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Started By
Message
Middle age sucks -- need help
Posted on 8/26/24 at 11:31 am
Posted on 8/26/24 at 11:31 am
I put this in the PPSA thread but might as well start my own. I am a 47 year old Male, wife is 46. Neither of us are obese, but I am fed up with my weight and just the overall feeling of lethargy. I figure I have 3 years to get in the best shape of my life as I hit 50.
I have never been a huge workout guy. The best shape of my life was when I was doing an elimination diet for our daughter and I was working out at Orange Theory. I got down to about 178 and was really fit. But that was about 8 to 9 years ago, and alcohol, junk food and what not has crept back in.
I am currently sitting at 202, but my body comp sucks. I am 6 feet tall, and I would really like to get down to 185 but add some muscle. I have a comprehensive gym in the basement with free weights, dumbbells, TRX straps, cables, and Smith Machine
I have committed to changing my eating habits and minimizing alcohol. I got a testosterone test and my numbers are in the 590s with 6.9 free.
My Wife is 46 and 5'7 and weighs about 143. SHe says she wants to be about 130ish. She does burn boot camp but is burnt out on it. She wants to tone the core and glutes.
I thought about grasshopper for both of us, but if anyone has any better recommendations please let us know. We aren't terrible, but we aren't great either and I am ready to put in the effort and make some changes.
I have never been a huge workout guy. The best shape of my life was when I was doing an elimination diet for our daughter and I was working out at Orange Theory. I got down to about 178 and was really fit. But that was about 8 to 9 years ago, and alcohol, junk food and what not has crept back in.
I am currently sitting at 202, but my body comp sucks. I am 6 feet tall, and I would really like to get down to 185 but add some muscle. I have a comprehensive gym in the basement with free weights, dumbbells, TRX straps, cables, and Smith Machine
I have committed to changing my eating habits and minimizing alcohol. I got a testosterone test and my numbers are in the 590s with 6.9 free.
My Wife is 46 and 5'7 and weighs about 143. SHe says she wants to be about 130ish. She does burn boot camp but is burnt out on it. She wants to tone the core and glutes.
I thought about grasshopper for both of us, but if anyone has any better recommendations please let us know. We aren't terrible, but we aren't great either and I am ready to put in the effort and make some changes.
5
Posted on 8/26/24 at 11:55 am to Boss
start with grasshopper and run it twice. but run the first 4 weeks back to back and then the last 4 weeks back to back
each of you get 10k steps per day as your "cardio"- easiest thing is go for a walk together
Below is both of your macros. Try and hit the calories and protein numbers for sure. if you want to play with the Carb and fat numbers based on preference on how to eat....have at it.
Middle age doesnt suck, you just havent kept your self in shape and that is ok.
do the above for the 16 weeks. enjoy christmas and thanksgiving day and then reaccess for the new year.
as of now your goal needs to be lose 10 or so lbs. Hopefully over the course of the 16 weeks you are losing about 15lbs of fat and gain about 5 lbs of muscle
hers needs to be about 8lbs total. hopefully 10lbs of fat, 2 lbs muscle gain.
focus on hitting the macros, getting the steps in and getting stronger following the plan
each of you get 10k steps per day as your "cardio"- easiest thing is go for a walk together
Below is both of your macros. Try and hit the calories and protein numbers for sure. if you want to play with the Carb and fat numbers based on preference on how to eat....have at it.
Middle age doesnt suck, you just havent kept your self in shape and that is ok.
do the above for the 16 weeks. enjoy christmas and thanksgiving day and then reaccess for the new year.
as of now your goal needs to be lose 10 or so lbs. Hopefully over the course of the 16 weeks you are losing about 15lbs of fat and gain about 5 lbs of muscle
hers needs to be about 8lbs total. hopefully 10lbs of fat, 2 lbs muscle gain.
focus on hitting the macros, getting the steps in and getting stronger following the plan
Posted on 8/26/24 at 11:59 am to lsu777
OP, IMO, this is literally perfect advice.
If you're as out of shape as you say, this will have you feeling fantastic by the time the Holidays roll around.
2400 might feel a bit restrictive, but if you can find an eating schedule that leaves you satiated whenever you get bored or want to comfort eat you'll be doing great.
If you're as out of shape as you say, this will have you feeling fantastic by the time the Holidays roll around.
2400 might feel a bit restrictive, but if you can find an eating schedule that leaves you satiated whenever you get bored or want to comfort eat you'll be doing great.
This post was edited on 8/26/24 at 12:00 pm
Posted on 8/26/24 at 12:16 pm to Odysseus32
quote:
2400 might feel a bit restrictive, but if you can find an eating schedule that leaves you satiated whenever you get bored or want to comfort eat you'll be doing great.
I have 2400 as his TDEE so would need to be 1800-2000 really for around a 500kcal deficit. add that and the extra steps and its prolly closer to 700 which is about where he needs to be imo.
Posted on 8/26/24 at 12:51 pm to lsu777
Ah, okay didn't see that.
Yeah 1800 would be tough. Not tougher than feeling awful all the time, though.
Yeah 1800 would be tough. Not tougher than feeling awful all the time, though.
Posted on 8/26/24 at 1:04 pm to lsu777
Ok, I downloaded grasshopper. SHould I just spend a day figuring out maxes on all of these. I have no clue what my max is to be able to carve out 55% or what not. Also, should I use the Olympic bar and go free for everything or can I use smith machine.
For chin-ups, I am assuming assisted to start, especially for my wife, so using resistance bands to assist would be good?
For chin-ups, I am assuming assisted to start, especially for my wife, so using resistance bands to assist would be good?
Posted on 8/26/24 at 1:09 pm to Boss
quote:
SHould I just spend a day figuring out maxes on all of these. I have no clue what my max is to be able to carve out 55% or what not. Also, should I use the Olympic bar and go free for everything or can I use smith machine.
Following as I will be starting Grasshopper next week.
Posted on 8/26/24 at 2:31 pm to Boss
quote:
I have no clue what my max is to be able to carve out 55% or what not. Also, should I use the Olympic bar and go free for everything or can I use smith machine.
1) just pick something very very conservative to start if you are familiar with the lifts and form for them or just start with the bar. you can check maxes after the first month back. I would just do something extremely light as your max.
2) use Olympic bar, not smith machine
quote:
For chin-ups, I am assuming assisted to start, especially for my wife, so using resistance bands to assist would be good?
quote:
For chin-ups, I am assuming assisted to start, especially for my wife, so using resistance bands to assist would be good?
yea assisted if needed or do very strict lat pulldowns in place.
Posted on 8/26/24 at 2:32 pm to Odysseus32
quote:
Yeah 1800 would be tough. Not tougher than feeling awful all the time, though.
if eating whole foods, 1800 can seem like a lot of volume. he could start at 2k if he wanted too. that was just based off the leangain calculator trying to get a 500 cal deficit.
Posted on 8/26/24 at 2:43 pm to Boss
quote:
SHould I just spend a day figuring out maxes on all of these
You can find a true 1 rep max or just pick something that seems like it would be a challenging set of 1-3 reps.
Use that as your training max and calculate percentages from there.
If after a week it feels absurdly light, then bump it up a bit. If too heavy, then lower it. Eventually, you'll find a good equilibrium.
The guy who writes the PPSA programs even recommends using 90% of true 1 rep max as your training max. The goal is consistent challenging training, not the absolute most weight possible.
Every month add 10lbs to your training max on squat/deadlift. 5lbs on bench.
Posted on 8/26/24 at 4:22 pm to lsu777
quote:
16 weeks you are losing about 15lbs of fat and gain about 5 lbs of muscle
Is that much muscle gain in 16 weeks only possible because of noobie gains?
Posted on 8/26/24 at 5:32 pm to lsu777
How the heck am I gonna get 200g of protein in a day? I had chicken for lunch and dinner, a protein scoop, and a small bag of peanuts. I’m at 102 and I’m stuffed.
Posted on 8/26/24 at 5:52 pm to pwejr88
quote:
Is that much muscle gain in 16 weeks only possible because of noobie gains?
Yea
Posted on 8/26/24 at 6:00 pm to Boss
quote:
How the heck am I gonna get 200g of protein in a day? I had chicken for lunch and dinner, a protein scoop, and a small bag of peanuts. I’m at 102 and I’m stuffed.
200 isn’t some insane amount. Not even a lot at all
So example meal play to hit that in 1800g
Breakfast-
3 eggs blended with 1/2 cup fat free cottage cheese and scrambled
3 strips center cut bacon
6pm fat free fair life milk
Lunch-
8oz chicken breast(pre cooked weight) grilled
300g baby red potatoes
Dinner-
10oz 93% lean ground beef
1/2 bag uncle Ben’s microwaveable jasmine rice
Post workout-
1 scoop whey protein isolate mixed with 6 oz fair life fat free milk
Should put you under1800 calories and over 200g protein
Posted on 8/26/24 at 6:07 pm to Boss
quote:
smith machine
Posted on 8/26/24 at 7:00 pm to Boss
Theres already been some good advice given in this thread but there are many ways to skin this cat.
One option is to snowball it. Start small, do something easy to do but be consistent with it. 30 minutes dedicated walking every day for a week. Second week keep the walking and add pushups. Third week start restricting sweets and sugar. Fourth week start adding more exercises....so on and so on
I prefer body weight exercise, you can walk, do pushups, pullups and squats, lunges etc without any gym equipment and get in fantastic shape.
I personally also prefer restricting carbs. There are many ways to skin the cat...but you have to find something you can realistically sustain
One option is to snowball it. Start small, do something easy to do but be consistent with it. 30 minutes dedicated walking every day for a week. Second week keep the walking and add pushups. Third week start restricting sweets and sugar. Fourth week start adding more exercises....so on and so on
I prefer body weight exercise, you can walk, do pushups, pullups and squats, lunges etc without any gym equipment and get in fantastic shape.
I personally also prefer restricting carbs. There are many ways to skin the cat...but you have to find something you can realistically sustain
Posted on 8/26/24 at 7:23 pm to scottydoesntknow
quote:
There are many ways to skin the cat...but you have to find something you can realistically sustain
To the OP if you are not tracking your data with a smart watch then get one. Being able to see progress such as resting HR and VO2 max has been a motivator for me to keep going at it.
I’m 48 and a year and a half or so ago I decided to get healthier and have been steadily seeing gains.
Sign up for a 5k even if you walk it it then makes you want to improve on that time and that becomes the motivation to get up and walk each day.
Posted on 8/26/24 at 10:04 pm to Boss
I'm in the camp of if you have been doing nothing, don't go 100% on day one... You sound like you want to make a life style change so you have time on your hands.
I would just add a few days of some kind of weight training. Track your calories for a week before you diet.. Use that and cut out 500 cal. that's really all you need to start. Just progress and refine from there. Find something you like and just be consistent. It doesn't have to be a 24/7/365 thing. Find a good balance.
I would just add a few days of some kind of weight training. Track your calories for a week before you diet.. Use that and cut out 500 cal. that's really all you need to start. Just progress and refine from there. Find something you like and just be consistent. It doesn't have to be a 24/7/365 thing. Find a good balance.
Posted on 8/26/24 at 10:08 pm to Boss
As somebody else who was starting from scratch….and at an older age…if you do squats at all watch everything you can on YouTube about form and start with minimal or no weight. I’d also recommend supplementing your beginning squats with Bulgarian split squats to build glute and hamstring strength and do goblet squats to nail your form before you start moving up in weight with a barbell.
If your glutes and hamstrings are persona non grata then you need to build those up or your other muscles will compensate and you’ll tweak your back. There are a lot of muscles connecting your legs to your back and torso . Adductors, glutes, hamstrings, quads, etc. Your body is good at compensating to get the job done and that’s not what you want. Another benefit of all of this glute, back and hamstring assistance work is that if you have back issues it’ll never feel better after a few months of this. It’s amazing how all of that shite is connected.
Maybe you won’t have these issues but that’s what happened to me. A straight linear progression can get you into a weight that bites you if you don’t have the proper form and base. After damn near 7 months I’m just now to where I feel like I can do a legit squat to depth with the right form. I’m weak as shite but don’t care…it’s a marathon not a sprint.
But in all it’s fricking awesome. I feel and look better than I have in a long time in just 7 months. If your wife is on board that’s even better. Kick arse.
If your glutes and hamstrings are persona non grata then you need to build those up or your other muscles will compensate and you’ll tweak your back. There are a lot of muscles connecting your legs to your back and torso . Adductors, glutes, hamstrings, quads, etc. Your body is good at compensating to get the job done and that’s not what you want. Another benefit of all of this glute, back and hamstring assistance work is that if you have back issues it’ll never feel better after a few months of this. It’s amazing how all of that shite is connected.
Maybe you won’t have these issues but that’s what happened to me. A straight linear progression can get you into a weight that bites you if you don’t have the proper form and base. After damn near 7 months I’m just now to where I feel like I can do a legit squat to depth with the right form. I’m weak as shite but don’t care…it’s a marathon not a sprint.
But in all it’s fricking awesome. I feel and look better than I have in a long time in just 7 months. If your wife is on board that’s even better. Kick arse.
This post was edited on 8/26/24 at 10:19 pm
Posted on 8/26/24 at 10:51 pm to lsu777
What app are those two screencaptures from?
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