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Message
Nearing 50 and Hit Rock Bottom
Posted on 4/3/24 at 12:22 pm
Posted on 4/3/24 at 12:22 pm
Short version:
After doing P90X about a decade ago, following the diet plan to a "T" and getting into great shape, I have now gone the other way. I need to drop about 50 pounds, and I don't know really how to start at this point. I only drink water, milk, and Powerade Zero. I don't smoke.
I don't want to start P90X and get burned out...Frankly, I'm not sure that my body could handle Plyometrics at this point and 1.5 hours of Yoga.
Any advice on a nutrition plan and routine at this point? Constructive comments are absolutely appreciated.
After doing P90X about a decade ago, following the diet plan to a "T" and getting into great shape, I have now gone the other way. I need to drop about 50 pounds, and I don't know really how to start at this point. I only drink water, milk, and Powerade Zero. I don't smoke.
I don't want to start P90X and get burned out...Frankly, I'm not sure that my body could handle Plyometrics at this point and 1.5 hours of Yoga.
Any advice on a nutrition plan and routine at this point? Constructive comments are absolutely appreciated.
Posted on 4/3/24 at 12:39 pm to Michael T. Tiger
1) get your diet in order. easiest thing to do is going to be cut carbs to around 50 or so. eat mainly leaner meats and veggies. 2 meals a day based around protein and a protein shake is all you really need at this moment. eat lunch and then dinner with family.
or you can go down the path of weighing and tracking macros...prolly more than what is needed at this point
****SO i dont get crucified..im just telling him this, eventually he will have to track calories but being 50 lbs overweight...right now he doesnt.
2) make sure you are walking throughout the day. try and get 5k steps a day for now. slowly up that over next 8-10 weeks to 10k per day
3) start a linear progression based lifting program. I suggest greyskull lp. 3 days a week.
do this for 6-8 weeks and get back to us.
or you can go down the path of weighing and tracking macros...prolly more than what is needed at this point
****SO i dont get crucified..im just telling him this, eventually he will have to track calories but being 50 lbs overweight...right now he doesnt.
2) make sure you are walking throughout the day. try and get 5k steps a day for now. slowly up that over next 8-10 weeks to 10k per day
3) start a linear progression based lifting program. I suggest greyskull lp. 3 days a week.
do this for 6-8 weeks and get back to us.
Posted on 4/3/24 at 12:44 pm to Michael T. Tiger
Start slow and make incremental progress on a weekly basis.
You didn't gain 50 extra pounds overnight. You won't shed it overnight either.
You didn't gain 50 extra pounds overnight. You won't shed it overnight either.
Posted on 4/3/24 at 12:56 pm to Michael T. Tiger
Dump the Powerade Zero. Try to eat Nova 1, and exercise with cardio and weight lifting five hours a week. I really lover bicycling so i do that for my cardio. Be sure to take rest days. I find I need them more and more as i get older so i never lift for more than two days in a row. Do that and you don't have to worry about counting calories as you will find it pretty easy to lose weight.
Posted on 4/3/24 at 1:04 pm to Michael T. Tiger
In order not to over complicate shite, I’d eat 40/50 grams of protein in each meal before you eat any other carb. Just eat the whole protein and then eat the carb until you are full. Carbs should be potatoes(not fried) and some sort of rice. Throw in some veggies if you want. Cut out the snacking. Eat three to four good meals as described above.
Walk 7k steps for a couple weeks and gradually get to 10k a day. After a month or so you can start lifting weights. I’d say you want to lose at least 15/20lbs before adding in lifting.
I promise this will work if you stick to it and don’t cheat. Cut out the alcohol for a couple months as well. In two months you’ll be a new person.
Walk 7k steps for a couple weeks and gradually get to 10k a day. After a month or so you can start lifting weights. I’d say you want to lose at least 15/20lbs before adding in lifting.
I promise this will work if you stick to it and don’t cheat. Cut out the alcohol for a couple months as well. In two months you’ll be a new person.
Posted on 4/3/24 at 2:09 pm to Michael T. Tiger
Focus on the science behind losing weight and diet is most important so start there. Find a TDEE calculator online and see what your maintenance calories are. Track what you eat using Mike’s Macros or a similar app. Stay 500 calories under your maintenance calories and watch the weight fall off. You’ll lose a lot the first week or two due to water weight and it’ll make your feel good and your clothes will fit better.
After that it’ll be 1 lb a week as 1 lb of fat has a caloric energy of 3500 calories.
500 cal. daily deficit x 7 days = 3500.
Try to hit 0.8g of protein per lb. of body weight a day to limit muscle loss during fat loss.
After 2-3 weeks you can move to exercise. This will help increase fat loss and change your body composition.
After that it’ll be 1 lb a week as 1 lb of fat has a caloric energy of 3500 calories.
500 cal. daily deficit x 7 days = 3500.
Try to hit 0.8g of protein per lb. of body weight a day to limit muscle loss during fat loss.
After 2-3 weeks you can move to exercise. This will help increase fat loss and change your body composition.
Posted on 4/3/24 at 6:14 pm to Michael T. Tiger
Step one: start walking minimum 30 minutes a day(or equivalent steps)
Also...drinking milk is just unnecessary calories you are burdening yourself with
Also...drinking milk is just unnecessary calories you are burdening yourself with
Posted on 4/3/24 at 9:30 pm to Michael T. Tiger
P90X is designed for 20 & 30 somethings.
Ole Father time catches up with us all.
But at 50, you are not a spring chicken BUT you still have a lot of good years ahead of you.
50 extra pounds is a lot to be carrying around.
Think of it this way, you have a 50lb sack of rocks on your shoulder that you are toting around every step you take. Up the stairs, on the job, down the street, in the yard, at the store...
As far as diet, try something like the South Beach Diet plan.
Our metabolism slows down somewhere in our 30s so remember sugar is not our friend.
Drop the milk and PowerAde zero. Drink water with some fresh lemon and/or lime.
As far as an exercise routine. Start out slow but steady. You are no longer 25 years old so ease back into a good routine. You could possibly injure yourself.
Start walking in the evening after work.
Get some light weights and do a few exercises 2-3 times a week.
Do some light stretching at first.
You will get there if you stay with it.
Ole Father time catches up with us all.
But at 50, you are not a spring chicken BUT you still have a lot of good years ahead of you.
50 extra pounds is a lot to be carrying around.
Think of it this way, you have a 50lb sack of rocks on your shoulder that you are toting around every step you take. Up the stairs, on the job, down the street, in the yard, at the store...
As far as diet, try something like the South Beach Diet plan.
Our metabolism slows down somewhere in our 30s so remember sugar is not our friend.
Drop the milk and PowerAde zero. Drink water with some fresh lemon and/or lime.
As far as an exercise routine. Start out slow but steady. You are no longer 25 years old so ease back into a good routine. You could possibly injure yourself.
Start walking in the evening after work.
Get some light weights and do a few exercises 2-3 times a week.
Do some light stretching at first.
You will get there if you stay with it.
Posted on 4/4/24 at 5:44 am to Michael T. Tiger
what weight training equipment do you have?
Posted on 4/4/24 at 1:46 pm to aldawg2323
First of all, thank you, everyone, for your input.
Regarding equipment:
Dumbbells up to 50
Pullup Bar
Colored Bands
Treadmill
Peloton
Weight Bench with Limited amount of weights
Basically, everything I need to get in my garage and actually do something.
Regarding equipment:
Dumbbells up to 50
Pullup Bar
Colored Bands
Treadmill
Peloton
Weight Bench with Limited amount of weights
Basically, everything I need to get in my garage and actually do something.
Posted on 4/5/24 at 2:06 pm to Michael T. Tiger
have you had your testosterone levels checked etc?
Posted on 4/5/24 at 2:52 pm to Michael T. Tiger
Start with your diet. You can go scientific, calculate maintenance calories, plan for a 400 calorie deficit, and execute. Otherwise, you could try adjusting your lifestyle.
It doesn't have to be rocket science. Actively make healthier choices. Choose nutrient dense foods instead of calorie dense. Go on walks, go for swims, go for bike rides, play tennis, etc. You would be surprised how small adjustments in the food you eat and activities you participate in could affect your body and mind.
I know it sounds obvious but the more simple you keep it, the more likely you are to continue. Restrictive fad diets fail because of burnout and lack of lifestyle changes following the diet.
Once you get your diet in a healthier place, then you could focus on calorie deficits and weight training.
It doesn't have to be rocket science. Actively make healthier choices. Choose nutrient dense foods instead of calorie dense. Go on walks, go for swims, go for bike rides, play tennis, etc. You would be surprised how small adjustments in the food you eat and activities you participate in could affect your body and mind.
I know it sounds obvious but the more simple you keep it, the more likely you are to continue. Restrictive fad diets fail because of burnout and lack of lifestyle changes following the diet.
Once you get your diet in a healthier place, then you could focus on calorie deficits and weight training.
Posted on 4/5/24 at 4:04 pm to Chad504boy
I have. That has been an ongoing battle.
Posted on 4/5/24 at 4:04 pm to Michael T. Tiger
Thank y’all so much for the input.
Posted on 4/5/24 at 4:34 pm to Michael T. Tiger
i recommend purchasing plates, a bar, and a squat rack. can likely get the the plates (goin rate seems to be $1/lb) and rack used on fb marketplace or craigslist; buy a new bar online. seems you get what you pay for. i bought the B&R bar from rogue and its great (~$350). learn to squat and deadlift, followed by press. make the compound movements the basis of your training, mix in all of the other stuff when you get bored. but do at least one heavy 3x5 every week of squat, deadlift, and press
edited to add: can get one rubber horse stall pad from tractor supply and lay that down. squat, press and deadlift on that so youre not standing on concrete
im 45yo, that was my path. its changed my whole existence and i recommend it to everyone, men or women
edited to add: can get one rubber horse stall pad from tractor supply and lay that down. squat, press and deadlift on that so youre not standing on concrete
im 45yo, that was my path. its changed my whole existence and i recommend it to everyone, men or women
This post was edited on 4/5/24 at 4:35 pm
Posted on 4/6/24 at 7:34 am to Michael T. Tiger
Intermittent fasting.
Skip breakfast, have some coffee or tea and eat between noon and 7 pm only and consumed smaller portions of dinner.
Skip breakfast, have some coffee or tea and eat between noon and 7 pm only and consumed smaller portions of dinner.
Posted on 4/7/24 at 9:10 am to Michael T. Tiger
I lost about 30 lbs doing this and I’ve kept it off.
Scrambled eggs and banana in the morning
Frozen Premier protein late morning
Grilled chicken salad at lunch
Use this dressing
Tuna, cauliflower rice, boiled egg, apple at night
Scrambled eggs and banana in the morning
Frozen Premier protein late morning
Grilled chicken salad at lunch
Use this dressing
Tuna, cauliflower rice, boiled egg, apple at night
Posted on 4/7/24 at 5:11 pm to tigerfan84
I’d get bored very quickly eating that.
Just get an idea of portion sizes via an app like My Fitness Pal (set home country to the UK to get additional features without paying) and get into the gym for some strength training.
Add in a 15 min evening walk a few times per week.
Just get an idea of portion sizes via an app like My Fitness Pal (set home country to the UK to get additional features without paying) and get into the gym for some strength training.
Add in a 15 min evening walk a few times per week.
Posted on 4/8/24 at 8:48 am to Michael T. Tiger
South Beach type diet will drop the weight quickly.
Basic compound movement strength training + walking every day. I spend about 2 hours in the sauna per week. A lot of Stretching
Consider getting on TRT.
I’m 50 and I’m in best shape of my life and sub 10% bf doing the above.
You can do it ! Start now and you’ll be there before you know it.
Basic compound movement strength training + walking every day. I spend about 2 hours in the sauna per week. A lot of Stretching
Consider getting on TRT.
I’m 50 and I’m in best shape of my life and sub 10% bf doing the above.
You can do it ! Start now and you’ll be there before you know it.
Posted on 4/8/24 at 4:06 pm to Michael T. Tiger
Mindset helps a lot. Remember that 100% effort at 50 years old will not be the same as 100% effort at 20-30 years old. No matter what you're doing, try to find a pace that you can sustain day after day.
Also try and find some joy in whatever you're doing. Frankly, I got tired of weights and stretching. I still lift but a lot of my exercise now comes from functional activities like dancing & gardening. It's easy to pace both and they return your time invested in ways that weights simply can't.
I can garden for hours, day after day - squatting, sawing, pulling, farmer's walks, etc. It's probably not as efficient as pure lifting but then weights just stay weights whereas a garden grows constantly and returns your investment
Also try and find some joy in whatever you're doing. Frankly, I got tired of weights and stretching. I still lift but a lot of my exercise now comes from functional activities like dancing & gardening. It's easy to pace both and they return your time invested in ways that weights simply can't.
I can garden for hours, day after day - squatting, sawing, pulling, farmer's walks, etc. It's probably not as efficient as pure lifting but then weights just stay weights whereas a garden grows constantly and returns your investment
This post was edited on 4/8/24 at 4:11 pm
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