morrisda
Level 2 Valued Member
All
I have posted a few times, but am more of a reader vs poster.
A little about myself. I am 51, 5’9 260 pds. By and large to “heavy”. Dexa tells me about 40% FAT, or 60% LBM. I would like to get to at least under 20% with a long term goal of 15% BF, i.e. 180-185.
I have been exercising 3-5 times a week, with the goal of getting stronger. Oct/Nov last year I started out pretty much empty bar of OHP, Squat, Bench, and Deads. I have a home gym with a Leverage pull up machine as well and started low on that as well.
Currently I have built up to a
OHP 125
Squat 225
Bench 175
Dead 295
Pull up/Lat pull 170
The numbers are not huge, but I am making good progress I feel for 51. I work out at home, basically have a garage gym with everything I need Power Rack, Dumbells, KB’s ect.
I cycle between hard (for me) training 2X5. I like RPT for this (same as Power to People) one hard set, reduce by 10% second set, or Easy Strength, change it up every few weeks. I like to change it up and I think this will hopefully keep me injury free.
From an aerobic point of view I am also weak, thus I wanted to add 5-15 min of metabolic conditioning in 3-5 times a week, i.e. KB swings, or complexes, I also know this may aid in fat loss.
I am stronger, my mobility improves weekly, I am already sleeping better, energy better, but I am still at 260.
I know it’s the diet and I also know I read and over think things, i.e. amount of carbs for recovery, amount of protein to add muscle ect.
Then I got thinking (again) from reading here at this site or Dan Johns work, what is my goal? The goal is fat loss and to get stronger, not necessarily add LBM. At LBM of 155 and assuming I get down to 180-185 there is no reason I can not Bench 250, Squat 300, Dead 400, OHP 200, and do a few BW pullups, I have the LBM, just not the strength and I am carry 2 much fat.
Thus I am wondering if I should just hit a Easy Strength type of routine, keep my current strength or gain slowly, add in some metabolic conditioning for fat loss and then concentrate on diet.
Diet is I believe my issue, I am an eater, and I admit will power or consistency is issue. I am “good” most times thru out week, but weekends…Years ago I did I followe nutrisystems type approach and I went from 215 down to 165, portion control does work but not a fan of boxed food
IF, counting macros, Paleo, Primal, Warrior, If it fits your Macros, ect ect ect.
I will figure this out.
Any suggestions or comments are welcome and appreciated.
Have a great Weekend
Dan
I have posted a few times, but am more of a reader vs poster.
A little about myself. I am 51, 5’9 260 pds. By and large to “heavy”. Dexa tells me about 40% FAT, or 60% LBM. I would like to get to at least under 20% with a long term goal of 15% BF, i.e. 180-185.
I have been exercising 3-5 times a week, with the goal of getting stronger. Oct/Nov last year I started out pretty much empty bar of OHP, Squat, Bench, and Deads. I have a home gym with a Leverage pull up machine as well and started low on that as well.
Currently I have built up to a
OHP 125
Squat 225
Bench 175
Dead 295
Pull up/Lat pull 170
The numbers are not huge, but I am making good progress I feel for 51. I work out at home, basically have a garage gym with everything I need Power Rack, Dumbells, KB’s ect.
I cycle between hard (for me) training 2X5. I like RPT for this (same as Power to People) one hard set, reduce by 10% second set, or Easy Strength, change it up every few weeks. I like to change it up and I think this will hopefully keep me injury free.
From an aerobic point of view I am also weak, thus I wanted to add 5-15 min of metabolic conditioning in 3-5 times a week, i.e. KB swings, or complexes, I also know this may aid in fat loss.
I am stronger, my mobility improves weekly, I am already sleeping better, energy better, but I am still at 260.
I know it’s the diet and I also know I read and over think things, i.e. amount of carbs for recovery, amount of protein to add muscle ect.
Then I got thinking (again) from reading here at this site or Dan Johns work, what is my goal? The goal is fat loss and to get stronger, not necessarily add LBM. At LBM of 155 and assuming I get down to 180-185 there is no reason I can not Bench 250, Squat 300, Dead 400, OHP 200, and do a few BW pullups, I have the LBM, just not the strength and I am carry 2 much fat.
Thus I am wondering if I should just hit a Easy Strength type of routine, keep my current strength or gain slowly, add in some metabolic conditioning for fat loss and then concentrate on diet.
Diet is I believe my issue, I am an eater, and I admit will power or consistency is issue. I am “good” most times thru out week, but weekends…Years ago I did I followe nutrisystems type approach and I went from 215 down to 165, portion control does work but not a fan of boxed food
IF, counting macros, Paleo, Primal, Warrior, If it fits your Macros, ect ect ect.
I will figure this out.
Any suggestions or comments are welcome and appreciated.
Have a great Weekend
Dan