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bmona1987
bmona1987 Posts: 1 Member
in Introduce Yourself

I am new trying to gain muscle but don’t want to go over 118. I use to weigh 184. I am 56yrs old been working out since 2019 done powerlifting and bodybuilding and just wnat to keep toned and look healthy, any suggestions?

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  • nossmf
    nossmf Posts: 14,634 Member

    Welcome!

    At your age and being female, it'll be a struggle to gain muscle. Not impossible, but a struggle. The most progress will come in the kitchen: first figure out what your maintenance calories are (the amount you need to eat without gaining or losing weight), then add 100-250 calories above that amount each day. Make sure you get enough protein, at least 0.7g per pound of bodyweight, up to 1g/lb. Fats and carbs have no set standard, just keep total calories on the day to no more than the mnx+250. And keep up the lifting, at least 2-3x per week. (4x is great, 5-6x is overkill, and 7x is for competitors only).

  • ModDoc
    ModDoc Posts: 15 Member

    Hello,No one and I mean no one can give you any advice without the appropriate information. As a former body builder myself I get it. However, there are many things to consider here. Body builders put themselves through very dangerous conditions that the body was never meant to go through. We feel this when we stop, get hurt and or get older.

    In your case, you need to consider that your body is in hiatus. You are more than likely going through a plethora of hormonal changes. Right now the main challenge for you is going to be moving from the body building rigid mentality and extreme low body fat %.

    A female who is menopausal/ post menopausal needs to have at least 20-25% body fat in order for her body systems to function properly. For a woman to go lower than this is extremely dangerous. The body will think it is in " starvation" mode and grab nutrients and whatever it needs from the bones, brain, and other organs.

    I highly recommend working with a registered dietician. This is what they specialize in. The other trick is having to retrain your body. You have spent years honing it to be a static sculptural work of art. Now, this must be redirected. I highly recommend, if you can afford to do so, to work with a certified personal trainer( actually look for the certificate) Depending on where you live, many PT places now offer these services. Working on more cardiovascular exercises and proprioceptive maneuvers will offer the toning you are looking for.

    As always, speak with all of your health care providers before you start any exercise regimen.

    Best Regards,

    MG

  • nossmf
    nossmf Posts: 14,634 Member

    Yeah, what she said!

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