New to Everything - 47 year old waking up

[JayDog2712]

I am 47 years old, have always been athletic and recently lost 32 lbs (4months time) with proper diet and excercising. I am generally very disciplined and when I set a goal I will work hard to attain it.

Problem is I do not know where to start. I am 6'2" tall and 189.4lbs...and still have some belly fat that lingers. Starting June 1 I plan to start a 6 day a week work out schedule where I would like to burn the belly fat and gain lean muscle while also toning and bulking a little in amy arms and chest.

I will take any advice from folks who have been where I am or have the knowledge on what would be the best supplment and workout routine to make changes over the three months of the summer.

I have read through some threads and there is so much information I figured I would just ask. Thanks to anyone who takes their time providing some advice.

 

[Dma378]

Keep doing what you're doing with diet and training. There are a few natural options to consider to enhance your workouts and endurance, which in turn will improve body composition.

Look into Ep1c Unleashed by Olympus Labs, as well as DermaStrength.

Both I feel would serve you well and give a little boost to your goals.

 

[Driven2lift]

I am 47 years old, have always been athletic and recently lost 32 lbs (4months time) with proper diet and excercising. I am generally very disciplined and when I set a goal I will work hard to attain it. Problem is I do not know where to start. I am 6'2" tall and 189.4lbs...and still have some belly fat that lingers. Starting June 1 I plan to start a 6 day a week work out schedule where I would like to burn the belly fat and gain lean muscle while also toning and bulking a little in amy arms and chest. I will take any advice from folks who have been where I am or have the knowledge on what would be the best supplment and workout routine to make changes over the three months of the summer. I have read through some threads and there is so much information I figured I would just ask. Thanks to anyone who takes their time providing some advice.

Great progress so far brother

You want the holy grail of fat loss + muscle gain
Much easier said than done

Emphasis seems to be fat loss so calorie deficit comes first and lift

What is your lifting program?

 

[Driven2lift]

On too of that, for a supplement, Ergonine is the best start and all around option IMO

Athletixsports.com for the write up

9 of the best studied ingredients for performance and muscle gain, extra fat loss as well thanks to choline and LCLT ,
On top of extra calorie use to maintain the muscle you will build

 

[Jiigzz]

I am 47 years old, have always been athletic and recently lost 32 lbs (4months time) with proper diet and excercising. I am generally very disciplined and when I set a goal I will work hard to attain it.

Problem is I do not know where to start. I am 6'2" tall and 189.4lbs...and still have some belly fat that lingers. Starting June 1 I plan to start a 6 day a week work out schedule where I would like to burn the belly fat and gain lean muscle while also toning and bulking a little in amy arms and chest.

I will take any advice from folks who have been where I am or have the knowledge on what would be the best supplment and workout routine to make changes over the three months of the summer.

I have read through some threads and there is so much information I figured I would just ask. Thanks to anyone who takes their time providing some advice.

If 6 days I would do a 4/2 weights to cardio split or 2*3 workout split.

Im a big fan of increased frequency IF the joints can manage it. For the 4/2 I would run an upper/lower type split and 2 days of intervals.

The 3 sessions twice per week (or upper lower 3x per week with alternating exercises) would take a little more tweaking to get right.

If joints do give you grief, then spreading the load over 6 days with cardio on top would be a good place to start.

As for a supplement: Forskolin is a nice addition as it helps with fat loss and muscle gain, Creatine (SNS sells a 1.2kg tub at nutraplanet for under $15), and if you can tolerate it, Yohimbine and caffeine.

Buying yohimbine 2.5 in bulk is a great way to adjust dosing to fit you.

 

[hewhoisripped]

I'd recommend a short osta cycle followed by a clomid PCT. Throw in some EC, Lipomorph and high intensity training and you'll be sure to succeed. Stick to high volume/reps, your joints will thank you for it and you can get more volume in easier. Do super sets and circuit training to keep your cardio intensity high, and mayne do 2 days a week of HIIT

 

[Afi140]

You're pretty tall at 189. So you have any idea about body fat percentage?

I have had some nice recomps using epi products (anafuse, follidrone, epic unleashed) ergonine would make a great compliment to any goal like driven said. 6 days a week with high protein should continue to produce some nice results. Epi would be one of the better choices for where you're currently at.

 

[JayDog2712]

I think body fat I am still high at about 18-19%. I just ordered ergonine.

Shout out to steelers and Bud Depree

 

[Afi140]

Yeah that was a nice first round pick up for sure. We need it lol. Our defense is no Bueno haha. Epi would still be good around that body fat percentage as well.

 

[Athletix]

I think body fat I am still high at about 18-19%. I just ordered ergonine.

Shout out to steelers and Bud Depree

Enjoy! and let us know how your progress comes along

 

[The_Old_Guy]

I'm 48, 6' 0.5" and came down from 285 to 224 (as of yesterday) in 13 months. I don't know though, 6'2" at 189 and you estimate 18-19% still? Ectomorph, huh The more body fat you carry, the easier it is to do the *impossible* and gain muscle while losing fat... at least I did anyway. But like you, the lower abs and lower back are slower to trim out. Just get your caloric deficit nailed down and keep at it. I averaged (and still am) about 1.25lbs per week. As above, if you can handle them, Yohimbine HCL @ Two-Tenths of a mg/Kg, and Caffeine - fasted pre-cardio helps. Alternate with Ephedrine (Primatene or Bronkaid at your pharmacy if legal where you live) or same day if you dose far enough apart. Y-HCL half-life is 2.5hrs, E is 4hrs.

As far as training, I trial and error-ed a lot (including giving myself some tennis and golfers elbow) and finally settled on every other day resistance training, alternated with cardio - so I actually am doing *something* every day. I let my body tell me if I really need an actual *rest* day - which luckily, I don't need often.

Chest/Tri's/Shoulders
40 minute run
Deads/Back/Bi's/Traps
40 minute run
Legs/Abs
40 minute run
Repeat

I do Linear Periodized, using 1 week Micro-Cycles, in the Rep Ranges of 8-12, 4-7, 1-3

Every one's different, but that worked for me.