Older guy Fitness
dekomp
Posts: 9 Member
Hi , im Dekomp 56 year old guy , been on a aprox 1500 cal daily diet for the last year ,along with daily stepping type exercise ( about 45 mins duration) lost over 36lbs and now reached a maintainence weight of 206 lbs , im not happy with this ! im bored ,hungry all the time, and very tired , cosidering atkins type diet any help ?support from you guys would be welcome.
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Replies
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1500 would have me hungry all the time also. What do you do in terms of resistance or strength training to maintain muscle mass?
Atkins works fr some people for short term loss, or to kick start a stall but it isn't something I personally would try - I hate that format.
Good luck!0 -
I'm not surprised. you arn't eating enough and you are probably denying yourself things you enjoy treating. try a fresh approach on exercise...vary your cardio workouts, so you do the stepping, some walking, possibly running/swim/zumba ( yes guys can do zumba too) and add some weight/strength training??
and eat back the calories you burn.0 -
how did you determine 1500 was a good number to shoot for?
are you 5'3?
atkins is kind of a severe change. I think your calories are too low unless you are 5'3 or so.
if you want a change, check out eat stop eat or leangains and try some intermittent fasting. it really isnt necessary, but its a change and you might like IF.
first though, I would eat more0 -
Not a guy...
but even I can lose weight on 1500 a day plus exercising... and I'm a 5'2" 122 lb female...
Seriously?
You're tired and hungry because, well, you're TIRED and HUNGRY!
Try a heavy lifting program and eating at TDEE. Which for you is most likely over 2500, you didn't give your height so I can't calculate anything...0 -
Not a guy...
but even I can lose weight on 1500 a day plus exercising... and I'm a 5'2" 122 lb female...
Seriously?
You're tired and hungry because, well, you're TIRED and HUNGRY!
Try a heavy lifting program and eating at TDEE. Which for you is most likely over 2500, you didn't give your height so I can't calculate anything...
I agree with this pretty much. I'd have a couple of weeks eating at maintenance, a 're-feed' if you like. Then I'd look to implement a weights program. Think about switching up your cardio at some point as well. If you do exactly the same exercise routine for a long period of time your body can adapt to it. After your re-feed do something that challenges it in different ways. Maybe include muscle groups that weren't included before if that is possible.
Well done with weight you have lost already - 36 pounds is a very good effort.0 -
Your BMR is 1857 ( I guessed your height at 5'10"). So bored, tired, etc makes sense. For example, I am 58 yrs, and maintaining 168 pounds on 1920 cals a day PLUS eating back most of the time the exercise cals. In the last two days I had 3000 cals and 2300 cals respectively because of the activity cals burned (golf). No worries about gaining. I lost 50 pounds in 9 months and not one day did I consume less than my BMR plus exercise cals. I do not do a stepper or any other same program daily because it can be boring. I have done many 30 min weight training sessions but am currently on an off period for that. Probably back to the gym in December.
Sorry about the anecdotal example but just noting this as evidence that you having had success can make things happen but are looking for a different approach.
Some of what I have done was modeled on the Primal Blueprint, so look at that and take from it what you will.
In short, 80% of all of this is what we eat. My formula is net carbs <150 everyday. (Carbs minus fiber). Atkins is definitely too extreme except in the most necessary situations (and yours is not). Change it up and see what happens, you can always change it back. Good luck.0 -
Atkins is a flash-in-the-pan short-termist fad, not a way-of-life in my opinion.
If you at a goal then go with your BMR plus activity.
If it is making you miserable then you will either not sustain it or you will be a pain-in-the-backside to all around if you do.0 -
Atkins is a flash-in-the-pan short-termist fad, not a way-of-life in my opinion.
I dont do atkins and am not suggesting that you do it but it is not a flash in a pan and it is not a short term fad and many people sustain on it for years with great results0 -
get yourself a bike, you burn loads of calories and its great fun as well. I'm losing weight and having full English breakfasts and restaurant Curries with all the trimmings.. sometimes on the same day!0
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If you at a goal then go with your BMR plus activity.
no, if you're AT GOAL, and you eat bmr, you'll still lose
To maintain a goal you eat TDEE, which is MORE than BMR plus exercise, hundreds more, due to "living your life actvities" that you don't log as exercise.0 -
It's an opinionAtkins is a flash-in-the-pan short-termist fad, not a way-of-life in my opinion.
I dont do atkins and am not suggesting that you do it but it is not a flash in a pan and it is not a short term fad and many people sustain on it for years with great results0 -
It's an opinionAtkins is a flash-in-the-pan short-termist fad, not a way-of-life in my opinion.
I dont do atkins and am not suggesting that you do it but it is not a flash in a pan and it is not a short term fad and many people sustain on it for years with great results
opinions are fine but when they have no relationship with reality they should be countered0 -
Tnx to all you people who have replied ! for those who asked for more detail , im 5ft 11 generall healthy, i tend to become very goal orientated, 1500 cals was a easy target i sorta got to that amount without trying , im still very supple due to martial art training for 17 years , have always used resistance machines ( prefered them over free weights ) although will still use dumbells ,frightened of heavy training seem to injure myself recently and recovery seems to take forever , hence the stepping and cardio .0
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you sound like someone who knows any advice from you would be welcomed ! im actually 5FT 11 tnx dekomp0
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I have tried the south beach diet and that worked pretty good for me, lots of meat and very little breads. I have gone the strength training route and that works awesome. I dont feel tired, get a better nights sleep and feel refreshed in the morning, and wake up with weight loss or break even. Never a weight gain. Now I just eat regular but more frequent and eat whatever I want(love sweets) but make sure I counter it with excersize. This site has been great in keeping track and motivating me.0
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I'm another vote for cycling. We're very close in age, height, weight. My target is around 190 but as importantly is my blood pressure, heart rate, cholesterol/triglycerides all are heading in the right direction. I'm still losing weight but more slowly than previous loss of 30 lbs. I have an eye on my plate but am going to incorporate Harvard University's Healthy Eating Plate. They present a good argument that USDA's MyPlate may have a little political pressure involved in their recommendations. It comes to mind that cardiovascular, metabolic health and reducing mass be it muscle or "other" is my best physical health plan. I'd be happy to offer more but don't want to become a bore to you or everyone else here, so drop me a note if interested and I'd like to ask for your success experience as well. Great Health to you!0
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get yourself a bike, you burn loads of calories and its great fun as well. I'm losing weight and having full English breakfasts and restaurant Curries with all the trimmings.. sometimes on the same day!
What he said! Get a bike and ride like a freak. I'm 45, and I ride, lift, do a lot of core strengthening, eat carefully, and even occasionally do some running, swimming, or elliptical. The biking has me hooked. I can have days where I blow my calories on beer or crappy foods - and guess what - that keep me feeling like this "diet" and fitness stuff is not a life sentence but rather a life style that now I actually choose to continue!
So far as eating, and what to eat, I use many of the principles of the south beach diet, although I do not use it's recipes. You will find that south beach principles are touted all over the place but not necessarily as south beach. ie. many experts are saying the same thing. I also find that the bicycling resources are closely linked to dietary and effective training resources as well. Basically the competetive cyclists know that they can't compete if they're overweight. So if you read about cycling, inevitably you will find yourself reading about proper diet as well.
Good luck, I hope we win over another person to cycling.0 -
which is what I did
It's an opinionAtkins is a flash-in-the-pan short-termist fad, not a way-of-life in my opinion.
I dont do atkins and am not suggesting that you do it but it is not a flash in a pan and it is not a short term fad and many people sustain on it for years with great results
opinions are fine but when they have no relationship with reality they should be countered0 -
Well ive read up on several pieces of advice from various people who id very much like to thank , some of the advice was a little technical for me , but most people agree i seem to be eating to little! hence the tiredness.
i have decided to go with high protein / low carb but keep my eyes on the weight , for exercise im going to vary my regime to cardio followed by heavy slow weights and see if i can hold off the injuries . oh and im gonna ditch the alcohol ,0 -
That's why I wrote "BMR plus Activity"
If you at a goal then go with your BMR plus activity.
no, if you're AT GOAL, and you eat bmr, you'll still lose
To maintain a goal you eat TDEE, which is MORE than BMR plus exercise, hundreds more, due to "living your life actvities" that you don't log as exercise.0 -
Okay, first thing I wanna say is 1500 calories is too low. Find out what your tdee is and go by that if you are trying to maintain. I am around your weight and my calories are 1718 a day and I would imagine it would be even higher for a man. I also find this useful to try to lose weight too because its much easier to see how much "in the green" you are at the end of the week then it is to crunch numbers. A calorie is not just a calorie but the rule of thumb is you have to have a deficit of 3500 calories to lose a pound of fat. That means exercise at least 500 calories a day from your tdee.
Exercise, exercise, exercise. If your bored, try challenging your body. If your dong the same exercise over and over your body will get used to it and sometimes stop losing weight or even gaining muscle. I know this from experience. Weight lifting is where its at! Okay, for an example. Right now I am at 209lbs and 5'7. I wear a size 12 jean. I told some girls on here that and I got attacked because when they were 170lbs and 5'7 they were still in a size 16 jean. At 170, I will be a 6-8. Know why? Because I lift and have muscles. Its not just about the scale, its about getting tone too.
I dont believe in any "diets" that cut out a whole food group. Such as carbs, fat, sugar...etc etc. To me, those are not long term solutions to losing and or maintaining weight. The rule of thumb is, if you cant go without it for the rest of your life, don't, and I repeat, don't cut it out now. That's the biggest mistake people make. They don't learn how to eat a balanced diet for the rest of their lives. Yeah, I could go on these diets and drink shakes 3 times a day, take pills, cut out sugar and all that but you know what? I wont being doing that 10 years from now so its a no-go.
I hope that helps
Sorry to edit...had to post this pic
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This was an interesting thread. I have decided from all these posts that I am getting a bike for myself when I get below 200. Used to love biking when I was much younger before kids. Feels like you are flying!
I eat around 1350 to 1500 daily and am slowly losing weight, 1 to 2 lbs a week. Need to work more on moving more. Just logging my food and knowing if I do something, anything! I can have a little cushion if I want to go over my 1350 calories. So logging my food gets me moving too. Haven't been here long, but its working. If I get stuck on weight loss then will have to reevaluate my exercise. Am getting there, but at 56 don't want to injure myself (like I foolishly did Friday in the yard). Took yesterday off and only did a slow walk. Back feels better today. Need to fix my wheelbarrow (what was I thinking trying to carry a 50 lb tub of mulch about!).
Anyways am babbling but lots of great responses here. I want to bicycle and do some indoor rock climbing, dunno where they got rock climbing in Iowa! Tried it once in NH and was fun. Oh and learn how to zumba!
Shake up the exercise, so far am only doing my pilates machine and gardening (should I move that tree today?).
Thanks everyone!0 -
If no injuries/joint issues - vary your exercise routine - switch it up, it's easy to get bored. Ideally you have some different activities you can integrate into your life/friends. Hiking/Biking/Skiing etc...
There are endless debates here on some of the nutritional aspects of certain diets. But personally I feel much better when I eat low(er) carb - carbs make me hungry, moody. Limit starches/grains/sugars - Increase your protein and don't be afraid of some good fat.0 -
wow...1500? no wonder you are tired. Here is how I calculate calorie intake: Body weight X10. Then add 20% to cover daily activities. Finally add your daily calorie burn for exercise. If you want to lose weight your diet should be less than that amount. So a 200lb guy would eat: 200X10=2000 plus 20% = 2400 + 500 (just a guess, add your calorie burn) = 2900. To lose weight aim around 2500. I am 58 and work out on a regular basis. Also, change up your routine to avoid boredom and get better results. Weight training is very important. You may want to try P90X or Body Beast..both great programs. Hope that helps0
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Hi , im Dekomp 56 year old guy , been on a aprox 1500 cal daily diet for the last year ,along with daily stepping type exercise ( about 45 mins duration) lost over 36lbs and now reached a maintainence weight of 206 lbs , im not happy with this ! im bored ,hungry all the time, and very tired , cosidering atkins type diet any help ?support from you guys would be welcome.
Dude! EAT! Husband is your age and eating 1890 - with 1 or 2 -5 miles walks a week plus weight lifting 3x a week. Hes eating about 15% below TDEE and more when hungry. Still wants to lose 6 lbs (down 25) but hes willing to let it fall off verrrrry slowly since if he doesnt eat he wont be able to function and hey- at this level hes not gaining, feels good and looks sooooo much better.
Congrats on what you have achieved thus far! Now- go figure out your TDEE - minus 20% from it and try that calorie goal for 2-4 weeks and see what happens. Do NOT be hungry!! No one likes hungry. Remember- this isnt a diet- its how you will live the rest of your life. So if you're starving - you're dieting and doing it wrong.0 -
Well I am 58, 5'11" and now 170lbs. When I started down this road I was 239lbs and Believe it or not I was working out 7 days a week. I also spent many years doing martial arts. I also was concerned about getting injured but I decided I just wanted t get my weight down and get fit. I started using P90X and lost about 19lbs and really changed my diet. Then I started P90X2 and Myfitnesspal. I got a Fitbit and really started tracking all calories in and out. I started eating accordingly. I eat each day based on what I burn. I have plenty of energy and I eat a often. I guess the point is if you want to eat more burn more calories. I make an effort to burn 2800 -3200 calories daily. If I want to lose weight I try to eat less than 800 calories than I burn. I am doing Insanity now and will go back to P90X2 when I am done. YOU CAN DO IT! Just stay focused and listen to your body.0
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For anybody interested ! been on the low carb high protien for a week now ! makes you feel guilty because you feel you are eating to much ( started with a initial weight gain ) but on the week lost 2 lbs , this staying with my original exercise program so i could judge the results fairly.
Feel much better ,not hungry anymore ,in fact having to force some meals ,energy levels are also up , dont know if its in my mind but also seem to be losing fat , man boobs lol0
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