60 year old male needs some advice on cutting body fat.

[I6JQdr06]

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.

I personally don’t care about muscle mass. I care about strength and power. Your needs, I’m sure, are different to mine.

Have you tested your T levels? That’s the first step. Maybe get thyroid and cholesterol panels while you’re at it.

 

[Rippidy Dippidy]

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.

Huge mistake I see here is the

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.

One massive mistake I see here is the cheat “DAY”. I know my body very well when it comes to dieting, I diet for 3 months each year and If I wanted to lose any amount of fat I wanted in any time period I know exactly what to do. They cheat DAY is what I use to do when I first started out also, but over time, I caught on that it would put me back 3/4 days when it came to my diet and losing weight. So for me, a cheat day would bring me 6 days ahead and 3 days back stalling the weight loss process pretty massively. I suggest you take that cheat day and make it a cheat MEAL. What I also do during my cheat MEAL day is when i know I’m going to have it, i save it for after my workout and the other meals during the day I keep around 70% of the volume I use to, so at the same time it’s compensating for the massive amount of calories I take in. In general, cheat days/meals whatever, just keeps you sane. It’s not benefiting you very much other than your mentality. If you want to keep it strict, cut out all cheats entirely and add one day every 5 days where you hit your maintenance calories but all the extra calories to fill in for maintenance comes from carbs. Carbs is 4 calories per gram so if you’re at a calorie deficit 4/5 days by 500 cals or so. The additional amount of carbs would be 125g of additional carbs on that 5th day. Again, every one’s different I wouldn’t be able help you other than writing suggestions on here unless I found your true metabolic rate and trial and errored with your calories and such. But one thing I find common is people lie to themselves saying “oh I only eat 50g carbs or I only eat 1800 calories and can’t lose weight” when it’s all a load of nonsense. They’re tracking is completely off and they assuming calories and guessing the quantity. Which you’re only cheating yourself in the long run when doing that. Walk around with a food scale in your backpack and don’t put anything in your mouth that you can’t track. That’s if you’re serious about it. Drugs will never ever compensate for a bad diet. They CAN help you burn more calories at the end of the day but that’s absolutely minuscule to what you can put in your mouth.