Ive been reading through past threads and found some pretty blunt statements regarding dieting being as effective as AAS when starting to bulk up. Also saw many comments about NOT wasting time with AAS when you can get there by diet...then go AAS. Of course Id rather go diet than AAS so Ill ask for some basic advice.
Here's the stats,
45 years old, 6'4", 42" chest, 6'5" arm span - 196 pounds. Biceps 13.5" arm straight out, 15" flexed. 25" quad, 17" calves.
Currently working off some of the excess fat gained while off injured and the resulting surgery. Still recovering somewhat from rotator surgery 3.5 months ago. Abs are popping through but still need to get just under 190 to be good and lean. At that weight I go between 9-11% body fat per calipers depending on which workout im in and how long ive been doing it. I.E. cardio only 8% body fat I'm 183. Swimming im up around 190 but still at 9-10%.
Looking to bulk up the upper body and want direction in diet and lift routine. I like cardio so Ive been a little weary of bulking the lower half and pounding away the knees. Im happy with the quads and calves but could improve them. With that said here's the questions:
1) Looking to add size to upper body. With the long limbs what lifts would be best for muscle building BUT not over-stress the joints? I.E. Cable rows, dumbell flys, machines etc. I never felt good doing bench press and ALWAYS felt my elbows could almost touch the floor before I got the bar on my chest to go up again. I know that could'nt have been good on the shoulder over the years. Ive watched youtube stuff for tall people so I know theres a difference in what I should do.
2) I tend to eat light since I HATE gaining fat like I just did. Trying to come to grips with eating more to gain more. Friend of mine who used AAS for years would always comment how I dont eat enough. Anything I can throw in with the current foods to up it some and not blow out a gut or spare tire?
3) For the quads and calves, what kind of bulk options are there. Regular squats have always stressed the knees and ankles for me.
Lastly, if you had a tall thin frame and wanted to bulk it quickly what would you do? (not AAS yet)
Here's the stats,
45 years old, 6'4", 42" chest, 6'5" arm span - 196 pounds. Biceps 13.5" arm straight out, 15" flexed. 25" quad, 17" calves.
Currently working off some of the excess fat gained while off injured and the resulting surgery. Still recovering somewhat from rotator surgery 3.5 months ago. Abs are popping through but still need to get just under 190 to be good and lean. At that weight I go between 9-11% body fat per calipers depending on which workout im in and how long ive been doing it. I.E. cardio only 8% body fat I'm 183. Swimming im up around 190 but still at 9-10%.
Looking to bulk up the upper body and want direction in diet and lift routine. I like cardio so Ive been a little weary of bulking the lower half and pounding away the knees. Im happy with the quads and calves but could improve them. With that said here's the questions:
1) Looking to add size to upper body. With the long limbs what lifts would be best for muscle building BUT not over-stress the joints? I.E. Cable rows, dumbell flys, machines etc. I never felt good doing bench press and ALWAYS felt my elbows could almost touch the floor before I got the bar on my chest to go up again. I know that could'nt have been good on the shoulder over the years. Ive watched youtube stuff for tall people so I know theres a difference in what I should do.
2) I tend to eat light since I HATE gaining fat like I just did. Trying to come to grips with eating more to gain more. Friend of mine who used AAS for years would always comment how I dont eat enough. Anything I can throw in with the current foods to up it some and not blow out a gut or spare tire?
3) For the quads and calves, what kind of bulk options are there. Regular squats have always stressed the knees and ankles for me.
Lastly, if you had a tall thin frame and wanted to bulk it quickly what would you do? (not AAS yet)