New Member, 46years old (soon) and pic after one year of hard work
Hello everyone, Im a noob to the forum, and just want to introduce myself.
Im 46, and been training for just over a year, and lost about 25lbs, and nearly have reached my goals (not quite there, but close). Work in progress. The pic is under my forum name
Its never too old to start. Hope to talk with ya on the forums!
Some info on my Diet Technique and exercise Program
I really have to start from the beginning to give you all a circumference idea on why I do the things I do now, which is just adjustments based on positive and negative feed back my body gave me along my journey.
Before I started I was 25lbs over weight (or roughly 185lbs, 36-38 pant size), and I weeded through the BS, and educated myself then came to some basic fundelmental diet and exercise conclusions. I then set out to get my mind conditioned correctly on passion and motivational issues.
I first accepted the limitations on my age: what it could bring and what it may not bring. I just worried myself over the things I could control and didnt worry about the things I couldnt control. I had to understand that at my age my testosterone levels were naturally lower, and accept this (what choice do I have?)
When I started, I accepted the fact the weight didnt come on overnight, and it wouldnt come off over night, AND more importantly, I was going to lose it slowly, and MAKE me have patience, and LISTEN to my bodily responses.
First, I set goals for myself. I obtained a picture poster of the body I wanted to have and hung it my garage (self made gym) on a slider bar with star stickers (get to that in a moment).
I am starting with the CALORIC configuration as I believe this is the most important (with a very close second, nutrients):
I created a DIET JOURNAL Spread sheet in Excel; in which I print copies and enter my meals manually EACH DAY, the caloric content, carbs, fats, and protein.
After study, I decided to go with calculating my INITIAL BMR by the Benedict fomula (I understand there are other ways, but this worked for me).
However, I got VERY detailed and narrowed and nailed everything down (approximated science): For example:
I calculated caloric expenditure based on what I did in a 24 hour period and this included: 1. sleep hours (and how many approximate calories burned, 2. Awake hours (no work, or WO, and the approximated calories burned), 3. Work hours (and the approximated calories burned), 4. The combinations of exercise when working or and off day from work (and the approximated calories burned, and the applicable combinations and variances), 5. Off day from work, and complete rest day, and so on and so forth (you get the idea).
I made a complete Excel spread sheet with these calculations, based on my age, weight, (at the time, and this is crucial, because as weight drops (or changes), caloric expenditure also changes), and height. I then calculated my LIVING caloric line (just for organ function, breathing, etc, and no activities), and the MT LINE BASED SOLEY ON MY APPROXIMATED expenditure in excel (as noted above).
When I first began, I backed off the MT Line configured for the 24 hour period, by -500 (with the understanding it takes an approximated -3500 to lose one pound of approximated tissue).
I then set the standard for my explicate nutrient intake within the caloric limitations. I made a complete FOOD OFF LIMITS Excel sheet, and likewise, I made a CLEAN FOOD ON LIMITS Excel sheet.
I also set a difference in motion: I brainstormed EVERTHING ABOUT MYSELF, and was brutally honest. For every WEAKNESS I had, I created something to COMBAT that weakness in nearly all conceivable combinations that would have adverse effects on me mentally, emotionally, etc, and would AFFECT, and EFFECT, my personal goals. In other words, there was something IN PLACE to DEAL with this when or if some weakness surfaced--and this was a CRUCIAL integration. I had to add things along the way and make adjustments, but this was a very important item in my goal journey.
On the GOOD FATS side of the equation (one which I STILL adhere to, and know there may be other approaches, one has to understand this worked for ME), I PRIMARILY ONLY take in NUT FATS, and Flax oil, and Fish oil, as my priomary source of fat intake---ONLY. I get a VERY LITTLE amount or miniscule amount from other sources. I eat such things as: Natural PB, Almonds, and other nuts (no cashews), some beans, flax gels, and fish oil gels.
On the COMPLEX carb side (whats allowed): Oatmeal, Whole wheat pita bread (or whole wheat bread, both without REFINED SUGAR, or High frucose corn syrup (HFC), FiberONE cereal, and other carefully selected whole wheat cereals, and other good complex carb food.
On the SIMPLE CARB side (whats allowed, and I eat this at selected times): Grapefruit (staple FRUIT ITEM-fiber), Strawberries, Apples (green), cantelope, watermelon (water-fiber), raisins, dried plums, as a few examples.
PROTEIN (what I allow): White or dark Tuna in water (STAPLE ITEM), Chicken (baked, skinless, on bone or without (STAPLE ITEM), Salmon (STAPLE ITEM), some carefully selected HAM, Turkey (STAPLE ITEM), and decided to forego any BEEF (and I havent had ANY in nearly a year now, and is just a choice I made for my own reasons). This should give you an idea, I take NO supplement protein (shakes and the alike)
Other things I consume: Most or all VEGGIES, Fat free and sugar free, yogurt. Nat. Cin. Raisin PB (evaporated cane juice as source of sweetness for the cinnimin), Salads with tomatoes, low cal-low fat, (and a small amount of HFC) but MUST be under 70c--dressing. Sometimes (at selected times) I mix in chicken or tuna in the salad along with almonds. I also eat FAT FREE Cottage cheeses, sometimes eggs ( its a good source,no reason for being lite on it, just dont care for it)
On cheating: I flat dont cheat, 99.5% of the time. Since I know I am going to be in a caloric deficit, I also know there WILL BE TIMES, I will have hunger cravings, and like I said before, I have something IN PLACE to combat this weakness: eating frequently, carefully selected (and on hand and IN MY FACE and stored in pantry) items that I LOVE: 1. selected Oatmeal raisin cookies, selected peanut butter bars, etc. Christmas, New years, Easter, and once in a while cookouts, I have a plan in place, in what I call "OFF SET" for these holidays, which encompass the subsequent days following the caloric overage on the holidays (and I GAIN NOR LOSE at this time), and at this period, this is the goal setting, and then its back to the job at hand. I will OCCASIONALLY (And RARELY mind you), have something on the bad item off limits menu).
I eat NO REFINED SUGARS, no white bread, no chocolate, cakes, pies, donuts, drink no alcohol, cupcakes, chips, bad cheeses, butter, hydogenated fat items, and refrain from HFC (its hard to stay away from this crap though). At first it was difficult (SO WHAT!), now its a LIFE STYLE)
I also allow Parmeson, natural HONEY musturd, garlic salt (I do not salt my foods, though Im not sensetive to salt in the first place), for example toppings.
With this in mind, I also new at the beginning I was going to cruise right along and the weight progressions was going to sky rocket, and then drop and level off after a time (5 months it did). In addition, I new that since I am in a caloric deficit, my strength, progression, energy, and muscle growth was going to be compromised (or not optimal).
Overtime, with my bodily responses, I learned the following about myself through trial and error: 1. I need at atleast 5 to 6 days of rest between weight training body parts (less on bi's), 2. My body seems to run in 9 day cycle for its bodily weight change or to be effected or to VISUALLY see a difference in the tissue loss subject matter (the beauty of the excel sheet, as I made adjustments, it was ACTUALLY PARELLELING in numeric value WITH actual real world results--VERY CLOSE).
I have learned to surround my bulk of my diet around the big lift days (Chest, squat, MP, deadlift,). I have learned to lesson my dietary intake around cardio + small lift days, and expand it or spread it. I have learned eating before bed does not effect me.
In addition, I have another trick for the cravings I use: its the 24 hour clock switch. Each day I have a SET 24 hour clock for the limit on caloric intake of which I CANNOT GO OVER the caloric limit in this period. However, now then I will SWITCH IT on the fly: For example: Say the clock is 12a to 12 a for certain day and Im working 3 to 11 these days. Each day there is a caloric limit. At midnight, I can CHOOSE to EAT then, or allow an additional deficit beyond the 24 hour (by going to bed for example or stay up and then go to bed), or EAT (which is for the next days limit), waite a couple hours and THEN WEIGHT TRAIN. This way SOME OF THE CALORIC content some from one day and the other can be involved in the energy equation to assist with weight training.........but STILL be in deficit at the same time. Sometimes, I may eat EARLIER (say 8p and eat then, or 4 hours earlier, which one would say, this is a SURPLUS NOW--no not really. I do this sometimes to engage caloric around scheduled weight training after work when working 3 to 11. Though its 4 hours early, I then restart the clock then at 8 to 8, BUT extend the time back to 12 and make it up, and on and on with the combinations, and this has WORKED for me, and provides MANY good things.
In my weight training: I do: Squats for legs, Preacher curl and standing curl for bi's, French press, close grip press for tri's, Incline/Flat/DB for chest, MP front and behind neck for delts (no laterals), bent over row (over hand and under hand grips) back, deadlift.
For the first 10 or so months cardio was 4 times a week at 25. However, since March, I have STEPPED THIS UP CONSIDERABLY for a bodily response reason. In April I did #32 sessions at 30m, May I did #49 sessions at 30m, and this month my time is 35m and the goal is #32, and I do these at scheduled times around work, before bed, and in am (after an 8 hour sleep fast). My body (with diet in mind) LIKES CARDIO. However, I DESPISE IT, BUT, I am more STUBBORN and HAVE MORE PASSION for my GOAL---THAN the dislike for cardio.
