Question for old newbie

"JMW" <> Mix whey protein with a fruit juice drink during and after
training.
> The rest of the time, add some low-fat cottage cheese or tuna.>

A guy with wide hips and narrow shoulders might also want to intake some
protein directly from the tap in the form of sperm. There are plenty of guys
at the gym who will be willing to help.
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On Aug 25, 10:08 am, "verse.notes" <verse.no....RemoveThis@gmail.com> wrote:
> Age 52, M, 5'11, lifelong narrow shoulders, slightly wide hips. Just
> dropped 40 pounds to 175 on docs orders (eat most veggie, fish maybe
> three times a week.) Looking thin, but I am already losing muscle
> mass, I can tell, and sure enough when I went to the gym man I can
> barelt do 50 pounds on the bicep machine and overhead press.

Were you doing much more the previous month? Maybe you haven't lifted
in a while and would have been out of shape, diet or not.

> How can I
> get better? Diet tips (have to be very low cholesterol).

http://whfoods.org/index.html

> Specific
> workouts for forearms, arms and shoulders?

If you can't even do fifty on the machine, I suggest sticking to good
ol' fashioned push-ups. Just do some push-ups for now, do as many as
you can first thing in the morning and before every meal. After two
or three weeks of this, you should be much stronger.

> What sort of development
> should I expect?

Not much any time soon, in terms of what you can see in the mirror.
But push-ups, like how I advise, you should be knocking out a good
forty or fifty at one time within three weeks! Of course, don't
forget to feed yourself and take adequate rest....

> And what about the wrists and neck (15 1/2 in.)? My
> abs and lower body are pretty strong. It's the upper body that needs
> big time work.

Nautilus has a great 4-way neck machine but unfortunately very few
gyms have it -- and I hear that the company's going out of business!

After "mastering" push-ups, you should consider chin-ups/pull-ups.
Depending on your goals, you might not even need to use any free
weights. But right now it doesn't sound like you need any equipment
at all: just do basic calisthenics for about a month and you'll get a
better sense of things....
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On Sat, 25 Aug 2007 07:08:09 -0700, verse.notes wrote:

> Age 52, M, 5'11, lifelong narrow shoulders, slightly wide hips. Just
> dropped 40 pounds to 175 on docs orders (eat most veggie, fish maybe
> three times a week.) Looking thin, but I am already losing muscle
> mass, I can tell, and sure enough when I went to the gym man I can
> barelt do 50 pounds on the bicep machine and overhead press. How can I
> get better? Diet tips (have to be very low cholesterol). Specific
> workouts for forearms, arms and shoulders? What sort of development
> should I expect? And what about the wrists and neck (15 1/2 in.)? My
> abs and lower body are pretty strong. It's the upper body that needs
> big time work.


Diet alone will tend to cause some loss of muscle mass. That is just one
more reason why exercise should always accompany diet.

Ask one of the trainers about an upper body work out for strength and
hypertrophy. 5 sets of 5 reps on a various upper body exercises would
probably be a good start.
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On Aug 25, 10:08 am, "verse.notes" <verse.no... RemoveThis @gmail.com> wrote:
> Age 52, M, 5'11, lifelong narrow shoulders, slightly wide hips. Just
> dropped 40 pounds to 175 on docs orders (eat most veggie, fish maybe
> three times a week.) Looking thin, but I am already losing muscle
> mass, I can tell, and sure enough when I went to the gym man I can
> barelt do 50 pounds on the bicep machine and overhead press. How can I

You improve in lifting by lifting. Consistency is the key. I'm doing a
three-day split-routine. Though there are a million routines it seems.
Whatever you decide, stick with it for a few weeks at least. Last
workout for shoulders included overhead press of 70 x 10 reps, 90 x 10
reps, and 110 x 7 reps with a brief rest between sets.

> get better? Diet tips (have to be very low cholesterol). Specific

I've been watching calories via http://www.my-calorie-counter.com/
while avoiding booze, sugar, and EVERYTHING THAT TASTES GOOD. Ahem. I
mean focusing on food that is unprocessed:

http://www.health-heart.org/goodfood.htm

> workouts for forearms, arms and shoulders?

Gripping the bar while curling, rowing, and pressing is often enough
to strengthen your forearms.

Dumbbell curls and dumbbell Hammer curls for biceps. Single dumbbell
to perform overhead extensions for triceps. Three sets of eight to ten
reps.

http://exrx.net/

Enjoy!

> What sort of development should I expect?

Varies from person to person.

> And what about the wrists and neck (15 1/2 in.)?

What is your wrist measurement, btw? Your neck is a product of your
weight, imo. My wrists are about 6 1/2" and although at 6'1" I'm
slightly taller than you, my frame sounds about the same.

> My abs and lower body are pretty strong. It's the upper body that
> needs big time work.

Welcome to the club. Best of luck with your workouts and eating plan.
Please post a follow-up.

--
Curt
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