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Macro's
Feb 17, 2017 19:24:37 GMT -5
Post by yammiman on Feb 17, 2017 19:24:37 GMT -5
Michael
It's been two years, but I'm back - got more time on my hands and more determination than ever - I'm going to be 62 this May, and I'm (other than overweight) in really quite good shape for my age, but I want to get better, A LOT better!! LOL - I picked your book back up, been in the gym everyday for the past two weeks, and have modified my diet - I've been doing a combination of upper body, lower body, and cardio every other day for 30-60 minutes a day -6 days a week - 1 day of rest - I'm a morning person, so I'm at the gym between 6:30 and 7:00 a.m. - here is my diet and supplements;
-20oz lemon water upon rising -20oz water with teaspoon of creatine, 1/4 teaspoon of either Performix ION or N.O-Xplode, and 1 serving BCAA -12-20oz water during work out -Whey shake with teaspoon of creatine, 1 serving BCAA, Co-Q10, Glutathione, DHEA, MSM, teaspoon of fish oil, 1/2 cup fresh squeeze orange juice and 1/2 cup water along with all of my multi vitamins, B complex, vitamin D, vitamin C, etc., etc. -shower -3 eggs and 1/2 cup of oatmeal for breakfast -whey shake for mid morning -fish, chicken, or lean beef with salad, avacado, and olive oil dressing for lunch -Whey shake mid afternoon -fish, chicken, or lean beef with salad, avacado, and olive oil dressing for dinner -casein shake, ZMA, and copper 1 hour before bedtime
My current weight is 240lbs - I have 177 lbs of lean body mass (bio impedance measured) - I know, I know, that's 30% body fat!! LOL that is why I'm so determined!! - I based my protein intake on my lean body mass at 1 gram per pound and with my current diet I'm around these numbers;
1654 calories + or - 168 grams protein + or - (50%) 55 grams fat + or - (17%) 110 grams carbs + or - (33%)
Here is my dilemma, after two weeks of this routine, my weight is unchanged, but my body fat percentage has went up 1.5%!!...I am drinking a lot more water than I was, could that be it? - in your book, you advocate 35% protein, 47% carbs, and 18% fat - I am an endo-meso body type, which (according to a lot of internet information) says I should be at 35% protein, 30% carbs and 35% fat - I've never done well with carbs, so I'm reluctant to raise my carb intake and lower my protein intake to keep my calories in check - or, am I taking in too many calories for my activity level? - looking for some help/advice!!
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Macro's
Feb 22, 2017 17:50:43 GMT -5
Post by Admin on Feb 22, 2017 17:50:43 GMT -5
You may be at a point where you need to make a modification to that basic Macronutrient profile to shed some bodyfat. That ratio is indeed a good starting point and rule to follow for most people and/or for maintaining .
But when sticking points are reached and/or more fat needs to be shed, one needs to shift to the lower carb area. Take a look at pages 107 -119 You may want to try putting protein at 180 grams .... fats around 40-45 gr and use the Low Carb modifications for a full month and see if you see improvement.
Just to experiment ... try to use the Low Carb diets where you are under 30-50 carbs for the whole day. Skip the Orange Juice and other simple sugars during this 30 day test (see example on page 109)
Give me an update at the end of that 30 days
Thanks Sir But if you do this, you will need to keep the protein above 175 grams for sure. Also TIME the majority of those carbs for close to BEFORE and AFTER your gym workouts ..... with the really low carb meals the rest of the day
30 days should give you time to see if this will work for you
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Macro's
Feb 22, 2017 19:18:30 GMT -5
Post by yammiman on Feb 22, 2017 19:18:30 GMT -5
Since I posted this, I've thought about switching gears and dropping some weight before I try to build some muscle - correct me if I'm wrong, but it is hard to build muscle without gaining a few extra pounds of fat unless you really have your diet perfected - when I set my mind to it, I've always been able to drop weight pretty rapidly - what is you thoughts on that approach?
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Macro's
Feb 22, 2017 23:13:50 GMT -5
Post by Admin on Feb 22, 2017 23:13:50 GMT -5
You are correct, as we get older it is harder to add muscle without some fat coming along for the ride. It is always a balancing act over age 45-50 or so (and being natural)
In my own case, I am strongest and biggest at around 212 pounds, but my abs are mostly gone. Not excessive fat, but I could certainly pinch more than an inch
At 195 my 6 pack is visible, but I feel less full and am a bit weaker on handling the heavy weights.
I find myself staying between 200-207 to split the difference, but I am always making modifications as I move up and down in a 10-12 pound window
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Macro's
Apr 13, 2017 15:13:42 GMT -5
Post by yammiman on Apr 13, 2017 15:13:42 GMT -5
Hey Mike
It's been over a month, but I really ramped up the low carb diet combined with daily cardio - I started at 243 and I am currently at 213 - my body fat was around 32% and it is currently 23% - haven't had it bio impedance checked and I've drank close to a gallon of water everyday, so some of the body fat maybe increased water - couple of questions;
I'm ready to hit the weights as hard as I can now and one of the problems I have is my chest muscle's are WAY under developed in regards to the rest of my body - is there any problem with concentrating my workouts on my chest for the first 3-4 weeks to get those muscle's developed more in line with the rest of my body? - was thinking something like M-chest, T-legs, W-chest, Th-arms/back, F-chest, etc
The other question I have is, the fat that is still around my midsection seems real loose and almost watery - I googled it and found that it is possible to loose fat from fat cells and then have them fill back up with water - I'm also reading that it is hard to get rid of, especially at my age - have you heard of this and if so, any advice on eliminating it? - I'm still on a lower carb eating program and drinking a lot of water
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Macro's
Apr 13, 2017 17:45:00 GMT -5
Post by Admin on Apr 13, 2017 17:45:00 GMT -5
I would probably not train chest 3X per week That would cross into over training territory
2X per week should be sufficient Focusing on power moves and upper pec region (which is weak in most people and especially weak area as we get older) That means lots of pressing movements.... and less lighter weight motions like flies or pullovers.
With a 30 pound weight loss are you sure the "jiggly" lower abs are really still fat .. or are you getting into the situation where you have some small remaining fat mixed with stretched loose skin ? Loose skin that does not tighten back up after weight loss is a problem when we are older
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Macro's
Apr 15, 2017 9:00:30 GMT -5
Post by yammiman on Apr 15, 2017 9:00:30 GMT -5
So, barbell and dumbbell presses, both incline and flat, and push ups? - any other you'd suggest?
It doesn't appear to be loose skin, but maybe it is a combination of less fat and excess skin - I'll see how it looks in a month or two!!
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Macro's
Apr 15, 2017 12:06:28 GMT -5
Post by Admin on Apr 15, 2017 12:06:28 GMT -5
Yes, Heavy presses ranging from incline to flat. As always .. be careful with straight barbells since they are notorious for shoulder problems. In fact you will find even older pro bodybuilders shift more and more to dumbbells as the years go by and move away from many straight barbell motions Some heavy flyes are good too (bent arm) The idea is to focus on the power moves and not all the secondary shape exercises
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Macro's
Apr 15, 2017 13:43:43 GMT -5
Post by yammiman on Apr 15, 2017 13:43:43 GMT -5
Sounds good - I'll keep at it and let you know - thanks
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Macro's
Apr 16, 2017 17:04:00 GMT -5
Post by Admin on Apr 16, 2017 17:04:00 GMT -5
keep posted
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Macro's
May 28, 2017 13:12:39 GMT -5
Post by yammiman on May 28, 2017 13:12:39 GMT -5
Hey Mike, been in the gym pretty religiously for the past month, working the chest twice a week like you suggested - doing arms, shoulders, back and legs on other days plus cardio - just really struggling with any progress on the chest - arms and shoulders are growing, but chest just doesn't seem to be responding - doing flat bench, inclined DB press, declined DB press, and machine press - actually doing 2 routines of inclined DB press mixed in with the other exercises - doing 3 sets of everything - 10-12 reps - after a 5 exercise, 3 set, 10-12 rep session, only thing sore is my triceps!! - any advice at this point? - getting frustrated, or am I expecting too much too soon at my age?
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Macro's
May 31, 2017 20:03:28 GMT -5
Post by Admin on May 31, 2017 20:03:28 GMT -5
If you are feeling mostly triceps fatigue when working chest , there is a form problem at play.
Some things to look out for ...
1) Be sure your grips and hand positions are not too narrow. The forearms should be perfectly vertical when hoisting, and the hands should follow an imaginary line just outside your shoulder width.
2) Be sure the shoulders are staying pulled back, small arch in back and keep the chest out in front of you. This focused pressing motions to the chest. Many people have a flaw n technique where they kind of push their shoulders forward and cave in their chest when pressing. This takes all the load off the chest and ends up making the triceps and shoulder doing all the work.
When form is correct you should feel the chest contracting and working just like you feel a bicep when doing curls. The same kind of mind-muscle connection
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Macro's
Jun 1, 2017 14:24:28 GMT -5
Post by yammiman on Jun 1, 2017 14:24:28 GMT -5
Interesting, I knew you would know!! - I"ll work on it
Also, should I incorporate some variations of push ups in my routine?
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Macro's
Jun 1, 2017 15:48:59 GMT -5
Post by Admin on Jun 1, 2017 15:48:59 GMT -5
You could add some push-ups, but I am not sure the benefit would be that great if you are working hard with all the other pressing motions. Kind of redundant. Personally I don't do push ups unless I am travelling and away from the gym for 2-3 weeks at a time. A substitute movement.
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