Greetings Gentleman...I could definitely use some advice regarding a workout regiment as I'm pretty clueless and there is conflicting info out there. I'm 47, in relatively decent shape...6'1, around 185-188. Midsection is decent although I want to tighten it up, but my biggest fault is my arms...they definitely could use some bulking up. I'm not out to get a 'Rambo' type physique, that's too much maintenance and would rather spend my time concentrating my energies on other things. I have a 20lb dumbbell included in my arsenal and I've started doing some curls with it...with both arms. I know: Pathetic. I also have been having some problems with mid-day mental fatigue. So can you guys help me out with a simple program to get started? Specifically, do I join a gym or just buy some equipment? Also how many 'reps' and stuff like that....Finally, any good advice on something to take to get over that mid-day fatigue? I work in commercial heating and cooling, which does involve physical activity to an extent, but nothing back-breaking. I need more RPM's to do more work, to make more dough also so any help would be greatly appreciated. Oh, I forgot to add this; Was married to BPD, divorced now,I have no kids and didn't take any financial hits. I laid on the mat and bled for a good 6 months and finally decided enough is enough...I'm not getting any younger and I want to resume my old life ASAP. I used to travel extensively, go to ballgames, concerts, etc. The common denominator was that I had tons of energy to do this stuff and this is my main reason for asking for help here. I want my fukn life back, yet I do need to get a tune-up to get rolling again. Thanks for your time guys and feel free to ask anything that I may not have included.
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Fitness Question
- Thread starter danny62
- Start date
Just because a woman listens to you and acts interested in what you say doesn't mean she really is. She might just be acting polite, while silently wishing that the date would hurry up and end, or that you would go away... and never come back.
Quote taken from The SoSuave Guide to Women and Dating, which you can read for FREE.
Im in the military and work out twice a day. Once in the AM with my men and then once at night on my own. I would join a gym, paying $50 dollars a month will help motivate you to go. You will also meet some new people, and you are less likely to slack off if others are at the gym. Pick up a few magazines like flex, muscle and fitness, etc. I would recomend lifting 3 days per week and doing cardio 3 days per week. That is a good base to start with in my opinion. You might want to hire a personal trainer for a few sessions to learn the machines, proper form and get some knowledge. As per your diet and energy questions, can you post what you eat currently?
I eat 5-7 300-400 calorie meals per day. I aim for a min of 200 grams of protein per day and my main rule is to never combine energy sources. You can have fats and protein, or carbs and protein but do not have fats and carbs at the same time. Try to eat the carbs in the morning and healthy fats at night. If you eat more often you will have stable energy levels, and will be less likely to overeat. Also if gives you an oppertunity to eat crappy now and then. if you eat 6 times per day 7 days per week thats 42 meals, so make sure at least 35 of them are healthy and the rest can be somewhat crappy and you will be fine..
Hope that helps
I eat 5-7 300-400 calorie meals per day. I aim for a min of 200 grams of protein per day and my main rule is to never combine energy sources. You can have fats and protein, or carbs and protein but do not have fats and carbs at the same time. Try to eat the carbs in the morning and healthy fats at night. If you eat more often you will have stable energy levels, and will be less likely to overeat. Also if gives you an oppertunity to eat crappy now and then. if you eat 6 times per day 7 days per week thats 42 meals, so make sure at least 35 of them are healthy and the rest can be somewhat crappy and you will be fine..
Hope that helps
Hey Vitor...thanks for the response. Regarding your question: I usually skip breakfast, just not hungry when I get up and usually get a burger(no fries, and not the 'Whopper' type burgers) at a fast food joint. Dinner, eh, usually a chicken or turkey sandwich. I do drink a lot of Coke which I know is not good, and I'm working on that little addiction. I will usually have a few slices of pizza every 2 or 3 weeks...I buy individual slices so as not to be tempted by an entire pizza. Other than that, I usually stay away from stuff that can balloon you out with an occasional slip-up here and there.
Scaramouche
Master Don Juan
Dear Danny,
You were fit,and you can be fit again......I know well how these Women can affect you,but you have to back up on that horse,but you cannot go at it like a bull at a gate,slowly and gradually is the name of the game,so first things first....One of the obvious reasons you feel exhausted is that you are missing out on breakfast,you must have it,even if you sloth at a desk all day....Start with maybe coffee with HONEY then,something to give you some protein perhaps half a tin of baked beans and a slice of Health Bread....Lunch try skipping the Burger alternate days and slipping into a salad and make sure you have a fresh squeezed vegetable and fruit drink if available....at night I boil up vegetables Spuds,turnip,onion,carrots,sweet potato,mash up enough for four days and leave it in the fridge,eat with a couple of fried eggs,and twice a week for the health of your prostate have a tin of chopped tomatoes,for your colon make sure you eat Sweet Potato (Yam)...always have salad in the fridge and some boiled greens (Drink the water)...Exercise,variety and nothing too hard,if it is unpleasant then YOU wont keep it up....Get a large sheet of A3 Paper,that's twice the size of a normal foolscap sheet,put sideways rule a horizontal line 1 inch down,then draw about twenty more horizontal lines 3/8" apart,now vertically come in an inch from left hand side and draw a margin,now the rest of the vertical lines are about 3/8"apart there will be about 30 of them,enough for a month...Now this is your score card,for comparison of your week by week progress,or lack of...now your top one inch is for the dates of exercise,the vertical margin of one inch is for the type of exercise,at the top and scrolling down,you can have things like,exercisebike,walking,climbingstairs,running,dancing,swimming,sex,cycling etc...give each one of these an effort score based on say 1/2 hour walking equal to ten points,running say thirty etc,having covered aerobic fitness now comes agility and flexibility exercises,you know the score,stretching exercises,push ups,sit ups things involving your own body 30 push ups by three reps would be worth say 4 points,now your strengthening exercises,firstly free weights,get some more especially smaller sizes so you can gradually build up...curls,rowing,bench presses,
military presses and so on again give them each a score...now something a bit different get a rubber cabled chest expander and start using it and giving yourself a score....having done all that in your vertical columns every seventh column is for your weekly score,don't try too hard at first slip into it very gradually,then watch your scores improve and your life with it,it has an incredible psychological effect if you are serious...Oh and Danny don't forget every now and again in the corner of your sheet put your weight,resting pulse,and essential dimensions chest,waist and hips...Try it.
You were fit,and you can be fit again......I know well how these Women can affect you,but you have to back up on that horse,but you cannot go at it like a bull at a gate,slowly and gradually is the name of the game,so first things first....One of the obvious reasons you feel exhausted is that you are missing out on breakfast,you must have it,even if you sloth at a desk all day....Start with maybe coffee with HONEY then,something to give you some protein perhaps half a tin of baked beans and a slice of Health Bread....Lunch try skipping the Burger alternate days and slipping into a salad and make sure you have a fresh squeezed vegetable and fruit drink if available....at night I boil up vegetables Spuds,turnip,onion,carrots,sweet potato,mash up enough for four days and leave it in the fridge,eat with a couple of fried eggs,and twice a week for the health of your prostate have a tin of chopped tomatoes,for your colon make sure you eat Sweet Potato (Yam)...always have salad in the fridge and some boiled greens (Drink the water)...Exercise,variety and nothing too hard,if it is unpleasant then YOU wont keep it up....Get a large sheet of A3 Paper,that's twice the size of a normal foolscap sheet,put sideways rule a horizontal line 1 inch down,then draw about twenty more horizontal lines 3/8" apart,now vertically come in an inch from left hand side and draw a margin,now the rest of the vertical lines are about 3/8"apart there will be about 30 of them,enough for a month...Now this is your score card,for comparison of your week by week progress,or lack of...now your top one inch is for the dates of exercise,the vertical margin of one inch is for the type of exercise,at the top and scrolling down,you can have things like,exercisebike,walking,climbingstairs,running,dancing,swimming,sex,cycling etc...give each one of these an effort score based on say 1/2 hour walking equal to ten points,running say thirty etc,having covered aerobic fitness now comes agility and flexibility exercises,you know the score,stretching exercises,push ups,sit ups things involving your own body 30 push ups by three reps would be worth say 4 points,now your strengthening exercises,firstly free weights,get some more especially smaller sizes so you can gradually build up...curls,rowing,bench presses,
military presses and so on again give them each a score...now something a bit different get a rubber cabled chest expander and start using it and giving yourself a score....having done all that in your vertical columns every seventh column is for your weekly score,don't try too hard at first slip into it very gradually,then watch your scores improve and your life with it,it has an incredible psychological effect if you are serious...Oh and Danny don't forget every now and again in the corner of your sheet put your weight,resting pulse,and essential dimensions chest,waist and hips...Try it.
aahhhh your diet is terrible - forget about your arms, you should fix your diet just so you can you know... continue to live. one sandwhich for dinner??? you eat is fast food and drink coke all day? you will have a lot more energy if you stop massively spiking your insulin all. the. time. exercise will help. plenty of advice on diet around this site. 
good luck mate.
good luck mate.Just because a woman listens to you and acts interested in what you say doesn't mean she really is. She might just be acting polite, while silently wishing that the date would hurry up and end, or that you would go away... and never come back.
Quote taken from The SoSuave Guide to Women and Dating, which you can read for FREE.
I had one of my guys like 15 lbs in two months just cutting out the regular soda. Try coke zero, diet cherry pepsi, diet dr pepper etc. It might not taste great but after a while it will grow on you. If you have 3 sodas a day that is well over 600cals per day X 7 days is 4200 cals or 1 lb of fat lost per week right there.
You have to eat small meals throughout the day and do not skip breakfast. I imagine you are not hungry in the AM because you do not workout or do any physical activity. I wake up in the middle of the night very hungry after a long day of training, and work.
Espi you wrote "Don't expect to simultaneously tighten your abs and bulk your arms...those two endeavors conflict because tightening your abs means maintaining a calorie deficit diet, while bulking your arms means maintaining a calorie surplus diet. You can't do both at the same time. "
I think an untrained man who does not lift can do both if he eats right.
Danny do not see this as a diet see it as a way of life. Get in shape, start to feel better, look better and things will change ...
You have to eat small meals throughout the day and do not skip breakfast. I imagine you are not hungry in the AM because you do not workout or do any physical activity. I wake up in the middle of the night very hungry after a long day of training, and work.
Espi you wrote "Don't expect to simultaneously tighten your abs and bulk your arms...those two endeavors conflict because tightening your abs means maintaining a calorie deficit diet, while bulking your arms means maintaining a calorie surplus diet. You can't do both at the same time. "
I think an untrained man who does not lift can do both if he eats right.
Danny do not see this as a diet see it as a way of life. Get in shape, start to feel better, look better and things will change ...
Hey thanks for the advice guys... I've already improved my 'coke' habit...Have switched to Pepsi 1 and Coke Zero. Also that Crystal Light Green Tea(Hey, if it works....) Have just about eliminated burgers ad have substituted grilled chicken and rye.... Started with that 20lb weight and doing 3 reps a day... Waist not in bad shape....about a 35...36 too loose and haven't tried 34 yet...34 was my waist size during high school and college, so I'm getting there. I was doing a lot of walking even before posting this, so I haven't been sitting around waiting for the extra weight to come off....Can almost see the 6-pack: I will never get to Brad Pitt-type abs, but hey, if I and the women can at least see them and know that yes, I have them, that's cool with me. I'm planning a trip to St.Maarten for next spring and I want to look ass-kicking in trunks. Figure I could stand to lose about 8-10 more and then it's a matter of tightening up.
blinkwatt101
Senior Don Juan
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Dude the amount of weight you lift means NOTHING. Just make sure you feel it in the appropriate muscles and your challenging yourself and that's all that matters. 20lbs may not seem like a lot to you but 30lbs dumbbells is all that Tom Platz used on his biceps and lived by it. Most of the dudes you see lifting 40+lbs arent using correct form and aren't doing many reps,I promise you.
As far as joining a gym,hell yes! There is no way you can get as motivated at home as you can in a gym with a gym partner or the atmosphere.
Reps? Stay away from anything lower then 8 reps. Your not a power lifter,it can only risk injury,even with proper form sometimes. I'd suggest staying anywhere between 8-15 reps.
As far as joining a gym,hell yes! There is no way you can get as motivated at home as you can in a gym with a gym partner or the atmosphere.
Reps? Stay away from anything lower then 8 reps. Your not a power lifter,it can only risk injury,even with proper form sometimes. I'd suggest staying anywhere between 8-15 reps.