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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.
Start weight: 97.8 kg (216 lbs)
avg. ~96.8 kg (213 lbs)
avg. ~95.4 kg (210 lbs)
avg. ~94.0 kg (207 lbs)
avg. ~93.1 kg (205 lbs)
avg. ~92.3 kg (203 lbs)
avg ~92.2 kg (203 lbs)
avg ~91.0 kg (201 lbs)
avg ~90.7 kg (200 lbs)
avg ~89.7 kg (198 lbs)
avg ~89.8 kg (198 lbs)
avg ~89.6 kg (197,53 lbs)
avg ~89.5 kg (197,31 lbs)
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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