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    Registered User OldManNoob's Avatar
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    I've been a lazy stoner for 25 years and just focused on drinking and smoking weed

    I'm a 41 year-old dude and I guess I'd fit the definition of skinny-fat. I played soccer and basketball in high school and was relatively toned into my early 20s, but never actually built... just leaner and you could see my small muscles when I had so little body fat.

    I'm here seeking advice from anyone/everyone willing to give it.

    I'm 5'10 and 183lbs... and would describe my body as looking like a very hairy woman.

    arms are 13"
    waist is 37"
    chest is 40"

    I have no definition at all to anything above the waist and my legs are chicken-legs but somehow have retained what looks like definition until you touch them and then you can tell they're just jelly too.

    I would estimate my body-fat percentage at around 25% based on internet calculators (but I really have nothing else to go off)

    I decided 2 weeks ago I need to make some sort of change but have no clue where/how to start... I have tried to start anyway, just at home, with nothing at my disposal but body-weight or a pair of old dumbbells with only 50lbs of total weights (58.8 if you count the bars) to work-with.

    I can comfortably rep 20lb dumbbells (24.4lbs I guess?) for 10 reps and wear out and have to cheat and throw my back into it to do 11 and 12. I can do 35lbs (39.4lbs?) for a single rep with good form or 40lbs (44.4lbs?) if I cheat and throw my back into it. I can do about 25 super-wide-armed pushups before exhaustion or about 40 if I bring my hands in to a shoulder width and use arms/shoulders to assist.

    I'm currently doing 5 sets of 10 (because I can't go to 12 without cheating) 20lb (24.4?) dumbbell curls a day for each arm and doing 5 sets of 20 very-wide-armed push-ups. I'm doing some lunges and that leg-lift thing where you lie on your back and hold your heels a few inches off the ground for 5 seconds a time 20 reps 5x a day. I'm currently doing the above 7 days a week and while I feel exhausted at the end of each set, I don't feel much of a burn the next day but also can't seem to do more than 2-3 reps at a time if I try to go any heavier than the 20s (24.4) for the curls...

    I've stopped smoking weed, and drinking and stopped eating pure processed **** (Pizza was my go-to probably 4 nights a week) and am aiming for 135G protein per day as I estimate that's roughly my actual lean muscle mass, but I'm totally guessing... and 1600 calories a day as my first instinct was to cut the fat as a first step. Then I started reading this forum and there's so much info which seems to contradict my instinct.

    I'm awfully late to the party just getting started at 41... where should an old man who's never lifted at all get started? Should I cut to see if muscle shows through after 30, 40, 50lbs? should I try to build strength first?

    Any/all advice is appreciated.
    Last edited by OldManNoob; 03-19-2021 at 05:54 PM.
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