Feeling Mean While Staying Lean

[OldManCrunch]

Hi all, new to the board.

I'm 39 (Pushing 40) and pretty fit. Lots of rugby and football in my youth, with the associated leg hassles now.

Up to December I got to the gym around 3 times a week with crossfit twice a week and then playing tennis twice a week for a couple of hours a time. I'm reasonably good and still play in local competition at a decent level.

I'm looking now to get a bit more disciplined in the gym (Or really: Maximise the results for the time I spend there) and developing my upper body, while not putting on too much puffy weight so I can keep trim for tennis.

To hopefully help with that: I've stopped the Crossfit classes (Which we mostly bodyweight focused) and taken up weight coaching sessions 3 times a week on alternate mornings which focus on 7 sets of 5 of chest presses, deadlifts and squats (1 exercise a session) and then 30 minutes of other exercises.

I've found these excellent in terms of getting my form right, and I then carry it across into my regular gym sessions.

So there's a balance to be struck in terms of diet to help build that muscle and I think that's where I'd really appreciate any input you guys might have.

But happy to be aboard! I'll follow up with a week's diet and exercise examples in the next posts.

[OldManCrunch]

Monday:
Exercise: 7 * 5 reps Squats and 30 mins misc light weight exercises
Breakfast: Post Gym Shake, 200g Egg Whites, 250ml Soup, 80ml Probiotic
Lunch 1: 200g Grilled Chicken, 40g Spinach
Lunch 2: 180g Grilled Sirloin, 250ml Soup
Dinner: 200g Baked Cod, 40g Spinach
Exercise: Tennis 2 hours, tends to burn approx 1000 calories

Tuesday:
Breakfast: 200g Egg Whites, 250ml Soup, 80ml Probiotic
Lunch 1: 200g Grilled Chicken, 250ml Soup
Lunch 2: 200g Baked Cod, 40g Spinach
Exercise: 45 mins Gym
Post Gym Shake
Dinner: 220g Grilled Chicken, 40g Spinach

Wednesday:
Exercise: 7 * 5 reps Chest Press and 30 mins misc light weight exercises
Breakfast: Post Gym Shake, 200g Egg Whites, 250ml Soup, 80ml Probiotic
Lunch 1: 200g Grilled Chicken, 40g Spinach
Lunch 2: 180g Grilled Sirloin, 250ml Soup
Dinner: 200g Baked Cod, 40g Spinach
Exercise: Tennis 2 hours, tends to burn approx 1000 calories

Thursday:
Breakfast: 200g Egg Whites, 250ml Soup, 80ml Probiotic
Lunch 1: 200g Grilled Chicken, 250ml Soup
Lunch 2: 200g Baked Cod, 40g Spinach
Exercise: 45 mins Gym
Post Gym Shake
Dinner: 220g Grilled Chicken, 40g Spinach

Friday:
Exercise: 7 * 5 reps Deadlift and 30 mins misc light weight exercises
Breakfast: Post Gym Shake, 200g Egg Whites, 250ml Soup, 80ml Probiotic
Lunch 1: 200g Grilled Chicken, 40g Spinach
Lunch 2: 200g Grilled Tilapia, 250ml Soup
Dinner: 220g Rump Steak, 40g Spinach

Saturday:
Exercise: 1 hour Gym
Post Gym Shake
Breakfast: 200g Egg Whites, 250ml Soup, 80ml Probiotic
Lunch 1: 200g Grilled Chicken, 40g Spinach
Lunch 2: 180g Grilled Sirloin, 250ml Soup
Dinner: 250g scallops and prawns, 250ml Soup

Sunday:
Exercise: No exercise, some minor stretching at home. No weights.
Breakfast: 200g Egg Whites, 250ml Soup, 80ml Probiotic
Lunch 1: 200g Grilled Chicken, 40g Spinach
Lunch 2: 180g Grilled Sirloin, 250ml Soup
Dinner: 300g lean beef + Veg bolognese + 40g Spinach

[OldManCrunch]

I'm pretty good at keeping to the schedule, I prep the fish and chicken in batches that last 3 or 4 days each. I don't add any sauces but do use lots of dry rub spices for taste.

The soup's not really soup, it's broc****, asparagus and cauliflower that I roast, then blend, then boil until consistent. There's no stock, it's really just vegitable mush, which I find much easier to eat than when it's solid veggies.

The post gym shake is 1 heaped tablespoon of peanut butter, 1 medium banana, a little honey and 2 scoops of Optimum Nutrition protein powder

Snacks for all days are 30gs roasted almonds and 1/2 an avocado

Supplements used are:

Morning:
Cycling onto Muscletech Creatine Platinum
Cod liver Tablets
GNC Magnesium (Helps massively with muscle cramps)

Exercise:
Pre: 1 Scoop Jym Pre-Workout
During: Scivation XTend BCAA

[OldManCrunch]

Saturday 5th January
Slept in. Bah.
Brunch (?): 200g Grilled Chicken, 250g soup
Pre workout drink
Gym
Post workout shake
Lunch 2: 200 Baked Cod, 50g spinach
Dinner: 200g Grilled Chicken, 250g soup
Pre Bed: 2 scoops Casein
Snacks: 30g Smoke Almonds 1/2 Avocado with 3 cherry tomatoes, 3 small squares Cadbury Bourneville chocolate.

Gym:
Chest Press:
1 * 8 40kg (90 Lbs)
1 * 5 60kg (130 Lbs)
3 * 5 70kg (155 Lbs)
1 * 3 75kg (165 Lbs)

Lat Pulldown
1 * 10 60kg (130 Lbs)
2 * 5 75kg (165 Lbs)
2 * 5 87kg (190 Lbs)
1 * 3 95kg (210 Lbs)

Triceps Dip
3 * 10 Bodyweight 74kg (165 Lbs)
1 * 10 Bodyweight + 5kg 79kg (175 Lbs)
1 * 8 Bodyweight + 10kg 84kg (185 Lbs)

EZ bar close grip cable curls
1 * 10 36 kg (80 Lbs)
1 * 8 45 kg (100 Lbs)
3 * 5 50 kg (110 Lbs)
1 * 5 55 kg (120 Lbs)

Barbell Shrug
1 * 10 60kg (130 Lbs)
3 * 5 70kg (155 Lbs)
1 * 5 80kg (175 Lbs)

Bicep Pull-ups
2 * 10 Bodyweight 74kg
2* 8 Bodyweight 74kg

480 calories burned

[OldManCrunch]

Tennis Tournament today, took up the day.

Breakfast: 200g Egg whites, 50g Spinach
Tennis (400 Calories Burned)
Snack: Mars bar, Banana, 2 Scoop Protein Shake
Tennis (900 Calories Burned)
Dinner: 240g Sirloin Steak, 250g Soup
After Dinner: 2 scoop Protein Shake

[OldManCrunch]

Breakfast: 200g Egg whites, 250g soup
Lunch 1: 130g Sirloin Steak, 250g soup
Lunch 2: 200g Chicken, 50g spinach
Dinner: 200g Chicken, 50g Spinach
Tennis 90 minutes: Calories burned: 1450
After Tennis: 2 80% meat sausages

Snacks: 1/2 Avocado, 30g Smoked Almonds, medium banana.
Pre Bed - 2 scoop Casein drink.

[OldManCrunch]

Breakfast: 200g Egg whites, 250g soup, probiotic
Lunch 1: 130g 80% meat sausages 50g spinach

Gym:

Lat Pulldown
1 * 10 65kg (145 Lbs)
2 * 5 75kg (165 Lbs)
2 * 5 87kg (190 Lbs)
1 * 5 95kg (210 Lbs)

Triceps Dip
1 * 10 Bodyweight 74kg (165 Lbs)
2 * 10 Bodyweight + 5kg 79kg (175 Lbs)
2 * 8 Bodyweight + 10kg 84kg (185 Lbs)

Cable Rope Tricep PullDown

1 * 10 40kg (88 Lbs)
2 * 5 50kg (110 Lbs)
2 * 5 55kg (120 Lbs)

Barbell Shrug
1 * 10 60kg (130 Lbs)
2 * 5 70kg (155 Lbs)
2 * 5 80kg (175 Lbs)
1* 3 90kg (200 Lbs)

Bicep Pull-ups
2 * 10 Bodyweight 74kg
2* 8 Bodyweight 74kg

50 * Oblique crunches
3 * 1 minute plank

580 calories burned
Postgym shake

Lunch 2: 180g grilled Salmon 250g soup

Dinner: 200g Chicken, 50g Spinach

Prebed - 2 scoops ON Casein

Snacks: 30g smoked almonds

[OldManCrunch]

Bench Press
1 * 8 40kg (90 Lbs)
1 * 5 50kg (130 Lbs)
3 * 5 60kg (155 Lbs)
1 * 3 75kg (165 Lbs)

Negative Pullups
4 * 8 bodyweight

Overhead carries
4 * 20kg - 30 second walks (2 mins total)

Pressups
35

Calories Burned: 450

Breakfast: 180g grilled Salmon 250g soup

Lunch 1: 200g Chicken, 50g Spinach

Lunch 1: 200g Chicken, 250g Soup

Dinner: 200g Chicken, 200g Spinach

Tennis: 110 minutes: 1250 calories

Snacks: 30g Almonds, 1 Mars bar (Yum).

[OldManCrunch]

Breakfast: 200g egg whites 250g soup

Lunch 1: 200g Chicken, 50g Spinach

Lunch 2: 200g Chicken, 250g Soup

Gym:
Squat
1 * 8 50kg (110 Lbs)
1 * 5 60kg (130 Lbs)
3 * 5 70kg (155 Lbs)
2 * 3 80kg (175 Lbs)

EZ bar close grip cable curls
1 * 10 36 kg (80 Lbs)
1 * 8 45 kg (100 Lbs)
3 * 5 55 kg (120 Lbs)
2 * 5 65 kg (143 Lbs)

Standing Calf Raise
1 * 5 65kg (143 Lbs)
2 * 5 75kg (165 Lbs)
2 * 5 80kg (175 Lbs)

Ab exercises:
8 * 20 various

Calories burned: 300

Post Gym Shake

Dinner: 240g steak, 50g Spinach

Snacks: 30g Almonds,

[OldManCrunch]

Fri 11th:
DeadLift:

1 * 8 40kg (90 Lbs)
1 * 5 50kg (130 Lbs)
3 * 5 60kg (155 Lbs)
1 * 5 75kg (165 Lbs)

Prowler pushes
4 * 40kg
2 * 50kg
1 * 60kg

Breakfast: 100g grilled Salmon, 50g Sirloin Steak 250g soup

Lunch 1: 200g Chicken, 250g Soup

Dinner: 200g Hake, 50g Spinach

Drinks: 4 Old Fashioneds

[OldManCrunch]

Saturday
Gym:
EZ bar close grip cable curls
1 * 8 50 kg (110 Lbs)
4 * 5 65 kg (143 Lbs)

Triceps Dip
1 * 10 Bodyweight 74kg (165 Lbs)
2 * 10 Bodyweight + 5kg 79kg (175 Lbs)
2 * 10 Bodyweight + 10kg 84kg (185 Lbs)
1 * 5 Bodyweight + 15kg 89kg (196 Lbs)

Seated Row
1 * 8 45 kg (100 Lbs)
2 * 5 55 kg (120 Lbs)
2 * 5 65 kg (143 Lbs)

Bicep Pull-ups
2 * 10 Bodyweight 74kg
2* 8 Bodyweight 74kg

Brunch:4 slices Omega Bread + 150g Smoked Salmon + 3/4 Avocado

Lunch: 2 slices Omega Bread + 50g Smoked Salmon + 1/4 Avocado
Dinner: 200g Chicken + 250 ML Soup

[OldManCrunch]

Sunday: Rest Day! Regular food - post gym shake.

[OldManCrunch]

Monday:
Exercise: 7 * 5 reps Squats
Squat
1 * 8 50kg (110 Lbs)
1 * 5 60kg (130 Lbs)
3 * 5 70kg (155 Lbs)
2 * 3 80kg (175 Lbs)

30 mins misc light weight exercises - 410 calories

Breakfast: Post Gym Shake, 200g Egg Whites, 250ml Soup, 80ml Probiotic
Lunch 1: 200g Grilled Chicken, 40g Spinach
Lunch 2: 180g Baked Cod 250ml Soup
Dinner: 200g Chicken 40g Spinach
Exercise: Tennis 2 hours, 1250 calories burned

[OldManCrunch]

Wednesday 16th January

Breakfast: 200g Egg whites, 250g soup, probiotic
Lunch 1: 200g Chicken 50g spinach

Gym:

Lat Pulldown
1 * 10 65kg (145 Lbs)
2 * 5 75kg (165 Lbs)
2 * 5 87kg (190 Lbs)

Triceps Dip
1 * 10 Bodyweight
3 * 10 Bodyweight + 10kg 84kg (185 Lbs)
2 * 6 Bodyweight + 15kg 89kg (196 Lbs)

Cable Rope Tricep PullDown

1 * 8 50kg (110 Lbs)
3 * 5 65kg (143 Lbs)

Seated Row
1 * 8 45 kg (100 Lbs)
2 * 5 55 kg (120 Lbs)
2 * 5 65 kg (143 Lbs)

50 * Oblique crunches
3 * 1 minute plank

520 calories burned

Postgym shake


Dinner: 200g Chicken, 50g Spinach

Snacks: 30g smoked almonds

[OldManCrunch]

Bench Press
1 * 8 40kg (90 Lbs)
1 * 5 50kg (130 Lbs)
3 * 5 60kg (155 Lbs)
1 * 5 70kg (162 Lbs)

Negative Pullups
4 * 8 bodyweight

Overhead carries
4 * 20kg - 30 second walks (2 mins total)

Pressups
35

Calories Burned: 500

Breakfast: 200g egg whites 250g soup
Post Gym Shake

Lunch 1: 200g Chicken, 50g Spinach

Dinner: 200g Baked Cod, 250g Soup

Tennis: 110 minutes: 1000 calories

Snacks: 30g Almonds

[OldManCrunch]

Thursday 17th Jan

Right knee is killing me. Think the squats are irritating a minor tear.

Gym:

Lat Pulldown
1 * 10 60kg (130 Lbs)
2 * 5 75kg (165 Lbs)
2 * 5 87kg (190 Lbs)
1 * 3 95kg (210 Lbs)

Had enough at that point. Got one a Bauerfeind Genutrain support for my knee which will hopefully help.

Breakfast: 200g egg whites 250g soup

Lunch 1: 200g Chicken, 50g Spinach

Dinner: 220g Baked Cod, 50g Spinach

Evening: Casein Shake. 30g almonds

[OldManCrunch]

Friday 18th Jan

Knee is still sore, so just doing work that puts no pressure on it.

Bench Press
1 * 8 40kg (90 Lbs)
1 * 5 50kg (130 Lbs)
5 * 5 60kg (155 Lbs)
2 * 5 70kg (162 Lbs)

Barbell Bicep Curl:
3 * 5 40kg (90 Lbs)
1 * 5 50kg (130 Lbs)

Barbell Row
1 * 8 40kg (90 Lbs)
1 * 5 50kg (130 Lbs)
4 * 5 60kg (155 Lbs)

Reverse Cable Crossover
1 * 5 50kg (130 Lbs)
4 * 5 60kg (155 Lbs)

Breakfast: 200g egg whites 250g soup
Post Gym Shake

Lunch 1: 200g Chicken, 50g Spinach

Dinner: 200g Baked Cod, 250g Soup

Snacks: 30g Almonds

[OldManCrunch]

Saturday 19th January
Lat Pulldown
1 * 10 65kg (145 Lbs)
2 * 5 75kg (165 Lbs)
2 * 3 87kg (190 Lbs)

Triceps Dip
1 * 10 Bodyweight
3 * 10 Bodyweight + 10kg 84kg (185 Lbs)
2 * 10 Bodyweight + 15kg 89kg (196 Lbs)

Cable Rope Tricep PullDown

1 * 8 50kg (110 Lbs)
3 * 5 65kg (143 Lbs)

Seated Row
1 * 8 45 kg (100 Lbs)
2 * 5 55 kg (120 Lbs)
2 * 5 65 kg (143 Lbs)

50 * Oblique crunches
3 * 1 minute plank