I took a look in the mirror the other day, and I hate what I see. I've slowly let myself go over the last decade due to a stressful job and too much drinking. I'm looking to get back in shape, but my goals have dramatically changed since the last time I really hit the gym.
About myself, I'm currently 39 years old. I'm 5'9" 185lbs. I'm by no means sloppy, but the last 10 years have not been kind to my mid-section and chest. At one point in my late 20's I was 5'9" 165lbs at about 10% body fat with visible abbs. These days, I'm rocking a dad bod.
I would like to get back into shape, but I'm not looking to gain a bunch of muscle. I would like to gain maybe a little, but I'm more interested at simply having a flat stomach again and not losing any muscle that I have in the process. While I look like **** these days, I was actually pretty surprised at how strong I still was for not really lifting all these years. After warming up, I had a guy spot me at 225 on the bench last night and easily put it up a couple times despite being really out of shape. I'm super sore today though
Anyways, I used to work out 4 days a week. 2 days on push muscles, 2 days on pull muscles with a few sets of squats thrown in about once a week. I never used supplements other than whey protein. This worked for me in my 20's, but the game has changed for me due to my age. I'm looking for some advice on the best way to lean up for a guy my age in regards to both work out plan and supplements. I can't do caffeine or stimulants, but I am interested in over the counter testosterone and hormone control supplements.
I'm not asking for a full workout plan or anything. I just would like some quick advice on the type of workouts that seem to work for your typical 40 year old guy that has let himself go a bit that wants to lean up. That and some recommendations on a few decent non-stimulant supplements to stack. I suspect a lot of my belly is due to drinking and stress. I haven't had a drink since the 1st and plan on making it a social thing again instead of a few nights a week while watching TV like I got in the habit of doing for so many years.
Any advice would be appreciated.
About myself, I'm currently 39 years old. I'm 5'9" 185lbs. I'm by no means sloppy, but the last 10 years have not been kind to my mid-section and chest. At one point in my late 20's I was 5'9" 165lbs at about 10% body fat with visible abbs. These days, I'm rocking a dad bod.
I would like to get back into shape, but I'm not looking to gain a bunch of muscle. I would like to gain maybe a little, but I'm more interested at simply having a flat stomach again and not losing any muscle that I have in the process. While I look like **** these days, I was actually pretty surprised at how strong I still was for not really lifting all these years. After warming up, I had a guy spot me at 225 on the bench last night and easily put it up a couple times despite being really out of shape. I'm super sore today though
Anyways, I used to work out 4 days a week. 2 days on push muscles, 2 days on pull muscles with a few sets of squats thrown in about once a week. I never used supplements other than whey protein. This worked for me in my 20's, but the game has changed for me due to my age. I'm looking for some advice on the best way to lean up for a guy my age in regards to both work out plan and supplements. I can't do caffeine or stimulants, but I am interested in over the counter testosterone and hormone control supplements.
I'm not asking for a full workout plan or anything. I just would like some quick advice on the type of workouts that seem to work for your typical 40 year old guy that has let himself go a bit that wants to lean up. That and some recommendations on a few decent non-stimulant supplements to stack. I suspect a lot of my belly is due to drinking and stress. I haven't had a drink since the 1st and plan on making it a social thing again instead of a few nights a week while watching TV like I got in the habit of doing for so many years.
Any advice would be appreciated.