Sad State of Over 40

Training Over 35 Lifter
1

I’m turning 41 this March and I’m feeling every bit my age. Facially I don’t look over 40, mainly due to my baby face.

But taking a look in the mirror yesterday and seeing: decreased muscle mass, signs of saggy skin and my biggest “little” marsupial pouch of a belly made me a bit down. I still lift regularly and am trying to run more to cut down bodyfat.

Can’t seem to get my physique to a certain level that I was accustomed to. Strength is good but muscle size and that “pump” seem to be lacking. Not sure if I need a break from weights or there’s something I need to change in my routines. Any feedback is appreciated.

M

2

Diet and cutting back or elimination of drinking will help.

Smoking hurts blood circulation, which can affect erections, I’d also assume “pump” too.

Body has an amazing ability to recover. So I don’t doubt that you can clean it up.

3

[quote]djrobins wrote:
Diet and cutting back or elimination of drinking will help.

Smoking hurts blood circulation, which can affect erections, I’d also assume “pump” too.

Body has an amazing ability to recover. So I don’t doubt that you can clean it up.[/quote]

Those are great suggestions. But I don’t drink (at all) and don’t smoke. Diet is probably one area I can improve. I cheat a bit each day. Cheating may be a few cookies, slice of cake or in the form of a scone with coffee for breakfast.

4

First if you can’t find the problem start eliminating. Get your blood checked. Change up your workouts. It’s never to late, sometimes you just need to refocus and give it a huge push forward.

5

Post your routine and your diet. How much sleep on average, etc.

6

Lately, I have had some success losing the abdominal fat.

No secret just cut down on food and pick up activity. A scone here a bagel there- pretty soon it’s serious calories.
Go ahead and eat clean around work outs,other wise lean food and a lean body.
And remember you need intervals not light jogging.
Good luck

7

[quote]bxboy68 wrote:
I’m turning 41 this March and I’m feeling every bit my age. Facially I don’t look over 40, mainly due to my baby face.

But taking a look in the mirror yesterday and seeing: decreased muscle mass, signs of saggy skin and my biggest “little” marsupial pouch of a belly made me a bit down. I still lift regularly and am trying to run more to cut down bodyfat.

Can’t seem to get my physique to a certain level that I was accustomed to. Strength is good but muscle size and that “pump” seem to be lacking. Not sure if I need a break from weights or there’s something I need to change in my routines. Any feedback is appreciated.

M[/quote]

I highly recommend the Warrior Diet by Ori Hofmeckler. There is a free pdf book of this in the Alpha Cell concerning the diet.

You sound like modern western civilisation type eating is poisoning you. The Warrior Diet is based on how Roman soldiers (and Greek soldiers) ate, to keep themselves fit. Only slaves ate during the day. Citizens only ate at night.

You should also consider HRT. Get in touch with an anti-aging lab (I use www.renewman.com and they are excellent). Don’t go to any gp, endo, urologist as they are simply a waste.

Good luck!

8

One thing, is I’m a fan of having pleasures in your life and treating yourself.

But alcohol. Is counterproductive to getting to where your trying to go.

I guess if you do one drink day, or limit to one drink day a week.

Alchol has a nasty affect on me, at least. In that it seems to reverse weight loss, its mostly water holding. Its just under the skin in the subcutaneous fat.

When I get lean enough I can see the difference.

IE: worked out, sweated and that layer is thinner.

Then drink a couple of drinks, 4 hours later or so that subcutaneous layer is instantly and noticeably thicker…

9

[quote]djrobins wrote:
One thing, is I’m a fan of having pleasures in your life and treating yourself.

But alcohol. Is counterproductive to getting to where your trying to go.

I guess if you do one drink day, or limit to one drink a day…

Alchol has a nasty affect on me, at least. In that it seems to reverse weight loss, its mostly water holding. Its just under the skin in the subcutaneous fat.

When I get lean enough I can see the difference.

IE: worked out, sweated and that layer is thinner.

Then drink a couple of drinks, 4 hours later or so that subcutaneous layer is instantly and noticeably thicker…

[/quote]

This is absolutely true for me as well. I’ve sometimes wondered if the alcohol interferes with my liver’s ability to clear E2. Sometimes, if I drink too much, this effect is masked by dehydration the next morning. I hate drinking anything more than 1 glass of wine. New year’s resolution in the offing…

10

Make a major change to your workout. If you have been bodybuilding, do an 8 week powerlifting program. if you’ve been powerlifting, stop doing the main lifts and concentrate on the conjugates (monster rack pulls instead of deads, good mornings instead of squats, floor press instead of bench) and go heavy on the accessories. Or do one of Waterbury’s full body workouts. Or one of Dan John’s “one lift a day”. Make a 180 degree change and keep it 4-8 weeks. let us know what happens.

Other: keep a food log. How many grams of protein do you get? if you’re not close to 1g/lb of bodyweight, you need more. Of all the nutritional things, lack of protein tends to kick my butt and stall my progress more than anything else.

good lifting!
old lardass

11

Thanks for the feedback. Some great stuff here.

My current stat:

40 yrs old 69" 175 lbs

No alcohol of any kind, no smoking and no drugs.

I have to admit that I have not been consistent in my diet. I don’t eat bacon/eggs, cheeseburgers and french fries, hot dogs, fried chicken, etc.,.

My usual foods are whole wheat cereals, skim milk, eggs or whites w/whole wheat toast, salads w/legumes, baked chicken, canned tuna, red meat 2x week, rice, baked potatoes, pasat, fruit, yoghurt, broccoli, asparagus, tomatoes and cucumbers.

Food log sounds like a great idea. I need to track how many calories are going in and in what form.

I feel my main problems are:

1)Not taking in enough protein
2)Cheating daily (morning scone, potato chips, lately home made holiday goodies)
3)Not enough cardio

I vary my workout routines, heavy/light, bb/db, compounds/iso.

Keep suggestions/feedback coming. I’m off to the gym!

12

[quote]mjnewland wrote:
Make a major change to your workout. If you have been bodybuilding, do an 8 week powerlifting program. if you’ve been powerlifting, stop doing the main lifts and concentrate on the conjugates (monster rack pulls instead of deads, good mornings instead of squats, floor press instead of bench) and go heavy on the accessories. Or do one of Waterbury’s full body workouts. Or one of Dan John’s “one lift a day”. Make a 180 degree change and keep it 4-8 weeks. let us know what happens.

Other: keep a food log. How many grams of protein do you get? if you’re not close to 1g/lb of bodyweight, you need more. Of all the nutritional things, lack of protein tends to kick my butt and stall my progress more than anything else.

good lifting!
old lardass[/quote]

Thanks “old lardass”. I will try a few suggestions.

13

[quote]djrobins wrote:
One thing, is I’m a fan of having pleasures in your life and treating yourself.

But alcohol. Is counterproductive to getting to where your trying to go.

I guess if you do one drink day, or limit to one drink day a week.

Alchol has a nasty affect on me, at least. In that it seems to reverse weight loss, its mostly water holding. Its just under the skin in the subcutaneous fat.

When I get lean enough I can see the difference.

IE: worked out, sweated and that layer is thinner.

Then drink a couple of drinks, 4 hours later or so that subcutaneous layer is instantly and noticeably thicker…
[/quote]

I don’t drink, at all.

14

Cut the simple-ish carbs down, boost the fats and protein and veggies and you will lose the loose skin. Limit rices, cereals, grains in general. Olive, fish and coconut oils are your friends both as an energy source and for nervous system, cellular and hormonal support.

Make sure that the fish oil has Vitamin D in it. Most Americans are deficient in this crucial vitamin. Vit D has a MAJOR role in all the MAJOR bodily processes from pituitary regulation to laying down bone to immune system support.

Lift heavy for a while - singles triples and 5’s.

Interval work for cardio.

Don’t be afraid of red meat. All other meats count as vegetables. :wink:

15

steak should be its own food group. Hell, it should be its own language!

BX, try to get about 200 grams of protein a day if you really want to build more muscle (based on your bw of 175). That’s 24 ounces of “chicken/lean beef/pork/neighbor’s pet/other meat source” per day.

Now, its time to post your training!