Real Talk.
No Filter.

 My Journey Back to Health and Fitness

My Personal Body Transformation Diary – Documenting a Real-Life Fitness Journey

Welcome to SOS Dadbod, my personal diary documenting my journey from overweight and out of shape back to a fitter, healthier life. Completely open, transparent, and without filters.

I just turned 50, weigh 97.6 kg, and have a body fat percentage of 33% (Obesity Class 1). Frustrated by the lack of real-life, fully documented examples of middle-aged men committing to get back in shape, I decided to do exactly that myself—recording every detail along the way.

My Progress so far

Jan 5, 2025
Start

Start weight: 97.8 kg (216 lbs)

Jan 12, 2025
Week 1

avg. ~96.8 kg (213 lbs) 

Jan 19, 2025
Week 2

avg. ~95.4 kg (210 lbs)

Jan 26, 2025
Week 3

avg. ~94.0 kg (207 lbs)

Feb 2, 2025
Week4

avg. ~93.1 kg (205 lbs)

Feb 9, 2025
Week 5

avg. ~92.3 kg (203 lbs)

Feb 16, 2025
Week 6

avg ~92.2 kg (203 lbs)

Feb 23, 2025
Week 7

avg ~91.0 kg (201 lbs)

March 2, 2025
Week 8

avg ~90.7 kg (200 lbs)

March 9, 2025
Week 9

avg ~89.7 kg (198 lbs)

March 16, 2025
Week 10

avg ~89.8 kg (198 lbs)

March 23, 2025
Week 11

avg ~89.6 kg (197,53 lbs)

March 30, 2025
Week 12

avg ~89.5 kg (197,31 lbs)

Rather than starting blindly, I took a structured approach:

  • DEXA scan for accurate body composition analysis
  • Health check with a sports doctor
  • Comprehensive bloodwork analysis
  • FTP test to accurately assess my fitness levels

Key Questions I’m Exploring:

  • What happens if I maintain a calorie deficit consistently for 1, 2, or even 6 months?
  • How will my body respond when I start strength training from scratch?
  • Can regular cardio really transform my fitness?
  • At age 50, can I realistically get slim, fit, and visibly healthier?
  • Do I need a gym membership, personal trainer, or special supplements—or can I achieve everything from home?

My Transformation Journey (January 6 – July 5, 2025)

  • Age: 50
  • Start Weight: 97.6 kg (215 lbs)
  • Current Weight:  steadily dropping
  • Body Fat (Start): ~33%
  • Goal: 15-20% body fat by July

The Pillars of My Body Transformation:

  • Caloric Deficit with High Protein Intake: Tracking every meal meticulously to maintain about 1,000 kcal/day deficit initially.
  • Cardio Training: Three cardio sessions weekly—indoor cycling, outdoor cycling, and hiking.
  • Strength Training: Regular home-based strength workouts, starting from absolute zero.

What You’ll Find Here:

  • Weekly Progress Reports: Honest insights into weight, waist measurements, training performance, and experiences.
  • Daily Diary Entries: Detailed tracking of meals, workouts, daily challenges, and successes.
  • Meal Replacement Reviews: Testing shakes and supplements, providing real feedback about effectiveness.
  • The \”Noticometer\”: Documenting exactly when others start noticing my progress.

Why This Matters:

This self-experiment is deeply personal but addresses questions shared by lots of dudes worldwide: Can someone around 50, overweight and starting from scratch, realistically transform their body at home—without gyms, trainers, or fancy equipment?

This is real life. Real questions. Real results.

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