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Dellybelly82
LSU Fan
Canton, oh
Member since Mar 2019
543 posts

Anyone middle aged and have trouble gaining weight?
I'm 37 and struggle to stay above 160 pounds. If I don't work out and keep my calorie intake high, I get down in the 140s and feel like shite.

How I'm going to combat this is start a leg building routine to put some pounds on my sticks.

What do you do to stay at your ideal weight?


DeafJam73
USA Fan
Baton Rouge
Member since Sep 2010
13657 posts
 Online 

re: Anyone middle aged and have trouble gaining weight?
Eat a maintenance amount of calories is how most people maintain with regular exercise.

What does your diet look like? Are getting in enough carbs, good fats and protein? What does your workout regiment look like? Are you training for size or strength.


Dellybelly82
LSU Fan
Canton, oh
Member since Mar 2019
543 posts

re: Anyone middle aged and have trouble gaining weight?
quote:

What does your diet look like?

I don't have any specific diet. I usually eat 2 good meals a day and lots of dairy. I try to eat at least 2500-3000 calories but it's hard for me to eat big portions.
quote:

What does your workout regiment look like?

4 day workout: chest, arms and legs (legs twice a week).
quote:

Are you training for size or strength.

Both, I do reps of 4 -12


Dellybelly82
LSU Fan
Canton, oh
Member since Mar 2019
543 posts

re: Anyone middle aged and have trouble gaining weight?
I workout at home. I have a bench press straight bar and dumbells.


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DeafJam73
USA Fan
Baton Rouge
Member since Sep 2010
13657 posts
 Online 

re: Anyone middle aged and have trouble gaining weight?
You should start tracking your calories on My Fitness Pal (free phone app). Obviously you need to be in a caloric surplus. Eat more protein, eat good, wholesome carbs on lifting days and eat more fats from and less carbs from heathly high fat sources on none lifting days.

As for lifting, you should keep things in the ten rep range with heavier weight. I would make every lifting day an upper and lower body day. (Bench and deads on one day, shoulder press and squats on the other with neccessary supportive lifts.)

There are better educated guys on here that can give you specific diet and training programs, but that’s basically the gist of it.


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