Training question

[daman1]

I've noticed since hitting my 40s, no matter how much less I eat, or how much I've changed the training routine/intensity, all I ever do is seem to bulk up.

What training routine have you used that actually helps with leaning out?

 

[Wallyd]

It happened to me around 53-55. It feels like if I eat 3 stalks of celery per day it would go to my waist. Yes I’m exaggerating but man it seems like every calorie is being stored somewhere.

 

[Kluso]

I've noticed since hitting my 40s, no matter how much less I eat, or how much I've changed the training routine/intensity, all I ever do is seem to bulk up.

What training routine have you used that actually helps with leaning out?

I personally don’t think different training will change that. Unless you switch from weight training to all cardio. It’s diet and metabolism. Keeping blood sugar low and insulin sensitivity high will help. Berberine and dihydroberberine (even better imo) for helping with that. Look into carb cycling and maybe GLP1 drugs. Diet is really the only way. Or run 5 miles a day.

 

[tommyguns2]

ultimately for me was calories in, calories out (CICO). Just don't burn as many calories as I used to. So I do high volume training (easier on my joints, etc.), daily cardio, and more strict diet. I tried carnivore diet based on TB's comments, and I like it. I don't follow it religously, but it will work. I work out in the morning fasted, protein shake after, then wait till noon for first meal. Then dinner, with no eating after dinner. Food is mostly protein, but I'll do veggies and stuff like that. No bread or processed carbs, at least when I'm trying to lean out.

 

[fasttwitch]

It happened to me around 53-55. It feels like if I eat 3 stalks of celery per day it would go to my waist. Yes I’m exaggerating but man it seems like every calorie is being stored somewhere.

I'm 53. Around 44 or 45 everything slowed down. The only way I can control weight is massive carb restriction. I can eat meat without caution, but rice, bread, wheat, these things puff me up.

But this is me. Not sure if carbs are an issue for you?

 

[genetic freak]

Intensity will drive EPOC, but the older you get the less likely you can keep the intensity up for very long before the joints and tendons go to crap. This is why I see a lot of older guys go to higher volume and spend 90-120 minutes in the gym at a time. i can really only keep up doing rest pause, drop, widow maker, muscle rounds, etc... when I am in a calorie surplus. If I am at maintenance or cutting, I have to drop those which makes it even more difficult to cut. Carb cycling is really the only way I have figured out how to keep the fat off or lose fat, while also maintaining energy and performance in the gym.

 

[tommyguns2]

Intensity will drive EPOC, but the older you get the less likely you can keep the intensity up for very long before the joints and tendons go to crap. This is why I see a lot of older guys go to higher volume and spend 90-120 minutes in the gym at a time.

This is so true in my experience. I have to spend almost 45 minutes on some piece of cardio equipment every day if I want to be lean. And I hate cardio. But it has so many benefits on BP, lipids, etc., you really can't afford not to as you get older.

 

[Bigtex]

I've noticed since hitting my 40s, no matter how much less I eat, or how much I've changed the training routine/intensity, all I ever do is seem to bulk up.

What training routine have you used that actually helps with leaning out?

As most of us age, our metabolism slows. If you are not wanting to bulk so easily perhaps you need to do minimal weight lifting and the rest cardio. Check out the repetition maximum continuum below and see that you will get much less bulk with lighter weight and higher repetitions when growth is not optimal. I would also stick to 1-2 sets in the higher rep ranges, little or no rest between sets and then off to do cardio.

Here is a good study that explains what happens as we age.

Metabolic changes in aging humans: current evidence and therapeutic strategies

Aging and metabolism are inextricably linked, and many age-related changes in body composition, including increased central adiposity and sarcopenia, have underpinnings in fundamental aging processes. These age-related changes are further exacerbated ...

www.ncbi.nlm.nih.gov

 

[Yano]

I'm 55

When I started cutting and lifting again after the stroke I was 305 , i'm 199 today.

High protein , mostly chicken venison duck trout salmon moose , low carbs less than 100g a day and plenty of lettuce , cabbage , 000 greek yogurt and blueberries

That is very low carbs but i'm a bit of an epileptic mutant and too many carbs trips my circuit breakers and I hit the floor. You might not have to dive that deep.

I'm not a macro guy other than protein , carbs if i'm intentionally cutting or meet prep when I have to other than that I just count protein and calories.

As I learned about carb cycling from the guys here and over at ug , i got into that as well , so my process is this.

100 carbs max a day until i cant stand it any more , some guys like to cycle once a week for me that's too soon , i can go 10-12 days or so maybe a bit longer in some cases until i get that jittery anxiety too much energy feeling from running on ketones or what ever causes that ... "post carb clarity" , once that comes on i bring the carbs up another 100 for a day or two then back down

My maint cals right now is 3120 so i'll run 2200 if i can take it 2000 for as long as I can stand. Then refeed ... not carb cycle , actually eat 3300 cals for a day or two and then back down.

I'm sure you know but i'll add in for any one reading along that doesnt , dont refeed on trash , some sugary shit is ok but dont go hog wild on donuts or a half gallon of ice cream , you'll just end up frustrated and holding a shit load of water .. have a treat for a dessert but for the most part just eat more of what you have been , double up on your rice , add in an extra sweet potato , go for a bigger chicken breast , shit like that.

It works. Good Luck man

 

[Bigtex]

I'm 55

When I started cutting and lifting again after the stroke I was 305 , i'm 199 today.

Congratulations Yano. That is a big time loss!

 

[Yano]

Congratulations Yano. That is a big time loss!

Thank ya Sir !! I was a giant fat bastard there for a while after the stroke , just sat in a chair all day staring out a window until one day i got sick and tired of being sick and tired and got up off my fat ass n got back to work.

 

[Littleguy]

IF has been the answer for me, except liquids nothing after 8pm till 2pm the next day after 5 days you are kicking ass!