I am 46yrs of age quite fit, ex Karate black belt student, 5' 11'', 245lb, and although i have a flabby waistline the rest of me is fat free. I have just started weight training at the local gym and although they have trainers working there they don't seem to be to clued up on bodybuilding programs, at the moment i am only benching about 80 kilo's. I would like to bulk myself up and would appreciate some good advice on a weightlifting and nutritional program that would compliment this. For breakfast i have a pint of protein shake mixed with 1 bannana, 1 cup oats and 1 tspn of creatine followed by 2 slices of wholewheat toast with scrambled eggs ( 4 egg whites, 1 egg yolk ), mid morn another protein shake, lunch is chicken or tuna salad, mid afternoon another protein shake, dinner could be either beefsteak, baked potato steamed broccoli and quinoa or fish or pasta, then supper i have another protein with two rye breads topped with cottage cheese. Tips on when to eat, train and rest please, thanks
Ps. I do 30 mins cardio before i start weights.
Best answer:
you have to cardio because the flab ends up a barrel gut. Trust me I had man boobs and a gut add 2 miles to your regiment. The nutrition plan sounds spot on same with the bench ..it's just cardio
no real such thing as target weight loss just genetic
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