Check out this picture of me back in 2002. I was 26 years old and wildly insecure. I based all of my identity on how my body looked and how muscular and lean I was. Now, check out this picture of me today at 48 years old. The damage that was done back then is something I want to discuss today.
Change of perspective
Even though I know I’m in better shape than 99% of other guys my age, I still am ashamed to some small degree that I don’t look better. I’m a lifetime natural, drug-free bodybuilder, and I love bodybuilding. I love the whole process of lifting, dieting, and how I looked. I loved stepping on stage, which was always the best I looked but the worst I felt.
There’s a downside to trying to make your body do something that it’s not supposed to, and that’s what I want to talk about today. This aspect is underreported because many worry about looking a certain way. They see people on social media and try to look like them by dieting and working out like crazy. Some men even take steroids and do other actions that are detrimental to their bodies.
I also have a new perspective on fitness and diet. As my body has gotten older, everything has gotten harder. Putting on muscle, staying lean, looking good with my shirt off, and other aspects have become more challenging. If that’s you, don’t beat yourself up and do destructive things in the process.
Your genetic predisposition
Have a body that is realistic to your genetic predisposition. You can have an amazing body through consistency in diet, working out, and exercise, but don’t go beyond your genetic potential. A lot of issues arise when you do.
When I was at 5% body fat, I was abusing my body. I was dehydrated and had low energy because I wasn’t eating carbohydrates. I felt like crap. This extremely low body fat percentage can cause your hormones to get messed up because your body needs fats and carbohydrates to regulate all the hormonal functions. When you go super low, you won’t feel as good because your energy is in the toilet, and your body fat drops so that hormones get out of whack. Testosterone also drops, which translates into a lower sex drive.
When I was super focused on my body, I didn’t have any friends because I was super obsessed with it. My mind got messed up because it’s intoxicating when you see the definition. You feel good about how you look at that moment, but it’s not reality or sustainable.
My identity was tied to my appearance, as I was muscular and lean and had chiseled abs. When that became harder, or I didn’t pay as much attention to it, I got depressed. When you push yourself to a limit that your body doesn’t want to go, it won’t last. But you’ll beat yourself up and be upset because you feel like you failed if you don’t sustain it. You feel fat and out of shape, but the reality is wildly different than that.
As I’ve gotten older, I have a better handle on my mind and know what is possible. I’m not saying to let yourself go or get sloppy fat. You have to take care of your body, but you don’t have to kill yourself in the process.
Current diet and goals
My current diet is about consistency. In my old days, I spent my meals prepping and eating a lot of boiled chicken, sweet potatoes, and broccoli. I was missing out on everything, including pizza and life. Over the years, I’ve learned it’s not about eating many small meals daily. It’s about restricting calories. It’s about calories in and calories out. I still enjoy meal prepping and paying attention to my diet. I also use Factor to have some delicious and tasty food, but it’s not boring or basic. It keeps me on my macronutrient game. Use code ALPHAM50FREE to get 50% OFF plus free shipping on your first Factor box.
My current goals are not trying to get bigger. I’m just trying to look good for my age. The goal for everyone should be to look good for their body. I don’t want to be embarrassed when I take off my shirt at the beach. Back in the day, I was never satisfied with my physique. Sure, you should continue trying to get better, but you should not constantly chase the idea of perfection. It cannot be obtained because it’s an exercise in self-destructive futility.
Compare yourself to who you were yesterday and who you want to be tomorrow. Do not look at other people with envy or with an unrealistic perspective. Do what you need to do for your age: eat healthy, exercise, and get enough sleep. You also need to make sure your micronutrients are taken care of. I need magnesium, vitamin D, and zinc, along with other trace minerals, to really give my body the tools it needs to be healthy at my age.
Value health over physical looks
When you’re taking extreme measures, your mental and physical health are impacted. When your body fat drops too low, it’s not healthy either. Currently, I work out to failure each body part once a week. I work out about four times a week. I still like doing the bro-split, something I’ve done for years, and it feels good. I work shoulders and triceps one day. I work back and biceps another day. And then I have leg day. I’ll do that all again or skip a day. My emphasis is on health, not just physical appearance, which I didn’t do when I was younger.
I never used steroids because I wanted to do it naturally. I’ve always had a good body for my age compared to others. Currently, it seems like every age group is taking some performance-enhancing drug that is destroying their bodies. I value my body’s ability to operate optimally and efficiently, but taking something your body doesn’t need can wreak havoc on you long-term.
I do cardio daily and work out with weights four days a week. It’s something I enjoy, and it’s good for me and keeps my body fat low. I’m burning calories, and if I stop doing cardio, I’d have to reduce my calories, or else I would gain weight. I could be a bit leaner or bigger, but I feel good, and it works with my lifestyle.
I have a much healthier mindset now, which is part of the wisdom you get from getting older. I see guys who were in really great shape not with us anymore, as bodybuilding is a very unhealthy sport when taken to the extreme. It’s not good for your body, whether lean or big. Maximize your genetic potential.
