Fried Cheese
New member
I'm 46 too, but only been lifting a little more than a year, usually a 3 day split twice a week, with 5x5 on the heavy day and 2x12 on the light day.
When you overtrain, testosterone drops even lower, so you need rest to get the hormone levels back up. As soon as I plateau, (usually 8 weeks) I rest for a week, then switch to an Alwyn Cosgrove 3 day per week full body workout with different rep ranges on Mon, Wed, Fri. Maybe 5, 15, 10 or 6, 12, 9. After a month of this, I switch back to a program similar to yours. This keeps me progressing, even though as a vegetarian, I have to work to get enough protein. (Love that goat yogurt). Also, there was some research recently on how much protein you can absorb at one time and it was about 20 grams. If I were you, I would split those 2 50 gram protein drinks to 4 25 gram protein drinks, and although you don't want to buy any more supplements, you could add 5 grams of leucine to each one. Leucine and creatine really work for me. That and 6 eggs per day.
When you overtrain, testosterone drops even lower, so you need rest to get the hormone levels back up. As soon as I plateau, (usually 8 weeks) I rest for a week, then switch to an Alwyn Cosgrove 3 day per week full body workout with different rep ranges on Mon, Wed, Fri. Maybe 5, 15, 10 or 6, 12, 9. After a month of this, I switch back to a program similar to yours. This keeps me progressing, even though as a vegetarian, I have to work to get enough protein. (Love that goat yogurt). Also, there was some research recently on how much protein you can absorb at one time and it was about 20 grams. If I were you, I would split those 2 50 gram protein drinks to 4 25 gram protein drinks, and although you don't want to buy any more supplements, you could add 5 grams of leucine to each one. Leucine and creatine really work for me. That and 6 eggs per day.
