I am going to be harsh here but please understand where I am coming from.
YOU ARE NOT A KID ANYMORE!!! At our age we can’t use the old “bulking and then cutting” because our joints and our endocrine systems aren’t like a 17 year old. We gain more fat when we bulk and loose more muscle when we diet down.
You are not ready to step on stage and do any kind of damage. Have dignity and take 4 years to get the mass you seek. It is possible to gain loads of muscle mass at our age, just takes “laser-like” planning and determination. Which, because of our age, is a given.
Change your diet, change your cardio and don’t overtrain. 5x5 is a great place to start, but don’t be afraid to use different template or modify it for joints or previous injuries (hernia).
Most important aspect right now (aside the diet part) is your cardiovascular conditioning. If you want to stay in this game into your 50’s and onward there has to be an aggressive change. If you have love handles you aren’t doing enough cardio.
30min every morning walks without food
After training some 5min (HIIT) cardio (5warm-up, 5 HIIT and 5 cool down).
On some off days do an additional 30min cardio (GXP)
Diet, Elimninate all pops, fried foods and artificial sweeteners. Avoid sugar like the plague. Eat lean meat, fish fowl, Salads with olive oil and have some carbs with demand. Run, have carbs, no run, no carbs in that meal. I have mixed feelings with the AD, but try it for 4 months and if you don’t “feel” right, change it for a more balanced approach.
You can make drastic changes in your physique in less than 1 year, but the diet has to be spotless every day.
Areas to focus (in order of importance)
- Back thickness