Hardgainer needs help

[Ionized]

Hi everybody, newbie here, first post.
I am 47 years old relatively new to weight training. I have always been relatively weak and not really athletic. About 9 months ago, i decided to join a gym and see if i could put some size and strength on. I worked out for 4 months by myself doing things I mostly read in magazines but really getting nowhere. I saw very small improvements and got a bit dissapointed.

At this point, I got introduced to a high-profile trainer in my gym. I later learned that he is a well known name in the strength field and obviously quite expensive. Anyway, I decided to get together with him and see if he could help me. He gave me an initial evaluation which included a complete body composition. my stats turnd out to be the following.

Age: 47.
Height: 6 ft.
Weight: 169 lbs.
Body fat: 19%
Lean Body Mass: 136.9 lbs.

My strength was extremely low. As an example, i could Squat only 95 lbs. for 10 reps. and Bench Press 115 lbs. for 8 reps. I know its pathetic but its the truth. As far as i remeber I had always been very weak.
I also went to my doctor and had a complete physical including a testosterone check. It turned out that my test levels where actually above average level for my age. So, there is no problem there.

I started working out with this trainer who designed a complete training and nutrition program for me and started training me and I have to admit I finally started seing results. Today, six months later I have increased my weight to 179 lbs. while my body fat dropped to 15.6% and my Lean Body Mass is now 150 lbs. So, I gained about 13 lbs. of muscle in those six months. I also feel much stronger and a little fuller in size.

At some point, i asked the trainer if I should use steroids. He told me that I am very far from my natural potential, and i have a long way to go naturally and therefore should stay away from them for at least a few more years.

Now, because of a change in my time schedule at work (I am a very busy businessman and travel often), I had to stop training with this trainer at least for a while as he is not working at this location at the times I am available.

So my question to you is: How can i put on some muscle by myself? I searched the forum and found out that food is very important, however, i have a tendency to store body fat very easy and as such i have to be very careful. Also, because of my work, (long hours at the office, random business meetings, etc.) I do not have the ability to eat anytime i want. Any suggestions?

PS. I am not sure at which forum I should post this. If its in the wrong one, feel free to move it to the right place.

[Skarhead]

Re: Hardgainer needs help

here is a hardgainer routine to get you started.

Day One:

Dips or Bench Press 2 x 6-8

Incline Press, or incline Fly 2 x 10-12

Military Press, Or Hammer Shoulder Press 2 x 6-8

Tricep (skull crushers) Extensions or Tricep Pushdowns 2 x 10-12

Heavy Abs 3 x 10

Day Two:

Pull-Up 3 sets to failure

Barbell Row 2 x 8

EZ-Bar Or Dumbell Curl 1 x 10

Squats 2 x 10

Deadlifts, or Stiff-Legged Deadlift 1 x 10

as for dieting. Im not sure what you should do? theres no possible way to get 6 meals every 2-3 hours at all? what are your current stats now?

p.s. dont be so hard on yourself..

[Ionized]

Re: Hardgainer needs help

Thanks Skarhead,


I can eat 6 meals a day. But it has to be something I can take with me, not something that requires a lot of work to be prepared.

Thanks for the training suggestions man.

[firstenrgy]

Re: Hardgainer needs help

Exercise is important to adding lean mass but... I think diet is more important for your size and structure. Eat at least 1.5grams protein pr lb of lean bodymass per day. Keep carbs moderate to high (your fairly lean for your hieght) and keep fat low 15% total calories (optimally from omega 3 sources). Another important issue is consume at least 300 calories post workout consisting of 30 grams whey protein, 60 grams high glycemic carbs and little fat to ensure a maximum insulin reponse. Good luck and keep us posted on your progress.

[Skarhead]

Re: Hardgainer needs help

log ur diet on fitday.com its cheap free and ez to use... u'll be able to to customie it for your needs better.

[a-bomb83]

Re: Hardgainer needs help

congrats on that bro. 13lbs of lean mass in 6 months is really good. you gotta know, thats 13lbs of size that you WILL NOT LOSE. when i started training, i was 15 years old and could only bench 85lbs(my 1 rep max) squating 95lbs was rough and i only weighed 140lbs. now, 7 years later, i'm up to 200lbs (granted i put on a lil bf, its better than being 140lbs.) my bench is now at 225lbs and i have squated 275lbs once a couple of years ago.

so with that in mind, just stay hard at it and keep it up for the next 2-3 years naturally, try and eat clean, get your protien and mess around with a few different diets and see what works for you, and you could possible get up to about 190-200lbs and shed a lil bf, then, and only then, we'll put you a really nice cycle together. so in the mean time, research you little ass off and read read read ask questions and just soak up all info you can, let it sink in and apply it. you'll get there bro.

and i know you said your 47 years old, you'll get there, you old fart j/k.

[SMILEY FACE]

Re: Hardgainer needs help

i agree wt all the above

[SUGARBABY]

Re: Hardgainer needs help

First, Welcome!

You're trainer was right, you are FAR from reaching your natural potential and gear should be put off for quite some time.

Sounds like you are making positive strides.

What OTC supplements are you taking, if any? What are your goals?

[prot]

Re: Hardgainer needs help

I agree with the above suggestions but have a caveat. Your doctor said your test levels were above normal for your age..That could mean they are not above normal for you or adequate in the long run. Added to this is the estrogen /test balance that must be factored.

Having said that I would agree you have been too hard on yourself. Many much younger men do not have the strength you started with and have moved up to nor the bf level you have attained.which is considered quite healthy for your age. Diet is very important but I believe frequent meals are overstressed for older individuals as their metabolic needs are not as great. The important thing is blood sugar control by eating proteins and fats to sate you at each meal and avoidance of carbs other then fruits or vegetables in between meals. We could argue this forever but I am larger and older than you and do not believe I need to measure my protein intake as I eat lots of meat...including chicken, fish, pork, and beef. Eggs are also important and cheap. A snack may consist of two boiled eggs and an apple or carrot sticks.

Finally, avoid over exercising as it reduces recovery and contributes to "overtonus". a characterization of Vince Gironda of muscles becoming soft due to overwork and poor recovery. Workout with weights no more than 3 times a week. On Skarhead's routine you would work it three times a week and each body part would receive a workout either twice a week or once a week, depending on rotation. I actually gained 20 pounds in my late 40's working each bodypart once a week, low weights higher reps one week and heavy weights, more rest(3 minutes the next). Good luck

[Equalizer]

Re: Hardgainer needs help

All advice above is solid....

Lighter more frequent meals (6-7) daily

1-1.5g Protein per LB bodyweight (listen to your body on this)

Solid post workout shake (simple carbs, 30-40g protein) also glutamine or bcaas if you are using them

Moderate Carbs and dont cut fat down too much....if you are looking to gain or lose 3500 calories equals 1lb so adjust accordingly...

3-4 days a week 45mins-1hr is sufficient as long as you are working not loafing.

Compound movements then isolated movements.

You grow in the kitchen not the gym.

A daily vitamin is a must (one a day active is good start)

1 gallong of water minimum.

[Equalizer]

Re: Hardgainer needs help

also if you are doing cardio do it if possible on an empty stomach in the mornings. Oh yea as for the meals if you cant get them in then take some fruit and some protein powder/shake/bar and eat that...takes what 5 minutes and it really will benefit you greatly. Now days people who are fitness minded do have alot of options when it comes to getting your nutritional needs.

[Ionized]

Re: Hardgainer needs help

Thanks everybody for your help!
I will use the training program you suggested.

A typical day I eat:

Breakfast: One protein shake and orange juice
Snack: One Trioplex bar and an apple
Lunch: A chicken salad
Snack: A protein shake and maybe another Trioplex bar
Dinner: Meat or fish with salad or vegetables
Before going to bed: A protein shake (sometimes I skip this meal)

The protein shakes (Labrada Pro V60) and the Trioplex bars are basically the only supplements I use.

My goal is to get up to 200 lbs. while maintaining the same body fat.

[Equalizer]

Re: Hardgainer needs help

Thanks everybody for your help!
I will use the training program you suggested.

A typical day I eat:

Breakfast: One protein shake and orange juice
Snack: One Trioplex bar and an apple
Lunch: A chicken salad
Snack: A protein shake and maybe another Trioplex bar
Dinner: Meat or fish with salad or vegetables
Before going to bed: A protein shake (sometimes I skip this meal)

The protein shakes (Labrada Pro V60) and the Trioplex bars are basically the only supplements I use.

You might even be on the low side of getting enough calories if you are looking to gain just depends on the portions you are eating...before you go to bed take in some protein and minimal carbs. Def get you a daily vitamin or the vitamin packs.

[daved150]

Re: Hardgainer needs help

You might even be on the low side of getting enough calories if you are looking to gain just depends on the portions you are eating...before you go to bed take in some protein and minimal carbs. Def get you a daily vitamin or the vitamin packs.

i agree..it does sound a little light., and with the rest.

[SUGARBABY]

Re: Hardgainer needs help

i agree..it does sound a little light., and with the rest.

Agreed, as well - figure out your kcal intake on fitday and let us know the results!