Men of the Over Age 35 Section (Pic thread, not journal thread)

[Jesse_Kearney]

Originally Posted by powerman2000

Obviously you need to keep the protein fairly high. If you're more concerned with fat loss I'd suggest you do plenty of moderate to intense cardio and eat low carb. I like to cycle my carb days. Like 200/100/50 grams, then repeat. You must be in a calorie deficit to lose fat, but the real trick is minimizing the muscle loss.

If you had some specific questions you might get some better responses as well.

Good luck, and I'm sure you'll get to your goal weight.

Let say I decide to use a 2g/pound formula for protein. Do I ingest the amount equal to my current weight and decrease my carbs, or do keep it all based on the weight I am striving for.
I ask because ultimately my muscle mass will need to increase to hit my goal, right?

[powerman2000]

Originally Posted by Jesse_Kearney

Let say I decide to use a 2g/pound formula for protein. Do I ingest the amount equal to my current weight and decrease my carbs, or do keep it all based on the weight I am striving for.
I ask because ultimately my muscle mass will need to increase to hit my goal, right?

I wouldn't eat that much protein. Based on your post earlier I would recommend 1 gram per lb of lean body mass. That means under 1 gram per lb of total bodyweight. I wouldn't worry about gaining muscle right now. Just eat a good variety of proteins in the amount I suggested and try cycling your carbs as suggested too. And don't forget to consume some healthy fats, but not too much because of the high calories. And if you're interested in a fat burner, I'd also recommend Clenbutrx, made by VPX.

[yakabebe]

Originally Posted by powerman2000

Obviously you need to keep the protein fairly high. If you're more concerned with fat loss I'd suggest you do plenty of moderate to intense cardio and eat low carb. I like to cycle my carb days. Like 200/100/50 grams, then repeat. You must be in a calorie deficit to lose fat, but the real trick is minimizing the muscle loss.

If you had some specific questions you might get some better responses as well.

Good luck, and I'm sure you'll get to your goal weight.

FWIW I'd keep it simple.

Work out you calorie needs (variety of formulae available but all much of a muchness): 66 + (6.23 x Weight) + (12.7 x Height) - (6.8 x Age) - shoot for a 500 daily calorie deficit and set a ratio of 40:30:30 (40% carbohydrate, 30% protein and 30% fat) and throw in 25-30 min X3 per week of cardio.

If that dont work - F#$k it and turn to drugs!

[bbgonnabe]

Originally Posted by yakabebe

FWIW I'd keep it simple.

Work out you calorie needs (variety of formulae available but all much of a muchness): 66 + (6.23 x Weight) + (12.7 x Height) - (6.8 x Age) - shoot for a 500 daily calorie deficit and set a ratio of 40:30:30 (40% carbohydrate, 30% protein and 30% fat) and throw in 25-30 min X3 per week of cardio.

If that dont work - F#$k it and turn to drugs!

Is that weight in lbs and height in inches or metric units?

[yakabebe]

Originally Posted by bbgonnabe

Is that weight in lbs and height in inches or metric units?

All in lbs inches and year

Mine for example is 66 + (6.23 x 187) + (12.7 x 70) + (6.8 x 59)
= 2521

[Jesse_Kearney]

Originally Posted by yakabebe

FWIW I'd keep it simple.

Work out you calorie needs (variety of formulae available but all much of a muchness): 66 + (6.23 x Weight) + (12.7 x Height) - (6.8 x Age) - shoot for a 500 daily calorie deficit and set a ratio of 40:30:30 (40% carbohydrate, 30% protein and 30% fat) and throw in 25-30 min X3 per week of cardio.

If that dont work - F#$k it and turn to drugs!

Judging from your pic, you know what the hell you're doing. That being the case I worked out the formula to being 170g of protein and 75g of fat per day. Is that enough or do I need to adjust it to 1g per pound and lower the fat equalize the calories?

Thanks for the help BTW.

[yakabebe]

Originally Posted by Jesse_Kearney

Judging from your pic, you know what the hell you're doing. That being the case I worked out the formula to being 170g of protein and 75g of fat per day. Is that enough or do I need to adjust it to 1g per pound and lower the fat equalize the calories?

Thanks for the help BTW.

Fact is, Jess...the thing is a bit of an experiment in one. And you're the subject

I've worked with some for whom the formulae, in terms of working out a BMR caloric need and then using a 500 or 1000 calorie deficit, had less to do with the outcome than getting a grasp on how that particular person reacted to the presence of carbs and fat

The protein for mine is a fuel for the muscles to grow or to spare the lean mass you have accumulated

The other issue that often plays havoc with a person's weight is the insulin reaction to the carbs and whether that is done in the presence of fat or otherwise

Myself - I simply cant do well with any real carb load as for whatever reason it ihibitsd fat loss and nothing I do seems to help. Hence I have a ketogenic diet in place which has about a 70:30 ratio of fat to protein. Thats is correct. Fat to protein. And minimal measurable carbs. I have a re-feed 1x per week for leptin and glycogen needs.

It seems there are many different metabolic paradigms out there and no hard and fast rule

For you right now I'd stick to around the 1.0-1.2g protein per lb for your protein and then fit the rest of your calorie needs into the ratio provided and then divide that by 5 or 6 meals and youve got something to then monitor and tweak as you go along.

[Jesse_Kearney]

Originally Posted by yakabebe

Fact is, Jess...the thing is a bit of an experiment in one. And you're the subject

I've worked with some for whom the formulae, in terms of working out a BMR caloric need and then using a 500 or 1000 calorie deficit, had less to do with the outcome than getting a grasp on how that particular person reacted to the presence of carbs and fat

The protein for mine is a fuel for the muscles to grow or to spare the lean mass you have accumulated

The other issue that often plays havoc with a person's weight is the insulin reaction to the carbs and whether that is done in the presence of fat or otherwise

Myself - I simply cant do well with any real carb load as for whatever reason it ihibitsd fat loss and nothing I do seems to help. Hence I have a ketogenic diet in place which has about a 70:30 ratio of fat to protein. Thats is correct. Fat to protein. And minimal measurable carbs. I have a re-feed 1x per week for leptin and glycogen needs.

It seems there are many different metabolic paradigms out there and no hard and fast rule

For you right now I'd stick to around the 1.0-1.2g protein per lb for your protein and then fit the rest of your calorie needs into the ratio provided and then divide that by 5 or 6 meals and youve got something to then monitor and tweak as you go along.

Thank you so much for your advice, I am going to start first thing in the am. I am going to post some after pics on the fourth of the next two consecutive months to show my progress.

Yakabebe, you are the man!!

[yakabebe]

Originally Posted by Jesse_Kearney

Thank you so much for your advice, I am going to start first thing in the am. I am going to post some after pics on the fourth of the next two consecutive months to show my progress.

Yakabebe, you are the man!!

Look forward to see your progress.

BTW...I'd also throw in a few supplements. Mainly at this satge creatine and some good BCAA's.

And I'd also suggest you use a good protein powder and post-work - out in that 30 min window afterwards - concoct a mix of the powder and an insulin spiker like vitargo (others out there). Reap the rewards of feeding the muscle at its most receptive time.

For the record. If so inclined, let's see a pic of you now.

[SavageWannaBe]

Originally Posted by yakabebe

For the record. If so inclined, let's see a pic of you now.

I highly recommend a before picture. I didn't take one because I didn't want any shots of me in athletic shorts with a big ole gut hanging out, and now I sorely regret it. I really wish I had that shot to measure progress against.

[applemac1o2]

how do u increase ur pec size nipples! mine are tiny

[abeachparty]

I just turned 51, and I have a contest on July 18 (NPC Natural Michigan).

These photos were taken on Saturday, July 4 ...

[wantmoresize]

Originally Posted by abeachparty

I just turned 51, and I have a contest on July 18 (NPC Natural Michigan).

These photos were taken on Saturday, July 4 ...

tremendous work bro!!!

[tank316]

abeachparty
Awesome job!!!

[mosborn]

Originally Posted by wantmoresize

tremendous work bro!!!

holy cow...great job! I hope I can look like that when I'm 51

[RAGNCAJN88]

Originally Posted by AustinHammond14

looking good, you have great abs, how do you keep your weight down?

Small no fat meals spread out. Chicken tuna ect. never cheat

[excelguru]

Shot #1: Me on Thanksgiving Day 2008 (37/5'10"/210lbs) - And that was BEFORE we had dinner!
Shot #2: Me 7.5 months later on July 12, 2009 (38/5'10"/188lbs)
Shot #3: Same day as #2.

Looks like a pretty cool site. Still feeling my way around it. Excellent articles.

[kcmoto]

Originally Posted by excelguru

Shot #1: Me on Thanksgiving Day 2008 (37/5'10"/210lbs) - And that was BEFORE we had dinner!
Shot #2: Me 7.5 months later on July 12, 2009 (38/5'10"/188lbs)
Shot #3: Same day as #2.

Looks like a pretty cool site. Still feeling my way around it. Excellent articles.

Well, thats motivating!!! Excellent Work! Where there's a will there's a way!

[crow223]

Here I am at the end of 6 weeks of working my butt off to dump a bunch of lard.
Now it's time to cut it up, and maybe add some more mass.

[PINO2007]

Hi everybody , i'm 53 years old 5"8 177 pounds in these pics . I plan to compete in the WABBA suisse championship master 50+ next year ! Any feedback welcome !

[abeachparty]

I entered this show last year as well. I will post a couple of comparison photos (I am #23) from the Grand Masters class, and then some ones of me from the evening posing routine.

[IronCity151]

Lost a butt load of fat (literally) this year, trying to add some lean mass.

[crow223]

Originally Posted by mgordon

Lost a butt load of fat (literally) this year, trying to add some lean mass.

You're looking great man!
I have AB envy...

[yakabebe]

Originally Posted by abeachparty

I entered this show last year as well. I will post a couple of comparison photos (I am #23) from the Grand Masters class, and then some ones of me from the evening posing routine.

Howd ya go?

[abeachparty]

Originally Posted by yakabebe

Howd ya go?

I was 3rd of 3 in the Grand Masters. I need more upper body size!

[vlantroop]

I've been a gym rat since i was 15 and never left! Now i've always lifted but had to discipline myself to cardio work and learned over time the ultimate secrete to sculpting ones self lies in nutrition. Let's consider the fact that your only actually training an hour to an hour and a half the rest of the day is eating sleeping and working so in reality training is a very tiny part of the whole picture diet and rest are the two largest portions of the whole pie!

[vlantroop]

Originally Posted by excelguru

shot #1: Me on thanksgiving day 2008 (37/5'10"/210lbs) - and that was before we had dinner!
Shot #2: Me 7.5 months later on july 12, 2009 (38/5'10"/188lbs)
shot #3: Same day as #2.

Looks like a pretty cool site. Still feeling my way around it. Excellent articles.

doing a great job! By the way i'm from shannon/rome ga. Went to high school at model. And wrestled in calhoun years later.

[excelguru]

Originally Posted by vlantroop

doing a great job! By the way i'm from shannon/rome ga. Went to high school at model. And wrestled in calhoun years later.

It's nice to know that someone else out there knows where Calhoun is. LOL

[wantmoresize]

Originally Posted by PINO2007

Hi everybody , i'm 53 years old 5"8 177 pounds in these pics . I plan to compete in the WABBA suisse championship master 50+ next year ! Any feedback welcome !

Another great job from the real men on this website - the over 35 crew

[PINO2007]

Originally Posted by wantmoresize

Another great job from the real men on this website - the over 35 crew

Thanks man , lookin' for any feedback on these pics for my competition next may in the master 50+ category !