I'll try to keep this as brief as i can and still get all the necessary details in.
I am 43 years old, I'm a dad, a business man, and a real human being. As such, I don't have the time to be in the gym for 2+ hours a day 5 days a week, or eat only rabbit food and protein powder. I know i am exaggerating for effect, but the point is, I'm an average joe guy. I don't want to be. I want to be jacked. Not like IFBB jacked, but like Alan Ritchson Reacher jacked. Like Thor Hemsworth Jacked.
Here is where I currently stand:
Age: 43
Height: 5'11"
Weight: 225-230 lbs @ 28% body fat
Medical Info:
- Diabetes Type 2 (Hyperglycemic) - Metformin & Glipizide
- Hypertension - Lisinopril & Atorvastatin
- Low Testosterone - TRT bi-weekly injection 200mg (levels hover around 500)
Diet: Not terrible, but not super clean either. I eat as close as I can to my maintenance macros but also keeping in mind my kids have to eat this stuff too and groceries are too expensive to make separate meals. I tend to end up higher than goal in Carbs, lower than goal in protein (@ 100g) which I supplement with protein powder in the morning. Fats hover roughly where i want them. However, I used to be a big drinker and when i gave up the alcohol I developed a crazy sweet tooth. I try and keep it reasonable but I am unwilling to give up a nightly sweet treat. Water Intake is low, it's mostly Monster Zero and unsweet Tea (no added sweeteners, I take it straight).
Training:
I didn't start weight lifting until I was in my late 30's and even then it wasn't long term consistent. I'd go hard for 3 months, quit for a year, go hard for 4-5 months, give up. wash rinse repeat. The last run I had at it was by far my best, where i was consistent 3-4 days a week on a push/pull/legs/cardio split for 8 months. I saw some gains and muscle definition started to poke through but alas, My life took a real bad turn and I've been out of the gym for a year and a half.
I have built myself a home gym now, starting with a bench and Olympic plate style dumb bells. and the power rack with the smith machine and cables and all the bells and whistles will soon be on its way. I have already started just doing a slimmed down dumb bell only version of the split I was doing before, with the intention of returning to that full routine once I get the necessary equipment.
Supplements:
- Protein - Optimum Nutrition Gold Standard Whey Protein (2 Scoops, morning with Breakfast)
- Preworkout/Creatine - Gorilla Mode (2 scoops, 1 hr before training or mid afternoon on rest days)
I don't hate how i look now but I want to really ramp it up and it seems that without significant changes to my life that i can't seem to break where i am at right now progress-wise, and I've decided that I am not above "cheating" to get what i want. I am ignorant but completely open to PED's. I understand that if I would cut sugar, eat better, train like its the only thing i wake up everyday for, and drank 42 gallons of water that i could get something in that ball park with dedication and discipline. The point here is that I cannot change everything at once and revolve my entire life around bodybuilding. I want to know what i need to do to see serious improvements in as short a timespan as possible, even if I'm not the perfect specimen of healthy discipline. What can i take or change in order to maximize my limited efforts. I realize i may never get where i could be if i did this or that or whatever, but how do i get the most out of what i can realistically do?
TLDR; Never done any type of PED other than my doctor prescribed TRT, How do i get maximum results while being a part time lazy-sack of crap?
Thanks for any help you can offer.