Newbie here, I need some advice, I gained a lot of weight during covid lockdowns here in SE Asia, I'm 60, height 6 ft, weight 245 lbs ( I did weigh 275) currently doing keto and Carnivore diet and its working but very slowly, MY QUESTION IS: How can I get rid of the excess body weight as well as get more cut at my age? I already have plenty of muscle, I want to be more define sculpted body . I'm currently looking at taking Avanar to get a little more help.. thank you in advance for any advice you have.
MESO-Rx
Anabolic Steroids
60 year old male needs some advice on cutting body fat.
- Thread starter Fat Tony
- Start date
Here’s what I do:
Use a calorie/food tracker app. Keep your macros at 150g of protein and 60g of fat. Reduce your calories to 250 below maintenance. When you stop losing weight, take a week’s diet break and reduce your carbs further for a 500 calorie deficit. Continue to 750 deficit if necessary.
If you’re on TRT you may get away with 50g of fat because you don’t need it to biosynthesise testosterone. This last bit is speculation rather than based on research.
Use a calorie/food tracker app. Keep your macros at 150g of protein and 60g of fat. Reduce your calories to 250 below maintenance. When you stop losing weight, take a week’s diet break and reduce your carbs further for a 500 calorie deficit. Continue to 750 deficit if necessary.
If you’re on TRT you may get away with 50g of fat because you don’t need it to biosynthesise testosterone. This last bit is speculation rather than based on research.
Why would you recommend such a low protein intake?
Eat less, move more
Eat less, move more
I’m not recommending it, I’m stating what I do.
We all have different nutritional and training needs (remember we’re not all bodybuilders. Some of us are it it for the “P” in “PED”).
If the OP has an example of the kind of methodology I use, he might be able to develop one for his own requirements. No?
Rido
Subscriber
Anavar give up
Rido
Subscriber
Mast also doesn't cause an increase of hunger
Rippidy Dippidy
Member
If you can’t spell Anavar correctly I suggest not taking it at all. You haven’t done enough research. No drug on the planet is gonna excuse a bad diet dude.
I6JQdr06 thanks for the positive feedback, I currently track everything, I'm at least a 750 CD a day sometimes 1000, wouldn't the diet you recommended take off muscle as well considering the lack of protein as well as fat? I'm not taking TRT, but the thought has entered my mind, like the Gentlemen so kindly put it in the comments , I'm not that knowledgable about the subject , thats why I'm here to learn from you guys.
shartking
Banned
Eat less to lose weight faster
Also if I started TRT what dose would be best if I'm starting out?
Rippidy Dippidy
Member
You’re 60 years old why don’t you go to your doctor and get some bloods done? You might even have low T to begin with and get prescribed testosterone.
WeightLossBurn
Well-known Member
Have sex with women half your age
Done, actually my wife is 30 LOL, TRT could come in handy, she keeps me pretty well drained.
Canknucklehead
Member
What are you doing for training? Include weekly schedule of weights and cardio.
What does a typical day of food look like for you? Post calories protein fat carbs.
narta
Member
Go get a trt script
Train with relatively intensity and no junk volume
Eat at a slight calorie deficit
Be consistent for minimum 6 months
Report back
Train with relatively intensity and no junk volume
Eat at a slight calorie deficit
Be consistent for minimum 6 months
Report back
I arrive at the gym and stretch for 15 mins , I do cardio on the treadmill 5 days a week for 30 mins keeping the BP up , Upper body one day lower the next... only use free weights and do sets slowly no rush , 3 sets of 10, 1st sets is half weight to warm up. For exam Flys 1set 20 lbs, 2nd 35lbs, 3 set 40-45 lbs, depends how I feel, I work out until I finish, I do not time myself usually, I'm older so I don't want to risk injury by over doing it. I do reps slowly to target the right muscle groups and get more burn.
Diet : I stick fairly close to a protein diet , 3 egg Cheese omlet for breakfast , lunch 1 can of tuna and a few crackers, dinner mainly chicken, pork with fat, and/or beef, I do try to incorporate veggies as much as possible as long as stay under my carb count... I aim for less than 30 g of carbs per day and calories hang about 2000 to 2500 , Keto and the Carnivor diet works for me but its hard to maintain for long periods .. all I drink is water all day , my aim is 1.5 gallons per day , usually end up doing 1 gal if Im guessing ..Cheat day once every other week. I'm looking down the road after I lose the majority of the weight I gained to get cut, when I was a kid around 22 I took Anabolic Steroids and was cut and beefy as hell , if I can get half of what I had back then I'd be happy. Looking to get muscle definition as well a vein popping action going.
Canknucklehead
Member
@Fat Tony
Sounds like you are off to a great start. Keep up the great work.
A couple simple suggestions for now.
Add 5min cardio every week.
Drink green tea, great natural mild fat burner.
Once your weight loss stalls you will want to gradually cut back your calories. Keep your protein and green veggies high and gradually reduce fat calories.
How crazy are your cheat days? You might want to track them just to make sure you don’t derail a week of progress in one day.
Try to get a couple more cardio sessions in with your 30 year old girlfriend... trust me this will beat the hell out of adding 5 minutes on the treadmill every week
. Lol
Let me know if you need anything else.
Good luck and keep us posted my friend!
Sounds like you are off to a great start. Keep up the great work.
A couple simple suggestions for now.
Add 5min cardio every week.
Drink green tea, great natural mild fat burner.
Once your weight loss stalls you will want to gradually cut back your calories. Keep your protein and green veggies high and gradually reduce fat calories.
How crazy are your cheat days? You might want to track them just to make sure you don’t derail a week of progress in one day.
Try to get a couple more cardio sessions in with your 30 year old girlfriend... trust me this will beat the hell out of adding 5 minutes on the treadmill every week
. LolLet me know if you need anything else.
Good luck and keep us posted my friend!
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