Hello. I am a 49 year old male, 6ft 275 and I want to get back into shape. I need your recommendations on supplements and exercise routines. I would like to be all natural and get down to 190lbs before my 50th Birthday in August 2010. What can you recommend? Thank you.

What’s up 50man!

Great to see you here. And great to see you setting positive goals for yourself. However, you have to keep these goals realistic. Losing 1 to 2lbs per week is a realistic and capable goal. So lets say 8 months..32 weeks..30-50lbs would be accomplishable with a good plan. Drastic weight loss is never a good idea. A solid diet from which to create a lifestyle around is your best bet. This way, you avoid the pitfalls that occur with many diets.

Please give me a background of what you current do for exercising, or what you’ve done in the past and when.

How are you currently eating?

Let’s start with this.

Raf

Hey 50man- Totally agree with what Raf is sharing with you. Slow and steady wins the weight management race. Also, exercise plays a big part in this process as well. 

There are some amazing stories here on the message boards of people over 40 who have returned back to the gym after years of not working out. You should check it out- Scotty Mac is one community member that comes to mind but there are many others as well.

Glad to hear that you will be doing the same and that you have turned to the message boards for guidance.

Thanks for the replies! Really appreciate your support!

What am I eating....good question...lets start this way...since I was young I have not eaten most meat, chicken, or fresh fish. Never got used to it as a kid and now don't eat it still...don't like it most likely will not so I need to have some alternatives. As far as meat goes ...I do eat deli ham sliced thin, and maybe once a month some bacon....as far as chicken don't eat it, as far as fish is concerned I only eat it breaded and deep fried...a typical day is breakfast-bran ceral with fruit, juice, mid morning I may mix a couple of egg whites and 1 yolk with OJ and drink that or have some greek yogurt, lunch - natural peanut butter and jelly on wheat with a banana and skim milk or a ham sandwich on wheat with brick cheese and lettuce. Not into mayo or mustard,ketchup..will also have some carrots, celery or cucumbers..not a big salad fan since I do not like onions, tomatoes, or most veggies but will eat most fruits. mid afternoon snack can either be some nuts (almonds, walnuts) raisins or apples, bananas or other canned lite fruit, Dinner is the killer ...after work...I will have cheese pizza or fried fish sandwich with fries, or cheese and crackers and then add salty snacks...like chips, pretzels, and other processed snacks with either light beer or wine... then off to bed. Not too much exercise ...maybe walking the dog a couple of times a day for 20-30 minutes. As yuo can see I need help with both the diet aspect and a good exercise routine to add  muscle loose the gut/fat and improve my cardio. I have joined a local gym and I am determined to get in the best shape of my life but I need your help! 1 more thing I do take some supplements ....daily vitamin, Cq10, Vitamin E, milk thistle, Vitamin B, Fish Oil, some essential aminos and some protein but nothing too wild sort of afraid of what is out there...but what I need is a good basic program of supplements and protiens which will be my core program then I can add more as I get stronger...

Thanks again for your help!

A follow on to my other response from earlier today....Almost forgot....regarding past exercise ...I have always had a hard time gaining muscle mass (was always thin as a young kid) but at this time in my life would think I should loose the weight first then build muscle. I want to be able to maximize my work outs, get more bang for the buck so to speak...by combining what I eat, with the best mix of supplements and the best set of exercises so that I take full advantage of what my body and your program can offer.

Thanks again!

Hey 50…

It all starts with your diet…

You need to have a constant source of protein throughout the day as well as control your blood sugar level with lower glycemic carbs which pack the nutrients you need as well.

Try the following format:

3 meals a day (breakfast, lunch, and dinner) and 2 snacks (surrounding your lunch)

For protein, you should try to have 20-30 grams a meal 5 times a day. You can try sources such as :

-          Sliced turkey (3oz.)

-          Natural cheese (3oz.)

-          Cottage cheese (3/4cup)

-          Egg whites (4-5)

-          Protein shakes

For carbs, you should have 1 cup of vegetables and 1 piece of fruit with each meal. That’s it..

For fats, use Carlson’s Fish Oil ( avail. at Vitamin Shoppe) and take 2 TBSNs a day.

For snacks, have a protein shake..

For  multi., you can buy MHP Activite (also avail. At Vitamin Shoppe).

That should get you started. Do you have 3 days a week you can work out? If so, what days?

Raf

Hi Raf and Thanks!

I sometimes travel for work..would like to plan for a 3 day workout and one if I am home for a 5 day..if that is what you think is best...otherwise I am open you whatever you would think is best. If you know of a plan that is the best and that takes 5 days and is much much better than a 3 day plan then I will just have to make the time for it! I want to know what Raf would think is the best work out plan (reps, sets, days of the week etc...) to make the biggest difference in the way I look and feel.

Also I like your menu choices, I can do that...I have a juicer which I can start to use for the veggie portion and as I mention,I like most fruits so I can work with this diet.

What would the optimal timing for eating and working out?   Say maybe a protein shake 30 minutes before a workout (that would be 1 snack) and then another protein shake or lunch after I work out? Do you recommend Whey protein for before and after a workout and Casein before bed? OR to start out is Whey all I need to grow my muscles?

 What type of protein shakes can you recommend? I have an order pending with the Vitamin Shoppe and will add the multi vitamins you recommend and will also add in the protein shakes. Anything else for this 49 year old?

Thank you for your help Raf!

Hi Raf,

Can you respond to my note below?

Thank you.

Hey 50,

I suggest you just keep things simple right now and nail down a good diet and starting training program. I would take things slow, as you have been out for a while and then build up.

Try the following:

Each workout, perform 4 sets of the following:

1)      Squats

2)      Bench Press

3)      Deadlifts

Monday: 10 reps

Wednesday: 8 reps

Friday: 6 reps

That’s it. Nothing more…

Have whey protein before and after. Just treat those as you in-between snacks.