Before and after
My Dad Bod to Fitness Transformation
The "before" picture showing me at age 50 is the only picture I could find that shows my belly starting to stick out. Due to my testosterone levels dropping every year, this pattern continued until 2020. I was so embarrassed this was happening that I didn't let my wife take pictures of me during that time, until my transformation 7 years later. Now, I'm totally confident and proud to show my body off. My transformation journey was so powerful that I created this program to help other men over 50 to do the same.
Before: age 50 (august 2013)
after: age 57 (march 2021)
My Testosterone Lab Results
Here are my medical records showing my testosterone levels from the past 9 years. These are the units (nmol/l) of measurement this particular laboratory uses. Although most labs use (ng/dl), you can see the changes regardless.
In 2013 at 50 years old my level was in the red, extremely low ( 8 nmol/l which equals 231 ng/dl). This was causing belly fat to accumulate and to start bulging out. This is one of the results of low testosterone. Normal levels for men aged 40-50 are between 500 – 550 ng/dl.
Before 2020 you can see fluctuations of my testosterone level despite me working out 3 times/week lifting weights at the gym. There was a significant drop in 2017 because I decided to go vegan and that did not go well for me.
I changed my eating habits again to a more balanced diet and although my testosterone level improved, it was still not great.
It wasn’t until November 2020 that I tested my level again, 8 months after working out exclusively with resistance bands, that my testosterone surged to the highest level (18.8 nmol/l which equals 542 ng/dl), and I have maintained it. My last check-up on this graph was on September 28 of 2022. My most current lab results from December 19, 2024 can bee seen by scrolling down to the last page. Normal levels for men aged 50 - 60 are between 400 -450 ng/dl, with the average range from 170-918 ng/dl. [1] At age 57, my testosterone level had more than doubled!
Here is a breakdown of the results you can expect to realistically achieve within a certain timeframe. Of course, this will depend on your level of commitment and your willingness to put in the work.
june 2020
In 3 months
3 lbs. of muscle gained
Belly fat shrinking
Increased energy during and after workouts and throughout the day
Improved self-esteem
The first 2 weeks of the program were the most challenging as I was getting used to the resistance bands after working out with weights at the gym for 30 years. I was working out consistently 3x/week. The first 4 weeks for 40 minutes each workout, and by the third month I had increased the workout time to 60 minutes.
I also made sure I was eating foods that were known to promote testosterone production and avoiding the ones that decreased it. The first three months helped me to become disciplined so I could stay consistent, no matter what challenges I had to face on a daily basis. This initial period helped me create the foundation that I needed to make my fitness transformation sustainable for the long term.
By the end of my second week I was already feeling more energy during and after the workouts, my mood was improving, and could feel every muscle was being engaged.
november 2020
In 9 months
8 lbs. muscle gained
Belly fat completely gone
Increased testosterone level (more than doubled comparing it to 7 years earlier) - See lab results above.
Consistency is the key factor that helped me continue to get results. To stay consistent , developing the right mindset had to be a MUST in order to get through the difficult days and crush my excuses. Half the battle can be won if you have the right mindset.
I developed a fail-proof strategy that kept me on the right path to achieve my transformation. It had nothing to do with motivation!
March 2021
In 12 months
12lbs. muscle gained
Belly fat still gone
Significant increase in strength and joint flexibility
I have consistently been working out 3x/week for 60 minutes each workout. I love the fact that I can do this from home. I have total control of my workout routine. No injuries the entire time, except for the first week that I over did it when I underestimated the resistance bands. Recovery between workouts is great!
I got the meal prep down to a science and I am not a slave to the kitchen. All main meals are prepared under 20 minutes. Snacks under 10. I feel better now than I have in a long time and my energy continues to improve, during and after workouts. My self esteem has skyrocketed and I love how my clothes are fitting on me nowadays.
March 2022
24 months later
Have maintained all my muscle gains
Belly fat still gone
Have maintained testosterone level at 18.3 nmol/l (527 ng/dl). Normal levels for men aged 50 - 60 are between 400 -450 ng/dl
Energy still great and significant improvement in confidence and self-esteem
The Ultimate Dad Bod Transformation Program is the exact template that I implemented that helped me achieve my health and fitness goals and continue to do so. Only working out 3x/week from home for 60 minutes each workout and incorporating a doable nutrition program. This is not too much to ask of yourself. If you want a sustainable road map to putting on muscle, getting rid of your belly fat and getting energized, this is it!
march 2024
4 years later
Have maintained all my muscle gains
Belly fat still gone
Testosterone level results from December 19, 2024 at 18.7 nmol/l (539 ng/dl). See chart below.
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The Ultimate Dad Bod Transformation Guide
12 Weeks to a Fitter, Leaner YOU
Here's what's inside:
Must Read information for all men over 50 who want to transform their DAD BOD to a FIT BOD
How to Improve Muscle Strength and Mass
How to Increase Testosterone Levels Naturally
How to Manage Your Weight
How to Increase Your Metabolism
How to Increase Your Energy Level
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