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6months
Same bloke, two versions of him. Drag the time. Drag the seam. Every dial moves him.
Typical, not best case. Built from trials in men your age. Ranges, not promises. No abs, not at this body fat, and we won't fake it.
As you are
On the plan
drag the seam
As you are
Fat+0.5 kg+0.3 to +0.7 kg
Muscle-0.1 kg-0.1 to -0.2 kg
Waist+0.5 cmabout 1 cm per kg
Strength-1 %30.5% body fat, 86.3 kg
Knackered by three, belt one notch out
On the plan
Fat-6.4 kg-4.2 to -8.6 kg
Muscle+1.6 kg+1.1 to +2.2 kg
Waist-5.8 cmabout 1 cm per kg
Strength+41 %23.9% body fat, 81.2 kg
People are starting to notice
Time
Now6 mo1 yr2 yrs3 yrs
The dialsevery one moves him
Protein1.6 g/kg
Lifts3 a week
Hard cardio1 a week
Steps8,000
Sleep7.5 h
Calories500 a day under
Booze6 units/wk
The honest bits
- Month 1: mostly posture and strength. Your mates won't notice. You will.
- Month 3: trousers looser. Strength up a lot. That's your nervous system learning, not muscle yet.
- Month 6: people notice. About a kilo or two of new muscle, a good chunk of fat gone.
- Year 1: the curve flattens. Most of what you'll gain, you've gained. The job now is keeping it.
- No abs: not at this body fat. Visible abs need about 12%, which is rare past 40 and harder to keep. We won't draw them.
- If you stop: most of the fat comes back within a year, and about half the muscle goes. The plan is a way of living, not a course.
Anchors: Peterson 2011 (muscle in over-50s), Hunt 2014 FFIT (real UK men, 12 months), Morton 2018 (protein), Nedeltcheva 2010 (sleep), Parr 2014 (booze), Lowe 2020 (fasting and muscle). Links on the sources list.