As @SvenG implies, gains won’t magically stop at 40 or something. If anything your character has developed to the point you can be more driven, and more meticulous with things like nutrition and sleep than ever - FANTASTIC progress can still be made. I get the vibe that you’re doing way too much overthinking instead of trusting the process. You plan things out and then figure something else may be a better option, getting you unsure about whether what you’re doing is the right thing. Changing programs obviously has great value at the right times, but if you can’t trust the process it’s really hard mentally - tenfold if you’re in a cut.
When your cut is over you’re gonna feel more anabolic than you have done in years.
I don’t like the idea of an arm specialization with your way of thinking right now. I think you’d do much better spending your training economy on the big lifts that have a larger progression window each week. Things like dips, close-grip bench, weighted chins etc are arguably the best arm growers anyway. I feel that adding reps to them each week will do way more for you mentally than relying on things like the pump, different heads of the tricep, and advanced techniques.
Take it with a pinch of salt because that kind of stuff just doesn’t fit my ethos much. People get incredible results doing all kinds of things.
If it helps I was 36 the first time I did one of these, and I made a pretty big visual change.
In terms of arms, can it be somewhat both? Have an arm day, which is not going to take away from your recovery in any meaningful way, and just take on 6 sets of tris after your push day and 6 sets of bis after pull.
I’ll echo what everybody else has said here and present my n=1. I’ve always kind of lifted but never got any results because I didn’t know how to train or eat properly. The year I turned 40 (2018) I experienced an event that shifted my focus and I realized that I needed to get as strong as possible. When I switched to figuring out how to get big and strong my results in the gym skyrocketed. I’m now 50 lb heavier than my adult walking-around weight from a few years ago. I’m much stronger, and as a byproduct I’m much more “aesthetic.” I’m now 44. I’m not what I’d consider “big” yet, but I’m still making great strides in that direction. I think as we age we need to lift harder and heavier. The closer the reaper gets, the more capable you have to be of fighting him off. I know there’s lot’s of opinions on this board to the contrary. That’s ok; we all do things differently.
I only say all this as encouragement that you’ve still got lots of time and room left to do whatever you want to do. I certainly wouldn’t let your plans and goals be affected by the number on the cake.
I really love a quote from Jon Andersen regarding eating. “Never be too hungry or too full”. Eating “until full” is such a destructive habit that we’re ALL ingrained with. Some even eat until uncomfortably full or stuffed. Learning how to eat until “done” is a skill.
Agreed but I will say towards the end of my gaining period, eating “until full” was allowing me to recover. Miserable but definitely saw gains. Not sure if eating until “done” would have let me keep it up but who knows
Everyone else has thrown great advice, but I have some suggestions. Just stick it out. It’s easy to get discouraged during a cut and feel that “you’re getting too small”. However, your arms will probably look bigger once they become more defined.
If you do want to an arm program after the cut, look up Ian King’s “Great Guns” program in the archives. I know that program works wonders from personal experience.
Oh my goodness yes. A time and place for all things. All physical transformation is uncomfortable in some manner, because transformation is the process of recovering from that discomfort. In gaining, it’s the discomfort of eating. In losing, it’s the discomfort of hunger. In balance, it’s the discomfort of moderation.
Based on the scale this morning, if my current trajectory continues I’ll hit my cut goal (which was pretty modest, 8-9 lbs) towards the end of next week.
@QuadQueen, since you offered (or anyone else who wants to give advice), would you mind giving a sanity check on recommendations regarding how to shift my intake?
Background: I was losing about 2 lbs/week at 1800 cal/day with a 40% protein, 30% carb, 30% fat for the past four weeks. I didn’t get my body fat re-measured, but visually my abs are more visible and my arms are more defined.
My goals: Fuel my body for performance (strength and cardio workouts 4x/week, not necessarily the same days). If I gain muscle, great, but I’m not deliberately trying to bulk; I’m focused more on performance than aesthetic. That being said, I do like being able to see my abs and would prefer not to adopt proportions that are going to push my body fat % up again.
My tentative plan (admittedly just based on some Googling and not something I’m too certain about - would appreciate your or anyone else’s insight): Increase to 2,400 cal/day with 30% protein, 40% carb, 30% fat.
Too low? Too high? Wrong proportions? I’m ball-parking it and recognize I may need to adjust once I get a sense for how I’m feeling. I also admittedly have no idea what I’m doing hah.
Not at all! Here are my thoughts. I don’t think that you should go from 1800 kcal right up to 2400 kcal. I would suggest doing a reverse diet, so starting now, increase your calories up to 150-200/week. Since performance is your main focus, I would say look at adding additional carbs around your workouts and/or at dinner to help with sleep and fuel your morning workout. You could also shift your macros to 40/30/30 carbs/pro/fat - so bring the protein down a bit and add more carbs to help hone in on the performance goal and also because I know you’ve mentioned being burnt out on protein - so a win-win here.
After a week with an additional 150/200 kcals we’ll see what your weight does and then we’ll increase more or hold steady there. Let’s take it a week at a time - and just keep adjusting until we find the perfect mix.
Sounds like a much more nuanced and precise plan than what I had in mind - glad I asked an expert. I’ll try it out! Thank you for the advice.
And as long as I’m taking around 1g/lb of body weight of protein, I should be giving my body plenty of what it needs for muscle building, correct? (I’ve heard per lb of lean muscle mass too, but my thought process was that if I aim for overall BW then even if I fall short some days I should still be providing a good volume of building blocks).
Okay, what magic ingredient did Biotest sneak into Hot Rox?
I take this and I am barely hungry all day. I had to force myself for eat enough today and I never have to do that. Down 8 lbs give or take a couple depending on the morning.
Doing pretty good. Massive tug of war game with the scale, but the mirror is like “Yo what up smexy?” So no complaints there.
Been spending a bunch of time de-stiffening myself, and all my tight areas hate me for it. If it’s not my hips, it’s my back, if it’s not my back it’s my neck and shoulders, if it’s not that it’s my knees. But better late than never.
My powerlifting gym hired a really good team of massage therapists for all the lifters, so I go maybe once a week to get folded and poked.
Diet wise I’m still hungry and cranky [insert angry cat noise]. Calories dipped way too low the past two weeks (1300-1350), so Increased up to 1600-1700.
The one with the handles is nice, but I kind of like the idea of just a large, heavy ass bag that’s awkward to pick up.
Anyone have sandbag experience? Which would you recommend.
I’ll try it out! Thank you for the advice.
