Body Transformation at 36

[ufcdad01]

I am 36 yrs old and trying to get back into the gym and really make a transformation. I weight 195 lbs at 6ft. That might sound ok to some people but not when it is all or about 90% fat. I need some serious help. I want to be around 180 or so but solid muscle. What can i do??? I'm taking EAS Whey Protien and Just finished a can of N.O. Xplode. I love it. Serious pump at the gym. I'm thinking of taking a stack with GAKIC, LEUKIC, and CREAKIC and then Hydroxycutt for the fat burn. I know i need to up my Cardio. Right now i am doing 20 min about 2 to 3 times a week with my metabolic heart rate at about 147.
Does anyone have any suggestions. Please Help. also was curious if i should do high reps less weight or low reps more weight???? PLEASE HELP!!!

I started back at the gym about 4 weeks ago. I see a minor improvement in my upper body. I have not lost any weight what so ever????

[GreenWave1]

Give us some specifics about your diet and workout. What do you do for cardio? When do you do cardio?

[SYNBAD]

Originally Posted by Kevin Miller

Give us some specifics about your diet and workout. What do you do for cardio? When do you do cardio?

yes fill in these blanks and you will get plenty of help. And don't sugar coat it. Lay it all out on the line even if your diet is 50 twinkies a day we need the truth to help.

[gneal]

Another thing....it's only been one month. It's going to take more time than that to lose those extra pounds.

Good luck!!

[neoborn]

~ Fundamental Guidelines ~

• Workout hard - There are many different workout regimes, many that work well. Generally: Strength training is in the 6 rep range / Bodybuilding in the 8-10 rep range. - Rep range warmup: 15 ( sets 1 & 2 ) Working: 10, 8, 6 last three sets add drop sets to failure )
  
  
• Fast Efficient Workouts = 1hr - This is not hard and fast but studies have shown that Cortisol rises after 1hr
  
  
• Protein shake immediately after workout and then protein meal with carbs etc within 1hr
  
  
• Creatine - Mono or CEE you decide. Both before and after workout.
  
  
• Daily meals - 5 - 6 day ( including shakes ) protein = 1g per pound of body weight. Meal 1 ( breakies ) is shake plus oatmeal or whatever else you want ( apple is good fibre / system crap mover ), Meal 6 is post workout shake with creatine etc and then solid food meal. Carbs tapered down from morning to evening and fats tapered up from morning to evening. Protein is a constant.
  
  
• Sleep 8 - 10 hrs a night ( very imp for all natural BB'ers )
  
  
• Supps - Do you note the order in which these are and where supps come??? - a) Multivitamin / B complex b) Whey protein c) creatine e) Test boosters / stacks etc

~ Exercises ~

• Squats - Biggest muscle and boosts test like crazy, work em hard and see results big time.
  
  
• Deadlifts / Chins / Bent over Rows / Pulldowns - 1st attempt either an palm up or palm down chin at the beginning of your back workout, if you can do one, try two, if you can do 15, add weight. Most important for back is to make the mind / muscle connection. Concentrate ( start with low weight and excellent form ) on getting a good contraction and not swinging with the weight. Calm controlled up down with good squeeze of lats at bottom of rep. All about the connection / squeeze
  
  
• Leg press
  
  
• Flat Bench Dumbell / Barbell - Always swap it up, it takes more muscle etc to do dumbells ( stabilizing muscles etc ) but switch it up - Start with dips to hit lower chest then move to flat bench / incline.
  
  
• Core work - Abs / lower back - work the weaker harder.

This should give you a good idea....Best thing for test.....squats ....good form, warm up well, be careful and grow!

Here's some links to get you started:

Training Primer

HIIT High Intensity Interval Cardio Training

Bill Starr 5x5 - Madcow Intermediate or Linear Version

Bodybuilding Nutrition - Sample Bodybuilding Diet

The Training Information Vault (programs, exercises and more) - Bodybuilding.com Forums

Anabolic Diet | Sample Bodybuilders Diet

[raffim]

Originally Posted by neoborn

~ Fundamental Guidelines ~

• Workout hard - There are many different workout regimes, many that work well. Generally: Strength training is in the 6 rep range / Bodybuilding in the 8-10 rep range. - Rep range warmup: 15 ( sets 1 & 2 ) Working: 10, 8, 6 last three sets add drop sets to failure )
  
  
• Fast Efficient Workouts = 1hr - This is not hard and fast but studies have shown that Cortisol rises after 1hr
  
  
• Protein shake immediately after workout and then protein meal with carbs etc within 1hr
  
  
• Creatine - Mono or CEE you decide. Both before and after workout.
  
  
• Daily meals - 5 - 6 day ( including shakes ) protein = 1g per pound of body weight. Meal 1 ( breakies ) is shake plus oatmeal or whatever else you want ( apple is good fibre / system crap mover ), Meal 6 is post workout shake with creatine etc and then solid food meal. Carbs tapered down from morning to evening and fats tapered up from morning to evening. Protein is a constant.
  
  
• Sleep 8 - 10 hrs a night ( very imp for all natural BB'ers )
  
  
• Supps - Do you note the order in which these are and where supps come??? - a) Multivitamin / B complex b) Whey protein c) creatine e) Test boosters / stacks etc

~ Exercises ~

• Squats - Biggest muscle and boosts test like crazy, work em hard and see results big time.
  
  
• Deadlifts / Chins / Bent over Rows / Pulldowns - 1st attempt either an palm up or palm down chin at the beginning of your back workout, if you can do one, try two, if you can do 15, add weight. Most important for back is to make the mind / muscle connection. Concentrate ( start with low weight and excellent form ) on getting a good contraction and not swinging with the weight. Calm controlled up down with good squeeze of lats at bottom of rep. All about the connection / squeeze
  
  
• Leg press
  
  
• Flat Bench Dumbell / Barbell - Always swap it up, it takes more muscle etc to do dumbells ( stabilizing muscles etc ) but switch it up - Start with dips to hit lower chest then move to flat bench / incline.
  
  
• Core work - Abs / lower back - work the weaker harder.

This should give you a good idea....Best thing for test.....squats ....good form, warm up well, be careful and grow!

Here's some links to get you started:

Training Primer

HIIT High Intensity Interval Cardio Training

Bill Starr 5x5 - Madcow Intermediate or Linear Version

Bodybuilding Nutrition - Sample Bodybuilding Diet

The Training Information Vault (programs, exercises and more) - Bodybuilding.com Forums

Anabolic Diet | Sample Bodybuilders Diet

Perfect post as a general response to a general question....

Personally, I hate seeing posts from folks who are just starting out, looking for advice, but most of the question refers to supplements. Supplements will ONLY make a difference if EVERYTHING ELSE you are doing is right, i.e. see exercise and diet advice in attached post. And even then, they will only make a very minor difference.

BBing = Diet + Diet + Diet + Diet + A Good CONSISTENT workout.... Then you got rest. Beyond these three, anything else you do is all minor tweaking.

Post your WO and Diet and stats and you will get good advice.

IMO, what supplements you take is meaningless. It all comes down to how much money you got to burn. If you don't want to throw your money away, just get yourself some protein powder to fill in the gaps in your diet and some basic multi vitamins and fish oil. That should take you 5 minutes to address. Now you got hours and hours of time to focus on what will make a REAL difference... DIET... DIET... DIET... DIET... your WO...

Good luck.

.

[lukamar]

Originally Posted by ufcdad01

Does anyone have any suggestions. Please Help. also was curious if i should do high reps less weight or low reps more weight???? PLEASE HELP!!!

First thing to do in the gym is make sure your form is correct. Ask someone that is knowledgeable to check it for you.

I can't lift heavy because of an injury that I have had to live with so I now lift lighter weights and higher reps but with very short rest periods between sets. As I'm not a cardio Junkie I use it as cardio as well as i can get my heart rate up quickly and keep it there for the whole workout. I also like to do some exercises in the 20-50 rep range with lots of sets, but that's just me.

In the end it is what works for YOU. Some people respond well to high weights low reps some to high reps lower weight with lots of sets. Most of us are somewhere in the middle. Find what works for you and what is comfortable rather than what someone else tells you to do. In time you will learn that there is no proper workout/training program except the one that works for you.

Wait until you get your diet right before loading up on supplements.

[IdahoViking]

Originally Posted by SYNBAD

yes fill in these blanks and you will get plenty of help. And don't sugar coat it. Lay it all out on the line even if your diet is 50 twinkies a day we need the truth to help.

I wanna go on that diet!!

[lukamar]

Originally Posted by IdahoViking

I wanna go on that diet!!

That was my bulking diet for years..

[SYNBAD]

Originally Posted by lukamar

That was my bulking diet for years..

mine too along with ho hos. Nothing wrong with a good ho every now and than.. lol

[m1k3g0rd]

Originally Posted by ufcdad01

....That might sound ok to some people but not when it is all or about 90% fat. I need some serious help.

... 90% fat?? Ok let's see, you could lose most of that and be 6' tall & 30lbs.

Perception is everything when facts are omitted.. :-)

[chodan9]

Originally Posted by SYNBAD

mine too along with ho hos. Nothing wrong with a good ho every now and than.. lol

hmm I dont think I could pay for sex!

[Nothing to Lose]

Proper sleep, diet, and recovery time are crucial to muscle growth. As for supps really all you need is protein powder, Optimum Nutrition makes good cheep protein, and maybe some creatine, but everything else is questionable. As others here have said diet is very important. You need clean whole foods, stay away from processed foods. Eat FRESH fruits, vegetables, chicken, fish, and almonds just to scratch the surface. But how much to eat depends on your goals. If you are trying to gain large muscle mass you need to have a calorie surplus and lift heavy, but if you are trying to lose weight you need to burn more calories than you are taking in. Or else you will not burn away the calories your body has store as fat. You may have to focus more on losing weight at fist, than after this you can focus on packing on large muscle mass. You can do one or the other very well or you can do both half-azzed. It will take time so don't give up if you do not see quick results.

[redweston]

Originally Posted by raffim

Perfect post as a general response to a general question....

Personally, I hate seeing posts from folks who are just starting out, looking for advice, but most of the question refers to supplements. Supplements will ONLY make a difference if EVERYTHING ELSE you are doing is right, i.e. see exercise and diet advice in attached post. And even then, they will only make a very minor difference.

BBing = Diet + Diet + Diet + Diet + A Good CONSISTENT workout.... Then you got rest. Beyond these three, anything else you do is all minor tweaking.

Post your WO and Diet and stats and you will get good advice.

IMO, what supplements you take is meaningless. It all comes down to how much money you got to burn. If you don't want to throw your money away, just get yourself some protein powder to fill in the gaps in your diet and some basic multi vitamins and fish oil. That should take you 5 minutes to address. Now you got hours and hours of time to focus on what will make a REAL difference... DIET... DIET... DIET... DIET... your WO...

Good luck.

.

Gotta argree with the diet part being a biggie, it took me sooooo many years to figure that out!

keeponpumpin!-red

[raffim]

Originally Posted by redweston

Gotta argree with the diet part being a biggie, it took me sooooo many years to figure that out!

keeponpumpin!-red

you mean you figured it out!!!! damn bro.. share the knowledge!!!



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