Bodybuilding Advice

[Jaochoo]

Bodybuilding advice

Could anyone recommend a really good book or books for a relative beginner looking for guidance on both bodybuilding workouts and diets? I appreciate this may be too vague a request and I would add the following;

I retired and moved to Thailand five plus years ago when I was forty eight and have since been enjoying a somewhat relaxed lifestyle, over-indulging in ‘the good life’ as can be seen from my weight shown below!

• Height: 181cm (6ft+)
  
• Weight: 90Kgs (198lbs). Prior to moving to Thailand my weight would only ever fluctuate between 79 - 82Kgs (174 – 181lbs).
  
• Age: 54 (only just - 20^th June!)
  

Thankfully, I am not suffering from any major health problems and would like to start some kind of bodybuilding programme and healthy diet which would do three things;

1. Keep me fit (fitter!).
   
2. Lose weight.
   
3. Convert an athletic physique into a more muscled physique.
   

Point three is something I would really like to achieve as most of my life has been spent doing sports (primarily football) which required lean muscle for speed and agility. I am not looking for that “huge” look (even if possible) but I would like to reduce my body fat and build up my muscles for a much more defined appearance.

The downside of playing so much football is that I now suffer from the obligatory aches and pains in my knees which make some aerobic exercises such as running quite painful. This is something that will have to be taken into account when I start my bodybuilding programme.

Apologies for the somewhat long post but I was hoping that the additional information I have supplied would enable someone experienced in these matters to recommend the most suitable publications and/or offer some general advice specific to both my age and goals.

Many thanks in anticipation of your help.

[robblok]

I would advise starting strenght, to do the beginner part of it. You will pack some muscle then learn to lift weights and get some basic strenght. After the beginner part id do a split program.

I am pretty sure Tropo (other member with an other view but real knowledgeable) will say don't do starting strenght at your age, but only the beginner part will not make people lift too heavy. That comes later. Its a great program (a bit boring too) but as a basis its great.

As for food, that is a whole different ball game but as important as training itself. I would read a lot about whole foods on bodybuilding sites, its a bit too much to explain. Just remember your in Thailand, so you will have to adapt.

I eat oatmeal for breakfast, then something like vegetables and carbs + chicken for lunch or dinner. Then an other meal, add some fish oil and flax seed and get it in the size you need.

But really its actually too much to awners on.

[rak sa_ngop]

I am not an expert on this but this is what I did. I have been gradually putting on weight, about 2kg every year so, at the age of 58 and 95 kg I decided it was time for action.

I downloaded the free Kindle program onto my computer and also smart phone. I checked out some Abs and 6-pack books on Amazon and settled on 'Burning Belly or the Truth about 6-pack Abs- Fat Workout' by Jorg Weber. I purchased the e-book (Mastercard) dowloaded and followed the advice on the exercise regime and diet.

Now 2 1/2 months later I have lost about 4 kg and still losing.

There are a lot of books out there on 6-packs and abs, and I suspect they are all telling the same basic story i.e. diet, endurance workout and muscle workout. The book I bought may not be the best, but it was relatively cheap and has worked for me.

[Jaochoo]

To robblok and rak sa_ngop

I realise that this is quite a complex subject and your replies are therefore much appreciated.

Many thanks.

[robblok]

I would really advise starting strenght (book / program) for the first 3 months or so. After that try something else. As far as foods go go for whole foods, and good fats. Just decrease your intake of food and increase your activity.

Then later you can do as i do monitor everything that goes into your mouth with a pair of scales and an app or computer program. (its hard if you eat out a lot and easy if you make your own food)

But really starting with weights you will increase strenght fast.

[PaulKemp]

Agreed with starting strength. Great program that is very simple to do. Just don't go crazy with it...

[Jaochoo]

Hi robblok

Many thanks for your reply and your continued input is much appreciated.

Some additional information;

I have always been very fortunate that being tall and having an athletic physique (from years of sport) I can generally get away with being out of condition (within reason!) without it really showing............fitness levels would obviously be affected but visually it’s not that obvious. Even now, after the past five years with only moderate amounts of exercise and eating and drinking far too much, I still have a long way to go before I can stand in a bar with some of my fellow expats and brag about who has the biggest stomach and looks closest to being eight months pregnant..............thankfully!

My diet is not too bad and by coincidence I also have oatmeal for breakfast - I also add blueberries for taste and additional health benefits. Apart from this I eat predominantly Thai food (but no fattening curries!) either at home and cooked by my wife or out at local restaurants. My choice of dishes is very healthy but I am clearly eating too much and perhaps more importantly exercising too little.

Whilst I certainly wouldn’t have the audacity to suggest I know anything about the bodybuilding world, I have had some experience using a multi-gym – apologies if multi-gyms should not be used in the same sentence as bodybuilding!!

Joking aside, I have access to a multi-gym in my home which I shipped over from the U.K. when I first moved to Thailand but, for reasons already mentioned this has since received very little use. I would obviously like this to change and I am hoping that the book/programme you are recommending will be compatible with my multi-gym.............I will try and attach a photograph and perhaps you would be kind enough to confirm.

Incidentally, when I was using the multi-gym in the U.K. it was for strength and toning and I just followed the somewhat basic instructions which came with the equipment. This is probably why I became a little disillusioned as I was not seeing the benefits that I expected. On reflection, I now realise this was due to poor instructions and general ignorance on my part - with the correct training I’m sure things would have been very different.

I am hoping that once I start to see the desired results (by using the book/programme you recommend and in conjunction with a healthier lifestyle) I will become sufficiently motivated and my exercise routines will replace, or at least reduce my excessive socialising and subsequent over-eating and drinking. Having said this, I certainly don’t want to become the fittest hermit in town and I trust that with strong willpower it will still be possible to enjoy a reasonable social life, albeit with smaller food portions and no alcohol!

Thanks again for all your help and encouragement.

[transam]

Internet IS your friend. You can find how to begin and then take it forward.

Me, an oldy, l do some good stuff at the Gym that the youngsters don't understand how l can do it , it's good fun as l drink and smoke and eat once a day. Perhaps dead soon but l feel 100%, no probs with heavy workouts, except a few fuzzy head spins, but am OK.

Edited June 29, 2012 by transam

[Jaochoo]

Hi robblok

Many thanks for your reply and your continued input is much appreciated.

Some additional information;

I have always been very fortunate that being tall and having an athletic physique (from years of sport) I can generally get away with being out of condition (within reason!) without it really showing............fitness levels would obviously be affected but visually it’s not that obvious. Even now, after the past five years with only moderate amounts of exercise and eating and drinking far too much, I still have a long way to go before I can stand in a bar with some of my fellow expats and brag about who has the biggest stomach and looks closest to being eight months pregnant..............thankfully!

My diet is not too bad and by coincidence I also have oatmeal for breakfast - I also add blueberries for taste and additional health benefits. Apart from this I eat predominantly Thai food (but no fattening curries!) either at home and cooked by my wife or out at local restaurants. My choice of dishes is very healthy but I am clearly eating too much and perhaps more importantly exercising too little.

Whilst I certainly wouldn’t have the audacity to suggest I know anything about the bodybuilding world, I have had some experience using a multi-gym – apologies if multi-gyms should not be used in the same sentence as bodybuilding!!

Joking aside, I have access to a multi-gym in my home which I shipped over from the U.K. when I first moved to Thailand but, for reasons already mentioned this has since received very little use. I would obviously like this to change and I am hoping that the book/programme you are recommending will be compatible with my multi-gym.............I will try and attach a photograph and perhaps you would be kind enough to confirm.

Incidentally, when I was using the multi-gym in the U.K. it was for strength and toning and I just followed the somewhat basic instructions which came with the equipment. This is probably why I became a little disillusioned as I was not seeing the benefits that I expected. On reflection, I now realise this was due to poor instructions and general ignorance on my part - with the correct training I’m sure things would have been very different.

I am hoping that once I start to see the desired results (by using the book/programme you recommend and in conjunction with a healthier lifestyle) I will become sufficiently motivated and my exercise routines will replace, or at least reduce my excessive socialising and subsequent over-eating and drinking. Having said this, I certainly don’t want to become the fittest hermit in town and I trust that with strong willpower it will still be possible to enjoy a reasonable social life, albeit with smaller food portions and no alcohol!

Thanks again for all your help and encouragement.

Apologies. I have just checked online and quickly realised that “Starting Strength” is specific to barbell training and would not be compatible with my multi-gym. However, I can certainly see why it was recommended as the reviews are glowing.

It looks as if I now have four choices;

1. Find a good training book compatible with my multi-gym.

2. Join a local gym and buy a copy of “Starting Strength”.

3. Buy a set of weights and a copy of “Starting Strength”.

4. Forget the whole idea and continue with my lazy lifestyle, eating and drinking to excess!

Point 4 is not a serious option by the way!

[Jaochoo]

Agreed with starting strength. Great program that is very simple to do. Just don't go crazy with it...

Thanks for your input.

[Jaochoo]

Internet IS your friend. You can find how to begin and then take it forward.

Me, an oldy, l do some good stuff at the Gym that the youngsters don't understand how l can do it , it's good fun as l drink and smoke and eat once a day. Perhaps dead soon but l feel 100%, no probs with heavy workouts, except a few fuzzy head spins, but am OK.

Many thanks for your input...........and for giving me a good laugh

[transam]

Join a gym with all the stuff. I go to a Thai Sports University that only costs a few baht. Look at the equipment and decide what you want. With the Uni there is no shit, no money talk and you are your own man. If you are serious then do the Net search to fore

fill what you want to achieve.

[sotsira]

I would start learning to use your multi gym if i were you,

Free weights are great for serious bodybuilding,but that is if you know how to

perform the exercises with the correct technique, otherwise you could do some serious damage to yourself.

Age also plays a big part too with free weights unless youv'e been doing it for years ,starting at 54 could cause

you problems with your joints, like elbows, shoulders, back etc...

Start using your multi gym with relatively easy weight to start and do high number of reps(15-20) with 4 or 5 sets

per exercise.

Train 3-4 times a week, eat quality low fat food and reduce your current intake, this will bring your weight down

If you need to eat between meals due to hunger pains then eat fruit & veg especially bananas.

Your diet is just as important as your workouts.

Your muscles will still grow and your fat will burn away increasing your stamina.

[transam]

I would start learning to use your multi gym if i were you,

Free weights are great for serious bodybuilding,but that is if you know how to

perform the exercises with the correct technique, otherwise you could do some serious damage to yourself.

Age also plays a big part too with free weights unless youv'e been doing it for years ,starting at 54 could cause

you problems with your joints, like elbows, shoulders, back etc...

Start using your multi gym with relatively easy weight to start and do high number of reps(15-20) with 4 or 5 sets

per exercise.

Train 3-4 times a week, eat quality low fat food and reduce your current intake, this will bring your weight down

If you need to eat between meals due to hunger pains then eat fruit & veg especially bananas.

Your diet is just as important as your workouts.

Your muscles will still grow and your fat will burn away increasing your stamina.

Hmmmm, l have Psoriatic Arthritis and your/my body tells you all. BUT, every piece of apparatus tells one to have your doc check out your ticker. Thats it, ticker OK then go for it.

[robblok]

To be honest free weights are always the way to go even if older. However it can strain the body. That was why i said only do the first 3 months for starting strenght (build a base strenght and body). Then go for a split.

A powerrack with barbell will set you back around 30k. Just remember it holds its value well. But only buy something like that if your serious about training. Its not good when it is gathering dust.

Later after 3 months you can always do split and higher reps (could be better for an older person)/

[tropo]

To be honest free weights are always the way to go even if older.

I disagree that free weights are better when a person is older, assuming we're talking about a person over 50 with no weight training experience. I'm over 50 too, but I've been using free weights for over 30 years and my body is used to them, but I use a lot of machines too.

Good machines are a better way to go when the joints start getting rusty, but it's very important that the machines are well designed. In Thailand this could be very difficult unless you have access to a gym with imported machines produced by world renowned equipment manufacturers. An enormous amount of research goes into producing good equipment and it is never cheap.

Free weights are always a better option than badly designed machines. Most of the gyms in Pattaya have machines which are absolute rubbish and will more likely cause injuries than benefit. Of course a rank beginner would not know the difference, so it's important they get some guidance by experienced people.

Edited June 30, 2012 by tropo

[robblok]

To be honest free weights are always the way to go even if older.

I disagree that free weights are better when a person is older, assuming we're talking about a person over 50 with no weight training experience. I'm over 50 too, but I've been using free weights for over 30 years and my body is used to them, but I use a lot of machines too.

Good machines are a better way to go when the joints start getting rusty, but it's very important that the machines are well designed. In Thailand this could be very difficult unless you have access to a gym with imported machines produced by world renowned equipment manufacturers. An enormous amount of research goes into producing good equipment and it is never cheap.

Free weights are always a better option than badly designed machines. Most of the gyms in Pattaya have machines which are absolute rubbish and will more likely cause injuries than benefit. Of course a rank beginner would not know the difference, so it's important they get some guidance by experienced people.

Basically your saying the same only you make the exception for good machines and by your own admittance they are not available (often).

But yea you are right i should have phrased it better. Free weights are good after proper guidance.

[transam]

To be honest free weights are always the way to go even if older.

I disagree that free weights are better when a person is older, assuming we're talking about a person over 50 with no weight training experience. I'm over 50 too, but I've been using free weights for over 30 years and my body is used to them, but I use a lot of machines too.

Good machines are a better way to go when the joints start getting rusty, but it's very important that the machines are well designed. In Thailand this could be very difficult unless you have access to a gym with imported machines produced by world renowned equipment manufacturers. An enormous amount of research goes into producing good equipment and it is never cheap.

Free weights are always a better option than badly designed machines. Most of the gyms in Pattaya have machines which are absolute rubbish and will more likely cause injuries than benefit. Of course a rank beginner would not know the difference, so it's important they get some guidance by experienced people.

Your right, l am waaaaaaaaaaaaaaaay past 50 and the machine is the way to go for me. I cannot work on legs anymore so seated exercise is perfect. The Uni l go even has hydraulic machines now, very good.

[tropo]

Basically your saying the same only you make the exception for good machines and by your own admittance they are not available (often).

But yea you are right i should have phrased it better. Free weights are good after proper guidance.

Yeah, I suppose by default, in Thailand your statement stands true. I went to a gym last week and every single machine except one were so badly designed that I couldn't use them. You wouldn't want them in your home gym if they were free.

[transam]

Basically your saying the same only you make the exception for good machines and by your own admittance they are not available (often).

But yea you are right i should have phrased it better. Free weights are good after proper guidance.

Yeah, I suppose by default, in Thailand your statement stands true. I went to a gym last week and every single machine except one were so badly designed that I couldn't use them. You wouldn't want them in your home gym if they were free.

Perhaps you are spoiled, bit like a quick hotrod, work at it and master it. Theres always a way, UNLESS you want to be like Arnie at his best.

[tropo]

Basically your saying the same only you make the exception for good machines and by your own admittance they are not available (often).

But yea you are right i should have phrased it better. Free weights are good after proper guidance.

Yeah, I suppose by default, in Thailand your statement stands true. I went to a gym last week and every single machine except one were so badly designed that I couldn't use them. You wouldn't want them in your home gym if they were free.

Perhaps you are spoiled, bit like a quick hotrod, work at it and master it. Theres always a way, UNLESS you want to be like Arnie at his best.

You're talking to the wrong guy dude. I can train anywhere with anything and often have in SE Asia. I'm old school and can train with a rusty old barbell if that is all that is available. I'll show you things you can do with a barbell that you've never seen before. I've trained in hole in the wall gyms all around the Philippines - and trust me, they are rough.

Obviously if I have access to better facilities, that's where I'll go.

[transam]

Basically your saying the same only you make the exception for good machines and by your own admittance they are not available (often).

But yea you are right i should have phrased it better. Free weights are good after proper guidance.

Yeah, I suppose by default, in Thailand your statement stands true. I went to a gym last week and every single machine except one were so badly designed that I couldn't use them. You wouldn't want them in your home gym if they were free.

Perhaps you are spoiled, bit like a quick hotrod, work at it and master it. Theres always a way, UNLESS you want to be like Arnie at his best.

You're talking to the wrong guy dude. I can train anywhere with anything and often have in SE Asia. I'm old school and can train with a rusty old barbell if that is all that is available. I'll show you things you can do with a barbell that you've never seen before. I've trained in hole in the wall gyms all around the Philippines - and trust me, they are rough.

Obviously if I have access to better facilities, that's where I'll go.

You stated you could not use badly designed machines , hence my post, now you say you can use anything. Make up your mind. A guy here has asked for advice.

About 40 years back l sold a car to a guy, on delivering it, he was in the garden working out, great physique and all he had was a pulley hanging from a tree with a bag of rocks one end and what ever he needed the other, just add rocks as he improved, hmmm, l will always that ingenuity.

[tropo]

You stated you could not use badly designed machines , hence my post, now you say you can use anything. Make up your mind. A guy here has asked for advice.

About 40 years back l sold a car to a guy, on delivering it, he was in the garden working out, great physique and all he had was a pulley hanging from a tree with a bag of rocks one end and what ever he needed the other, just add rocks as he improved, hmmm, l will always that ingenuity.

Make up my mind? Why don't you concentrate instead of making such remarks and suggesting I'm not giving advice.

If there is no decent equipment to train on I revert to the barbells and DB's. That's pretty much what is available in small garage type gyms all over SE Asia. If there are machines available I test them out. If no good I revert to barbells.

Got it now? I will never use badly designed machines because they will do more harm that good.

How do you know the guy built his physique with rocks and a pulley just because you saw him doing it? He may have developed his physique years before in a real gym.

Edited July 1, 2012 by tropo

[Johnniey]

A word of warning - body building can be addictive,

Training to excess can mimic the same effects that drugs can.

I'm a recovering addict, alcoholic and nearly got addicted to the gym. It was really just that I hadn't learned to handle life. Now, years later, I go to the gym to keep fit but never touch the weights.

Here's an article for bodybuilding for men over 50.

http://ezinearticles.com/?Bodybuilders-Over-50---Safe-and-Effective-Bodybuilding-Tips-For-Older-Men-Aged-Between-50-to-60&id=2374684

[transam]

You stated you could not use badly designed machines , hence my post, now you say you can use anything. Make up your mind. A guy here has asked for advice.

About 40 years back l sold a car to a guy, on delivering it, he was in the garden working out, great physique and all he had was a pulley hanging from a tree with a bag of rocks one end and what ever he needed the other, just add rocks as he improved, hmmm, l will always that ingenuity.

Make up my mind? Why don't you concentrate instead of making such remarks and suggesting I'm not giving advice.

If there is no decent equipment to train on I revert to the barbells and DB's. That's pretty much what is available in small garage type gyms all over SE Asia. If there are machines available I test them out. If no good I revert to barbells.

Got it now? I will never use badly designed machines because they will do more harm that good.

How do you know the guy built his physique with rocks and a pulley just because you saw him doing it? He may have developed his physique years before in a real gym.

Because l talked to him and he showed me his routine. Come on now.

[robblok]

A word of warning - body building can be addictive,

Training to excess can mimic the same effects that drugs can.

I'm a recovering addict, alcoholic and nearly got addicted to the gym. It was really just that I hadn't learned to handle life. Now, years later, I go to the gym to keep fit but never touch the weights.

Here's an article for bodybuilding for men over 50.

http://ezinearticles...o-60&id=2374684

Its not a bad addiction to have actually. But some people are easily addicted others are stronger. Just a fact of life. Its said its genetic.

[transam]

A word of warning - body building can be addictive,

Training to excess can mimic the same effects that drugs can.

I'm a recovering addict, alcoholic and nearly got addicted to the gym. It was really just that I hadn't learned to handle life. Now, years later, I go to the gym to keep fit but never touch the weights.

Here's an article for bodybuilding for men over 50.

http://ezinearticles...o-60&id=2374684

Its not a bad addiction to have actually. But some people are easily addicted others are stronger. Just a fact of life. Its said its genetic.

Your right, especially if you see something happening to your physique. I am well past the 60 mile stone and after a 30 odd year forced break am enjoying myself.

[tropo]

A word of warning - body building can be addictive,

Training to excess can mimic the same effects that drugs can.

I'm a recovering addict, alcoholic and nearly got addicted to the gym. It was really just that I hadn't learned to handle life. Now, years later, I go to the gym to keep fit but never touch the weights.

Here's an article for bodybuilding for men over 50.

http://ezinearticles...o-60&id=2374684

The only reason why anyone may consider it addictive is because some guys may become obsessed with their physiques - but it's nothing like an addiction. The obsession normally comes about due to insecurity about one's physique.

I still have to push myself hard to go to the gym even I've been at it for 36 years. It's too easy to quit. Last year I stayed away from the gym for a total of 7 months. Back in 2006 I nearly had a year off. It takes a lot of willpower to stay with it.

Weight training is one of the best activities one can do to keep the body functioning optimally - especially later in life.

[transam]

A word of warning - body building can be addictive,

Training to excess can mimic the same effects that drugs can.

I'm a recovering addict, alcoholic and nearly got addicted to the gym. It was really just that I hadn't learned to handle life. Now, years later, I go to the gym to keep fit but never touch the weights.

Here's an article for bodybuilding for men over 50.

http://ezinearticles...o-60&id=2374684

The only reason why anyone may consider it addictive is because some guys may become obsessed with their physiques - but it's nothing like an addiction. The obsession normally comes about due to insecurity about one's physique.

I still have to push myself hard to go to the gym even I've been at it for 36 years. It's too easy to quit. Last year I stayed away from the gym for a total of 7 months. Back in 2006 I nearly had a year off. It takes a lot of willpower to stay with it.

Weight training is one of the best activities one can do to keep the body functioning optimally - especially later in life.

Then we must differ on the subject in some respects. .

Back in the 60's l saw the film Hercules with Steve Reeves as the guy. He made a big impression on this then 9 stone lad.

Edited July 1, 2012 by transam

[robblok]

A word of warning - body building can be addictive,

Training to excess can mimic the same effects that drugs can.

I'm a recovering addict, alcoholic and nearly got addicted to the gym. It was really just that I hadn't learned to handle life. Now, years later, I go to the gym to keep fit but never touch the weights.

Here's an article for bodybuilding for men over 50.

http://ezinearticles...o-60&id=2374684

The only reason why anyone may consider it addictive is because some guys may become obsessed with their physiques - but it's nothing like an addiction. The obsession normally comes about due to insecurity about one's physique.

I still have to push myself hard to go to the gym even I've been at it for 36 years. It's too easy to quit. Last year I stayed away from the gym for a total of 7 months. Back in 2006 I nearly had a year off. It takes a lot of willpower to stay with it.

Weight training is one of the best activities one can do to keep the body functioning optimally - especially later in life.

I have to agree its real easy to quit, i have had off times sometimes for years. I seen the same happen to friends who like training. We all have off times just a few of us can go on all the time doing it all right.