Better gains by optimizing diet and training

[Crom]

After reading a lot of posts lately recommending that diet and training is crucial (as we all know) for gains I would like to delve in to that and see if I can optimize my gains even more.

I am 41, been training seriously for 10 years, 5'10, around 225-235lbs with abs and barely visible vains on them (I'm saying this so you have a general idea of my condition because I have no idea what my bodyfat is).

I eat clean year round, around 3500-4000 cal/day, 350-400 protein, 350-400carbs, 100 fat. I feel this is around the limit I can cram down without it being uncomfortable. I am not a big eater, I eat small meals every 2 hours. Lately I have found to nearly go hypo on this diet since it's probably a bit low!? I have started to incorporate a cheat meal (pizza, ice cream, cakes) almost every day to try and increase my calories but I'm not really seeing any gains from it yet.

I do however get a nice carb pump and do get stronger when I increase my carbs but it is a bit incomfortable walking aroung with a lot of water in your body and the lower back pumps from this water is not possible to walk around with 24/7.

My training is a cross between Big A's guidelines and Yates training. I train 4 days a week with 2-4 work sets pr bodypart. I never liked volume training, it just does'nt do anything for me so I do high intensity.

I blast and cruise at the moment. 125mg test/week + 150mg deca/week on my cruise and 250mg test/week + 300mg deca/week when I blast. I want to keep this low as I am conscieous about my health.

SO, I feel my training is right for me and my diet is clean and should be enough calories(!?)....so why am I not gaining any more?

 

[Matt007]

I'm not sure how long you've been training and eating like this, but one possibility is that your body has simply adapted to it and is no longer responding. One of the most effective methods that I personally have come across is using what I term 'alternating intensity'. Not new by any stretch either its been around a very long time.

I personally am around your age (39), have about 19 years training under my belt. I have done DC, Phil Hernon's protocols, P/Lifting, normal volume, German Volume you name it..and what I have found THE most effecitve thing for ME so far is to alternate volume, intensity, rest periods, the lot.

I personally hit every body part twice a week, and I predominatnly base my training around Phils protocols which have been the single biggest positive in my training with DC running an extremely close second and I still LOVE that style of training. My first two days are Phil Hernon style of training. the second two days, hitting the same bodyparts, using different exercises, also get hit with differnet intensity or styles of training, eg FST7, 3 by 8, dropsets or whatever. I will repeat that pattern for about 3 - 4 weeks, then change it up again. I have made linear gains (and lets' face it i am talking 1 or 2 reps and maybe 2.5kgs each time I go in) for a number of months now with no real end in sight just yet. My tendons are not keeping up with the increases in muscle strength.

I am not saying this will work for you guaranteed, it has worked for me, and I find that the older I get, the smarter I have to train, and so constantly keeping my body guessing with what it'll get hit next with, is working a treat. Personally I find my CNS is fine, no real crashes although Friday I am starting to get tired which I figure is probably a natural thing anyway. I stretch hard and regularly and use saunas, and also get deep tissue massage every 2 weeks.

I'm a natty too eating about 4000cals a day and am recompositioning nicely at 92kgs (aout 202lbs for you imperial types) and about 13% bf. I can only imagine what type of progress I could achieve if I chose to use AAS but its not an option for me work wise.

This is just to get you thinking, I am by no means the most authoratative person on this board, but maybe it'll spark some thoughts in the right direction.
Best of luck.

 

[Crom]

Thanks for the reply Matt007! I have tried to think in that direction earlier since I never change up my routine, I have just stuck to what I like and seldom change it. I look at strength athletes and see how the periodize (sp!?) their training. Even though they are after strength the same way of changing intensity could work for mass as well.

This is probably what I will have to do, just find some good routines to switch between.

 

[big nasty]

Just when you think you have a handle on diet and exercise is when you should realize that you need to learn more.

Matt007 brings up a great point...there is no cookie cutter approach and although certain things will work ideally for you it is always good to explore and incorporate new philosophies to help bolster your own.

I like to look at my journey this way...the more I learn, the less I know

Good luck!

 

[strako44]

hey bud, I am 44 - and have noticed that carb cycling is great for helping me get where I want to. I have competed all my life and have noticed that with age keeping anything status quo at my age does not give me the benefits I want. I carb cycle during my massing phase and do the same when cutting. I hope this helps.

 

[pesty4077]

After reading a lot of posts lately recommending that diet and training is crucial (as we all know) for gains I would like to delve in to that and see if I can optimize my gains even more.

I am 41, been training seriously for 10 years, 5'10, around 225-235lbs with abs and barely visible vains on them (I'm saying this so you have a general idea of my condition because I have no idea what my bodyfat is).

I eat clean year round, around 3500-4000 cal/day, 350-400 protein, 350-400carbs, 100 fat. I feel this is around the limit I can cram down without it being uncomfortable. I am not a big eater, I eat small meals every 2 hours. Lately I have found to nearly go hypo on this diet since it's probably a bit low!? I have started to incorporate a cheat meal (pizza, ice cream, cakes) almost every day to try and increase my calories but I'm not really seeing any gains from it yet.

I do however get a nice carb pump and do get stronger when I increase my carbs but it is a bit incomfortable walking aroung with a lot of water in your body and the lower back pumps from this water is not possible to walk around with 24/7.

My training is a cross between Big A's guidelines and Yates training. I train 4 days a week with 2-4 work sets pr bodypart. I never liked volume training, it just does'nt do anything for me so I do high intensity.

I blast and cruise at the moment. 125mg test/week + 150mg deca/week on my cruise and 250mg test/week + 300mg deca/week when I blast. I want to keep this low as I am conscieous about my health.

SO, I feel my training is right for me and my diet is clean and should be enough calories(!?)....so why am I not gaining any more?

Personally I like to see your diet, to see what is making you Hypo sensitive. Ice Cream and Cake will only worsen the effects by spiking insulin levels and crashing later. That is probally one of the reasons for being tired.

 

[Crom]

Thanks for the tips guys! I am definitely guilty of keeping everything status quo, never liked to much change in my life but I understand that that has got to stop. I'm gonna start a new approach now and start with my training, try a volume program that strength athletes use for preparing for a meet. Then I can alternate between that and HIT.

As for diet pesty4077 yes you are right, cake and the likes can cause insulin spikes/crashes but I allways eat this together with my regular food. So, a meal could be codfish, rice and olive oil and then a slice of cake so I would think that the insulin spike would not affect me that much!?

 

[betito]

Just when you think you need to learn more you realize that you only need to go back to the basics and stop overthinking

 

[pesty4077]

Thanks for the tips guys! I am definitely guilty of keeping everything status quo, never liked to much change in my life but I understand that that has got to stop. I'm gonna start a new approach now and start with my training, try a volume program that strength athletes use for preparing for a meet. Then I can alternate between that and HIT.

As for diet pesty4077 yes you are right, cake and the likes can cause insulin spikes/crashes but I allways eat this together with my regular food. So, a meal could be codfish, rice and olive oil and then a slice of cake so I would think that the insulin spike would not affect me that much!?

Their could be a couple of things making you tired: Improper Diet, overtraining, not enough rest, underlying health issues. I would start to evaluate my diet and training first and make sure I am resting enough. At your age, I strongly recommend a physical and proper bloodwork from a Doctor.

 

[T TOTAL]

hey bud, I am 44 - and have noticed that carb cycling is great for helping me get where I want to. I have competed all my life and have noticed that with age keeping anything status quo at my age does not give me the benefits I want. I carb cycle during my massing phase and do the same when cutting. I hope this helps.

Hey bud, im 40 and just started carb cycling in the last 2weeks....What approach are you taken mate for it to be effective in gaining ' muscle ' mass??