How to Muscle Up in 6 Weeks

Dear Fitness Coach,

I’m a 43-year-old guy who’s looking to put on some muscle. I was pretty jacked back in the day (in my 20s) but haven’t been in a gym for the last 10 years. Right now, I need to lose about 15 pounds. What exercises would you give a guy like me?

Meat Packer

Dear Packer,

Since you have been in a gym for the better part of a decade, I would strongly recommend taking it slow at first. Your first priority should always be injury prevention. The following game plan should reacclimate your body to physical activity, while minimizing injury risk. You should decrease your calorie intake while adding protein to reduce body fat and simultaneously building muscle. In addition to hitting the gym three-to-five times a week, you need to carefully look at your diet. Building muscle and getting definition is as much about what you put into your body as how you exercise it. By Week 6 you should start to see significant gains in lean muscle tissue and the beginnings of striations in your arms, legs and abs.

Week 1     
Frequency: 3x                 
Weights: none         
Cardio: 30 minutes on treadmill walk/run      
Diest: start eliminating fast/junk food

Week 2
Frequency: 3x
Weights: full-body circuit
Cardio: 30 minutes on treadmill walk/run
Diet: add in protein shakes after workouts

Week 3  
Frequency: 4x
Weights: body part splits - low weights, high reps
Cardio: 40 minutes on treadmill walk/run
Diet: 5 meal a day eating plan

Week 4 
Frequency: 4x
Weights: body part splits - low reps, high weights
Cardio: 40 minutes treadmill/run 30, walk 10
Diet: 40 grams protein each meal

Week 5 
Frequency:5x
Weights: body part splits - low reps, high weights
Cardio: 20 minutes Stairmaster, 20 minutes run on treadmill
Diet: eliminate all high-glycemic foods from diet

Week 6  
Frequency: 5x
Weights: increase weights by 20%
Cardio: 20 minutes Stairmaster, 20 minutes run on treadmill       
Diet: reduce carb intake to less than 200 grams a day