So...what next?

monniker

I've reached a weight of 175-180lbs and maintained it for a year. Weight goal: check. Maintenance goal: check. I'm 40 years old, 6 foot, with a relatively ectomorph body type - long skinny arms and legs. I've been a low weight / high rep guy at the gym, but I've been adding more weights recently. Problem is that I still have a spare tire. My body fat is hovering at 13% and it's ALL around my midsection. So, I need a new goal.

I think the logical next step is to work on fitness goals (1.5 miles in 10 minutes; 40 consecutive pushups) and I have those. BUT, I'm very tempted to lose another 5-10 pounds and then start trying to add muscle mass. I'm afraid that if I reduce my calories, I'll start starving and cannibalizing the muscle I do have.

Suggestions? Thoughts? Advice?

Rayman79

I'm interested in this myself, hopefully I'm a couple of months away from being at this point myself.

My thinking (as a relatively uneducated person in these matters) woud be to set yourself a very modest defecit (eg 1/2 pound per week), to make sure your getting enough fuel. Make sure you get a decent amount of protein (~30%), and dont be afraid of hitting the weights.

kevbot34

I was around 188 at the end of last May. I ate around hmm I'd say 100+ grams of protein, no supplements just chicken, egg whites, turkey stuff like that. lifted 5 days week, did sprints and so distance running along with it. gained 22 pounds. I noticed some fat, but that was from late night taco bell runs and Budweiser (AmeriCANS so i had too). If you want to gain muscle just start with a program that eases you into things i.e. 3 sets of 15 reps low weight and every two weeks increasing weight and lowering reps.

kevbot34

And yea if you just "starve" yourself that won't help. Wrestling in high school teaches you that. i was a healthy 185 wrestling at 171. All the muscle i got from football was gone. Definite no no if you want to gain muscle

monniker

Yeah - I definitely don't want to starve myself. I use a whey supplement now for protein and I'd guess I eat 70-80 grams per day. Thinking about upping that to over 100.