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Eugene
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2016/10/13 19:44:02 (permalink)

Mid-life crisis

Missus thinks I'm having one. To be honest, I'm starting to agree with her.
 
Turned 40 in May. 3 kids. Happy. Trained at my hardest during my 20s at the late Graham Black's Flex Gym in Newbury. Wanted to get back into things. Got married in July and wanted to shed a few pounds for the pics. Did keto for 10 weeks and lost about 30lbs. Now I want to clean bulk, get defined, see my abs and look, well, muscular.
 
Here I will try to outline daily nutrition plan, the changing and improving of which will become obvious as I continue to chart it. I will update my training regime too, though I stress now that I have never been 'strong as an ox' and will therefore forgive any hysterical laughter at the grams I am lifting...
I will be keeping this plan for the next 12 weeks and assess after that, though will tickle things here and there if needed as I go on.
 
TDEE: 2400 approx. Weight: 170.6lbs [weighed this morning]. Height: 5ft 10ins. BF: 14% approx [calipers].
 
This is what I am planning training wise - a split routine, training every other day with weights and doing abs and cardio [15 min bike] on 'rest days'. I may take one full rest day each week:

 
1: Chest, back shoulders.
2: Rest [Abs/light cardio]
3: Legs, arms.
4: Rest [Abs/cardio]
5: Chest, back shoulders.
etc. etc.

Chest: Incline bench & flat dumbell press.
Back: Barbell rows, deadlifts
Shoulders: Dumbell presses, side lateral raises.
 
Legs: Leg curls, hamstring curls, calf raises [would like to do squats but no squat rack]
Biceps: Barbell curls, dumbell curls.
Triceps: Lying extension, narrow press.
 
All sets to include one/two warm-ups, then 3 sets of about 6-8 reps. Workouts no longer than one hour, preferably less. Only pause between sets if needed.

 
I will be training about 9am before breakfast. Time will tell if this is a bad idea but I think it is OK for now. It is heavily based on time, considering my young children.
 
Here is what I ate today, together with exact macros. Clearly I need to increase my calories - though I do want a clean bulk, so I'm more concerned about getting the protein to at least 200grams per day.

Breakfast: 50g oats, 15g peanut butter
CAL: 245. CARBS: 28.4g. FAT: 10.6. PROTEIN: 8.9.
Lunch: 160g chicken strips, 200g yams, 100g broc [yams cooked using half tablespoon coconut oil]
CAL: 570.4. C: 50.48. F: 10.37. P: 48.03
Snack: Whey shake:
CAL: 92. C: 1.4. F: 0.2. P: 22.3.
Snack: Meal replacement bar: CAL: 205. C: 20. F: 6.7. P: 13.
Dinner: Chicken breast, 200g yams, 100 grams broc [yams cooked using half tablespoon coconut oil]
CAL: 574. C: 51.98. F: 9.57. P: 50.43
Snack: Protein bar
CAL: 159. C: 4.1. F: 6.8. P: 15.
TOTAL: CAL: 1845. C: 156.36. F: 44.28. P: 157.66.


 
I will be drinking plenty of black coffee and about 3 litres of water per day too.
 
Many thanks.
post edited by Eugene - 2016/10/13 19:51:53
#1
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Floydy
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Re: Mid-life crisis 2016/10/13 19:54:36 (permalink)
Looks good mate. In!
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tellersquill
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Re: Mid-life crisis 2016/10/13 20:26:41 (permalink)☄ Helpfulby mike.williams.7549 2017/03/07 17:25:50
There's more experienced guys on here who can teach you better, but shoulders, chest and back in the same session is too much.
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BROKEN
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Re: Mid-life crisis 2016/10/14 12:57:28 (permalink)
Good luck mate. To echo tellersquill your routine is definitely too weighted on shoulder chest and back day.
I would either suggest a fully body routine or a more balance split
Could do push/pull


Sent from my iPhone using Tapatalk
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Eugene
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Re: Mid-life crisis 2016/10/14 13:55:11 (permalink)
I changed it. Today, first session for this regime, I did chest, back and biceps. Overall, felt knackered training at 9.15am, sweated my moobs off [no bad thing...] and felt super weak. Will post full details of ridiculously light poundages later.
#5
Kaneda
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Re: Mid-life crisis 2016/10/14 15:08:24 (permalink)
tellersquill

There's more experienced guys on here who can teach you better, but shoulders, chest and back in the same session is too much.




It really isn't.

He's doing an upper/lower with some extra arm work - seems like a solid routine to me.
#6
Eugene
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Re: Mid-life crisis 2016/10/14 18:52:17 (permalink)
14.10.16:
Incline bench:
2xWarm-up
3x6-8reps: 114lbs
Flat Dbells
3x6-8: 33lbs Dbells

BACK:
Bent over rows:
2xWarm-up
3x6-8reps: 114lbs
Deadlifts
2xWarm-up
2x8reps: 191.4lbs

BICEPS:
EZ-Curls:
1xwarm-up
3x8reps: 33lbs
Seated Dbell curls:
2x8reps: 22lb Dbells.

TIME: 40mins.

NOTES: No strength. Rusty. Not sure enough for chest. Weakest body part by a country mile.

NUTRITION:
Breakfast:
50g oats in water. Tablespoon peanut butter.
CAL: 245. CARBS: 28.4g. FAT: 10.6. PROTEIN: 8.9.
WORKOUT
Whey shake immediately after.
CAL: 92. C: 1.4. F: 0.2. P: 22.3.
3 whole scrambled eggs.
CAL: 432. C: 4.03. F: 22.34. P: 20.29.
Lunch:
Musclefood chicken breast in tablespoon coconut oil, 100g pasta, 100g Thai red curry sauce.
CAL: 818. C: 100. F: 14.1. P: 57.6.
Meal 3: Whey shake.
CAL: 92. C: 1.4. F: 0.2. P: 22.3.
Meal 4: Meal replacement bar.
CAL: 205. C: 20. F: 6.7. P: 13.5.
Dinner:
Musclefood chicken breast in cajun, 200g yams in tablespoon coconut oil.
CAL 564. C: 58.66. F: 16.14 P: 47.06.
Meal 6: Protein bar.
CAL: 159. C: 4.1. F: 6.8. P: 15.
Meal 7: Whey shake.
CAL: 92. C: 1.4. F: 0.2. P: 22.3.
TOTAL: 2699. C: 219.39. F: 77.28. P: 229.5.

NOTES: Cals too high? Fat too high?

#7
Kaneda
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Mid-life crisis 2016/10/14 18:56:19 (permalink)
Trial and error if calories are too high for you (FWIW 2,700 would be a calorie deficit for me, but I am a bit heavier) and fat is def not too high.

I'd say that macro split is a pretty good starting point.

Wouldn't hurt to get some more omega 3 in there either.
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Eugene
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Re: Mid-life crisis 2016/10/14 19:27:22 (permalink)
Kaneda
Trial and error if calories are too high for you (FWIW 2,700 would be a calorie deficit for me, but I am a bit heavier) and fat is def not too high.

I'd say that macro split is a pretty good starting point.

Wouldn't hurt to get some more omega 3 in there either.



Cheers. Definitely trial and error. Will see over the next week. Want to keep fats very low and carbs more moderate than today. Omega 3 - supplement or otherwise?
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Re: Mid-life crisis 2016/10/14 19:29:12 (permalink)
I use high strength O3 caps (from bulkpowders) as they're cheap/easy, still try to get a decent amount of oily fish in my diet too though.
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Eugene
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Re: Mid-life crisis 2016/10/15 14:32:42 (permalink)
'Rest' day today but:
 
ABS:
Sit-ups
3x50reps
 
Stomach vaccum
3x20reps [against gravity]
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Floydy
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Re: Mid-life crisis 2016/10/15 14:51:21 (permalink)
I can't remember mid-life
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Eugene
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Re: Mid-life crisis 2016/10/15 15:00:27 (permalink)
15/10/16:
Breakfast:
50g oats in water. Tablespoon peanut butter.
CAL: 245. CARBS: 28.4g. FAT: 10.6. PROTEIN: 8.9.
Double Whey shake
CAL: 184. C: 2.8. F: 0.3. P: 44.6.
 
Mid-morning:
3 whole scrambled eggs.
CAL: 432. C: 4.03. F: 22.34. P: 20.29.
Double Whey shake
CAL: 184. C: 2.8. F: 0.3. P: 44.6.
 
Lunch:
Musclefood chicken breast, 50g brown rice.
CAL: 326.5. C: 30.15. F: 1.85. P: 46.6.

Mid-afternoon:
Meal replacement bar.
CAL: 205. C: 20. F: 6.7. P: 13.5.

Dinner:
Musclefood chicken breast, 50g brown rice.
CAL: 326.5. C: 30.15. F: 1.85. P: 46.6.

Mid-evening:
Protein bar.
CAL: 159. C: 4.1. F: 6.8. P: 15.
TOTAL: 2062. C: 122.28. F: 47.74. P: 240.09.
 
NOTES: Saturday always difficult as working morning till midnight.
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Eugene
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Re: Mid-life crisis 2016/10/17 18:02:59 (permalink)
Floydy
I can't remember mid-life




Yes you can. It's when you're plodding along quite happily and then realise you want to do something completely stupid that you did hundreds of years ago, opening a chapter of your life you thought you had closed and in doing so cause lots of unnecessary friction to your family dynamic.
#14
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Re: Mid-life crisis 2016/10/17 18:03:39 (permalink)
16/10/16
Leg extentions:
Warm-up:
3x15reps.
4x15 reps [1x88lbs, 3x110lbs]

NO hamstrings as sore from Friday deadlifts.

Calf raises – bodyweight.
3x20reps.

Shoulders:
Dumbell presses.
Warm-up
1x10
3x8 reps: 33lbs

Side lateral raises.
1xwarmp-up 10 reps
3x10reps: 20lbs.

Triceps:
Lying EZ-curl extensions:
1xwarm-up
3x10 reps: 33lbs. [Little sore from Friday bench, hence no close-grip to finish].

NOTES: Little stronger in shoulders.

17/10/16:
NOTES: Meant to be training day as cannot train Tuesday. But – very sore all over. So:

Fasted cardio:
15min stationary bike. 10km. Heart rate 125-135.
ABS:
Sit-ups:
2x50 reps.
Reverse  vacuum:
2x20reps.

17/10/16:
Breakfast:
50g oats in water. Tablespoon peanut butter.
CAL: 245. CARBS: 28.4g. FAT: 10.6. PROTEIN: 8.9.
Double
Whey shake
CAL: 184. C: 2.8. F: 0.4. P: 44.6.

Lunch:
Musclefood chicken breast, 200g yams in half tablespoon coconut oil, 100g brocolli.
CAL: 574. C: 51.98. F: 9.57. P: 50.43.

Mid-afternoon:
Double Whey shake
CAL: 184. C: 2.8. F: 0.4. P: 44.6.

Early evening:
Protein bar.
CAL: 159. C: 4.1. F: 6.8. P: 15.
Granny Smith apple [Come on, they’re more crunchy than the others...]
CAL: 63. C: 14.8. F: 0.2. P: 0.5.

Dinner:
Musclefood chicken breast in blackened cajun, 200g yams in half tablespoon coconut oil, 100g brocolli.
CAL: 574. C: 51.98. F: 9.57. P: 50.43.

Late evening:
Protein bar.
CAL: 159. C: 4.1. F: 6.8. P: 15.

TOTAL:
CAL: 2142. C: 160.96. F: 44.34. P: 229.46.

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Re: Mid-life crisis 2016/10/18 20:58:09 (permalink)
18/10/16: Rest day.
Breakfast:
50g oats in water. Tablespoon peanut butter.
CAL: 245. CARBS: 28.4g. FAT: 10.6. PROTEIN: 8.9.
Double Whey shake
CAL: 184. C: 2.8. F: 0.3. P: 44.6.

Mid-morning:
3 whole scrambled eggs.
CAL: 432. C: 4.03. F: 22.34. P: 20.29.

Lunch:
Musclefood chicken breast in blackened cajun
200g yams, 100 grams broc [yams cooked using half tablespoon coconut oil]
CAL: 574. C: 51.98. F: 9.57. P: 50.43

Mid-afternoon
Double Whey shake
CAL: 184. C: 2.8. F: 0.3. P: 44.6.

Early evening:
Protein bar.
CAL: 159. C: 4.1. F: 6.8. P: 15.
Granny Smith apple
CAL: 63. C: 14.8. F: 0.2. P: 0.5.

Dinner:
Musclefood chicken breast in blackened cajun, 200g yams in half tablespoon coconut oil, 100g brocolli.
CAL: 574. C: 51.98. F: 9.57. P: 50.43.
 
Late evening:
Protein bar.
CAL: 159. C: 4.1. F: 6.8. P: 15.

TOTAL: CAL: 2574. C: 164.99. F: 66.48. P: 249.75.

NOTES: OK for lean mass?

#16
Eugene
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Re: Mid-life crisis 2016/10/19 19:47:55 (permalink)
19/10/16
Breakfast:
50g oats in water. Tablespoon peanut butter.
CAL: 245. CARBS: 28.4g. FAT: 10.6. PROTEIN: 8.9.

WORKOUT - SEE BELOW

Double Whey shake immediately after
CAL: 184. C: 2.8. F: 0.4. P: 44.6.
3 whole scrambled eggs.
CAL: 432. C: 4.03. F: 22.34. P: 20.29.

Lunch:
Musclefood chicken breast in tablespoon coconut oil, 100g pasta, 100g Thai red curry sauce.
CAL: 818. C: 100. F: 14.1. P: 57.6.

Mid-afternoon:
Double Whey shake
CAL: 184. C: 2.8. F: 0.4. P: 44.6.

Early evening:
Protein bar.
CAL: 159. C: 4.1. F: 6.8. P: 15.
Apple
CAL: 63. C: 14.8. F: 0.2. P: 0.5.

Dinner: 160g chicken strips, 200g yams, 100g broc [yams cooked using half tablespoon coconut oil]
CAL: 570.4. C: 50.48. F: 10.37. P: 48.03.

Late-evening:
Protein bar.
CAL: 159. C: 4.1. F: 6.8. P: 15.
 
TOTAL: CAL: 2814.4. C: 211.51. F: 72.01. P: 255.02.

19/10/16:
NOTE: My chest is the weakest muscle on earth. Might as well not be there. Really going to have to go back to the drawing board on this one. May ditch barbell bench presses for now. It must be my form but I cannot seem to push the bar. I can't be isolating my chest properly. Always had issues, even first time around in my 20s. Always was weakest part. May try much lighter weights – if that is possible – and much higher reps for proper burn. Will get some pics for you to see.

CHEST:
Incline bench:
Warm-upx12
40kgsx8
44kgsx6
40x3 [failure].

Flat dumbells:
Warm-upx12
15kgsx10
17kgsx17
17x6 [failure]

One set flys: 10kgs x 10 reps.

BACK
Barbells rows:
Warm-upx12
60kgsx10
65x6
65x6

Deadlifts:
80kgsx6
92kgsx4
85kgsx6

BICEPS
EZ-CURL:
10x10
22kgsx8
26kgsx8
31kgsx8

Seated dumbells:
10kgsx8
12kgsx8
12kgsx8

#17
Eugene
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Re: Mid-life crisis 2016/10/19 22:05:38 (permalink)
Pre keto in May this year:

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Eugene
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Re: Mid-life crisis 2016/10/19 22:06:43 (permalink)
Post keto in June. Note weak chest.

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Eugene
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Re: Mid-life crisis 2016/10/22 16:42:29 (permalink)
21/10/16:
Leg extensions:
Wup: 30kx20
50x15
55x15
60x10
40x15
Calves:
Bodyweight: 3x20.
Shoulders: Dumbbell Press
Wup: 10kx10
12x10
14x8
14x4 [failure]
Side lateral raises:
10x10
10x10
10x to failure
Extra chest work as so awful. To feel chest working:
Flat bench:
20kx20
20x20
20x20
Triceps extension, lying EZ-curl
10x12
14x10
14x10 then straight into close grip x12
Close grip press
14x12
14x15
 
xxxxxxxxx
 
22/10/16: ‘Rest day’:
ABS: 3setsx50 reps; reverse vacuum: 3setsx20reps.
Breakfast:
50g oats in water. Tablespoon peanut butter.
CAL: 245. CARBS: 28.4g. FAT: 10.6. PROTEIN: 8.9.
3 whole scrambled eggs.
CAL: 432. C: 4.03. F: 22.34. P: 20.29.
Mid-morning:
Aldi frying steak 175g
CAL: 276.5. C: 0.8. F: 14.35. P: 36.75
Whey shake.
CAL: 92. C: 1.4. F: 0.2. P: 22.3.
Lunch:
Musclefood chicken breast in blackened cajun, 200g sliced yams in piri-piri seasoning fried in half tablespoon coconut oil.
CAL 564. C: 58.66. F: 16.14 P: 47.06.
Mid-afternoon:
Protein bar.
CAL: 159. C: 4.1. F: 6.8. P: 15.
Dinner:
Musclefood chicken breast in blackened cajun, 200g sliced yams in piri-piri seasoning fried in half tablespoon coconut oil.
CAL 564. C: 58.66. F: 16.14 P: 47.06.
Late-evening:
Protein bar.
CAL: 159. C: 4.1. F: 6.8. P: 15.
One day a week I eat what I fancy. Today long day at work, so: Bag of fruit pastilles. Bag of tangfastics. [Yes I know...]
TOTAL: CAL: 2491.5. C: 160.15. F: 93.37. P: 212.36. Excluding cheats.
NOTES: Need daily caloric intake of 2700 to build lean muscle. Not eating quite enough.
#20
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