FabSwingers.com forum: Dad bod removal tips

By (user no longer on site) OP
over a year ago

So... I’ve moved away for work and I’ve currently got a bit of time on my hands...

I weigh about 81kg, which is probably at least 6kg more than I should.

Much of the softness is around my tummy...

Anyway, long story short. I’d like to get rid of the tummy and back fat/love handles, get close to a six pack and get a bit more muscular.

I’m currently skipping breakfast every few days... trying to eat better, which isn’t easy as I’m on a takeaway diet till get an apartment with a kitchen.

There’s a little gym in my hotel. Some running machines, a stepper, exercise bike, a leg press and some other bits and pieces that you pull and push. No squat rack or anything that enables those compound exercises though.

Ive never done the gym thing, so I’m not sure how to construct a series of gym sessions.

Any tips for a man who wants to feel sexy enough at a swingers club ...or the beach...to strip down to his tightie whities..?

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By *orkie321bWoman
over a year ago

Nottingham

Skipping breakfast really won't help you. Eating in the mornings is what kick starts your metabolism. One reason why i've always been overweight is because never eat breakfast and often only have one proper meal a day - the body goes into starvation mode.

You can target areas to build muscle but you can't target fat removal. When you lose body fat it goes from everywhere.

Crunches, sit ups etc will help muscle definition around the abs but to lose weight and body fat you need to watch your diet and do regular cardio sessions.

Exercise can only do so much if you are eating shite. I lost over 6 stone through exercise alone but didn't lose another ounce because of my poor diet.

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By (user no longer on site)
over a year ago

"Skipping breakfast really won't help you. Eating in the mornings is what kick starts your metabolism. One reason why i've always been overweight is because never eat breakfast and often only have one proper meal a day - the body goes into starvation mode.

You can target areas to build muscle but you can't target fat removal. When you lose body fat it goes from everywhere.

Crunches, sit ups etc will help muscle definition around the abs but to lose weight and body fat you need to watch your diet and do regular cardio sessions.

Exercise can only do so much if you are eating shite. I lost over 6 stone through exercise alone but didn't lose another ounce because of my poor diet."

I mean the breakfast thing is a myth. Making breakfast the most important meal of the day was a very good marketing scheme.

If you want to lose fat quickly then look up keto. Some people can and some people can't do it.

Otherwise you just need to eat less. Try downloading myfitnesspal and log what you eat. Take a week and eat normally and weigh yourself every morning before you eat. If you don't add on weight average your daily calories and take something like 500 off and you should lose weight.

As for putting on muscle since you said you haven't done much you'll adapt quickly. If you only have machines and dumbbells then you can still make a program using them. If you can let me know what you have I could probably knock something together that should keep you going for a while.

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By (user no longer on site) OP
over a year ago

I did the skipping breakfast thing, because that seemed to be what that fasting thing is about.... eat reasonably from 2pm - 8pm... I’m trying to do that around twice a week.

I’m hoping with just two meals and less snacking, my calorie intake should lower.

Also, with the gym, I’ll be going from doing not much, or irregular exercise to something more regular, which should burn more calories than I usually do.

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By (user no longer on site)
over a year ago

"I did the skipping breakfast thing, because that seemed to be what that fasting thing is about.... eat reasonably from 2pm - 8pm... I’m trying to do that around twice a week.

I’m hoping with just two meals and less snacking, my calorie intake should lower.

Also, with the gym, I’ll be going from doing not much, or irregular exercise to something more regular, which should burn more calories than I usually do. "

That's a good start. I think a good place to start with exercise is a bodyweight routine. Have a look online to find one. It's better than going to the gym mindlessly and without a plan.

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By (user no longer on site) OP
over a year ago

You can target areas to build muscle but you can't target fat removal. When you lose body fat it goes from everywhere.

Crunches, sit ups etc will help muscle definition around the abs but to lose weight and body fat you need to watch your diet and do regular cardio sessions.

Exercise can only do so much if you are eating shite. I lost over 6 stone through exercise alone but didn't lose another ounce because of my poor diet.

I mean the breakfast thing is a myth. Making breakfast the most important meal of the day was a very good marketing scheme.

If you want to lose fat quickly then look up keto. Some people can and some people can't do it.

Thank you. That would be uber appreciated! There’s a treadmill, bike, stepper, dumbbells that go up to around 25kg, adducter machine, abducter machine, lat pull down thing, leg press and that’s about it.

I’m here for about two weeks and then I should be moving to a compound. They’ve got one or two more things like a bench press, so I guess I can maybe use that to do deadlifts too, and theres that contraption where you pull some rope across your body....

Apologies for being rather ignorant!

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By (user no longer on site) OP
over a year ago

"I did the skipping breakfast thing, because that seemed to be what that fasting thing is about.... eat reasonably from 2pm - 8pm... I’m trying to do that around twice a week.

I’m hoping with just two meals and less snacking, my calorie intake should lower.

Also, with the gym, I’ll be going from doing not much, or irregular exercise to something more regular, which should burn more calories than I usually do.

That's a good start. I think a good place to start with exercise is a bodyweight routine. Have a look online to find one. It's better than going to the gym mindlessly and without a plan."

Very true!!

I’ve downloaded an app called You are your own gym which looks worth trying.

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By *hatYorkLadMan
over a year ago

York

Weight training is great for burning calories, especially as your body carries on burning them for a while after while it is recovering. Just make sure you push yourself when training, you'll get the most out of it if you push it to that failure rep

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By (user no longer on site)
over a year ago

"I did the skipping breakfast thing, because that seemed to be what that fasting thing is about.... eat reasonably from 2pm - 8pm... I’m trying to do that around twice a week.

I’m hoping with just two meals and less snacking, my calorie intake should lower.

Also, with the gym, I’ll be going from doing not much, or irregular exercise to something more regular, which should burn more calories than I usually do.

That's a good start. I think a good place to start with exercise is a bodyweight routine. Have a look online to find one. It's better than going to the gym mindlessly and without a plan.

Very true!!

I’ve downloaded an app called You are your own gym which looks worth trying. "

How often would you be looking to go??

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By (user no longer on site)
over a year ago

Don't have to do any crazy diets or work outs, just be consistent with clean eating and some cardio. Don't expect fast results (see good results after about 90 days).

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By (user no longer on site) OP
over a year ago

"Weight training is great for burning calories, especially as your body carries on burning them for a while after while it is recovering. Just make sure you push yourself when training, you'll get the most out of it if you push it to that failure rep

When I approach that failure rep, particularly on leg or shoulder exercises, I become wary I may perhaps injure myself

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By (user no longer on site) OP
over a year ago

"I did the skipping breakfast thing, because that seemed to be what that fasting thing is about.... eat reasonably from 2pm - 8pm... I’m trying to do that around twice a week.

I’m hoping with just two meals and less snacking, my calorie intake should lower.

Also, with the gym, I’ll be going from doing not much, or irregular exercise to something more regular, which should burn more calories than I usually do.

That's a good start. I think a good place to start with exercise is a bodyweight routine. Have a look online to find one. It's better than going to the gym mindlessly and without a plan.

Very true!!

I’ve downloaded an app called You are your own gym which looks worth trying.

How often would you be looking to go??"

While I’m at the hotel, I think I could go daily...even if it’s just to get in the treadmill for 20mins on the days I’m not going to lift any weights.

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By (user no longer on site)
over a year ago

Body weight is good way to start.

You can do various types of press ups / leg exercises etc.

Some pull ups and chin ups if that’s available are great exercises.

You could finish with press up to burpee to tuck jumps to finish your workout

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By *otBunsHunWoman
over a year ago

Yorkshire

"So... I’ve moved away for work and I’ve currently got a bit of time on my hands...

I weigh about 81kg, which is probably at least 6kg more than I should.

Much of the softness is around my tummy...

Anyway, long story short. I’d like to get rid of the tummy and back fat/love handles, get close to a six pack and get a bit more muscular.

I’m currently skipping breakfast every few days... trying to eat better, which isn’t easy as I’m on a takeaway diet till get an apartment with a kitchen.

Ive never done the gym thing, so I’m not sure how to construct a series of gym sessions.

Any tips for a man who wants to feel sexy enough at a swingers club ...or the beach...to strip down to his tightie whities..?"
eat less bad stuff...eat more good stuff...drink plenty of water and exercise more

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By (user no longer on site)
over a year ago

So you can try this every other day just swapping the days. This is just weights obviously look to do some cardio as well. Hopefully there's a Swiss ball at your gym (big bouncy ball)

Day 1:

Do these back to back (one set of exercise one then one set of exercise two)

Goblet squat or leg press 4 sets 8-15 reps.

Stiff leg deadlift with dumbbells 4 sets 8-15 reps.

-------

Press ups 4 sets as many reps as you can.

Single arm dumbbell row 4 sets 8-15 reps.

-------

Lateral raises 4 sets 8-15 reps

Bicep curls 4 sets 8-15 reps

Lat pulldowns 4 sets 8-15 reps

-------

Planck's 5 sets 1 minute holds

Russian Twist 5 sets 15 reps each side.

Day 2

Bulgarian split squat 4 sets 8-15 reps

Swiss ball hamstring curls 4 sets 8-15 reps

This exercise is where you get a Swiss ball and lie on your back with your feet on top of the ball. Then squeeze your glutes so that the only points of contact are your upper back with the floor and your feet on the ball. Then bend your knees and bring your feet towards your bum. Then extend your legs. That's one rep.

------

Seated overhead Dumbbell press 4 sets 8-15 reps

Pull ups/chin ups 4 sets as many as you can.

------

Flat Dumbbell press 4 sets 8-15 reps

Chest supported row 4 sets 8-15 reps

------

Hanging knees to chest 4 sets as many as you can do.

Side plank 4 sets 1 minute hold each side.

If you want to blast some cardio at the end I'd recommend tabata.

20 seconds of work

10 seconds of rest

8 reps

Choose Burpees, jump lunges, on a bike or rowing just off the top of my head. You work hard for the 20 seconds. If done right it's a killer.

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By (user no longer on site)
over a year ago

No need to go to extremes, lift weights seriously, eat well just watch the sugar intake, learn to listen to body re hunger and things should start falling into place, accept it will take time

Good luck mate

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By (user no longer on site)
over a year ago

5 mins running ( run fast as you can), straight after, do side plank for 2 mins each side * 3 reps and then comes the diet, go vegetarian for 3 days a week and skip your usual lunch time, rather have a late meal at the afternoon say 2 or 3 PM during your veg days...

It is working for me, so far lost 2 1/2 inches around my hip since I started 2 months ago, takes a while but you are not putting you health in risk by doing this, give a try and let us know.

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By *oxy_minxWoman
over a year ago

Scotland - Aberdeen

Has anyone tried the 'fat freezing' treatment?

In just the last year I have started developing the dreaded middle age spread and the start of a pot belly which I hate!

My problem is I don't need to lose weight as I am actually under 8 stone but not sure what the best thing would be for me

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By *gnitemybodyWoman
over a year ago

Onestepoutofthedoor

"Has anyone tried the 'fat freezing' treatment?

In just the last year I have started developing the dreaded middle age spread and the start of a pot belly which I hate!

My problem is I don't need to lose weight as I am actually under 8 stone but not sure what the best thing would be for me

I'm exactly the same although I'm 8 stone. I've got my backside back to the gym now so that helps. I also started to do videos from Utube on my tv,ab work for beginners I found a pretty gentle one to do which is good. Some of them are still hard even though it says for beginners.

I don't think I'll ever get rid of my middle aged spread,but I'm trying to eat better and exercise more. Let's see how long I keep it up for.

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By *oxy_minxWoman
over a year ago

Scotland - Aberdeen

"Has anyone tried the 'fat freezing' treatment?

In just the last year I have started developing the dreaded middle age spread and the start of a pot belly which I hate!

My problem is I don't need to lose weight as I am actually under 8 stone but not sure what the best thing would be for me

I don't think I'll ever get rid of my middle aged spread,but I'm trying to eat better and exercise more. Let's see how long I keep it up for."

Interesting! Maybe a bit of exercise will help

I used to rely on sex for that, but as I haven't had any for 16 months, that hasn't helped

I do have an actual date tomorrow, so that may be promising

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By (user no longer on site)
over a year ago

If all the suggestions don't work.. come find me ! I love a dad bod !

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By *lem-H-FandangoMan
over a year ago

salisbury

I used to weigh 80kg. I stopped taking a sandwich to work, now i weigh 75kg.

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By *gnitemybodyWoman
over a year ago

Onestepoutofthedoor

"Has anyone tried the 'fat freezing' treatment?

In just the last year I have started developing the dreaded middle age spread and the start of a pot belly which I hate!

My problem is I don't need to lose weight as I am actually under 8 stone but not sure what the best thing would be for me

I don't think I'll ever get rid of my middle aged spread,but I'm trying to eat better and exercise more. Let's see how long I keep it up for.

Interesting! Maybe a bit of exercise will help

I used to rely on sex for that, but as I haven't had any for 16 months, that hasn't helped

I do have an actual date tomorrow, so that may be promising

I'll keep my fingers crossed you like what you see,my last one didn't quite go to plan hopefully yours goes a damn sight better.

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By *ister-mischiefMan
over a year ago

Trafford

I stopped having biscuits so often that's my limit , some ladies love a dad bod

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By (user no longer on site) OP
over a year ago

"I stopped having biscuits so often that's my limit , some ladies love a dad bod

They love the assured person behind the bod methinks....

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By (user no longer on site) OP
over a year ago

"If all the suggestions don't work.. come find me ! I love a dad bod ! "

The guys giving them seem to be in pretty decent shape.

Love is a strong emotion... what is it about a slightly podgy tummy that you like..?

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By (user no longer on site) OP
over a year ago

"If all the suggestions don't work.. come find me ! I love a dad bod !

The guys giving them seem to be in pretty decent shape.

Love is a strong emotion... what is it about a slightly podgy tummy that you like..?"

I have been told that my cuddles are rather nice ...is that it..?

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By (user no longer on site) OP
over a year ago

"So you can try this every other day just swapping the days. This is just weights obviously look to do some cardio as well. Hopefully there's a Swiss ball at your gym (big bouncy ball)

Day 1:

Do these back to back (one set of exercise one then one set of exercise two)

Goblet squat or leg press 4 sets 8-15 reps.

Stiff leg deadlift with dumbbells 4 sets 8-15 reps.

-------

Press ups 4 sets as many reps as you can.

Single arm dumbbell row 4 sets 8-15 reps.

-------

Lateral raises 4 sets 8-15 reps

Bicep curls 4 sets 8-15 reps

Lat pulldowns 4 sets 8-15 reps

-------

Planck's 5 sets 1 minute holds

Russian Twist 5 sets 15 reps each side.

Day 2

Bulgarian split squat 4 sets 8-15 reps

Swiss ball hamstring curls 4 sets 8-15 reps

------

Seated overhead Dumbbell press 4 sets 8-15 reps

Pull ups/chin ups 4 sets as many as you can.

------

Flat Dumbbell press 4 sets 8-15 reps

Chest supported row 4 sets 8-15 reps

------

Hanging knees to chest 4 sets as many as you can do.

Side plank 4 sets 1 minute hold each side.

If you want to blast some cardio at the end I'd recommend tabata.

20 seconds of work

10 seconds of rest

8 reps

Choose Burpees, jump lunges, on a bike or rowing just off the top of my head. You work hard for the 20 seconds. If done right it's a killer.

Gonna google some of this..!

Thanks dude!

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By (user no longer on site)
over a year ago

Women love dad bods why go thru the pain and suffering

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By (user no longer on site) OP
over a year ago

"Women love dad bods why go thru the pain and suffering"

In particular there’s this part, just under my tummy which looks like small a c-section scar..... that needs to go....even if it gets me more girls than Ric Flair in the 80s...it has to go.

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By (user no longer on site)
over a year ago

I'd be so fucking happy with 81kg.

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By (user no longer on site) OP
over a year ago

Plus, losing fat will make my dick look bigger according to google. Then my dick can take a selfie with a sky remote!

And women love sky remotes more than dad bods.

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By (user no longer on site) OP
over a year ago

"I'd be so fucking happy with 81kg."

If that’s genuinely true...then you can do it.

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By (user no longer on site)
over a year ago

"So... I’ve moved away for work and I’ve currently got a bit of time on my hands...

I weigh about 81kg, which is probably at least 6kg more than I should.

Much of the softness is around my tummy...

Anyway, long story short. I’d like to get rid of the tummy and back fat/love handles, get close to a six pack and get a bit more muscular.

I’m currently skipping breakfast every few days... trying to eat better, which isn’t easy as I’m on a takeaway diet till get an apartment with a kitchen.

Ive never done the gym thing, so I’m not sure how to construct a series of gym sessions.

Any tips for a man who wants to feel sexy enough at a swingers club ...or the beach...to strip down to his tightie whities..?"

Skipping breakfast is a great task. It will help you even though people say it doesn't. Look into intermittent fasting and all of its benefits.

Kinobody is amazing, look at his stuff on the net. I discovered him a few months ago and I've made progress every week since. It's an attractive lifestyle too, eating big meals and fun workouts that focus on getting a V-shape body like in the movies.

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By (user no longer on site)
over a year ago

"If all the suggestions don't work.. come find me ! I love a dad bod ! "

You really don't though

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By (user no longer on site)
over a year ago

"Women love dad bods why go thru the pain and suffering"

Women like guys with dad bods because it reminds them how much better they are than the guy and it comforts their insecurity

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By (user no longer on site) OP
over a year ago

"So... I’ve moved away for work and I’ve currently got a bit of time on my hands...

I weigh about 81kg, which is probably at least 6kg more than I should.

Much of the softness is around my tummy...

Anyway, long story short. I’d like to get rid of the tummy and back fat/love handles, get close to a six pack and get a bit more muscular.

I’m currently skipping breakfast every few days... trying to eat better, which isn’t easy as I’m on a takeaway diet till get an apartment with a kitchen.

Ive never done the gym thing, so I’m not sure how to construct a series of gym sessions.

Any tips for a man who wants to feel sexy enough at a swingers club ...or the beach...to strip down to his tightie whities..?

Skipping breakfast is a great task. It will help you even though people say it doesn't. Look into intermittent fasting and all of its benefits.

will google him up!

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By *rightonsteveMan
over a year ago

Brighton - even Hove!

Do those electronic waist things work? Slender tone ?

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By *gnitemybodyWoman
over a year ago

Onestepoutofthedoor

"Women love dad bods why go thru the pain and suffering

Women like guys with dad bods because it reminds them how much better they are than the guy and it comforts their insecurity

That's a weird thing to say. I prefer an athletic body myself.

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By (user no longer on site)
over a year ago

"Women love dad bods why go thru the pain and suffering

Women like guys with dad bods because it reminds them how much better they are than the guy and it comforts their insecurity

That's a weird thing to say. I prefer an athletic body myself."

Replying to me or the person who said women like dad bods?

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By *gnitemybodyWoman
over a year ago

Onestepoutofthedoor

"Women love dad bods why go thru the pain and suffering

Women like guys with dad bods because it reminds them how much better they are than the guy and it comforts their insecurity

That's a weird thing to say. I prefer an athletic body myself.

Replying to me or the person who said women like dad bods?"

You.

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By (user no longer on site) OP
over a year ago

"Women love dad bods why go thru the pain and suffering

Women like guys with dad bods because it reminds them how much better they are than the guy and it comforts their insecurity

That's a weird thing to say. I prefer an athletic body myself."

Me too

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By *gnitemybodyWoman
over a year ago

Onestepoutofthedoor

[Removed by poster at 03/08/18 22:04:14]

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By *gnitemybodyWoman
over a year ago

Onestepoutofthedoor

"Women love dad bods why go thru the pain and suffering

Women like guys with dad bods because it reminds them how much better they are than the guy and it comforts their insecurity

That's a weird thing to say. I prefer an athletic body myself.

Replying to me or the person who said women like dad bods?

You.

Why do you think she was being truthful though? "

*wasnt

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By (user no longer on site)
over a year ago

"Women love dad bods why go thru the pain and suffering

Women like guys with dad bods because it reminds them how much better they are than the guy and it comforts their insecurity

That's a weird thing to say. I prefer an athletic body myself.

Replying to me or the person who said women like dad bods?

You.

Why do you think she was being truthful though?

*wasnt"

Well if you read what I typed in the first reply you'd know

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By *imiUKMan
over a year ago

Hereford

Diet and excercise.

It doesn't matter how you square it away, you need to be running at a caloric deficit. Keto is good, you'll lose a lot of water weight and look cut, but it's not for everyone (or indeed, me). Do some form of resistance training to preserve muscle mass and you are away.

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By *imiUKMan
over a year ago

Hereford

"Women love dad bods why go thru the pain and suffering"

Because it has little to do with "what women love" and much to do with how you want to be.

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By *gnitemybodyWoman
over a year ago

Onestepoutofthedoor

"Women love dad bods why go thru the pain and suffering

Women like guys with dad bods because it reminds them how much better they are than the guy and it comforts their insecurity

That's a weird thing to say. I prefer an athletic body myself.

Replying to me or the person who said women like dad bods?

You.

Why do you think she was being truthful though?

*wasnt

Well if you read what I typed in the first reply you'd know"

Clear. As. Mud. Thanks.

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By (user no longer on site) OP
over a year ago

"Women love dad bods why go thru the pain and suffering

Because it has little to do with "what women love" and much to do with how you want to be. "

Yup.

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By (user no longer on site)
over a year ago

"Women love dad bods why go thru the pain and suffering

Women like guys with dad bods because it reminds them how much better they are than the guy and it comforts their insecurity

I'm fat. I don't think the percentage of body fat I carry makes me better or worse than anyone. So no,someone else's body doesn't make me feel better or worse about my own. I don't have insecurities either. I assume if he's fucking me then he's physically attracted to me.

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By (user no longer on site)
over a year ago

"If all the suggestions don't work.. come find me ! I love a dad bod !

The guys giving them seem to be in pretty decent shape.

Love is a strong emotion... what is it about a slightly podgy tummy that you like..?"

I like the heftyness (I think that's a word) of their tummy smacking into my arse during doggy style. I also like laying on my front and having a fairly heavy guy lie on top of me with his full body weight.

I think the cuddles are better as well..

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By (user no longer on site) OP
over a year ago

"If all the suggestions don't work.. come find me ! I love a dad bod !

The guys giving them seem to be in pretty decent shape.

Love is a strong emotion... what is it about a slightly podgy tummy that you like..?

I think the cuddles are better as well.."

Think you’re right about the he cuddles... I like you’re reasoning x

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