I'm Back and Fat, and need some advice - ABCbodybuilding

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  #1  
Old 05-30-2011, 10:43 PM
ricklmf ricklmf is offline
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Location: Dallas, TX
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Default I'm Back and Fat, and need some advice

I doubt any of you remember me, I joined years ago, and did well following all the wonderful advice here. The encouragement and Christian fellowship was awesome. I lost 100 pounds, and became really fit. I got involved in work and school and now have gained 60 pounds back. After trying on my own, I realized I needed to get back on track with this forum. I am 53 now, my metabolism has gone the way of the DoDo bird. My goal is to lose the 60 pounds I put on, toughen up again and get strong. My question for now is, any suggestions for diet for a a 53 year old? Or should I just pretend I am 30 and get to it? I covet your prayers as well.
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Rick (the redeemed) Mangus Otherwise known as "occupant"
And he called his ten servants, and delivered them ten pounds, and
said
unto them, Occupy till I come. Luke 19:13

A lover for Him

Jesus spake that if we say we love Him we must obey his commands.
His command is to love our brethren, then we can be His friend.
The one who believes and loves can no longer happily sin.
My prayer dear Lord, My God, let me be a lover for Him.
Rick Mangus 2004
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  #2  
Old 05-31-2011, 03:43 PM
Link's Avatar
Link Link is offline
Link is eating his greens
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Post up what your typical day looks like (what your eating and when), and height and weight. Will help me, help you better. But age is just a number brother so just pretend your 30 lol
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  #3  
Old 06-04-2011, 03:34 PM
ricklmf ricklmf is offline
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Join Date: Dec 2003
Location: Dallas, TX
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I am 6'2' 285 pounds. My typical day is:
0500 1 cup oatmeal with 1 TBSP natural Peanut butter
Drive to gym
0630 on MWF 4 miles on elliptical machine
0630 Tues Chest and Triceps and two miles elliptical
0630 Thurs back, shoulders, Biceps and two miles elliptical
0630 Sat Legs
Sun off
0800 3 hard boiled eggs, banana
1100 protein drink
12 30 two chix breasts, salad
1630 500 calorie turkey sandwich, 1/2 pound green beans.

Nothing after that usually unless it is fruit. Just started working out again a couple of months ago, I couldn't stand myself anymore. I think you are right, age is just a number, but it is really different working out now, I don't see the results as I did earlier. I am really trying to get back to eating clean as possible. I am trying to find all the articles I can on it. I know fruit is not advised. I appreciate your help and encouragement.
__________________
Rick (the redeemed) Mangus Otherwise known as "occupant"
And he called his ten servants, and delivered them ten pounds, and
said
unto them, Occupy till I come. Luke 19:13

A lover for Him

Jesus spake that if we say we love Him we must obey his commands.
His command is to love our brethren, then we can be His friend.
The one who believes and loves can no longer happily sin.
My prayer dear Lord, My God, let me be a lover for Him.
Rick Mangus 2004
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  #4  
Old 06-06-2011, 11:32 PM
Link's Avatar
Link Link is offline
Link is eating his greens
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Join Date: Jul 2006
Location: At the squat rack
Posts: 1,557
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3200 calories is roughly what you should need to be eating to drop some weight. Your BMR is roughly 3400 calories. I assumed your very active, hopefully your not at a desk all day, if so you wont need as much as 3000 to drop weight.

So from that 3200 40% pro 40% carb and 20% fats. Is the ratio Id use to split up your macro nutrients. And have most of your carbs earlier in the day tapering off in the afternoon/evening. Keep carbs to whole grains, sweet potatoes, oats, etc. Proteins to white fish, extra lean beef, turkey, egg whites etc. Fats natty pb, nuts are going to be the basic of that, some evoo is alright as well. And lots of veggies with every meal. Minimum 4L of water throughout the day. Try that and see how it goes, if you loose to quick bump the calories up a little. You want a nice slow drop in weight not this I lost 100lbs in 2 months on the herbal magic diet.

Fruit is fine, as long as its in the morning. I have berries every morning in my shake.
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He who dwells in the shelter of the Most High will rest in the shadow of the Almighty. I will say of the LORD, "He is my refuge and my fortress, my God, in whom I trust." Psalm 91:1-2
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  #5  
Old 06-08-2011, 02:05 AM
ricklmf ricklmf is offline
ricklmf is Back!
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Thanks! I am on the way. Water intake is something I need to work on, get off the diet cokes.
__________________
Rick (the redeemed) Mangus Otherwise known as "occupant"
And he called his ten servants, and delivered them ten pounds, and
said
unto them, Occupy till I come. Luke 19:13

A lover for Him

Jesus spake that if we say we love Him we must obey his commands.
His command is to love our brethren, then we can be His friend.
The one who believes and loves can no longer happily sin.
My prayer dear Lord, My God, let me be a lover for Him.
Rick Mangus 2004
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  #6  
Old 06-08-2011, 02:17 AM
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Link Link is offline
Link is eating his greens
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Join Date: Jul 2006
Location: At the squat rack
Posts: 1,557
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diet cokes are fine in moderation... So one a day is fine.
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He who dwells in the shelter of the Most High will rest in the shadow of the Almighty. I will say of the LORD, "He is my refuge and my fortress, my God, in whom I trust." Psalm 91:1-2
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  #7  
Old 07-31-2011, 05:41 AM
monkeyboy007 monkeyboy007 is offline
monkeyboy007 is on a 10wk clean-bulk
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Join Date: Aug 2004
Location: Sydney, Australia
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One thing that worked great for me was no carbs at night. ESP juice! Just meat n veg worked great for me
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  #8  
Old 08-13-2011, 03:14 AM
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amino amino is offline
amino is probably eating
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Join Date: Apr 2007
Location: Grocery Shopping, Austin, TX
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Age is definitely just a number. I am starting to see many examples of 60+ year olds getting ripped and built. Get your habits and attitude in control. You'll be set. If you did it once, you can do it again. More importantly, if you did it once, you can make it your lifestyle.

Getting the ball rolling is the hardest part, and in my opinion is when you should be most strict on yourself. I see no room for fruit (sugar content) or diet cokes (water displacement)

I would highly suggest getting this program rolling
http://www.abcbodybuilding.com/13wee...urningdiet.pdf
paired with
http://www.abcbodybuilding.com/13wee...ingworkout.pdf

OR

http://www.abcbodybuilding.com/fatlossdiet.pdf
paired with
http://www.abcbodybuilding.com/fat_loss_workout.pdf

Unless you want to go through a bulk cycle first. You can always cut fat next spring.

Wishing you great results!
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-- Napoleon Dynamite

Last edited by amino; 08-13-2011 at 03:17 AM.
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  #9  
Old 11-21-2011, 04:20 PM
redbill73 redbill73 is offline
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Join Date: Nov 2011
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Some great programs from amino for fat loss
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  #10  
Old 12-16-2011, 06:36 AM
jannet jannet is offline
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Location: West palm Beach Florida
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Well come back I hope your will have a good time here.. your will get a lot of advice from here my friend..
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