P.S. Reading my 1st comment again, I feel like it sounded half like a dick so sorry for that, wasnt intentionnal
no worries. thanks for your advice guys!
If you’re 40+ already, then your easy muscle-building years are long past…
I concur with the advice of the other guys here, and want to add that dieting down for a show completely interrupts your mass-gain phase… That sucks at any age and is a reason why you should just concentrate on building yourself up now.
Forget about bodyfat, do cardio as necessary to keep your bf at REASONABLE (read: abs don’t matter, but you don’t get obese either) levels…
Lift the heaviest weights you can for reasonable form and concentrate on using more weight/do more reps with previous weight in the hypertrophy zone on all exercises, every single time you step into the gym.
Eat a ton of protein and fat+carbs as needed. If you feel run down all the time or your strength doesn’t increase, eat more.
(and do the broomstick stretch to keep your rotator cuffs healthy)
Three or so years from now (at your age, that may take more time actually)
you can start to think about competing. Kinda depends on which weight-class you’re shooting for…
I applaud you for taking bbing up at your age, btw. Now keep at it and pay your dues.
One more word of advice: Your tendons won’t be able to take the same kind of punishment that younger lifters shrug off like it’s nothing… I’d say stay in the 8-15 rep range, as long as you get stronger in that range you’ll grow.
In the case that you already knew all that, then I’m sorry, just making sure you have the basics down.