Question For The Older Guys Here. Man Boobs, Gravity, Middle Age Spread Etc.

[No Crust Racing]

Morning guys, random question for you all, and more so for the older guys here.

I've been thinking about when is the "right time" to start focusing more on cardio and reps to avoid the sagging of old age. I'm only 30 now but comments from the missus about me possibly having "man boobs" when I'm older because I have pecs now got me thinking. At what point do you need to switch up the work being done to keep everything in shape? Is it just a case of maintaining what you are doing and man boobs come about because you fall off the wagon for one reason or another? I have no issues with motivation now, but who knows in 10 years.

At the moment chest work is usually sets of 3 with reps of 8, have you older guys found that you need to start adding sets or more reps later in life to keep everything where it should be in terms of tone/lift.

Or is the key just more cardio and better diet? I was covering 100 or so k's a month on foot prior to breaking my leg (70/30 split running/walking) and will get back to that point when the leg allows. Is that enough in the long run or do people switch to cycling etc? I guess it would vary depending on metabolism, diet etc.

At the moment, on a cheapo set of digital scales I'm about 12% bf, weigh 84-85kg and I'm 6ft tall so average build for the height I'd say. BF has edged up a notch since breaking my leg, which is not unusual, it normally ohovers around 10-11 on the same scales, I am not trying to get leaner or anything, just trying to maintain a healthy physique and look like I do some exercise.

I wouldn't say I'm fat or anything but I can easily see how in another 10years with gravity winning, my chest could sag and become man boobs if the right effort was not put in.

[NickR33]

I'm only 30 now but comments from the missus about me possibly having "man boobs" when I'm older because I have pecs now got me thinking.

Please tell me your trolling?

I don't even know where to start...

man boobs are caused by fat... don't get fat and you'll be fine

'chest work' '3 sets of 8' 'BF measured on digital scales'... have you read nothing in this section!?

[No Crust Racing]

Sorry Nick, not trolling but obviously an offensive or retarded question.

If it's as simple as fat control, I can do that easily enough.

When I say Chest work, I mean 3 sets of 8 reps for each chest exercise I do. Primarily the routine is based on that one that was listed in the main gym thread, bench, dead lifts, military press (when leg not broken) etc. It seems to work well enough for me in terms of strength/size gains so I've been happy with it. If that's wrong then fair enough, we're all learning.

Those scales are all I have as a point of reference, remember I exercise at home. I don't take the numbers as gospel but I do take note if they change.

And as you are not an older guy, I'm not sure how much of a say you get anyway

I'm interested to know what changes take place as you get older, does it become that much harder to keep the fat off? Does the skin just naturally sag and make it harder to maintain some tone etc.

I imagine I'll always be doing "something" as I enjoy exercising.

Edited December 6, 2012 by ActionDan

[TTT]

are you crazy? - 3 x 8 "is" cardio...

[No Crust Racing]

Oh is that what you meant? Sorry. Well yes I get a bit sweaty and I'm sure I burn up some calories but I only exercise 3 times a week for about 50-60mins so I'm by no means intense.

And sure, that's fine for now, but as I get older and the metabolism naturally drops a gear or two, I'm just keen to know if anyone else has faced issues with staying in shape.

It seems that just maintaining cardio and healthy eating should be enough.

Surely age has some effect on how well the body responds to exercise though?

[TTT]

you won't gain muscle at the same rate.

you will find it harder to burn fat

you will more likely get injured

Don't try to "bulk" and you'll be fine.

keep training and eat well.

As you get older, your diet and habbits change - restaurants, wine, weekends spent doing shit that would have been seen as boring in your younger years.

Eat well and stay active.

[GTR-N1]

Observation:- Athletes that do middle to long distance are wiry or slim. Athletes who require explosive power are bulky with extra muscle mass.

The above also involves different forms of dietetics - that's true.

1) Eat foods containing essential fatty acids rather than saturated fats

2) Avoid meats that have a possibility of hormone enrichment > rapid weight gain before market

3) Cardio of a middle distance - but also using upper body strength would help answer your Q

4) Eating pumpkin seeds (for aging men over 35) helps to maintain testosterone levels and avoids i) a splitting off into oestradiol (a female hormone) and ii) a splitting off into dihydroxytestosterone (which causes benign prostatic hypertrophy - or even some forms of prostate cancer). A herb called Saw Palmetto does the same - but I wouldn't start that until after 40.

5) Alcohol slows down BMR (basal metabolic rate)

I'm missing out on more, which other guys here will fill you in on, but Nick, TTT and I have started you off I guess.

[No Crust Racing]

I'm not trying to bulk, I started out the year at around 79-80kg with a goal of getting to around 84-85ish, I'm there now so won't be getting much bigger, though I imagine I would put a couple extra kg on when I can work my legs again.

Training and eating well are two things I can do I've always been a big "food" person and that will never change, I love eating.

Thanks Terry, some great info in there.

Edited December 7, 2012 by ActionDan

[Birds]

are you cray cray? - 3 x 8 "is" totes cardio...

fypfortheyoungergeneration

[NickR33]

Sorry Nick, not trolling but obviously an offensive or retarded question.

If it's as simple as fat control, I can do that easily enough.

When I say Chest work, I mean 3 sets of 8 reps for each chest exercise I do. Primarily the routine is based on that one that was listed in the main gym thread, bench, dead lifts, military press (when leg not broken) etc. It seems to work well enough for me in terms of strength/size gains so I've been happy with it. If that's wrong then fair enough, we're all learning.

Those scales are all I have as a point of reference, remember I exercise at home. I don't take the numbers as gospel but I do take note if they change.

And as you are not an older guy, I'm not sure how much of a say you get anyway

I'm interested to know what changes take place as you get older, does it become that much harder to keep the fat off? Does the skin just naturally sag and make it harder to maintain some tone etc.

I imagine I'll always be doing "something" as I enjoy exercising.

sorry, just that man boobs comment set me off lol

look of course your skin sags and gravity has an effect but your talking about your 50's and 60's... really not something you should be worrying about... tell your Mrs she should be more worried about her ass

my reaction to 'chest work' is simple... train movements not muscles... concentrate on pushing or pressing and the chest will take care of itself... you should be mixing up your sets and reps too... don't just blindly go into the gym and do 3 sets of 8 every time... sometimes you should do more sets of lower reps... sometimes less sets of higher reps etc

otherwise Terry makes some good point about hormones... keep your testosterone up with good diet and resistance training and bitch tits will stay away... no titty flab = no sagging

muscle does not turn to fat and vice versa

[No Crust Racing]

It's cool man, I hear the roids make you angry.

Haha, she's quite concious of her ass, and even more so with 4mths of preggo on board. I don't have too many concerns about her as she's self motivated and knows what I think about fat people who are fat through sheer laziness and bad choices. My last ex found out how serious I was about that when she became an ex and the current knows that.

Sounds harsh I know, but I have my standards

Edited December 7, 2012 by ActionDan

[GTR-N1]

I'm only 30 now but comments from the missus about me possibly having "man boobs" when I'm older

Oh NOW I get it!!!!!!!!!!!!!!!!!!!!!!!!

She only throws that in before you can comment about her ass!!!!!!!!!!!!!!!!!

ROFL

[No Crust Racing]

Haha, I think she does it because she prefers a fairly lean look and I'm not lean enough. She prefers me around 80kg I'd say, I prefer to be closer to 90, I've met in the middle.

When we met I was around 92 but injuries put me right back to under 80.

Thankfully, I've never had need to comment about her ass, she takes good care of it

[TTT]

[No Crust Racing]

Hah, good stuff.

[NickR33]

It's cool man, I hear the roids make you angry.

Haha, she's quite concious of her ass, and even more so with 4mths of preggo on board. I don't have too many concerns about her as she's self motivated and knows what I think about fat people who are fat through sheer laziness and bad choices. My last ex found out how serious I was about that when she became an ex and the current knows that.

Sounds harsh I know, but I have my standards

congrats on the little one mate!

[ACTIVE-LSD]

they say weight control/loss is made in the kitchen not gym. so have a clean diet and eat at your body maintenance level and you will be fine. at 12% bf you should be very lean.

http://www.freedieting.com/tools/calorie_calculator.htm

[No Crust Racing]

As part of my broken leg I've had to change my diet anyway so I'll likely just continue that to a degree as its allowed me to find some other healthier alternatives.