Still maintaining a fairly lean state. Nothing complicated in terms of either training or diet. As I've been saying it is about consistency, patience and persistence. I'm 45 and have been training with weights for 30 years. I am nothing spectacular, but certainly look better and am fitter than most of my 45 year old friends.
My main challenge is keeping that focus on the basics and not being diverted by the glamour of the latest machine or technique.
I am still trying to get stronger because if there is any magic, then that is it - progression. But beyond all this is a desire to keep safe and avoid injury.
Diet? Since getting more sensible and introducing more carbs and less fat, I've leaned out a lot. Not sure if Matt Stone would be happy with me though!
Comments
Keep it going!
You're shoulders have filled out nicely.
At 45 myself ..... Might be time to post a vanity pic too.
And you look better than Matt Stone will ever do, so there.
Marc
Carbs vary in quantity and you have to work out what is best for you. I'm 200-260g a day at the moment and gradually cutting. I'll up then soon when I move to maintenance.
Sources: potato, sweet potato, fruit, dairy, rice, oats - all sorts of things. Mainly real food. No wheat but if you cope with it, go for it.
Naturally muscular man, 10-12% BF is close to the ideal, but not required.
But it's true when we percieve our lean physique as attractive and dominant, we behave like that, and this then attracts women, who respond much more to behaviour than appearance itself. And it's much easier and more effective to simply be reasonably lean and muscular than to fake it year-round.
Yes, this physique was built on one workout a week plus lots of walking. That workout tends to be:
Wall sit or split squat
Times static Contraction Hip Abduction
Pushups
dumbbell row
dumbbell side raise
hammer curl
tricep extension
Planks
All to failure, HIT / Body by Science style
But to be heretical the last few weeks I've not been going to failure.
Diet is where the abs come from.
Even at this early stage, I feel like I am set for life as far as knowing what to do in regards to establishing my food intake relative to future goals.
Workout-wise, I am doing a three day split routine MWF which is more than I will likely continue to do once the consultation period ends. I'm a BBS adherent and enjoy the gym but don't feel there is any benefit to spending more than 15 mins twice a week in there. I'd much rather get in, go hard, then go hike with the wife and dogs.
OK - the real heresy is that the last 2 weeks I trained 4 times each week. I like being in the gym too and just to mix things up I've been on an upper / lower split.
One really needs to find other areas of focus:-)
http://180degreehealth.com/2013/02/what-i-want-to-be-when-i-grow-up
I've played around with TSC for the neck - against the floor - but not consistently
Chris
Neck flexion, extension, lateral lft/right. Put your hand/s on forehead/back of your head/side to "block" the intended move. 10s 50% effort, 10s 75%, 10s 100%, gradually ease off.