Trying to find the right path to follow

4Pop

Let me start by providing a bit of info, hopefully to help those able to offer advice.

61 years-old
6'2"
218 lbs (down 10 pounds in the past 2 weeks)

I worked-out 15 years ago, prior to being involved in MVA, nothing since other than doing all the wrong things. I'm fortunate in that my bodyweight isn't a true reflection of the number of calories I can ingest at one setting. I've been a "boredom eater" for the last decade and a half. I'm honestly surprised I'm not over the 300 lb mark.

Have some spinal/joint issues, so heavy lifting won't be in the program. I've had bad knees since youth, and around 2010 got a botched-up total knee replacement by a hack in Indiana. I was bone on bone, and have more pain now than I did then. I am doing shallow squats, with no weight. My "bad" leg has always been 1.5" smaller in the quad area than my "good" one (which has been cut on too). Years of exercise and hundreds of miles on a bike did nothing close that size difference. I'd guess it's a little worse now.

Most of my question I guess is about nutrition, though I'm open for ANY exercise advice. I will add here I hadn't ridden a bicycle since life tossed me a curve, but do have intentions on buying one when funds are available.

My goal is:

I was nearly into a 42" waist a couple winters ago, but held onto the 40". I managed to drop to 38", and can now for the most part, comfortably wear a 36" waist (a little snug, but not cutting me in half). I'd like to, at a minimum, be a loose fitting 36", if not comfortable 34". I'm thick waisted, so I may not look good at 34", don't know.

I'm guessing I'm in the 30% BF range, and it won't hurt my feelings if you laugh and tell me I'm dreaming. Would like to be in the 20-25% range, and regain some of the muscle size I've lost and stay roughly in the 210-215 lb range (if that's even possible?).

I started Keto about 10 days ago, and while I've not have any issues (flu, hunger) until now (hungry). I can't keep my carbs down, and honestly unsure if Keto is for me, or even the route I need to take to reach my goal? I've been targeting around 1650 calories (75fat/20pro/5carb), and for the most part have done pretty good.

I know I won't be lifting the weights I did 15 years ago, and have spent the past couple weeks just going through the motions, relearning form, and lifting minimal weight. I for sure will be taking it slow, until I have a better idea what I'm able to do, and what my body won't allow me to do. Currently doing 3 days a week (M-W-F), 45-60 minutes, basically a whole body, though I may change-up an exercise here or there.

I just added creatine to my diet (used it before, and liked it), and possibly may add a little protein if needed. I also plan on looking into some stretching routines to do on off days.

All that said, I guess my question boils down to this. Should I abandon Keto, and go with a higher carb/more conventional diet? Will one help me hit my goal sooner than the other, or would one be any advantage over the other? My body it seems is telling me to eat (especially after todays work-out), but I don't know whether to listen, or tell it to shut-up!

Sorry for the long post, just trying to provide as much info up-front so someone wouldn't have to beat the info out of me to offer any advice.

Thanks!
Brian

kommodevaran

Keto won't make you lose faster, a higher carb diet won't make you lose faster, nothing will make you lose faster, all you can do is make the ride as enjoyable as possible, so you keep going. At your size, you need more food than 1650 calories. I reckon you eat back exercise calories, but 1650 is too little as a baseline.

4Pop

kommodevaran wrote: »

Keto won't make you lose faster, a higher carb diet won't make you lose faster, nothing will make you lose faster, all you can do is make the ride as enjoyable as possible, so you keep going. At your size, you need more food than 1650 calories. I reckon you eat back exercise calories, but 1650 is too little as a baseline.

Thanks for the reply! As far as the "ride", I'd decided maybe keto wasn't for me (which isn't to say I'd never try it again), I enjoy fruit, potatoes, and rice too much. Have also bumped-up daily intake to 2300 calories (40/40/20), but it's going to take me a day or two to adjust, not to mention a trip to the grocery store (I'll be looking forward to).

Thanks again!

kimny72

So if I'm understanding correctly, you only want to lose a few lbs, and change your body composition?

It doesn't really matter what you eat.
Set your goal to lose 0.5lbs per week. Aim for @ 0.8g of protein per lb of body weight, get a minimum of @ 0.3g fat per lb of body weight for health purposes, and fill up the rest with whichever macros make you feel happy and well.

Meanwhile get on a progressive strength training program. Here is a pinned post with more good info:

https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

If I'm reading your post right, it sounds like recomp is what you're trying to do, here is another great post:
https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1

Good luck!

AnvilHead

4Pop wrote: »

All that said, I guess my question boils down to this. Should I abandon Keto, and go with a higher carb/more conventional diet? Will one help me hit my goal sooner than the other, or would one be any advantage over the other?

The diet that will provide the biggest advantage and chance of success is the one you find most satisfying and easiest to adhere to.

jgnatca

Eat what you enjoy, control how much you eat, and reconcile yourself to upper body workouts. Maybe try the pool for cardio/legs. You’ll be skipping regular “leg day”.

4Pop

kimny72 wrote: »

So if I'm understanding correctly, you only want to lose a few lbs, and change your body composition?

It doesn't really matter what you eat.
Set your goal to lose 0.5lbs per week. Aim for @ 0.8g of protein per lb of body weight, get a minimum of @ 0.3g fat per lb of body weight for health purposes, and fill up the rest with whichever macros make you feel happy and well.

Meanwhile get on a progressive strength training program. Here is a pinned post with more good info:

https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

If I'm reading your post right, it sounds like recomp is what you're trying to do, here is another great post:
https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1

Good luck!

Weights are in the plan, just taking some time to get "reacquainted" with them. I don't want to rush-in (which is exactly my nature), and I will definitely read the links you supplied. Much of my problem is little activity throughout the day, especially when it's in the mid-90's. I really need to get a bike.

Correct (on the recomp). Thanks!

AnvilHead wrote: »

4Pop wrote: »

All that said, I guess my question boils down to this. Should I abandon Keto, and go with a higher carb/more conventional diet? Will one help me hit my goal sooner than the other, or would one be any advantage over the other?

The diet that will provide the biggest advantage and chance of success is the one you find most satisfying and easiest to adhere to.

Sounds like maybe I'm on the right track now. I had no issues at first on keto, but it just got impossible for me to continue, plus, as mentioned, I was shorting myself on calories from the start.

Thanks!

jgnatca wrote: »

Eat what you enjoy, control how much you eat, and reconcile yourself to upper body workouts. Maybe try the pool for cardio/legs. You’ll be skipping regular “leg day”.

Lower body is going to be the thing. I'd read about squatting with a TKR, and found mixed opinions. Had my leg been in better shape prior to replacement, I might have been in a better position than now (well, would have, no might about it). I was in the 320lb squat range prior to replacement (which I'm aware means zilch now). I just plan to play it by ear, see how some light exercise goes, and proceed from there. So far I've not caused myself any additional pain/swelling/inflammation/etc. and that's doing 3x20 with no weight, though this past week I did throw an empty (oly) bar over my shoulders. While that wasn't much, it was encouraging.

Thanks!