The 2017 Bulking-After-40 Program (Joe's New Routine)
arguablysamson
Posts: 1,709 Member
So, I've thought about how or if I was even going to bother with an announcement, but since OMAD was phase-1 then this must be phase-2. I've decided to mass up and put on what I consider to be needful for the years going forward--lean muscle tissue.
Being skinny is just not all it's cracked up to be. I want to be carrying a bit more size on my frame, not to mention, to have some very usable strength. At least this is how I feel at this stage in life.
Now I've been doing this since January and have, I think, a decent routine going. It consists of an eating window that will remain open between four and six hours for five days out of the week, with two fast days at the week's end. Meals will consist of 60/40 protein-carb with the exception of one day, which will be vegan. This last day will be a huge splurge day about once every two weeks.
Supplements will consist of:
-DHEA, 50mg per day for five days a week.
-Creatine monohydrate, 5% for three days a week.
-Muscle Milk chocolate protein shake (has medium-chain amino acids that resemble human milk proteins for better gains), one each day for five days a week.
- D3 (2000UIs)
- Magnesium
- Potassium
- L-arginine
- Reishi mushroom extract
Workouts will vary daily with the rest day(s) being whenever I feel overrun or busy. Muscles will be divided into groups with varying intensities. Each weight workout is followed by a 1-mile run as fast as I am able to make it (8 minutes or better, usually). Workouts are done about an hour after I get up and on an empty stomach. Afterwards, the protein shake goes down and then the feeding window opens. By the time I get ready to leave for work, the window has closed again.
Staple foods are: eggs (cooked or raw in the shake), meats, poultry, fish, cruciferous, nuts, and dairy. My normal veggies and fruits will, naturally, still be in use.
I may adjust as I see fit. Stay tuned.
Being skinny is just not all it's cracked up to be. I want to be carrying a bit more size on my frame, not to mention, to have some very usable strength. At least this is how I feel at this stage in life.
Now I've been doing this since January and have, I think, a decent routine going. It consists of an eating window that will remain open between four and six hours for five days out of the week, with two fast days at the week's end. Meals will consist of 60/40 protein-carb with the exception of one day, which will be vegan. This last day will be a huge splurge day about once every two weeks.
Supplements will consist of:
-DHEA, 50mg per day for five days a week.
-Creatine monohydrate, 5% for three days a week.
-Muscle Milk chocolate protein shake (has medium-chain amino acids that resemble human milk proteins for better gains), one each day for five days a week.
- D3 (2000UIs)
- Magnesium
- Potassium
- L-arginine
- Reishi mushroom extract
Workouts will vary daily with the rest day(s) being whenever I feel overrun or busy. Muscles will be divided into groups with varying intensities. Each weight workout is followed by a 1-mile run as fast as I am able to make it (8 minutes or better, usually). Workouts are done about an hour after I get up and on an empty stomach. Afterwards, the protein shake goes down and then the feeding window opens. By the time I get ready to leave for work, the window has closed again.
Staple foods are: eggs (cooked or raw in the shake), meats, poultry, fish, cruciferous, nuts, and dairy. My normal veggies and fruits will, naturally, still be in use.
I may adjust as I see fit. Stay tuned.
1
Replies
-
I was saying to another member last night "I dont want to be skinny". Once I hit my goal, I plan on adjusting calories for muscle growth. Sounds like you have a solid plan, good luck!!1
-
I wonder if this plan would be good for females as well.... I'm also interested in gaining some toned muscle after weight loss0
-
Wow! Impressive. What a great plan! I look forward to watching your incredible journey!0
-
Have to decide how many days/week for each muscle group, set/rep structure, etc. I like doing 7x.5*gw (goal weight), 3x.75*gw, 10xgw, 10x.9*gw, 10x.8*gw. If I can do that, I move up in weight. Good luck.0
-
Have to decide how many days/week for each muscle group, set/rep structure, etc. I like doing 7x.5*gw (goal weight), 3x.75*gw, 10xgw, 10x.9*gw, 10x.8*gw. If I can do that, I move up in weight. Good luck.
I can tell you this; in order to grow, I must:
1) Work each muscle group AT LEAST three times a week.
2) Work out lightly even if I'm still sore a little but still have full range of motion.
3) Get plenty of protein.
4) Neglect no muscle groups. All muscles grow together.
5) Constantly change the workouts to prevent adaptation.
These, for me, are absolutes. Try them.
0 -
Sounds like you have a plan!0
-
Have to decide how many days/week for each muscle group, set/rep structure, etc. I like doing 7x.5*gw (goal weight), 3x.75*gw, 10xgw, 10x.9*gw, 10x.8*gw. If I can do that, I move up in weight. Good luck.
Sorry if this might seem obvious. I don't understand what you mean by 7x.5*gw (goal weight), 3x.75*gw, 10xgw, 10x.9*gw, 10x.8*gw0 -
7x.5*gw would be 7 reps at 50% of goal weight. So if goal weight was 100-lbs, I would do 7 reps at 50-lbs. Same scheme for the rest of them. I like to do two warm up sets, 7 reps at 50% goal weight I will be lifting and then 3 reps at 75% of goal weight. I do that to avoid injury.0
-
Thank you for explaining
That's pretty impressive!0 -
Bob - how do you manage OMAD with lifting?
I've read that we need to eat protein after a workout... so how would this work? I cant work out on an empty stomach and don't know what to do.0 -
Fact- A diet high in protein is essential to muscle growth.I've read that we need to eat protein after a workout... so how would this work?
Myth- Protein must be ingested within (insert your favorite magic number) minutes of a workout to be effective.
There is some scientifically proven benefit to ingesting protein immediately after a workout, it may make a noticeable difference to professional athletes. For the majority of the population. ensuring you are getting enough protein (with your meals) will suffice. I supplement with protein, but I do it during my OMAD window.3 -
Thank you that sounds perfect! So I'll eat before my workout.
I probably lack in protein so I'll make sure to increase that
0 -
I definitely do not consume enough protein. I guess I need to increase my intake by adding protein shakes to my diet
For anyone interested: http://www.marksdailyapple.com/protein-amounts-in-food/
I've read that its recommended to consume 1g for every pound you weight if you are lifting.0 -
Bob - how do you manage OMAD with lifting?
I've read that we need to eat protein after a workout... so how would this work? I cant work out on an empty stomach and don't know what to do.
I've lifted a lot after a 19-hr fast. I did tend to bonk some doing that so I would sometimes eat a little something right before I went and that helped but didn't get me over it totally. Lately I've lifted in the morning and I've had enough glycogen in me by that time to get me through without bonking at all! I've never been a morning workout person (even when running track as a skinny kid) but I've been able to do it on OMAD. I have been taking protein supps at beginning of dinner, usually 2-scoops of whey protein (50g of protein). I actually lost about 6-lbs of muscle my first 4-months or so on OMAD (by InBody measurements) and that is when I started taking the protein supps. Later measurements said I gained all the muscle back.
I have never done a strict OMAD protocol (1-plate rule) and have always eaten ad libitum during my eating window of 4-hrs and also have not restricted carb content (I usually ate a desert after dinner). I have discovered recently that if I eat that way (usually about 2000-2500 cals) and take my protein, my morning blood sugar is high. I doesn't go high eating that many cals while taking the protein if I restrict carbs. I don't like carb restriction (tried for a week and that was it). I haven't tried lesser calories to see how that would work out. What I do now is I'm more in a mixed maintenance mode and still trying to lose but very slowly. I tried eating all three meals 5xweek and 20:4 2xweek for the last month and lifting/running in the mornings on my all three-meals days. I don't bonk doing that but I don't lose weight either. I've maintained my weight at 210 for a month doing that. This week I'm changing again to a 16:8 5xweek and 20:4 2xweek. I think I will start losing some doing that but it will be slower than most. I am now lifting/running after work again and since I'm eating some lunch (very controlled unlike dinner) I shouldn't bonk exercising after work. I ran for 45-min today and didn't have any problem. I'm splitting my protein between lunch and dinner. I will check to see how the blood sugar is in the mornings. It was good in the mornings when I did the 5xweek of three meals (split protein up during the day) and2xweek of 20:4.
I think for those doing OMAD with or without 1-plate rule would probably have the best results working out in the morning so you won't bonk. If you are eating ad libitum and taking protein, and not restricting carbs, I would check blood sugar in the morning. If you are doing 1-plate rule or restricting carbs, but I think you will probably be fine. My blood sugar thing could be something that is totally an individual thing also. I do think if you don't get adequate protein, you will lose some muscle.
If someone is very heavy, I think it may be a better plan to not worry about muscle loss so much and just do OMAD with the calorie restriction and get the weight off. I think that is the most important thing when really heavy. Both physically and motivation-wise, especially motivation-wise. Doing what I'm doing will take a long time to lose weight and I think could kill a person's motivation if they have a lot to lose. After the weight is at more reasonable healthy level, then transitioning to working out and worrying about the protein intake and all I think should be considered.1 -
Wow, very descriptive. Thank you!
I'm not a morning person but it seems to make sense if I change that and wake up early to exercise..
I don't have a lot left to lose (around 8 pounds) and since they're the last pounds I'm expecting them to take a long time to leave my body.
I will slowly try to start working out in the morning.
Tonight though (since I'm already at work and its 9.30am where I am) I will workout tonight (new exercise plan) and see how I go. I find it really hard to get started because my mind is always telling me its probably for nothing and I'll never be tone. I find dieting a lot easier than working out.
0 -
Wow, very descriptive. Thank you!
I'm not a morning person but it seems to make sense if I change that and wake up early to exercise..
I don't have a lot left to lose (around 8 pounds) and since they're the last pounds I'm expecting them to take a long time to leave my body.
I will slowly try to start working out in the morning.
Tonight though (since I'm already at work and its 9.30am where I am) I will workout tonight (new exercise plan) and see how I go. I find it really hard to get started because my mind is always telling me its probably for nothing and I'll never be tone. I find dieting a lot easier than working out.
Don't want to hijack Joes thread here much more but on this topic, I found I didn't get hungry after morning workout sessions even though I didn't eat tell dinner. That was my main concern for working out in the mornings.1 -
NOTE: I have decided to drop DHEA. I will do a video on it--prostate issues!!!0
-
Hope all is well!0
-
Yes, things are great. It's been a festive few days with the girls.1
-
Man, this bulking this is hard! I get tired of eating and miss the days of simple, meditative eating/living! Still, it's fun to set new goals. Progress has been good. Consistent size and strength gains. Onward and upward!0
-
When you say you're tired of eating do you mean tired of eating more frequently or in greater quantities in order to support the bulking up process?0
-
When you say you're tired of eating do you mean tired of eating more frequently or in greater quantities in order to support the bulking up process?
Yes. It takes so much to get one's body to grow to new levels (down or up). It requires a good amount of dedication (eating and working out). It's hard to eat a lot and blast one's muscles consistently each week! Fun, yes, but still hard!0 -
Whey protein is easy to get down without taking up a lot of volume.
0 -
In my opinion, having powerlifted for years, you dont need to work each muscle group 3 times a week and I would advise against doing so, especially us guys in our 40's. Hit it hard, heavy and intense, no more than an hour, especially if you train fasted. GH is high during this time period but only for so long. Me personally, I lift 3 times per week and have no issues with getting stronger. For example, DAY 1 is chest & back, DAY 2 legs & shoulders, DAY 3 is bis & tris. You can reverse the order you train the following week, and go backwards to keep from stagnating. I do the "push/pull" routine because you can do it back to back without stopping (i.e: lat pulldowns, then incline bench, THEN rest....a.k.a "supersetting").
As for nutrition, after YEARS of believing the "Bro Science" crap, protein windows and all that foolisness....that only applies to those who are "enhanced". I put on muscle, but I also got fat eating too much protein and eating what all the mags said, which is why I am OMADing now. Only supplement I use now is creatine in MIO water, because there have been numerous studies that state creatine monohydrate is proven to work. I take NO protein powder whatsoever and over the last decade probably tried EVERY powder known to man. I think they are waste of money personally and I regret using them. Only thing they were good for is if I needed a good laxative (sorry for being crude, but true indeed). I found training while fasted on a cup of black cawwwfeeee is the best, and I wait at LEAST 3-4 hours before I eat my OMAD.
One thing to note is how NFL Legend Herschel Walker has trained on OMAD for over 20 years in his YouTube video about his diet, at a high level, and has always been in ridiculous shape. He has also never lifted weights. He is genetically gifted, but I would say if it can work for him, it can work for anyone. And after years of lifting, injuries and all, it sucks finding out at THIS point in life you have muscle that is worthless and non-functional. So Im switching to mostly calisthenics. Ive watched inmates work out on the rec yard for hours doing body weight exercises and are jacked beyond belief and strong with NO supplementation or access to the things we have on the outside. That got me thinking after 14 years in this game. I need to change my "lift things up and pewt them down" mentality. Benching a lot of weight means nothing when you get punched in the face. Sorry for the rant folks. Just things Ive learned over the years and observed.......2 -
jjrogalski73 wrote: »In my opinion, having powerlifted for years, you dont need to work each muscle group 3 times a week and I would advise against doing so, especially us guys in our 40's. Hit it hard, heavy and intense, no more than an hour, especially if you train fasted. GH is high during this time period but only for so long. Me personally, I lift 3 times per week and have no issues with getting stronger. For example, DAY 1 is chest & back, DAY 2 legs & shoulders, DAY 3 is bis & tris. You can reverse the order you train the following week, and go backwards to keep from stagnating. I do the "push/pull" routine because you can do it back to back without stopping (i.e: lat pulldowns, then incline bench, THEN rest....a.k.a "supersetting").
As for nutrition, after YEARS of believing the "Bro Science" crap, protein windows and all that foolisness....that only applies to those who are "enhanced". I put on muscle, but I also got fat eating too much protein and eating what all the mags said, which is why I am OMADing now. Only supplement I use now is creatine in MIO water, because there have been numerous studies that state creatine monohydrate is proven to work. I take NO protein powder whatsoever and over the last decade probably tried EVERY powder known to man. I think they are waste of money personally and I regret using them. Only thing they were good for is if I needed a good laxative (sorry for being crude, but true indeed). I found training while fasted on a cup of black cawwwfeeee is the best, and I wait at LEAST 3-4 hours before I eat my OMAD.
One thing to note is how NFL Legend Herschel Walker has trained on OMAD for over 20 years in his YouTube video about his diet, at a high level, and has always been in ridiculous shape. He has also never lifted weights. He is genetically gifted, but I would say if it can work for him, it can work for anyone. And after years of lifting, injuries and all, it sucks finding out at THIS point in life you have muscle that is worthless and non-functional. So Im switching to mostly calisthenics. Ive watched inmates work out on the rec yard for hours doing body weight exercises and are jacked beyond belief and strong with NO supplementation or access to the things we have on the outside. That got me thinking after 14 years in this game. I need to change my "lift things up and pewt them down" mentality. Benching a lot of weight means nothing when you get punched in the face. Sorry for the rant folks. Just things Ive learned over the years and observed.......
I appreciate your perspective, Josh. Me, I don't seem to grow as well unless I workout when sore and do a consistent three days. I can blast my muscles and not respond quite as well. It's frequency that seems to matter to me. I will try the reverse-order thing. Sounds fun. Today, I am doing an arm day -- briachialis curls and skull crushers!1 -
I only mentioned what I did because at our age, it is in recovery/time off from working whatever muscle is where the growth and strength will come from if that is your goal. Kind of like your vid on "Less Equals More". The same principle rule is true when it comes to muscle growth and strength. If you are sore, you can end up getting seriously hurt or tear a muscle if the DOMS is bad enough (Delayed Onset Muscle Soreness) because stress is being placed AGAIN on an already stressed muscle that has microscopic tears on it while it is trying to recover. The muscle worked HAS to have time to recover and rebuild or you could end up becoming weaker and actually lose muscle and get injured, or tweak a rotator cuff or shoulder and then your screwed. I am always sore after I workout. Sometimes for days. If I am not sore, its because I didn't hit it heavy, hard and intense enough. Letting it rest is where you will make the most gains. TRUST me. I used to think doing more would do more for me. It never worked. I learned by experience the hard way the old iron adage in the weight room to "Work smarter, not harder". Lol1
-
jjrogalski73 wrote: »I only mentioned what I did because at our age, it is in recovery/time off from working whatever muscle is where the growth and strength will come from if that is your goal. Kind of like your vid on "Less Equals More". The same principle rule is true when it comes to muscle growth and strength. If you are sore, you can end up getting seriously hurt or tear a muscle if the DOMS is bad enough...
Serious truth. I do a pretty intense 3 day split (I'm 46) and my gains have been exponential compared to when I was working out more frequently. Granted, my days in the gym are INTENSE and I walk out feeling like jello and the DOMS are always a reminder that I'm not a young kid anymore.1 -
jseams1234 wrote: »jjrogalski73 wrote: »I only mentioned what I did because at our age, it is in recovery/time off from working whatever muscle is where the growth and strength will come from if that is your goal. Kind of like your vid on "Less Equals More". The same principle rule is true when it comes to muscle growth and strength. If you are sore, you can end up getting seriously hurt or tear a muscle if the DOMS is bad enough...
Serious truth. I do a pretty intense 3 day split (I'm 46) and my gains have been exponential compared to when I was working out more frequently. Granted, my days in the gym are INTENSE and I walk out feeling like jello and the DOMS are always a reminder that I'm not a young kid anymore.
It's so funny since, the more I take off to heal, the more sore I get. it's as if my body is a kid starting to act up once I wait for it to react. It do medium to light effort and do three days per muscle group. I want to tax the muscle and teach the cells to expand. Seems to be the only way to really get at it. I'm taking a break for these last couple of days and today.0 -
jseams1234 wrote: »jjrogalski73 wrote: »I only mentioned what I did because at our age, it is in recovery/time off from working whatever muscle is where the growth and strength will come from if that is your goal. Kind of like your vid on "Less Equals More". The same principle rule is true when it comes to muscle growth and strength. If you are sore, you can end up getting seriously hurt or tear a muscle if the DOMS is bad enough...
Serious truth. I do a pretty intense 3 day split (I'm 46) and my gains have been exponential compared to when I was working out more frequently. Granted, my days in the gym are INTENSE and I walk out feeling like jello and the DOMS are always a reminder that I'm not a young kid anymore.
Yes sir, like Ive said and will say again........agreed....your strength & gains will come from rest & recovery. Not more frequency. And not at our age. And dang sure not if your fasted. It is your body's way of saying "HEY......were good!" because it is not used to the stress while dealing with OTHER stresses. The older we get, the longer it takes to recover, unless you have "assistance". The LONGER it takes to get used to doing also, especially for those who get into weights later in life.
I once recently worked my lats SO hard with heavy dumbell rows and lat pulldowns that it wasnt the next day, it was the DAY AFTER my lat locked up while trying to "wipe". Lol. Sorry for the crude example. Imagine if I hit back/lats again on the day I was supposed to hit it again when DOMS hit unexpectedly. Id probably hurt myself real bad.
It is the same after a brutal leg day and then you go and try and sit in a chair. Try working your legs 2 days later again just to SEE if you could even do it. I know I couldnt. In my late 20s, early 30s, I could recover quicker by doing more.
Now that Im almost mid 40s, I have found that is not the case at all. So I trick my body now by spacing out the workouts, and reversing the order of my 3 day workouts. For example, if I ended on Friday doing legs, I hit them again on Monday and go backwards. Keeping my body guessing keeps it from stagnating and then growth occurs between the workouts because my body never knows what Im going to hit it with in the iron house when I go. The element of surprise. Too bad I had to learn this truth the long and hard way. Lol0 -
what is DOMS?
I had an interesting experience with weights yesterday after a 20-hr fast. I always bonk and can't go heavy after that long of a fast and it is hard getting through the workout. I took a scoop of UCAN superstarch (super slow release carb) about 45-min before I went and I didn't bonk. Maybe other carbs would act the same but I have tried a candy bar and other things right before lifting and they helped but I would still felt compromised (maybe the high sugar shut off fat metabolism and lessened energy due to the carbs?). Only one data point. Stuff is too expensive to use just for regular lifting but I'm hoping it will allow me to run some 5ks on an empty stomach (with the exception of the UCAN) and not get sick to my stomach from having food in it while racing and also not bonking which I can do if I run those after a 20-hr fast.0
This discussion has been closed.