Aging, No Muscle

[panthereo]

My age is 79 and find it next to impossible to gain muscle at this age. I have worked out most of my life, but have reached a stage of no returns and I am sure it is age. I lift three days a week and Aerobic two days. At this age, I do not lift more than 40 to 65 lbs. Seems that tendons and muscles ( what is left of them ) do not enlarge ant longer. Any advise would help.
​

 

[carter1990]

Hey,

You definitely can gain muscle. There are various variable to take into consideration. How's your diet, what type of weight training do you do? how do you sleep?

 

[Built]

My mom started lifting at seventy nine, and within three months stopped using her cane.

 

[Merkaba]

Yea, start by telling us what you typical day of food looks like.

 

[bonobo]

I am not nearly there yet, but I am interested in the responses.

 

[panthereo]

Daily Schedule

Good Morning and Thank You to all that have shown an interest and wish for further information.

In the morning I have a cup of coffee and a scope of good Whey and half a grape fruit. I do not eat lunch ( Not hungry ), However, sometimes I consume a cup of egg whites. Later I may have a few spoonfuls of natural Peanut Butter and four oz of prune juice. Why prune juice, this is due to an Eliostomy I had two years ago. I may have steak in the evening if I am hungry, or some chicken thighs. Later in the evening I will have half a grape fruit again...As far as working out, I due the machines as I have had two lower lumber surgery's and the machines are less stressful on the back. Two days a week, I do 35 min on the stationary bicycle, which again, is less stress on the back.....Now....one day a week, I consume some sweets, perhaps to much, However, one day a week, I think, does no harm. Well, sorry for the long post, but I thought it may help in receiving advise.

​

 

[Merkaba]

Good Morning and Thank You to all that have shown an interest and wish for further information.

In the morning I have a cup of coffee and a scope of good Whey and half a grape fruit. I do not eat lunch ( Not hungry ), However, sometimes I consume a cup of egg whites. Later I may have a few spoonfuls of natural Peanut Butter and four oz of prune juice. Why prune juice, this is due to an Eliostomy I had two years ago. I may have steak in the evening if I am hungry, or some chicken thighs. Later in the evening I will have half a grape fruit again...As far as working out, I due the machines as I have had two lower lumber surgery's and the machines are less stressful on the back. Two days a week, I do 35 min on the stationary bicycle, which again, is less stress on the back.....Now....one day a week, I consume some sweets, perhaps to much, However, one day a week, I think, does no harm. Well, sorry for the long post, but I thought it may help in receiving advise.

​

Long post? hahaha.... yea right.

if you're wanting to put on muscle you're gonna have to eat way more than that. Maybe a "real" breakfast and a real lunch would help. What's an Eliostomy ?

 

[panthereo]

Hardcore

I do not see and post on Hardcore. Any advise.

panthereo
​

 

[Marat]

What's an Eliostomy ?

ileostomy*

 

[panthereo]

Eliostomy

An Eliostomy is when they remove part of the Large colon ( Due to cancer ) and hang a bag on the small intestine to remove digested food.. Some wear the bag all their life, mine was removed after six months
​

 

[panthereo]

Looks like I spelled Ileostomy incorrectly....I guess that is why the surgery was painful.....lol

panthereo
​

 

[bonobo]

.Now....one day a week, I consume some sweets, perhaps to much, However, one day a week, I think, does no harm. Well, sorry for the long post, but I thought it may help in receiving advise.

You are frigging 79 years old! If you haven't earned a sweet once a week, well then, who has?

Live life to its fullest. You are exercising, which is more than most do, and enjoy your sweet.

Reminds me of a man in my grandma's nursing home. He was 95, and the nurses were complaining that he kept eating cake. When I am 95, if I get that far, I pretty much plan on eating any damn thing I please to make up for all this time now still watching my diet.

You are doing great and are a role model for all of us younger. Good luck in your exercise routine, and my hat's off to you.

 

[sassy69]

Good Morning and Thank You to all that have shown an interest and wish for further information.

In the morning I have a cup of coffee and a scope of good Whey and half a grape fruit. I do not eat lunch ( Not hungry ), However, sometimes I consume a cup of egg whites. Later I may have a few spoonfuls of natural Peanut Butter and four oz of prune juice. Why prune juice, this is due to an Eliostomy I had two years ago. I may have steak in the evening if I am hungry, or some chicken thighs. Later in the evening I will have half a grape fruit again...As far as working out, I due the machines as I have had two lower lumber surgery's and the machines are less stressful on the back. Two days a week, I do 35 min on the stationary bicycle, which again, is less stress on the back.....Now....one day a week, I consume some sweets, perhaps to much, However, one day a week, I think, does no harm. Well, sorry for the long post, but I thought it may help in receiving advise.

​

Hey p! Welcome to IMF - congrats on looking for some phsyique improvement! I don't know if you want to bother looking into any hormone therapy (e.g. low testosterone can be a limiting factor - if you are at all interested, speak w/ your doctor). Otherwise, you gotta eat to grow! Obviously you don't want to be miserable, but I am willing to bet if you get your food intake a little higher, you might find more energy, thus more weight lifting, thus more muscle gain. Since its a feedback loop - if you increase your lifting, you may find your body needing more fuel and your appetite may increase. Also you don't mention any carbs - carbs are the body's preferred "readily available" energy source - w/ no carbs, you're not providing your body w/ anything to build with. Doesn't need to be a lot - but some earlier in the day, and then some after the gym (what you'll often see referred to as "Post Workout Meal" or PWO). The reason behind this is that after training you've burned up all the glycogen (your readily available energy source) in your body, and being all used up, your body is in a state to optimally absorb "replacement carbs". This PWO meal might be something like a protein shake + some waxy maize or a fast-acting carb drink or something like that.

Although its great you're doing the bike - I might venture again that if your food intake isn't all that high, doing cardiovascular work may just be burning up what you did eat and may be burning up some muscle as well (catabolism), further working against the goal to build some muscle.

You might consider this route - look for easy ways to add a little more food in your diet - get in some carbs (again you might talk to your doc regarding nutrition / diet recommendations), maybe drop 10 minutes from your bike ride and replace it w/ more time lifting. Small changes that you can adapt to vs big dramatic changes - this way you can adjust comfortably, determine what you like / don't like and also see how the small changes show themselves - if you have more energy, able to digest everything comfortably, sleep good, etc.

My mom started lifting at seventy nine, and within three months stopped using her cane.

Beyond cool Built! My mom, at age 70 and a hip replacement, does a "toning" class (which is the best I've seen her do in terms of resistance training) but also has been doing pilates and step aerobics w/ my dad for last 20 years at least. Both she & my dad get around like age isn't an issue.

 

[Curt James]

My age is 79 and find it next to impossible to gain muscle at this age. I have worked out most of my life, but have reached a stage of no returns and I am sure it is age. I lift three days a week and Aerobic two days. At this age, I do not lift more than 40 to 65 lbs. Seems that tendons and muscles ( what is left of them ) do not enlarge any longer. Any advise would help.
​

Welcome to IronMagazine! What's your height and weight?

I'll be 49 in August but can empathize with the tendon deterioration at least a tiny bit. Was taking the steps two and three at a time at the elementary school where I teach. Next day? Felt like I had broken glass in my knees. Was wondering what I had done and then thought of bounding down the steps.

Joked with friends that when I'm 99 the bones will just fracture outright.

Congratulations on hitting 79 and still being interested in strength and muscle.

I'd get blood work done if possible, get a good trainer, read Built's beginner info (see link in my sig), take into account the fact that you are older while maintaining a positive "I can gain muscle!" attitude, and get on a set eating schedule.

Is your diet restricted due to your ilo (however it's spelled) or do you have the green light from your doc to eat as you see fit? Are you structurally restricted at all or do all your limbs/joints bend as they did years ago?

Can you do seated leg press on the machines? Squats might be out from your back surgeries, but the leg press might be an option? You want to work those compound movements as much as possible and leg work is a great goal.

Wishing you success! Please keep posting. Have you created a training journal? One member of this site you might seek out is Burr. He's 69 years old and is a terror!

Burr's journal: http://www.ironmagazineforums.com/online-journals/113982-burrs-wonderful-workouts.html

 

[Burr]

Hey Pant,
Glad to see you here, what part of Texas are you in? I lived in Dallas and Kemah and a few small towns on the way. I have a few training Buds there still.
Sounds like you need to find some things to eat that you like and a workout routine that likes you. I change routines every few months just so I don't get bored, I also try to cycle 20 miles three times a week.
So please tell me where you live and I'll see if I have some Buds close. AND IT SOUNDS LIKE YOU NEED TO EAT MORE, LOTS MORE!

Let me hear from you

 

[panthereo]

Hey p! Welcome to IMF - congrats on looking for some phsyique improvement! I don't know if you want to bother looking into any hormone therapy (e.g. low testosterone can be a limiting factor - if you are at all interested, speak w/ your doctor). Otherwise, you gotta eat to grow! Obviously you don't want to be miserable, but I am willing to bet if you get your food intake a little higher, you might find more energy, thus more weight lifting, thus more muscle gain. Since its a feedback loop - if you increase your lifting, you may find your body needing more fuel and your appetite may increase. Also you don't mention any carbs - carbs are the body's preferred "readily available" energy source - w/ no carbs, you're not providing your body w/ anything to build with. Doesn't need to be a lot - but some earlier in the day, and then some after the gym (what you'll often see referred to as "Post Workout Meal" or PWO). The reason behind this is that after training you've burned up all the glycogen (your readily available energy source) in your body, and being all used up, your body is in a state to optimally absorb "replacement carbs". This PWO meal might be something like a protein shake + some waxy maize or a fast-acting carb drink or something like that.

Although its great you're doing the bike - I might venture again that if your food intake isn't all that high, doing cardiovascular work may just be burning up what you did eat and may be burning up some muscle as well (catabolism), further working against the goal to build some muscle.

You might consider this route - look for easy ways to add a little more food in your diet - get in some carbs (again you might talk to your doc regarding nutrition / diet recommendations), maybe drop 10 minutes from your bike ride and replace it w/ more time lifting. Small changes that you can adapt to vs big dramatic changes - this way you can adjust comfortably, determine what you like / don't like and also see how the small changes show themselves - if you have more energy, able to digest everything comfortably, sleep good, etc.



Beyond cool Built! My mom, at age 70 and a hip replacement, does a "toning" class (which is the best I've seen her do in terms of resistance training) but also has been doing pilates and step aerobics w/ my dad for last 20 years at least. Both she & my dad get around like age isn't an issue.

Thank you for the post and I wish I had found this site sooner. I use five grams of
Androgel on a daily basis. This is due to 2004 cancer of the prostate. PSA is 0.03.
I also do 1 unit of G , but I am looking into EX. The reason I have a limit on food intake is that " they " say eating less helps one live longer, However, 1500 cal a day is not much. I hold my carbs down to about 50 gr, or less. I have a tendency to gain weight(fat )easily. I think you are correct, decreasing time to 20 min may be best, after 35 min, I am " pooped "

Again, thanks for the advise and I shall put it to good use.

panthereo

 

[panthereo]

Welcome to IronMagazine! What's your height and weight?

I'll be 49 in August but can empathize with the tendon deterioration at least a tiny bit. Was taking the steps two and three at a time at the elementary school where I teach. Next day? Felt like I had broken glass in my knees. Was wondering what I had done and then thought of bounding down the steps.

Joked with friends that when I'm 99 the bones will just fracture outright.

Congratulations on hitting 79 and still being interested in strength and muscle.

I'd get blood work done if possible, get a good trainer, read Built's beginner info (see link in my sig), take into account the fact that you are older while maintaining a positive "I can gain muscle!" attitude, and get on a set eating schedule.

Is your diet restricted due to your ilo (however it's spelled) or do you have the green light from your doc to eat as you see fit? Are you structurally restricted at all or do all your limbs/joints bend as they did years ago?

Can you do seated leg press on the machines? Squats might be out from your back surgeries, but the leg press might be an option? You want to work those compound movements as much as possible and leg work is a great goal.

Wishing you success! Please keep posting. Have you created a training journal? One member of this site you might seek out is Burr. He's 69 years old and is a terror!

Burr's journal: http://www.ironmagazineforums.com/online-journals/113982-burrs-wonderful-workouts.html

Thank you for the note. No, my diet is not set, but after not using the large intestine for six months, it takes at least two years to return it to normal and some never return to normal. I have found out since my Ileostomy, that nothing is ever the same again. I lost 20 pounds in 10 days and the skin looks like a dead chicken that has been over cooked....lol. I have tried in the past to perform leg presses on the machine, but an old football knee does not do well, However, I do ham string and thigh presses. Good idea to look into the journal see how Burr is doing and looking.

Again, Thanks,

panthereo

 

[panthereo]

No more aging...lol

Hey Pant,
Glad to see you here, what part of Texas are you in? I lived in Dallas and Kemah and a few small towns on the way. I have a few training Buds there still.
Sounds like you need to find some things to eat that you like and a workout routine that likes you. I change routines every few months just so I don't get bored, I also try to cycle 20 miles three times a week.
So please tell me where you live and I'll see if I have some Buds close. AND IT SOUNDS LIKE YOU NEED TO EAT MORE, LOTS MORE!

Let me hear from you

Thank you for the note, I am located in Plano, TX I worked out at Express fitness, However, they closed shop and moved to a smaller location and are part of " Texas Family Fitness " After the responses to my " plea for assistance " I have decide to consume at least two thousand calories a day and include up to one hundred carbs. I have found in the past that that I feel stronger and have more energy at that, or more calories

Again, thank you for the interest.

panthereo.

 

[damage]

79. Respect!






That is all.

 

[sassy69]

Thank you for the post and I wish I had found this site sooner. I use five grams of
Androgel on a daily basis. This is due to 2004 cancer of the prostate. PSA is 0.03.
I also do 1 unit of G , but I am looking into EX. The reason I have a limit on food intake is that " they " say eating less helps one live longer, However, 1500 cal a day is not much. I hold my carbs down to about 50 gr, or less. I have a tendency to gain weight(fat )easily. I think you are correct, decreasing time to 20 min may be best, after 35 min, I am " pooped "

Again, thanks for the advise and I shall put it to good use.

panthereo

To compare - I cut on 17-1800 calories for competition.. its one thing to limit your food intake (yes I've seen this approach as well) - but there's a point where you have to have enough to support your energy demands. Starving yourself really just means you're leaving your body to feed on its available resources to meet the demands - this means going catabolic. If you're trying to BUILD, you need to both fuel the work to build, as well as provide the building materials. Its great you're on some HRT and GH - i might even suggest more GH .. but if you're working w/ what is prescribed, run w/ that. But given you're supplying the testosterone, all you need to do now is provide some nutritional support to fuel the whole thing.

One easy way to start is to schedule a cheat meal a couple times / week - since you're already mimicking a "low carb diet" (e.g .the adtkins definition is < 20-30 g / day) - you can research ketogenic diet if you want - but to keep your metabolism from stalling out, throw in a couple good carb ups / week. Here you could schedule in your chocolate fix, and get in a good steak & potato dinner w/ some steamed broccoli or something. I bet you'll be stuffed, but you feel amazing afterwards.

So two ways you can work in small increases in food intake to still be comfortable w/ the whole process - either try to add in 1 more meal in your regular day - this would be around 400 calories I'm thinking - a good hunk of quality lean meat (or even a little on the fatty side, but still quality). OR as I mentioned above, try a couple refeeds per week. You'll probably notice a little bit of bloat and being stuffed after eating more than your usual intake, but over the course of a week you will notice a boost in your energy.. you'll get a sense of how long yoru body responds to a single decent feeding of carbs as you are more energetic the first two days, by the 3rd you'll notice you're less energetic , and then another refeed and repeat. That's your body burning up the available resources.

Also I don't remember if its been called out - fish oils! A great supplement and wonderful for joints!

 

[Built]

^spot on advice as always from Sassy - and I'm delighted to hear about the GH and HRT. Those, along with your good diet and some weights, lifted safely and in a comfortable range of motion but with progressive resistance as you are able - will do your body a great deal of good.

 

[Burr]

Something to think about!

Eat a Big Breakfast before your workout. Sit and enjoy each bite. Think about your day, your lifting and how much you are going to enjoy the day.

Have a great lunch, give thanks for the morning and look forward to what you are going to do in the afternoon. Have a snack about 2 or so then have a light (early) dinner and "maybe" a snack in the evening.

I worry more about living then I do about dieing. I know I am going to die from something someday. When I die have a hell of a party because I have had a great life. While I am here I "try" to enjoy everything I do. If I don't get a workout in today it will be OK, if I don't cycle it's OK. I lift to stay hard I hope I never hear someone say "look at the old man with the hanging skin".

I'm a diabetic so I have to watch my sugar but I still live and I cheat with ice
cream or/and cake.

Life is wonderful, enjoy every minute.

PS: don't know anyone up there!

 

[sassy69]

Speaking of ice.. if you do experience soreness from starting to increase your lifting, remember that ICE is your best friend! I always keep a couple of those freezer gel packs in my freezer ready to go after shoulder or bi / tri day. Something is guaranteed to get tweaked!

 

[panthereo]

Thank you

To compare - I cut on 17-1800 calories for competition.. its one thing to limit your food intake (yes I've seen this approach as well) - but there's a point where you have to have enough to support your energy demands. Starving yourself really just means you're leaving your body to feed on its available resources to meet the demands - this means going catabolic. If you're trying to BUILD, you need to both fuel the work to build, as well as provide the building materials. Its great you're on some HRT and GH - i might even suggest more GH .. but if you're working w/ what is prescribed, run w/ that. But given you're supplying the testosterone, all you need to do now is provide some nutritional support to fuel the whole thing.

One easy way to start is to schedule a cheat meal a couple times / week - since you're already mimicking a "low carb diet" (e.g .the adtkins definition is < 20-30 g / day) - you can research ketogenic diet if you want - but to keep your metabolism from stalling out, throw in a couple good carb ups / week. Here you could schedule in your chocolate fix, and get in a good steak & potato dinner w/ some steamed broccoli or something. I bet you'll be stuffed, but you feel amazing afterwards.

So two ways you can work in small increases in food intake to still be comfortable w/ the whole process - either try to add in 1 more meal in your regular day - this would be around 400 calories I'm thinking - a good hunk of quality lean meat (or even a little on the fatty side, but still quality). OR as I mentioned above, try a couple refeeds per week. You'll probably notice a little bit of bloat and being stuffed after eating more than your usual intake, but over the course of a week you will notice a boost in your energy.. you'll get a sense of how long yoru body responds to a single decent feeding of carbs as you are more energetic the first two days, by the 3rd you'll notice you're less energetic , and then another refeed and repeat. That's your body burning up the available resources.

Also I don't remember if its been called out - fish oils! A great supplement and wonderful for joints!

Thanking you for the above information and suggestions. After my weight traning this Monday, I did not feel like 79, I felt like 99. I am not sure if I have another internal problem, or just not consuming the required amount of food for the calories I am expending. I am going for the extra calories ( about 2000 a day ) and
consuming more good protean ie. steak, egg whites and a few more carbs.
I also consume about 2000 gm of fish oil daily, Omega 3"s

I appreciate the information and will study the note and insert other suggestions.

Again, I thank you for the information and the time spent putting it in print.

panthereo

 

[panthereo]

A good outlook on life

Something to think about!

Eat a Big Breakfast before your workout. Sit and enjoy each bite. Think about your day, your lifting and how much you are going to enjoy the day.

Have a great lunch, give thanks for the morning and look forward to what you are going to do in the afternoon. Have a snack about 2 or so then have a light (early) dinner and "maybe" a snack in the evening.

I worry more about living then I do about dieing. I know I am going to die from something someday. When I die have a hell of a party because I have had a great life. While I am here I "try" to enjoy everything I do. If I don't get a workout in today it will be OK, if I don't cycle it's OK. I lift to stay hard I hope I never hear someone say "look at the old man with the hanging skin".

I'm a diabetic so I have to watch my sugar but I still live and I cheat with ice
cream or/and cake.

Life is wonderful, enjoy every minute.

PS: don't know anyone up there!

Thank you for a " Good " post. I agree, it is a happier and better life if one looks on the positive side of things and takes the time to enjoy each hour and each day. I have been to busy lately to take the time to enjoy relaxing and getting my thoughts together. When one reaches 79, they realize there is not a lot of time left and one should enjoy the remaining time and treat themselves well. My question is, do you still lift the heavy weights, or does there come a day when you think, Wow, I had better lift lighter weights. I read your journal and the weights look a little heavy for me, or perhaps, I just think they are. I will read the journal again and see if I can pick-up any more ideas.

Thanks,

panthereo

 

[PainandGain]

Panthereo, I just wanted to say it's good to see someone at your age so genuinely interested in your health and active like you are. Keep up the good work Gramps

 

[bonobo]

Thank you for a " Good " post. I agree, it is a happier and better life if one looks on the positive side of things and takes the time to enjoy each hour and each day. I have been to busy lately to take the time to enjoy relaxing and getting my thoughts together. When one reaches 79, they realize there is not a lot of time left and one should enjoy the remaining time and treat themselves well. My question is, do you still lift the heavy weights, or does there come a day when you think, Wow, I had better lift lighter weights. I read your journal and the weights look a little heavy for me, or perhaps, I just think they are. I will read the journal again and see if I can pick-up any more ideas.

Thanks,

panthereo

I am only ( ) 53, but I am lifting lighter now. I had a 1RM goal which I accomplished in January, and now I have cut about 15% off the max weights I was lifting in prep for that, and I have more sessions with lighter weights/higher reps. I've got injuries and joint issues, so I want to spare them the stress of higher weights.

Last year, I had a nice long talk with a retired Marine of 82 years old. He was upset on one hand that he had to quit running marathons two years before, but he said his weight routine was keeping him nimble and spry. I don't remember the exact amounts, but I think he was benching 55 lbs and curling 15 lbs or so. BUt he was doing max reps of all his lifts.

 

[panthereo]

I am only ( ) 53, but I am lifting lighter now. I had a 1RM goal which I accomplished in January, and now I have cut about 15% off the max weights I was lifting in prep for that, and I have more sessions with lighter weights/higher reps. I've got injuries and joint issues, so I want to spare them the stress of higher weights.

Last year, I had a nice long talk with a retired Marine of 82 years old. He was upset on one hand that he had to quit running marathons two years before, but he said his weight routine was keeping him nimble and spry. I don't remember the exact amounts, but I think he was benching 55 lbs and curling 15 lbs or so. BUt he was doing max reps of all his lifts.

Thank you for the post....I have decreased my weights from about70 pounds on the machines down to about 40 to 45 pounds except on the pull down I do 65 pounds I do 16 reps and do 3 three sets. At this age ( 79 ) I find it hard to build muscle at least in the chest area. I curl 30 pounds in each arm first the left and then the right. 16 reps, 3 sets. The left side of my body is tough to build muscle as I am dominate on the right.

Well, thanks again for the post and I accept all all knowledge seriously.

Happy landings,

panthereo

 

[brian lee]

I will try to never again bitch and moan while making excuses not to go to the gym.

Thank you sir, You are an inspiration, I salute you,
Brian

 

[Kathybird]

I hope to be doing as well as you when I'm 79.

I can tell you my mother's issues with food - post gallbladder surgery, she finds eating anything "bad" (read in BB talk "not clean") gives her indigestion. She basically eats a BB's diet. Lots of chicken, greens, red meat once or twice a week, complex carbs, fish sometimes, eggs. Prepared simply.

No one's mentioned going slowly up to 2K calories - you might have some digestion issues (there's a lot of this in my family), so work up to your 2000 cals.