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40 is the new 30

quentingibson

By quentingibson
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quentingibson New member

quentingibson

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Hi Guys,

 

I just hit 40 and joined back up with the GYM, I am naturally very weak and look at six months pregnant (male by the way), currently do a little running but want to build strength and muscle while losing the fat. I always was very skinny to my late 30's where I starte to put on weight.

 

I weigh 82KG @ 1.71CM so reasonably short.

 

I am a little unsure what I need to start on, I started taking protein shakes in the morning as well as The Ripper to cut fat. I have yet to vary my diet and don't eat a lot of crap but i know I do not eat enough to build any size.

 

I will start lifting next week when membership starts.

 

You guys probably see these questions everyday Any tips to point in right direction please in regards to putting on quailty musscle and lose the fat at the same time.

 

Thanks.

 

Quentin.

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jimmybro1 Veteran member

jimmybro1

Posted
Posted

Hi Guys,

 

I just hit 40 and joined back up with the GYM, I am naturally very weak and look at six months pregnant (male by the way), currently do a little running but want to build strength and muscle while losing the fat. I always was very skinny to my late 30's where I starte to put on weight.

 

I weigh 82KG @ 1.71CM so reasonably short.

 

I am a little unsure what I need to start on, I started taking protein shakes in the morning as well as The Ripper to cut fat. I have yet to vary my diet and don't eat a lot of crap but i know I do not eat enough to build any size.

 

I will start lifting next week when membership starts.

 

You guys probably see these questions everyday Any tips to point in right direction please in regards to putting on quailty musscle and lose the fat at the same time.

 

Thanks.

 

Quentin.

 

Maybe first get in the gym and see what you enjoy the most either cardio or weight training, perhaps even a combination of the two. If you are wanting to increase lean mass you will need to do resistance training and cardio will help to get yourself in a calorific deficit.

 

I am not sure how familiar you are the whole calories in and calories out but essentially you want to be consuming less calories than you are using on a daily basis this is determined by things like you activity level and metabolic rate. There are several calculators online that can help you with this.

 

http://www.calculator.net/calorie-calculator.html 

 

Using the calculator link above your metabolic rate is about 1,700 calories a day this is the energy you body consumes through natural functions. Any activity you do will increase you calorie needs for example if you have an active job you calorie needs could increase to 2,900 calories a day according to the calculator and to lose weight you would go below this daily requirement. Theoretically if you consume 900 calories less than your daily requirement you would lose 100g of fat a day (1g fat is 9 calories). In reality this may not be the case as the biochemistry of the body is rather complex but gives you the basic idea.  

 

Do you have a trainer or just winging it? I would get someone to teach you general form first and then go from there as bad form is going to result in injuries especially at your age recovery isn't going to be the best. 

 

Could start focusing more on what your currently eating and logging on here to give people an idea of what your current nutrition is like to make suggestions. Typically you want a reasonable amount of protein moderate carbohydrates and low/moderate fat depending on what dieting  approach you are wanting to take (keto or high carbohydrate). What the exact values of each are is going to vary from individual to individual I would not go over board on any of these. Try small alterations in your diet as this is the only thing that keep you on track the longest. Dieting isn't a short term thing rather a long term commitment unless you have the intention of Yo-Yo dieting.  

 

Other things to take into consideration is your current activity level and the physicality of your job. You say you have put on weight since turning 40 what has changed? diet, activity, job, stress, energy levels?

 

Also a word of warning I would not purchase anything that is marketed as a fat burner. They are a waste of money and just loaded with stimulants that have minimal effect, stick to dark coffee. 

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maccaz Veteran member

maccaz

Posted
Posted

Hi Guys,

 

I just hit 40 and joined back up with the GYM, I am naturally very weak and look at six months pregnant (male by the way), currently do a little running but want to build strength and muscle while losing the fat. I always was very skinny to my late 30's where I starte to put on weight.

 

I weigh 82KG @ 1.71CM so reasonably short.

 

I am a little unsure what I need to start on, I started taking protein shakes in the morning as well as The Ripper to cut fat. I have yet to vary my diet and don't eat a lot of crap but i know I do not eat enough to build any size.

 

I will start lifting next week when membership starts.

 

You guys probably see these questions everyday Any tips to point in right direction please in regards to putting on quailty musscle and lose the fat at the same time.

 

Thanks.

 

Quentin.

 

tips

 

1. dont get hung up on supplements, i would go as far to say as dont bother buying them at all, but if you realy want to, just the protein will be fine.

 

2. post up what you would eat in a typical day on here and we will be able to give you some input/suggestions

 

3. consider using something like myfitnesspal for a bit to get a good idea of the nutritional info of what it is you're eating, its good practice and after a while you will be able to go by feel

 

4. pick a goal, whether its lose some fat or put on some muscle, and do it one at a time, to an extent at first you will gain some muscle while losing fat, or lose some fat while gaining muscle, but it would be best to focus on one in particular

 

5. start a journal on here, real worthwhile, post your training and diet and any other random shit you think of that may be relevant

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kiwicannon Senior member

kiwicannon

Posted
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Welcome Mate

 

Probably good to post up what you eat daily and what your current exercise regime is this way people can chime in and give you the advices you are seeking.

 

Probably best to either build muscle first then lose fat after that this way you can set a specific goal.

 

Eat healthy, regular small meals, drink lots water, id probably stay away from supplements at this stage mate but thats just me.

 

Keep it simple as possible so it fits into your lifestyle.

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Skeletor Senior member

Skeletor

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You're essentially the same height and weight as me just fatter and weaker, but that can all change. Firstly you need to be eating for your goals. If you want to build muscle you need to be eating enough protein , carbs and good fats. Download Myfitnesspal on your ph. Its an app that tracks your daily food intake and sets out a designated amout of calories for what you hope to achieve. Be sure to be honest with your inputs. Secondly id start a good powerlifting program. 5x5 or 531 are both good but you may choose to do a more bodybuilding style approach. Ie chest and back one day, legs another and shoulders and arms etc. It doesn't really matter but the fat should start to take care of itself if you have the food intake right. Youll get a few opinions but thats a good base to start. Just be sure your food is from good quality foods . Chicken steak fish rice pasta nuts etc

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quentingibson New member

quentingibson

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Last weeks Menu

 

 

 

 

 

 

 

 

Sun

Mon

Tues

Wed 

Thur

Fri

Sat

 

 

 

 

 

 

 

 

Breakfast

1  server the ripper, Protein shake, 1 banana

1  server the ripper, Protein shake, 1 banana

1  server the ripper, Protein shake, 1 banana

1  server the ripper, Protein shake, 1 banana

1  server the ripper, Protein shake, 1 banana

1  server the ripper, Protein shake, 1 banana

1  server the ripper, Protein shake, 1 banana

Morning Tea

Orange, Apple, Some crackers

Orange, Apple, Some crackers

Orange, Apple

Orange, Apple

Orange, Apple

Orange, Apple

Orange, Apple

Lunch

Noodles

Chicken and salad

Mince and salad

 

Chicken and salad

Indian

bread rolls and ham

Afternoon Tea

half Protein Bar

Half protein Bar

 

Mars Bar

Half protein Bar

Half protein Bar

Chippies

Dinner

pork belly and vegetables including potatoes, kumera, carrots, broc

roast chicken and coleslaw

mince pita pockets * 2

eggs benedict * 2

chicken legs and vegetables

pasta and cream sauce

roast beef and vege

Snack

choc biscuit

choc biscuit, some lollies

choc biscuit

choc biscuit

choc biscuit

choc

choc biscuit

Drinks

water, beer *2

water

water, some fizzy

water

water, some fizzy

water, cider * 3

water, beer * 4

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quentingibson New member

quentingibson

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Breakfast

1  server the ripper, Protein shake, 1 banana

Morning Tea

Orange, Apple, Some crackers

Lunch

Noodles

Afternoon Tea

half Protein Bar

Dinner

pork belly and vegetables including potatoes, kumera, carrots, broc

Snack

choc biscuit

Drinks

water, beer *2

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jimmybro1 Veteran member

jimmybro1

Posted
Posted

somme will try and repost, Excel went crazy when I tried to copy and paste.

 

Yeah bro was going to ask if your heard of a spacebar lol 

 

You can attach the excel document by clicking "More reply options" then attaching document by clicking "choose file" 

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Gym rat Veteran member

Gym rat

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When drinking lots of water helps flush out all the toxins out of your system. Would recommend drinking 3L of water a day. When going out for a meal go for healthy options like sushi or anything with lots of veggies and meat like chicken or beef etc. I would also avid blue cheese as well since that has a fairly high fat content in it.

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Pseudonym Veteran member

Pseudonym

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Posted

somme will try and repost, Excel went crazy when I tried to copy and paste.

The fact that you already have last week's diet recorded in Excel is brilliant, Quentin. That alone says you've got the committment and determination to reach your goals.

 

:clap:

 

But like the others say, chuck up the Excel file so we can see it easily. Or better yet, start logging in MyFitnessPal and see what your daily macros are.

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Boosting Member

Boosting

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Posted

Not sure where he is from but here in the great city of auckland, we have to pay for water.

It's free in dunedin which is where he's from. Well its not metered..still payed for by ratepayers etc.

Probably good advice to drink less alcohol and more water as alcohol is detrimental to lifting goals. Depends what your priorities are though..can still do both and its better than just drinking.

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Boosting Member

Boosting

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12L a day? how and why?

Because its hot and sweat lots so replace fluids so i dont get dehydrated or die.

Anyway thats not relevant to this thread. Drinking lots of water is good though. Always feel way better if i drink enough compared to if i dont and my performance in gym is way better

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