39 year old who just can't lose body fat % or gain more muscle! Help!

Hey guys, I posted a thread recently but have decided to re-do it so apologies if you've seen some of this before.

I have the classical dilemma: I want to reduce body fat % and keep/gain a bit more muscle.

I am 39, 6ft 1 (186cm) and 85Kg with a BF% of about 18%.

At the moment I go to the gym in the mornings, most days (split routines so sometimes go daily but isolate different muscle groups) and do cardio (tennis) 3-4x week after work.

My typical diet includes:-

Breakfast (pre-gym): Oats with skimmed milk or Weetabix or Wholemeal toast.
Gym is usually 8-9am then protein shake.
Lunch: Low fat cottage cheese, chicken breast, salad or occasionally low-fat high protein sandwich.
Cardio at 5pm for one hour (usually aggressive tennis).
Dinner: Salad with loads of protein, usually 2-3 chicken breasts or 2 tuna steaks, low carbs, lots of green veg.

I drink alcohol, within moderation, but I know that is naughty. I drink loads of water.

My main objective is to be more defined, not massive muscle gains but strip fat down. As now I am nearly 40, I have real trouble shifting the fat around my waist. The problem is if I diet or over-do cardio, I lose muscle mass. In the past, when I have had more definition and a flatter stomach, I tend to look a bit scrawny coz I am less bulky muscle-wise.

I guess my main questions are:-

1. Is it OK to do gym in the morning and tennis after work? It is hard for me to do it the other way around. I know fasting cardio in the mornings is good but it messes around with my gym routine, or can I do both in the morning?

2. Any changes to my diet? Especially as my gym routine is first thing in the morning.

3. Why can't I shift the body fat % lower? It is doing my head in!!!!

4. I have never taken stuff, but should I try Clen, or just clean up my diet/routine more?

5. I have noticed that now I am almost 40, fat-shifting despite tennis/activity levels is becoming more difficult, should I be considering AAS, something mild such as Anavar?

I have posted a photo for you to laugh at.

Cheers!

 

39 year old who just can't lose body fat % or gain more muscle! Help!

Last edited by djhxxx; Today at 09:02 PM.

 

39 year old who just can't lose body fat % or gain more muscle! Help!

oh i wondered why it vanished. thought a mod deleted it for some reason

I think you did have some useful answers within that mosh pit of a thread though haha
honestly doesnt look like your at 18% bf tho mate. im much less and i cant even see any muscle tone yet

 

39 year old who just can't lose body fat % or gain more muscle! Help!

Last edited by sean9461; Today at 08:50 PM.

 

39 year old who just can't lose body fat % or gain more muscle! Help!

@Sean...you're sub 18% and can't see muscle tone...what weight are you dude?

 

39 year old who just can't lose body fat % or gain more muscle! Help!

Thanks mate. The last thread was useful as it made me rethink my questions (and exclude other info!).

I use Tanita scales that you stand on, the BF% is a bit random but comes out at 18%.

 

39 year old who just can't lose body fat % or gain more muscle! Help!

yeah i was told those scales are inaccurate and told to try callipers. Got someone to measure my BF with callipers and it turned out much less.

And im 6 foot 6, and 200 pounds. But ive never worked out before, just starting so my muscles arent exactly very prominent yet.

 

39 year old who just can't lose body fat % or gain more muscle! Help!

... and how do you measure your BF% please?

 

39 year old who just can't lose body fat % or gain more muscle! Help!

http://www.muscleandstrength.com/too...-calipers.html

I learned from that

 

39 year old who just can't lose body fat % or gain more muscle! Help!

lower food intake
kaza