I'm driving myself crazy!
I'm 59 years young.
My workouts are 3 days a week, usually 30 minutes of cardio and 30 minutes of heavy lifting and body weight exercises. Weighted pullups, bench, chin-ups, some squats but with minimal weight as I have bone spurs in both knees.
I do cardio on 2/3 of the off days.
My goal is to continue to get bigger but every time I try to bulk much past 185 LBS I get belly fat.
I do have a sweet tooth from my days as a professional drinker :).
I do take in 150 to 175 GR protein most days and, other than the evening sweets, eat healthy.
My big problem is controlling the sweet tooth animal in the evenings.
Any ideas would be appreciated.
Post your diet. Be specific...
Breakfast: 1 egg + 1/2 cup egg beaters + fresh garden tomato (grow them myself)
9:30 AM: 2 cups oatmeal
11:30 AM 48 gram protein shake
1:30 - 2;00 pm some kind of protein sandwich on whole grain role with whatever steamed vegetable the cafeteria has
3:30 PM: Lite & Fit Yogurt (80 cals)
Workout or cardio (10 Grams BBCA's)
7:00 PM Dinner: Protein, carbs, vegetables
8:30 PM cottage cheese
If I were you, I would make sure I get a minimum of 20g of protein at EVERY meal (try to make it +30). That will help to make sure that your body has some protein at any point during the day.
It sounds like you know what your problems are concerning the belly fat issue...junk food at night. Go to the grocery store & buy some healthy stuff that you don't mind snacking on. Then take all of the sweet stuff & give it away, throw it away, or put it somewhere out of sight.
How much did you increase calories when you went on a bulk?
I probably kicked my calories up to 3200 - 3500.
The last two months have been very heavy as I was working for a PR on bench.
Moved my bench from 225 (10 reps) to 315 (4 reps).
I'm guessing my cut number should be around 2400 - 2500.
The last thing I want to do is lose muscle mass that I have worked so hard to gain this last year.
Those numbers look good. I don't know all of your stats, but it sounds very reasonable. If you change your calories, just remember that you need to do it gradually. I try not to change my caloric intake by more than 300 or so from week to week when I'm being very strict...even if I am starting to cut or bulk.
If you need any more ideas, try reading the stickies in the nutrition forum. There are some good food lists, etc.
Ross is on point, I would also suggest supplimenting with BCAAs durring your cut. Will bump up your protein intake, and help preserve muscle mass.
I definitely use BCAAs during my workouts. I mix 10 grams of bulk in a solution of Crystal Light...just so they don't taste like something ouf of a stagnant pond!
My stats are:
Height: 5' 7"
Weight: 190 lbs
Biceps: 15:5 "
Waist: 36 inches
Quads: 24.5 inches
Calves: 16 inches
Squat 300 (I have bone spurs so have to go easy on squats)
Wide Grip Pull Up Body weight + 50 (240 lbs)
That's pretty impressive. I love seeing guys +40 & especially +50 moving serious weight. Seems like the majority of the people your age bitch & moan & make excuses about how they can't lift because they're not young any more. :) Keep up the good work
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