Gym question for 49 yo

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getafix33

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I’m a 49 year old in pretty decent shape ( many think I’m in my mid 30’s)
Am starting to hit the weights with my 15 year old but the body ain’t what it used to be.

Please advise on good supplements to build decent muscle and some weight loss.

I’m 178cm and around 95kg’s.

There are so many products out there.

I fully understand that diet is a huge factor but am looking for something to assist.

Shot
 
Most supplements are either a waste of money, or really not worth the cost unless you're at the very edge of your potential. Eat a healthy, balanced diet, a wide variety of vegetables, enough protein (2.2g per kg of lean body weight), about the same for carbs. Get enough sleep. We don't recover like the kids do - sleep is important. Carbs too. Beyond that, consistency is key.
 
Eat well, exercise, move, sleep. Give it time and let your body change at the pace it needs to. Imo you're barking up the wrong tree trying to speed things up with drugs or supplements. Unless you're competing in a sport that requires you to have a specific amount of muscle mass, you almost definately don't need enhancement. Rather work with your body by taking the time it needs to build muscle with good diet, good form and yes - time. Maybe a low dose of creatine, omega 3, k2, zinc as per @Grubscrew . But this is more for general health than any kind of contributor to muscle gain.
 
Grubscrew said:
Most supplements don't really work.

But I found some benefit in Creatine, Zync, Magnesium, L-Glutamine and Omega 3.
Click to expand...

Any recommendations of brands, or even ones to stay away from?
 
getafix33 said:
( many think I’m in my mid 30’s)
Click to expand...

Time to update that username from 33 to 35 then? ;)

A newer study has revealed that Creatine can be loaded at 20g per day for the first 7 days to get the muscles to their max absorption level thereof. (Thereafter a top-off maintenance dose of 3g to 5g per day, if I recall correctly.)

But it sounds like you need Citrulline Malate for starters, in order to benefit from energy increase, output increase, and faster recovery times.
 
_kabal_ said:
Any recommendations of brands, or even ones to stay away from?
Click to expand...
I do believe MYBB should to an investigative story on supplements, especially to see if they do contain what they say on the labels.

But I use Zinplex for my Zinc.
The Creatine, Glutamine and Magnesium I get from a Primal's Supplement Creatine Charge product, which I drink before a workout. Used to buy them individually, SlowMag and USN, somehow this works out a lot cheaper.
Omega 3 - Solal's Krill Omega 3.
 
getafix33 said:
Quick background

I’m a 49 year old in pretty decent shape ( many think I’m in my mid 30’s)
Am starting to hit the weights with my 15 year old but the body ain’t what it used to be.

Please advise on good supplements to build decent muscle and some weight loss.

I’m 178cm and around 95kg’s.

There are so many products out there.

I fully understand that diet is a huge factor but am looking for something to assist.

Shot
Click to expand...
I am 46 and started the same thig with my 15 year old a few months ago. My trainer suggested the CLA Pure 1000 for weight control.
 
getafix33 said:
Quick background

I’m a 49 year old in pretty decent shape ( many think I’m in my mid 30’s)
Am starting to hit the weights with my 15 year old but the body ain’t what it used to be.

Please advise on good supplements to build decent muscle and some weight loss.

I’m 178cm and around 95kg’s.

There are so many products out there.

I fully understand that diet is a huge factor but am looking for something to assist.

Shot
Click to expand...

You have a BMI of 30 then and aren't in the great shape you think you are. You're on the border between overweight and obese:

BMI Calculator

Free Body Mass Index calculator gives out the BMI value and categorizes BMI based on provided information from WHO and CDC for both adults and children.
www.calculator.net www.calculator.net

Your max ideal weight is around 75 kg:

Ideal Weight Calculator

This free ideal weight calculator estimates ideal healthy bodyweight based on age, gender, and height based on several popular formulas.
www.calculator.net www.calculator.net
 
saor said:
creatine
Click to expand...
Grubscrew said:
Creatine
Click to expand...

Creatine is often best taken in post-workout period, as this is when muscle glycogen is going to be most susceptible to filling their stores. During the loading phase though, you must split the dosages up and take it over two or three times during the day as this will simply be too much for your body to handle at once.
Taking it with something, be it a post-workout shake comprised of carbs and protein or a full-fledged meal, is a good idea because this will help to reduce the chances that stomach upset is seen in those who are more sensitive to it.
 
Cosmik Debris said:
You have a BMI of 30 then and aren't in the great shape you think you are. You're on the border between overweight and obese:

BMI Calculator

Free Body Mass Index calculator gives out the BMI value and categorizes BMI based on provided information from WHO and CDC for both adults and children.
www.calculator.net www.calculator.net

Your max ideal weight is around 75 kg:

Ideal Weight Calculator

This free ideal weight calculator estimates ideal healthy bodyweight based on age, gender, and height based on several popular formulas.
www.calculator.net www.calculator.net
Click to expand...
Are you going to call every bodybuilder obese because their BMI is huge due to the massive amount of muscle?
 
D said:
Creatine is often best taken in post-workout period, as this is when muscle glycogen is going to be most susceptible to filling their stores. During the loading phase though, you must split the dosages up and take it over two or three times during the day as this will simply be too much for your body to handle at once.
Taking it with something, be it a post-workout shake comprised of carbs and protein or a full-fledged meal, is a good idea because this will help to reduce the chances that stomach upset is seen in those who are more sensitive to it.
Click to expand...
I opted for a loading phase of 5mg of creatine over longer period. Reckon I got a nice base load in via eggs and meat as part of my normal diet.

For me I found that for HIIT taking Creatine prior to a workout helped to get a few extra reps out. Could also just be a placebo effect.
 
Check out the huberman podcost on spotify or youtube, has great episodes on various supplements and exercise routines. Learnt a ton just by sorting for his most watched episodes and working my way through it slowly for the last 6 months
 
Almost all supplements that work, are banned in competitions because they work.
Very few actually have any real benefits that are worth you putting money into.
Creatine works, there are loads of studies. Dont complicate it, take it daily, dont worry too much about being exact on when you take it, just use it.
I have had very little benefit from things like turkesterone / ecdysterone type supplements, you might get benefit, its newish, everyone is different

Eat well, sleep well.

Sadly, your body is past the point where it will build decent muscle naturally. It is now an uphill battle and will continue to be so.

The only way to really put proper muscle back on at your age is with testosterone
 
Have your bloods done and find out where you T levels actually are. The amount of men walking around with lower than normal T levels is astounding.
 
Cosmik Debris said:
You have a BMI of 30 then and aren't in the great shape you think you are. You're on the border between overweight and obese:

BMI Calculator

Free Body Mass Index calculator gives out the BMI value and categorizes BMI based on provided information from WHO and CDC for both adults and children.
www.calculator.net www.calculator.net

Your max ideal weight is around 75 kg:

Ideal Weight Calculator

This free ideal weight calculator estimates ideal healthy bodyweight based on age, gender, and height based on several popular formulas.
www.calculator.net www.calculator.net
Click to expand...

Blanket statement that doesnt work for everyone. BMI is an awful measurement, waist to height or waist to hip ratio is slightly better, but still not ideal.

I am 91Kg, I am 178cm and I have a six pack, I have vascularity pretty much everywhere...my BMI is 29
I am not even that muscular for my size.
BMI puts almost anyone who isnt a beanpole in the overweight category, even though there are some people who are in a "good" BMI can have visceral fat worse than others and are exceptionally unhealthy
 
syntax said:
Blanket statement that doesnt work for everyone. BMI is an awful measurement, waist to height or waist to hip ratio is slightly better, but still not ideal.

I am 91Kg, I am 178cm and I have a six pack, I have vascularity pretty much everywhere...my BMI is 29
I am not even that muscular for my size.
BMI puts almost anyone who isnt a beanpole in the overweight category, even though there are some people who are in a "good" BMI can have visceral fat worse than others and are exceptionally unhealthy
Click to expand...
Had any body fat % tests lately? Just curious.
 
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