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  1. #1
    Registered User TEZ's Avatar
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    In 40s looking to gain muscle while loosing fat, how is my plan looking?

    Hi

    Been a very long time since I posted here, in fact I had a 14 year break from any training. Wasnt sure if this is the right place to post but Im shouting out to get some eyes on what Im doing now.

    So Im 45 years old, done zero training for 14 years but 14 years ago I was full on training 4 days a week for gaining mass before the long break in which I developed tendonitis in shoulder, and lumbar disk issues later on while not training. Now I feel this is my last chance to get the body I should have got back then, lean muscle. Me and training partner was told all sorts of things to do, like eat as much as you can, but nothing on what we should be eating so it was Chicken, rice, veg, some fruit, some takeaways here and there.

    Right back to now. Iv been back into training in my garage since December 2018 with the aim for first 4 months to just get strong and back into it. Then cut calories down and added some short sessions of cardio, if you can call it cardio, fast pace walking every day then recently added AtheanX 90 day Abbs program in which Im in day 29.

    In Feb 2019 I was 14.1 stone, Im now 13.4 stone, lifting slightly less in some exercises, more in others. My calorie intake I only started to log when I wanted to lose fat, and I found from a few years back doing more walking and tight healthy diet of around 1000kcal was enough to lose about 1lb a week. Im now eating around 1200 to 1300 kcal from natural foods as Il list out in a moment. My day to day activity is on a computer most of the time. How people suggest that I would need 2600kcal a day I have no idea as id just get fat in no time.

    Im training 3 days a week Mon, Wed, Friday. Chest/ Triceps, Back/Biceps Legs/Shoulders, and abb and core training 6 days a week. My 1200 to 1300kcal hs been in place for just over a week now and I was on sub 1100kcal, my fat loss has stopped. Now I dont know how much LBM is so I could be gaining muscle, loose fat which i counteracting the scales.

    Im training hard, very hard, all sets to failure, and am listing close to what I did 14 years ago, only then I was a stone heavier carrying more fat, My form is way better now in which I make sure I also reach negative rep failier. Iv got pain in right shoulder, and am doing rotorcuff exercises every day with resistance bands. Both shoulders have issues, and its been this way for last two months.

    So Here is a typical week for me.

    Monday:

    9 am: AtheanX Abb 90 day workout on water
    9:15 Protien shake with water.
    9:35 Bowl Porage oats with milk
    10:am Walk 20min

    12:00pm Protien shake, some fruit normaly Apple or Great Fruit.
    1:30pm Lunch. Whole chicken breast, Rice, baby potatoes, Veg

    4pm Protien Shake. Half avacardo.

    5:30pm maybe Hike protien Bar

    6:30pm Training.

    (posted from my log yesterday) weight not inc bar.

    Chest / Triceps
    DBPress per arm
    12 x 20kg
    10 x 30kg
    10 x 34 only just

    Bench Press drop Sets
    6 x 90kg inc bar
    6 x 70kg (should have done 80kg)
    6 x 60kg

    DBPress incline
    7 x 30kg pa

    EZ Close grip tricep
    12 x 50kg
    10 x 60kg

    DB Tricep skull crushers pa
    15 x 6kg
    12 x 8kg

    Incline press max out machine
    7 x 100kg

    Tricep Push downs machine
    12 x 30kg
    10 x 30kg

    Resistance band chest cross overs stretch.
    medium resistance 12 reps.

    7:30pm Protein shake

    8:45pm Pink Salmon, couscous, veg

    Let me know what you think? This of course done vary. I do not follow same sets and reps every day, and change up the routine every 2 weeks to the type of exercise used. Iv adjusted my form to Jeff Cavalier from AthleanX which means by propper form Im lifting less than before, all controlled and paying attention to making weight heavier from the better form.

    Thanks.
    Last edited by TEZ; 08-27-2019 at 07:54 AM.
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  2. #2
    Gaintaining Mrpb's Avatar
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    Read the stickies please. Many questions answered there.
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  3. #3
    The OG 1MANU's Avatar
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    Your calorie intake is too low. Maybe aim for somewhere in the middle around 2000 calories and start there. Read this:

    https://forum.bodybuilding.com/showt...hp?t=173439001

    Configure proper TDEE and macros. Then come back and post.
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  4. #4
    Registered User TEZ's Avatar
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    Originally Posted by 1MANU View Post
    Your calorie intake is too low. Maybe aim for somewhere in the middle around 2000 calories and start there. Read this:



    Configure proper TDEE and macros. Then come back and post.
    Thanks for the link. According to that calculator at 1500kcal is said to be extreme weight loss, 2000kcal fat loss, and maintenance at 2500kcal. Now If Im gaining fat at 2000kcal, eating clean, no processed foods, no fruit juices, candy or sugar added foods then that just means my metabolism is all over the shot right? When it says maintanance, what is it taking into account without knowing the LBM?

    Last Friday Log:
    1447kcal

    33% carb 25% fat 20% protien
    135g 56.6g 147g

    Last Saturday Log:
    Total 1428kcal

    28% Carbs, 25% Fat, 47% Protien,
    120g 46.7g 200g


    Im not losing a single pound of weight. By tomorrow Il know how much iv gained if anything.

    Thanks, Danny.
    Last edited by TEZ; 08-27-2019 at 09:43 AM.
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    The OG 1MANU's Avatar
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    These are just starting estimates.

    Gaining fat at 2000 calories? Then start at 1800 calories. At least allow yourself some wiggle room down the road for fat loss plateaus, necessary calorie adjustments, etc..

    Good luck.
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  6. #6
    Registered User TEZ's Avatar
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    Originally Posted by 1MANU View Post
    These are just starting estimates.

    Gaining fat at 2000 calories? Then start at 1800 calories. At least allow yourself some wiggle room down the road for fat loss plateaus, necessary calorie adjustments, etc..

    Good luck.
    Thank you, iv raised it to 1600kcal for a week, and raise it a bit more after that as its too much of a sudden jump, cant consume that much right now.

    Dan
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    Harsh Truth Distributor xsquid99's Avatar
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    You are not counting your calories correctly, there is no way a male who weighs 13.4 stone would not be dropping weight like a rock at 1300 cals a day. Everything you eat should be weighed using a food scale down to the gram and calculated. Every. Single. Thing.

    Just looking at your daily menu your calories are well over 2000 based on everything you put there. 4 protein shakes + a protein bar is completely ridiculous (that's probably 700+ calories just on powder and a bar alone not even counting your food), so not sure why you feel you need that much protein, 0.8g of protein per lb of bodyweight is plenty.

    You should be able to get by on 1 protein shake a day (2 scoops at the absolute most) and the rest of your protein should come from actual food sources.
    Fitness/Weightlifting/Bodybuilding YouTuber's that you should be watching if you aren't:

    Eric Helms/Team3DMJ: https://www.youtube.com/user/Team3DMJ
    Jeff Nippard: https://www.youtube.com/user/icecream4PRs
    Alan Thrall: https://www.youtube.com/user/athrall7
    Omar Isuf: https://www.youtube.com/user/OmarIsuf
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  8. #8
    Registered User TEZ's Avatar
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    Originally Posted by xsquid99 View Post
    You are not counting your calories correctly, there is no way a male who weighs 13.4 stone would not be dropping weight like a rock at 1300 cals a day. Everything you eat should be weighed using a food scale down to the gram and calculated. Every. Single. Thing.

    Just looking at your daily menu your calories are well over 2000 based on everything you put there. 4 protein shakes + a protein bar is completely ridiculous (that's probably 700+ calories just on powder and a bar alone not even counting your food), so not sure why you feel you need that much protein, 0.8g of protein per lb of bodyweight is plenty.

    You should be able to get by on 1 protein shake a day (2 scoops at the absolute most) and the rest of your protein should come from actual food sources.
    Sorry didn't get a notification you replied.

    I am using S health app, and am weighing everything right down to the last gram since 25 August 2019. Im now up to 1800kcal. Thanks for your reply, it did make me re-look at my calculations, not for that day shown above but other days like Septembers logs. I had been putting a couple of things down wrong. First Whey Isolate 25g serving was not the typical Protein in the app which was putting in lower calories, it should have been 91kcal not 3kcal. I had also made a point of weighing the typical scoop id take which is normally overloaded scoop, I was shocked to see I was using up to 45g scoop, thats more like 163 kcal in water so that bumped my calories up a fair bit. Not sure how to log Avacardos, is the nutrition values including skin, iv been scooping out half an avocado and its only 45g. I was also logging porage oats wrong, I assumed it was with milk, so changed that on my logs from 109kcal to 271kcal, thats 362kcal changed on almost all logs from 112kcal. Today I got in 1842kcal.

    So whats been happening to my body weight so far in Stone.

    July to 20 August I was between 1000kcal to 1270kcal July weight was Morning 13.4 Evening 13.7
    22/08/19 = 1323
    23/08/19 to 27 = 1447kcal upto 2160.
    28/08/19 = 2160kcal 168 carbs 68 fat 213 protien Body weight = Morning---13.2 1/2 Evening 13.5 3/4
    29.08.19 = 2196kcal 158---------66-----111-------------------------------------13.3 1/2----------13.5 1/2
    30.08.19 = 1896kcal 197---------49-----136-------------------------------------13.2 1/4
    31.08.19 = 1927kcal 198---------55-----157-------------------------------------13.1 1/4----------13.3 1/4
    01.09.19 = 1410kcal 109---------50-----131-------------------------------------13.1 1/3----------13.2 1/2
    02.09.19 = 1735kcal 167---------52-----165-------------------------------------13.0.. 1/2---------3.3 1/3
    03.09.19 = 2033kcal 168---------65-----195-------------------------------------13.0 1/2---------13.2st
    04.09.19 = 1899kcal 154---------63-----171-------------------------------------12:13 3/4
    05.09.19 = 1899kcal 138---------71-----179-------------------------------------13.00
    06.09.19 = 1854kcal 177---------62-----144-------------------------------------12.12
    07.09.19 = 1842kcal 162---------36-----196-------------------------------------12.12--------------13.1 3/4

    Dan
    Last edited by TEZ; 09-07-2019 at 05:01 PM.
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  9. #9
    No avi phaggot 3maj's Avatar
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    Mrpb's post really covers it - you're making too many mistakes which you wouldn't be making if you took the time to read the stickies.

    Even your "revised" calorie estimate above is clearly way off, with some strange assumptions. Your training program shows that you didn't do your homework and are wasting your time with some bro-split.

    Take time to read the stickies and re-plan how you're going about this, you don't have time to spin your wheels.
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  10. #10
    Registered User TEZ's Avatar
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    Originally Posted by 3maj View Post
    Mrpb's post really covers it - you're making too many mistakes which you wouldn't be making if you took the time to read the stickies.

    Even your "revised" calorie estimate above is clearly way off, with some strange assumptions. Your training program shows that you didn't do your homework and are wasting your time with some bro-split.

    Take time to read the stickies and re-plan how you're going about this, you don't have time to spin your wheels.
    With respect, while I am more than willing to learn, Im not a total beginner, and am happy to be corrected and do things in a better way. Iv trained since I was 17, and made many mistakes all the way before I had made reasonable gains for the knowledge that was available to me 14 years ago, Im now 45 years old and am trying to get myself back into shape after some time off due to a number of life-changing circumstances.

    I do have missing gaps in my knowledge there is no doubt about that, but I would appreciate that you elaborate on how my revised calorie estimates are way off, what my strange assumptions are, and why a 3-day split assumes I didn't do my homework.

    There are 9 stickies just in Nutrition alone, 8 in training programs, some with over a 100+ pages. While I can work my way through some of that, I was hoping for some direct answers or some pointers in the right direction. some of which I have got.

    14 years ago I didn't own a mobile phone, I didn't have an app, and didn't even need to calc my calories, in fact, nobody in my gym paid any special attention to such details they were not professionals, where mostly in their early 20s and ate sensibly, and plenty of it, the rest their body took care of. Me and my brothers who attended the Gym where dedicated, trained very hard, made reasonable gains but our young bodies were somewhat forgiving. As far as I can see my main mistakes regarding my calorie calculations are understanding the application on my phone in how the food is listed or to be found. I use a set of food scales and am logging down everything the best I can. If my revised estimates are way off then how?

    I will get there with a bit of help, patience and kind direction.

    Dan
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    Gaintaining Mrpb's Avatar
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    https://forum.bodybuilding.com/showt...3439001&page=1

    I also suggest using pounds or kgs for your weight when posting here. The majority of posters here aren't accustomed to stones.
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  12. #12
    Registered User TEZ's Avatar
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    Originally Posted by Mrpb View Post
    I also suggest using pounds or kgs for your weight when posting here. The majority of posters here aren't accustomed to stones.
    Yes your right, sorry pounds from now on.

    Dan
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    Originally Posted by TEZ View Post
    Yes your right, sorry pounds from now on.

    Dan
    That's the most common unit around here but I do feel like it should be kilograms in an effort to push the UKs half assed move to the metric system in the right direction.

    That would be miles better (haha)
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    At 45 you'll find your body's response to be different than when you were in your late 20's. The first thing you need to do is post a pic of yourself otherwise any advice is a shot in the dark. As far as building muscle at this point much will depend on how much muscle you actually had when you stopped training. The more you had the better chance of putting some back on.

    Calorie wise, that's going to be determined by how you respond to X calories and keep in mind that counting and tracking can be way off and it sounds like yours isso it's best to be s accurate as possible and understand that daily calories is weekly calories divided by 7. As far as simultaneous fatloss and muscle gain that is tougher as you age so again its best to post a pic for reference
    If you don't get what you want you didn't want it bad enough
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