"Wolverine"" at 45

[WestyCarl]

OK, I'm 45 in Sept, starting the big downhill slope to dribbling in a chair at 90. I am going to fight it as much as possible so want to start "as ripped as possible" (crap phrase but can't think of anything better)

To be fair, I'm OK at the moment; I'm approx. 75Kg, average 5hrs cardio per week (running, cycling) and 3-4 30min gym sessions (strength)

Anyone got any top tips / suggestions / exercises to do between now and Sept to get as close to the "Wolverine" look as possible.

[R8Steve]

One word - diet

[kentlad]

Two Words - Avoid Alcohol

[LordGrover]

Heavy compounds.

[R8Steve]

What height and approx bodyfat are you currently?

To answer your question properly though, if you want to look like wolverine...train like wolverine

http://www.bodybuilding.com/fun/mutant-strength-hu...

[WestyCarl]

R8Steve said:

What height and approx bodyfat are you currently?

To answer your question properly though, if you want to look like wolverine...train like wolverine

http://www.bodybuilding.com/fun/mutant-strength-hu...

6ft 2 and approx 11.5 stone. I would estimate approx. 12-15%bf.

The training seems remarkably simple, just less reps and 4 exercises

[R8Steve]

WestyCarl said:

R8Steve said:

What height and approx bodyfat are you currently?

To answer your question properly though, if you want to look like wolverine...train like wolverine

http://www.bodybuilding.com/fun/mutant-strength-hu...

6ft 2 and approx 11.5 stone. I would estimate approx. 12-15%bf.

The training seems remarkably simple, just less reps and 4 exercises

Yep, it really is that simple, it doesn't need to be complicated. Just keep going up in weight with your compound exercises and keep your diet in check.

If you really are at 12-15% bodyfat (it's common to underestimate here) then that's a great start! You will probably be aiming for about 9/10% to for the look you want and will probably want to put about a stone on as well. For comparison, you're about the same height as Hugh Jackman but he's got more than a stone and a half on you.

[Deadlift]

All you have to do is eat clen and tren hard.

[R8Steve]

Deadlift said:

All you have to do is eat clen and tren hard.

Very good

[smiffy180]

LordGrover said:

Heavy compounds.

Which kind?

[J4CKO]

kentlad said:

Two Words - Avoid Alcohol

Would agree, sadly, I have stopped drinking as part of my regime and am seeing my BF come down slowly. I think you can have the odd glass of wine but any proper drinking of quantity needs to go.

[WestyCarl]

J4CKO said:

kentlad said:

Two Words - Avoid Alcohol

Would agree, sadly, I have stopped drinking as part of my regime and am seeing my BF come down slowly. I think you can have the odd glass of wine but any proper drinking of quantity needs to go.

Not a problem for me, I don't drink anyway.

Looks likes it's heavy at the gym today.

[LordGrover]

smiffy180 said:

Which kind?

I say chap, how's training going since op?

[944fan]

OP- have a look here http://www.pistonheads.com/gassing/topic.asp?h=0&a...

Its quite similar to the Wolverine plan in the link above. Its a simple plan that a lot of people have got on well with.

Diet- no booze, no sugar. Lots of chicken + veg :-)

[smiffy180]

LordGrover said:

I say chap, how's training going since op?

Very very well
doing a very quick peak program to get me back up to standard
The rest is secret, hopefully a vid to follow in a few weeks

[J4CKO]

Do you lot have sugar in Porridge ?

I have a tiny bit otherwise its bloody grim.

Weight coming off though, BF down from 31.5 to 29.2 now (on my BF scales so could be adrift by a bit), and down ten pounds, not going to say leaner, but definitely less fat.

[CaptainSensib1e]

R8Steve said:

Yep, it really is that simple, it doesn't need to be complicated. Just keep going up in weight with your compound exercises and keep your diet in check.

If you really are at 12-15% bodyfat (it's common to underestimate here) then that's a great start! You will probably be aiming for about 9/10% to for the look you want and will probably want to put about a stone on as well. For comparison, you're about the same height as Hugh Jackman but he's got more than a stone and a half on you.

Exactly, after taking into account the extra bodyfat, you'll need to put on about 2 stone of muscle. Do-able, but you'll have to be very committed.

[oceanview]

J4CKO said:

Do you lot have sugar in Porridge ?

I have a tiny bit otherwise its bloody grim.

Weight coming off though, BF down from 31.5 to 29.2 now (on my BF scales so could be adrift by a bit), and down ten pounds, not going to say leaner, but definitely less fat.

I tend to have some fruit with mine ( black grapes/banana/strawberries/ blueberries). That's my sugar- plus I am getting some vit c and antioxidants. I quite often sprinkle cinnamon on as well. I like the taste and its supposed to be good for controlling blood sugar. I also sprinkle on chia seed- I know it all sounds a bit weird!!

[J4CKO]

oceanview said:

J4CKO said:

Do you lot have sugar in Porridge ?

I have a tiny bit otherwise its bloody grim.

Weight coming off though, BF down from 31.5 to 29.2 now (on my BF scales so could be adrift by a bit), and down ten pounds, not going to say leaner, but definitely less fat.

I tend to have some fruit with mine ( black grapes/banana/strawberries/ blueberries). That's my sugar- plus I am getting some vit c and antioxidants. I quite often sprinkle cinnamon on as well. I like the taste and its supposed to be good for controlling blood sugar. I also sprinkle on chia seed- I know it all sounds a bit weird!!

Cinnamon Porridge, that does sound good, will give it a try.

Just had my Friday night treat, a few Skittles, still under 1700 cal for the day by my reckoning.

300 cals for Porridge

3 Eggs, 1 round of toast with bit of butter on for lunch, about 400

Chicken Tagine + CousCous, 365 per half pack for that 200 for the chicken and a pepper 40, bit of oil, 650

1350, plus milk for a few brews, so 1400 ish

plus the Skittles, 200 calories or so.

Not been hungry but not done much either.

[sealtt]

Fastest way to start making a difference is to gain muscle.

Get the solid compound lifts routine sorted. Also make sure you are using a protein powder supplement, I'd also say go for creatine and a pre workout supplement. Pre-workout really helps make workouts more intense.