Cant seem to gain muscle

jswigart

I have lost 100 lbs. I weigh 145, 5'6" now and am a male 61 years old.
I am trying to gain muscle and not fat, so lifting moderate weights and eating a lot of protein.
I am very toned but can't seem to gain mass.
Ive been told that after age 60 you will not gain much muscle. Is that the consensus?
Thanks

livingleanlivingclean

Gaining muscle may be more difficult... But just "eating a lot of protein" won't help if you're not eating enough calories.

kaizaku

You got to eat more. A surplus known as a bulk within the world of body building world. 7months of eating surplus then go on the cut. That's when you up your protein intake in order to preserve your muscle. For now eating at least 1lb per body weight of protein. Don't forget other nutrient like fibre an such.

How much is your protein intake? When did you start taking protein in meals? Was it after you lost 100lb? Sometimes age do play a role but still possible.

trigden1991

Protein, lifting heavy, calorie surplus, etc are all good but at 60 your testosterone levels aren't going to be optimal for building muscle. It's by no meams impossible but it'll be a slow process.

psuLemon

You can gain some muscle at your age, but are you eating in a surplus or just assuming that lifting and protein will add mass? If you want to add muscle, I'd first check to make sure your T levels are adequate, but then you can eat in a surplus, get about 120-145g of protein a day and follow a good lifting program. Then cut any new fat gains.


Also, what kind of lifting program are you following? Is it a structured program or something you threw together? And I'd recommend the below thread.

http://community.myfitnesspal.com/en/discussion/10462715/ready-to-recomp/p1

ejsilvi

Adding muscle of course u would have to eat more keep it clean carbs n protein like rice and quinoa sweet potato for protein steak Eggs fish chicken also work into doing like 5x5 5x3 5x2 and 5x1 for all lifts focus on your bench press squats and deadlifts shoulder press shrugs bent over rows tire flips are great along with Rock press Best weights ever go find some rocks n press them carry them squats them throw them you will get Very thick fast just make sure u r eating enough! Logs and I beams work and sand bags too get the book Dinosaur Training! It will change your life!

sijomial

Why "moderate weights"? Does that mean moderate for the general population or moderate for you?
You need to overload your current capabilities to grow more muscle.

You are pretty light so what is your end goal weight?
If you are "very toned" by which I'm guessing you mean lean/low body fat - you look it. I have enough fat (possibly too much!) that allows me to recomp but if you want to add overall mass you need a calorie surplus. A very small surplus would be sensible as your potential speed of muscle growth is slower than a youngster.

"Not gain much muscle" is very subjective. Certainly it's far slower when you are older (I'm 57 and can confirm it's not easy). Where you are currently in relation to past training high water mark also makes a difference. I made really quick progress in my early 50's but that was from a low (for me) start point. Now a few years on every gain has to be fought for.

I think the consensus is yes you can gain but it's going to be slow.

PS - congrats on that amazing weight loss.

Chieflrg

Pretty much the same formula for everybody with a few tweaks because of age and your athletic experience.

You must stress the muscles, recover, and have your muscles adapt to the weight increases. Repeat.

One thing for certain is protein intake as well as as quality of protien will have to be higher then a what a 22 year kid the same weight as you might ingest.

As others have noted you will have to be eating in a surplus for muscle mass to be added.