59 years, been sick, lost a lots of mass

I am a 59 year old male that used to be a solid, strong 175#s. Worked construction and worked circles around 25 year olds. I have been sick for the last few months and have been almost bed-ridden for 3 months.

I'm down to 145#s, weak as a school girl and look like a refugee camp survivor. Looking for a good plan to get my mass, strength and stamina back. I have weights and a good 2-station gym.

Better now and am eating well - proteins, carbs and dairy. Have some protein powder and creatine supplements.

Point me in a direction where I can get some guidance and results. Obviously I'm impatient, but understand this will be a long effort. Thanks a lot. Tom W.

tomwalshco


I am a 59 year old male that used to be a solid, strong 175#s. Worked construction and worked circles around 25 year olds. I have been sick for the last few months and have been almost bed-ridden for 3 months.

I'm down to 145#s, weak as a school girl and look like a refugee camp survivor. Looking for a good plan to get my mass, strength and stamina back. I have weights and a good 2-station gym.

Better now and am eating well - proteins, carbs and dairy. Have some protein powder and creatine supplements.

Point me in a direction where I can get some guidance and results. Obviously I'm impatient, but understand this will be a long effort. Thanks a lot. Tom W.

Glad to hear you're well and feeling better... but just wondering if you got the OK from your doc to start a weight training program?  But since you're here asking for advice I'll assume you have...
 
My advice would be to start off nice a slow with a good 3 day fullbody workout. Here's a link to one that is already planned out. 
 
http://www.discussbodybuilding.com/3-DAY-FULL-BODY-m303404.aspx
 
As far as your diet goes, that's another story... due to the fact that you've had medical issues, and almost bed ridden for almost 3 months, I'm sure your doc has advised you on what type of diet you should be on... Unfortunately, what might be considered a healthy diet for a healthy person could be horrible for an individual with certain medical issues...
 
If you have no restrictions on your diet, I would simply suggest eating healthy about 300-500 cals above your daily requirements... which at your weight i'm guessing would be around 2100 just to maintain. So you would want to eat between 2400-2600 daily cals.. at best, I would shoot for trying to gain about 1/2 lb weekly. 
 
Anyway, give the routine a try for a good 8 weeks or so and let us know how you're progressing.. Glad to see you're motivated!

There is never enough time to do everything, but there is always enough time to do the most important thing

 

Like stated above, make sure you listen to your doctors adviceabove all... However, don’t expect to pack on quality mass – muscle without body fat – on three square meals a day. This would lead to massive quantities of both protein and carbs at each meal. If you are not gaining at least 1-2 pounds per week, then add some extra carbohydrates and proteins to your breakfast, pre-workout meal or post-workout meal.

Strength Solution