There’s a lot of misconception surrounding abs and age. A lot of people think you have train abs three times a week and run 10 miles day to get a six pack but training abs once a week and light cardio is more than enough. In fact, most of the focus should come from diet and weight training your other muscle groups. That is how to truly get an eight pack. As the saying goes, abs are made in the kitchen.
I hate to admit this but my abs probably went from my favorite body part to one of my least since I started this site (over 13 years ago). I mean I still have an eight pack if I flex but it’s not as ripped as it once was when I was in my early 20s. To be fair, I put on about 25 pounds of muscle since then and I’m probably in the best shape of my life but that came at the cost of losing my show-offy abs. It’s my mission to stay at this size (even put on a few more LBs) and get my abs back to how they were.
I question whether metabolism actually plays a role in gaining weight as you age. Do you really lose your metabolism as you get older or do you just move around less? I’m 36 and I feel like my metabolism hasn’t really slowed but I definitely don’t move around as much as I used to. I feel like if I was as active as I once was about 12 years ago it would be a lot harder for me to put on the size I added in the past couple of years.
My bulk phase wasn’t as intense as most bodybuilders. I don’t like adding bad weight, so I limit my bulk diet to what I think my body can handle without getting fat. The bulk phase is ending however and I’m nearly at my target weight so I’m now working on shredding whatever bad weight I added during my bulking. I’m not going to change a whole lot besides adding light cardio in after every workout (30 min on stairmaster, treadmill, or elliptacle) and changing up my diet (slightly). I still will train exactly the same as I did working abs in once per week on my lower back day.
It definitely will be less fun than my bulking phase as I will have to be more strict on eating the same amount of calories but focus more on the right calories. I will no longer be able to eat whatever tastes good to me to put on size. I also will have to add cardio to my routine (yuck) which I didn’t really do before. These adjustments should do the trick in shedding the bad weight I added in bulking over the past couple of years and perhaps I will enter my first physique competition.
Here’s a not so recent before and after photo. I need to update my latest progress but I’ll do that in a new blog post in the near future (I’m about ten pounds heavier now)…
I get asked a lot what I did to put on size considering it’s been so difficult over the years to add weight. Friends and family noticed a big difference. A HUGE part of it came from adding in healthy snacks / supplements between my core meals. So in between breakfast and dinner, I usually either make an Optimum Nutrition Whey Protein Shake or an Optimum Nutrition Weight Gainer Shake depending on how many calories I anticipated taking in for the day. I’d also always have great tasting snacks and drinks around my work area for when I felt I could eat. Notice I didn’t say when I got hungry. That is how you need to be when you want to put on size. You need to constantly be thinking “eh yea it’s been 2 to 3 hours so I should eat”. Some supplements that helped me do that are the Ostrim bars (Maple Brown Sugar is my favorite), Isopure Drinks, Lenny and Larry Cookies (Snickerdoodle is my favorite), and Turkey Perky Jerkey.
Please comment below if you have any health and fitness questions for me. Cheers!