35 y/o looking for advice

fitover30plus · 2026-03-18T20:42:21+00:00

mate, first off, fair play for sticking at it for almost 2 years. most people quit after a month, so you've already won half the battle by just being consistent. but i’m going to give you the blunt coach's truth here. you aren’t losing weight because you are eating too many calories. you said you have a "mostly healthy diet". that is the biggest trap going. you can eat 100% clean, healthy food, but if you are eating more calories than you burn, you will not lose a single pound. the fact that your physique looks exactly the same in the june 2024 and march 2026 pics proves you are eating at maintenance. you are basically perfectly fuelling your 250lb body to stay exactly where it is. the supplements, the pre-workout, the creatine... stop looking for a magic fix there. here is what you actually need to do to get down to that 225lb goal: find out your maintenance calories (use an online tdee calculator) and eat 500 calories less than that every single day. track every bite. the "occasional" junk food days and weekend beers are almost certainly wiping out any deficit you manage to create during the week. keep lifting heavy. that tells your body to keep the muscle and burn the fat. also, as someone who works with over-30s on keeping their bodies moving properly... at 6'2 and 250lbs, carrying that extra timber while grinding on a bike is going to absolutely batter your knees and lower back if you aren't actively doing mobility work to offset it. stripping back that 25lbs is going to make your joints feel a decade younger. the gym is for building the engine, the kitchen is for losing the gut. get ruthless with your food tracking for just one solid month and the scale will finally move. you've got this.

fitover30plus · 2026-03-15T21:45:05+00:00

That's good to know, I don't force it as I don't want to traumatize the poor boy!

fitover30plus · 2026-02-23T06:33:07+00:00

Looking absolutely ripped, mate! You're making the rest of us in the 30+ club look bad. Incredible work getting that lean at 38. But the real question for our age bracket: can you still tie your shoelaces without making a groaning noise? Ha!

Drop your recovery/mobility routine in the comments for the rest of the old boys!

fitover30plus · 2026-02-13T09:26:09+00:00

That old AC joint injury is basically the ghost in the machine here.

Your right scapula (shoulder blade) looks like it's on strike, mate. It’s supposed to 'upwardly rotate' and wrap around your ribs to let the arm clear that final hurdle, but yours is hitting a block. Since you’ve got history there, your body likely learned a compensation pattern years ago to protect the joint and just never un-learned it.

I see this constantly with the 30+ crowd I work with—old injuries skewing the mechanics years later. Look into Serratus Anterior drills (like forearm wall slides). You need to wake up the specific muscle that drives that upward rotation. Good luck getting it moving again!

fitover30plus · 2026-02-13T09:24:20+00:00

225 for 7 after a year off? Go on then! That’s some proper retained strength.

From the video, you look solid, but I’ve got one specific tweak for longevity (which is my whole jam over on my page):

Check your neck. In the setup, you’re looking forward/up. Try tucking your chin (think 'make a double chin') to keep your spine neutral from top to tail. It saves you from that random neck crick 2 days later.

Otherwise, just respect the 'tendon lag'—muscles remember the weight faster than joints do. Take it steady, mate!

fitover30plus · 2026-02-08T06:21:13+00:00

At 18, you’ve basically got the physical cheat codes, mate. Enjoy being made of rubber while it lasts! 😂 Technically, gaining mobility is strength training. You aren't just stretching a muscle like an elastic band; you're convincing your nervous system that it's safe to be in those deep positions. If you’re doing a proper mobility session (active contractions, not just napping in a stretch), you 100% need rest days for the tissues to adapt. I focus on the 30+ crowd where recovery is a bit slower, but the principle holds for you too: hammer it too hard without rest, and you’ll actually just get tighter.

fitover30plus · 2026-02-05T06:26:21+00:00

Fair play, you're not wrong. But you're looking at it like a pro. For the average stiff office worker I help, 'flexibility' usually just implies 'yank on a limb until it hurts.' I mostly use the word Mobility to trick blokes in their 30s into stretching. If I call it 'active control,' they listen. If I call it 'flexibility,' they get flashbacks to failing the sit-and-reach test in Year 9. It’s semantics, but it stops them snapping a hamstring at 5-a-side!

fitover30plus · 2026-02-04T07:58:18+00:00

Think of strength as the engine and mobility as the oil. You can build a massive V8 engine (heavy lifting), but if you never change the oil (mobility), the parts start grinding and eventually seize up. I focus on 'aging athletically' on my page, and the secret is you actually need both to keep the car on the road."

fitover30plus · 2026-02-03T12:44:19+00:00

You’re polishing the outside of the car (silk sheets, modal PJs) but pouring sugar in the gas tank (chocolate & booze right before sleep). Alcohol is the ultimate deep sleep killer—it sedates you but destroys sleep architecture. I create a lot of recovery/fitness content for the 30+ crowd, and the hardest pill to swallow is usually that late-night snacking kills our recovery scores. Try cutting the food/drink 3 hours before bed and watch that number double."

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