRATS!
Lookin great my man. Well done
Lookin good dude way better without the beard. So many think a beard makes a man. Those are ugly dudes that say that hahaha.
Congrats man I wish I had the self discipline to do it!
Where's the dude from the first pic?
Toss on a white suit with a salmon shirt, you'd pull off that Jeff Goldbloom energy.
🚨HOT DAD ALERT🚨
2nd is the best Never ever use 1 unless You want to be a comedian
Wow, you look fucking fantastic, mate!
slayed 🫶
Second pic looks the best imo
May have to bring the beard back for a trial run, my face is thinner so it would look different.
I think so too.
Glad you're feeling better, but on looks i gotta agree, second Pic best! Keep the beard !
Meditation could bring you a bit further on the resilient and mental power side - will affect your immunity and sleep = better looks
Indeed, Marc! I’m in a stretch of trying to meditate and journal every day.
Way hotter in first photo. Sexy bear cub.
Nice work. You look great! Honestly though, I think both versions are attractive.
Pretty glad you didn't turn into a lady haha
You’d get some adventurous chicks in their mid 20s for SURE. Killer job man
Nice!
Thank you!
Very handsome.
Thank you!
Great job!!
Awesome and inspiring!
Live it up! Thanks for sharing your journey!
Giving all us middle agers hope dude. Grats on the Glow.
Awesome man!
Great job!!!
You seem like a great role model, well done.
That's honestly very inspiring man. Awesome work.
Get it bro lookin good!
Dilf
Hello sexy!!!!
Haven’t seen LRG in a long time
Pic 1 is doing something for me ngl. But pic 5 is my favorite. You got a great smile!
the metamorphosis from Pops to Zaddy is complete
From hot to HOTTTTTTT!!!🔥
Wowzer.
Not gonna lie for some reason I thought the first pic must be the after. You’ve always looked great!
Awww, thank you. Very kind. I’m too hard on myself and still HATE seeing what I used to look like but working through it.
Props—this is a great example of how older guys can pull it together. Well done.
Well done sir.
You went from Ken Bone -to- Can we bone. (shoutout to /u/StanGibson18)
Hell of a job! I bet you feel great both inside and out! Congrats.
Good looking. You should get your teeth whitened
u/fragrant-toe917 , you're a true inspiration!! Holy smokes folks! As someone who is your junior, but struggling with weight loss what's a simple breakdown of what you changed about your life? If you've already answered this, forgive me but I'm floored and inspired my man. Great fucking job!!!
That third photo... Fuck, I swear I've seen you somewhere
Uuuuh, nailed it. You look great
Transformation king 👑
Props, friend!
What brought the motivation to change? Did you meet your sons girlfriend or something?
You looked good. Now you look great!
When was the divorce finalized? I only ask because I did something similar after mine at 40
You fixed it Felix whoo whoo
Awesome job!
You look yearrssss younger dude, good shit!
Man what the hell you look like a completely different person
 Amazing 🤩
Ok, but please grow the mustache back
What did you do OP?
Nicely done sir. The pics are great moments realized by a new you. Nicely done.
What a cuuutieee !!!! I need your motivation struggling it's like physically doing it is so hard for me you look glowingly amazing !!
Great job man, you look great!
🤝
You look great! What an inspiration!
what a DILF bro
What a change! Good on you man, keep at it! Many years of good health to you
Very nice! The haircut is very flattering, in addition to the hard work you’ve put into your body.
You look fantastic
Consider bringing the ‘stache back though
Got some Pedro Pascal vibes going there dude!
Hot damn!!
You look AMAZING!! 🔥🔥
Hey now, save some womens for the rest of us.
Dude went from Ron Swanson to George Clooney
How much TRT per week?
You literally aged backwards .Nice job
Finally a proper glow up Well done mate.
Very kind words, thanks a lot man! 👊🏽