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Started By
Message
re: Recommend me a diet/fitness plan Update 1
Posted on 9/29/22 at 1:13 pm to Bow dude72
Posted on 9/29/22 at 1:13 pm to Bow dude72
quote:
I’m 49., 5’11”, and 290 lbs
:wtf: not trying to be mean, but thats bad bad. you are 100+ lbs overweight
fitness- 1 hour walking daily + 3 days a week of some form of resistance training in a progressive form. At thise point I suggest just starting with pushups and squats, both will prolly need to be assisted as i doubt you can do any of either with any real form.
for diet...3 meals a day to start, priortize protein adn try and keep your calories around 2500 or so
honestly you prolly have lots of insulin sensitvity issues, prolly better off going clean keto for a while
you need to understand this is a 2 year journey just to get down to reasonable level of bodyfat and life long journey to keep it off and get healthy again if you want to see 60.
i cant emphasis enough...down wait, start tonight.
5
Posted on 9/29/22 at 1:24 pm to lsu777
That's real talk. Shooting straight. The older you get the harder it will be. This is lifestyle change not a quick fix. I highly recommend the walking. I had elbow surgery in Jan and could not lift at all for 8 weeks so I counted cals and walked ever day. Lost 22 lbs in 8 weeks. From 194 to 173. @47 year old.
Your mind can be you greatest enemy or your greatest ally.
Your mind can be you greatest enemy or your greatest ally.
Posted on 9/29/22 at 5:58 pm to lsu777
quote:
you need to understand this is a 2 year journey
What's a realistic, healthy rate for weight-loss?
I started 11 months ago near the same weight as OP. Dropped 30 lbs so far while adding muscle. I'd like to be further along, but still extremely happy with progress so far.
Started with walking and weights. Made the mistake of moving to fast and ended up tweaking my knee. Read more on yalls suggestions and moved to a slower progression using a LP method. That has been a game changer. Now 4 days a week, I go for a very brisk walk for 20 min. Go thru my LP weights (40-50 min) and then bike for 35 min. The other 3 days I drop the weights and just bike for 90 min.
(Following guidance of you and other posters here)
To OP:
Take your time eating. Don't enhale your food. You'll notice yourself getting full with less food if you give it time to settle. Also you don't have to make a 'happy plate'. It's okay if you don't eat everything.
Just start moving and going outside more. Turn off the TV and get off the phone.
Just about any physical activity will be an improvement to your current life style.
I'm not trying to sound condescending at all. I was in the same boat as you (still am in some ways). It's hard at first but gets easier. Just have to decide to make the change and stick with it.
Good luck!
Posted on 9/29/22 at 6:01 pm to lsu777
Criticism doesn’t bother me at all. I deserve it. I usually am around 240 but I blew up even more this year. I don’t have diabetes I recently done blood work for that.
Posted on 10/7/22 at 6:50 am to lsu777
Just curious about riding a bike? Better benefit than walking? Same?
Posted on 10/10/22 at 7:59 am to lsu777
Update #1
285.0… I know this is more weight loss than recommended. But I do drink 8-10 bottles of water a day. I’m happy with the 5 lbs. of weight loss this week.
285.0… I know this is more weight loss than recommended. But I do drink 8-10 bottles of water a day. I’m happy with the 5 lbs. of weight loss this week.
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