Need starting help

  • ruffein

    Posts: 7

    Mar 09, 2013 4:42 PM GMT
    I am 50 yrs old im 5'7 172 i just bought a powerhouse gym bought me some forcfactor.i dont want to be real big just a little defined.does anybody have any advise?how to start what to eat what not to? any help will be apprechiated.thanks. dave
  • Destinharbor

    Posts: 4433

    Mar 09, 2013 5:45 PM GMT
    Start by cutting your calorie intake down to about 2200/day with an increase in protein. I like to do a protein shake for breakfast with fruit. That only is about 200 calories but it is also 41 grams of protein so I can still enjoy lunch and dinner. Keep dinner free of bad carbs and snacks should be protein or fruit. Nothing at all within three hours of bedtime. Don't forget to add into your calorie count all alcohol you drink. Then start working out at least an hour each day. Find a routine you can do with what you have available and work hard without any significant breaks. Lots of workout routines elsewhere here but this will get you started. Also look at www.bodybuilding.com.
  • Hunkymonkey

    Posts: 215

    Mar 10, 2013 10:55 AM GMT
    A low carb diet is important, but carbs, in general, are not necessarily the enemy. Rather, it is the type of carbs you eat and when you take them. Focus mostly on low glycemic (slow) carbs (look up glycemic index on the google). They don't cause a spike in blood sugar, which means insulin doesn't come into play and take excess unused carbs and cause them to be stored as fat. High glycemic (fast) carbs are best taken right after your workouts to replenish glycogen lost from your muscles during training. Pretty much, as the old saying goes, no carbs after sunset (as a very loose rule of thumb), unless you are trying to bulk up. You can cut the carbs fairly low if you want to get radical, but remember that you brain needs at least 60 grams per day to function. In general, I found that the 40 carbs/40 protein/20 good fats plan (the old zone diet) is pretty good. If you go high protein, remember to drink lots of water, because high protein diets put a load on your kidneys. Plus drinking lots of water (and green tea, btw, is very helpful for losing fat. Another factor to keep in mind is that one gram of carbs and one gram of protein have the same caloric value, approximately 4.5 calories (fats have about 9 calories). One difference is that your body will work much harder to metabolize the protein. If you are trying to lose some fat by cutting carbs and increasing protein, that is a good thing to know.
  • ruffein

    Posts: 7

    Mar 11, 2013 2:18 PM GMT
    thank you buddy