Weight Loss & Gym Goals

In the Woods

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I recently (2 weeks ago) started going back to the gym. This was after 18 months of trying to control my weight with diet alone. Now, I'll admit I made headway just by cutting out the garbage stuff (sodas, smaller portions, fewer indulgences) over the 18 months, but with even two weeks of going to the gym (3 to 4x per week) and doing moderate cardio (and one day where a trainer kicked my ass in a 45 min session!) I lost significant weight, so woo hoo. But I have a long way to go!

Before I get to my goals & questions here are my stats: age 48, 5'8", 195 lbs, 37.5% body fat (yikes), light cardio (swimming/cycling) to entry-level weight and machine work (rowing, leg and arm pulls/lifts in the lower weight ranges) 3 to 4x per week. Ok, goals and questions:

- Protein powders, yes or trash? (I'm mainly looking for people's personal experiences using them, because stores just want to sell so their testimonials mean nothing to me)
- Tips for adding muscle
- Any idea if there's a BMI scale that takes muscle mass & body fat into account? I'm attaching a chart with heaviest, current, and goal weight, but after I lose the fat if I add muscle that'll weigh heavier.
- Tips for KEEPING weight off? I never want it to get this bad again.
- Success stories! Did you have a dad bod and love handles, but now rock that hot, toned v-shape? Did you have such a high body fat number you worried you'd bleed whipped cream, but now you're in the low 20's to teens?
- What are your motivations? Aside from health (huge), I want to make my body overall more appealing (vanity), and lose the fat pad around my genital area (vanity & sex appeal).
- If I stick to a 3x/week schedule of mostly cycling and swimming what kind of results can I expect by June/July 2020?

I know there are a thousand different places I can ask these questions, but I've found the community here to be open and willing to share, so what the heck. Why not ask?
 

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51arledge

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Here's my experience:
I was a construction contractor until I was 48 and was always lean and muscular from hard work. Then I started working as a project manager and carrying anything heavier than a laptop. In 2 years, I put on 25# and my blood pressure went into high numbers. AND, I was already careful about my diet!
My cardiologist (yep! At age 50) told me that I needed to discover the joys of working out. I had never been to a gym. Also, I had been on arthritis meds since age 25 and the side effects were becoming problematic (one if them likely contributed to high BP).
On a cruise ship I took a kick start program and got the gym bug and yoga too. We we got back home I joined a gym and got 6 weeks of trainer sessions and then researched voraciously. I also started yoga and within 6 months I was off the arthritis meds.
Afte a build up with light, and then medium weights, I ended up using mostly heavy weights. Early on I did 30 minutes of cardio 3x/week, but I lost my 30 extra pounds in about 4 months (I have a very fast metabolism). For a couple of years, I did a full body workout every time 3x/week (meaning squats or deadlifts, bench press, millitary press, rows of one sort or another, and pull ups or pull downs). EVERY WORKOUT! The advantage of these exercises is that they all work large muscles a lot as well as smaller assistive muscles. If I had more time I would do some auxiliary exercises (flyes, curls, calf raises, etc.).
As I moved into heavier weights, the workouts had to change. I needed more intensive work on those major muscle groups. So for the past 8 years or so, I've been doing a leg/back day with squats and/or deadlifts plus weighted declined situps, heavy BB rows, Romanian deadlifts and calf raises. On another day, I do "horizontal pushes and pulls" which really means perpendicular to the long dimension of the body; so: bench press, cable or dumbbell rows, flyes, and tricep extensions. On my third day in the gym, I do "vertical pushes and pulls"; so: standing military press, pull ups or chin ups, pull downs, and lateral raises, front raises, Arnold's, etc.
I always have at least one day off from weights between these workouts, but then I also ALWAYS do 2 days of yoga/week.
I am now 68, 6'-2", 195#. My body fat has consistently been below 18% for over a decade and,b he retired this year, my cardiologist said I was in better cardiovascular shape at 68 than I was at 50.
In terms of diet, I haven't eaten meat or chicken since I was 22 (long story). I think the best thing is, at first cut down or eliminate starches and sugars as much as possible; this means processed grains (bread, pasta, etc.), potatoes (fried, baked and mashed), sodas,l alcoholic beverages and desserts. That's how I did it to lose my gut. Then, it was time to feed muscle! I still don't eat much starch and I stopped drinking alcohol a long time ago (that's another story!) I eat lots of vegetables and fruit. After I workout, I do make sure to eat lots of carbs like fruit and bread or pasta.
Best rule of thumb I ever got was that for every pound of lean mass I wanted to weigh, I should eat that many grams of protein per day. After that, get at least 30% of remaining calories from fat (preferably olive oil, nuts, avocados, etc).
Despite all of this and my great body fat %, my BMI says I am obese. It's not true. It just means that BMI is a bogus concept.
No one who sees me would say I'm overweight!View media item 3155341View media item 3155341View media item 3155421View media item 3155421
 

In the Woods

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Thank you, @51arledge and @someperson - these were the responses I was hoping for. I've cut alcohol to 2 drinks per week but that was never my biggest downfall. Mine was sugar and comfort eating.

Does the muscle soreness ever go away from big workouts? My trainer's 45 minute workout left my arms sore for 2 days! I don't mind that, but I don't want to live like that either!

Yeah, I think BMI is mostly for those of us with little muscle mass. But I still dispute the cut off lines between overweight and obese.
 

Gj816

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I don't pay any attention to BMI. While I still am losing fat I'm gaining weight (muscle). Which means that ideally I should weigh about 175 lbs. I'd rather weigh about 165. So far the closet I've been is 168 lbs. Currently I weigh 179 this morning. I stand 5'9"tall. My chest finally sticks out father than my stomach, woo hoo.

I eat a lot of grilled or baked chicken (half a chicken breast) with a small baked sweet potato and a small portion of green beans or other fresh veggies. I swap up chicken for a small 4 oz grilled sirloin or boneless pork chop.

Normally I will have a protein shake after my workout. I use six start because it has bcaa's and I like ther taste if it. I stopped eating lunch in order to help me lose weight. I drink lots of water. I also drink on average two zero calorie Gatorade a day because I have AI, to help keep me hydrated.

I do a full body workout 5 days a week sometimes 6, with cardio added in as well. My routine which I change periodically includes decline sit ups 30 to 50 a day, rows, lateral pull downs, butterfly cable pulls, ab crunches, goblet squats, decline flat and incline bench press, decline leg press, leg curls, leg extensions, each of these I do two sets of 10 reps. I ride the bicycle, arc trainer, elliptical, treadmill and rowing machine. Usually a total of 15 mins.

I workout for an hour before I have to get ready for work. By the time I'm finished I have worked up a pretty good sweat.

Each person will vary in reaching their goals. Since I have AI and take glucocorticosteroids daily. After almost three years I still haven't gotten rid of the dad body, but I'm seeing gains and losses. Don't get discouraged if you don't reach your goals on your target date. I've learned to quit setting goals and take the gains and losses in stride. I work through the plateaus when I can't see any gains. The best way I know I'm getting closer to where I want to be is how my clothes fit around my waist.

It's a lifestyle and frame of mind. It takes dedication and determination. Abs are made in the kitchen. Good luck to you. Don't forget to take progress pics of yourself too.
 

In the Woods

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I don't pay any attention to BMI. While I still am losing fat I'm gaining weight (muscle). Which means that ideally I should weigh about 175 lbs. I'd rather weigh about 165. So far the closet I've been is 168 lbs. Currently I weigh 179 this morning. I stand 5'9"tall. My chest finally sticks out father than my stomach, woo hoo.

I eat a lot of grilled or baked chicken (half a chicken breast) with a small baked sweet potato and a small portion of green beans or other fresh veggies. I swap up chicken for a small 4 oz grilled sirloin or boneless pork chop.

Normally I will have a protein shake after my workout. I use six start because it has bcaa's and I like ther taste if it. I stopped eating lunch in order to help me lose weight. I drink lots of water. I also drink on average two zero calorie Gatorade a day because I have AI, to help keep me hydrated.

I do a full body workout 5 days a week sometimes 6, with cardio added in as well. My routine which I change periodically includes decline sit ups 30 to 50 a day, rows, lateral pull downs, butterfly cable pulls, ab crunches, goblet squats, decline flat and incline bench press, decline leg press, leg curls, leg extensions, each of these I do two sets of 10 reps. I ride the bicycle, arc trainer, elliptical, treadmill and rowing machine. Usually a total of 15 mins.

I workout for an hour before I have to get ready for work. By the time I'm finished I have worked up a pretty good sweat.

Each person will vary in reaching their goals. Since I have AI and take glucocorticosteroids daily. After almost three years I still haven't gotten rid of the dad body, but I'm seeing gains and losses. Don't get discouraged if you don't reach your goals on your target date. I've learned to quit setting goals and take the gains and losses in stride. I work through the plateaus when I can't see any gains. The best way I know I'm getting closer to where I want to be is how my clothes fit around my waist.

It's a lifestyle and frame of mind. It takes dedication and determination. Abs are made in the kitchen. Good luck to you. Don't forget to take progress pics of yourself too.

Thank you. Everyone's had such good information!
 
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someperson

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Thank you, @51arledge and @someperson - these were the responses I was hoping for. I've cut alcohol to 2 drinks per week but that was never my biggest downfall. Mine was sugar and comfort eating.

Does the muscle soreness ever go away from big workouts? My trainer's 45 minute workout left my arms sore for 2 days! I don't mind that, but I don't want to live like that either!

Yeah, I think BMI is mostly for those of us with little muscle mass. But I still dispute the cut off lines between overweight and obese.
i worked out for an hour feel ok I would go out for running or something be careful out there and don't cheat the traffic light.. i see a lot of people trying to cheat the traffic light and get ran over on the news even sometime i see people cheating the traffic light around town it's not worth it..
 
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socalfreak

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First,... Congrats on deciding to improve your health!

As far as your questions....
Protein powders:
They are useful. But, mostly as a convenience. At your level, a good diet with plenty of protein from real food will be more than adequate.

BMI, and body fat percentage:
You can really simplify this. Way too many people get caught up in obsessing about the numbers on the scale and calipers.
My advice is to stay off the scale .
You already have everything you need to gauge your progress.....a mirror & your clothes.
How do you look? And how do your clothes fit?
I can show you dozens of people who have hit their "goal weight" and look like crap.

Keeping the weight off:
Sorry,... No big secret here. Learn about nutrition and make better choices.

Motivation:
Are you where you want to be? That should be enough.
I was a skinny kid. I'm never going back to that. I get inspiration from different sources.... But, motivation comes from within.

What you can expect:
You get out of it what you put into it.
Big results comes from big effort.
Mediocre results come from half-ass effort.

Extra stuff:
Weight training will give you better fat burning results than cardio. Muscle burns calories 24/7. Cardio is good for a couple of hours. 45 minutes on the bike.... And one granola bar negates all of it.

You have to push yourself and be consistent.
I hit the gym at least six days a week... And work 60 hrs at my job.
Tired? Raining? Headphones broken?
I'm still going to the gym.
@Snarky_succubus helps me with meal prep five days a week. I take 5 meals to work every day.
It sounds corny.... But, it's a lifestyle.
There is no finish line. I always want to improve.

Anyway, I hope that helps a bit.
Good luck to you!
 

In the Woods

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Thank you @socalfreak. I took your whole post to heart, but my biggest takeaways are "You get out of it what you put into it.", "Big results comes from big effort.", "Mediocre results come from half-ass effort.", and "it's a lifestyle". I HAVE been giving it a half-assed effort, which is just a reality I have to accept. Same on the lifestyle perspective. All excellent points. Thanks again.
 
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socalfreak

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Thank you @socalfreak. I took your whole post to heart, but my biggest takeaways are "You get out of it what you put into it.", "Big results comes from big effort.", "Mediocre results come from half-ass effort.", and "it's a lifestyle". I HAVE been giving it a half-assed effort, which is just a reality I have to accept. Same on the lifestyle perspective. All excellent points. Thanks again.
Any time
It's not easy.... But, it's totally worth it!
 
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51arledge

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First,... Congrats on deciding to improve your health!

As far as your questions....
Protein powders:
They are useful. But, mostly as a convenience. At your level, a good diet with plenty of protein from real food will be more than adequate.

BMI, and body fat percentage:
You can really simplify this. Way too many people get caught up in obsessing about the numbers on the scale and calipers.
My advice is to stay off the scale .
You already have everything you need to gauge your progress.....a mirror & your clothes.
How do you look? And how do your clothes fit?
I can show you dozens of people who have hit their "goal weight" and look like crap.

Keeping the weight off:
Sorry,... No big secret here. Learn about nutrition and make better choices.

Motivation:
Are you where you want to be? That should be enough.
I was a skinny kid. I'm never going back to that. I get inspiration from different sources.... But, motivation comes from within.

What you can expect:
You get out of it what you put into it.
Big results comes from big effort.
Mediocre results come from half-ass effort.

Extra stuff:
Weight training will give you better fat burning results than cardio. Muscle burns calories 24/7. Cardio is good for a couple of hours. 45 minutes on the bike.... And one granola bar negates all of it.

You have to push yourself and be consistent.
I hit the gym at least six days a week... And work 60 hrs at my job.
Tired? Raining? Headphones broken?
I'm still going to the gym.
@Snarky_succubus helps me with meal prep five days a week. I take 5 meals to work every day.
It sounds corny.... But, it's a lifestyle.
There is no finish line. I always want to improve.

Anyway, I hope that helps a bit.
Good luck to you!

Gospel! All.of.it.
 

HorseHung40's

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First,... Congrats on deciding to improve your health!

As far as your questions....
Protein powders:
They are useful. But, mostly as a convenience. At your level, a good diet with plenty of protein from real food will be more than adequate.

BMI, and body fat percentage:
You can really simplify this. Way too many people get caught up in obsessing about the numbers on the scale and calipers.
My advice is to stay off the scale .
You already have everything you need to gauge your progress.....a mirror & your clothes.
How do you look? And how do your clothes fit?
I can show you dozens of people who have hit their "goal weight" and look like crap.

Keeping the weight off:
Sorry,... No big secret here. Learn about nutrition and make better choices.

Motivation:
Are you where you want to be? That should be enough.
I was a skinny kid. I'm never going back to that. I get inspiration from different sources.... But, motivation comes from within.

What you can expect:
You get out of it what you put into it.
Big results comes from big effort.
Mediocre results come from half-ass effort.

Extra stuff:
Weight training will give you better fat burning results than cardio. Muscle burns calories 24/7. Cardio is good for a couple of hours. 45 minutes on the bike.... And one granola bar negates all of it.

You have to push yourself and be consistent.
I hit the gym at least six days a week... And work 60 hrs at my job.
Tired? Raining? Headphones broken?
I'm still going to the gym.
@Snarky_succubus helps me with meal prep five days a week. I take 5 meals to work every day.
It sounds corny.... But, it's a lifestyle.
There is no finish line. I always want to improve.

Anyway, I hope that helps a bit.
Good luck to you!

Thank you for encapsulating this so well!
 
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