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  1. #1
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    Default 51 YO Male starting new training program. Need some advice, please.

    Hey there! I am a 51 YO male that is embarking on a training and diet program.
    Here are my stats:
    6'5"
    215 lbs
    24% body fat (!)
    Good overall health
    2 months into following the Keto diet
    Omnivore
    Haven't weight trained in several years, so this is a fresh start.

    I have lifted for various periods of time in my life, so I'm pretty comfortable with good form, etc. I have a set of Powerblocks and a good bench that I'm going to use for the majority of my muscle building.
    My question is-I see versions of the Keto diet for muscle gainers and fat burners, but I'm right in the middle. I want to get that body fat count down and I'm not terribly concerned about the weight. I'd like to increase size.
    Any advice would be appreciated!

  2. #2
    Just joined M&S
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      4-5 Years
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    Default

    Hello Sir, I would recommend you to start with full body workouts 3 times per week. Focus on compound exercises. Your equipment is good, but you need a pull-up bar if you don't have one, for proper back training. I would start with 3 times per week with this exercise selection:
    DAY A
    Dumbbell(powerblocks) squat 3 sets of 8-10 reps
    Pull-ups 3 sets as many as you can (if you can't do pull-ups, do negatives, just lower yourself from a bar, and jump back up)
    Dumbbell press for chest 3 sets of 8-10 reps
    Lateral raises for delts 2 sets of 10-12 reps
    Overhead triceps extension 2 sets of 10 reps
    Crunches 3 set
    DAY B
    Split squat 3 sets of 8 reps per leg
    Dumbbell press for shoulders 3 sets of 8 reps
    Dumbbell row 3 sets of 8 reps
    Decline push-ups or Incline dumbbell press for chest (if your bench can go incline) 3 sets of 10 reps
    Biceps curl 3 sets of 10 reps
    Plank 3 sets as many seconds as you can
    Go A, rest, B, rest, A, rest, B, rest, A, etc...
    This is great for muscle building and trimming fat.
    In terms of diet, keto is great, just watch on your calorie intake, If you are in a surplus you will gain size, if you are in deficit you will lose fat. In the beginning, you will quickly return your muscles from years before, and you will shred a little bit of fat at the same time, but only in the beginning. Also, I would to in your place, at least 2 times per week cardio training of your choice, good for losing fat and heart health.
    Wish you all the best.

 

 

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