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Preventing Muscle Loss as We Age

nytimes.com

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Re: Preventing Muscle Loss as We Age

#81

Post by stochastic_monk »

madeuptempacct wrote: post #68
stochastic_monk wrote: post #49

Earlier quoted context omitted.

I don’t do paleo or low carb or any fancy diet besides eating plenty of protein and calories. The key for me is regular, heavy strength training. I exercise 3-6 days a week, all compound lifts, at high weight/moderate (3-7) reps. More than just managing my physique, I find it immensely helpful for my mental health and general well-being. I’m not the biggest or most shredded guy in the gym, but the focus on strength k…

I can't handle more than 3 days a week at the gym. I do my main lifts only once a week or I don't recover, but I am still getting stronger on my program. I have been lifting for more than a decade though. I do cardio and lift on the same day, I also can't run every day or I don't feel great. On off days, I just walk and do minor accessory stuff. Can't imagine lifting like this every day.

I think I personally handle high volume well genetically, but I also haven’t been lifting as long and am probably moving a lot less weight than you are.

(For context, my squat max is 335, and my deadlift max is 405. Not bad, but nothing near competitive.)

Re: Preventing Muscle Loss as We Age

#82

Post by madeuptempacct »

Itaxpica wrote: post #76
madeuptempacct wrote: post #68

Earlier quoted context omitted.

I can't handle more than 3 days a week at the gym. I do my main lifts only once a week or I don't recover, but I am still getting stronger on my program. I have been lifting for more than a decade though. I do cardio and lift on the same day, I also can't run every day or I don't feel great. On off days, I just walk and do minor accessory stuff. Can't imagine lifting like this every day.

How much are you eating? I used to have similar troubles with recovery until I realized that I just wasn’t eating nearly enough to train at the volume I was. For me, adding two cups of Greek yogurt and a protein shake every day (so roughly 500 calories and 50 grams of protein over what I was eating before) made an enormous difference.

I am eating 90 grams of protein @ 190 lbs body-weight with a pretty low fat %.

Re: Preventing Muscle Loss as We Age

#83

Post by dotancohen »

Numberwang wrote: post #26
lysp wrote: post #14

I always like to show this picture as an example. https://i.imgur.com/ZcDedfo.jpg I don't have an original source but it shows a MRI leg scan comparison between a 40yo triathlete, a sedentary 70yo and a 70yo triathlete. The picture tells the story...

The patterns on the 40 and 70 year old triathlete match far too well. I'm calling bullshit. The "70 year old triathlete" scan is just further up the leg of the 40 year old.

You find it surprising that two different humans have the same muscles in the same locations? Have you ever noticed that chicken wings also have the same meat in the same spot across two different wings?

Re: Preventing Muscle Loss as We Age

#84

Post by imjk »

SnowingXIV wrote: post #21
zaroth wrote: post #8

Ctrl-F Testosterone - was disappoint. For approximately half of the population, supplementing testosterone into old age is a great way to maintain (and build) SMM along with that physical activity which TFA admonishes the lack of.

I was too, basically the article is saying to lift. Which I do agree with but if you're suggesting TRT (testosterone replacement therapy), something that has definitely become popular and is being advertised heavily - I'd caution that it's not for everyone and there have been plenty of lawsuits filed already and problems allegedly associated with it. I guess like everything, check with your doctor which the article d…

Arnold has also admitted to steroid use in the past and has had multiple open heart surgeries.

Re: Preventing Muscle Loss as We Age

#85

Post by Kirth »

stochastic_monk wrote: post #74
rerx wrote: post #54

Earlier quoted context omitted.

At which age did you start to lift?

I’m 29 now. I started lifting at 26, but finally got proficient and rigorous about a year ago. The biggest key was learning to eat more because my body’s metabolism was low because I wasn’t eating enough. I went from a 2000 calorie maintenance to 3000 in about 6 months.

Did you find it hard to increase your calorie intake? This is something I've been struggling with for a while. Especially since I don't deal well with lactose getting in enough calories and protein can be a bit daunting.

What are your "trick foods" that contain a good amount of calories but are good to eat?

Re: Preventing Muscle Loss as We Age

#86

Post by [deleted] »

amorphous wrote: post #77
andy_ppp wrote: post #48

I can't recommend StrongLifts enough. https://stronglifts.com I'm up to squatting 130kg now and feeling great!

The problem with this training is the need to go to a gym or to build one at home. Can't do the latter and loathe going the gym. However, I do enjoy group classes. I tried cross-fit but I found that the competitiveness and exercising against a running clock is not for me (also considering that I'm usually the oldest - 48 though I don't look like it) Then I heard about kettlebell training and that seems to be exactly…

[deleted]

Re: Preventing Muscle Loss as We Age

#87

Post by maxxxxx »

matwood wrote: post #33
lysp wrote: post #14

I always like to show this picture as an example. https://i.imgur.com/ZcDedfo.jpg I don't have an original source but it shows a MRI leg scan comparison between a 40yo triathlete, a sedentary 70yo and a 70yo triathlete. The picture tells the story...

Most people have no idea I'm 41, and instead think I'm in my 30s. Balding and grey hair show I'm not in my 20s ;) My 'secret' is I workout every single day . I might do heavy weight training, sled pushing, surfing, or a spin class. It doesn't matter as long as I do something physically challenging. I also follow an 80/20 rule on eating paleo-ish. Mainly I try to avoid processed foods, but I'll still eat a pizza or go…

If you just do some exercise regularly and eat halfways right you are already way ahead of 90% of the population . It always amazes me to learn that a lot of people do absolutely nothing.

Re: Preventing Muscle Loss as We Age

#88

Post by stochastic_monk »

Kirth wrote: post #85
stochastic_monk wrote: post #74

Earlier quoted context omitted.

I’m 29 now. I started lifting at 26, but finally got proficient and rigorous about a year ago. The biggest key was learning to eat more because my body’s metabolism was low because I wasn’t eating enough. I went from a 2000 calorie maintenance to 3000 in about 6 months.

Did you find it hard to increase your calorie intake? This is something I've been struggling with for a while. Especially since I don't deal well with lactose getting in enough calories and protein can be a bit daunting. What are your "trick foods" that contain a good amount of calories but are good to eat?

It was hard! Here’s where the “eat clean” obsession breaks down for me. Gummy bears and chips balanced with plenty of protein works great for me.

1. Gummy bears. 500 calories a pack. (Usually before or after a workout)

2. Fritos, 1500 calories a bag.

3. Chicken breast and eggs - high protein and good fats from the eggs I can afford on a grad student stipend.

4. Natural peanut butter. This and other nut butters are key.

5. Whole milk.

Past a certain amount of carbs, I feel like they make me bloated, so it’s easier for me to use fats and some junk food to get the rest of calories in.

Re: Preventing Muscle Loss as We Age

#89

Post by st26 »

lemming wrote: post #60

I've been investigating recommended protein intake recently and counting calories to lose some weight, and it's amazing how little protein most people get compared to what is now recommended. Here's examine.com on the recommended amounts: https://examine.com/nutrition/how-much-protein-do-you-need/ . I'm of fairly healthy weight, active and have been losing some weight, so I should be getting 2.2-3.3 g/kg according to…

1.5g/lb (3.3g/kg) is considered by many in the weight training communities to be way overkill, and potentially hard on your kidneys.

Re: Preventing Muscle Loss as We Age

#90

Post by gadders »

Related article from Starting Strength - Barbell Training is Big Medicine [1]:

>> I’ll approach a patient who has come to be treated for chronic pain, fatigue, elevated blood pressure, shortness of breath, or a blood sugar that’s out of control. I find myself confronted by a very overweight, deconditioned 52 year-old, going on 70, with battered joints, atrophic muscles, no physiologic reserve, an inability to get off the gurney without groaning and wheezing, and a grim future. When I work them up, I find no medical emergency, just what I have come to call “diatensionolesity”—type II diabetes, hypertension, a screwed-up blood-lipid profile, and obesity.

And I think to myself: If I could get you under the bar, I could change your life.

[1] https://startingstrength.com/article/barbell_training_is_big...

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