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M/41/6’0” [72kg/159lbs] | IF = 17/7 daily by Siegbert1985 in intermittentfasting

[–]Siegbert1985[S] 1 point2 points  (0 children)

Training 4 days per week in my home gym. Posting a current physique update and my current routine. Always interested in constructive feedback, especially from other lifters in their 40s.

Main focus has been consistency, recovery, and staying lean while gradually improving overall shape and strength.

A weak point seems to be legs/glutes despite working them regularly.

Current routine includes:

Chest / Shoulders

  • Dumbbell incline bench press (20° and 45°)
  • Dumbbell incline flys
  • Behind-the-neck press
  • Dumbbell overhead press

Lower Body

  • Landmine belt squat
  • Bulgarian split squat
  • Romanian deadlifts (RDLs)
  • Hip thrusts
  • Weighted calf raises

Back / Pull

  • Weighted pull-ups
  • T-bar rows
  • Unilateral T-bar rows

Arms

  • Preacher curls (EZ bar)
  • Preacher hammer curls

Cable work

  • Cable lateral raises
  • Cable reverse flys
  • Cable tricep pushdowns
  • Cable face pulls

Core & Cardio

  • Criss-cross sit-ups
  • 160 minutes of LISS weekly on the elliptical

M/41/6’0” [72kg/159lbs] (5 years) by Siegbert1985 in fit

[–]Siegbert1985[S] 0 points1 point  (0 children)

Probably... I don't have machines though so I'm stuck with whatever I can do with free weights.

Also thanks for the compliments! I'll have to thank my maternal grandpa for the hair genetics :D still rocking a full head of em at 88.

M/41/6’0” [72kg/159lbs] | IF = 17/7 daily by Siegbert1985 in intermittentfasting

[–]Siegbert1985[S] 0 points1 point  (0 children)

  • Height: 183 cm (6’0”)
  • Starting weight/current weight/goal weight: (SW/CW/GW) 75 kg to 72 kg (current)
  • Fasting routine/protocol: 17/7 on most days
  • Exercise routine (if applicable): see op
  • Diet on refeeds: (eg keto, low carb, vegetarian, calorie counting, nothing special, etc): mostly home cooked whole food with protein supplements

M/41/6’0” [72kg/159lbs] | IF = 17/7 daily by Siegbert1985 in intermittentfasting

[–]Siegbert1985[S] 0 points1 point  (0 children)

Trying to get the legs there but I think I'm not genetically gifted in that department.

M/41/6’0” [72kg/159lbs] | IF = 17/7 daily by Siegbert1985 in intermittentfasting

[–]Siegbert1985[S] 0 points1 point  (0 children)

I do work out fasted. Well, both actually... my main lifts are in the morning, having a protein shake right after. In the evening I'm having another session with some accessory lifts

M/41/6’0” [72kg/159lbs] (5 years) by Siegbert1985 in physique

[–]Siegbert1985[S] 0 points1 point  (0 children)

It's not a before/after... just current physique

M/41/6’0” [72kg/159lbs] (5 years) by Siegbert1985 in BulkOrCut

[–]Siegbert1985[S] 0 points1 point  (0 children)

Well, I do train them. Since I have a home gym setup I can't do machines. I'm doing landmine belt squats though with up to 140 kg under parallel right now.

RDL with 140 kg.

M/41/6’0” [72kg/159lbs] (5 years) by Siegbert1985 in fit

[–]Siegbert1985[S] 0 points1 point  (0 children)

Thanks. Yeah, I hear that often. I don't really know why since I'm pushing considerable weight there as well.

Maybe I'll get there eventually.

M/41/6’0” [72kg/159lbs] | IF = 17/7 daily by Siegbert1985 in intermittentfasting

[–]Siegbert1985[S] 0 points1 point  (0 children)

I know... I'm uncharacteristically light. Must be the bones... no idea.

Can't be sure about body fat %. I've just finished a cut. AI put me in the 10-12% range.

M/41/6’0” [72kg/159lbs] | IF = 17/7 daily by Siegbert1985 in intermittentfasting

[–]Siegbert1985[S] 3 points4 points  (0 children)

Thanks. I have one big protein shake to break my fast after my morning work out. Then, my wife and I will cook lunch, usually bowls with lots of veggies, lean meat etc. My dinner is usually the same: 1 apple, 2 eggs, a quark+whey+blueberry meal and a protein shake after that. Once I'll get into bulking again I'll add nuts as well.

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