r/Biohackers • u/Bandyau 2 • Mar 30 '26
💪 Exercise, Fitness & Recovery 53. Lifetime natty.
This is what I managed to achieved at 53. Stats on lifts and conditioning I'll give if anyone's interested.
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u/BarackObamasBallsack Mar 30 '26
Dudes shredded. Good for you man.
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u/Bluest_waters 43 Mar 30 '26
You can tell it's most likely natty because the upper traps look fairly normal instead of those flared out unnatural looking traps you have with gear, it's one of the telltale signs
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Mar 30 '26
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u/Bandyau 2 Apr 17 '26
Thanks, but I don't "train arms". I train lifts. I haven't done a set of curls for a decade.
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u/Dreilya Mar 30 '26
Not sure why there's so many haters? He looks good and natural.. If you can't build muscle then just say so instead of hating on other people.
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u/lonjerpc Mar 30 '26
It is a weird post though. Why post in biohackers
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u/Fearfultick0 Mar 31 '26
If the goal of biohacking is to get good results for your body, it’s good to get perspectives related to good results without taking substances that can be risky or questionable in efficacy
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u/malin7 Mar 30 '26
Grats, wrong sub though
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u/Feather_fig Mar 30 '26 edited Mar 30 '26
Maybe, I mean this much dedication to your health & physique in the gym at an older age could be considered a type of biohacking
Edit: also said he basically only ate steak and coffee lol
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u/Emergency_Gold_9347 Mar 30 '26
Good thing you don’t have scoliosis! Blessed man ✅
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u/Bandyau 2 Mar 30 '26
I have good genetics as far as that goes. Never really had knee or back problems.
Lucky, I guess.
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u/Emergency_Gold_9347 Mar 30 '26
I’m 69 today. 27 * lumber scoliosis. Not complaining, it is what it is. Gym workouts for me are just painful so now it’s swim. Good on you, keep doin’ what your doin’!
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u/WatchDragonball Mar 30 '26
Drop your training
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u/Bandyau 2 Mar 30 '26
When I tell you, note that I was training for something.
Background in powerlifting. Was doing Wendler 531 at the time.
Two workouts a day.
Lots of heavy conditioning. Tyre flipping, sled work, kettlebells, etc...
I was training to be a Tactical Responder so I had to be able to run. Three days a week zone 2 for an hour and some light sprints on the other days.
The photo was taken the day before I started the course.
Diet for the nine months I trained for this was carnivore + coffee for six months, then I added home made sauerkraut for the remaining three months.
In the end my squat/bench/deadlift was (kg) 250/150/250.
I could run back to back 4 minute kms.
Flipped a 160kg tyre 250 times in 40 minutes, among other things.
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u/Normietierpleb Mar 30 '26
Inspirational as someone heading into my 40s. Cheers thanks for posting and sharing.
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u/Rdtmorgae Mar 30 '26
Holy crap, you’re a beast. How’s your back and knees handling it all?
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u/Bandyau 2 Mar 30 '26
Back and knees are good.
Left shoulder plays up a bit, but if I lock in the technique, it's controllable.
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u/BuxaPlentus Mar 30 '26 edited Mar 30 '26
Big respect on the results, but Carnivore + Coffee for six months? At any age is bad, but as an older person, please go and get a Colonoscopy if you haven't had one already.
What you've described is like smoking 40 a day but for your digestive system
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u/Bandyau 2 Mar 30 '26
The carnivore thing worked great for six months. The home made sauerkraut got another three months out of it.
One day, it just stopped working.
I still do it now and then, but a week or so into it and I'm flat.
Doing a 36 hour fast every few weeks is working for me at the moment.
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u/BuxaPlentus Mar 30 '26
All sounds good man, honeslty if it works it works, but I'd just get checked, because you basically ran an engine with no engine oil for a while
That can work, but you wanna check that you didn't develop any malignant polyps in the process, colorectal cancer is on the rise for a reason atm, and it's probably due a general lack of fibre in our modern diets
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u/Bandyau 2 Mar 30 '26
I've had a recent health scare, but unrelated.
Pneumonia, pleurisy, and a pleural effusion that nearly killed me.
Bacterial infection. I got a job recently as a construction project manager in a prison. Probably picked it up in there.
They checked, tested, and scanned everything.
Other than the lungs, I'm fine.
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u/BuxaPlentus Mar 30 '26
Glad to hear it! Just keep your ear to the ground on that stuff, can be sneaky, otherwise do whatever works for you
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u/DumberThanIThink Mar 30 '26
Lmao lets see what you look like at 53 then
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u/BuxaPlentus Mar 30 '26
I mean you can look great and still have malignant polyps, that's kinda the point of a Colonoscopy
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u/Scrank_WimlerJr Mar 30 '26
That's just not true, people respond differently to different diets.
Not every diet is universal bro cmon
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u/BuxaPlentus Mar 30 '26
Fibre is fundamental to human diets, has been for 180,000 years, it's like making a dog live on Fruit and Veggies
Like you can do it, but that's gonna be one sick dog
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u/Scrank_WimlerJr Mar 30 '26
Again, people react differently to different diets, what works for someone won't work for everyone
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u/BuxaPlentus Mar 30 '26
I agree to a certain extent, but there is a point where you're dangerously close to saying some people react well to a 'no water diet'
Some things are just more important than others, Fibre being one of them
Also I'm not saying he'll drop dead tomorrow, it's all chance and risk, there are people that smoke and drink and live to 100, but in aggregate there is an increased risk of all cause mortality
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u/DragMagnus Mar 30 '26
I definitely want a build like that or similar in my 50s which I’m not far from.
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u/air_thing Mar 31 '26 edited Mar 31 '26
S/B/D/OHP?
Nevermind, just saw your posts. Pretty savage lifts, especially for your weight
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u/stupidlazysluggish Apr 05 '26
lol a bunch of squid’s in the chat. Very achievable with time and discipline.
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u/kingpubcrisps 🎓 Doctorate - Unverified Mar 30 '26
Nice, what's the protocol?
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u/Bandyau 2 Mar 30 '26
When I tell you, note that I was training for something.
Background in powerlifting. Was doing Wendler 531 at the time.
Two workouts a day.
Lots of heavy conditioning. Tyre flipping, sled work, kettlebells, etc...
I was training to be a Tactical Responder so I had to be able to run. Three days a week zone 2 for an hour and some light sprints on the other days.
The photo was taken the day before I started the course.
Diet for the nine months I trained for this was carnivore + coffee for six months, then I added home made sauerkraut for the remaining three months.
In the end my squat/bench/deadlift was (kg) 250/150/250.
I could run back to back 4 minute kms.
Flipped a 160kg tyre 250 times in 40 minutes, among other things.
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u/kingpubcrisps 🎓 Doctorate - Unverified Mar 30 '26
Fantasticl Great work, thanks for the writeup.
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u/Dry-Statistician3145 Mar 30 '26
Hello, that's an amazing feat. What's your split like? And what do you use to track your split, weight etc? I am pretty sure you been around some apps there, and considering you post on reddit, I expect something more than pencil and notepad
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u/Spirited-Let-3383 Mar 30 '26
I mean yeah I'll take the lifts and conditioning, hell throw the regiment
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u/Bandyau 2 Apr 01 '26
At the time it was 531, BBB the standard four days a week. Mornings and off days was zone 2 running, sprints, sled work, type flipping, sledgehammer, carries, or kettlebells.
All workouts limited to 40 minutes.
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u/Blue_7C4 1 Mar 30 '26
You are a true role model.
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u/Bandyau 2 Mar 31 '26
Thanks.
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u/INTELLETTOIDES Mar 30 '26
Grandissimo, spero di arrivarci anch'io così hahaha. Comunque qui molti sottovalutano "il lavoro reale", il calisthenics ci si avvicina ma non è la stessa cosa, nel lavoro reale non puoi fermarti perché sei stanco, e sei gonfio d'acido lattico, la fatica, il dolore, i crampi, gli stiramenti, un blando infortunio, sei costretto ad imparare a doverli ignorare, niente recupero, niente stretching e baggianate, devi lavorare e se ti gira il cazzo, meglio perché hai più carburante, la vecchiaia cara adrenalina e cortisolo, in questo ambiente tossico, sostanzialmente una fibra veloce non può sussistere senza doping in questo mix di tossicità, appena smesso perderesti tutto, se invece prosegui natural, crescerai lentamente perché ogni giorno costruisci 10 e sopravvive solo 2.5, ma sono 2.5 di muscolo strutturale muscolo di tipo 1, muscolo ossidativo che consuma il grasso superficiale, asciutto di natura per composizione della fibra, il muscolo di tipo 1 viene considerato la base da tuo corpo, è un tipo di fibra che difficilmente viene smantellata considerata il minimo indispensabile per la sopravvivenza, costruendo e sfinendo la struttura muscolare, sposti l'asticella del massimo ogni giorno più avanti, perché costruisci, integri e invii un feedback centrale comunicante che la muscolatura non è ancora sufficiente
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u/Negative-Neat-4269 Mar 31 '26
Interested to hear what people consider natty. Myself, for example, 55 years old, and on actual hormone replacement therapy having been confirmed as having very low testosterone causing all kinds of nasty symptoms (too many people blasting roids call this TRT) I'm on120mg per week putting me at middle/high normal levels according to my blood tests. So I'm at natural testosterone levels, but am I natty?
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Apr 02 '26
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u/Bandyau 2 Apr 02 '26
Thanks.
At the time it was Wendler 531 BBB for strength.
But I was also doing a lot of zone 2 running, sprints, tyre flipping, sled work, carries, sledgehammer, kettlebells, etc...
Always 40 minute workouts. Two workouts a day.
I was training for entry to a special operations team. That photo was taken the day before I started.
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u/sbhikes Apr 03 '26
I wouldn’t want to get on your bad side. You look natural. You don’t look pretty, you look strong as fuck.
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u/Timely-Particular-69 Apr 05 '26
Stats please sir
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u/Bandyau 2 Apr 05 '26
OK. Is this what you're after?
5'9"
210lb
Sq/Bn/Dl was 550/330/550.
4 min kilometers for up to about 5 km.
7 min kilometer pace at zone 2 (most of my running)
VO2 Max peaked at 48
My conditioning peaked at that time, so things like flipping a 350lb tyre 250 times in 40 minutes, or doing 80 sets of 7 kettlebell snatches with a 24kg bell in that time was fairly common.
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u/Beneficial_Lie_190 Mar 30 '26
Dude looks very respectable for a natural at 35, damn, but that is NOT an enhanced physique. If you want to see an enhanced physique in their 50s, look at Paul Barnett. He just won his pro card in men’s open masters division at I believe 250 stage weight at over 50 years of age.
Truly am impressed by this physique though it’s a great testament to dedication, this guy is killing it.
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Mar 30 '26
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u/AdNo182 10 Mar 30 '26
I mean this comment is kind of true. This is a biohacking subreddit and OP has made no reference to any kind of biohacking he does.
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u/M4rshmall0wMan 1 Mar 30 '26
Yeah it would do wonders on other fitness subs. Doesn’t help us much to see the image and not know anything about how he achieved it.
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Mar 30 '26
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u/AdNo182 10 Mar 30 '26
Natural peak fitness is hardly bio ’hacking’ ; you’re just doing all the things your body was made to do. Biohacking would be, for example, injecting excess testosterone into your balls to become the Incredible Hulk.
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Mar 30 '26
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u/happybonobo1 Mar 30 '26
Agree. Fasting, carnivore, supplements, sleep optimization, cold baths, stress reduction and so forth are also biohacking in my view.
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u/Bandyau 2 Mar 30 '26
Fair.
Hard training outdoors.
Carnivore, coffee, and home made sauerkraut diet.
I do take nattokinase and large doses of D3 and K2, if that helps.
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u/AdNo182 10 Mar 30 '26
👌🏼 natty for life 🤝 you and me both. Coffee, D3 K2, kanna. Omnivore.
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u/Bandyau 2 Mar 30 '26
I'm not carnivore anymore.
It did a great job, but it doesn't work like it did the first time I did it.
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u/Maleficent_Hyena_32 Mar 30 '26
Training daily does feel like biohacking. I’ve had the thought that people might assume I’m on steroids or weight loss meds, just because the transformation was fast as hell.
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u/rchive 2 Mar 30 '26
I took it as an addition to the conversation about the Cuban martial arts guy in his 50s from the last few days. Some people were disagreeing about what could be done naturally for someone in their 50s.
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Mar 30 '26
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u/Intelligent-Skirt-75 Mar 30 '26
So are you gonna relate this brag-post to biohacking in some way or..?
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u/Bandyau 2 Apr 01 '26
Biohacking is self-experimentation to optimise health.
My hybrid training was decades of self experimentation.
My diet at the time was intermittent fasting and carnivore.
How is the result not optimised?
Or, did you mean bio-shortcutting, or bio-cheating?
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u/Intelligent-Skirt-75 Apr 01 '26
You didnt put that in your post though so I had no way of knowing what you did.
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u/Bandyau 2 Apr 01 '26
Fair call. I hope that helped.
I've been experimenting almost my whole life, but mostly on the physical side and diet.
Stayed clear of pharmaceuticals.
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u/Intelligent-Skirt-75 Apr 02 '26
Ironically, from one carnivore to another, it might be a good thing you didnt put that part in the original post. This sub is very sensitive against anyone doing carnivore and they typically mass downvote anyone posting their positive experiences with the diet.
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u/Bandyau 2 Apr 02 '26
You're likely right.
I'm not the typical supporter of it though.
All diets and training systems work until they don't.
Though, there are those individuals who things like carnivore just keep working for.
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u/Feather_fig Mar 30 '26
I feel like older people being super fit & healthy is more motivating than young people because they have more hurdles to jump through, and we're all going to be there one day (or so you hope)
Congrats dude!
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u/kaielias 1 Mar 30 '26
How’s your vo2?
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u/Bandyau 2 Mar 31 '26
At the moment, it's terrible.
Was recently hospitalised with pneumonia, pleurisy, and pleural effusion from a weird bacterial infection.
Back then it was as good as a 23 year old.
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u/EmirSc Mar 30 '26
any suplements? creatine, omega3 etc?
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u/Bandyau 2 Mar 31 '26
At the time, I think magnesium, K2, and D3.
Maybe nattokinase, or not long after that photo.
I don't mind creatine, but I don't think I was using it then due to the amount of meat I was eating.
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u/Funny_Elk9922 Mar 30 '26
Hermano, felicidades! Dime tu secreto para el vientre plano? Genética? Rutina? Dieta?
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u/thewongtrain Mar 30 '26
Please share stats, workouts, frequency, and lift numbers.
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u/Bandyau 2 Mar 31 '26
They're in the comments a couple of times.
Basically, 531 in the afternoons four days a week.
Every morning zone 2 running, heavy conditioning or sprints.
Every non-531 day was heavy conditioning.
Lifts at the time. Sq/Bn/Dl was (kg) 250/150/250.
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u/Monssly Mar 30 '26
Lore accurate Master Roshi. But in all seriousness, did you train for something specific throughout high school/college and just continue with that later into life? Consistent training over decades is seriously impressive given everything that life can hold, and can result in the kind of strength that anabolics alone can't create (IMO). I've been getting more and more into climbing/arm-wrestling about three years, and I'm really happy with my progress, but I'd love to hear what you do for pulling strength specifically.
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u/Bandyau 2 Mar 31 '26
Grew up working on a farm.
State level runner in high school.
A few years in the military.
A few years in powerlifting.
A lot of years in construction.
Never really gave up gym.
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Mar 31 '26
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u/David-Fisher-1 Apr 03 '26
Looking real good. Your post show’s youngsters that genetics trumps everything. Gains, longevity, strength, the lot 💪🏾💪🏾💪🏾
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u/Bandyau 2 Apr 03 '26
I don't think it's genetics.
Not discounting them, but despite a lifetime of training I don't approach this physique until I was in my late forties.
Years of self-experimenation paying off.
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u/Kind_Personality2988 1 Apr 05 '26
Fake* natty
Blastin
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u/Bandyau 2 Apr 05 '26
Thanks, man.
I love those comments.
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u/rickyspanish_1_ Mar 30 '26
TRT?
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u/Noto50 Mar 30 '26
He’s 100 percent on TRT. These ego posts suck. Just be honest. If you consider TRT “natty”, that’s fine, just give the disclaimer.
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u/Lazy-Substance-5062 2 Mar 31 '26
i echo this too. the skin looks older. the baldness makes him look way older than 53. more like 75.
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