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Started By
Message
3 months to beach vacation - advice on getting beach bod ready
Posted on 2/2/24 at 6:47 pm
Posted on 2/2/24 at 6:47 pm
I’m 36, 5’9 and 165lbs sitting at a disgusting 26 BF percentage. This is by far the fattest I’ve ever been. I have tits a young girl would be jealous of and a gut new dads aspire to. My goal is to look the fittest I possibly can by April 20 for a trip to Costa Rica.
I haven’t been in a gym in two years due to a new career path and becoming a first time dad (with #2 due at the end of the month). Excuses, I know, but I’m finally have the time and am back to where I need to be mentally to go all out for this trip.
I’m looking for any advice on diet and workout programs that will get me in the best shape for my trip. Please drop knowledge on how you would approach this if you were in my shoes.
I haven’t been in a gym in two years due to a new career path and becoming a first time dad (with #2 due at the end of the month). Excuses, I know, but I’m finally have the time and am back to where I need to be mentally to go all out for this trip.
I’m looking for any advice on diet and workout programs that will get me in the best shape for my trip. Please drop knowledge on how you would approach this if you were in my shoes.
20
Posted on 2/2/24 at 7:21 pm to Kvothe
Want to go quick and probably fail?
Go carnivore diet and drink a ton of water while lifting weights and walking / jogging
Want to be successful long term?
Start a year out instead of 3 months out……..make small changes to your diet until you are eating clean and in a deficit. Exercise (even if it is just making sure to get 10k steps a day)
Go carnivore diet and drink a ton of water while lifting weights and walking / jogging
Want to be successful long term?
Start a year out instead of 3 months out……..make small changes to your diet until you are eating clean and in a deficit. Exercise (even if it is just making sure to get 10k steps a day)
Posted on 2/2/24 at 8:01 pm to Kvothe
That’s not much time. Liposuction? Ozempic?
Outside of that, you’re talking crazy caloric deficits and lifting weights to preserve muscle. Nothing sustainable.
Outside of that, you’re talking crazy caloric deficits and lifting weights to preserve muscle. Nothing sustainable.
Posted on 2/2/24 at 8:03 pm to Kvothe
quote:
Beach bod
quote:
165
quote:
Haven't worked out in 3 years
Wear an extra large long sleeve shirt.
Posted on 2/2/24 at 8:03 pm to plaric
quote:
Want to be successful long term? Start a year out instead of 3 months out……..make small changes to your diet until you are eating clean and in a deficit. Exercise (even if it is just making sure to get 10k steps a day)
To be clear, I know the time frame is ridiculous. I’m frankly just excited to be back in the headspace to get back in a routine. If using a short notice trip as the catalyst is stupid, then so bit. I’ll take the snarky comments in stride lol
I’m curious what you experienced guys would do in my situation under the same time constraints.
Posted on 2/2/24 at 8:05 pm to Tiger Ryno
quote:
Wear an extra large long sleeve shirt.
not off the table 
Posted on 2/2/24 at 8:07 pm to Kvothe
Tren hard. 
Posted on 2/2/24 at 8:11 pm to Kvothe
No, seriously....
That's the best you can do...
Add some sunblock, a cool hat and some new shades (I recommend you get some Aviators from Randolph Engineering, 23k gold, AGX polarized glass lenses), this will distract people from your long sleeved, hooded UnderArmour fishing shirt.
You could also start training and eating sensibly and just accept whatever you look like in 3 months. There will be a guy there about 5'5", 190lbs, and he'll give less shits than you and be having more fun. Just enjoy the journey, man. If you're really truly excited about getting back into a routine with being healthier, why would you want to rush it and make it all about a single window in time that's 3 months away? Do it right and you can look like a Boss on every beach vacation you go on from 2025 onwards, do it wrong and you'll be back here again next year asking the same question again.
quote:
Wear an extra large long sleeve shirt.
That's the best you can do...
Add some sunblock, a cool hat and some new shades (I recommend you get some Aviators from Randolph Engineering, 23k gold, AGX polarized glass lenses), this will distract people from your long sleeved, hooded UnderArmour fishing shirt.
You could also start training and eating sensibly and just accept whatever you look like in 3 months. There will be a guy there about 5'5", 190lbs, and he'll give less shits than you and be having more fun. Just enjoy the journey, man. If you're really truly excited about getting back into a routine with being healthier, why would you want to rush it and make it all about a single window in time that's 3 months away? Do it right and you can look like a Boss on every beach vacation you go on from 2025 onwards, do it wrong and you'll be back here again next year asking the same question again.
Posted on 2/2/24 at 8:11 pm to Kvothe
quote:
5’9 and 165lbs sitting at a disgusting 26 BF percentage
How?!?
Your muscle mass must be near zero.
Posted on 2/2/24 at 8:14 pm to Kvothe
You're light enough to do body weight exercises that can work multiple muscle groups at the same time. I would do a ton of push ups and kettle bell goblet squats if I were in your situation. I wouldn't tell you not to do free weights but those 2 exercises would be a good start to do regularly IMO.
Posted on 2/2/24 at 8:16 pm to Blutarsky
quote:
How?!?
Your muscle mass must be near zero.
Was thinking the same thing. Sounds like the definition of skinny fat. Or maybe he got a bad reading. At that height and weight I would expect someone with any muscle mass at all to be lean.
Posted on 2/2/24 at 8:18 pm to Kvothe
quote:
I’m frankly just excited to be back in the headspace to get back in a routine
Then start an actual healthy routine and get into good habits for the rest of your life and not a crash diet that you’re going to drop in a month and isn’t going to make you look any different anyway
quote:
I’ll take the snarky comments in stride lol
They’re not snarky, you’re just not going to see any noticeable changes in 3 months from where you’re at unless you get on more steroids than a racehorse and train all day every day.
quote:
I’m curious what you experienced guys would do in my situation under the same time constraints.
I would try to be more realistic if I were in your position
Posted on 2/2/24 at 8:23 pm to Forever
There is an 8 week fitness challenge at my gym starting this Sunday. I've decided not to join it because I feel it would get me into trying to rush things with something that isn't sustainable and ruin my longer term plans. Although I was tempted because you get to do 3 inbody scans to monitor progress before during and after. That's the only reason I would join honestly.
Posted on 2/2/24 at 8:39 pm to BeachDude022
Maybe eat 2 trenbologne sandwiches per day and you have a prayer.
Posted on 2/2/24 at 8:45 pm to Powerman
quote:
How?!? Your muscle mass must be near zero. Was thinking the same thing. Sounds like the definition of skinny fat. Or maybe he got a bad reading. At that height and weight I would expect someone with any muscle mass at all to be lean.
I’m pretty skinny fat for sure, but I was pretty schocked by the reading. It was just a shitty digital scale
Posted on 2/2/24 at 8:47 pm to Kvothe
Those scales are usually way off on body fat percentage one way or another. But if you feel you need to start a routine then do it.
Posted on 2/2/24 at 8:53 pm to Powerman
I’ve done light cardio and light lifting all week. It feels good to be back. The main goal is to keep it going long term, but I think it’ll be fun to see what I can do in 3 months. I’ve been eating about as bad as one can, so I think I can shed a good amount of fat before the trip
Posted on 2/2/24 at 9:06 pm to Kvothe
Come on man. You are 5'-9" and 165. How much weight do you want to lose? Start eating right and working out. You are already almost there wherever there is.
Posted on 2/2/24 at 9:12 pm to La Place Mike
I’ve been 165 one other time in my life and that was the best shape I’ve ever been in and where I would like to get again. I don’t gain easily, so that was an achievement for me. My normal walking around weight has been 145-150 my entire adult life, until now. I’m pretty disgusted with myself currently
Posted on 2/2/24 at 9:20 pm to Kvothe
You can do it because I did it.
But you have to be more committed to this than anything you’ve ever done. No mistakes. One mistake and you’re screwed.
I was 170 at 37 and 5’10”. Chunky and fat but still very thin, yes it’s called skinny fat.
I got pretty shredded in 30-35 days.
Bad news is, you’ll lose a ton of muscle because you have to crash your metabolism. But if you want to lean up that fast, it’s just going to happen. Good news is, unlike me if you hit lots of protein, you can preserve a lot of it. I didn’t know that at the time.
**this is not healthy and not sustainable long term. You’ll gain tons of fat later if you go nuts after the trip.**
Let’s get it.
Your maintenance calories are 2,003 a day. (I looked up your TDEE stats)
You must track everything going in your mouth every day. Eat 1,300 a day. This is -700 a day so -4900 a week.
A pound of fat is 3,500 calories.
5 weeks would be -24,500 or 7 pounds.
You’ll lose 7 pounds by diet alone without moving a muscle. Just by being alive. You're going to be hungry all day every day. Get used to it. When you’re hungry, pound water or drink a protein shake.
Now add in exercise. You’re waking/jogging 2 miles a day every day until your trip.
You’ll lift weights M-F. Doesn’t matter the program. Just hit all the muscles so they’ll remember they’re needed and won’t diminish as bad. If you need program help, just ask.
You have a family. So you’re waking up at the break of dawn or staying up late. Your choice. If you need caffeine to motivate you I suggest mornings because 7-8 hours of sleep is crucial and caffeine at night can jack with your sleep.
You’ll have to drink 80 oz. of water minimum daily… half your body weight. This is to help shed water weight and also to keep you hydrated from all the moving around you’ll be doing.
Protein. 150g a day minimum. This will be 600 calories of your daily total.
Get the other calories however you want. Lower carbs ideal but not a big deal.
And to help you when you stare in the mirror: you’ll always lose fat first, from the last place you gain it. Usually neck and legs go first. For guys, stomach will shrink soon but lower pudge and love handles will not completely go away before your trip. They’ll shrink, but will still be there.
I’m sure I’ll get downvoted into oblivion but I did this. It worked.
But you have to be more committed to this than anything you’ve ever done. No mistakes. One mistake and you’re screwed.
I was 170 at 37 and 5’10”. Chunky and fat but still very thin, yes it’s called skinny fat.
I got pretty shredded in 30-35 days.
Bad news is, you’ll lose a ton of muscle because you have to crash your metabolism. But if you want to lean up that fast, it’s just going to happen. Good news is, unlike me if you hit lots of protein, you can preserve a lot of it. I didn’t know that at the time.
**this is not healthy and not sustainable long term. You’ll gain tons of fat later if you go nuts after the trip.**
Let’s get it.
Your maintenance calories are 2,003 a day. (I looked up your TDEE stats)
You must track everything going in your mouth every day. Eat 1,300 a day. This is -700 a day so -4900 a week.
A pound of fat is 3,500 calories.
5 weeks would be -24,500 or 7 pounds.
You’ll lose 7 pounds by diet alone without moving a muscle. Just by being alive. You're going to be hungry all day every day. Get used to it. When you’re hungry, pound water or drink a protein shake.
Now add in exercise. You’re waking/jogging 2 miles a day every day until your trip.
You’ll lift weights M-F. Doesn’t matter the program. Just hit all the muscles so they’ll remember they’re needed and won’t diminish as bad. If you need program help, just ask.
You have a family. So you’re waking up at the break of dawn or staying up late. Your choice. If you need caffeine to motivate you I suggest mornings because 7-8 hours of sleep is crucial and caffeine at night can jack with your sleep.
You’ll have to drink 80 oz. of water minimum daily… half your body weight. This is to help shed water weight and also to keep you hydrated from all the moving around you’ll be doing.
Protein. 150g a day minimum. This will be 600 calories of your daily total.
Get the other calories however you want. Lower carbs ideal but not a big deal.
And to help you when you stare in the mirror: you’ll always lose fat first, from the last place you gain it. Usually neck and legs go first. For guys, stomach will shrink soon but lower pudge and love handles will not completely go away before your trip. They’ll shrink, but will still be there.
I’m sure I’ll get downvoted into oblivion but I did this. It worked.
This post was edited on 2/2/24 at 9:24 pm
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