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  1. #1
    Registered User ozzy2017's Avatar
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    Workout recommendation for a 40+?

    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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  2. #2
    Old Man Lifting PhDPepper1111's Avatar
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    Originally Posted by ozzy2017 View Post
    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?
    How new to lifting at you?
    Starting Strength, 5x5 is a common starting point.
    There are a million options, which need to be tailored to your current goals and physical status.
    It's never too late!

    5'6", 206
    Age: 50

    Results:
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474 @ 212lb

    Gym PRs:
    485/319/545
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  3. #3
    Banned JUSA's Avatar
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    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).
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    Registered User Darkius's Avatar
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    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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    Registered User PsychoLifter05's Avatar
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    Starting strength. Also, get a bike, go swimming and take daily walks.
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  6. #6
    Registered User Darkius's Avatar
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    Originally Posted by JUSA View Post
    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).

    How fast of weight loss was too fast for you?
    How hard do you have to hit it in the gym to maintain?


    I know the published limits. I just wonder what your personal experience was.
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  7. #7
    Registered User Leprechuan71's Avatar
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    Originally Posted by Darkius View Post
    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.
    Work with weights 3X per week and do the walking another 3-4 days. Pick a program that works the whole body each time. My preference, based on experience, is either Greyskull (Phrak's variant) or GZCLP. You should be able to gain on those for 10-12 weeks (maybe more) and then you can reassess.
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  8. #8
    Crawling back under rock OldFartTom's Avatar
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    Originally Posted by Leprechuan71 View Post
    Work with weights 3X per week and do the walking another 3-4 days. Pick a program that works the whole body each time. My preference, based on experience, is either Greyskull (Phrak's variant) or GZCLP. You should be able to gain on those for 10-12 weeks (maybe more) and then you can reassess.
    Good advice.

    The only thing I would add is pick one day in the week, doesn't matter which day you choose as long as you stick to the same one every week, and do zero exercise that day
    Faith in Jesus first and faith in squats second.
    Then other details will start to slot themselves into place.
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  9. #9
    Registered User xTeTe's Avatar
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    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.
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    Amateur boxer turned bodybuilder...

    Hit me up on Sherdog.. TeTe

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