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BUILD MUCSCE AT AGE 31

E26 ATHLETE

New member
IM AN OFF AND ON GYM GOER WHO IS TRYING TO GET BACK INTO THE GYM LIFE AND AM NEEDING KNOWELDGE OF HOW TO START PACKING ON MUSCLE AT MY AGE WHICH IS 31. WHAT SUPPLEMENTS SHOULD I TAKE, WHAT KING OF SPLIT SHOUD I USE, ETC... ANYTHING HELPS, THANKS.
 
THANKS, IM ALSO NEEDING TO LOOSE SOME BODY FAT, IS THERE ANY CONCERN OF LOOSING MUSCLE IN THE PROCESS. AND ALSO WHAT BODY FAT PERCENTAGE SHOULD I BE AT BEFORE I START TO TRY AND PACK ON MUSCLE.
 
THANKS, IM ALSO NEEDING TO LOOSE SOME BODY FAT, IS THERE ANY CONCERN OF LOOSING MUSCLE IN THE PROCESS. AND ALSO WHAT BODY FAT PERCENTAGE SHOULD I BE AT BEFORE I START TO TRY AND PACK ON MUSCLE.
 
First off, You’re not that old to mention age. I am 31 with about 2yrs of training under my belt.

These are my recommendations. Others may give you more info

1) Train 5 days a week. I would start with 1 Muscle a day for a few months. And then move into a better split like Push Pull Legs.
2) Be on a slight deficit about 200cals and keep your protein ratio high. 1.5gms/lbs
3) for beginner; Creatine is good.. if you want, spend on a whey protein and Omega-3 fish oil. Keep it all basic.

This is what I did when I started and I was skinny fat. I did build muscle and lost some good amount of body fat.

Hope this helps.
 
jtmass nailed it. And so did Jeremyk1.

If you're an "on and off" gym goer, the first step is to commit to a schedule and program that works for you. If you want to be serious about changing your body, you need to be serious about putting the time in. 4-5 days per week would be ideal for starters, but the biggest foundation to your progress will be committing to it day in and day out.

Regarding your question - no. Don't fear losing muscle in the process of dieting/losing fat. If you are training with moderate to heavy weight you will not lose any muscle, and if you are new to training its likely that you will gain some strength and muscle while losing fat. This is only possible for beginners, but if you are new to lifting it's possible.

Before determining your macros and calories, first take a few days to track your current intake. Track all of your food and how much you consume - this will allow you to determine what your calorie intake is and see where you need to be to set your calories/macros up for success.

And lastly, turn off your caps lock. No need TO HAVE US READ EVERYTHING IN CAPS
 
Like others have said get your diet and training on point. Training each muscle group once a week on a 5 to 6 day split with a day off would be a nice set up. Making sure you're hitting your protein intake numbers is key as well. Definitely check out the training subforum and nutrition subforum on here. After you get your diet and training in check some natty products would help yield some nice results.
 
Thanks for the info. I have had some good muscle and strength gains in my mid 20s and am now looking to get serious about my physique, or at least as serious as I can. I work a laborious job and time is usually tight. I say all that to simply say that I am trying to figure out a split that will give me the results I want and fit the schedule that I have. I appreciate all the feedback I am receiving here on this form.
 
I'd recommend learning and perfecting your technique on compound movements (squat, bench, deadlifts, overhead press, rows, etc.) and building a solid routine around those movements. It helps to have a reputable trainer when you're getting started.
 
f4iguy said:
I'd recommend learning and perfecting your technique on compound movements (squat, bench, deadlifts, overhead press, rows, etc.) and building a solid routine around those movements. It helps to have a reputable trainer when you're getting started.
Click to expand...

Thanks man, I see you have a youtube channel, do you have any tutorials available?
 
E26 ATHLETE said:
Thanks for the info. I have had some good muscle and strength gains in my mid 20s and am now looking to get serious about my physique, or at least as serious as I can. I work a laborious job and time is usually tight. I say all that to simply say that I am trying to figure out a split that will give me the results I want and fit the schedule that I have. I appreciate all the feedback I am receiving here on this form.
Click to expand...

this is a great forum-WELCOME
 
Stopped reading at on and off. Get consistent, follow a good diet and training program. You're looking for shortcuts, there are none.
 
As mentioned, get your big movements in order. Try Starting Strength 5x5. Great way to get back into it while working on your compound lifts. You will get stronger. I go back to this program a couple times a year for a change of pace or to work on form. My job involves shift work so it can be challenging, but it is doable. The hardest part about going to the gym is getting there. Go with a plan, be consistent and you will be successful. Been at this for almost 40 years and still lovin' it.
 
At 31 you can still push it , your still young, but not a spring chicken either. I would personally do a push pull legs split 3 days a week for weights. I would add 15 mins of HIIT cardio twice a week and 3 x 30 min steady state cardio. Ideally I would put the HIIT at the end of your push day and once again on an off day maybe during the weekend with some steady state cardio to follow it ( a cardio only day)do the rest of the steady state cardio on off days from the weights. Once you get in the groove you can revisit the training and add more if needed.

Diet wise, the most important, I would keep protein high, I like 1.25 to 1.5 grams per lb of body weight (some say it's too high but I get the best results from it). Add in around 14g of healthy fats to your meals and keep your carbs around training only. Eat tons of green vegetables and drink alot of water.

A plan like that should yield excellent results especially if you want to lose body fat while your building muscle. I'm sure you'll get alot of good opinions from others. This is just my go to formula for myself that has always worked for me. I used to be a 300lb fat boy and have completely restructured myself.
 
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