Body Transformation Over 50

Well, here we are, another fat bloke wanting to get thin(ner)! Change his life and blah, blah…. Yes, this is another body transformation over 50 blog post. But unlike the ones that show you the before and after pictures AFTER it’s done, here I will post my weekly updates so you can follow in real time how I (hopefully) will transform my “dad bod” into something better!

If you want to give me some advice or just say hello, then please leave your suggestion or comment in the form at the bottom of this page – thanks, Gibby. CLICK HERE TO GO TO THE FORM

body transformation over 50 years old
Me after each failed attempt to lose it and keep it off over the past 4 years – NOT THIS TIME!

Check out my weekly updates below:


True, that’s me a fat bloke looking at doing a complete body transformation at the age of 51 (and 4 months). And to make it more interesting I am giving myself just 18 weeks (about 120 days) to do it!

Fat chance (pun intended) I hear you cry, but there have been many before me that have done it (just google – body transformation over 50, to see) and I intend to join that amazing bunch of people who have changed their life for the better.

Main motivation for my body transformation:

Hey dad, why are you so fat? – My son, Gabriel.

My Stats:

  • Age: 51 (and unfortunately it keeps getting higher and higher with my weight).
  • Height: 177cm.
  • Start Weight: 110Kg (bugger me that’s heavy).
  • End Weight: Hopefully less than 90Kg, but it’s more how I look than what the weight is.

How fat am I?

Let’s take a moment and do what everyone does and go online and type in BMI. I know that this is only a very rough indication of “how fat you are” but it’s a start.

Here is what it says about me:

body transformation over 50

So, I am “obese” good to know! Oh, and class II, that must be a higher accomplishment of being fat, my mum would be so proud!

Lose 31.7kg! I will have to lose 2.2kg a week for 18 weeks (120 days) to become healthy! Not sure if this will be possible as it sounds like a lot to me. Also Aviva (my wife) said “no way you should lose that much you will look terrible if you weighed that little”. Let’s see if she is right!

Definition of obese:

Obesity is a condition in which excess body fat has accumulated to such an extent that it may have a negative effect on health. People are classified as obese when their body mass index (BMI), a measurement obtained by dividing a person’s weight by the square of the person’s height—despite known allometric inaccuracies—is over 30 kg/m2; the range 25–30 kg/m2 is defined as overweight. Thanks wiki


Other Stuff about me:

  • Married – very happily to an amazing Chinese girl who is the love of my life.
  • 2 kids – one of each, both gorgeous and the main reason for my body transformation.
  • Full time job – teacher, very busy.
  • Body is a complete wreck! – lack of care, sporting injuries.

How I will I achieve my body transformation over 50?

Eating Plan:

If you are here looking for some science based, 18 week (120-day) plan on how to become super ripped then you are definitely barking up the wrong tree. I am no food or exercise expert, rather I will be using common sense.

Where can I get exercise and food plans?

There are 1000’s of diet plans online, so if you really want to follow a strict plan then go search for one, most are free, some you pay for. For me I will just adopt a commonsense approach to my eating plan. I will stay away from “junk” food, try and eat more vegetables to fill me up and try and keep everything balanced all while keeping my calorie intake to between 1,500 to 2,000 a day.

These days nearly everything you buy tells you on the packaging what is contained in the food, so most of the guess work is reduced to nothing, and if I am unsure, I just won’t eat it!

Daily eating plan:

If you have a mobile phone, it won’t take you more than a minute to find 100’s of sites selling you ways you can transform your body with the correct diet. Don’t get me wrong, I think it’s great that you can get eating plans and advice about what to eat every day and at what time, but that just doesn’t work for me. I can’t stick to a rigid plan. I like to mix it up, change what I eat and as long as I don’t go crazy and eat rubbish stuff, I know I will be OK.

transformation of your body aged over 50
  • Put more stuff that grows out of the ground on my plate – fresh vegetables and fruit.
  • Only eat meat that’s not covered in crappy stuff – keep it lean and preferably it swam or flew before it gave up its life so I could live.
  • Eat smaller meals more often – I will try to keep to the 16 – 8 eating plan (eat my meals all within 8 hours). Basically, I will be snacking on smaller amounts of food during the 8 hours I can eat so I don’t feel hungry at any given time. The rest of the time I will be sleeping for 8 hours and for the other 8 hours drinking plenty of water.
  • Drink water ONLY – 2 liters of water a day – I bought myself a BIG bottle to make remembering how much easier!

Stuff I do eat:

I think everyone knows that if you want to transform your body you need to look at what you eat. Everyone knows what is healthy and what isn’t, and I think most over 16 years old, you should have a pretty good idea of what foods are going to help you and the ones that won’t.

  • Boiled eggs
  • Salads
  • Lots of soup
  • Chicken breasts
  • Black rice
  • Nuts
  • Fruits – apples mostly
  • Not a huge fan of vegetables, but I try and eat a salad a day and I think that counts!
  • Blueberries – I can’t get enough of these tasty things.

Stuff I don’t eat:

Don’t eat anything you haven’t prepared yourself from fresh ingredients.

This is pretty much the best advice I have been given.

  • Fried food
  • Processed foods
  • Anything that doesn’t have nutritional information on it.
  • Cakes, candy and cookies.
  • Anything wrapped in a plastic bag.

Exercise Plan:

body transformation over 50

I have tried and failed and spent (wasted) a lot of money on going to the gym over the years. So, I am going to try something new, I am not going to the gym! My personal body transformation over 50 will happen at home, using what I have about my home to help me “muscle up”.

  • For a start definitely NO gym – don’t have the time, so everything must to done at home!
  • Fortunately for me, NO running, my knees can’t handle it.
  • I have 2 dumbbells which I have had for about 6 years – these will be used a lot!
  • I bought some elastic band things to try out – super cheap about $10.
  • Take 3 walks a day – 30 minutes each – I have a dog.
  • I live on the 16th floor – walk up at least twice a day – this could kill me!
  • My wife does 30 minutes aerobics with my daughter every evening so I will do at least 30 minutes “weight” training each evening with whatever I can use in my home.

Daily Exercise:

This is the stuff I will do every day without fail (hopefully)! I have a number of physical problems (more on those later) so I will try and do these as long as my body can keep doing them.

  • 100 push-ups (not at once of course).
  • 50 squats (son on my shoulders, if I get stronger, I may which to my daughter).
  • Climb 16 floors to my apartment at least twice a day.
  • Shoulder presses with my dumb bells – 4 sets of 10.
  • 10,000 steps – hopefully done walking my dog three times a day.

Why I am I sharing my 120 days body transformation with you?

Like 1000’s before me, I have tried so many times to lose weight, transform my body and maintain it however I failed to keep any weight off and now I have reached the point (age) where I need to do something or else, I might not live long enough to see my kids have kids!

I am struggling to walk; I get out of breath walking up 4 flights of stairs. I am a bit of a mess. It’s not just the weight, but also the mindset, the attitude towards eating and exercise. I need to reset myself, do what needs to be done with no excuses and change my life so I can look forward to playing with my future grandkids.

The main reason I could use NOT to do this – but I won’t use it!

Check out this picture below, these are the current problems I have. I am a wreck!

I can’t run, I can’t lift (very) heavy weights and when a storm is coming, my joints start to ache! What’s that about!

  1. My right shoulder has only about 60% strength and I struggle even lifting up my kids.
  2. My lower back gives me problems all the time. I am hoping the more weight I lose, the less it will hurt.
  3. My wrists are shot! Press ups flat on the floor are impossible, so I use press up bars.
  4. My right knee went about 4 years ago, can’t really run now and I have a constant aching pain.

What a prime example of manliness! My wife is so lucky!

Help Me Help Others:

If you like my body transformation over 50 project and think it will help you or others, then please share this page, thanks.

Weekly updates:

At the end of each week I will update here how my body transformation is going. The body transformation updates will include pictures, videos and a short article on how the week went.

Week 1 – April 11th (110.1kg) – April 18th (###kg)


So far, it’s been a slow start. Transforming my body over 18 weeks is going to feel like a lifetime! I have missed several of my “must do” daily exercises, but I will try and make sure I don’t miss more in the future. Instantly my right shoulder started to give me really big issues when I started to do press ups, but I will just take care and try to avoid hurting myself.

I have managed to walk 10,000 steps a day – yah! However, I have missed climbing the stairs a couple of times this week.


I have managed to eat what I have planned to, salads mostly this week with chicken. Plenty of nuts and blueberries to keep the hunger at bay. So far, I feel pretty good and don’t have anything bad to say about the diet.

Weight lost this week:

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