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Posted (edited)
9 hours ago, Parliament said:

*mother goose you pussy

The cool thing about being a beginner (at just about anything) is you suck so bad (sry) that ANY program, rep range, etc gets you #gainz.  Just gotta stay with it.

And no excuses.  If it's back to leg night and you're still sore, don't just skip the gym entirely.  Swap the squats for light cardio.  Or just stretch. Hold yourself to account.  To do something.  To make yourself better.   Today.

Goddammit I had “mother goose, you pussy” then second guessed myself. 

oh and I’ve added protein powder, creatine, glucosamine / chondroitin, and collagen peptides (powder) to my daily regimen to make sure my muscles and joints have what they need.

50+ is no joke, but you can still athlete the fuck out of sports and the gym if you go slooooow, listen to your body and care and feed it right.  

Edited by troph
Posted

Appreciate all the tips. I was Olympic lifting pretty heavy with a trainer up until about six years ago and haven’t really done shit since. I lost 70 lbs over the last year and need to put the muscle back. I started this week and three sets of ten pushups wasn’t too bad, but I need more stuff, especially core and legs. Pickle ball season starts back up this week and I’ve already had one torn calf in the last year or two that sidelined me for a couple months. Don’t need that bullshit again. 

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Posted
28 minutes ago, Buzzrock said:

Appreciate all the tips. I was Olympic lifting pretty heavy with a trainer up until about six years ago and haven’t really done shit since. I lost 70 lbs over the last year and need to put the muscle back. I started this week and three sets of ten pushups wasn’t too bad, but I need more stuff, especially core and legs. Pickle ball season starts back up this week and I’ve already had one torn calf in the last year or two that sidelined me for a couple months. Don’t need that bullshit again. 

PB is awesome and training so you can play better without injury is a perfect combo. good luck!

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Posted
6 hours ago, troph said:

Goddammit I had “mother goose, you pussy” then second guessed myself. 

oh and I’ve added protein powder, creatine, glucosamine / chondroitin, and collagen peptides (powder) to my daily regimen to make sure my muscles and joints have what they need.

50+ is no joke, but you can still athlete the fuck out of sports and the gym if you go slooooow, listen to your body and care and feed it right.  

Back when I was young and spend time on the muscle and fitness-type web boards, the quote was, "Stronger than someone 10# heavier, faster than someone 10# lighter."  Now we should add, "...than someone 10 years younger."  

Posted
On 9/3/2025 at 1:56 PM, Mittens said:

If you want to start at the very bottom, do 10 pushups, 10 situps, 10 air squats, 5x a day.  Gradually move those numbers up to 12, 15, 20.  Google body weight exercises and start mixing in the ones you like.  In no time at all, you'll have a nice little routine going.

I think I mentioned it upthread, but my current routine is next to nothing, but it's helped a ton.

60 second Yogi Squat - I've learned to love these.  After you get them down, you can really feel all the different muscles, and especially your back posture 
60 second plank
20 pushups - I've started to change hand positions each round just to make sure I'm getting all areas of chest
20 air squats - I try and focus on dropping my ass directly over my heels and using my glutes to stand back up as opposed to my quads

Like, that's pretty much nothing, but 5x a day adds up.  Honestly, my chest hasn't looked this good since I was lifting regularly 20+ years ago.  Not huge or anything, but at least somewhat defined now. Triceps are popping too - I really need to start doing some chin ups for my biceps.

This. I've had more than a few people ask me about weight training that were up there in years. I always default with start with body weight exercises and until the body develops strength, then move on. I am biased, so I push compound lifting once they achieve a certain amount of strength from body weight exercises. 

I also recommend they start walking daily. Just walk and expand your distance and pace until you can jog.

 

 

Posted
On 9/4/2025 at 2:16 PM, Parliament said:

Back when I was young and spend time on the muscle and fitness-type web boards, the quote was, "Stronger than someone 10# heavier, faster than someone 10# lighter."  Now we should add, "...than someone 10 years younger."  

Fuck yeah. I’m pretty sure I have the 10 years younger part and looks too…. some dude at the country club bar by the golf course said I looked 37 the other day (I’m 50). I mean he may have been enamored with me and ramblyn and probably drunk and engaging in flattery but I’ll take it. 

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Posted
3 hours ago, Goofyboy said:

The kids (14 year old boys) I coach in soccer are always surprised to learn I’m 47 and out sprinting them. Two have caught up to me.

Start tripping them.  Old men need to fight dirty.

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Posted (edited)

After getting some issues cleared up, I’m back on the train. Haven’t done much of anything other than walk the last year or so because I haven’t felt great. Wholesale changed my diet about a month ago, down 15 pounds from that and walking more. Started working out with a trainer last week and he skipped the getting back into this slowly session. Using Strava and LoseIt to track everything. 

Main issue I’m having is protein intake. I’m not a big meat person, so eggs and chicken/fish are only going to go so far. Need to find a solution for a protein shake I’ll stick with this week. Other issue is he wants me to limit rice and sweet potato’s. That has been the base of a lot of meals for us because it works well if you’re not consuming a lot of meat.

Edited by Brew
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Posted
6 minutes ago, Brew said:

Need to find a solution for a protein shake I’ll stick with this week.

I use this to supplement my whole food protein intake. It has fewer fillers than a lot of other powders. You can find it at HEB.

 

IMG_0406.webp

Posted
5 hours ago, Brew said:

After getting some issues cleared up, I’m back on the train. Haven’t done much of anything other than walk the last year or so because I haven’t felt great. Wholesale changed my diet about a month ago, down 15 pounds from that and walking more. Started working out with a trainer last week and he skipped the getting back into this slowly session. Using Strava and LoseIt to track everything. 

Main issue I’m having is protein intake. I’m not a big meat person, so eggs and chicken/fish are only going to go so far. Need to find a solution for a protein shake I’ll stick with this week. Other issue is he wants me to limit rice and sweet potato’s. That has been the base of a lot of meals for us because it works well if you’re not consuming a lot of meat.

Any name-brand whey protein mixed into a glass of milk gets you there.

Posted
7 hours ago, Brew said:

After getting some issues cleared up, I’m back on the train. Haven’t done much of anything other than walk the last year or so because I haven’t felt great. Wholesale changed my diet about a month ago, down 15 pounds from that and walking more. Started working out with a trainer last week and he skipped the getting back into this slowly session. Using Strava and LoseIt to track everything. 

Main issue I’m having is protein intake. I’m not a big meat person, so eggs and chicken/fish are only going to go so far. Need to find a solution for a protein shake I’ll stick with this week. Other issue is he wants me to limit rice and sweet potato’s. That has been the base of a lot of meals for us because it works well if you’re not consuming a lot of meat.

 

I get a majority of my protein from non-red meat sources. You don't need to consume a lot of red meat to up your intake of protein, nor really need to lean on protein powder. Looking at my food log, last Friday, I ate 6 ounces of grilled chicken breast for lunch which was 54g protein. That morning I had 4 jumbo eggs which was 28g protein with 2 ounces of shredded colby cheese for an additional 14g of protein and a 8 ounce glass of Mootopia milk for 8g of protein. I also ate on a can of light tuna for 23g protein as a post lunch snack. 

Not counting everything else I ate in between, that was roughly 127g of protein before dinner. 

What is the reason for limiting rice and sweet potatoes? 

Posted (edited)
8 hours ago, F250 said:

 

I get a majority of my protein from non-red meat sources. You don't need to consume a lot of red meat to up your intake of protein, nor really need to lean on protein powder. Looking at my food log, last Friday, I ate 6 ounces of grilled chicken breast for lunch which was 54g protein. That morning I had 4 jumbo eggs which was 28g protein with 2 ounces of shredded colby cheese for an additional 14g of protein and a 8 ounce glass of Mootopia milk for 8g of protein. I also ate on a can of light tuna for 23g protein as a post lunch snack. 

Not counting everything else I ate in between, that was roughly 127g of protein before dinner. 

What is the reason for limiting rice and sweet potatoes? 

I rarely if ever red meat, I’m not up for chicken and eggs every day at the volume  I probably need. I haven’t thought too much on other sources like cheese/milk. I averaged out to about 110 grams a day last week which was primarily from egg whites, chicken, yogurt, and beans and the egg whites are a new addition. My high day was 160 when I consciously tried to eat more. With a protein shake yesterday I got to 130 grams but I didn’t eat much for supper because I felt like shit.

I assume on the potato/rice discussion it’s carb related. May also be because of the lower protein intake and trying to replace those staples with proteins. He’s more of an eggs, grilled chicken salad, chicken and broccoli 7 days a week kind of guy. I’m looking for something I can settle into long term even if the weight loss on the front end is slower.

Edited by Brew
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Posted

I try not to give too much unsolicited advice in here, just suggestions and ideas. That being said, if a personal trainer is telling you to remove an entire macronutrient from your diet without a legitimate medical reason why, you should run the other direction as fast as possible.

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Posted
3 hours ago, Herbie Hancock said:

I try not to give too much unsolicited advice in here, just suggestions and ideas. That being said, if a personal trainer is telling you to remove an entire macronutrient from your diet without a legitimate medical reason why, you should run the other direction as fast as possible.

To be fair, that was from text messages back and forth after I sent him last week’s meal notes. Talked today at workout, he wants me to cut them to a minimum and only eat for lunch if I’m going to eat them for the next couple of weeks. Dinner chicken/fish, broccoli, cauliflower and a few other things mixed in. The medical issue would be getting some weight off near term and limiting carbs to help. I have a low metabolism and a very low active heart rate, so my diet needs to look different to make some difference in the weight category.

Posted

Going to put plug in for app called “lose it”

logs your meals, lets you set calorie/weight loss goals, pulls in workout data etc

has feature where you can take picture of barcode on food item and it pulls all nutritional value and inputs it for you. 
 

Have lost ~10 lbs in past month. 

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Posted

an interesting thing happened when I took time off last week

I ate more, drank more, exercised almost none at all, and lost three pounds. Nothing was surgically removed or fell off.

Can you guess why?

 

Spoiler

Sleep. SLEEP! I was finally catching up on sleep!

 

 

Posted
11 hours ago, Brew said:

I assume on the potato/rice discussion it’s carb related. May also be because of the lower protein intake and trying to replace those staples with proteins. He’s more of an eggs, grilled chicken salad, chicken and broccoli 7 days a week kind of guy. I’m looking for something I can settle into long term even if the weight loss on the front end is slower.

Out of curiosity, do you have a targeted macro ratio and calorie goal? It kind of sounds like you do because you mentioned trying to up your protein intake. Just curious if you are working within a specific macro split. 

Posted
1 hour ago, F250 said:

Out of curiosity, do you have a targeted macro ratio and calorie goal? It kind of sounds like you do because you mentioned trying to up your protein intake. Just curious if you are working within a specific macro split. 

No hard target, I’m staying right around 1600 calories on average maybe a little less. He is wanting me around 1800-2000 calories and 170-200g in protein which doesn’t leave a ton for carbs and fat. I think leaning even heavier on proteins at the expense of carbs this first couple of weeks is what the goal is. With 2 protein shakes today I got to 160g and 1750 calories and I really wasn’t interested in the second shake. Not a fan of Stevia sweetener aftertaste, so I need a different shake taste.

Posted
51 minutes ago, Brew said:

No hard target, I’m staying right around 1600 calories on average maybe a little less. He is wanting me around 1800-2000 calories and 170-200g in protein which doesn’t leave a ton for carbs and fat. I think leaning even heavier on proteins at the expense of carbs this first couple of weeks is what the goal is. With 2 protein shakes today I got to 160g and 1750 calories and I really wasn’t interested in the second shake. Not a fan of Stevia sweetener aftertaste, so I need a different shake taste.

I am not a nutritionist, but 1600 calories is probably too low for an adult male. The 1800-2000 with 170-200g sounds reasonable, granted there are other factors at play (weight, height, activity, etc....) but the calories and protein goal looks like a 40% protein goal (1g of protein is 4 calories) which leaves 60% of your calories to come from carbs and fat. Any idea on what you should be targeting with regard to carbs and fat? 

Posted
13 minutes ago, F250 said:

I am not a nutritionist, but 1600 calories is probably too low for an adult male. The 1800-2000 with 170-200g sounds reasonable, granted there are other factors at play (weight, height, activity, etc....) but the calories and protein goal looks like a 40% protein goal (1g of protein is 4 calories) which leaves 60% of your calories to come from carbs and fat. Any idea on what you should be targeting with regard to carbs and fat? 

We haven’t talked on that split specifically, but I would say based on looking at the first week it would be moving more of the carb percentage to protein. Somewhere in the 30/30 range but I’ll have to bring that up. Main issues right now with the calorie numbers are not much appetite, not big on an abundance of animal protein, and a super low active heart rate. I’ve got some built up weight to burn off anyways. Activity wise I’m at 3-4 miles a day walking, light weight training every day in some capacity, and then I’ll cut the walking in half and row 5-6 miles a couple of days a week.

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Posted (edited)

If it works it works, but I can’t do tennis and the gym and be functionally active (spent 2 hours mowing the lawn last night just for fun) without carbs. And when I first started lifting and doing HIIT workouts again I was fucking ravenous. I was probably eating 3000 calories on work out days easily. 

mad props to you if you can calorie restrict, target carbs as the cut out and work out vigorously all at the same time.  But it sounds like he may have you in zone two - just burn some calories to juice your weight loss efforts. but when you get to increasing oxygen capacity, max blood flow, building strength, I think carbs become really important. 

the only other thing I’ll say is carbs from rice, potatoes, fruits and vegetables are unlike carbs from flour based foods. I 100% understand eliminating wheat and flour.
 

to me though, the only nutrition plan that makes sense to me is the anti-inflammatory/med diet with limited wheat and flour and if you use it, make sure it’s heirloom / ancient wheat grain. Oh and on the benefits of rice … Another thing about rice, it makes a complete protein with beans added.

we are all just dummies on the internet so if you’ve hired someone who has a path forward for you that works just do it. 
 

 

Edited by troph
Posted

And hey with all us knuckleheads telling you what and how to do it… forgot to say … “welcome to the club!” 

when you turn the first real corner in about 8 weeks and then the next one at 4-6 months it’s going to be awesome. 

a year from now you’ll be fit, strong, able to do shit you did in your 30’s and it’s going to be bitchin. Enjoy the ride. 

Posted

I've tried the low/no carb bit in the past, and I don't find it sustainable for me.  I usually work in a quick-digesting carb before a workout (usually a banana), and some slower-digesting carbs post workout (oats or sweet potatoes).  Those help feed my muscles and meet my daily fiber goal.  Without them, I'm not as regular, and I don't have as good amount of sustained energy throughout the day.

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