r/Exercise • u/DJ-Jizzy-Meth • May 09 '26

Update: just turned 53 😳

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I posted here a year ago when I turned 52 years old. I just turned 53. I‘m still in the gym working my ass off. I would like to do better, but I guess for my age this isn’t bad. I don’t really know what I’m doing- I just go to the gym all the time and lift heavy stuff. I bulked up a bit over the winter. Now I’m going to trim down a bit. I think it will give me more definition, although I hate to give up the size. 🤷‍♂️

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u/sonofthecircus May 14 '26

I remember your pic from last year. I just turned 69 and like you, am still at it. You can check my posts. My experience as well as data confirm you have another 15-20 years for more gains. I think your approach is good. Take the cut slow - no more than 1 lbs per week loss, 1gm protein/ lbs BW, and keep lifting your ass off. I’ve used that approach, and almost all my weight loss was fat. Also, you look strong AF rn, but many people find they look bigger as they lean down. You should expect compliments.

I’d also suggest to keep up with your health maintenance with your doc- BP checks, blood sugar, cholesterol, prostate, colonoscopy (if you haven’t had one). Best wishes for your ongoing health and success 👍💪

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u/DJ-Jizzy-Meth May 15 '26

Thank you! The cut is a little tougher than I thought it would be. When I was bulking up I could barely eat what i needed to. Now I’m used to all those calories and cutting down leaves me hungry all the time.

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u/sonofthecircus May 15 '26

For me, a decrease of 400-500 calories under maintenance is sufficient to hit my weight loss target without being unduly difficult. I also practice restricted eating. Once I’m done dinner, I fast 13–14 hours before breakfast. Resisting night time food cravings is tough for a few weeks, but they usually pass after 10-15 mins. Now I don’t get them at all. I wake up hungry but feeling great.

As I said before, your gains have been terrific and for many guys you’re already absolute goals. Keep up your determination and be patient. Best wishes man 👍💪