Over 50 Natural Bodybuilders: Do you bulk & cut? If not what?

[tkdnj]

Hey 50 and over guys - do you bulk & cut? If not, what do you do (i.e. where do you keep your calories?) ... and while were at, what about protein intake?

Thanks!

[Garage Rat]

No,but of course you have to start somewhere.
If your already heavy and have a smooth look you need to bring your BF down.
My advise is do it slowly over time especially if your are natural so muscle lose is at a minimum.
I lost 25 pound over a years time this way an average of 2 pounds a month.
Do not do the biggest loser type diet and lose it quickly
If you try to lose it fast not only will you lose muscle but trying to regain any significant muscle mass will be a difficult thing to do.
The idea is to keep as much as possible while losing as much BF as possible.
While dieting keep protein intake up at least a gram per pound of BW.
Always keep protein constant but you can adjust carb and fat macros.

You need to find you maintenance level calories where your neither gaining or losing weight and then adjust from there.
Keep a diet journal as well as a training journal to record your day to day eating and training habits.
I rotate lower with higher carb days which equal out to the base calories over say a weeks time.
So if my base is 200 carbs a day i might go 150 grams one day,200 grams the next and 250 grams the third day then start over.
It's rotation of carbs with one gram of carbs being four calories so a reduction of fifty is 200 calories on day one.
Another thing i like personally to do is two days at day one then day 2 average and day 3 upped carbs.
Hope this helps you some.

[ElrondHubbard]

Hey 50 and over guys - do you bulk & cut? If not, what do you do (i.e. where do you keep your calories?) ... and while were at, what about protein intake?

Thanks!

I think older people need to keep their protein intake high. And since we're still susceptible to gaining and losing fat and the side effects of it, the the concepts of bulking and cutting generally remain valid. It just has to be done carefully, and with an eye towards overall health.

Where do I keep my calories? Some in the refrigerator, some in a cabinet, some on the counter, and some in my belly. Is that what you meant?

[dazlittle]

Not over 50 but.....

No real science here as I do this for my own vanity, I like looking decent.

I've been doing this around 6 years, at my lightest I've been 187Lbs, at my heaviest I think I hit 224Lbs. I've found I don't like being skinny as my joints ache and don't like feeling fat and lethargic, so I hover around the mid point.

I'm currently 202-205Lbs, my lifts are increasing slowly and I can still see a 4 pack, 6 some days!!

[tkdnj]

No,but of course you have to start somewhere.
If your already heavy and have a smooth look you need to bring your BF down.
My advise is do it slowly over time especially if your are natural so muscle lose is at a minimum.
I lost 25 pound over a years time this way an average of 2 pounds a month.
Do not do the biggest loser type diet and lose it quickly
If you try to lose it fast not only will you lose muscle but trying to regain any significant muscle mass will be a difficult thing to do.
The idea is to keep as much as possible while losing as much BF as possible.
While dieting keep protein intake up at least a gram per pound of BW.
Always keep protein constant but you can adjust carb and fat macros.

You need to find you maintenance level calories where your neither gaining or losing weight and then adjust from there.
Keep a diet journal as well as a training journal to record your day to day eating and training habits.
I rotate lower with higher carb days which equal out to the base calories over say a weeks time.
So if my base is 200 carbs a day i might go 150 grams one day,200 grams the next and 250 grams the third day then start over.
It's rotation of carbs with one gram of carbs being four calories so a reduction of fifty is 200 calories on day one.
Another thing i like personally to do is two days at day one then day 2 average and day 3 upped carbs.
Hope this helps you some.

Thanks, I appreciate the perspective. I am sitting at about 17% BF, and I have designs on competing in an over 50 Natural show at some point. So I am debating whether to:
1) go on a 250 calorie deficit now to lose 2 pounds a month (much like you did) until I get to around 12% BF then go to maintenance or slightly above until I begin cutting for a show, or:
2) just stay on the clean bulk I am currently on (basically a 250 calorie surplus) until I commit to a show (which may be 2 years away) and plan out my cut then. Your thoughts?

[tkdnj]

I think older people need to keep their protein intake high. And since we're still susceptible to gaining and losing fat and the side effects of it, the the concepts of bulking and cutting generally remain valid. It just has to be done carefully, and with an eye towards overall health.

Where do I keep my calories? Some in the refrigerator, some in a cabinet, some on the counter, and some in my belly. Is that what you meant?

I keep my protein at about 1 gram per pound when cutting, and about .8 - .9 when in a calorie surplus. Those studies that tied high protein (defined as GT 20% of total calories) to cancer in middle age men scared me

[Watsonm5]

I just turned 50 and started 2 years ago...1 yr ago seriously. Currently on a Cut as I'm sniffing 20% BF but who knows... I feel like a fat pig. I do know I need muscle big time but first things first. Learning how to do this is a great experience so far but also a mind-F*k as well. Still learning the basics but eager as ever to create something from scratch. I love the challenge and seeing progress. Lifestyle change 101 at it's best...for the better.

[ljimd]

If you are a 50 yo newb, fattening and leaning
might work a few times. After that it's a waste.

[tkdnj]

If you are a 50 yo newb, fattening and leaning
might work a few times. After that it's a waste.

What do you mean? And what do you do?