Training for Definition

[ranger82]

I've just started lifting (12 weeks ago) after a 5 year break.  Never could gain weight so I went on a crash weight gain diet and gained 30 pounds in 10 weeks (6'3" went from 190-220).  I'm definitely bigger in upper body, but I also added a spare tire.  Is there a way for me to continue adding muscle mass while leaning out to have more definition? I'd be happy with being 220-225 at my height, but I already lost 9 pounds in the last 2 weeks by dropping my carbs and doing zero cardio.  So I'm down to 211 and I'm afraid I'm going to be back at 190 before long.  Any answer to keep up my weight and still lean out?  BTW, I'm 41 if that makes a difference. 

Thanks.

[Jr. Yates]

What can I say, Train hard with intensity, do your cardio and stay on a tight meal plan and you will get bigger, stronger and leaner.

[ranger82]

I'm afraid to do cardio because I don't want to end up back at 190.

[Always Sore]

What can I say, Train hard with intensity, do your cardio and stay on a tight meal plan and you will get bigger, stronger and leaner.

oh great give away all the secrets...

[BigPopa]

It sounds to me that you are classic ectomorph body type.  What you need to do first is figure out on average how many calories you are already taking in every day and how many you are burning,  you should be taking in slightly more calories than you are burning because of your body type and trouble gaining mass.  Adjust your diet so that it consists of "clean" foods.  In your case it should consist of 60% carbs, 30% protein, and 10% fats.  Moving on to training, you have the body type that you can work each body part 2 days a weak because of your quick recovery time.  Take advantage of this and keep the reps heavy and around 8 a set.  Cardio, use caution.  I would do it maybe one day a weak when you don't lift for about 45 minutes and that is it.  Hope this helps.  See ya.

[ranger82]

Yeah, I am an ectomorph.  Over the years I have tried just about every weight gain powder, creatine before it was popular, etc.  I did a lot of lifting in my early 30s and was able to work up a decent V-shape (32 waist, 45 chest) for my build.  At 41 and after 12 weeks back on the weights, I'm at 46 chest and 35 waist, which pisses me off.  40 years not being able to gain anything and now I'm in danger of having to replace all my pants   

That's interesting about the diet.  I've been taking in at least 300 grams of protein, but I've cut my carbs down to under 100 grams.  Guess that was a mistake? 

For training, I've been doing one body part per day, 5 days per week with 1-2 days off at the end of the week.  I made great gains in the first 10 weeks, added 90 lbs to my bench, but I feel like I'm starting to plateau now.  One of my friends "used to be" a trainer and had me on 4 sets per exercise, 5 exercises per body part.  From reading these forums it seems like that's too many sets per body part, so yesterday I started fresh and dropped sets to 3 per exercise and 6-8 reps per set so I could do heavier weights.  Opinions?  That a better way to go?  Also, I was looking at the Max-OT regimen.  Would that be a good idea for someone with my body type?

Thanks for the help.

[Oldschool Flip]

I've just started lifting (12 weeks ago) after a 5 year break.  Never could gain weight so I went on a crash weight gain diet and gained 30 pounds in 10 weeks (6'3" went from 190-220).  I'm definitely bigger in upper body, but I also added a spare tire.  Is there a way for me to continue adding muscle mass while leaning out to have more definition? I'd be happy with being 220-225 at my height, but I already lost 9 pounds in the last 2 weeks by dropping my carbs and doing zero cardio.  So I'm down to 211 and I'm afraid I'm going to be back at 190 before long.  Any answer to keep up my weight and still lean out?  BTW, I'm 41 if that makes a difference. 

Thanks.

From what you've posted, it's sounds like you just added a lot of fat. The probable reason you lost 9 pounds in two weeks is because of the carb drop. You're just now reactivating muscle again, which means you've jump started your metabolism, then all of a sudden you cut your calories by reducing your carbs.
At 41 (I'm 42) the chance for growth is going to be minimal at best because of less test. It's up to you whether or not to do gear, but IMO the best probable way for you to grow again is just to get back into the groove and be consistent.
I would recommend training each body part once a week (any split you like) keep your cardio to a minimum, and stick with compound exercises as much as possible with 4 sets (12,10,8,6) with as much weight as you can handle for the reps. With another 3 months of solid training , you can then reaccess your goals.

[ranger82]

I guess I should probably lean back out and start from scratch trying to add lean muscle mass, but it's been kind of nice having people at work ask if I'm on steroids, and I've been hit on by 3 chicks at work who never gave me the time of day when I weighed 190 

I've been taking a couple different Tribulus/ZMA stacks since I started lifting again, and at least for me it seems to help.  I'm noticeably more aggressive and I seem to have better workouts when I'm on it than when I cycle off for a couple weeks.  I know it would be really easy at my age to legally get juiced up, but I've always been afraid of the side effects.  I had enough acne as a teenager that I really don't want to go through that again.

What do you guys recommend for improving wide grip chin-ups other than doing a lot of them?  I'm stuck on 6 clean reps even on my first set, and I've been doing them religiously with my back routine for 12 weeks.  I used to do 10-15 no problem when I was in the Army (20 years ago) but I fractured a vertebrae in my middle back and I have a lot of scar tissue, so not sure if that is affecting my back strength.  All other exercises for other body parts have shown significant strength increases, but I can't seem to get the chin-ups any better.

[SledgeHammer462]

Do what alexxx does...suck a lot of cock and swallow a lot of cum and after a while you'll look like him!!! "A lean mean "throat job" machine"!


Sledge