40 year old football coach needs a little help.

[devildog88]

Ok here is the deal. I have not lifted since August. At the beginning of August I weighed in at 195 lbs. I am now a strapping 180 lbs. I am going to be back in the gym full time at the end of Oct. My Question is how should I eat? I wan to put on mass but I also want to keep the body fat low. I have read many sticky's however they all seem to be focused on cutting or bulking. I am not sure I fit into either of these catagories.

 

[tucker01]

do you know Maintenance Cals? if so then bump it up 10% every week until you are gaining around 1lb per week

your Macro breakdowns are up to you, what ever suits you better (ie 40/40/20, 33/33/33...)

 

[P-funk]

well.....if you don't fit into either the cutting or bulking catergory then you want to maintain?? What are your goals?? You want to put on mass but you don't want to bulk up? That doesn't make sense.


Anyway, the best way to eat would be to keep it clean. Slowly add back calories to meet your new level or caloric expenditure. If you add back to fat you will most likely put on more fat then you want to.

 

[devildog88]

P-Funk,
I want to add mass and strength but I don't want the extra pounds that come with a bulking phase. I don't know.....maybe that isn't possible. Thats why I am asking.

 

[P-funk]

P-Funk,
I want to add mass and strength but I don't want the extra pounds that come with a bulking phase. I don't know.....maybe that isn't possible. Thats why I am asking.

so then try and keep your cals a little bit over maintenace and put on muscle at a really slow rate. For increasing strength you just have to train to be strong.

 

[devildog88]

The training part is no problem. Like many others I guess my diet is the hard part. I teach school all day then go to practice (Football, Basketball) after school. It is hard to find the time to eat, unless I eat in front of the kids. Not sure the boss will like that. So my assumption is that I probably need to clean up my diet and try to eat a little over maintanence levels to achieve the goal I have in mind.

 

[P-funk]

you don't have any little breaks between class to grab a shake?

 

[devildog88]

The breaks are only four minutes. Ok, Here is another question? Shakes or real food? I have read it is better if you can get your cals from real food, any truth behind that? I have A good supply of the Myoplex mix, we use it in our football program!

 

[MyK]

just eat relatively clean, with lots of protein! and do 30 mins of cardio 3x a week!

 

[P-funk]

The breaks are only four minutes. Ok, Here is another question? Shakes or real food? I have read it is better if you can get your cals from real food, any truth behind that? I have A good supply of the Myoplex mix, we use it in our football program!

if I don't have time for real food I go with a shake. Sometimes I have to see 5-6 clients in a row without a break so I am forced to pound down a shake. You do the best you can. Just keep your diet clean.

 

[myCATpowerlifts]

You can eat a tuna sandwich in less than 4 minutes. I eat sandwhiches at work, in the back when I'm not supposed to in about 2 minutes flat. Just stuff it down man.

 

[Smoo_lord]

you can achieve a hell of a lot in 4 minutes!!!!

smash a can of tuna, skull a shake, destroy a tuna/chicken/turkey sandwich, eat a handfull of nuts, anything!!!

then u still have time to wash hands and such and return to whatever it is you were doing, hell even say u gotta go to the bathroom if u dont get break, then skull a shake or eat a protein bar while in the shitter...

Lol i hide in the bin room when i gotta eat.. I dont care, my job is shit anyway and its only temp till i finish Uni soon..

anyways good luck dude!

 

[pereari]

i work 9.5 hours everyday with just a half an hour break, and my best source of protein at tha time is a protein shake! Thats the fastest and easiest way to get down a good amont of protein during short breaks

 

[BigDyl]

Fuck it, I go in the lunch room mutiple times a day, make a MRP protien shake, and throw some fish oils down the gullet.

 

[Tough Old Man]

I'd eat your ass off 6 meals a day. 1 every three hours. Keep it clean eating your protein first and then satify any other hunger with Low gly carbs and good fats. Cut off all carbs and fats after 6 pm exceot for trace carbs (veggies). Use cardio to keep the fat in check. This is just my opinion and how I'm doing things

Tough