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Diet and Muscle Building Supplements for the Over 50 Lifter
Optimum 100% Whey Protein, 5 Lbs.- $37.99
Retail Price: 54.99
You Save: $17.00
From: Bodybuilding.com
CytoSport Muscle Milk, 4.96 Lbs. - $49.95
Retail Price: 82.95
You Save: $33.00
From: Bodybuilding.com
Labrada Lean Body RTD, 12 Drinks - $39.99
Retail Price: 58.99
You Save: $19.00
From: Bodybuilding.com
EAS Myoplex Lite Powder, 20 Pack - $ 33.95
Retail Price: 44.95
You Save: $11.00
From: Discount Anabolics
Muscle Building Strategies: Diet and Muscle Building Supplements for the Over 50 Lifter
Yes I practice what I preach. I use my Phase 3 lifting program as my weight lifting routine. To mix things up I switch to the Phase 2 program for a while and for short stretches do the phase 1. Though at my age, 52, deadlifting and squats requires a longer recovery time than I like.Having said this, people often ask what do I eat and do I supplement. Good questions. Muscle building is a life style and encompasses 3 main elements. Weight lifting, proper diet and rest. Fail to do any of these 3 correctly and your muscle building program will suffer.
My weight lifting routine and muscle building strategies are plastered all over this site. My rest pattern is pretty simple. I KNOW what MY body needs. You have to learn what your body requires. That leaves diet. Here's a day in the life of a 52 year old weight lifter.
As with my weight lifting routine, I practice what I preach diet wise as well. I start by calculating how much protein I need. Since that is the primary muscle building need, I make sure to know what I should be shooting for on a daily basis. Based on my size I need 190 grams of protein per day. This is my "must hit" diet requirement. I know from past experience that lifting without getting enough protein is like servicing your car for a long trip, and then not putting any gas in it. "You ain't going no where!"
Armed with this number I also know that each gram of protein is 4 calories. So I know that 760 calories (190 x 4) of my daily calorie intake MUST come from protein. The human body processes whey protein more efficiently than other types of protein, so I do make sure that some of that daily intake is in that form. We can also only process a certain amount of protein at a time, around 10 grams per hour, so I do try and spread that out through out the day.
Using the BMR calculator I can figure that given my height, weight, age, gender and activity level that my daily calorie requirement is 2622 per day. So 760 of those calories will be in the form of protein leaving around 1860 to be split between fats and carbs (or more protein if I want).
If I am in a muscle building phase I make sure to hit this number of total calories and even exceed it by a couple hundred to insure that I am getting enough fuel to build muscle. You don't want to exceed your max calorie number too much or fat globs will be added as well. Try and keep your max calorie amount at 500 above daily needs to minimize fat gain.
Given my age and experience level I know that I can not add mass like I did 15 years ago, so I personally, keep my calorie level at or BELOW my daily requirements MOST of the year. But to not lose muscle I RARELY go below 2000 calories per day, for any length of time.
My diet is centered on 5 foods: chicken, tuna fish, peanut butter, beans and whey protein.
I NEVER eat a meal that doesn't include at least 1 of these 5. Yes I eat some bread, vegetables, fruits and even a little "sweets" now and then. But I use them as the supplement to my 5 main foods.
So, today, and most everyday really, this is what I eat:
5:30 am: Coffee (a lot) with sugar substitute and a splash of no fat, no sugar cream
7:00 am: 2 pieces of light whole wheat bread with reduced fat peanut butter and honey
10:00 am: Labrada Lean Body RTD Protein Shake (strawberry and cream usually)
1:00 pm: 2 peanut butter and jelly sandwiches on light whole wheat bread OR 2 tuna fish mixed with light balsimic sandwiches
4:00 pm: Detour Reduced sugar protein bar
8:00pm: Grilled whole chicken breast (sometimes 2), beans, salad, maybe another vegetable
10:00pm: Labrada Lean Body RTD Protein Shake
I usually workout between 4 and 8 pm so I try and make my dinner within a half hour of my workout. If I train in the morning I have my 10:00 shake within that half hour post workout. I really like having the 40 grams of protein in my stomach while I sleep which is why I use my bedtime snack for another shake. I have found that having this in my body all night allows me to wake up and not be so hungry that I over eat early in the day.
Like anybody, I have bad days where I eat things I wish I hadn't. But if I do I do try to go light on calories the next few days (cuts down on gradual fat gain) and I make SURE I never go light on the protein. EVER.
What good is having a "muscle car" that has no fuel in it? Look's good but doesn't do you any good. I use my body. Therefor I fuel it as well.
For more information on why I eat the amount I do and why I use protein supplementation check out this: Is Protein Supplementation Necessary to Build Muscle?
This site is solely for informational and educational purposes. It is not intended as medical advice.
Consult a physician before beginning any new exercise, nutrition or supplementation program....Disclaimer
Copyright 2007-2008 Steve R. Robbins. All rights reserved.
