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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