[domacuratl]

I turned 44 this year weighing 201 this morning standing 6'0'' and somewhere between 9-11% body fat. My last Bod Pod was on 10/5/23. Results then was 11%BF, 21lbs Fat Weight, 177lbs of Fat Free Weight with a Body Weight of 198lbs. To be brutal honest when I was younger I did a lot of over training and as I have gotten older; I learned that the old cliche' of less is more is the ticket to actually gaining muscle. Right now I do a upper and lower body split, no cardio and I only train on weekends extremely intense. Right now I still have soreness in my body 4 days later. I came to this realization when I started analyzing IFBB pros. If you think about what the do in there off season; No cardio and after their weight training session all they do is eat, lounge around watching tv shows or movies and sleep. They are maximizing muscle recovery and the calories they consume goes to muscle building. The only time IFFB pros start doing cardio is when they are getting ready for a show 12-20 weeks out when their bulk has gotten out of control. If you keep your diet in check so you don't put on body fat, high protein meals from food no supplementation and dial back physical activity you will grow.