I thought I was ready but........

[cdan19]

I've worked out since HS for one sport or another, HS/College 1AA football, Motocross, boxing but none of that prepared me for what I thought I was ready for at age 45. Bodybuilding. I can't say enough about the info have read posted by members, moderators and lnks to follow. One thing I do know now is my knowledge base on diet and nutrition isn't even close to where it needs to be. But thats exactly why I joined this site, I was about to start a ph cycle but I'm waiting for e-control to be released. I'm glad for the delay because I now know I need to cut first. At 6'01" 206 I am at 23% body fat. I don't do cardio so i will add in 2-3x per week 30-40 minutes in addition to my lifting. I was keeping my protein between 180-200grams but i never tracked my carbs as close. I generally kept calories around 2400-2800 and my guess is carbs too high. If I'm gonna lean out should I not use creatine monohydrate or discontinue it while I do? Also does pro-hormones affect hdL / LdL levels? mine are 145 / 32 overall 199. triglcerides 112. Starting a body building program at this age I'm told is stupid and not possible. I'm not looking to compete or become a pro but I'm sure as shit not gonna give into age and become fat,lazy and die. Fuck it. I'm going out swinging. Keep the info flowing

 

[tubbednova]

Id start with the cardio in morning.At least 3x for now.
Cals are more important at this stage worry with carbs at around 15%bf.
The cardio in morning should be high int. for around 20min with a nice 10min at 65%.
Drink a whey shake 30min before with alittle coffee should get you though it.
Im not a b/b but starting to lift like one again(best gains)my focus is on kickboxing(cardio,conditioning)
I train in morning on that shake for 45+min at 80+% h/r (heavy-bag,plyo push-ups,med ball,ect)lift in eve with post conditioning(box-jumps,hill-sprints,prowler)
eating not enough at 3000cals(working on it)and losing .8% a week without trying to cut!
Train hard eat right.Simple as that.Find what works FOR YOU! not someone else,it takes time to get it right.Year for me and still not 100%

 

[cdan19]

I appreciate the imput. April 09 I was at 212 lbs and 18% body fat after a prohormone cycle and lifting heavy 3 days a week multijoint movements sticking with the basics. In July 09 I had shoulder surgery requiring four anchors and pins to repair Labrum / rotary cuff and bicep tendon tears. ( Injury came from a motorcycle crash ) I had a solid 8 months of rehab and the rest of the time I spent babying it in the gym and let myself go. At the time of injury i was a year and 3 months into training towards this goal so I guess I'm starting over Again ! QUESTION should I discontinue creatine while trying to lean out and when I get into the P cycle will that affect my HDL/LDL levels?

 

[Built]

I'll defer to the others regarding PH, but creatine is a good supplement to use while cutting because it helps your body hold more water and water helps your muscles work the way they should. Remember, water is not fat.

Now, have you had a hormone panel done? I'd be looking into HRT before PH at your/our (I'm 48) age. Hubby's your age, and he's on HRT.

 

[cdan19]

Thanks for the response Built, I have never had an hrt done but I have pulled some info off a link from this site and located several doctor's offices. I'm scheduled to see my physcian on 5/12 to go over my blood work. He's cool doc and straight forward, very sports minded and supplement aware. I'm gonna ask him if he would do the hrt. If not I'll call on the other offices. He was cool with the PH I was on in 09 before the shoulder surgery so we'll see whats up. I'm kinda old school so I printed off all the info on the 3 links you have posted. I perfer to read from a hard copy, so far all great info but man the test, I couldn't have answered enough to score a 60% so I'm working on that research now. Diet is cleaning up fine but according to a link to lean muscle mass it says I'd have to weigh io around 182. I can't do 182. I'm willing to lean out to about 190-194 but my over all goal is to be around 10-12% at 215. I'm trying to be realistic, currently I'm 23% body fat. Short term goal is reaching 18% and be in the 200-205 range.

 

[Built]

cdan, thank you for reading my stuff.

Just so you know the jargon, you aren't "getting an hrt", you're getting tested to see if you need hrt (hormone replacement therapy). Might as well sound well-read when you talk to the doc.


Now - looking at your numbers: 206 and 23% bodyfat means you carry about 159 lbs lean mass and 47 lbs fat mass; if you diet and train smartly, you won't lose any muscle on your way down to 10%, which will happen at about 177 lbs. (159 lbs lean mass + 17 lbs fat mass)

In order to get to 215 at 12% bodyfat, you'll need get yourself up to 190 lbs lean mass. (194 lbs lean mass + 21 lbs fat mass). This will not happen while you drop 26 lbs of bodyfat.

Unless you have some magic formula for gaining 20+ lbs of muscle while dropping fat, you might wish to reconsider your goals. Most will tell you to drop the fat, transition to maintenance, then slowly begin the bulking process.

 

[cdan19]

I see what u mean after reading your post I re-read mine. Thanks. As far as my goals being at 215 and around 12% is my long term goal and I realize this will not occurr in my first year of trying to change my body comp. In the short term Or within the first year to be specific I was hoping to get down to about 18% I didn't realize just how much weight would have to come off. I'd look sickley under 190 at 6'01". I don't know what it's gonna take to lean out exactly but I'm starting with diet adding in hiit utilizing the local football stadium stairs / track and hill. I've started to write down everything I ate last few days to see where I'm at in a weeks time and make adjustments from there. Thanks to all on this site I can benefit from the free education. It's a long process and it's unlike any training I've ever taken on so thanks for the direction it's much appreciated. ( I miss the days of hitting the gym and consuming a see food diet ! )

 

[Built]

I see what u mean after reading your post I re-read mine. Thanks. As far as my goals being at 215 and around 12% is my long term goal and I realize this will not occurr in my first year of trying to change my body comp. In the short term Or within the first year to be specific I was hoping to get down to about 18% I didn't realize just how much weight would have to come off.

In math is truth.

I'd look sickley under 190 at 6'01". I don't know what it's gonna take to lean out exactly

FitDay - Free Weight Loss and Diet Journal
enter your food, track your weight, and follow homework 1 in my sig.

but I'm starting with diet adding in hiit utilizing the local football stadium stairs / track and hill. I've started to write down everything I ate last few days to see where I'm at in a weeks time and make adjustments from there.

Don't do too much heavy cardio right now; you're too heavy, not well-conditioned and you're going to get hurt for no good reason. Diet and modest training will do far more for you than winging it and doing HIIT. Wait until you've dropped some of the fat before you try this. Trust someone who's older than you - injuries suck when you're no longer 18.

Thanks to all on this site I can benefit from the free education. It's a long process and it's unlike any training I've ever taken on so thanks for the direction it's much appreciated. ( I miss the days of hitting the gym and consuming a see food diet ! )

We all do. <sigh>

 

[cdan19]

Moderation is wining

In math is truth.

FitDay - Free Weight Loss and Diet Journal
enter your food, track your weight, and follow homework 1 in my sig.
Don't do too much heavy cardio right now; you're too heavy, not well-conditioned and you're going to get hurt for no good reason. Diet and modest training will do far more for you than winging it and doing HIIT. Wait until you've dropped some of the fat before you try this. Trust someone who's older than you - injuries suck when you're no longer 18.

We all do. <sigh>

Will do, thanks for all the advice. I've been under the knife 4 x left knee, rt thumb, abdominal, rt shoulder, so I hear ya when you say moderation.

 

[cdan19]

Hey, I'm not THAT fat im just uncomfortably numb, lol.

 

[tommygunz]

I'm 48 and your story sounds similar to mine. First let me say the things Built has told you are sound advice, I live through this everyday. I have been on HRT for 7 years and it has helped me get my life back on track, skip the PH and see a doctor and get on board, you will never regret this. I too have had my share of joint injuries/surgeries, you are not a kid anymore so none of those rules apply anymore. I have RA and the only thing that keeps me going is exercise. Second, you are going to have to listen to what your body is telling you, you will have pain, lack of energy, miss sleep and disapointing results if you overtrain. The last thing I wanted to share is be kind to your joints. I can't stress low impact enough, I had a total knee replacement a year ago and can't help wondering if all those miles I ran had anything to do with it. cardio is essential but must be done right. This is a great life, stay positive and focused!