The Coach – March 2014 – 1st place

The Coach in association with Improve You Workout is here to help and provide expert advice on everything from training plans to nutrition and supplementation.

We are pleased to announce that this month’s overall winner is Graham Brindley…..





I’m now in my early fifties and 2 years ago I returned to the gym to regain fitness. Is it possible for me to add size, shape, and definition still at my age? I would dearly love too and regularly buy your protein supplements, but obviously cannot eat my way bigger as it would all end up around my waist. Thanks in anticipation.

 Best Regards,

Graham Brindley



The Coach response


Hi Graham,

It’s great to hear that you’ve returned to the gym and you’re now looking to add size, shape and definition to your body. Whilst it is true that the body’s natural testosterone levels reduce with age, which can slow down the ability to develop muscle, this doesn’t mean that it is not possible. In fact, there are many men in their 50’s and 60’s who are in better shape than others in their 20’s.

The best way to increase your testosterone levels would be to incorporate Tribulus Terrestris into your supplement regime which will help to naturally boost your testosterone levels. You can further aid your body’s ability to build lean muscle mass by using Branched Chain Amino Acids (BCAA’s) and Creatine Monohydrate.

Just as your testosterone levels decrease with age, so does your metabolism, which means it can be harder to eat what you used to without adding body fat. You’re definitely on the right track by using protein supplements to help support muscle growth and you may be surprised to hear that you can still eat your way bigger, providing what you are eating is the right type of food.

Ensure you eat as much clean food as possible and keep your carbohydrate intake as moderate as possible. Stick to lean protein sources such as chicken, fish, lean beef, eggs and high quality protein powders. Try to only consume carbohydrates such as brown rice, yams, sweet potatoes, oatmeal, etc. Due to the relatively low gylcemic index values of these carbohydrates combined with lean protein sources, it will provide you with the long lasting energy you need for exercise, help build lean muscle tissue and all without being stored as body fat.

The Coach


If you have a question, don’t let it go unanswered – Simply send your questions to and each month we’ll choose 3 of the best questions to answer on The Zone. If featured, not only will you receive expert advice, but you’ll also receive a voucher* to spend on site – So what are you waiting for?


*1st prize £50 voucher – 2nd prize £30 voucher – 3rd prize £20 voucher.



Writer and expert

Rewarding our readers — 33% off bestsellers! Be quick, shop now!