40+ natty brahs with top tier physique: Any pro tips?

08-16-2023, 05:36 PM

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#1

sam212
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40+ natty brahs with top tier physique: Any pro tips?

Turned 40 this year and still in pretty good shape, certainly top tier for my age. Want to maintain it from here on out. Goals: not to get injured and not to get fat.

Admittedly things are getting harder with age and added responsibility of children and work. Still lifting 5-6 times a week, decently heavy for my size. Keeping reps between 4-8. Moderate intensity cardio 2-3 times a week. Eating clean but not counting calories, try to eat relatively small amount of carbs, get 1g of protein per lb. Currently 185lb at 5’11. Showing top 4 abs, so probably 12-13 percent body fat.

What are you all doing to keep your physique? Any new routines? Any changes that made drastic difference?

08-16-2023, 05:44 PM

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#2

RealLifeAlpha
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yeah man have you looked into steroids

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08-16-2023, 05:48 PM

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#3

Sevenlionz
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Increase your protein brah srs, gets even more important as you age

-sincerely under 30 roid brah

08-16-2023, 05:49 PM

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#4

sam212
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Originally Posted By RealLifeAlpha⏩

yeah man have you looked into steroids

Tempting bro, but staying natty. Ded fkn srs.

08-16-2023, 05:55 PM

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#5

DeadlyStriker
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Not 40, but I'm sure you're in better shape than most brahs on here over 40 without taking roids or trt.

I wouldn't really change a thing if I were you if it's working.

08-16-2023, 05:56 PM

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#6

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08-16-2023, 05:57 PM

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#7

superman704
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Originally Posted By sam212⏩

Tempting bro, but staying natty. Ded fkn srs.

I prefer to stay natty, srs, and I'm 46 yrs old

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08-16-2023, 05:59 PM

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#8

seeker477
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Originally Posted By sam212⏩

Goals: not to get injured and not to get fat.

What are you all doing to keep your physique? Any new routines? Any changes that made drastic difference?

Goals are kinda contradicting your questions. You just want to not get injured and not get fat…yet your asking about changes to make a drastic difference, when you know there’s only one answer for drastic.

Sounds like nothing but a subtle brah thread for not being a fat fuk over 40

08-16-2023, 05:59 PM

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#9

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Originally Posted By Sevenlionz⏩

Increase your protein brah srs, gets even more important as you age

-sincerely under 30 roid brah

Why? explain

08-16-2023, 06:31 PM

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#10

sam212
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Originally Posted By seeker477⏩

Goals are kinda contradicting your questions. You just want to not get injured and not get fat…yet your asking about changes to make a drastic difference, when you know there’s only one answer for drastic.

Sounds like nothing but a subtle brah thread for not being a fat fuk over 40

I can see why you’d call it a subtle brag. Beyond not getting injured or fat, would like to keep my muscle and stay relatively lean. It gets harder in 40s, not impossible tho. Just want to see what other natty old brahs are doing to keep up. My routine is summarized up there.

08-16-2023, 06:32 PM

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#11

sam212
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Originally Posted By TugOfPeace⏩

this is your one and most costly mistake regardless of age, and it's only acceptable to do this if you carry so much muscle that your maintenance calories are so high you barely put on fat regardless of what you eat

That’s a very good point. I have a general idea of how many calories I’m eating after counting them for many years, but I’m not counting them strictly anymore. I probably should, but it becomes a little harder with children.

08-16-2023, 06:36 PM

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#12

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08-16-2023, 06:46 PM

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#13

goonsondeck
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Originally Posted By Sevenlionz⏩

Increase your protein brah srs, gets even more important as you age

-sincerely under 30 roid brah

this. felt way bettr and looked harder when upped protein

08-20-2023, 02:12 PM

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#14

sam212
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I’ll try 1.5g/lb. It’s hard to get that much protein in, probably will need two protein drinks with two scoops.

08-20-2023, 02:17 PM

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#15

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i dont think it gets any harder at all

but to be fair my genetics are bonkers top tier

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08-20-2023, 02:19 PM

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#16

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51 natty, 230-lbs.
Protein = 1gr/LEAN bw
Diet is important. I eat more protein because then I eat less carbs, thus less calories. I don't drink my calories unless it's a protein drink.

More cardio.
I don't do PR's anymore.
Lift until failure, but up the reps, thus a little lighter weight.

Everyone is different. You'll figure out what works for you.

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08-20-2023, 02:22 PM

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#17

seeker477
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Originally Posted By sam212⏩

I’ll try 1.5g/lb. It’s hard to get that much protein in, probably will need two protein drinks with two scoops.

More protein shakes ain’t it boyo. The absorption of that stuff is abysmal. Adding some cans of tuna here and there or other lean meat might actually do something.

08-20-2023, 02:29 PM

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#18

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Dinosaur Miscer checking in,

you need to reduce your lifting to three days per week, this way you’re protecting your joints and making it easily sustainable long-term,

second thing I noticed is I certainly cannot tolerate carbohydrates, dairy, and other garbage food as well as I could when I was younger, so lowering your carbohydrates and calories a little bit while raising protein would be a good idea,

supplementation becomes more important, especially with collagen, and vitamin D,

you need to be much more careful with any sports that you do it because you’re not going to recover like you did when you were 18, when you are 40 or 45 if you hurt yourself, there’s a good chance that you hurt yourself permanently, so be careful.

Ballparking your calories is easy and you should always do that,

08-20-2023, 02:35 PM

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#19

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Originally Posted By seeker477⏩

More protein shakes ain’t it boyo. The absorption of that stuff is abysmal. Adding some cans of tuna here and there or other lean meat might actually do something.

Any info on this absorption you speak of? Thought whey was the same as chicken

08-20-2023, 03:12 PM

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#20

Incelsavior
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Originally Posted By sam212⏩

I’ll try 1.5g/lb. It’s hard to get that much protein in, probably will need two protein drinks with two scoops.

What's your bodyweight and approximate caloric intake?

08-20-2023, 04:30 PM

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#21

sam212
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185. I probably eat 2800-3000 calories a day.

08-20-2023, 05:28 PM

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#22

seeker477
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Originally Posted By Crazy_Desi⏩

Any info on this absorption you speak of? Thought whey was the same as chicken

This is one of those things where you can spend all day searching the internet and find conflicting info non stop for both sides. Both arguments can make sense but my personal experience sides with shakes simply don’t absorb as well(and let’s not get into pro bodybuilders using them because those guys use both slow and fast acting insulin throughout the entire day spiking absorption to insane levels.

My bro science: a meal of actual chicken takes several hours to digest giving your body a slower constant trickle of protein over a long period of time. Whereas a shake you drink it and your body breaks it down very easily and you end up chitting out whatever amount of protein the body can’t process in the next one hour. I think it’s safe to say that having protein from slower digesting source all throughout the day gives you a lot more time to build muscle efficiently.

Personal experience: I’ve spent extended periods of time (6 months +) trying each way. When I was eating a bit less( just not completely stuffed) on a bulk but having 2-3 ON whey shakes with 2-3 scoops each, I was usually just spinning my wheels and not gaining much if any mass. But when I started stacking more chicken breast and steaks on the plate and didn’t focus on the shakes I actually gained most of the muscle that I still have. So to me that sounds like those 150-200mg worth of shakes I was having throughout the day before were simply not absorbing.

Anyway it’s gonna be different for each person depending on their digestive system. That’s all I got for now.

08-20-2023, 05:41 PM

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#23

jkanebell
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I just turned 36 and while that doesnt qualify me just yet, I have been ripped and decently muscular (6'0 180) for the last 20 or so years. The trick?

The "once a week" method (In addition to lifting of course)

I don't drink more than once a week, don't eat fast food more than once a week, do HIIT for 30 minutes once a week, and what I think is the biggest factor- Don't coom more than once a week (test stays high)

I never fap unless i've been really down bad which is almost never because I'm a lean 6'0 180lbs at sub 8-9% bf year round.

Try it, mate.

Oh and a glass of water before every meal = eat less = full faster.

08-20-2023, 05:46 PM

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#24

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Why are you trying to stay natty?

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08-20-2023, 05:56 PM

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#25

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You hit the nail on the head when you said "trying not to get injured".

The rest is just diet and getting in the gym a few times a week.

Unless you're one of those "guys" who need test in your 20's type of deal 😂

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08-20-2023, 06:52 PM

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#26

sam212
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Originally Posted By jkanebell⏩

I just turned 36 and while that doesnt qualify me just yet, I have been ripped and decently muscular (6'0 180) for the last 20 or so years. The trick?

The "once a week" method (In addition to lifting of course)

I don't drink more than once a week, don't eat fast food more than once a week, do HIIT for 30 minutes once a week, and what I think is the biggest factor- Don't coom more than once a week (test stays high)

I never fap unless i've been really down bad which is almost never because I'm a lean 6'0 180lbs at sub 8-9% bf year round.

Try it, mate.

Oh and a glass of water before every meal = eat less = full faster.

Very intriguing read and agree with most.

However, Don’t coom more than once a week? Is this srs? If so, how do you hold your nut for so long? What does your wife/gf have to say about that?

08-20-2023, 06:54 PM

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#27

sam212
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Originally Posted By JuicePro⏩

Why are you trying to stay natty?

Just don’t want to be injecting myself with juice for the rest of my life, at least not yet. Also, have a family history of cardiac disease, both sides of the family with multiple people dead of a sudden heart attack. My father had one at the age of 47 and he survived it. Don’t want to inadvertently off myself. Not yet anyway.