posted Mon, 09/17/2018 - 17:00
4350
+ 1 Hitting the mid age wall
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I'm closing in on 50 and seem to be hitting a wall with gains, both size and strength. Looking for some recommendations on supplements to help me over the hump.
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I am 48 now and frankly experiencing the best gains I ever have had right now. I am making these impressive gains because now I train smarter, eat smarter, and cycle smarter. I have to because now as I get older my metabolism is shot, I have to train around injuries and arthritis, and my sleep sucks. So to overcome those obstacles as we get older I have to adapt my training and diet to continue to be successful.
I have to be much more meticulous with diet now. I can't just eat whatever whenever and expect to grow anymore unless all I want to do is get fat. Everything has to be logged now so I know what to change to achieve my goals whether cutting or bulking. I have to understand nutrient timing because it is not just what you eat but when you eat it now. You need to understand how what and when you eat affects your insulin sensitivity which will translate into either fat or muscles growth and know when and how to reset your insulin sensitivity to keep gains coming. TDEE, macros, micros, nutrient timing, effects on insulin and managing insulin. This is going to make or break you when it comes to gains as we get older. So know these variables inside and out and how to manipulate them to keep going in the right direction.
Now the other aspect we come to deals with training. I can't just go to the gym and throw around weights without any rhyme or reason. Progressive overload, time under tension (TUT), isolating different points of the strength curve, working complete range of motion and controlling the weight all the way through that motion, understanding which muscles are fast and slow twitch and work them accordingly, understand when and how to utilize intensifiers and on and on. Not as simple as just going and lifting weights if you really want to progress. Lot to learn here which you need to do if you want to continue to progress as you get older.
Notice I haven't mentioned much about supplements here. They are just a small piece of the puzzle which will be worthless if you don't thoroughly understand successful dieting and training principles, which are essential as we get older. Yes they will make a difference obviously but not unless you have the other factors in place first. Hence why I always ask and discuss diet/training before drugs because 90% of the time the basics aren't even in place to warrant the use of any drugs in the first place. There is no easy way around it. You can't out-drug a shitty diet or training routine.
Thanks for bringing your knowledge to this forum. You freely give info that has taken you decades to learn. When I read nutrient timing and resetting insulin sensitivity....um lets just say Ive got a long ways to go but information is key hence why im on here so much. Just a quick shout out. Appreciated because your right "You cant out drug a shitty diet"
If you want to get your feet wet with nutrient timing I would recommend you get the book "Nutrient Timing" by John Ivy and Robert Portman. I am sure there are others books but this is the one in my library and was recommended to me by a trainer who knows his stuff.
Thumbs up Makwa. Hunting it up today. Kudos for the info.
14$ new on ama..n
Found it and ordered. Thx
X2
Back to basics so. Gotta inspect what you expect as they say. Analyse your current diet, workout regime, and health situation.
Log foods for a week (down to types, cals, macros, timing, each glass of water or what have ya).
Log your actual workout, down to rest times between sets etc.
Get the calipers, scales, glucose monitor, and measuring tape out to log weight, bodyfat, height, arms neck midsection, thighs, calves (know where you are starting from), what is your blood sugar up to etc
Get bloods, look to thyroid, sex hormones and GH/IGF levels - consider your cellular condition WRT diet/carbs/insulin sensitivity
Analyse things like niggling injuries and joints condition, posture (coupled with the height measurement - has it changed over tine?)
I reckon if you take a decent snapshot like that, you will be surprised at the variance of factors you can work on. The logs, when completely honest, will probably surprise you.
Unfortunately most people just breeze by the basics.
Sadly true. Even the food logs, I mean 1 week, such a short amount of time, so simple and always a learning opportunity. It is not a lot to do, considering what you can gain from it.
CelestiaxBlood work, a nutritionist and a kinesiologist, and that's pushing it. All covered by insurance. Above all, you need the will to do it, don't let your age hold you back from trying your best. With all the processed foods, sedentary lifestyles and lack of knowledge, this exact mid age burn out is happening to kids half of our ages. Personally, I started with blood work, diet and exercise, and simple trt. Once my numbers are ready, and I'm good for take off, I'll try another cycle.
Good luck bud!
Understanding kinesiology and how the muscles actually work is a game changer if people really wan't to make improvements in the gym.
jayiskFood, hydration, and recovery time.
If you're looking for size and strength find a training program to follow. There is a ton of free programs online. As long as you have no srs injuries their is no reason you can't train hard. Just need a plan, be motivated, and make no excuses.
Will your body hurt if your train hard..,yes. But as we get older we are all going to be in pain so you mind as well be jacked and strong if your going to be in pain anyway.
Better than being an obese Walmart shopper on a scooter who is pain all the time because they let them self go to shit.
listen to what Mark Bell has to say about it:
https://youtu.be/FK_LQtc0ALQ
Completely agree man...
Motivation is key here my friend, this is where you will continue to make gains or you won't. Yes it gets a bit harder and it takes longer to recover, you'll need to focus on getting more sleep and rest and make it better quality also. Just look at someone like Stan efferding, the guy is still breaking world powerlifting records at 49 yrs old and is he using age as an excuse to stop him?! Also the likes of Mark Felix still kicking a** in worlds strongest man over the younger guys and Jeremy Hoornstra benching 700 lb's etc. Use them as motivation! I also think using HGH helps massively as you get older and don't be afraid to use some good cycle doses also - bragging about just using minimal Test doses isn't ever going to get you into the big league ultimately.
Im right there with you. Mid 40's. I have bloodwork scheduled wednesday. After the results I will have to do some research and figure out what all those numbers mean as to where the Vets here already know.
As far as food goes I have all kinds of nuts no homo (almonds, cashews, pistachios and sunflower seeds) in my office with cottage cheese, turkey breast, chicken breast and oatmeal in my office fridge. Just relearning how to eat and frequently was my hardest challenge. Then gym commitment comes easy to me. Hard rock in my earphones and 2 hrs slips on by. Ive only been here since April but I have to agree....bloodwork and diet first. Good luck----you got this
RustyhookerBlood work. With your dr. Nothing starts without that.
That's something I haven't done. Thanks
RustyhookerIf youre honestly bustin ass and foods on par...need to know whats going on inside as well. Sometimes changing a workout or foods is enough to bust plateaus. But need that full picture.
Yeah. I’ve been reading other threads as well. I need to see where my blood levels are. Gym time and food are not an issue. It just sucks getting old lol
What you really need to do is sit yourself down and try and find out exactly what you are trying to accomplish. Im 46 and all I care about now is maintaining. I dont give a shit anymore about how much bigger joe neighbor is, since joe neighbor is in his 30's I cant compete. I go to the gym, I train for strength, and weight maintenance. If you hit a wall, retrace your steps and switch things up.
When you start getting in your 50s you really need to make sure you dont miss any meals ever. I ate st Sam's club today. The wife and kids had pizza I had a chicken salad. I brought extra chicken from home and vinegar. I carry food everywhere I go even restaurants if needed. When I wake up to piss I mix a scoop of protein. I also think getting back to basic exercises has helped me. Certain movements like dead lifts I dont do anymore but if I'm at the gym I use free weights as much as possible. Gains are deffinately possible and I've posted progress pictures to get feedback from other members. The compliments are nice but the criticism when I get it is better. You gotta stay hungry. I always try to surround myself with bigger stronger men to stay motivated.
I haven't brought extra food to a restuarant yet but I gotta give you a +2 for that. lol
hear hear. well said. My Mrs. thought i was a freak when i did that sae thing at her Aunt's funeral. Gotta stay focused though.
All joking aside....Wake up to piss and mix a scoop of protein. Sam sir I am going to take that with me and use that idea. I seriously have been looking to increase cal/protein consumption and was running out of ideas. Sometimes its the simple things....THX
eat a straight dollop of peanut butter with it, heaped tablespoon, and off you go! lol
Thanks for the advise Sam I Am. I try to eat about every 2 1/2 hours. My diet has changed a lot over the past couple of years. I used to weigh 240. I started dieting about 2 years ago. I'm down to 185 now. I think that probably accounts for some of the loss in strength but it gets depressing sometimes knowing I can't lift as much as I used to.
Yea fk the weights bro. Leave your ego at the door. I’ve been dealing with that for awhile. I’m on significantly lighter weights recently after a long time off and surgery n shit. I lift what I should and properly. Focusing on pumping blood into the muscles and making them grown. I feel great lifting but definitely weak compared to beast mode years ago. Use weight that you can do properly and avoid those old man injuries. Lol. Good luck to ya. Get those bloods and go from there.
Right on! Thanks
The weight doesn't matter. Dont fall into that trap.
Mate if he’s being dieting for 2 years I am not surprised he feels like he does. I’d do what Rusty says above. Hey bloods done and also try and get back to maintenance cals or even a small surplus and see if this helps.
I agree I'm talking about the weight hes lifting. I've derailed on diets when my strength goes down. I just want him to know it's normal to loose some strength when you loose weight. I should have clarified that better.
Gotcha. Exactly mate!!!
Thanks Dacky. I'm new on here. Finding information I'm looking for is a little over whelming right now.
Take a read of this forum by a fellow member - https://www.eroids.com/forum/general/over-40-trt/considering-trt-at-lown...
Good read.