Results after 13 weeks..

SlimShady · 01-17-2005, 10:18 AM

I'm trying to decide if my current diet/workout needs to be changed or refined. (I actually started working out back in Sept, but I didn't figure out a good plan until Oct.) I joined the gym on Oct 5, so I am now into this for 13 weeks. Time for a review..

I am a 43 year old ectomorph. When I started, I weighed 160. I had a lot of flab around the gut, but was skinny everywhere else. I had the typical body of someone who never did anything physical, smoked like a train and ate a diet of junk food. I also had really high blood pressure..

The good - I now weigh 148, and have a two-pack stomach. Added an inch to my arms and chest. I look a lot more defined and fit. Blood pressure is now great. My body is hard and no longer has that soft, doughy look.

The bad - Still got some very small love handles. Don't feel like I have added much mass. I seem to have hit a plateau on adding weight to my workout.

I read people talking about all the huge gains that beginners can easily make and I wonder if I am missing something. Or maybe I did make huge gains and I don't realize it ??

In your opinion, are my gains typical or should I change my game plan?

Stu · 01-17-2005, 10:22 AM

how tall are you?

SlimShady · 01-17-2005, 10:22 AM

crazy_enough · 01-17-2005, 10:27 AM

how's ur diet??? It can often be what gets u thru a growth plateau....

Stu · 01-17-2005, 10:31 AM

you have done well to lose that much weight since oct - should be pleased with that!

i think with a bit of work you should easily be able to add a good 20lb of lean body mass

the most important thing is diet

what does your diet look like?

SlimShady · 01-17-2005, 10:35 AM

My diet is really clean. I cheat on Sunday and usually have a pizza. The thing is, I don't know if my gains are typical for a beginner. I can change my diet or my routine if needed... I just don't know what 'typical' results are after 13 weeks. I realize that I am not a 16 year old kid, so I probably wouldn't have huge mass gains, but what should a 43 yr old guy expect?

Stu · 01-17-2005, 10:38 AM

how much prot carbs fat are you getting?

crazy_enough · 01-17-2005, 10:38 AM

I think it can be harder fo a man in his 40's to throw on mass, but results are rarely "typical" or consistent form one person to another...Can u post ure diet? Maybe ur cals are just too low, or sometimes simply not eating the right foods at the right time can make a difference!

Stu · 01-17-2005, 10:42 AM

Quote:

Originally Posted by crazy_enough

I think it can be harder fo a man in his 40's to throw on mass, but results are rarely "typical" or consistent form one person to another...Can u post ure diet? Maybe ur cals are just too low, or sometimes simply not eating the right foods at the right time can make a difference!

yeah it will be tougher but 148lb is nothing for 5'9 - no offense

SlimShady · 01-17-2005, 10:50 AM

I don't have a 'set' diet, but I can post a typical day of eating. Sometimes I switch meals up and eat tuna or steak or turkey ...

Breakfast - 1 1/2 cups oatmeal
mid morn - protien shake
lunch - chicken breast and carrots (or broccoli)
pwo - MRP shake (55g prot, 30 carbs, 390 cals)
Supper - Ribeye steak, yam (no butter or sugar), brocolli
Late meal - 1 cup oatmeal
Late snack - usually some peanut butter or fruit

I also take creatine, a multi, glucosimine/MSM and a trib based testosterone enhancer.

When I first started working out, my blood pressure was a huge concern so I did quite a bit of HIT cardio (for the 1st 8 weeks every workout)... I now only do cardio once or twice a week.

I could post everything I do, but I am really trying to get opinions from you guys on what I should have expected. Many of you are PT's and I am interested in the results you've seen in people like me. Different things work for different people... If I can get some idea of my level of success (or failure), it will make it easier to adjust things for the next phase....

**gopro** · 01-17-2005, 12:39 PM

Add protein into your breakfast...change late meal from oatmeal to more protein with veggies or just a plain protein shake...no fruit as a late snack.

SlimShady · 01-17-2005, 07:00 PM

Thanks for the replies. Gopro, what if I just add some protein powder to the morning oatmeal, then skip the mid-morning protein shake?

There are so many opinions on workouts that it can be confusing. Like I said above, it has been 13 weeks now. I've lost 12 lbs and added an inch to arms and chest. Do you think this is typical beginner results?

If so, I won't change my workout, but if most beginners experience more gains (I have read that beginners experience awesome gains), then I will try some different things...

j rizz · 01-17-2005, 10:00 PM

you wont be able to tell if they are beginner gains or not... the only way to tell is if you just keep sticking with it. since youve been noticing gains, then keep up with what you are doing. sure your diet can use a little tweaking and we dont know your work out routine. but the only time you should switch up what your generally doing is when you stop seeing any gains.

**gopro** · 01-18-2005, 10:12 AM

Quote:

Originally Posted by SlimShady

Thanks for the replies. Gopro, what if I just add some protein powder to the morning oatmeal, then skip the mid-morning protein shake?

There are so many opinions on workouts that it can be confusing. Like I said above, it has been 13 weeks now. I've lost 12 lbs and added an inch to arms and chest. Do you think this is typical beginner results?

If so, I won't change my workout, but if most beginners experience more gains (I have read that beginners experience awesome gains), then I will try some different things...

You can add protein powder to breakfast AND have a mid-morning shake, as long as about 2 hours have elapsed. You should be getting in protein every 2-3 hours max!

Personally, I feel that if you have LOST 12 lbs, but have ADDED an inch to your arms and chest, you are on the right track!

SlimShady · 01-18-2005, 07:35 PM

Quote:

Originally Posted by gopro

Personally, I feel that if you have LOST 12 lbs, but have ADDED an inch to your arms and chest, you are on the right track!

Thanks GoPro. After thinking about it, I'm going to have to make some changes anyway. That 12 lbs is gone now... so I've got to cut back on cardio or I fear that I'll start to lose LBM. I'm thinking real hard about P/RR/S.. Trying to read through that whole thread.

01-17-2005, 10:18 AM	#1
SlimShady Registered User Join Date: Oct 2004 Posts: 471 Photos: 2	Results after 13 weeks.. I'm trying to decide if my current diet/workout needs to be changed or refined. (I actually started working out back in Sept, but I didn't figure out a good plan until Oct.) I joined the gym on Oct 5, so I am now into this for 13 weeks. Time for a review.. I am a 43 year old ectomorph. When I started, I weighed 160. I had a lot of flab around the gut, but was skinny everywhere else. I had the typical body of someone who never did anything physical, smoked like a train and ate a diet of junk food. I also had really high blood pressure.. The good - I now weigh 148, and have a two-pack stomach. Added an inch to my arms and chest. I look a lot more defined and fit. Blood pressure is now great. My body is hard and no longer has that soft, doughy look. The bad - Still got some very small love handles. Don't feel like I have added much mass. I seem to have hit a plateau on adding weight to my workout. I read people talking about all the huge gains that beginners can easily make and I wonder if I am missing something. Or maybe I did make huge gains and I don't realize it ?? In your opinion, are my gains typical or should I change my game plan?

01-17-2005, 10:22 AM	#3
SlimShady Registered User Join Date: Oct 2004 Posts: 471 Photos: 2	5'9"

01-17-2005, 10:27 AM	#4
crazy_enough IM lesbo extraordinaire Join Date: Nov 2004 Location: hauling dem weights Posts: 2,459 Photos: 18	how's ur diet??? It can often be what gets u thru a growth plateau....
	Life is what you make of it, not what it makes you...TAKE CHARGE! http://www.boners.com/content/791433.1.jpg

01-17-2005, 10:38 AM	#8
crazy_enough IM lesbo extraordinaire Join Date: Nov 2004 Location: hauling dem weights Posts: 2,459 Photos: 18	I think it can be harder fo a man in his 40's to throw on mass, but results are rarely "typical" or consistent form one person to another...Can u post ure diet? Maybe ur cals are just too low, or sometimes simply not eating the right foods at the right time can make a difference!
	Life is what you make of it, not what it makes you...TAKE CHARGE! http://www.boners.com/content/791433.1.jpg

01-17-2005, 10:50 AM	#10
SlimShady Registered User Join Date: Oct 2004 Posts: 471 Photos: 2	I don't have a 'set' diet, but I can post a typical day of eating. Sometimes I switch meals up and eat tuna or steak or turkey ... Breakfast - 1 1/2 cups oatmeal mid morn - protien shake lunch - chicken breast and carrots (or broccoli) pwo - MRP shake (55g prot, 30 carbs, 390 cals) Supper - Ribeye steak, yam (no butter or sugar), brocolli Late meal - 1 cup oatmeal Late snack - usually some peanut butter or fruit I also take creatine, a multi, glucosimine/MSM and a trib based testosterone enhancer. When I first started working out, my blood pressure was a huge concern so I did quite a bit of HIT cardio (for the 1st 8 weeks every workout)... I now only do cardio once or twice a week. I could post everything I do, but I am really trying to get opinions from you guys on what I should have expected. Many of you are PT's and I am interested in the results you've seen in people like me. Different things work for different people... If I can get some idea of my level of success (or failure), it will make it easier to adjust things for the next phase.... Last edited by SlimShady : 01-17-2005 at 11:44 AM.

01-17-2005, 10:22 AM	#2
Stu cooking up a storm Elite Member Join Date: Nov 2004 Location: UK Posts: 1,868 Photos: 1	how tall are you?

01-17-2005, 10:31 AM	#5
Stu cooking up a storm Elite Member Join Date: Nov 2004 Location: UK Posts: 1,868 Photos: 1	you have done well to lose that much weight since oct - should be pleased with that! i think with a bit of work you should easily be able to add a good 20lb of lean body mass the most important thing is diet what does your diet look like?

01-17-2005, 10:35 AM	#6
SlimShady Registered User Join Date: Oct 2004 Posts: 471 Photos: 2	My diet is really clean. I cheat on Sunday and usually have a pizza. The thing is, I don't know if my gains are typical for a beginner. I can change my diet or my routine if needed... I just don't know what 'typical' results are after 13 weeks. I realize that I am not a 16 year old kid, so I probably wouldn't have huge mass gains, but what should a 43 yr old guy expect?

01-17-2005, 12:39 PM	#11
gopro NGA/IFPA Pro Bodybuilder Moderator Join Date: Jul 2001 Location: Ft. Lauderdale Florida Posts: 10,521	Add protein into your breakfast...change late meal from oatmeal to more protein with veggies or just a plain protein shake...no fruit as a late snack.
	Monthly columnist for Muscular Development and Ironman magazines. GOLIATH LABS Sponsored Athlete/Board Rep www.prrstraining.com Time to GROW Without Plateau! Personal Training Gopro is available for online personal training, dietary guidance, and contest prep coaching. Send me a PM or e-mail if interested. Thank you.

01-17-2005, 07:00 PM	#12
SlimShady Registered User Join Date: Oct 2004 Posts: 471 Photos: 2	Thanks for the replies. Gopro, what if I just add some protein powder to the morning oatmeal, then skip the mid-morning protein shake? There are so many opinions on workouts that it can be confusing. Like I said above, it has been 13 weeks now. I've lost 12 lbs and added an inch to arms and chest. Do you think this is typical beginner results? If so, I won't change my workout, but if most beginners experience more gains (I have read that beginners experience awesome gains), then I will try some different things...

01-17-2005, 10:00 PM	#13
j rizz Registered User Join Date: Nov 2004 Location: Cleveland Posts: 326	you wont be able to tell if they are beginner gains or not... the only way to tell is if you just keep sticking with it. since youve been noticing gains, then keep up with what you are doing. sure your diet can use a little tweaking and we dont know your work out routine. but the only time you should switch up what your generally doing is when you stop seeing any gains.

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