35 And Ready to Rock

[crux19]

Hey gang. I just turned 35 a week ago, so I guess I belong in this thread... far far away from the young studs. I'm trying to get back into shape and I'd like to solicit some advice from some folks who are similar (physically) to me.

I'm 6'2" 225 lbs. I don't really care what I weigh, but I want to be much leaner than I am now. I figure I need to drop 20-25 lbs of fat, minimum.

I've been running for a number of years now, off-and-on. I was typically running 20-25 miles a week. About 5 weeks ago I stopped all that and switched to more sprinting and a bit more lifting. I do 4-5 sprint sessions per week and 1-2 lifting sessions. A sprint session might look like 10 x 100 meters at near 100% effort. I try to switch it up from time-to-time and throw in a couple 300 meters or more 50 meters. I'll also throw in a 6 mile jog at least once a week. My weight sessions I've been limiting to upper body; curls, tricep kick-backs, shoulder exercises, sit-ups, push-ups, pull-ups. Keep in mind I'm doing all this in my garage with a barbell and a couple dumbbells. Whatever I'm working on I try to keep it high intensity to make good use of my time. I'm probably doing at least 3-4 hours a week of high-intensity exercise. (maybe not enough?)

My biggest problem is my calorie intake. I've gotten really good at tracking everything, except times I eat out, which I keep to a minimum. I did 1800/day for a week and felt like garbage after a couple days. Recently tried 2000/day and, again, felt like garbage. So... either 2000 calories is way too little for a guy my size, or I'm a sissy. In either case, I can't eat that little because I work with my brain and I can't work at 100% when I feel that way. Instead of starting low and working my way up, I've decided to switch gears. Today I'm going to eat 3000 calories, plus 50% of whatever my heart rate monitor says I burn during exercise. I'm going to try this for a few days and see how it goes. Would love input on this from you guys...

As for what I'm eating, I eat very few carbs... almost none. I try to keep my protein:fat ratio at 2:1. At 2000 calories that was something like 200g protein to 100g fat. I'll see what that becomes at 3000 calories.

[Watsonm5]

Glad to see you're back in the game! Go to www.Scoobysworkshop.com and tools, accurate calorie counter just to get an idea of your TDEE. Reduce accordingly. Start with 100-200 cals below and re-adjust along the way. It's all about calories in vs. out.

I think you're not eating enough quite honestly. HIIT does take it's toll so I would dial that in to 2 hours a week is plenty. Increase your carbs as well. Also a reason you feel like chit.

[crux19]

Thanks Watsonm5! When I get back to my fighting weight this time I'm not going to slack off

Increase your carbs as well. Also a reason you feel like chit.

I should have elaborated on the carb thing a little. I ate "zero carb" for nearly 5 years. I still mostly eat that way but I'm not as strict as I used to be. Zero carb is basically nothing but animal products... meat, eggs, and some dairy. I only point it out because I'm not experiencing induction flu symptoms. My body is fully keto-adapted.

[ljimd]

5 years zero carb, now fully keto adapted, and still carrying 25#s of extra fat.

Sorry, I don't have any advice for ya'.

Good luck.

[crux19]

5 years zero carb, now fully keto adapted, and still carrying 25#s of extra fat.

Sorry, I don't have any advice for ya'.

Good luck.

Thanks anyway.

[ironwill2008]

Hey gang. I just turned 35 a week ago, so I guess I belong in this thread... far far away from the young studs. I'm trying to get back into shape and I'd like to solicit some advice from some folks who are similar (physically) to me.

I'm 6'2" 225 lbs. I don't really care what I weigh, but I want to be much leaner than I am now. I figure I need to drop 20-25 lbs of fat, minimum.

I've been running for a number of years now, off-and-on. I was typically running 20-25 miles a week. About 5 weeks ago I stopped all that and switched to more sprinting and a bit more lifting. I do 4-5 sprint sessions per week and 1-2 lifting sessions. A sprint session might look like 10 x 100 meters at near 100% effort. I try to switch it up from time-to-time and throw in a couple 300 meters or more 50 meters. I'll also throw in a 6 mile jog at least once a week. My weight sessions I've been limiting to upper body; curls, tricep kick-backs, shoulder exercises, sit-ups, push-ups, pull-ups. Keep in mind I'm doing all this in my garage with a barbell and a couple dumbbells. Whatever I'm working on I try to keep it high intensity to make good use of my time. I'm probably doing at least 3-4 hours a week of high-intensity exercise. (maybe not enough?)

My biggest problem is my calorie intake. I've gotten really good at tracking everything, except times I eat out, which I keep to a minimum. I did 1800/day for a week and felt like garbage after a couple days. Recently tried 2000/day and, again, felt like garbage. So... either 2000 calories is way too little for a guy my size, or I'm a sissy. In either case, I can't eat that little because I work with my brain and I can't work at 100% when I feel that way. Instead of starting low and working my way up, I've decided to switch gears. Today I'm going to eat 3000 calories, plus 50% of whatever my heart rate monitor says I burn during exercise. I'm going to try this for a few days and see how it goes. Would love input on this from you guys...

As for what I'm eating, I eat very few carbs... almost none. I try to keep my protein:fat ratio at 2:1. At 2000 calories that was something like 200g protein to 100g fat. I'll see what that becomes at 3000 calories.

There is so much wrong with ^^^^ this that I'm not sure if you're trolling or serious.


I'll simply refer you to the information found in the links posted in this thread, and suggest you start over again:
https://forum.bodybuilding.com/showt...hp?t=168581133

[banjoman23]

Yeah man, if you're actually eating almost no carbs and fully keto adapted, while at 6'2" 225 lbs with ~20-25 lbs extra fat, while consuming only 2000 calories daily and doing lots of running, something's way off.

Edit: Always knew you were a wizard Bill.

[crux19]

There is so much wrong with ^^^^ this that I'm not sure if you're trolling or serious.
]

I'm not trolling here. What exactly is wrong with my post? Did I break some of the forum rules or something?

[ElrondHubbard]

I'm not trolling here. What exactly is wrong with my post? Did I break some of the forum rules or something?

Not forum rules, but you've broken about every rule of good nutrition.

[grubman]

What exactly is wrong with my post?

"High intensity dumbell kickbacks"

[bayrider]

At 6'2, 225lbs and 1800 calories you would be loosing weight. The feeling of low energy would indicate a calorie intake that is low and supports weight reduction. Going to 3000 plus calories is just going to add weight (mostly fat). Not sure what detail we are missing or what else to say.