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DannyR

40s returning to training some advice needed please

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Hello.

 

Im new here and hope I can get some help.  I apologized in advance for a long write up but feel you need some details to answer some of my questions.

Iv been training since mid-teens, and hit training hard in my late 20s into my early 30s, made some nice gains, then stopped and never returned until now in my mid-40s.  I had made many mistakes through this time such as sticking to the same routine doing the same exercises on the same days, and not understanding that there were more ways to induce hypertrophy than just lifting more weight.

I Trained with my brother back then and we both feel we need to get back into shape while we can in our 40s.  Of course, we started off where we left off, and I have been spending some time learning some of what we did wrong including making a mess of our diets.  The difference back then was in our 20s our body could handle these mistakes better than now because we have no injuries, wear and tear, higher test levels, and much faster metabolism.  One of the reasons we stopped is it just took over our lifes, we wanted to come back and make it more simple while not having the same high goals as back then.  I have been following the videos from AthleanX on yourtube and perform our exercises based on Jeff Cavalier,s  good form.

Goal:

Loos fat. was about 22% bf, now about 16%, aim is to see upper abbs around 14% bf

Get fitter, more agile, athletic

Gain muscle

Routine:

I have back for 8 months doing my same old routine for this time so far.  We perform all core exercises and change them from week to week.  Al sets are with good form and aim to do at least 3 to 4 sets with negative reps.

Mon:  Chest, Triceps,

Wed: Back Biceps, 

Friday: Legs Shoulders.

5 days a week I follow AthleanX Abb promise which is a short but intense workout around 6 min long.

Diet:

I stated off using the Samsung S health app to get myself going, then gave it a few months, then returned to check on it for a week.  I started off with in mind to lose fat gain muscle by dropping calories to kik start it off.

First 6 months sub 1200kcal.  All clean foods assisted with 2 protien Isolate shakes per day . I was getting 1g per lb of body weight.  I was not clued up on marcro splits, I just made sure I was eating healthy, where as in fact I was not getting enough callories in and certainly not enough fats.

Jan 2019 I was 14.1 stone.

June 2019 I was 13.4 stone.

July I stopped loosing weight at 13.2 stone.

From 20/08/19 I upped my diet, looked at my macros and started off with 1600kcal and each day raised it a bit hovering around 1800kcal, at times higher into 2000kcal.

01/0919 my body started to shift weight going down to 13.1 stone assumed from the kick start of my metabolism.

09/09/19 Im now at 12:13 stone.

Progress:

Jan 2019:

Weight 14.1 stone

Biceps: 15"

Waist: 36"

Chest 41"

I could not lift my body weight up on lat bar for more than 1 rep

Sep 2019:

Weight 12.13 stone

Biceps 16"

Waist: 34.2"

Chest 44"

I can do 3 sets of 10 reps on lat pull up bar slowly

 

 

Injuries, recover, and wellbeing.

Despite the low calories I was making progress in muscle size, fitness, and never felt the mental effects of overtraining at all.  In mid Jun I noticed I was finding my muscles where losing some strength, and where not recovering as well, I had noted this in my training log.  In early August during a month where I was training alone, I pushed myself in trying to handle a DB press weight that normally I would have had handed and placed on my chest, from this I got a pain in my right shoulder.  I carried on through this but included rotor cuff exercises every day after this happened.  over a month later its still an issue.  Iv seen the docs and wait to see a specialist.  Meanwhile, during that month I noticed my biceps where getting weaker, and my left shoulder also had some pain and issues.  At this time however some exercises where going up, but noticed that for some reason I wasnt getting a pump, or at least my arms had lost size as they where no difference between before and after a workout.  A few days ago on the phone for a long time, and after the call my bicep went into a cramp, it lasted 30min then I could not use my arm till next day, today its still recovering.

 

Where should I go from here.  I had just got my diet up in callories, eating well, still doing abb workouts, but have two shoulder issues, and a sore bicep.  Im having all this week off, but not sure were to go from there.  Is my routien due for a shake up, should I not train at all with certain exercises to allow shoulder time to heal?

 

Thanks for your advice.

 

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Well done on picking training up again. So easy (and many do) to just sit and say f**k it. 

Give yourself a rest on the injuries and train what you can. Like legs or do cardio etc. And maybe train lighter when the sore muscle groups are being worked secondary. That worked for me. 

Plenty of folk here who can help on other issues like training and diet. Keep up the good work man! 

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calories are not necessarily healthy calories.

try stretching for a good while and get blood pumping a bit before you start.  or perhaps just rest and stretch a little for a few weeks

with shoulders i find that adjusting the angle slightly can often alleviate pain.

at 60+ i have just realised that i cant do the same as i could when younger at 58 i could ;) 

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21 minutes ago, unclezillion said:

calories are not necessarily healthy calories.

try stretching for a good while and get blood pumping a bit before you start.  or perhaps just rest and stretch a little for a few weeks

with shoulders i find that adjusting the angle slightly can often alleviate pain.

at 60+ i have just realised that i cant do the same as i could when younger at 58 i could ;) 

Hi.

 

Glad you brought that up, I will add a typical day on my eating.

5 Sep 19

1894kcal

Carbs 140g:  Fat 71g  Protien174g

Breakfast: 362kcal

Porrage Oats with Semi Skimmed Milk 271kcal

Impact Whey Isolate 91kcal

Morning Snack: 154kcal

Low fat greek Yoghurt 72kcal

12 Almonds 82kcal

Lunch: 553kcal

Courgette 50g

Broccoli 100g

GIANT Couscous and veg 100g

Salmon steak 120g

Afternoon Snack: 173kcal

Whey Isolate 91kcal

12 Almonds 82kcal

Dinner: 560kcal

Mixed Salad Greens

Chicken Breast 200g

Avacado Half 100g

Evening Snack: 292kcal

porage Oats with semi skimmed milk

Pinklady apple (normally get this in mid morning)

Grapefruit pink

1894kcal

Carbs 140g:  Fat 71g  Protien174g

After I hurt the shoulder I started to make effot to do rotorcuff exercises, I know a bit late now iv done the damage, but live n learn.  I do warm ups on all exercises especially Squat, Deadlift, Lat pullups, Bent over rows, I pay extra attention to be carefull with these.  tend to only stretch after a workout not before as this can effect strength during training.

Do you have shoulder injury issues and work through them, or is it general age-related ware n tear?  At 60 I hope I can still do something I realy do, this is why I need to take care now.

Dan

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I am 64 mate and can still train but sensibly.  Tail it right back to basics and keep it steady.  

I had rotator cuff problems last year and overcame this with therapy.  Lower back probs and sciatica as well but still keep going.

Don't try to go back to your youth times and set some realistic goals for long term.

Hope that helps.

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Quote

Do you have shoulder injury issues and work through them, or is it general age-related ware n tear?  At 60 I hope I can still do something I realy do, this is why I need to take care now.

everyone is different so there is no one size fits all. Medical advice is a must to be sure. I went private for my shoulder but youtube helped more once I narrowed down what I needed.

I have had shoulder issues since my  early 50's. mine is degenerative so its not going away.

i dont shoulder press except with very light weights and try to get the shoulders done indirectly rather than directly. it works for me.

i cant squat due to back and shoulder issues but can do most everything else.  a set of 600k leg press is nicer than squatting :) 

until recently i was able to out train the vast majority of younger guys in the gyms i use, however, severe sciatica left me almost unable to walk for 8 months. 

i am still trying to avoid an op but its not looking likely.

it has made me realise that i am a grumpy opinionated old git and that I have to slow down ( just a little ;) ), however, its fighting my nature which is to push every sport i do to its limits.

do what you enjoy within reason as one day you won't be able to do it anymore

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