im a 40 year old male who has not lifted etc...for around 3 years.but, im starting back,much to my embarassment.yes,im out of shape and i got fat! im small boned with a 36 inch waist. before all of this i was your typical steroid taking lifter.now im flabby,tired,and out of shape!!! can anyone PLEASE help me with a diet that WILL shed the flab.can any one help me? i would really appreciate it..thanks

Hey Mike,

Congratulations on making your way back. What you need to do is give a height/weight and current diet or what yo've done for the past week.

You'll need to start off with the basic supplements and get yourself prepared for some cardio. We all hate cardio...well, most of us, but adding it in a little cardio will go a long way, especially since you're 40. I'll post all that once you let us know.

Hey Mike! Welcome back to the iron game. I agree with Frank, we need your current diet and training posted. Your age will play a role, but believe it or not, you are at your physical PRIME as far as muscle density, foundation and growth! Why do you think that the older bodybuilders are beating the **** outta all the younger kids in the sport?? Heck, Shawn Ray and Flex Wheeler looked better in their later years than when they turned pro!

At the tender age of 40, you will be amazed with what a little hard work, correct nutrition and proper training will do for you in such little time!

thanks for the response thus far...im 5'8'' about 220lbs small boned,short muscle attachments,etc... for years i was the thin guy unable to gain until i hit 35 or so,quit working out,etc...now im awful.to be honest i have not yet started a diet ,workout plan yet.i am trying to get a good diet and workout plan from some of the guys here.not trying to be lazy but alot of guys here have outstanding advice.any help would be GREAT!!!!

Mike,

You'll be fine. As you know, you'll move and make changes fast. First and foremost is the importance of gaining whole food diet routine and starting the workouts regular. At this point, don't start any supplementation other than vitamins.

Meals should be lean meats, vegetables and fruits with meals. For now, no beef.

Here's a basic one to start:

Meal #1 Mon/Thur/Sat
2 whole eggs, 1/2 grapefruit 1/2 cup oats

Tues/Wed/Fri/Sun
4 egg whites, 1 cup bran cereal 1 cup skim milk

Meal #2
1 TBS Natural Peanut Butter, 2 slices whole grain bread

Meal #3
8 oz chicken
1 cup of brown rice (cooked) or

1 can of tuna
1/4 cantaloupe

Meal #4
Jared Subway sandwich or make your own deli sandwich to equal 350 calories, no cheese.

Meal #5
6 oz chicken or turkey or 8 oz fresh fish
2 cups of vegetables
salad, 2 tbs low cal dressing.

This has a little of the "fast foods" you're used to eating. There's not a drastic change, but the idea is to limit your fast foods and junk. If you cold turkey everything, jump into working out hard, you'll hit burnout too quickly.

Let's see what happens in three weeks.

Frank,thank you so much for your advice.How come this diet is not like a "beverly" or contest type diet? shouldn't i follow a lean meat and green veggie only type diet? I thought breads and cereal were bad. What about a protein shake in place of a meal? Thank you for helping me i look forward to your advice.Again, thank you

Frank has given you a basic "starter" diet. Once you get used to eating every 2-3 hours and are able to get all 5-6 meals in, then you are ready for a change. Frank's idea is that you build up some disipline before you get on a specific diet. He is allowing you to build a foundation before you start really eating clean! What a good guy eh?

If you WANT to start with some protein shakes to help you ease into a tighter diet, try replacing meals #2 and #4 with 2 scoops UMP w/ 2 tablspoons heavy whipping cream.

quote:

Frank has given you a basic "starter" diet. Once you get used to eating every 2-3 hours and are able to get all 5-6 meals in, then you are ready for a change. Frank's idea is that you build up some disipline before you get on a specific diet. He is allowing you to build a foundation before you start really eating clean!

EXACTLY!

All too often, the start of a strict diet usually ends with a strict "PUSH AWAY" which can lead right back to gaining more than when you first started off. Ease into dieting and learning to eat has to be gradual and the same with introduction of supplements.

The protein shake will come in three weeks, but get your body used to eating and eating good.

Try this small changes and watch your body start metamophically altering it state.