I‘m 45, started in May 26 until now (approximately had 30 gym sessions so far), from 77.5kg in May to 79.2kg today.

The hardest part was having the energy to go to the gym after work. This took me about 1-2 weeks. Changing nutrition helped a lot. I don’t eat any carbs in the morning (mostly eggs), and try to get 150-200g of protein per day. Shakes help me a lot to get that in. I eat carbs around a workout (pre workout and after).

Goal is to keep a 70%-80% clean week. That’s it. If I want to eat cake with my family or some sweets, I do so. Zero alcohol. No coffee.

I’m trying to get better sleep but I’m not that consistent.

I’m so happy with the progress so far and I’m really looking forward to keep the momentum and to train smart. Avoiding injuries is my main goal.

I take 5mg creatine every morning  
1x Omega 3  
3 drops of Vitamin d3/k2  
3x Multivitamins  
And 3x magnesium triglyceride in the evening.

My routine:

2-3 times a week (first 10 weeks)  
Leg day: Squats  
Push/Pull: Lat machine(narrow), Incline Bench press, Barbell Curls, Overhead Press, Face Pulls Cable

3-4 times a week  
Leg day: Squats, Hamstring Curl, Leg Extension, Back exstension

Push Pull: Lat machine (wide), Bench Press, bent over dumbbell row, Dumbbell Flys, Biceps Curls

Arms/Shoulders: Overhead Press, Barbell Curls, Triceps Extension, cable lateral raises, Hanmer Curls, Dips, Resr Delt row

It’s not easy to manage family, work and training but somehow I can at least go 2 times per week to the gym. In good weeks it’s 3-4 times.

No matter how old you are, just start and keep going. 1 workout per week combined with a clean nutrition can change you life within a few months.

Finally consistent for 4 months