40 year old Looking for Advise

claystone · 04-08-2009, 01:56 PM

I'm new to the site and needed tips on gaining weight.

I'm 40 year old. 6'3" in ht, and weight 180. My body fat is 12%. I use to weight around 190lbs way back and I like to get my weight up to 200lbs. My body has a very fast motabolism, so it's hard for me to keep weight on. I wondering if there is any advise for my type of body.

Here is my supplements.
1. Creatine 10 grams a day
2. Whey Protien (Post Workout)
3. Multi-V. (Twice a Day)
4. Fish Oil (Twice a Day)

EATING
1. 3,500 Calories a Day
2. 437 grams of Carbs.
3. 260 grams of Protein
4. 118 grams of Fat

My Workout
Day 1: Back / Triceps
Day 2: Chest/ Biceps
Day 3: Delt / Traps
Day 4: Legs / Abs
Day 5: Chest / Forearms
Day 6: Rest
Day 7: Repeat

I hope this helps. I'm trying to gain musle mass.

Thanks.

Mr Moley · 04-08-2009, 02:41 PM

Slam a protein shake in the morning!

That will help to stop your body being catabolic through the night time.

Putting on weight will mainly come from your diet:

Could you give us an example of an average diet for a day?

Also pics would be killer if youd like?

claystone · 04-08-2009, 02:41 PM

I like to add to my question above. Which "Creatine" brand do you guys recommend?

My Whey Protien is: "Gold Standard Whey".
My Creatine is: "Amplified Creatine 189" by GNC

EtienneDrums · 04-08-2009, 02:44 PM

It looks fine just make sure to take creatine 5g pre and 5g post workout . And why are you doing chest twice a week ? Is it cause your lagging this body party ? Maybe a bit to much fat but that's just me

Mr Moley · 04-08-2009, 02:47 PM

Any brand of plain creatine monohydrate will do. Dont let the people from GNC tell you otherwise. CREATINE MONOHYDRATE is the way. 5g pre and post like said above.

Pics?

Also your protein brand is quality. Stick with it if it works for you. What flavour do you have out of the 234823492143 choices?

claystone · 04-08-2009, 02:53 PM

Here is my Diet:

8:30AM: Fish oil / Multi. V. Creatine 5g

9:00AM: 2 cups of cereal (Cheereos) with milk.

10:00AM: Bagel toasted with butter

12:30PM: 3.5 oz of Turkey/Mozzarella Cheese/mushrooms/ on Bagel

1:30PM: 1 Bag of Almonds. (14grams of Fat)

3:30PM: 3.5oz of Turkey/Mozzarella Cheese/Mushrooms/ on Bagel

4:00PM: (1) Large Banana

4:30: Creatine 5g (Pre Work Out)

5:00PM: Workout

6:00PM: Whey Protien / Multi V.

8:00PM (3) Lean Meatballs each 3.5oz / 3cups of white rice.

9:30PM (1) Large Banana

11:00PM: Fish Oil

My 8:00 dinner i mix up. I also have steak with rice and brocoli. Or I'll have Filet of Sole (Large Fish) with brocoli.

EtienneDrums · 04-08-2009, 02:57 PM

9:00am
You need more protein i suggest about 8 eggs white

Do not take your creatine in the morning keep it for a post workout shake

10am i wouldn't use butter , try peanut butter

claystone · 04-08-2009, 03:01 PM

Thanks.

Yeah the guys at GNC bs me into buying their brand. I'll change it tomorrow.

I do chest twice a week because i need to get it going more. I'm only going to stay this routine for 8 weeks and then switch it up with chest once a week.

My goal is to get to 200lbs in 4 months.

Btw, what is "cutting"? Dose it mean bulking up and then losing weight? Sorry, just new to all this. I use to lift way back, but i'm not up to speed.

Mr Moley · 04-08-2009, 03:01 PM

Quote:

Originally Posted by claystone

Here is my Diet:

8:30AM: Fish oil / Multi. V. Creatine 5g

9:00AM: 2 cups of cereal (Cheereos) with milk.

10:00AM: Bagel toasted with butter

12:30PM: 3.5 oz of Turkey/Mozzarella Cheese/mushrooms/ on Bagel

1:30PM: 1 Bag of Almonds. (14grams of Fat)

3:30PM: 3.5oz of Turkey/Mozzarella Cheese/Mushrooms/ on Bagel

4:00PM: (1) Large Banana

4:30: Creatine 5g (Pre Work Out)

5:00PM: Workout

6:00PM: Whey Protien / Multi V.

8:00PM (3) Lean Meatballs each 3.5oz / 3cups of white rice.

9:30PM (1) Large Banana

11:00PM: Fish Oil

My 8:00 dinner i mix up. I also have steak with rice and brocoli. Or I'll have Filet of Sole (Large Fish) with brocoli.

Right let's start. Why so many meals? Drop it to like 6-7 a day not 400.

Switch those cheerios for a damn big bowl of porridge man!

That will do you the world of good to start.

Take your multi vit fish oil with your protein shake then eat your porridge.
Take the 5g of creatine before your workout and 5g in your protein shake afterwards.

Cut out the bannana at 9pm and throw in some cottage cheese with your fish oil before bed. Around 100-150g a night should be good.

If you want to cut out a little fat and up the carbs take out the butter and mozzarella cheese and switch it to brown rice or sweet potatoes. Those wont spike your insulin and will help you pack on some weight. Also you could take out that meal of almonds and put them in before bed. That would REALLY set you up for the night.

EtienneDrums · 04-08-2009, 03:03 PM

Well you cannot build muscle and loose fat at the same time so basically

Bulk = Build muscle ( gaining bit of fat ) maintenance + 500 cals
Cut = Loose fat ( maintain muscle mass ) maintenance - 500 cals

That's about it !

Mr Moley · 04-08-2009, 03:06 PM

A dirty bulk is eating whatever you like to put on weight and a clean bulk is eating the right foods at the right time while still eating just 500 calories more than usual, to put on as little fat as possible, putting on no fat is inevitable though.

A cut is losing fat but keeping muscle. It is hard to keep all your muscle while on a cut that's why BCAA's can be supplemented to try and keep as much muscle from being burned as possible.

Cutting usually involves cardio vascular training while bulking usually doesnt contain much even none atall for all you lazy people out there

claystone · 04-08-2009, 03:12 PM

Quote:

Originally Posted by Mr Moley

Right let's start. Why so many meals? Drop it to like 6-7 a day not 400.

Switch those cheerios for a damn big bowl of porridge man!

That will do you the world of good to start.

Take your multi vit fish oil with your protein shake then eat your porridge.
Take the 5g of creatine before your workout and 5g in your protein shake afterwards.

Cut out the bannana at 9pm and throw in some cottage cheese with your fish oil before bed. Around 100-150g a night should be good.

If you want to cut out a little fat and up the carbs take out the butter and mozzarella cheese and switch it to brown rice or sweet potatoes. Those wont spike your insulin and will help you pack on some weight. Also you could take out that meal of almonds and put them in before bed. That would REALLY set you up for the night.

LOL, I need to eat that many times to get my body use to it.

I'll change up my diet.

Thanks for your help guys.

Mr Moley · 04-08-2009, 03:27 PM

Anything else youd like help with you know where we are!

claystone · 04-08-2009, 03:39 PM

Quote:

Originally Posted by Mr Moley

Anything else youd like help with you know where we are!

Yes, there is one thing.

I have "SuperPump250". Does this have 5g of creatine in every serving? I was thinking about taken this pre-workout and then use a different creatine post work-out.

Mr Moley · 04-08-2009, 04:25 PM

id take mono aswell pre workout tbh :)

crull · 04-08-2009, 08:55 PM

take your creatine in the morning and PWO both with dextrose/maltodextrin
but drink your proteinshake 10-15 mins after your creatine

**moorey** · 04-09-2009, 03:59 AM

Quote:

Originally Posted by claystone

Thanks.

Yeah the guys at GNC bs me into buying their brand. I'll change it tomorrow.

I do chest twice a week because i need to get it going more. I'm only going to stay this routine for 8 weeks and then switch it up with chest once a week.

My goal is to get to 200lbs in 4 months.

Btw, what is "cutting"? Dose it mean bulking up and then losing weight? Sorry, just new to all this. I use to lift way back, but i'm not up to speed.

One piece of advice I always give to guys in their 40's is to forget the age, the only disadvatage we have( im 51) is our serum test levels are lower and GH levels go down as well, but using pro hormones will definately help. Keep a positive mental attitude, don't rely on supplements, eat food that is balnced in carbs, proteins and fats every 2.5- 3hrs, listen to your body and just as important as training, get adequate rest!

**allstar** · 04-09-2009, 04:52 AM

Quote:

Originally Posted by EtienneDrums

9:00am
You need more protein i suggest about 8 eggs white

Do not take your creatine in the morning keep it for a post workout shake

10am i wouldn't use butter , try peanut butter

Why not take creatine in the morning? I am a strong promoter of taking CrM morning and PWO, to utilize the only two times of the day you should taking in simple sugars/fast digesting carbs.

drewwwww17 · 04-09-2009, 05:27 AM

i agree with allstar i always take mine morning and pwo and on my days off just mornings seems to work for me

claystone · 04-09-2009, 04:06 PM

Quote:

Originally Posted by moorey

One piece of advice I always give to guys in their 40's is to forget the age, the only disadvatage we have( im 51) is our serum test levels are lower and GH levels go down as well, but using pro hormones will definately help. Keep a positive mental attitude, don't rely on supplements, eat food that is balnced in carbs, proteins and fats every 2.5- 3hrs, listen to your body and just as important as training, get adequate rest!

Moorey:

Thanks for the advise. I actually don't see myself as 40, i feel and look more like 30. I've been a sports guy all my life so i've been in good shape. My only set back was putting healty weight on and keeping it on. If i stop working out, my body weight will drop between 175 and 180lbs. Now that's a good thing for most people, and i guess a blessing for me that i can stay very lean with very little body fat.

I was thinking about taking "17-HD Platimun", but decided not to. I really don't know much about it to want to stick it in my body.

Btw, what is "PWO"? I keep seeing this in posts. Does it me "Protien Whey Shake"????

Thanks

Mr Moley · 04-09-2009, 04:24 PM

Post Work Out......Meaning after your work out.