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#21
26 January 2018, 00:12
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Thanks for the SLOW thread. I am 55 years old. Currently a 39” waist. 5’11” height and 250lbs. Went from 32” waist to the 39” over a ten year period. Workouts used to be combination of weights and strength with cardio of swimming 1-2 miles 4 times per week and/or treadmill.
Working out went from something I enjoyed to just the thought of a gym a real challenge just to walk through the front door. After knee replacement surgery I lost motivation to workout. Which was probably the time I needed it most. Looking to get back to about 195-205lbs and a 34” waist. I post less often than I used to but always appreciate the SME’s and the candid advice here. Polypro, For the TRT advice and this thread of sensible and science based weight loss and training ideas from everyone, much appreciated and thank you. Sometimes, hearing others in the same boat doing something about it is just the kick in the ass I need.
__________________
"There are thousands hacking at the branches of evil to one who is striking at the root."-Henry David Thoreau "The strongest reason for the people to retain the right to keep and bear arms is, as a last resort, to protect themselves against tyranny in government." -- Thomas Jefferson “A little science estranges one from God. A lot of science brings one back.” -Francis Bacon 
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#22
26 January 2018, 00:30
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__________________
"There are thousands hacking at the branches of evil to one who is striking at the root."-Henry David Thoreau "The strongest reason for the people to retain the right to keep and bear arms is, as a last resort, to protect themselves against tyranny in government." -- Thomas Jefferson “A little science estranges one from God. A lot of science brings one back.” -Francis Bacon
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#23
26 January 2018, 07:33
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__________________
We don’t derive our purpose from our work, we bring our purpose TO our work.
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#24
26 January 2018, 07:54
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I know old and slow, as I am one. 70, 5'10,185lbs, broke back L3-4, gall bladder gone, thyroid O/A, pancreas slow, prostrate large and an artificial joint in my big toe. Saliva works off and on, because of radiation. Right shoulder screwed up along with left wrist, stuff you learn to live with...
I still hit the gym, on good days, 5 days per week. The last ten pounds have been with me for a long time and it looks like they are something I'll keep. Disciplined eating is very hard as my wife still enjoys preparing full meals. My only advice would be to keep working your heart and breathing. Goals will change as you age.
__________________
...when in doubt...over prime.
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#25
26 January 2018, 09:13
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Examine.com Suppversity.com Mike Israetel Brad Schoenfeld Eric Helms James Krieger Broderick Chaves Greg Nuchols Alan Aragon Jeremy Loenneke Stu Phillips Teach a man to fish...
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#26
26 January 2018, 09:23
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Now, this is NOT recommended, because your micronutrients will be screwed, and without enough protein you'll lose muscle mass - but it demonstrates the math and thermodynamics: If you eat less than your body needs, it will pulls from fat stores. So eat what you want as long as you are meeting the required fat (.5-1g/kg) and protein (1.6-2.2g/kg. I'd just shoot for 2, as more protein can only help, not hurt), with the remainder carbs. Obviously, nutritious whole food is better than a Pop-Tart. You need to actually LIKE what you are eating - or you'll quit and go back to bad habits.
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#27
26 January 2018, 15:53
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Thanks again.
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#28
27 January 2018, 06:34
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People don't realize that once you gut it out for 8-12 weeks, it becomes a habit and you can't stop. Give it a year (which is not really a long time) and you can drop 50-75lbs of fat or more. If you're over 40, go get your hormones checked and hop on HRT - and you'll laugh at people bitching about getting "old" 
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#29
27 January 2018, 08:41
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#30
27 January 2018, 16:57
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__________________
"There are thousands hacking at the branches of evil to one who is striking at the root."-Henry David Thoreau "The strongest reason for the people to retain the right to keep and bear arms is, as a last resort, to protect themselves against tyranny in government." -- Thomas Jefferson “A little science estranges one from God. A lot of science brings one back.” -Francis Bacon
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#31
27 January 2018, 23:49
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This is good stuff. I'm 41 and have always been fairly thin, with a high metabolism. 3 kids and a bizarre work schedule later, my exercise routine is non-existent and I've been eating when I can and usually stuffing myself because I'm starving. Now I'm decidedly "puffy" around the midsection and my resting BP has started to creep up. This has been great to read and lots of good info (and motivation) in here too.
__________________
"The only thing necessary for the triumph of evil is for good men to do nothing." -Edmond Burke
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#32
28 January 2018, 16:20
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Check your PMs
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#33
29 January 2018, 11:16
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#34
29 January 2018, 11:36
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Certainly no expert and Poly can correct me if I am wrong, but my understanding is that the calories you are burning by working out would count towards your calorie deficit. Let's say your maintenance caloric intake is 2300 (not gaining or losing weight) and your target caloric intake is 1800 to cut weight. If you are eating 1800 calories per day and you burned 200 on the treadmill, and ate the same food, you would have 1600 for the day. That would allow you to eat 200 more calories and still maintain your target of 1800, or you could eat the same and do 1600. That is why the calculator that Poly posted specifically asks about your activity levels(Sedentary, semi-active, active etc). If you are working out every day you can eat a bit more and still maintain your target intake. If you are sedentary, you are relying totally on the caloric intake of your diet for cutting weight. That is my understanding anyway.
__________________
I was born my papa's son When I hit the ground I was on the run I had one glad hand and the other behind You can have yours, just give me mine When the hound dog barkin' in the black of the night Stick my hand in my pocket, everything's all right -ZZ Top
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#35
29 January 2018, 11:42
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Yeah, the calculator Poly posted says my maintainance number is just shy of 2700. I'm taking the long approach and trying to maintain plus/minus 500 of deficit. I don't have a ton of weight I need to loose and time is on my side since I'm retired now.
So I had 323 cals for breakfast and just burnt 350 on the treadmill, so I can have 6 beers for lunch, right?
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#36
29 January 2018, 11:45
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As long as they are 4.5 calories or less each....Yes.
__________________
I was born my papa's son When I hit the ground I was on the run I had one glad hand and the other behind You can have yours, just give me mine When the hound dog barkin' in the black of the night Stick my hand in my pocket, everything's all right -ZZ Top
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#38
29 January 2018, 15:11
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__________________
"The most HSLD stuff ever taught was the basics. So-called 'advanced training' is often no more than the very fluid and expert application of those basic skills." - SOTB
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#39
29 January 2018, 19:54
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BTW, 6x90/day = ‘bout a pound a week!
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#40
29 January 2018, 20:28
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Reason #13,349 why I love SOCNet.
Man Poly--great job climbing back up the hill. You guys are an inspiration to this 33 year old. Love the convict fitness stuff too--lack of equipment is NEVER an excuse!
__________________
Keep your mouth shut and listen. That is the best piece of advice I have been given.
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