I am 41… worked out in my 20’s… sacked out through school, gained weight and realized when I hit 40 that I didn’t want to continue. I am 74" (188cm) and weigh about 225 lbs (100kg). DEXA says I am about 32%, Electrical Impedence says 25%, and BodPod 28% bodyfat. I was about 12% in my 20’s weighing about 195. I am otherwise healthy.
As a physician, I have significant demands upon my time. This is exacerbated by a wife and 4 children, all of whom I love. Therefore, I am relegated to working out before anyone else gets up.
This causes issues as far as training. I am getting enough sleep, probably about 7 hours. I wake at this time regardless, so there really isn’t ‘sleeping longer’. I got about 5 hours throughout school, so this is PLUS. However, I can’t get in much of a pre-workout meal.
I have been working out for 30-40 minutes 3x/week initially, because I was sore and my recovery was MUCH LONGER than in my 20’s. In the last 2 months I have increased it to working out 5X/week. Again 30-40 minutes, each day.
Mon/Thur - Chest/Shoulders/Tri
Tue/Fri - Back/Bi
Wed - Legs
I am ‘sore’ each workout in the appropriate muscles and essentially fully recover before my next workout of that body part. Early on… I was not recovering, hence hitting everything only once a week to start.
My nutrition is not great, but I do get in about 180-200g protein and try to limit carbs. I lost about 15lbs to start and have certainly gained some good muscle. However, I seem to have plateaued. That is fine… however, I know that I have not maximized my variables as yet. Which is why I am here… looking for REALISTIC help. The reality is… I won’t be living on supplements. My wife is an excellent cook and I won’t give up eating with my family. HOWEVER, I do eat relatively well and can do better. My issue meal is supper with my family, otherwise, I can watch my diet pretty well.
BUT, I am unsure how to structure my morning, given that I am in the gym within 20 min of waking on most mornings. I don’t really have time to have a ‘pre workout’ meal. I DO have a PWO shake with about 90g protein when I return. I eat another 60g at lunch… and then probably 50 more during supper. I might eat 1-2 15g bars during the day. No other snacks typically. My caloric intake is around 2 - 2.5K. My BMR is about 2.1K and I was losing fat up until the last 2 months or so. My intake has probably increased some, but I can’t find it, although I haven’t done a food log for the last 6 months or so.
For supplements, I have only had the Post WO shake, Multi-vit, and Zinc.
I have had blood work and I am dead center on almost everything, although Test is lower, but still WNL.
My goal is to loose about 20 more lbs of fat and gain 5-10 more muscle. Maybe more of both, but I would be feeling better at 205 - 210 lbs with 12-15% body fat. I realize reality, and don’t have the time or inclination to make this my life. BUT I do want to make it PART of my life, and have the results to show for it.
I have NO cardio… I just haven’t found something I can stomach. I recognize that I need to add this in but don’t have alot of time to do it, therefore I have been looking at HIIT to maximize results in less time. I have thus far not began it however. I think this will be something I need to incorporate soon. I don’t want to lose the muscle I have gained thus far, if I can help it however. I am tired of looking at ‘better’ looking bulges. I want to see better looking muscle.
So, my question to you…
1.) HOW can I best support nutrition/supplementation given that I am in the gym 20 minutes after waking up around 5am? I don’t have alot of latitude in this schedule, but would like to maximize what I can around it. Realistically… is HOT-ROX something worthwhile for someone like me? ECA stack? Can’t really have ‘jittery hands’ in my profession.
2.) Help on instituting a reasonable Fat Burning/Cardio routine would be helpful. But again, time is a factor. I could probably squeeze something in in the evening, but I would really like to minimize the time. I KNOW… I KNOW… everyone would. Intensity and willingness are not my issues… TIME is my issue.