Thanks KpSnap, glad to be here.
I’ve been drinking almost 2 gallons of water everyday (at least 3 times per week, since I polish off a gallon during training.) The facility I’m in has no A/C, hot as balls… It’s making me really bloated… Should I be drinking Gatorade or something like that instead of water?
[quote]MCLAY101 wrote:
I’ve been drinking almost 2 gallons of water everyday (at least 3 times per week, since I polish off a gallon during training.) The facility I’m in has no A/C, hot as balls… It’s making me really bloated… Should I be drinking Gatorade or something like that instead of water? [/quote]
No. Empty calories. The only exception is if you decide it’s worth pursuing intra-workout nutrition of the sort espoused by John Meadows and others.
If you want to rehydrate and re-up your electrolytes properly drink water mixed with ZIP FIZZ. ZF is 100 times better than gatorade and will not get you bloated or pile on unwanted sugars and fat like Gator-crap. Get strong and that will reset your psyche and condition the hell out of your self. I suggest buying the book SuperSquats and doing the routine for incredible strength and physical gains. We all have shit to climb out of and muck through so do it.
Hey, just discovered this ‘old guys’ forum, and your post caught my eye. I’m pretty new here to be giving advice, but I think I have a little to add.
As a testimonial, I didn’t start seriously training until I was 44, and last year I was on track to break USAPL California state records for my age/weight class, training using 5/3/1, so I highly recommend this program if you want to gain strength.
On the flip side, don’t forget that your body isn’t as resilient as it used to be… The reason it was just ‘on track to beat records’ and not ‘beat the records’, is that I got cocky, pushed too hard on testing my rep maxxes (without a spotter, no less), and detached my left pectoral muscle from my shoulder. Now after surgery I’m back to 5/3/1 with light weights, making good progress again, and I’ll be back to where I was last year by December if I don’t get stupid again.
I guess my bottom line is, don’t sell yourself short on what you can accomplish solely because of age, but always be mindful of the effects age has on your ability to train and push yourself. If you’re happy with your coach, stick with him, but if you teach yourself to be aware of your own body you can be your own best coach.
Finally, these forums are a great resource. I’ve only just joined, but I lurked for a long time first, and I’ve learned a lot from the experienced folks here.
Thanks guys… had never heard of ZIP FIZZ @gorillavanilla. I’ll have to track that down. And @OTHSteve, very good to know, 5/3/1 must be where it is. My chest hurts just thinking about that injury, glad you’re back at it even if the weight lifting is on the lighter side!
I did 1 arm bentover rows with a 60 lb DB the other day, so something is working (45 was my max for the longest!) Now I just need to be able to incline press TWO of those !!
[quote]canucknje wrote:
[quote]MCLAY101 wrote:
Thanks… that video looks good, will watch when I get more time today. I really think I just need to be pushed to the max with every workout and it all needs to be lifting and none of this sprinting shit. I pretty much know how to do all of these things on my own, but going up in weight on the major lifts is where I need the help. I definitely have areas to tighten up, but I was never obese, just looked like I swallowed a tire.
I have the same goal as anyone who would be in my situation, add lean mass and get rid of the excess fat size. I noticed when he had me eating a certain way, I just started looking bloated, even in my face and head! Looked back at pics from last summer when I was working out on my own and eating right (have been now for about 2 years, with minimal cheats)-- and I was starting to look much leaner and defined. But, again, I always feel like when I look at the results I’m STILL starting from scratch and I don’t think I’m THAT old to be using age as an excuse. I still feel like I’m in my 20’s and have great energy and no injuries that have inhbited me from doing any movements.
I started Atkins-type eating about a month ago. I’ll update you guys on new measurements and see if that BF% has dropped.
[/quote]
A couple of things… what exactly is your lifting routine? I mean what lifts, sets, reps and weights?
Sprinting is actually pretty damn good in terms of weight loss…
One important thing about eating… in the 45 min after lifting your body is in high gear synthesizing protein (making new muscle). This elevated protein synthesis drops to normal about 3-4 hours after lifting. Studies have shown that eating/drinking a mixture of about 4 g carbs / 1 g protein increases protein synthesis dramatically (something like +500 - 600%). So you should take about 300-500 calories with a 4:1::carbs:protein directly after/during a lifting session. There’s a book about this… “Nutrient Timing”.
Also, just FYI… my estimated 1RM on all main lifts dropped by 10-20% as soon as I started dieting again. When dieting I can drop about 1.5 - 2 kg / month. If your focus is building strength then eat! If your focus is dropping fat, then don’t worry so much about strength. To know if you’re eating enough/too much buy a body fat balance and track lean mass / fat mass in a spreadsheet.[/quote]
500 Calories at 4:1 carbs:protein equates to 25g protein & 100g carbs, I don’t think many of use would take so low an amount of protein right after training (or that many carbs either) I’d guess the carbs are there for an insulin spike, to help use the protein for muscle building, wouln’t a 50-60g protein with the same amount of simple carbs sound better?
Right after workouts, I take A.R.M. by MaxMuscle, but half the dose and add a 30g Protein scoop to it so it’s close to 43g and 18 carbs. I tried Atkins eating and my energy levels have dropped tremendously! I get a better workout after I have morning breakfast which includes a piece of Spelt or Ezekiel toast or steel oats and eggs. I don’t think coffee qualifies as an essential nutrient 
so, strictly Atkins didn’t work for me.
[quote]Boffin wrote:
[quote]canucknje wrote:
[/quote]
One important thing about eating… in the 45 min after lifting your body is in high gear synthesizing protein (making new muscle). This elevated protein synthesis drops to normal about 3-4 hours after lifting. Studies have shown that eating/drinking a mixture of about 4 g carbs / 1 g protein increases protein synthesis dramatically (something like +500 - 600%). So you should take about 300-500 calories with a 4:1::carbs:protein directly after/during a lifting session. There’s a book about this… “Nutrient Timing”.
Also, just FYI… my estimated 1RM on all main lifts dropped by 10-20% as soon as I started dieting again. When dieting I can drop about 1.5 - 2 kg / month. If your focus is building strength then eat! If your focus is dropping fat, then don’t worry so much about strength. To know if you’re eating enough/too much buy a body fat balance and track lean mass / fat mass in a spreadsheet.[/quote]
500 Calories at 4:1 carbs:protein equates to 25g protein & 100g carbs, I don’t think many of use would take so low an amount of protein right after training (or that many carbs either) I’d guess the carbs are there for an insulin spike, to help use the protein for muscle building, wouln’t a 50-60g protein with the same amount of simple carbs sound better?[/quote]
One 40+ lifter to another - you’re only as old as you feel. I’m getting to better shape than when I was in my 20’s LOL.
Warm up, warm up, warm up. Watch/read the following on mobility: on Youtube: http://www.youtube.com/results?search_query=agile+8 and, or, Joe DeFranco's "Limber 11" (flexibility routine) - YouTube. (if the links don’t work - look up DeFranco’s Agile 8 and Limber 11 on youtube and search for ‘The Third World Squat’ on this forum.
Read this article, it will help you tremendously.
Eat, sleep, train, repeat.
Do a program like Starting Strength until you either stall or get your numbers way up. Only then would I think about moving to either Madcow 5x5 or Wendler 5/3/1.
10-20 minutes conditioning after workout or on non lift days, (treadmill sprints, barbell complex, rowing 2000m, or prowler push - these work for me with average 10-20 min). I also run 2 miles a week.
I’m 41 and just stopped 5/3/1 after 9 months. I made great PR’s, but I’m now limber and have regained a lot of my mobility. I stepped back to do Madcow for as long as I can until I can get my numbers up.
Again, focus on eating, sleeping and training.
My stats for shits and giggles:
6 ft. / 220 lb. 19-20% BF
255 Bench
300 Squat
365 Deadlift
165 OHP
awesome, looking forward to watching this today! Totally agree with the warmup x 3!! I feel like I really need 2 hours to do my body justice. Especially with really long arms, long torso and shorter legs. Things just don’t “fire” immediately. Plus, how many years I have to make up for NOT being in the gym?? 30+ :/[quote]drew925 wrote:
One 40+ lifter to another - you’re only as old as you feel. I’m getting to better shape than when I was in my 20’s LOL.
Warm up, warm up, warm up. Watch/read the following on mobility: on Youtube: http://www.youtube.com/results?search_query=agile+8 and, or, Joe DeFranco's "Limber 11" (flexibility routine) - YouTube. (if the links don’t work - look up DeFranco’s Agile 8 and Limber 11 on youtube and search for ‘The Third World Squat’ on this forum.
Read this article, it will help you tremendously.
Eat, sleep, train, repeat.
Do a program like Starting Strength until you either stall or get your numbers way up. Only then would I think about moving to either Madcow 5x5 or Wendler 5/3/1.
10-20 minutes conditioning after workout or on non lift days, (treadmill sprints, barbell complex, rowing 2000m, or prowler push - these work for me with average 10-20 min). I also run 2 miles a week.
I’m 41 and just stopped 5/3/1 after 9 months. I made great PR’s, but I’m now limber and have regained a lot of my mobility. I stepped back to do Madcow for as long as I can until I can get my numbers up.
Again, focus on eating, sleeping and training.
My stats for shits and giggles:
6 ft. / 220 lb. 19-20% BF
255 Bench
300 Squat
365 Deadlift
165 OHP
[/quote]
Hey there bud - I’m a bit late to the party, but as a fellow crusty old fart, I’ve got two cents for you. The first is that, despite your age and your own beliefs of your athletic potential, do not underestimate how strong you can get. You have a huge amount of potential improvement out there, and if you really put your mind and muscle to it, you are in for some good times.
Second, goals are super important. Make yourself a long term goal, and then perhaps several short and medium term goals. For long term, think of things like “I want to look like a goddamn superhero”. For medium and short term, it might be “I must bench 225” or “I need to squat three plates per side”.
Do not sell yourself short. Concentrate first on getting strong (via 5/3/1 or similar programming). A 225 bench, a 315 squat and a 405 dead are 100% achievable, and it doesn’t even have to take that long. Ã?ou should downright expect to get there. And once you get there, the world is your oyster, so to speak.
For the record, I just turned 41, I’m about 5’8" and a hair under 185…
Bench: 285
Squat: 370 ish (a bit dated)
Deadlift: 485
Clean & Press: 230
I have my own methods of getting the results I get, but the key to any good program is the belief that you absolutely WILL get way stronger.
@Cyrrex That’s great man! Amazing stats. I swear, most days I wish I were a normal height. I’m close to 6’2" and it has taken what feels like FOREVER to just be able to bench 95 lb BB!! Having long arms makes this process so much more tedious. And eating to grow is even more complicated b/c my body just wants to store it all around my gotdamn mid-section!
I am training as normal, but I’m stopping listening to the nutrition advice. I’ve tried everyone else’s suggestions and it’s not worked. So, I am going to eat what I feel like eating within the healthy options of course. But stuffing my face with protein and rice just fucked me up. Now, I’ve got to cut that fat off!
Thank you for the advice on the workouts. I have a long way to go, I’m just happy that I now enjoy the ride! 
[quote]Cyrrex wrote:
Hey there bud - I’m a bit late to the party, but as a fellow crusty old fart, I’ve got two cents for you. The first is that, despite your age and your own beliefs of your athletic potential, do not underestimate how strong you can get. You have a huge amount of potential improvement out there, and if you really put your mind and muscle to it, you are in for some good times.
Second, goals are super important. Make yourself a long term goal, and then perhaps several short and medium term goals. For long term, think of things like “I want to look like a goddamn superhero”. For medium and short term, it might be “I must bench 225” or “I need to squat three plates per side”.
Do not sell yourself short. Concentrate first on getting strong (via 5/3/1 or similar programming). A 225 bench, a 315 squat and a 405 dead are 100% achievable, and it doesn’t even have to take that long. Ã??ou should downright expect to get there. And once you get there, the world is your oyster, so to speak.
For the record, I just turned 41, I’m about 5’8" and a hair under 185…
Bench: 285
Squat: 370 ish (a bit dated)
Deadlift: 485
Clean & Press: 230
I have my own methods of getting the results I get, but the key to any good program is the belief that you absolutely WILL get way stronger. [/quote]