My Personal Challenge

This summer I decided to set a new goal for myself. Last summer I broke my squat goal (405lbs for 3 sets of 5 reps – goal was 400 lbs once!) and back in March I broke my bench press goal (goal was 260 lbs once. I did 270 lbs once!). Now that my strength goals had been met, it was time for a new type of challenge.

I have been a steady 177lbs and 13% body fat for years. I wanted to see my body fat % drop while still maintaining my strength and size. I started in June 1st and finished September 1st. My goal was to hit single digit numbers – 9%. I came close, getting down to 10.5% and 173 lbs.

With only a 4lb loss but 2.5% of body fat lost, I even managed to put a bit of muscle on during this time – otherwise my weight would be MUCH lower! Plus, I kept track of my measurements (arms, chest, waist, etc.) and actually saw a ½” gain in my arm size!

All this was accomplished with NO fancy gimmick diets or calorie counting. I ate as I always did, 6 to 8 small meals a day, staying away from any food that was packaged - fresh meat, vegetables and fruit daily. I worked out 2x a day – once in the morning with weights and once again in the afternoon with bodyweight exercises. My cardio consisted of various HIIT routines and swimming.

I am 48 years old and contrary to most fitness “experts” it IS possible to gain muscle and lose fat beyond your 30s. Remember, age is just a number!