I'm 41 and I don't know where to start

[OldFartTom]

Time man is completely right!
Quite a few of us (including me) didn't bother to record any stats at the start of bodyweight or what we could lift in squat, deadlift, bench, OHP or whatever. Wish I'd done that!

Now's the time to do it, just sketch it down in a note book or email it to yourself or something. You probably won't see the point of it now, but you can't do this later

[drkelly74]

x3 on the pictures and body measurements. I wish I had done that.

[MrNismo]

Great job on the moves you've already made! Cutting out liquid calories in favor of water is probably the best diet move you can make in terms of overall health.

You do need to figure out a way to eat more veggies though. There are a lot of ways to 'hide' vegetables where you can eat them without really even noticing them as much. I go through a pound of Costco powergreens a week just by putting a huge handful in a pan prior to putting in a bit of chopped bacon (or turkey sausage depending on if I'm cutting weight or not) and then pouring in my scrambled eggs.

I've also always been a huge fan of frittatas which you can control calories easily by removing more egg yolks and adding more egg whites too. With a Fritta you can count all calories in the whole thing easily as you make it, then divide those in portions. I find having easy food to prep make staying on target so much easier.

In case you don't know what a Frittata is

[bsdesign0000]

thanks everyone for your continued input. just an update. im doing great, i feel great. eating better (but still got a long way to go) and making conscious efforts every meal for it to be healthy or healthier. i have started a planned workout schedule now where i am focusing on different things different days and i am adjusting my cardio so i am doing more lifting and less cardio. however on my non lifting days i am upping my cardio. today was my cheat day for 1 meal, dinner. i been thinking about it for days. spaghetti with sausage. i worked out super hard this afternoon for almost an hour and 30 mins, my all time longest in the gym. i ate my cheat meal, it was good as ****, and i ate only a proper portion. i have been trying to keep off the scale but i checked this morning and i was super encouraged. but for me its not about how much i am losing, im focusing on doing whatever i can every day the best i can, for the rest of my life. im sure the lbs will come off as result of that mindset... ill let yall know how its going the end of next week.

[HYMENATOR]

Sounds like whatever you're doing is working so keep it up!

[MoldyGopher]

Sounds like whatever you're doing is working so keep it up!

Agreed, you're doing real good! "Every day a bit better" is a great plan, you're on the right track.

[bsdesign0000]

Does anyone use the app MyFitnessPal? I am looking to start tracking calories and exercise. And advice with the app and how to best use? I tracked my calories for today using it, im not sure if i am adding things up correctly, but i ate 1600 calories today (and i over estimated a bit) whereas my goal is 2400 calories a day. Im not really hungry, should I be forcing myself to meet my calories I have set? (i did skip breakfast unfortunately, well i had a smoothie). This is going to be interesting figuring out how to adjsut my diet to meet my goals.

[Time-Man]

I did use it BUT fell into the trap of the amount of calories burned the app estimated and caused me to not hit my calories and wasn't losing weight , then someone said to ignore calories burned and just work with the food calories , the amount you burn by exercising then becomes a bonus calories that you burn without trying to track them and since doing that started losing weight constantly

[MrCarrot]

Does anyone use the app MyFitnessPal? I am looking to start tracking calories and exercise. And advice with the app and how to best use? I tracked my calories for today using it, im not sure if i am adding things up correctly, but i ate 1600 calories today (and i over estimated a bit) whereas my goal is 2400 calories a day. Im not really hungry, should I be forcing myself to meet my calories I have set? (i did skip breakfast unfortunately, well i had a smoothie). This is going to be interesting figuring out how to adjsut my diet to meet my goals.

Yes, it's a brilliant app. As Time-Man said, I no longer track the calories burned from exercise. With weights I don't think you have a clue how much or little you burn. With cardio some of the machines will tell you, but it's still a wild guess. I now use the app just to track my food. And it's amazing analysing different foods. You could stuff your face with cherry tomatos and hardly consume any calories, but then you could have a tiny amount of nuts and consume way more calories than you expected. The app is really good at measuring your exact input providing you weigh everything on digital scales.

[bsdesign0000]

Yes, it's a brilliant app. As Time-Man said, I no longer track the calories burned from exercise. With weights I don't think you have a clue how much or little you burn. With cardio some of the machines will tell you, but it's still a wild guess. I now use the app just to track my food. And it's amazing analysing different foods. You could stuff your face with cherry tomatos and hardly consume any calories, but then you could have a tiny amount of nuts and consume way more calories than you expected. The app is really good at measuring your exact input providing you weigh everything on digital scales.

yes im learning so much about the stuff im putting in my body. like i was eating too much sugar still, even tho i wasnt aware the sugar content in some foods. I was surprised at some of the sugar amounts and calorie amounts in some fruits. Just building a turkey sandwich for myself, i was surprised how much regular mayo and american cheese adds. I need my cheese on my sammy so i switched to using some fresh mozzarella which i love so much more.

[MrNismo]

I think one of the biggest benefits of tracking calories for at least a few months is simply the awareness you get from doing so. It's really eye opening, like you said for example in just seeing how much sugar is in stuff.

[JeremyM07201978]

Yep, use MFP every meal, every day.

[bsdesign0000]

2 Week Update:

So its been 2 weeks. I lost 15lbs and gained a whole lot of knowledge. The only kind i learn more... self experience. Since I started eating better and working out I feel amazing. Gone is that bloated feeling i felt most of the day, like my belly was gonna pop any moment. I am no longer winded doing normal day to day activities like I use to be. Some of the pain from being fat (sciatic pain) in my right leg has gotten much better. Still having issues there which is limiting me from pushing even harder on cardio, but I plan on talking to my doctor about that. I am eating like I am a different person, good stuff, and tracking my calories and staying in a caloric deficit. I feel so much stronger, I can feel my muscles now. I know they were there but now they feel awake, I havnt remembered this feeling in over 20yrs! I realized how strong my legs are (must be from carrying around 330lbs everywhere). I have a full PPL workout plan in place 6 days a week with 1 rest/cardio day. I wake up every day not having to push myself hard to want to go to the gym cuz I am am ready for it. I am starting to new short term goals, among them is learning more about preparing for my workouts (ie supplements? stretching/warming up) as well as post workouts. As I am tying this, i cannot believe I am doing this stuff, I feel like a completely different person, a better person. My attitude/confidence is going up. Im just feeling great. So I am posting progress photos on my profile. They are not much to look at, but i got one from when i first started and one from today. Visually it doesnt look like my change (i think?) but I feel the difference, even the way my clothes fit. So I am a pretty happy dude right now. Thanks everyone for listening to me ramble and offering advice.

[tblodg15]

Getting started is very hard after being over weight and out of shape for years but sticking with it is even harder. So congrats and keep it up!

I waited until 49 and wish I had done it sooner.

[JeremyM07201978]

Will done! Keep at it and continue to enjoy it and you'll get the results you want. It is good to hear you are enjoying the work and the process. That will sustain you long term. Keep it up!

[bsdesign0000]

Looking for some advice.

So today i struggled pretty hard in the gym. my arms were toast all day, hard to lift up. I just didnt have the gusto in my muscles to push thru any kind of heavy weight. i kind of did all low weight reps on my pull day exercises. I did a little bit of leg work too and 15 mins elliptical cardio. I think i need to give myself a day off from the gym completely. i been at the gym pretty much every day but 1 day since i started 2 weeks ago.

Do you guys get like this, and if so what do you do about it?

[ElrondHubbard]

It happens. In a well-designed program you will have ample time for rest. Every day is too much for most of us.
Make sure you continue to eat well, sleep well, and take time for recovery.

[GoodBrotherHoot]

This is going to go against what 90+% of people recommend but I cant hst motivated for a ppl or full body workout. Yes, the science might say it is better but I won't do it. I'm just getting back into the gym (9 weeks now after 5 years or so off) and I feel great. The mental aspect and how you feel is what is really the main driver, not what you can see.

I do a split workout because it is fun for me and something I can sustain and WANT to continue.

Splits work, just maybe not as efficient; but what is better? A split that I look forward to and continue or a ppl/full body that I quit on after a few weeks?

I realize its only been 9 weeks back but I look forward to it. I go late at night but it's like my downtime. I really enjoyed the gym before "life" got in the way, but I finally realized that wasn't an excuse.

My split, which I'm sure could be improved, but like I said, its something that is fun.

Monday: chest/tris (yes the international chest day!)
Tuesday: back/bis
Wednesday: Off
Thursday: Legs
Friday: Shoulders
Saturday: Off
Sunday: Off

For the hell of it I'll sometimes do some arm exercises of Thursday and Friday as well.

Also, whether it "works" or not I take pre-jym (current one right now) before working out. Even if it doesn't actually work it gives me a mental boost where I think it does.

Note: don't really do cardio in the gym. During the day several days a week out walking and/or pushing the kids around park, neighborhood or whatever.

I'm down about 15 lbs and noticing good change, as well as others.

Just wanted to share my status.

Edit: just wanted to add that my routine does include squats and deadlifts.

Oh and 42 here

[bsdesign0000]

thanks everyone, im gonna have to adjust my plan for more days off. im not a young kid anymore, sometimes i forget i am really 41yrs old. im gonna look for some good stretching routines, i think my basic stretches i learned in elementary school gym class need to be re-evaluated (haha)

[ElrondHubbard]

thanks everyone, im gonna have to adjust my plan for more days off. im not a young kid anymore, sometimes i forget i am really 41yrs old. im gonna look for some good stretching routines, i think my basic stretches i learned in elementary school gym class need to be re-evaluated (haha)

Stretching is an individual thing. It works better for some than others. What you would want, either way, is some sort of warmup to get blood circulating in your muscles and prepare them for action. It doesn't really matter whether or not that's "stretching" per se.

Lots of bro-science out there, initials B-S. Be choosy in what you read, sometimes finding credible sources is a matter of trial and error.

[blue9steel]

Sounds like whatever you're doing is working so keep it up!

^Probably the best rule in bodybuilding right there. If it's working keep doing it, if not then change something.

[bsdesign0000]

after a day of rest from lifting, im feeling alot better. some icy hot helped out. im not gonna lift tomorrow either and just do some elliptical for a few miles. i think i am gonna drop the weight im lifting down and focus more on my form. as far as eating is going, im doing really good. i tested myself today for dinner. its friday night, went to outback steakhouse with some friends. ended up with the 670cal chicken meal with veggies and a glass of water. the biggest thing for me was i was actually full. im pretty surprised how much food you can actually eat if its healthy and clean. this is the first time in my life i can honestly say something has actually clicked inside of me and opened me up to a whole different way of living. so far the reward has been far more satisfying then that midnight king sized snickers bar i use to consume. i honestly cannot believe i use to easily eat 2000cal just for lunch easily, just cuz of the amount of junk that was in it. speaking of food, saturday is my weekly "cheat" meal. Last week it was the spaghetti & sausage (proper portion). This week is my only pizza i love to eat, my homemade cheese pizza. so im gonna make the pizza, only take two slices, and give the rest to my father. just so i dont keep extra slices sitting in my fridge, cuz i will destroy them in 1 sitting. I talked to my doctor over the phone and said on my next visit, if i keep going as i am going, I might be able to get off some of the medications I am on and lower the dosages of another. getting off these meds is for sure a big focus for me. thats enough of my ramblings. eye on the prize!

[ElrondHubbard]

after a day of rest from lifting, im feeling alot better. some icy hot helped out. im not gonna lift tomorrow either and just do some elliptical for a few miles. i think i am gonna drop the weight im lifting down and focus more on my form. as far as eating is going, im doing really good. i tested myself today for dinner. its friday night, went to outback steakhouse with some friends. ended up with the 670cal chicken meal with veggies and a glass of water. the biggest thing for me was i was actually full. im pretty surprised how much food you can actually eat if its healthy and clean. this is the first time in my life i can honestly say something has actually clicked inside of me and opened me up to a whole different way of living. so far the reward has been far more satisfying then that midnight king sized snickers bar i use to consume. i honestly cannot believe i use to easily eat 2000cal just for lunch easily, just cuz of the amount of junk that was in it. speaking of food, saturday is my weekly "cheat" meal. Last week it was the spaghetti & sausage (proper portion). This week is my only pizza i love to eat, my homemade cheese pizza. so im gonna make the pizza, only take two slices, and give the rest to my father. just so i dont keep extra slices sitting in my fridge, cuz i will destroy them in 1 sitting. I talked to my doctor over the phone and said on my next visit, if i keep going as i am going, I might be able to get off some of the medications I am on and lower the dosages of another. getting off these meds is for sure a big focus for me. thats enough of my ramblings. eye on the prize!

Graduating off the medications is huge, that will be a major victory.

I know what you mean about loving to eat. I used to be able to scarf down an entire loaf of whole-wheat bread at one sitting. Seriously, I loved that stuff. Then I wondered where that big belly came from.

But yes, once it clicks, and you see and feel the difference, your entire outlook changes, and your preferences change with it.

[bsdesign0000]

I am thinking about trying some suppliments (pre/post workout??). where should I start? there are so many things out there. I dont know what I should be taking every day. I'm trying to lose weight as well as tone up a little is my goal, I dont wanna end up trying anything that is gonna make me gain weight. If any of you guys have any recommendations for a noob, please fill me in.

[ElrondHubbard]

I am thinking about trying some suppliments (pre/post workout??). where should I start? there are so many things out there. I dont know what I should be taking every day. I'm trying to lose weight as well as tone up a little is my goal, I dont wanna end up trying anything that is gonna make me gain weight. If any of you guys have any recommendations for a noob, please fill me in.

I wouldn't worry about it. If you eat properly, you get enough.

That said, I take a daily dose of whey protein, and some specific nutrients that I justify by pointing to my advanced, one-foot-in-the-grave age, and my excessive amount of time spent outdoors. But that has little or nothing to do with lifting, except the whey, since older folks reportedly process protein less efficiently and therefore need more of it.

[ironwill2008]

I am thinking about trying some suppliments (pre/post workout??). where should I start? there are so many things out there. I dont know what I should be taking every day. I'm trying to lose weight as well as tone up a little is my goal, I dont wanna end up trying anything that is gonna make me gain weight.

If any of you guys have any recommendations for a noob, please fill me in.

Recommendation for noobs is to stay away from supplements and get your regular-food nutrition squared away first.

[bsdesign0000]

3 weeks in! my weight is somewhere around 312-313lbs. I starting to eat more plant based foods and less dairy. looking into possibly limiting or getting off animal based proteins, however I donno if I am there yet. The working out has been going good. I have a modified workout program and I have been doing this for a week now: (5 Day Beginner Workout from Building-Muscle101)
Im feeling excellent. My energy levels keep increasing. My "hunger" in between meals is very manageable (drinking more water has been a huge help). I'm can feel my attachment of happiness to food dissipating day by day. I am seeing it more as fuel for my body. Still struggling with trying more vegetables, but the ones i do like i been making sure i get plenty of. Started adding walnuts into some of my meals as a source of protein over chicken or turkey.

Each week im getting progress and honestly, it really hasnt been that hard. So much of all this is a mind game. I can feel my muscles getting a little bigger ever so slightly. My skin is feeling looser on areas of my body, my belly continues to not feel bloated and i can tell its shrinking too. My gym sessions have been much more focused, working on my form.

My previous workout program was killing my body, i was so sore, however this new program I am on now, im not experiencing any of it.

Just wanted to jot down some thoughts for my 3rd week in.

[GoodBrotherHoot]

Just curious why you want to get off animal based protein? No steak, no chicken, no turkey?

Just me but I'd continue to add Turkey but also add walnuts, not a one or the other.

I'm sure you have your reasons and not knocking it. What works, works, and you are making progress. that's all that matters!

[bsdesign0000]

Just curious why you want to get off animal based protein? No steak, no chicken, no turkey?

Just me but I'd continue to add Turkey but also add walnuts, not a one or the other.

I'm sure you have your reasons and not knocking it. What works, works, and you are making progress. that's all that matters!

My uncle is a doctor and specializes in nutrition. He said cutting out meat based proteins and dairy is the best for my health. he mentioned some research that happened over many years and said people who dont eat meat proteins are more likely to not get cancer, have heart disease among tons of other things. he said especially if i wanna get off my meds he said it would be the best long term change i could make. (he isnt a hippy vegan type, he is a rather smart and level headed down to earth guy who has been doing this for 30 years)

[Marius_Ursus]

Good luck.