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Message
Questions for the board re 48 yr old getting back under the bar
Posted on 7/24/19 at 10:36 pm
Posted on 7/24/19 at 10:36 pm
Hello all. Impressive bunch of lifters here and I need advice.
I turn 48 on Sat. 6’5, 235 and am a month in on lifting again (after a 25 year off period). After years of monkeying around with body weight stuff, running, low carb diets, etc. I decided to go back to lifting as I’m in the stretch and was feeling weak. Also, I’ve felt a noticable lag in my energy level over the last year and needed to kick start my system.
I’m mostly following the SS program at this point but am not wed to it. I just really liked the simplicity and getting back into compound lifts. The premise made a lot of sense and seemed like a good base to begin with. Plus I like the squat heavy program as my lower body has become weak. I’ll push it until I can’t and then mix it up as needed. I’m focused on form and have been feeling stronger every day.
My goal is to get to a strong 210...but don’t know if I can do this with a consistent program or do I need to cycle between calorie excess and deficit to eventually get there?
Question: one concern i have is volume as I don’t recover like I used to, but want to do something on my off days to keep the dream alive. Any suggestions for off day work that won’t impair my lifting? Do I need to worry about it or just run, bike, etc? Or at this phase should I just do my work in the gym and just try to remain active the rest of the time?
Also - any suggestions on calorie intake as I’d obviously not like to get any fatter, but don’t want to waste the work I’m doing in the gym. Is the one gram of protein per lb of body weight meant to include my full 235 or my lean mass...which is obviously lower?
I know there’s a ton on this board about these topics but didn’t know how it would apply to an older guy just getting back in. There are some smart people here and I’d love your input.
Also just wanted to check in as I’m planning on doing this for the long haul. Any guidance would be humbly appreciated. TIA!
I turn 48 on Sat. 6’5, 235 and am a month in on lifting again (after a 25 year off period). After years of monkeying around with body weight stuff, running, low carb diets, etc. I decided to go back to lifting as I’m in the stretch and was feeling weak. Also, I’ve felt a noticable lag in my energy level over the last year and needed to kick start my system.
I’m mostly following the SS program at this point but am not wed to it. I just really liked the simplicity and getting back into compound lifts. The premise made a lot of sense and seemed like a good base to begin with. Plus I like the squat heavy program as my lower body has become weak. I’ll push it until I can’t and then mix it up as needed. I’m focused on form and have been feeling stronger every day.
My goal is to get to a strong 210...but don’t know if I can do this with a consistent program or do I need to cycle between calorie excess and deficit to eventually get there?
Question: one concern i have is volume as I don’t recover like I used to, but want to do something on my off days to keep the dream alive. Any suggestions for off day work that won’t impair my lifting? Do I need to worry about it or just run, bike, etc? Or at this phase should I just do my work in the gym and just try to remain active the rest of the time?
Also - any suggestions on calorie intake as I’d obviously not like to get any fatter, but don’t want to waste the work I’m doing in the gym. Is the one gram of protein per lb of body weight meant to include my full 235 or my lean mass...which is obviously lower?
I know there’s a ton on this board about these topics but didn’t know how it would apply to an older guy just getting back in. There are some smart people here and I’d love your input.
Also just wanted to check in as I’m planning on doing this for the long haul. Any guidance would be humbly appreciated. TIA!
This post was edited on 7/24/19 at 11:14 pm
2
Posted on 7/24/19 at 10:44 pm to SquatchDawg
Paging lsu777.
Posted on 7/24/19 at 10:47 pm to DeafJam73
And yes....I know I should be sleeping now.
Baby steps....
Baby steps....
Posted on 7/24/19 at 10:47 pm to SquatchDawg
SS is a good program. I personally like Candito Linear, and Greyskull linear is on here, but SS is a legit program and appropriate for your situation. Appropriate for your situation is the most crucial part.
For recovery, I personally skew towards low impact stuff as I age. Swimming, biking and hiking all fit that bill. Even just a short walk is good active recovery.
Active recovery is great, it's when the intensity builds and it becomes another workout that you have to treat it as such. I'd play with it to see how it works for you. There's value in just having fun outdoors, and if you are hitting your progressive overload lifting goals, why not?
Protein wise, both can work. .75 to 1 g per pound is ok, so using the lower number won't impair gains. Just don't sub in bad food if you go low on protein. Limiting overall calories is a big start. Protein for a goal weight is ok, just don't eat snickers to fill extra calories you lose with less protein.
Good luck. Always great to see people working towards positive changes.
For recovery, I personally skew towards low impact stuff as I age. Swimming, biking and hiking all fit that bill. Even just a short walk is good active recovery.
Active recovery is great, it's when the intensity builds and it becomes another workout that you have to treat it as such. I'd play with it to see how it works for you. There's value in just having fun outdoors, and if you are hitting your progressive overload lifting goals, why not?
Protein wise, both can work. .75 to 1 g per pound is ok, so using the lower number won't impair gains. Just don't sub in bad food if you go low on protein. Limiting overall calories is a big start. Protein for a goal weight is ok, just don't eat snickers to fill extra calories you lose with less protein.
Good luck. Always great to see people working towards positive changes.
Posted on 7/24/19 at 10:54 pm to Rep520
I had never heard of the Greyskull program until I read the primer and really liked it. Especially the pushing the last set to failure and moving to an alternative when you hit a wall...which I’m quickly nearing. I was think of doing that anyway so it was good to read I’m thinking in the right direction.
The homework though would wring me out at this point. I’m good and sore 2 days after presses and pulls so I don’t know that throwing in a bunch of side work on top of that would be a good idea at this stage. I’m hoping my body will acclimate but I’m not there yet.
The homework though would wring me out at this point. I’m good and sore 2 days after presses and pulls so I don’t know that throwing in a bunch of side work on top of that would be a good idea at this stage. I’m hoping my body will acclimate but I’m not there yet.
Posted on 7/25/19 at 7:10 am to SquatchDawg
Your body will eventually acclimate even at 48.
SS is so squat heavy that I feel like it would be tough at your age to truly run the program.
Greyskull is fast, simple, and streamlined. It works and you don't feel like you're having to spend a whole lot of time pushing through tons of exercises to see results.
SS is so squat heavy that I feel like it would be tough at your age to truly run the program.
Greyskull is fast, simple, and streamlined. It works and you don't feel like you're having to spend a whole lot of time pushing through tons of exercises to see results.
Posted on 7/25/19 at 9:32 am to StringedInstruments
Right now I’m managing the squats but I’m not sticking firmly to the progression. I don’t bump the weight until I feel comfortable with current weight - which so far has worked and only usually resulted in a one session delay. Part of this too is getting used to the form and depth so I’m doing it right.
I’m looking at this as a marathon vs a sprint.
I’m looking at this as a marathon vs a sprint.
Posted on 7/25/19 at 10:10 am to SquatchDawg
On squatting, I wouldn't cut them, but I would be good about prehab.
Good warmups help me a lot. Icing knees and mobility work have also helped me a lot with them.
Good warmups help me a lot. Icing knees and mobility work have also helped me a lot with them.
Posted on 7/25/19 at 10:45 am to SquatchDawg
quote:
I’m looking at this as a marathon vs a sprint.
This is the right approach at any age, but especially for us over 40 year olds. Many great threads on this site with workout plans, if what you are doing works keep doing it.
My tips....listen to your body, if something isn't feeling right address it right away...hopefully get enough sleep....focus on mobility and stretching even on your non-lifting days....don't over do the volume, especially on accessory exercises, you will get the most benefit from nailing your big lifts...its ok to occasionally have workouts where you knock out the big stuff and shut it down, again listen to your body.
Posted on 7/25/19 at 11:02 am to Rep520
First off, congrats on taking a step to improve the rest of your life. At your age it is extremely important to get stronger and maintain that strength into your twilight years and as long as possible. Studies have shown over and over again that seniors benefit more than any other age group from gaining or maintaining strength.
Ok like rep said, just stick with SS for now, but you need to be focusing on recovery and that includes sleep. You need to work on that and get to 7 hours a night preferably 8, every night. It is extremely important for fatloss, strength and hypertrophy. Studies have shown over and over again sleep is one of the most important factors in fat loss.
So training plan, stick to SS, but once you start stalling after one reset, move on to greyskull. You are much too old to be grinding through weeks of a strict LP like SS. I do recommend greyskull in your situation mainly due to a little lower frequency and volume. I am really high on the barbell medicine templates but not for someone your age.
Ride the greyskull train for a while, prolly a year or so. At your age it's going to catch up to you. Stay away from the homework except possibly chins.
You need to start mobility work though as part of the warm up. I would highly suggest Joe Defrancos agile 8 and limber 11. Also shoulder dislocates with a band or broomstick daily.
On non workout days, you walk. Enjoy the outdoors. Walk the dog or bike to the store. Get out and enjoy it.
After you stall or start feeling beat up on greyskull I suggest moving on to 531 as your lifer program. It will provide everything you need to maintain and continue to improve your strength and fitness even into your 60s & 70s.
Take it easy with overall volume, take it easy on the progressions, focus on healthy joints through mobility work.
Here is a LINK with all of the information on 531. Learn it, live it, love it.
As far as your goals, without knowing stats I can't really layout a diet. But in general keep it simple unless you are wanting to count macros or go the route of something like keto or intermittent fasting. Timing not really gonna matter in your case for now.
Couple rules on a simple diet:
1) carbs can only be eaten after lifting on lift days or with the first meal on rest days.
2) no electronics during meals, focus on visiting with family or reflection of the day. Distracted eating is a big reason people overeat studies show. Sit down and eat each meal.
3) after each bite out your fork down, wipe your mouth and take a sip of water. Chew each bite a minimum of 20s. This allows you to fully digest food and eat slower which allows your body to signal the brain you are full.
4) Have a 40g protein shake 10-15 minutes before each meal and only eat until you are full.
5) take a 10 to 15 minute walk before each meal.
For your meals- KISS
3 times a day have to palms full of protein
Fist full of veggies
Piece of fruit
1 time a day have a fist full or two of sometime of carbs like potatoes or rice.
40g+ protein shake after your lifting sessions.
The above rules will set you up for success and can be followed for the next 3-6 months to get you closer to your goals. At that point or when. You stall, you will have to get more strict and start counting macros/calories.
Ok like rep said, just stick with SS for now, but you need to be focusing on recovery and that includes sleep. You need to work on that and get to 7 hours a night preferably 8, every night. It is extremely important for fatloss, strength and hypertrophy. Studies have shown over and over again sleep is one of the most important factors in fat loss.
So training plan, stick to SS, but once you start stalling after one reset, move on to greyskull. You are much too old to be grinding through weeks of a strict LP like SS. I do recommend greyskull in your situation mainly due to a little lower frequency and volume. I am really high on the barbell medicine templates but not for someone your age.
Ride the greyskull train for a while, prolly a year or so. At your age it's going to catch up to you. Stay away from the homework except possibly chins.
You need to start mobility work though as part of the warm up. I would highly suggest Joe Defrancos agile 8 and limber 11. Also shoulder dislocates with a band or broomstick daily.
On non workout days, you walk. Enjoy the outdoors. Walk the dog or bike to the store. Get out and enjoy it.
After you stall or start feeling beat up on greyskull I suggest moving on to 531 as your lifer program. It will provide everything you need to maintain and continue to improve your strength and fitness even into your 60s & 70s.
Take it easy with overall volume, take it easy on the progressions, focus on healthy joints through mobility work.
Here is a LINK with all of the information on 531. Learn it, live it, love it.
As far as your goals, without knowing stats I can't really layout a diet. But in general keep it simple unless you are wanting to count macros or go the route of something like keto or intermittent fasting. Timing not really gonna matter in your case for now.
Couple rules on a simple diet:
1) carbs can only be eaten after lifting on lift days or with the first meal on rest days.
2) no electronics during meals, focus on visiting with family or reflection of the day. Distracted eating is a big reason people overeat studies show. Sit down and eat each meal.
3) after each bite out your fork down, wipe your mouth and take a sip of water. Chew each bite a minimum of 20s. This allows you to fully digest food and eat slower which allows your body to signal the brain you are full.
4) Have a 40g protein shake 10-15 minutes before each meal and only eat until you are full.
5) take a 10 to 15 minute walk before each meal.
For your meals- KISS
3 times a day have to palms full of protein
Fist full of veggies
Piece of fruit
1 time a day have a fist full or two of sometime of carbs like potatoes or rice.
40g+ protein shake after your lifting sessions.
The above rules will set you up for success and can be followed for the next 3-6 months to get you closer to your goals. At that point or when. You stall, you will have to get more strict and start counting macros/calories.
Posted on 7/25/19 at 11:31 am to lsu777
Regarding a simplified diet:
This is about as simple as it gets.
This is about as simple as it gets.
Posted on 7/25/19 at 11:57 am to Hulkklogan
Yep, man I really want to take the precision nutrition certification next year.
Posted on 7/25/19 at 12:45 pm to lsu777
That’s great info! Thanks for your time and effort in putting that together.
Posted on 7/25/19 at 12:58 pm to lsu777
Wow, this is my first time visiting this board and there is a lot of great information here!!
Posted on 7/25/19 at 5:43 pm to lsu777
I am considering it. I just have no good reason to other than to say I have it.
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