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Thread: Advice

  1. #1
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    Default Advice

    I am 51 years old. For the last year i got my diet under control and have been doing cardio and using a total gym. And have lost 50 pounds.
    I have now invested in a bench and free weight set. For the last month i have been trying different routines and splits and ended up liking the upper / lower split a lot. I complete it 2x a week.
    Upper usually consists of
    Bench press
    Incline dumbell press
    Lat pulldown
    Cable rows
    Military press
    Barbell Shrugs
    Preacher Curls
    Hammer Curls
    Close Grip bench press
    Tricep Pushdowns
    Now im looking to put on some serious muscle.
    Any advice as far as diet or workout?
    Ty for reading

  2. #2
    Trusted Advisor Doug's Avatar
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    Default

    Hi welcome to the forum

    There is plenty of information and articles for you in the Articles section at the very top of the page

    https://www.muscleandstrength.com/articles
    Doug

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    * My Nutrition & Diet site - Coming Soon

    "You can't out-train a lousy diet"

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    Default

    I looked at a link you posted about a calorie calculator. Based on that it gives me 2850 calories. So to bulk id go 3250 calories to start.
    So as long as i hit the protein and fat minimums, can i go a bit lower on carbs or should i leave them what the calculator said?

  4. #4
    Trusted Advisor Doug's Avatar
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    There is nothing wrong with "good" carbohydrates

    Carbohydrates are important to your health for a number of reasons.

    Energy

    Carbohydrates should be the body's main source of energy in a healthy, balanced diet, providing about 4kcal (17kJ) per gram.

    They're broken down into glucose (sugar) before being absorbed into the bloodstream. From there, the glucose enters the body's cells with the help of insulin.

    Glucose is used by your body for energy, fuelling all of your activities, whether going for a run or simply breathing.

    Unused glucose can be converted to glycogen found in the liver and muscles.

    If more glucose is consumed than can be stored as glycogen, it's converted to fat for long-term storage of energy.

    Higher fibre starchy carbohydrates release sugar into the blood more slowly than sugary foods and drinks.

    Disease risk

    Fruit and vegetables, pulses, wholegrain and wholewheat varieties of starchy foods, and potatoes eaten with their skins on, are good sources of fibre.

    Fibre is an important part of a healthy, balanced diet. It can promote good bowel health, reduce the risk of constipation, and some forms of fibre have been shown to reduce cholesterol levels.

    Research shows diets high in fibre are associated with a lower risk of cardiovascular disease, type 2 diabetes and bowel cancer.

    Many people don't get enough fibre. On average, most adults in the UK get about 19g of fibre a day. We're advised to eat an average of 30g a day.

    https://www.nhs.uk/live-well/healthy...-to-eat-carbs/
    Doug

    Not Joined The Forum Yet?? CLICK HERE TO REGISTER.

    * My Articles and Workouts Page - Click Here

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    "You can't out-train a lousy diet"

 

 

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