57 Year old wanting to bulk
Deacap
Posts: 23 Member
Hello, I am hoping somebody could answer my question. I am currently wanting to add some muscle to my frame. I have been working out consistently for awhile but just recently started ICF 5x5 to try to gain some strength as well as get some size.
I have the usual old guy problems with belly fat but unless I get down to a sickly weight its pretty much there all the time.
My question is my diet. I am worried about eating to much fat, should I? I started this program 1/1/2018 and my weight started at 181 and am currently 189.
I am
6' tall
waist 33-34
My current Macros are as follows
2800 calories a day
Protein 200-233
Carbs 190-200
Fat 100-110
I have a sedetary job but do ICF Mo, Wed, Fri and also do abs on Tues & Friday along with ten 3 min rounds on the heavy bag with 60-90 sec rest between rounds.
I see my stomach is getting bigger due to the bulk which I expected but should I try to lower my fat grams down to 57 or so?
The fat mostly comes from avacodoes, almonds, olive oil which I add to get some extra calories , and reduced fat milk.
My goal is to get to about 210 and then cut down again.
Any help would be appreciated thanks
I have the usual old guy problems with belly fat but unless I get down to a sickly weight its pretty much there all the time.
My question is my diet. I am worried about eating to much fat, should I? I started this program 1/1/2018 and my weight started at 181 and am currently 189.
I am
6' tall
waist 33-34
My current Macros are as follows
2800 calories a day
Protein 200-233
Carbs 190-200
Fat 100-110
I have a sedetary job but do ICF Mo, Wed, Fri and also do abs on Tues & Friday along with ten 3 min rounds on the heavy bag with 60-90 sec rest between rounds.
I see my stomach is getting bigger due to the bulk which I expected but should I try to lower my fat grams down to 57 or so?
The fat mostly comes from avacodoes, almonds, olive oil which I add to get some extra calories , and reduced fat milk.
My goal is to get to about 210 and then cut down again.
Any help would be appreciated thanks
0
Replies
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Based on your height, weight, and calorie intake I'm going to go out on a limb and say your body fat might be too high to bulk. Generally a man starts a bulk when his body fat is under 12% (single digits tends to be preferable). Starting a bulk when your body fat is too high results in poor nutrient partitioning (gaining more fat than lean mass).
Also, you've gained weight far too rapidly for your age and for a bulk. A pound a week is the max I would suggest a guy gain during a bulk since men in prime condition to add muscle will add about two pounds of muscle per month. You might need to reconsider the bulk or at least the speed at which you are gaining.
ETA: Answering your question about fat, dietary fat doesn't make you fat. Too many calories makes you fat.12 -
You're 6 feet and have a 33" to 34" waist and think you have belly fat? I doubt you have a lot of it.
Generally in a bulk protein and fats are held constant and carbs are increased. You protein looks higher than necessary. Goal should be .8 to 1 gram per lb of lean body mass. Fats .35 to .45 grams per lb. So, your fats are a little high too. If you like that much protein, that is up to you but not necessary. I would drop fats and increase carbs.
usmcmp makes some great points above. You are likely not in the best body fat range for a bulk.3 -
usmcmp, Yes my BF has never been optimal. The problem I have is I can lose the fat but I just get so skinny when I do. I agree I wanted to get down to at least 10% but I get tired of people saying how thin I am.
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mmapags, More than I should LOL
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mmapags, More than I should LOL
Meh, there's a little there but not bad. What do you think is your approximate BF%? Honestly, there is no health benefit to getting to 10% and it is hard to maintain. That is body builder competition level.
I'm a big fan of recomp. You've got decent muscle structure. Slowly adding to it while slowly dropping fat could be a good strategy. Looking at your pic, I'd guess 21, 22% BF. Recomping down to 15 to 18% would give you a leaner and more muscular look.
The downside to recomp is that the changes happen slowly and it requires patience. In the long run though, I don't think it takes any longer than cut/bulk cycles. You just don't see the same dramatic changes.4 -
mmapags, More than I should LOL
Meh, there's a little there but not bad. What do you think is your approximate BF%? Honestly, there is no health benefit to getting to 10% and it is hard to maintain. That is body builder competition level.
I'm a big fan of recomp. You've got decent muscle structure. Slowly adding to it while slowly dropping fat could be a good strategy. Looking at your pic, I'd guess 21, 22% BF. Recomping down to 15 to 18% would give you a leaner and more muscular look.
The downside to recomp is that the changes happen slowly and it requires patience. In the long run though, I don't think it takes any longer than cut/bulk cycles. You just don't see the same dramatic changes.
I agree with this. Your body fat isn't bad, but it's definitely not optimal for a bulk. Recomp (maintaining weight while lifting) is a good path for you.7 -
mmpags
Thanks for the help. I will look into the recomp strategy. We have nothing but time. I would think my BF is probably around there I guess, I do need to have it checked. I also want to get my lifts up so we will see. I have always struggled with squats cant ever seem to squat or bench a lot long arms and legs.1 -
Thank you usmcmp0
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I'm not familiar with your program but you want a hypertrophy program with a good amount of volume. I've been doing a 4 day split of 3x12 with a 4th set to failure that was given to me by the Coach /Trainer that owns the small gym where I train. It's shown some really good results.
I'm 66 and in a slight cut. Keeping the deficit small has helped to keep and/or maximize and muscle. Measurements say I'm gaining mass but who knows??0 -
To be honest, I think it is a pretty rare snowflake who is over 40 and should/can pull off bulking. Need to be low double digits BF to start, some lowering of T-levels more chances of life to get in the way (family, work, injuries) derailing the exercise part of the process leaving one with a gut vs a late teens/20's individual.
IMO, recomp would be the way to go for you.2 -
Thats great as long as you are making progress. Its a litlle tougher these days. My program is basically Strong lift 5x5 with some accessory lifts thrown in. I have done Short cut to Shred in the past and recently before this Andy Speer full body workout but that was with DB's now I have barbell and plates as well.0
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You'll get stronger with some hypertrophy with a SL 5x5 type program but it's not optimal for hypertrophy.
One of the intermediate programs that focus on hypertrophy here may help:
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you#latest
The progress is slow but distinct. Lol!1 -
The progress is slow but distinct. Lol!
Hey thats how we roll now.1 -
I'd keep dropping. I'm 6' and dropped to around 160 and was still about 17% BF, which is at the high end for bulking. Based on the photo, I'd put you in low 20s.1
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richardgavel
I agree with you on the BF%. I use to run 5 days a week probably 30-50 miles a week and would get down to about 175 but not any lower and I bet if I guessed i was still at least 17% all in the gut
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You're 6 feet and have a 33" to 34" waist and think you have belly fat? I doubt you have a lot of it.
I'm guessing he's giving his jeans size. I take jeans with a 30 inch waist, but if I measure my true waist it's more like 33". (6'1", 170 lbs, recently dunked with bf% measured at 11.85%, 54 years old.)1 -
richardgavel
I agree with you on the BF%. I use to run 5 days a week probably 30-50 miles a week and would get down to about 175 but not any lower and I bet if I guessed i was still at least 17% all in the gut
Unfortunately for most guys, that's where we tend to hold on to fat and the last place it will go from. Google "Android fat distribution".
FWIW, I'd agree with the others that your BF% is too high to bulk. Here's a great article which talks about the "P-ratio" and how it relates to muscle vs. fat gain: https://bodyrecomposition.com/muscle-gain/initial-body-fat-and-body-composition-changes.html/
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Hello, I am hoping somebody could answer my question. I am currently wanting to add some muscle to my frame. I have been working out consistently for awhile but just recently started ICF 5x5 to try to gain some strength as well as get some size.
I have the usual old guy problems with belly fat but unless I get down to a sickly weight its pretty much there all the time.
My question is my diet. I am worried about eating to much fat, should I? I started this program 1/1/2018 and my weight started at 181 and am currently 189.
I am
6' tall
waist 33-34
My current Macros are as follows
2800 calories a day
Protein 200-233
Carbs 190-200
Fat 100-110
I have a sedetary job but do ICF Mo, Wed, Fri and also do abs on Tues & Friday along with ten 3 min rounds on the heavy bag with 60-90 sec rest between rounds.
I see my stomach is getting bigger due to the bulk which I expected but should I try to lower my fat grams down to 57 or so?
The fat mostly comes from avacodoes, almonds, olive oil which I add to get some extra calories , and reduced fat milk.
My goal is to get to about 210 and then cut down again.
Any help would be appreciated thanks
Just noticed the bolded in your post. What is "a while" A 20 something can maybe gain 2 pounds of muscle, working hard, eating right, on a good program in the first year or so of training. After that gains slow down. Older males will be somewhat less.
Still think recomp is the right path for you but make sure your expectations are realistic regardless of the path.0 -
You're 6 feet and have a 33" to 34" waist and think you have belly fat? I doubt you have a lot of it.
I'm guessing he's giving his jeans size. I take jeans with a 30 inch waist, but if I measure my true waist it's more like 33". (6'1", 170 lbs, recently dunked with bf% measured at 11.85%, 54 years old.)
Agree. I wear 34 waist Levi's at 6'2", 205-210 age 61 and my waist measures 36 at my physicals.0 -
Yes I was going by jean size.0
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Better to use a tape measure. Jeans sizes are very unreliable. First, they're cut to sit well below your true waist; and second they're not consistent. I'm reasonably sure that Levi's jeans are at least 2 inches larger than they were 30 years ago for the same waist size on the label.0
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Yes I did today 36 but thank you0
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Hi I am kind of in the same situation but I am 48. Ok this is what is working for me, you can try it but no garantee as we are all different. I upped my intake to bulk up to around 3000 calories including protein shakes. My fat intake is pretty low and I dont even look at sugars. I eat in a five hour window so yes IF I eat from 12 to 5 but I also workout and do cardio and treadmill so 3 times a day as I have the time. I workout my abs every day some days more some less but everyday. I also cycle my carb intake to match with my workouts as the more intense the more carbs. On rest days my carbs are very low but protein always the same up there. Basically I burn a lot of calories so you need to balance it out. Thats a little info for you to read that works for me as the older we get the harder it is for belly fat to go away. Its not impossible but just harder than when we were in our 20s. Goodluck my friend and remember that with no pain theres no gain!6
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Also forgot to say I eat super clean, no spice boiled chicken breast boiled white fish green veggies and all that stuff so dont just try to eat calories you have to consider that too.8
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It's not that your fat intake is too high - it's your calories that are too high.
As a fellow 57yo would agree with the above posters that bulking is a poor choice. At our age our ability to gain muscle has slowed to a crawl compared to our younger selves and the vast majority of a calorie surplus will end up as fat - unfortunately we still have the same ability to get fat as we did as a youngster!
If you priority was aesthetics I would say a very small calorie deficit but as you state your goal is to add muscle then eat at maintenance.1 -
Maintenance calories. Or go see your doctor ask for some testosterone bud, no problem
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Johnnyd Thats is a lot of cardio. good work. I am going to start wind sprints a couple days a week0
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sijomial Thanks for the insight. I will work on lowering my calories.
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GymTennis
Been thinking about have the ole T checked as well. Getting my calories down seem the be the answer. Thx
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GymTennis
Been thinking about have the ole T checked as well. Getting my calories down seem the be the answer. Thx
Don't forget one little thing: TRT isn't something you go on for a while and then go off of. Once you start TRT, you do it for life. Taking exogenous T suppresses endogenous T production, so if you ever quit TRT, your T levels will tank like they've never tanked before.
I think discussing it in any more depth than that is probably beyond the scope of MFP discussions. TRT is not illicit, but the rabbit hole isn't far from there.2
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