Your age is probably the biggest factor in effectively massaging or adding to lean tissue.
Under 30 years
Young types usually bathe in testosterone and growth hormone. You have good insulin sensitivity and work with an efficient metabolism. These are the major years for round-robin cycles where you can get the most out of them from the growth point of view. I'm talking about boys who were in puberty and were under 30 years old.
Over 30 years
After 30 years, loss of fast-twitch muscle fibers, slowing of metabolism, and a shallower and less responsive hormone pool become factors in building muscle.
This does not mean that a novice in his thirties will not be able to gain great gains in muscle mass. He can. It just means that he does not work with his optimal physiological environment compared to the late teens and early twenties.
From the nutritional point of view, your actual age is critically important. As you become less insulin-sensitive as you grow older and need more leucine to maximize muscle protein synthesis, you need to manipulate your carbohydrate and protein intake to account for those variables.
Lifter At a protein intake of 0.8 to 1
Over 40 you will want to consume protein in an amount of about 1.25 to 1.5 grams per pound of body weight, whether you are trying to build muscle or lose fat.
The intake of carbohydrates should also be comparatively different. A young man who swims in hormonal bliss, which is relatively lean, may need to consume up to 3.5 grams of carbs per pound of body weight to maximize growth.
A 45-year-old man who is similarly lean will probably not be able to do this without gaining excessive fat. For a man in his forties, carbohydrate intake on the order of 1.5 to 2 grams per pound of bodyweight should be activated for weight gain.
Fat intake during a mass cycle for a younger man should be activated by focusing on the bottom side with carbohydrates. For the elderly, a slightly higher fat intake, a lower carbohydrate intake and a high protein intake are best suited.
During an intelligent fill or cut cycle, everyone must create a starting point for maintenance calories. Then adjust protein, carbohydrates and fats from there. For most people, maintaining calorie intake will be in the range of body weight x 13-15.
For mass gains, increase your maintenance intake by about 10%. Yes, you need to keep track of everything, track your weight and physique, and adjust as needed to optimize those start numbers. The increase in calories by 10% is due to carbohydrates, fats, or a combination of both, as long as the protein requirements are met.
For a fat loss cycle, simply subtract 10% from the maintenance level and reduce carbs, fats, or both at will. Protein should not change very much, if at all.
Age and Training
Younger men with limited training experience can do more workouts in one week and still recover. This is mainly because they are not very strong and have not developed the ability to train with extraordinary effort. Because of their more efficient physiological environment and lack of existential life-stress, young men can often exercise more and recover well.
However, this applies more or less to noobs at any age. If you are a beginner in intermediate level, you will probably get through training more often each week than an advanced guy capable of hurling heavy iron.
- For the boys, 5-6 workouts per week are probably feasible.
- Men over 30 years of age perform best four to five times a week.
- For men over the age of 40, is often ideal three to four times a week.
The Aggressive Diet for Naturals
The 30-Day Bro Diet