Completely Lost As to What To Do???

[pig]

Don’t even know where to begin, but I’m having a hard time getting back into the routine. I’m 55 and worked out most of my life but was always afraid to gain weight due to being very obese as a kid so I’ve hovered around 160lbs most of my life refusing to put on any weight and my body fat is around 18%, so I’m basically skinny fat.
I haven’t hardly worked out in the last three years, had 3 surgeries and cancer so I’ve let myself go and really gotten in a hole that I cant seem to climb out of and the inactivity has further increased my depression and lack of motivation.
I used to do a 2 day split on Mon,Wed and Fri with lower volume(DC training) and really like that style of training lower volume, compound movement and really pushing, but I’m trying to figure out if maybe I’d be better off with a push, pull legs done 5 days a week with lower volume and a little cardio after each workout in order to try and regain some structure in my life, so I’m asking for any advice anyone has to offer.
I’m in a really bad place right now and know I need to make a change and I could go into much more detail on the cancer and surgeries but I;m trying to not turn this in to a long essay, lol.
Thanks for any help.

 

[Fa Seeshus]

I wish you the best with the health issues. Since you are deconditioned and will not be handling any maximal loads for a while, a complex split is not needed. I usually start people back from layoffs with light compound movement full body routines (with only 1 or 2 moves per body part) done 2x or possibly 3x a week, cardio and stretching can be done on a couple of the other days.

Your body is not in the place right now where you want to annihilate a muscle. You will grow fine of muscle memory for a bit and just need to get in the gym and get things moving.

 

[Dens228]

For what it's worth,,,,,I'm 55 and do:

DC three way split, 2-on 1-off
With higher reps and couldn't be happier with the results.

 

[LK3]

when coming back from a long layoff i like to do the 2 day push pull split.

you need to go super easy for quite some time doing this allows you to hit the entire body 4x week and since you are using light weights and low volume you can recover with no real issue.

i do this for the first 6 weeks easy.

chest, shoulder, tris, quads and calfs
bis, back, hamstrings

try your best to pick bigger full body movements, the first day through each i dont even use weights, just move the bar, then slowly progress with baby weights.

3 ish warm up sets and 1 work set at first then 2 on various things, a lot is just sort of being patient and relearning breathing and movements, try hard not to get hurt, use embaresingly small weights.

fast work outs, little rest, warm up well before and take time to cool down after, helps with recovery.

i feel doing the whole body like this brings things back faster.

 

[Evan.Clark985]

if you have disipline problems put up some machines in your living room, or better yet beside your bed.

 

[JimW92]

I think you should take care of your health in training. I hope that you will become better and all the bad will remain only in the memories. And if you need, write essay about what you have experienced. So keep that you decided to change everything in a good way.

 

[mr. miyagi]

Treadmill in the house. The best piece of equipment I ever bought. Use bands at home if you're new so you don't have an excuse not to work out. This is from experience as you sound like me after being a raging boozer and decided to quit and left myself a muscle fatty. Man I was weak for a while. That was 18 months ago. Re: cancer, no aas for you?

 

[aphextwin]

First of all, sorry to hear about having cancer. I think it's great you are looking to get back in the gym. As the others have mentioned, start slow.....take your time, no need to get yourself injured from trying to lift heavy weight. I won't attempt to give you advice pertaining to cancer bc that's beyond me.

Let me ask, are you taking a Tumeric or health related supps?

 

[old timer]

If you have hardly worked out for the last three years, why not start with very reasonable bench, row, squat, and deadlift numbers (or some variant if any of these give you problems due to injury/mobility issues) and then just add a little weight every workout (basically: do Starting Strength). As you increase weights over the next 6-8 weeks, work on your diet and investigate the program that you want to start when you start plateauing.

 

[pig]

Been back in the gym for a while now but struggling with stamina, just don’t seem to have as much gas in the tank as I used to. I’ve been going 3 days a week and trying to be consistent but the workout is taking 1-1.5 hours per workout and I’ll be honest I’ve missed a few workouts due to being so tired.
I know it sounds like more but I’m wondering if maybe I’d be better off on a push, pull and legs split going Monday through Friday and doing lower volume with warmups plus 1-2 work sets per body part and keeping the workout down to around 45 minutes, sort of like the DC 3 day split only 5 days a week and without all the widowmakers and such.
I’m just looking for something that will give me more consistency in a shorter time frame that I can make progress on. Thanks for any opinions or advice.
Gene.

 

[tren_plz]

Go in and do what you enjoy. If you're in there doing barbell rows when you fucking hate them...you're going to have a bad time. You're 55 not prepping for a show. Have some fun. Try a different split.

 

[Reload]

Lack of stamina/motivation, tiredness, fat accumulation...sounds like classic low T. You know where your labs are? Any contraindications with your cancer diagnosis and doing TRT through a TRT specialist?

 

[hyper1]

Ive just come back from long layoff too a few months ago. I was also in and out of hospitals for awhile but nothing like cancer. Just as you progress daily your doing good.

I found it somewhat difficult at first on my comeback trail. It wasnt really lack of motivation but the fact like here I am starting over. Watching the other guys load up plates that I once could do but no longer could. Then getting sore and tired from a bs workout had me pissed off and wondering if I still got it.

But then I just kept truckin along not missing a day. Doin what I could I noticed my body started to adapt. The soreness was gone the lifts were starting to go up more than I expected. Tell you the truth I was ashamed I could hardly bench 135 a few times. It really got to me Esp when my all time high was 405 just 10 years ago. Now Im back doin 225 for 8.

From there I really been concentrating on my diet. Which was I think a big key for feeling better and more energy. Minus a few beers that some how find there way to my hand.

You will get there just stay consistent set some goals and have fun. Also, have to thank the females in front of me in the gym that come around 4:30 for some reason I can do cardio longer when there in front of me.

Anyway good luck on your journey you will do fine just push thru..

 

[pig]

Lack of stamina/motivation, tiredness, fat accumulation...sounds like classic low T. You know where your labs are? Any contraindications with your cancer diagnosis and doing TRT through a TRT specialist?

Reload, I was going to a TRT clinic when I found out that I had prostate cancer, it’s funny, if it wasn’t for them I probably would have found out much later than I did and possibly had a much worse prognosis, my PSA kept going up and they told me I should see a Urologist. They told me that once my PSA stayed undetectable for a year iiiI could look at going back on TRT but my wife is scared the cancer will come back if I go back on so that doesn’t seem to be an option right now. I’m sure my testosterone is in the toilet but I’m doing the best I can with what I got. Just hoping I can get back to where I was 10 years ago, funny how I didn’t appreciate what I had until I lost it.

 

[Reload]

Reload, I was going to a TRT clinic when I found out that I had prostate cancer, it’s funny, if it wasn’t for them I probably would have found out much later than I did and possibly had a much worse prognosis, my PSA kept going up and they told me I should see a Urologist. They told me that once my PSA stayed undetectable for a year iiiI could look at going back on TRT but my wife is scared the cancer will come back if I go back on so that doesn’t seem to be an option right now. I’m sure my testosterone is in the toilet but I’m doing the best I can with what I got. Just hoping I can get back to where I was 10 years ago, funny how I didn’t appreciate what I had until I lost it.

It might be helpful just knowing what your #'s are. If they are low well at least you know what your up against. If they arent that bad, still in that low/mid range that might just be the psycological boost you need knowing you got something to work with. Exercise in and of itself helps the body make more testosterone so it's soooo important to get out there and move! I turned 50 last year and I feel you regarding how we never truly appreciate our health until it's gone. I'd still go talk to a TRT specialist in regards to knowing where your labs stand. These guys/ladies are very knowledgeable regarding mens health issues as you know. Much more so than your basic PCP constantly dealing with coughs & colds.

 

[jaxino]

For what it's worth,,,,,I'm 55 and do:

DC three way split, 2-on 1-off
With higher reps and couldn't be happier with the results.

That's what i am doing at 40y old.
Low volume, i go from 10 to 30 reps, top set, back off set, i drop also max 3 intensifiers every workout, 2on 1off, Push Pull Legs.

I prefer doing cardio first thing AM fasted, for me it's like brushing my teeth.

Imho the OP should try to embrace the lifestyle... as much as possible.

I don't want to look like the junkie guy here but, you need also some 250 TestE in the mix to feel better mentally physicially and perform.

 

[Nike22]

Pig- this is a great thread. I think more of us than you think out there have been in situations very similar in terms of coming back from a break. Granted I haven't (knock on wood) had to worry about my prostate but about 5-6 years ago, I was coming off a 3-4 year full blown alcohol fueled fat fest. I weighed 270 at 5'10" and hadn't lifted in years, honestly couldn't do a pushup, looked down and couldn't see my dick. Did 3 sets of 10 dumbell presses at 10lbs. and was sore for 10+days. Even after I got into shape I still just slacked off in the winter, turned to the bottle and would fuckup all the previous year's progress. The last 2 years are the first 2 in a long time where I consistently lifted year round.

The point is you just gotta do it, you got to decide what days of the week you're training and get those workouts done. For me I just did 5x a week one bodypart per session and light light weights in the beginning (i.e. bar only bench presses 4x15, flat bench flys 5lbs. 4x15 and flat bench db presses 5lbs. 4x15, etc.) having some type of equipment at home is great too. I've got a stationary bike, it's cheap but it works - I put some interesting shit on youtube or whatever and hit that bike for an hour on an empty stomach and feel great for the rest of the day.

One great motivator is to KEEP A TRAINING DIARY!!!! Nothing makes you feel like keeping at it when you can see your progress.

Lastly, I'd be doing research into any AAS or other aid you could use that would be prostate neutral. Hell, even clomophine 50 mg eod will boost your natty T. How about Anavar, Nandrolone or Primobolan? I don't know, but I'd be researching it.
Keep us posted brother.

 

[Black Beard]

The motivation must come from within.


Picture what you want to look like, find a picture of a physique similar to what you want to achieve. Having a physical/visual goal will help immensely with focus and mustering the will that you need to achieve the goal.


Stationary bike/spin bike: Amazing piece of equipment that can fit into any room, takes up less space than treadmill, and less tiring than running but just as many calories burned. You can grab a sunny fitness brand on amazon for around $200. You can easily put in 3-5 days per week on the bike in front of a TV; listen to podcast/music/watch entertainment while exercising. Much less boring that hamster cardio.