Help Needed

Laugh about, live and enjoy being over 50, or talk about those over 50 even if you're not, because aging doesn't have to be a chore.

Moderators: cassiegose, Boss Man

Post Reply
diesel24
STARTING OUT
Posts: 6
Joined: Wed May 22, 2019 11:35 am

Help Needed

Post by diesel24 »

So I have hit this age group and need to do something about getting fit. I am 5' 11" and weigh 200 lbs, but although this sounds alright, I have really skinny arms and legs and a big fat :(. Suffered a heart attack so need advise on a good training program to beef up arms and legs and reduce the gut. job is pretty sedentary, and intake about 1800 calories per day, but splurge on the weekend. What is the best advice you have to re-proportion body type.

Thank you.

Diesel24
User avatar
Boss Man
SITE ADMIN
Posts: 15438
Joined: Sat Nov 25, 2006 3:27 pm

Re: Help Needed

Post by Boss Man »

Hi Diesel24, good to talk to you.

Have you access to a gym and if not do you train at home and if not, would you be willing to purchase some equipment?

What times do you eat at and what foods do you eat at those times?
diesel24
STARTING OUT
Posts: 6
Joined: Wed May 22, 2019 11:35 am

Re: Help Needed

Post by diesel24 »

Yes, I have access to a gym, I have home dumb bells and bar bells, a treadmill, kettle bell and stationary bike. I have breakfast at 9, usually eggs, fruit at 10:30, chicken based lunch at 12:00 , fruit and yogurt in the afternoon and chicken based evening meal, then maybe a snack prior to bed... toast of cereal.....
User avatar
Boss Man
SITE ADMIN
Posts: 15438
Joined: Sat Nov 25, 2006 3:27 pm

Re: Help Needed

Post by Boss Man »

You are undereating and that is having an effect on your ability to lose weight.

I've given this strategy to people before, so hopefully it should work for you.

Breakfast

Option 1.

Bowl of Whole-grain Cereal and 1 rasher of Bacon, fat trimmed off and scrambled Eggs, (2 Egg Whites + Yolk)

Option 2.

Protein shake, small portion of Nuts, (excluding higher carb ones like Cashews, Chestnuts and Grapenuts), + Apple. Give the Apple 10-15 minutes to digest to improve digestion.


Snack

Option 1.

Portion of Turkey + Orange

Option 2.

Small Portion of Peanuts, some Chicken + Raw Carrott.


Lunch

Option 1.

Large Beef Sandwich with trimmings, I.E. Tomato, Lettuce, Cucumber etc.

Option 2.

Bowl of Chicken Soup, + Pot of yoghurt.


Snack

Option 1.

Turkey + Cashews

Option 2.

Ham + 2 large Tomatos


Dinner

Option 1.

Pork with mashed Potato.

Option 2.

Chicken and Rice

Option 3.

100g Halibut + Broccoli


Snack

Option 1.

Beans on Toast

Option 2.

Ham Sandwich, no trimmings.

Easy on the bread with both options.

You could add a few things to certain meals, like Sea Salt, Cracked Black Pepper, Parsley, Mustard, Herbs, Garlic.

As for the training you could do a schedule something like this

Squats, 2 sets, 10 reps

Lunges, 2 sets, 10 reps

Deadlifts, 2 sets, 10 reps

Bench press, 2 sets, 10 reps

Bent over Rows, 2 sets, 10 reps

Shrugs, 2 sets, 10 reps

Planks 30 seconds.

You would do that 3x a week every other day.

As for what you lift, go for the second smallest dumbbells on bench press, lunges and squats, the smallest dumbbells on shrugs and the smallest barbell on bent over rows and deadlifts

This is how your schedule could look per week

Day 1. Weights

Day 2. Cardio

Day 3. Weights

Day 4. Day off

Day 5. Cardio

Day 6. Weights

Day 7. Day off.

This prevents you doing 5 days straight and 2 days of nothing, as I think that's allowing too much consecutive taxation and 2 days of your body doing nothing, slowly starting to adjust to it, before 5 days of grind again, which might take the edge off progress potential, so the 5 split days should be better for you.

Obviously you increase your weight a little on all things every 1-2 weeks, until your hitting around 95% of failure for the desired reps, then you can poush on from there making small increases when you can get another 3-4 reps on most things.
diesel24
STARTING OUT
Posts: 6
Joined: Wed May 22, 2019 11:35 am

Re: Help Needed

Post by diesel24 »

Thank you Boss Man - This certainly helps!

Regards,

Diesel24
diesel24
STARTING OUT
Posts: 6
Joined: Wed May 22, 2019 11:35 am

Re: Help Needed

Post by diesel24 »

What are your takes on % of food from Protein, Carbs, Fats, Sugars....etc. Also interested in your thought on Whey Protein?

Thanks,

D24
User avatar
Boss Man
SITE ADMIN
Posts: 15438
Joined: Sat Nov 25, 2006 3:27 pm

Re: Help Needed

Post by Boss Man »

You don't need your protein or carbs to exceed 40%.

Whey protein is fine, but get the diet right first.
diesel24
STARTING OUT
Posts: 6
Joined: Wed May 22, 2019 11:35 am

Re: Help Needed

Post by diesel24 »

Thanks
Post Reply