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.
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.....
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.
. 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.