Hey guys,
I'm 5'9, currently 200 lbs, athletic build but need to lose weight and get lean. I was out the gym for over three weeks due to a lower back injury. I had a pinched nerve that took me off the gird. I was still trying to stay active with daily bike rides but my nutrition hasn't been the best. I'm looking to get back to it this week.
I am getting the bodybuilding app once again and looking for a workout recommendation.
Which one would you recommend?
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09-05-2021, 04:13 PM #1
Workout recommendation for a 40+?
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09-07-2021, 08:43 AM #2It's never too late!
5'6", 215
Age: 51
Results:
2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb
Gym PRs:
529/336/555
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09-14-2021, 08:32 AM #3
I equate an athletic build with leaness, myself. What was wrong with your old workout routine?
With dropping extra weight, you're not doing that in the gym, you're doing it in the kitchen. It almost all comes down to diet and you made no mention of yours. Start by making it a priority. Plenty of ways to drop weight, my only advice there - whatever you do, don't do anything drastic. Trying to lose weight too fast, at least for me, ends up in frustration, failure and losing weight but with a dogchit ratio of lean weight to fat weight lost.
You can work out hard, cut calories. Tried and true, works if you are hitting it hard enough in the gym, eating cleanly and again not too drastic.
You can work out hard, play around with periods of fasting (IF). Also works if you are hitting it hard enough in the gym, eating cleanly and again not too drastic.
You can work out hard, try a keto diet and cut calories. Also works if you are hitting it hard enough in the gym, eating cleanly and again not too drastic.
People often act like their way is the only way, it's not, there are tons of ways to lose weight. Many work but the underlying foundation to success, if you want to burn more fat than muscle, it's hitting the gym hard, dialing calories back somehow and eating clean (assuming you're natural).All truth passes through three stages. First, it is ridiculed. Second, it is violently opposed. Third, it is accepted as being self-evident.
- Arthur Schopenhauer
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09-24-2021, 10:36 AM #4
I've been trying to walk my fat off. 4% incline, 3.3mph, two 30 minute sessions per day.
The trainers say I should squat heavy instead and do less cardio. I don't know if they realize I'm only doing 130bpm.
Definitely no amount of exercise can compensate for pigging out.
I lost 10 pounds in 4 months, but it was when I was home sick or injured. So I worry some was muscle. My lifts are the same. Maybe my legs got smaller. I was eating vegan the whole time.
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10-06-2021, 01:09 PM #5
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10-11-2021, 01:30 PM #6
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10-14-2021, 02:13 PM #7
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10-15-2021, 01:21 AM #8
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10-19-2021, 09:00 AM #9
- Join Date: Apr 2016
- Location: Chicago, Illinois, United States
- Posts: 466
- Rep Power: 12060
Start off light and don't go too hard until you've adjusted. Most importantly, track your macros and your intake if getting lean is of utmost importance.
Age: 42
Location: San Diego, California
Amateur boxer turned bodybuilder...
Hit me up on Sherdog.. TeTe
Road to 190@15% bf
June 2020 = 185 @20.5% bf
June 2021 = 183 @18.2% bf
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