T Nation

Almost at 50


#1


I am 5'10" 175lbs 10%bf, have been lifting hard for 3 years, 5 days a week.
In first 18 months went from 210lbs 28% BF to 175 lbs and 14% bf,
I have a very clean diet

About a two years ago, diagnosed with hypogonadism, started TRT, 100mg Test per week, 500iu HCG 2 x per week, .25mg of Anastrozole per week. I was bumped up last year to 150 mg/wk as 100 mg was not prioducing desired result and now I am feeling good.

My hopes were to put on 10/15 lbs of lbm to reach 180lbs and 8% bf but I have hit a wall. while I can lose body fat rather easily my lean body mass has not been increasing, at all. not even since I have started TRT. I tried switching my work out routine, going heavy or going light and increasing volume, increased my calories to 4,200 and just gained fat, (my maintenance is 2,400) .. nothing. Was wondering
In any event summer is close so i wanted to cut, get below 10% for a month then start a bulking routine

At the moment my diet is rather low in Carbs
Meal 1 Cals 500 (breakfast)
Meal 2 Cals 350 (snacks)
Meal 3 Cals 450 (Lunch)
5pm workout (small office gym with limited equipment)
Meal 4 Cals 1,150 (dinner)
Total 2,450

P 230gr 36% C 204g 32% F 90g 32%

My cutting WO routine is

Monday 4 sets 6-8 reps: Chest, Triceps, Abs
Flat Bench Press
Incline Press
Pushups
Weighted Dips
Close Grip Ez Bar Press
Skull Crushers
Triceps Push Back
Abs crunches
Leg Raises
Windshield Wipers

Tuesday 4 sets 6-8 reps: Back, Traps, Biceps
Pull Ups
Neutral Grip Pull ups
Inclined Dumbbell Row
Seated Cable Rows
Cable Close Grip front Lat Pulldown
Seated Reverse Pec Deck Flyes
Ez Bar Curls
Reverse Curls
Cable Curl
Palms up Forearm Curls
Palms down Forearm Curls

Wednesday 4 sets 6-8 reps: Shoulders, Legs, Calves
Shoulder Press
Shrugs
Upright Row
Bulgarian Squat (I substituted Squats with these because of a couple of herniated discs)
Cable Leg Pullback
Cable Hamstring Curls
Leg Extensions
Hip Thrust
Lounges
Calf Raises
Seated Calf Raises

Thursday 3 sets 16-20 reps 70% of weight: Chest, Triceps, Abs
Flat Bench Press
Incline Dumbbell Flyes
Flat Dumbbell Flyes
Pushups
Triceps cable pushdown
Triceps Push Back
Ez Bar Skull Crushers
Abs windshield wipers
Abs leg raises
Abs crunches

Friday 3 sets 16-20 reps 70% of weight: Back, Traps, Biceps
Pull ups
Neutral Grip Pull ups
Lat Pull Down
Underhand Cable Pull down
Straight arm pulldown
Incline Dumbbell Curl
Cable Curl
Reverse Curl
Palms up Forearm Curls
Palms down Forearm Curls
Abs Roller
Abs leg pullback
Abs legs pushup

Fortunately I recover very quickly although lately for stress reasons I have been sleeping poorly (4- 5 hrs per night...)

I am open to any type of critique that I could implement

I imagine the first is going to be that I eat too little...


#2

I don’t understand what you’re asking. You say your goal is to put on mass however you talk about cutting for summer. You look more than lean enough to me if that’s a recent pic so your post is rather confusing.

Could you clarify please?


#3

[quote]late2thegame wrote:
I don’t understand what you’re asking. You say your goal is to put on mass however you talk about cutting for summer. You look more than lean enough to me if that’s a recent pic so your post is rather confusing.

Could you clarify please?[/quote]

Yes sorry…

Was just looking for some general critique, both on my plan, my nutrition and my pic.
The pic is of less than a month ago.
I seem to be having a hard time looking at myself in the mirror and critiquing myself objectively. I keep seeing myself as “small” and in need of a lot more mass while others (in particular my wife) keep telling me that I do not need to grow more.

I will post my bulking diet and WO plan in a couple of weeks when I return from vaca and see if in this forum’s opinion it is going in the right direction
thx


#4

What’s your idea of lifting heavy? Based on my experience, the size comes when you lift heavy enough.


#5

All the experts state you must eat to pack on the muscle. Your two goals see opposite of each other. I hear this all the time. I want to be big and a six pack. I have to clarify. Which do you want. You can’t get both at the same time.


#6

look lean af to me…wow…just eat more


#7

If you want bulk, I would suggest adding squats and deadlifts to your routine. Maybe cleans as well. You have a lot of curls/arm work which could be reduced to make time for the heavy lifts.


#8

Troll alert!


#9

[quote]late2thegame wrote:
Troll alert![/quote]
Are you talking OP or someone else?


#10

[quote]bulldog9899 wrote:

[quote]late2thegame wrote:
Troll alert![/quote]
Are you talking OP or someone else?[/quote]

OP


#11

[quote]late2thegame wrote:

[quote]bulldog9899 wrote:

[quote]late2thegame wrote:
Troll alert![/quote]
Are you talking OP or someone else?[/quote]

OP
[/quote]
Yeah… Ive been holding off judgement until I see more post from him myself.