I am a newbie to this forum and bodybuilding and have already introduced myself in the Welcome Lounge.
I have a subject that I would like advice on and would be very grateful indeed for any assistance that could be offered by users of this forum. I may well have posted this thread in a completely incorrect forum, however, I would be very appreciative if forum members could consider the thread with an open mind as this forum may actually be the correct forum. The reason I say this the subject maybe a 'grey area'
I am a 44 year old male, of around 5' 6" in height and weigh around 76.8Kg before I got to bed.
In the early 1990's, like most late teen, early 20's males, I used to work out usually around 2-3 times per week, focussing on machine based workouts and later using free weights. Whilst I developed good definition, I struggled to gain weight (weighing 67Kg at my peak), and back in the 1990s there seemed to be less marketing towards nutrition and I certainly did not focus on nutrition. My diet had no real muscle gaining focus and I suppose it was similar to what most males ate when living at their Mum's ie a balanced meal with occasional purchasing of Weider Mega Mass or similar. I still struggled to put on muscle, developed and kept good definition, but in the end, my life moved on and I started to get into other things such as motorcycling.
From around 25 years old up until around 39 years old, the fat slowly started to come on and I lost definition.
Due to feeling embarassed on the beach, over the past 6 years or so (since I was around 39 years old), I have been steadily and surely reducing my weight from my maximum of around 89Kg in 2013 to my current weight of 76.8Kg. I have done this by reducing poor food in my diet, combined with a focus on road running around 3 times a week. My weight loss has accelerated more recently by the removal of sugary food and also by road running for increasingly longer distances (typically 7.5 to 8 miles every 3 days). As a result of this weight loss, I am sure I have lost what muscle I had but I have also lost fat and I can see that definition has increased to a point where I would not be embarassed on the beach. Despite the cold weather and dark wet evenings, I have been able to keep a discliplined focus on my running. Yesterday, I started a once a week 24 hour fast programme and for the past year I have consumed 3g of Creatine a day.
As can be seen from the above, I have not been undertaking any weight training since around 25 years old and for the last six years and my focus has been on diet and road running.
OK, so now the subject I would appreciate assistance on. In around March 2020, I am going on holiday and clearly I am never going to look like any of the fantastic people on this forum. Some of the guys on here look fantastic and I think that is fabulous. I would be very grateful indeed if forum members could review the above and advise of any appropriate weight training routines that may assist me by loosing more weight (which I believe I have a handle on) and also adding perhaps some muscle. I would not like to interrupt my running routine of 7.5 to 8 miles every 3 days) but can look to change my diet and take any recommended supplements. Unfortunately, I will be unable to go to the gym any more than twice a week and will not have a spotter.
I would be very appreciative for some thoughts and am quite happy to be told something like 'You have no hope of achieving anything in 4 months' or 'you are going about this all wrong' etc.