After the slap-in-the-face Dexa scan yesterday morning, I knew I...Read More
Hi, I’m Marty. At the beginning of January 2025, I was officially obese (Obesity Class I) – and that was the moment I knew something had to change.
At 50 years old, 183 cm tall, and weighing 98 kg, I had gained weight over the years. My body no longer felt the way I remembered. It wasn’t just about looks – I wanted to feel healthy, strong, and comfortable in my own skin again
I asked myself: Is it possible to get fit again with simple means – without expensive gyms or extreme diets? Can a 50-year-old lose weight, shrink his belly, and regain his fitness through a calorie deficit, home strength training, cycling, and adequate protein intake? Can I feel good in my own skin again?
Let’s be real: What am I supposed to do in a gym at 50, with gray hair and a decent belly? Surrounded by pumped-up twenty-somethings flexing in the mirrors? No, thanks. I’m consciously avoiding this, but also coaches, apps, and other low- and high-tech aids. I want to find out if it works without all the gimmicks.
When I looked for real-life experiences from dudes my age, I couldn’t find a single story I could relate to. So I thought: Why not document what works – and what doesn’t – myself? Maybe there are others out there asking the same questions. I couldn’t find any answers: Who has succeeded? How did they do it? How long did it take? What did they have to do or sacrifice? What improved? What did it take – and what didn’t? Which purchases were worth it, and which were not?
These are the questions I am trying to answer through my self-experiment.
This website is my honest, unfiltered journal. Here, I document my progress, setbacks, and the methods I apply.
Rather than starting blindly, I took a structured approach:
✔ DEXA scan for body composition analysis
✔ Health check with a sports doctor
✔ Bloodwork analysis
✔ FTP test to assess fitness levels
Over the next 6 to 10 months, I aim to lose around 20 kg and reduce my waist by approximately 20 cm.
My strategy is built on four key pillars:
1️⃣ Daily calorie deficit (around 700 kcal/day)
2️⃣ Strength training (bodyweight exercises at home)
3️⃣ Cardio training (mostly cycling)
4️⃣ Nutritional adjustments (high-protein diet)
I want to find out what really works – without extreme methods, but with an approach that fits into everyday life and is sustainable in the long run.
I want to find out what really works – without extreme methods, but with an approach that fits into everyday life and is sustainable in the long run. More importantly, I want to determine whether it is even possible to lose weight, get fit, and improve my health in a lasting way using this method – without expensive tools or unrealistic programs.