Quote:
Originally Posted by notorious
It's time I get into shape again. It's been 14 years since I've been serious.
Here is what I used to do:
2500 calories a day
400 grams carbs
200 protein, 100 from powder
less than 15 grams fat
Routine:
Mondays and Thursday Arms, Chest, Shoulders
Tuesday and Fridays Legs
Wednesday and weekends Off
This routine was decent, I was a thick 6'3 200, which means I was large in size, but lacked ripped definition. I had a spark plug shape with large shoulders and neck. Waste was down to 32. I injured my shoulder playing softball and had to stop lifting. My weight dropped to 185 within months, but my muscle definition was much better.
I am currently 6'3 218, thanks to marriage and kids, and a business that's booming. It's no excuse, though. Just went to a 36 waste god damnit Time to tighten the ship.
Here is the routine I am looking at starting:
Nutrition
3000+ calories
400 carbs
200 protein
under 30ish fat
Monday - Chest
Tuesday - Upper Legs
Wed - Triceps, Shoulders, Back
Thursday - Lower Legs
Friday - Biceps, Forearms
Weekend- Off
Ab crunches every day
I need expert advice.
Should I consolidate Legs into the other nights so I have full rest on Tuesday and Thursday?
How does my nutrition look?
Is 100 grams of protein from powder a bad idea?
How soon after a workout do I need to take 50grams of protein and glucose?
OH, MOTHER **** CARDIO. I work on wood floors, and that's more than enough.
When I lift, I completely annihilate anything that muscle has to offer. I usually do a set until there's nothing left, so I don't do set reps of 10 etc. I thrive in pain, I love it.
Any suggestions are more than welcome.
Thanks
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My $.02 is this.
You are older than you were. Cut the carbs by at least half (probably more) add a bit of fat and dont worry about getting 200g of protein, 150 should be plenty.
No need to split leg day thats really excessive. Just pick a day and do legs.
And I hate to tell you this but you need some cardio, even if its HIIT for 20 minutes here and there.
I am not an expert on anything but I'm at the high end of strength and endurance for a 48 year old male. Almost certainly top 10% as a combo.
Used to be a heavy lifter in my youth and kind of changed goals as I got older and am in better overall shape than I was in my 20's. And I love beer.
