“I am looking to build muscle and shape what I already have. At my age I will never be a heavyweight bodybuilder but I would like a ripped athletic look.”
Aren’t we all.
However, absent steroid use, the opposing nutritional requirements (succinctly summarized by hawkcapt above) of ‘building muscle’ vs ‘getting ripped’ make it difficult (if not impossible) to do both simultaneously. As the saying goes, if you chase two rabbits, you’re not likely to catch either one. So:
1–Train hard + eat at a surplus–>gain muscle, but likely some fat as well
2–Train hard + eat at a deficit–>lose fat, but gain little (if any; could even lose) muscle
The other option is a ‘recomp’:
3–Train hard + eat at maintenance–>lose fat, gain muscle, but do both v-e-r-y s-l-o-w-l-y
As for which approach is best in your case, I’d say that would be determined by your short and long-term goals.[/quote]
I have done all three of these, mentally I am now doing #3 and will just stay at this. To hard with work to do 1 then go to 2 and then stay on 3 for a while and then back to repeat the cycle. Gets way to hard the older I get to LOSE the fat you gain with #1.
Could be just me, but I see it in other friends who lift etc. [/quote]
I agree 100%–the older I get, the harder it is to lose fat. For this reason, I will never again follow strategy #1–only 3 (and 2 when necessary).
That said, one’s goals are their own, so maybe it’d be worth it to the OP to pack on a few extra pounds in order to more efficiently/quickly get stronger.
Agreed and Agreed