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Started By
Message
Almost 40 and I’m officially fat
Posted on 7/30/20 at 9:17 pm
Posted on 7/30/20 at 9:17 pm
39
6’0”
218lbs
I was in a bad car accident 5 years ago. I was able to eventually walk again after 6 months of PT but I can not run and my back gives me trouble.
Since the accident I’ve gained 30lbs of belly and chest fat. I turn 40 in a few days. I’d like to drop these 30 lbs and get back into shape. I’m leaning towards 20-4 IF but would like to also build some muscle.
Any links or recommendations would be appreciated.
6’0”
218lbs
I was in a bad car accident 5 years ago. I was able to eventually walk again after 6 months of PT but I can not run and my back gives me trouble.
Since the accident I’ve gained 30lbs of belly and chest fat. I turn 40 in a few days. I’d like to drop these 30 lbs and get back into shape. I’m leaning towards 20-4 IF but would like to also build some muscle.
Any links or recommendations would be appreciated.
13
Posted on 7/30/20 at 10:41 pm to Ronnie
I don’t have any advice but I’d like to say good for you for trying to better your health & good luck!
Posted on 7/30/20 at 11:38 pm to Ronnie
Look up the whole 30 challenge. Change your diet first
Posted on 7/30/20 at 11:51 pm to Ronnie
Losing the weight = diet first. Use a calculator to determine caloric needs based on your age, weight, and activity level. Track calories using an app or journal. 20/4 works for a lot of people. If you notice you binge too much in the 4 hour window, stop doing IF. It’s not the only way to lose weight.
Health = Start a strength training program. With your back issues, I’d recommend a PT or someone that can guide you through workouts that are safe for you. Any basic strength program though is recommended. From what I’ve seen, it is absolutely imperative for people to get strong with (relatively) heavy weights if they want any kind of healthy, active longevity.
Since you can’t run, walk. In fact, walking might be better than running for many people needing to lose weight and gain strength. If walking is a no-go, try swimming or biking. You don’t need a lot of cardio. Say 15-20 minutes a day on average of steady, easy aerobic activity to start. See where you are in a few months before increasing.
Guarantee you can lose you 30 pounds by Halloween.
Health = Start a strength training program. With your back issues, I’d recommend a PT or someone that can guide you through workouts that are safe for you. Any basic strength program though is recommended. From what I’ve seen, it is absolutely imperative for people to get strong with (relatively) heavy weights if they want any kind of healthy, active longevity.
Since you can’t run, walk. In fact, walking might be better than running for many people needing to lose weight and gain strength. If walking is a no-go, try swimming or biking. You don’t need a lot of cardio. Say 15-20 minutes a day on average of steady, easy aerobic activity to start. See where you are in a few months before increasing.
Guarantee you can lose you 30 pounds by Halloween.
Posted on 7/31/20 at 8:51 am to Ronnie
quote:
6’0”
218lbs
Not terrible.. get serious about diet and you will shed 30lbs in no time
Posted on 7/31/20 at 9:33 am to Lester Earl
quote:
Look up the whole 30 challenge. Change your diet first
A great place to start but very tough out of the gate.
I'd recommend RP. A little easier for food choices, but you still have to meal prep.
Posted on 7/31/20 at 2:16 pm to Ronnie
What is the best diet and exercise regime? Keto? Atkins? IF?
Answer: The one that you will stick to!
What I recommend:
1.If you have not already done so, cut out all alcohol.
2.Eliminate sugar.
Those two alone are a GREAT way to start. If you do no nothing else, those two alone should shed some pounds.
3. Walk. Start out just walking for 20-30 minutes, in your neighborhood, place of choice, with a spouse/friend/pet, etc.
Do that for awhile and see how you respond. THEN I would look into the "next level", creating a daily caloric deficit with your macros, and adding some resistance training to your exercise regime.
If you slash calories hard right now AND add a bunch of resistance work, you will most likely not be able to sustain it and probably quit. Each week or two, you then create another caloric deficit, maybe 200-300 calories, something reasonable, and create it via diet, exercise, or a combo of both.
This approach will also allow you to retain muscle better while losing fat. You DO already have some muscle and you want to keep it for many reasons.
Answer: The one that you will stick to!
What I recommend:
1.If you have not already done so, cut out all alcohol.
2.Eliminate sugar.
Those two alone are a GREAT way to start. If you do no nothing else, those two alone should shed some pounds.
3. Walk. Start out just walking for 20-30 minutes, in your neighborhood, place of choice, with a spouse/friend/pet, etc.
Do that for awhile and see how you respond. THEN I would look into the "next level", creating a daily caloric deficit with your macros, and adding some resistance training to your exercise regime.
If you slash calories hard right now AND add a bunch of resistance work, you will most likely not be able to sustain it and probably quit. Each week or two, you then create another caloric deficit, maybe 200-300 calories, something reasonable, and create it via diet, exercise, or a combo of both.
This approach will also allow you to retain muscle better while losing fat. You DO already have some muscle and you want to keep it for many reasons.
This post was edited on 7/31/20 at 2:19 pm
Posted on 7/31/20 at 4:00 pm to TigerAlum93
Low carb diet and lap swimming has worked wonders for me.
Posted on 7/31/20 at 4:17 pm to Ronnie
Coke. It’ll give you a ton of energy and curb your appetite.
Posted on 8/1/20 at 7:32 am to Ronnie
6’ and 218lbs is not bad at all, at least for my build.
Posted on 8/1/20 at 7:51 am to Ronnie
Quite a few good recommendations here already. Sounds like, to a lesser extent, I was in a similar situation.. car wreck led to ruptured disc and surgery. 5-8 165 went up to 185, years later i'm now 155. Find a diet plan that works for you. Walk, bike, or swim everyday. With my back issues, for the first 3 weeks I only did ab routines, supermans, yoga, after 3 weeks I added non standing or non load bearing lifts (bench, incline, seated back fly, pull-ups, shoulder flys, wall squats, split leg air squats, leg curls, etc). After 3 months I slowly added back standing exercises. If I feel it where I'm not supposed to in my back I shut it down and go back to non weight bearing for 2 weeks.
The biggest thing I can say is, for me, the extra weight was having a BIG effect on my back. If my weight creeps back up i'm asking for trouble...People say I look skinny now, don't care, no back pain/ sciatica.
The biggest thing I can say is, for me, the extra weight was having a BIG effect on my back. If my weight creeps back up i'm asking for trouble...People say I look skinny now, don't care, no back pain/ sciatica.
This post was edited on 8/1/20 at 7:52 am
Posted on 8/2/20 at 3:01 pm to Ronnie
Reduce carbs and calories, and start walking daily.
Posted on 8/3/20 at 9:19 pm to Ronnie
quote:
39
6’0”
218lbs
That's not too bad.
I was 5'10"
217.4 lbs
and 49.
Unlike everyone here, I have zero athletic ability and zero desire to work out or lift weights. I hate running or anything else exerting myself. I have come to that realization.
However, I began a bit of a crash no carb/sugar low calorie diet. Lost most of my water weight and then plateaued at 205. I stayed over a week at 205. Then I started looking at keto. Within a day I was in ketosis and the weight started burning off yet again. Today I'm at 191.6#. I still have 10-15 left before I'm back to my bootcamp size when I was 20.
I'm not a keto advocate because any diet is just quit and suffer. It's awful weening your body off carbs and sugar. But there some help.
1. Get a smart scale so you can track your weight.
2. Get a food tracking app like myfitnesspal (I don't pay)
3. Get a fitbit/step everything counter.
I've gone from very sedimentary to walking 2 miles a day not because I love walking, but it helps.
Posted on 8/7/20 at 10:46 am to pilsnerpusher
quote:
If I feel it where I'm not supposed to in my back I shut it down and go back to non weight bearing for 2 weeks.
I feel like this needs to be restated. I have a protruding disc in the middle of my back, and I would try to push through the pain. Then, I would not give my back enough time to recover, before going back and reaggravating the nerves. For me it would lock my upper back & limit ROM for my neck. A few chiro sessions, while continuing would clear me up.
It wasn't until I quit everything for a few years, did I stop having flare ups. Now, I am struggling to get back into it. My goal right now is to get back to a decent pace to run 5k (then build to 10k). I just love to run, as it is the ultimate stress reliever for me (when I can do it w/o set-backs).
Posted on 8/7/20 at 11:58 am to Ronnie
I'm 43, and lost 50 poounds from January 2019-April 2019. I was 229 and got down to 180. I'm currently 193, which is very comfortable for me. I'm 6'1. My cholesterol when I started in January 2019 was 238, cholesterol when I went for my recheck in June 2019 was 188.
I went for 10 weeks on a daily caloric intake of 1500-1800 calories/day, NO CHEAT DAYS FOR TEN WEEKS. The weight melted off. After 10 weeks I would add 150-200 calories every 2 weeks to see what my body and weight would do. I was still losing. After 2 weeks I would add 100-150 calories a week for 2 weeks. Here I am a year and a half later and I'm up to 2800 calories/day.
If I see my weight going up I cut back on calories for 2-3 days, weight goes back down.
Until you call it a lifestyle instead of a diet it will fail every time.
I went for 10 weeks on a daily caloric intake of 1500-1800 calories/day, NO CHEAT DAYS FOR TEN WEEKS. The weight melted off. After 10 weeks I would add 150-200 calories every 2 weeks to see what my body and weight would do. I was still losing. After 2 weeks I would add 100-150 calories a week for 2 weeks. Here I am a year and a half later and I'm up to 2800 calories/day.
If I see my weight going up I cut back on calories for 2-3 days, weight goes back down.
Until you call it a lifestyle instead of a diet it will fail every time.
This post was edited on 8/7/20 at 12:00 pm
Posted on 8/7/20 at 7:42 pm to TechDawg2007
TechDawg I have your thread bookmarked. I went from 244 to 219 now, but I just really started my new life on March 27th. Best present I have ever given myself. I go back and read what you posted every so often.
Posted on 8/8/20 at 11:23 am to SkintBack
That’s awesome man!!! So glad you’re doing great
Posted on 8/11/20 at 11:44 pm to Ronnie
IF and Keto
This post was edited on 8/11/20 at 11:44 pm
Posted on 8/17/20 at 2:07 pm to SirWinston
Update
Down almost 11 lbs to 207.2
Went with Whole 30 for past 16 days.
Started some exercise this weekend
Diet has been easier than I expected. I do want a beer and a sammich but I’m making it.
Down almost 11 lbs to 207.2
Went with Whole 30 for past 16 days.
Started some exercise this weekend
Diet has been easier than I expected. I do want a beer and a sammich but I’m making it.
Posted on 8/17/20 at 2:21 pm to Ronnie
Go ahead Ronnie.
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