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Started By
Message
Trying to get back into shape
Posted on 8/23/17 at 12:27 pm
Posted on 8/23/17 at 12:27 pm
To some this may be boring and I won't be offended if you don't read. I'm in my early 40's and used to train a lot in my 20-30's, but just lost the desire to bulk up and stay in good shape. I have good genetics and right now I'm 6'2", 185lbs, and prob 9% body fat. I try to eat pretty good and stay active, but the gym needs to be fun again when I used to enjoy gains. I'm weak as shite and need to tighten up again. I used to workout at least an hour and half a day, but when I go in now I usually train for 45 min and head out. I might workout 1 day a week which is sad and I have a year long gym membership.
My old workouts would be something like
Mon- Back and bi's
Tuesday- Legs
Wed- chest and tris-
thurs-off
Fri- shoulders
Off Sat
Repeat over on sunday.
I would supplement with whey protein, aminos, and sometimes creatine.
Any advice, pre-workout supplements, shorter workouts around an hour, diet to gain, but stay lean. FYI I have a high metabolism and am on my feet all day at work. I know as men reach their 40's their T levels start to drop so I'm wondering if that has anything to do with it.
My old workouts would be something like
Mon- Back and bi's
Tuesday- Legs
Wed- chest and tris-
thurs-off
Fri- shoulders
Off Sat
Repeat over on sunday.
I would supplement with whey protein, aminos, and sometimes creatine.
Any advice, pre-workout supplements, shorter workouts around an hour, diet to gain, but stay lean. FYI I have a high metabolism and am on my feet all day at work. I know as men reach their 40's their T levels start to drop so I'm wondering if that has anything to do with it.
4
Posted on 8/23/17 at 12:55 pm to lsuson
Be my guinea pig for HFP training lol
Posted on 8/23/17 at 3:50 pm to lsuson
quote:
Mon- Back and bi's
Interesting. I thought Monday was universal chest day.
Posted on 8/23/17 at 4:09 pm to MWP
chest day is Monday. Fact.
Posted on 8/23/17 at 8:32 pm to lsuson
If you're really at 9% bf you're ahead of 90% of the posters on this board aesthetics wise. Where did you get that number from?
Posted on 8/23/17 at 9:05 pm to Adam4848
I was recently tested in a tub. Not a skin fold pinch test which is less accurate. I'm in the medical field so I have resources available. I just need to figure out if I need a trainer that will push me, partner, different supplements, etc
Posted on 8/23/17 at 9:20 pm to lsuson
"Hey guys I'm a out of shape guy.. I only have a 6 pack and can only bench 225 18 times. Seeking advice on how to tone up."
This post was edited on 8/23/17 at 9:22 pm
Posted on 8/23/17 at 9:38 pm to lsuson
quote:
I was recently tested in a tub. Not a skin fold pinch test which is less accurate.
Since you are in the medical field, I'm assuming you know that they are all inaccurate. Pinch test is adequate when done consistently and using an average.
Dexa scans are even proved to be inaccurate at times.
Posted on 8/24/17 at 1:58 am to lsuson
quote:
Mon- Back and bi's
Tuesday- Legs
Wed- chest and tris-
thurs-off
Fri- shoulders
Off Sat
Repeat over on sunday.
This workout looks fine but its not optimal. I would suggest you look at this thread and pick a program that appeals to you. I would suggest the greyskull program as its extremely adaptable and will the PRs will make training fun again. Also it fits the schedule you are looking for.
quote:
I would supplement with whey protein, aminos, and sometimes creatine.
Any advice, pre-workout supplements,
for protein I suggest the team skip blend from true nutrition for any meal replacement shakes and whey isolate for pre/post workout.
Creatine- just get creatine mono
aminos- try and get a 6:1:1 blend
none of these are needed though, but can help.
as far as pre workout, if oyu are looking for stimulant based, I suggest ultimate orange or mesomorph. If you are looking for non stimulant based, I suggest hemavol.
quote:
diet to gain, but stay lean. FYI I have a high metabolism and am on my feet all day at work.
You are going to have to figure out your TDEE. This site would get you close. I would suggest setting the protein at 2x lbs of lean mass, so for you about 340g per day. Might seem like a lot but 45% of excess protein calories is used to build muscle, where as only 5% of excess calories of fats and carbs are used to build muscle.
On lifting days, the majority of the rest of your calories should come from startchy carbs that are eaten aroudn the workout so with 1-2 hours before and withing 2 hours post workout.
On non workout days, cut the carbs and only eat protein/veggie meals with a lot more fat in the diet.
quote:Go get it tested. But if they are low, don't go willy nilly into a decision. Realize that it is for the rest of your life and you will more than likely will not be able to have kids once you are on for a while without coming off and going on an extened fertility treatment program. But if they are legit low, you have researched everything and are done having kids, then by all means do not suffer with low T.
I know as men reach their 40's their T levels start to drop so I'm wondering if that has anything to do with it.
Posted on 8/24/17 at 8:19 pm to lsu777
Thanks a lot. Appreciate the input lsu777
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