Nearing 50 and Hit Rock Bottom

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.

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.

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.

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.

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.

have you had your testosterone levels checked etc?

I have. That has been an ongoing battle.

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

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

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.