Difficult Situation

parkflyer70

I'm 47 years old, 5'9", and 143 lbs. I have had tendinosis in both elbows for over 3 years and finally had surgery in November on the right elbow after an MRI showed minor ligament damage in addition to a partially detached tendon. I'm currently going through Physical Therapy with good results but may end up getting surgery on my left elbow in the next year. My goal is to make one more run at playing hockey again, I have two teenage sons who play and I miss the times we used to have together. I've been on this site for about 3.5 weeks and have been tracking my numbers which should be producing weight gain (I'm a little light on carbs) but have not seen any gains. Adding to my problem I have high cholestrol (usually in the 230 range), I'm lactose intolerant and have very poor family medical history (diabetes, cancer, high blood pressure, arthritis, etc.). So am I just screwed or is there a way for me to bulk up? If I start playing hockey again I want to make sure I have a solid start with strong legs, core and upper body to keep me injury free. Sorry for the long post and thanks for reading.

JoRocka

you just need to eat more- doesn't matter what- find things you like and don't make you sick- and eat more.

the lactose issues hold back milk/dairy/ice cream- so that sucks- but you should still be able to do some bulking with just adding striaght up extra food- oils/nuts/avacado/trail mix- chocolate... all typically can help out. soda/beer are pretty high calorie as well.

VeryKatie

Perhaps consider eating more higher calorie fruits/veggies? Such as potatoes, yams, avocados, bananas... nuts? Maybe try out eating more grains too, since you're low on carbs. Quinoa is one that has a bit more protein to it, so that could help muscle growth.

Drink some calories too, maybe more soy or almond milk?

Also, how lactose intolerant are you? I am too but I still find I can eat some cottage cheese and yogurt and stuff, as long as I keep the portions smaller.

Sorry if you can't have some of these, I'm not too sure how concerned you are with getting diabetes (I'm assuming you don't actually have it, just that you're at risk) and I'm not familiar with cholesterol foods (meats, eggs?)

Can you make switches to fattier meats or is that bad? Eg, using chicken thigh instead of chicken breast?

oooh also, I had someone recommend to me whey protein isolate. It has the lactose removed (vs. the non-isolate versions). It's an easy way to add 200ish calories a day, more if you mix it in with blended fruit.

parkflyer70

Thanks for the replies. I have recently added sweet potatoes and considered Quinoa, time to pull the trigger on something different so I will get it this weekend. I do drink almond milk with flax seed oil and a beef protein powder. I can eat cheese in small amounts but it tends to make me breakout in acne. I guess my real question is can I lift light weights and still put on muscle if the calories, protein, etc. is at the correct level?

VeryKatie

I've heard you can gain strength (especially if you haven't weight lifted in several years) while still eating at a deficit. However, it you want them to actually grow (weigh more), a calorie surplus is needed.

auddii

JoRocka wrote: »

you just need to eat more- doesn't matter what- find things you like and don't make you sick- and eat more.

the lactose issues hold back milk/dairy/ice cream- so that sucks- but you should still be able to do some bulking with just adding striaght up extra food- oils/nuts/avacado/trail mix- chocolate... all typically can help out. soda/beer are pretty high calorie as well.

Nothing to add, but you new avatar is reminding me of this:

giantrobot_powerlifting

parkflyer70 wrote: »

.I've been on this site for about 3.5 weeks..

Only three weeks and bulking? Oh sit back, give it time, and load up your Food Ramp.