Abs by 40?

[Demetrius Sarigiannis]

So, I'm turning 40 in April '13 and I've never really had that lean look with abs.  As with most men, that seems to be the area that goes last.  I've seen an outline of abs, but always with a padding of fat over them. My history is that I've "lifted" weights since college on and off and then seriously started training about 5 years ago.  I was able to get pretty defined through shear volume but then injured my back with a combination of poor squat form and high volume on the deadlift.  I continue to fight nagging issues and trigger points that flare up if I go too heavy on these lifts.  These days, I think I've corrected most of my lifting form problems and both of those lifts are under 200 lbs as I continue to try and slowly bring them up while keeping strict form and preventing re-injury.  I started to realize the importance of diet a few years ago and tried various things.  From low fat/high protein to high carbs only pre/post workout (think t-nations supplement line pre indigo hype).  I got into IF at the beginning of 2011 and that helped me get down to about 10 - 11% BF, but I think I ran into muscle loss by pushing the fasting time too far.  During all this time, I was tracking calories and macros.  I've tried to lose the OCD mentality a bit and these days am not really tracking at all.My BF % is based on the Navy tape test which saw me down to ~ 11% and up to around 14% now.I came across CBL principles earlier this year, through posts on T-nation no less.  I've started incorporating most of them.  I train three times a week and keep most of my carbs to after training and low carb in the AMs.  Through both IF and CBL, I've gotten a better feel to how my body responds.  I still have trouble "holding back" in the gym and that tends to bite me in a few ways:1) I can flare up old injuries by going too heavy or doing too much volume.2) I don't recover quickly enough - other stressors in my life include children and work and I'm a type A personality that has a hard time just relaxing.I've noticed the quality and quantity of my sleep has a major impact on how I look around the waist. A few questions for the members here:1) Before purchasing CBL, I found that the first version had some typos.  I also heard that there's a new version that's supposed to come out soon.  Any ideas as to when?  I may just hold off for that. 2) Any older members (over 35?) on this board?  Would love to hear if you've been successful in getting lean following CBL.

[Richard Schmitt]

So, I'm turning 40 in April '13 and I've never really had that lean look with abs.  As with most men, that seems to be the area that goes last.  I've seen an outline of abs, but always with a padding of fat over them. My history is that I've "lifted" weights since college on and off and then seriously started training about 5 years ago.  I was able to get pretty defined through shear volume but then injured my back with a combination of poor squat form and high volume on the deadlift.  I continue to fight nagging issues and trigger points that flare up if I go too heavy on these lifts.  These days, I think I've corrected most of my lifting form problems and both of those lifts are under 200 lbs as I continue to try and slowly bring them up while keeping strict form and preventing re-injury.  I started to realize the importance of diet a few years ago and tried various things.  From low fat/high protein to high carbs only pre/post workout (think t-nations supplement line pre indigo hype).  I got into IF at the beginning of 2011 and that helped me get down to about 10 - 11% BF, but I think I ran into muscle loss by pushing the fasting time too far.  During all this time, I was tracking calories and macros.  I've tried to lose the OCD mentality a bit and these days am not really tracking at all.My BF % is based on the Navy tape test which saw me down to ~ 11% and up to around 14% now.I came across CBL principles earlier this year, through posts on T-nation no less.  I've started incorporating most of them.  I train three times a week and keep most of my carbs to after training and low carb in the AMs.  Through both IF and CBL, I've gotten a better feel to how my body responds.  I still have trouble "holding back" in the gym and that tends to bite me in a few ways:1) I can flare up old injuries by going too heavy or doing too much volume.2) I don't recover quickly enough - other stressors in my life include children and work and I'm a type A personality that has a hard time just relaxing.I've noticed the quality and quantity of my sleep has a major impact on how I look around the waist. A few questions for the members here:1) Before purchasing CBL, I found that the first version had some typos.  I also heard that there's a new version that's supposed to come out soon.  Any ideas as to when?  I may just hold off for that. 2) Any older members (over 35?) on this board?  Would love to hear if you've been successful in getting lean following CBL.

Welcome sir. Now I can tell you from experience, that the stressors will play a huge role in your goal to achieve abs. While it is very much possible to get chiseled abs, it will be a bumpy road as well. 1) while book does contains some typos, it contains a ton of information regarding how to use CBL to your benefit, along with that added information to help with CNS. The rumor you hear about a newer version coming out comes in chapters, once the house gets cleaned up more, the updates will be sent out to those who purchase the book. More detail will come into play when the plan becomes more solid sir. 2) I wish I could help the second question, but I'm 21 not 35 sir.

[Demetrius Sarigiannis]

Thanks Big Tex!  Based on the brief info on you from the pod-cast, perhaps I should be the one calling you sir.  Thanks for serving overseas, I can't even imagine how stressful that job must be!Sounds like chapter updates would work for the e-version, are there plans for a physical paper bound copy?

[Brandon D Christ]

I would get the ebook now.  I don't see the updates coming anytime soon, that has been floating around for months now.I don't know their exact ages but I think Dmunnee and skiely are both around 35.  CoryMC is in his early 30's.  Most of the people that post a lot on here like me and Big Tex are in our early 20's so a lot of the info is gonna have the bias that goes along with that.  I would checkout Dmunnee's and skiely's logs.

[Richard Schmitt]

ds1973, I appreciate it. Not persay a plan, however you can print out the pages yourself and make corrections or notes. That's if you have the time, ink, paper, and patience to do so.+1 to Ibo's post

[Jimmy T]

Get the book – the update may never come.  And which will come first, the software or the book update?  😛 Nothing wrong with training heavy - but injuries arise when you push beyond your real strength limits and allow for bad form. Film yourself lifting.  Most people would be shocked at how bad their form is (especially when squatting!).  And and take care of any lingering ailments.  Hard to progress otherwise.I'm currently on CNS (but in your age group) and I've had great success with it and 531 training. Initially 531 seemed like I wasn't doing enough volume but I quickly learned that one doesn't have to be sore for a workout to have been successful.  Proper rest is as important as quality training, especially when following a diet to lose fat.  It helps to preserve your muscle.IMO, no difference between young and old with either CBL or CNS program.  Issue ends up being how long you've been inactive and eating a poor diet - older you are, usually requires more time to reverse the damage you've done to yourself.  I'm a few years into my transformation but I have noticed recently that I'm starting to make gains like when I was in my 20's.CBL will work for you but I 'd keep away from a set target date unless you've already accomplished it before in the past.

[tlfoxy]

Hey man… I'm an old man (43) here as well.  I am / was in a different place when I started both CNS / CBL.  I dropped close to 60 lbs doing CNS.  And, now, I am doing CBL focusing more on strength.  Honestly, I struggled with CBL at first and I'm sure I gained some fat until I really dialed it in.  After dialing it in I have gotten stronger, my clothes fit much, much better and my body comp. has improved as well.  I am lifting heavier than I ever had (Wendlers – 5/3/1).My goals are similar to yours.  I am not really concerned with AB's right now.  I am looking to drop more fat.I can tell you this though... Both of Kiefer's books have changed my life dramatically. CBL is great.  So, I encourage you to get the book(s) and you will find a lot of information on these boards as well.  Ibob, Dmunee, Big Tex, Pshannon, just to name a few of many, will be more than happy to help you with whatever questions you will have.  They know a lot and are great ambassadors for these books.

[Demetrius Sarigiannis]

JimmyT,Interesting. I noticed over on T-nation that a lot of over 35 people are training with 5/3/1.  What you said about volume and heavy training is right on.  I think my weakness now is volume.  Before my injury, I was doing a lot of volume and now I have a hard time holding back in the gym and I definitely push too far.  Video recording my lifts is one reason I got a rack and started squatting and DL at home. It definitely helped me catch some form problems.  I should start doing that again now that I'm going heavier.tlfoxy, Congrats on that weight loss. Be glad you did it using Kiefers methods. I dropped about 50 lbs around 7 years ago, I just wish I knew about CBL or CNS back then, as I did it through calorie counting and NO knowledge of nutrient timing.  Definitely lost a lot of hard earned muscle that way.Thanks for the responses and info you guys.  These boards don't seem like they're too busy, so I hope to be able to keep up with them.

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