T Nation

2 Years+


I have been working out 3 years this july I’m 40 whats the best thing to improve my body

Good build, too much bodyfat.

Wow, almost 40?
Weight lifting DOES make people look younger than they are.
Keep up the great job!

[quote]barfly320 wrote:
I have been working out 3 years this july I’m 40 whats the best thing to improve my body[/quote]

Well that depends, what have you been doing and what about your body is not changing in the way you want it to?

From one old’ish guy to another (I am 43) I have found that diet will play a much larger role now than it would have in your 20s and 30s. Losing some bodyfat would go a long way in making you look more muscular. That may entail changing up your diet a bit. Futzing with macros and such.

I’m trying to still pack on another 40 lbs before I go for the cut look. I’m 5’6" 180 lbs I don’t eat the cleanest but I do eat clean. I think I had a cookie the other day. And ya I stopped at one. I might drive a coke a month. lots of chicken and fish. Living in Louisiana there is plenty of that year round. crew fish, oysters are seasonal

[quote]barfly320 wrote:
I’m trying to still pack on another 40 lbs before I go for the cut look. I’m 5’6" 180 lbs I don’t eat the cleanest but I do eat clean. I think I had a cookie the other day. And ya I stopped at one. I might drive a coke a month. lots of chicken and fish. Living in Louisiana there is plenty of that year round. crew fish, oysters are seasonal [/quote]

I doubt 40 more pounds is going to look pleasing on you. You can trim some fat and add some muscle at the same time and the results will be very noticeable.

Ow, and the picture quality sucks.

I agree with Doublelung… and I don’t think Oysters and Craw Fish are going to give you the protein you need to beef up. At 5’6" you are going to get results so much faster and you’ve already got a lot of strength. Like the double said, you can add some lean mass while tightening up your diet and you’ll be looking even better in no time. Congrats. Wish I had that beefy build!

[quote]doublelung84 wrote:

[quote]barfly320 wrote:
I’m trying to still pack on another 40 lbs before I go for the cut look. I’m 5’6" 180 lbs I don’t eat the cleanest but I do eat clean. I think I had a cookie the other day. And ya I stopped at one. I might drive a coke a month. lots of chicken and fish. Living in Louisiana there is plenty of that year round. crew fish, oysters are seasonal [/quote]

I doubt 40 more pounds is going to look pleasing on you. You can trim some fat and add some muscle at the same time and the results will be very noticeable.

Ow, and the picture quality sucks.[/quote]

[quote]doublelung84 wrote:

[quote]barfly320 wrote:
I’m trying to still pack on another 40 lbs before I go for the cut look. I’m 5’6" 180 lbs I don’t eat the cleanest but I do eat clean. I think I had a cookie the other day. And ya I stopped at one. I might drive a coke a month. lots of chicken and fish. Living in Louisiana there is plenty of that year round. crew fish, oysters are seasonal [/quote]

I doubt 40 more pounds is going to look pleasing on you. You can trim some fat and add some muscle at the same time and the results will be very noticeable.
[/quote]

This is being nice. 40 extra pounds will make you look (and feel) like a fat bastard. At your height, you can get realllllly strong, AND look fantastic at the weight you are now. If I were you, I wouldn’t be exceeding about 190 at any point. I can’t imagine that you have any goals that can’t be accomplished at that weight. Maybe an 800 lb squat or a 550 lb bench press would be out of reach at that bodyweight.

[quote]flipcollar wrote:

[quote]doublelung84 wrote:

[quote]barfly320 wrote:
I’m trying to still pack on another 40 lbs before I go for the cut look. I’m 5’6" 180 lbs I don’t eat the cleanest but I do eat clean. I think I had a cookie the other day. And ya I stopped at one. I might drive a coke a month. lots of chicken and fish. Living in Louisiana there is plenty of that year round. crew fish, oysters are seasonal [/quote]

I doubt 40 more pounds is going to look pleasing on you. You can trim some fat and add some muscle at the same time and the results will be very noticeable.
[/quote]

This is being nice. 40 extra pounds will make you look (and feel) like a fat bastard. At your height, you can get realllllly strong, AND look fantastic at the weight you are now. If I were you, I wouldn’t be exceeding about 190 at any point. I can’t imagine that you have any goals that can’t be accomplished at that weight. Maybe an 800 lb squat or a 550 lb bench press would be out of reach at that bodyweight.[/quote]

I’m no physique expert but I have to agree. I’m also 5’6 and have been up to 220lb at about the same bodyfat you are at now if not a bit leaner. It was fun in the gym, but really awful for life and health. Higher blood pressure, terrible CV fitness, unable to buy clothes, and really not aesthetically pleasing (unless you just want people who know nothing to tell you that you look huge with your snug t-shirt on). Since dropping down to this 190lb cutoff suggested, I am just as strong (actually stronger), starting to have some ab and quad veins, and can actually go out and play sports with friends. (P.S. don’t doubt the ability to hit big lifts at this size… I’ve squatted 733lb and benched 507lb in IPF single ply powerlifting at 183lb. 617/419 raw also)

I didn't want to hit 220 and stay at it.  my goal in general is to get then then cut body fat down to 200-210 to compete at.  not for a living just to do a show and say I gave it my all.  It's a bucket list of mine.  Where 40 is a little old it's not so old that I need a walker yet.  I think that's 50.  I didn't think 220 was to much since phil heath (I know a beast) is 5'8" competes at 250.  I'm not trying to compete for mr O but it would be nice to have a few pics to show the grand kids one day.  

[quote]barfly320 wrote:
I didn’t want to hit 220 and stay at it. my goal in general is to get then then cut body fat down to 200-210 to compete at. not for a living just to do a show and say I gave it my all. It’s a bucket list of mine. Where 40 is a little old it’s not so old that I need a walker yet. I think that’s 50. I didn’t think 220 was to much since phil heath (I know a beast) is 5’8" competes at 250. I’m not trying to compete for mr O but it would be nice to have a few pics to show the grand kids one day. [/quote]

Phil Heath is also the top bodybuilder today and uses a bathtub full of AAS.

You will look like fat shit if you gain 40 more lbs unless you do a lot of cycles. Honestly, if you dropped 20 lbs you would LOOK bigger than you do now.

[quote]barfly320 wrote:
I didn’t want to hit 220 and stay at it. my goal in general is to get then then cut body fat down to 200-210 to compete at. not for a living just to do a show and say I gave it my all. It’s a bucket list of mine. Where 40 is a little old it’s not so old that I need a walker yet. I think that’s 50. I didn’t think 220 was to much since phil heath (I know a beast) is 5’8" competes at 250. I’m not trying to compete for mr O but it would be nice to have a few pics to show the grand kids one day. [/quote]

You’re not going to like what I have to say, but it’s honest, so here goes…
At your current bodyfat, you would need to drop a solid 30 lbs for a show. Everyone who has done a cut to a relatively low bodyfat knows how humbling this can be. You see my avatar picture? I’m at LEAST 10-15 lbs away from stage-ready, and I’ve got veins through my shoulders, upper chest, abs, and a few on my legs.

This means to step on stage at the 210 you’re talking about, you would need to add 50-60 lbs of lean muscle mass. You could take a boat load of AAS for the next decade, eat and train perfectly, and still not attain this. In other words: ain’t happening.

This is not a knock against you AT ALL. It’s fine. I’m just trying to help you with perspective. Take a look at some pictures of the guys who compete in the 212 Mr. Olympia category. Those guys are generally in the 5’3-5’6 height range. They are absolute monsters. You would have to become a world class bodybuilder to step on stage at 210 at your height.

I’m 5’10 and weigh 180. If you were to step on stage at 180, and appropriately lean, you would look enormous. Just to do this, you would need to add 30 lbs of muscle. That’s a ton of muscle, and will take you years if you ever get there.

If I were you, and I was set on competing in the next 5 years, I would probably shoot for a stage weight of 160-170. 200 is simply unreasonable.

I really hope this helps. I like you, and I’d like to see you succeed.

 Yea and I'm getting ready to start my last cycle.  With my new job I'm not going to be able to do anymore injections.  I refuse to run pills anymore on account of liver damage.  1 time pissing blood from PH's was enough of a scare for me.   The most I ever weighed was with Dbol I got up to 197 and I loved the look but it was all water weight that part sucked.   But I did like the size I had.

I'm starting something new putting extra work on my side delts to make them grow and help with the waste line.  I don't do much cardio.  I was thinking of adding some insanity to cut back on the waste line.  I'm just not big into the impact on my knees.  Some times on the job I will do stationary bike when they have a crappy gym there.  

a more current pic


Now my back is where I feel I should be able to add the extra pounds. Not that I haven’t been working it. I do. It’s the 2nd slowest thing to grow. my legs are the main place I think I can grow. I only really started training them 4 months ago. I use to hate doing legs. But now they don’t bother me so much. Na I still hate leg day but it has to be done.

I’m not a bodybuilder or physique athlete by any means but at 5’6" 225 I’m not a fat fuck and still ok to the eye in my opinion. My cardio is fine for my sport, my blood work is fine, and I am on High BP meds but only due to gear use. But 5’6" 220 at 12-15% body fat is nit unattainable. May take some drugs but hey pros and cons. Now at 5’6" and fucking shredded in order to step on stage your talking some top of the line pro caliber shit there. Not attainable maybe naturally but not impossible.