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I am 57 and have a very difficult time trimming fat. To add more difficulty to it is the fact I don't tolerate stims very well and have chronic back pain.
So what is a person supposed to do? I watch my diet but have cheats sometimes and do at least 10 minutes of cardio where HR is 130 or so 3 times a week
You really need to spend done time and share much
Much more about you.
Ok you are 57. That's all we know
Body type
Height
Weight
Approx bf%
Current exercise program
Type of cardio: how long how many days
List out a real meal plan you follow
No one can just fix your situation with out
knowledge of you.
You can't take stims fine no big deal. That is not
Your problem. Your back hurts. That is the #1 work
Related problem in our world. You need a stronger core
to support that back. You need a flat ab wall to keep from
The weight pulling your body in the wrong direction.
If you want help you really need to invest yourself into the
project.
You are the only one that can make a difference. I'm 52. It is my
Goal to look damn near the same when I'm 55 then 57 and so on.
You can change. Once changed stay there font go back .
Good luck
Gc
You really need to spend done time and share much
Much more about you.
Ok you are 57. That's all we know
Body type
Height
Weight
Approx bf%
Current exercise program
Type of cardio: how long how many days
List out a real meal plan you follow
No one can just fix your situation with out
knowledge of you.
You can't take stims fine no big deal. That is not
Your problem. Your back hurts. That is the #1 work
Related problem in our world. You need a stronger core
to support that back. You need a flat ab wall to keep from
The weight pulling your body in the wrong direction.
If you want help you really need to invest yourself into the
project.
You are the only one that can make a difference. I'm 52. It is my
Goal to look damn near the same when I'm 55 then 57 and so on.
You can change. Once changed stay there font go back .
Good luck
Gc
To answer some of the questions
Body type I don't know how to answer this
6'2" and 230# with about 16 -18% BF
Exercise program is full work out 3 x a week lasts about a hour including cardio
Back surgery in Feb surgical decompression and lamenectomy on 5 vertebrae
Diet consist mainly of protein drink with 40 grams protein in morning with vitamens and meds, 2 -1/4# beef patties or salad with tuna later, protein drink, a regular dinner about 5 pm
OK, at first glance I think #1 you are under eating. You dont have 800 calories before dinner. So, if you are making up for loss calories with a huge dinner thats a problem. I think you are saying you are eating 4 times a day. So, nothing after 5:00pm? I suggested you sit down and on a pcs of paper write out each meal with the macros. Add all that up. Women can diet on 1200 as the lowest they should go a 230# man needs more calories to keep the metabolism burning.
Training and cardio: I think you are saying you are doing a total body work out 3 days a week inside 1 hr. While 10 minutes of that is cardio. Correct? What is preventing you from doing more training on other days and or longer sustained cardio sessions? 10 minutes of cardio at 130 beats a minute is great. However, the body really does not start to burn anything till you hit 10 minutes. So, first thing I suggest is go to 20 to 30 minutes cardio session 4 days a week.
Is your back surgery preventing additional training>? I get you might not be able to go heavy. Thats fine higher reps are IN these days just ask Guns. Maybe try to split your body up over 4 days.
Chest and tri
Back and bi
shoulders and abs
legs & abs.
There is a reason you are not dropping weight. The human body will change. If you keep doing what you have always done you will get what you always got. Yes, you are older. Everything is more difficult now. Make some adjustments. Log what you are doing. If you want start a log here. We can kinda hold you accountable. Plus we can share and or make suggestions. I think you could get down to 210# and feel darn good and hold that weight.
Let us know what you are going to do.
Best of luck. Please know we can change our bodies at any age.
GC
To answer some of the questions
Body type I don't know how to answer this
6'2" and 230# with about 16 -18% BF
Exercise program is full work out 3 x a week lasts about a hour including cardio
Back surgery in Feb surgical decompression and lamenectomy on 5 vertebrae
Diet consist mainly of protein drink with 40 grams protein in morning with vitamens and meds, 2 -1/4# beef patties or salad with tuna later, protein drink, a regular dinner about 5 pm
im 40 and the only way I ever get low body fat is strict ass diet of 6 meals a day with one cheat meal a week. needless to say I cant keep it. I have a diet plan I use I would be happy to share with you but its long so I would need some help from the wife to get it to the computer. its written out and hanging on the wall lol
OK, at first glance I think #1 you are under eating. You dont have 800 calories before dinner. So, if you are making up for loss calories with a huge dinner thats a problem. I think you are saying you are eating 4 times a day. So, nothing after 5:00pm? I suggested you sit down and on a pcs of paper write out each meal with the macros. Add all that up. Women can diet on 1200 as the lowest they should go a 230# man needs more calories to keep the metabolism burning.
Training and cardio: I think you are saying you are doing a total body work out 3 days a week inside 1 hr. While 10 minutes of that is cardio. Correct? What is preventing you from doing more training on other days and or longer sustained cardio sessions? 10 minutes of cardio at 130 beats a minute is great. However, the body really does not start to burn anything till you hit 10 minutes. So, first thing I suggest is go to 20 to 30 minutes cardio session 4 days a week.
Is your back surgery preventing additional training>? I get you might not be able to go heavy. Thats fine higher reps are IN these days just ask Guns. Maybe try to split your body up over 4 days.
Chest and tri
Back and bi
shoulders and abs
legs & abs.
There is a reason you are not dropping weight. The human body will change. If you keep doing what you have always done you will get what you always got. Yes, you are older. Everything is more difficult now. Make some adjustments. Log what you are doing. If you want start a log here. We can kinda hold you accountable. Plus we can share and or make suggestions. I think you could get down to 210# and feel darn good and hold that weight.
Let us know what you are going to do.
Best of luck. Please know we can change our bodies at any age.
GC
I am going to make a nutrition and training diary. Going to change training and eating
Training and cardio: I think you are saying you are doing a total body work out 3 days a week inside 1 hr. While 10 minutes of that is cardio. Correct? What is preventing you from doing more training on other days and or longer sustained cardio sessions? 10 minutes of cardio at 130 beats a minute is great. However, the body really does not start to burn anything till you hit 10 minutes. So, first thing I suggest is go to 20 to 30 minutes cardio session 4 days a week.
Is your back surgery preventing additional training>? I get you might not be able to go heavy. Thats fine higher reps are IN these days just ask Guns. Maybe try to split your body up over 4 days.
Chest and tri
Back and bi
shoulders and abs
legs & abs.
There is a reason you are not dropping weight. The human body will change. If you keep doing what you have always done you will get what you always got. Yes, you are older. Everything is more difficult now. Make some adjustments. Log what you are doing. If you want start a log here. We can kinda hold you accountable. Plus we can share and or make suggestions. I think you could get down to 210# and feel darn good and hold that weight.
I think I found the weak link in my fat loss. It is peanut butter. I don't eat sandwiches but take a spoon of it during the day as a snack. Is there a low fat snack that is high in protein and low in fat and economical to snack on during the day?
I get about 100 grams of fat from peanut butter. BTW what is the proper ratio of Fat/ Carb/ Protein?
OK, at first glance I think #1 you are under eating. You dont have 800 calories before dinner. So, if you are making up for loss calories with a huge dinner thats a problem. I think you are saying you are eating 4 times a day. So, nothing after 5:00pm? I suggested you sit down and on a pcs of paper write out each meal with the macros. Add all that up. Women can diet on 1200 as the lowest they should go a 230# man needs more calories to keep the metabolism burning.
Training and cardio: I think you are saying you are doing a total body work out 3 days a week inside 1 hr. While 10 minutes of that is cardio. Correct? What is preventing you from doing more training on other days and or longer sustained cardio sessions? 10 minutes of cardio at 130 beats a minute is great. However, the body really does not start to burn anything till you hit 10 minutes. So, first thing I suggest is go to 20 to 30 minutes cardio session 4 days a week.
Is your back surgery preventing additional training>? I get you might not be able to go heavy. Thats fine higher reps are IN these days just ask Guns. Maybe try to split your body up over 4 days.
Chest and tri
Back and bi
shoulders and abs
legs & abs.
There is a reason you are not dropping weight. The human body will change. If you keep doing what you have always done you will get what you always got. Yes, you are older. Everything is more difficult now. Make some adjustments. Log what you are doing. If you want start a log here. We can kinda hold you accountable. Plus we can share and or make suggestions. I think you could get down to 210# and feel darn good and hold that weight.
Let us know what you are going to do.
Best of luck. Please know we can change our bodies at any age.
GC
Chest and tri Back and bi shoulders and abs legs & abs.
Would this work with german volume training
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