Thread: Hi Ya'll

It's never too late! Here's my generic exercise prescription since I haven't performed a fitness or health assessment nor do I know what or if you have any exercise contraindications, you should proceed at your own risk:

If you read my newbie message you would know that I am a proponent of 3X/wk depending on your goals...

What do I know thus far well your 56, 6'1, 260... Mmmm, well that tells me you need to modify your diet (remember this is generic and FREE so cut out all red meat, eat more chicken, Turkey (Ground), fish, and tuna and derivatives. Cut out all white flour foods [you know what they are], add more fibrous vegetables and fruit. That also tells me you need to be a lot more active...

But again without consulting your physician and performing a thorough Fitness/Health assessment I am just guessing...

In any event, a sample diet would look something like this:

Breakfast (the most important meal of the day, a must!):
1/3 cup - Oatmeal with 2%, skim, or soy milk and flax meal (fiber, 5gm/tbsp)
Protein drink with fruit
16oz H20

Mid-morning snack:
Some type of protein based snack with fiber (I eat either Balance bar or drink METRX protein drink any flavor)
16oz H20

Lunch:
1-Protein: chicken, Soy, Fish, Turkey
1-Vegetable (greener the better but mixed okay)
1-Starch (a complex carb no white flour products or white potatoes or white rice [brown rice, okay])
1-Fruit
16oz H20

Mid-afternoon snack:
Same as above protein with fiber
16oz H20

Dinner:
1-Protein: chicken, Soy, Fish, Turkey
1-Vegetable (greener the better but mixed okay)
16oz H20

See the goal is to stimulate your metabolism and the way to do that is to build muscle and burn fat - the way to do that is too eat more [yes more of the right foods!!!] and
build muscle and muscle is built through progressive strength work or training.

Let me say it another way, if you wanted to get warm in the winter would you use one log? or many logs? See the vast majority of americans have it wrong - you have to eat more of the good foods to keep the fire burning (metabolism) - so put more logs in the fire and for heavens sake make sure the logs are extinguished properly that's why H2O and fiber are important...

What about aerobics??? Yes - what about aerobics??? Well, PAW, the next time your in the gym look at the people on the treadmill compared to the people in the weight room - Yes there's a difference isn't it...

Check out JimKaras.com book the cardio free diet on Amazon too long to extrapolate here. Aerobics is important for Heart and Lung health so if you have high blood pressure then [as your PT and after consulting with your Dr.] I would prescribe mild forms of aerobics without weights/machines until the HBP came to normal or until Dr. released you (this is generic remember cause I don't have any other med history).

In any event, modify your diet ( breakfast like a king, lunch like a prince, and dinner like a pauper) add some type of movement into your daily life but get moving 3X/wk for 20+ min...


Well that's all I got right now I have to burn some CD's before bed...

Good Luck!

hi pawolf. welcome.

PAW,

Oh I almost forgot, please utilize the resources within the forum and the IM community in pursuing your weightloss endeavors...

Regards,
Benny

Welcome to Ironmag bro.

Its never to late.Stick with it bro,you'll be back in no time.

pawolf welcome to IM!

Thanks for the incouragement. Ya not active enough, but had too many operations too soon, put the extra wieght on and medical conditions making it hard to take off.