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DrRoyWolfe
05-05-2019, 04:53 PM
Hi Everyone!

I have decided to start lifting weights.

I am almost 35 and I have only lifted consistently once in my life for about 9 to 12 weeks. This was about four years ago. I currently weight about 150 lbs, and I am 5 foot 8 inches.

It has always been very difficult for me to gain mass, I guess I am not a big eater. I think I can put on significantly more muscle mass given my height and age and current weight. I have little pudge, but I am definitely 'skinny fat' type.

What do you guys recommend now that I will start the gym and with my specifics? I intend to do Starting Strength.

I was considering drinking about 2 litres of milk a day in addition to a mass gainer and two whole meals (I dread thinking about this).

For the first two weeks I would drink a half litre or so with the mass gainer in one week, followed by a full litre a day the second week. On the other weeks going forward, always 2 litres a day. I should be able to clock up to 4k calories a day.

What do you guys say? Is this healthy for me at my age?

JayB1985
05-06-2019, 02:12 AM
Read this for nutrition

https://forum.bodybuilding.com/showthread.php?t=173439001

Follow mrpb’s guidelines and you’ll be fine. No need to over complicate things.

You don’t need mass gainers and to drink loads of milk a day to gain weight. You’ll spend all day on the toilet. If you struggle to get the calories in look at adding more calorie dense foods that won’t send your bowels into overdrive.

Track your calories, eat at a slight surplus, if you gain weight carry on, if you stay the same or lose weight add more.


Starting Strength is a solid starting routine. I would personally do the “Kethnaab” version as it’s easier to follow due to replacing power cleans with rows - https://forum.bodybuilding.com/showthread.php?t=998224&pagenumber=

Or look at Fierce 5 as that is another great routine with a few more exercises you may enjoy - https://forum.bodybuilding.com/showthread.php?t=162916931&page=1

Heisman2
05-06-2019, 02:15 AM
Mass gainer is a waste of money. Have you read the sticky threads? Are you willing to try counting calories? Most people don't find it that difficult to add say one 400 kcal peanut butter sandwich to their normal daily diet, which is all many would have to do to start gaining weight.

superman704
05-06-2019, 04:26 AM
You can do it OP

grubman
05-06-2019, 06:16 AM
Read this for nutrition

https://forum.bodybuilding.com/showthread.php?t=173439001

Follow mrpb’s guidelines and you’ll be fine. No need to over complicate things.

You don’t need mass gainers and to drink loads of milk a day to gain weight. You’ll spend all day on the toilet. If you struggle to get the calories in look at adding more calorie dense foods that won’t send your bowels into overdrive.

Track your calories, eat at a slight surplus, if you gain weight carry on, if you stay the same or lose weight add more.


Starting Strength is a solid starting routine. I would personally do the “Kethnaab” version as it’s easier to follow due to replacing power cleans with rows - https://forum.bodybuilding.com/showthread.php?t=998224&pagenumber=

Or look at Fierce 5 as that is another great routine with a few more exercises you may enjoy - https://forum.bodybuilding.com/showthread.php?t=162916931&page=1


Mass gainer is a waste of money. Have you read the sticky threads? Are you willing to try counting calories? Most people don't find it that difficult to add say one 400 kcal peanut butter sandwich to their normal daily diet, which is all many would have to do to start gaining weight.

^^^what these guys said...you can’t just do some random crap and hope it’ll work. It doesn’t take a lot of effort or time to understand the basics of nutrition, your TDEE, and what a healthy surplus is. There are also plenty of good programs to get you started...just read the links these guys gave you, and follow the programs as written. With total dedication, consistency and maximum EFFORT you will see the changes you want...it’s not “hard”, but you get out of it what you put in.

I started (again, after 17 years off) at age 42 143 pounds. Now I’m 50, averaging about 160...look at my before and after gallery pics or the video in my sig to see what a difference about 20+ pounds of muscle and a little less fat on a guy our size makes.

Good luck. :)

adigiro1
05-06-2019, 06:22 AM
easy on the milk, it isn't even good for you

TheUnderdog83
05-06-2019, 09:25 AM
easy on the milk, it isn't even good for you

What makes you say that?