How can I build muscle and eat healthy?

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thecube4444
thecube4444 Posts: 5
in Fitness and Exercise
Guess thats alot to ask in the topic. I am a 51 yr old male. I have lost 30 lbs. by diet with minimal exercise. i have never been extremely overweight. I have been athletic my whole life. i just wanted to get from 281lbs to 255lbs. and I did it by eating proper portions, lower carbs, more proteins and alot of veggies and salad.

Now I would like to build up my arms, legs, chest, etc. I'm not exactly sure how to do it the right way.I have tried weight lifting from time to time, but never really saw any results.

What exercises are best for building muscle on a 51 yr old body?

How should I eat? more carbs? Weigh protein? i have no idea. i also need help with how not to be too sore the next day as I do have to go to work in the morning.

I should include that I have a BMI of almost 30!!! So how do i build up, lose fat mass and eat right???

Can anyone provide an example, a web site, a guide or a book? Any input would be greatly appreciated.

Thanks
Steve

Replies

  • mfanyafujo
    mfanyafujo Posts: 232 Member
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    Okay, so I'm not a 51 year old guy, but I can recommend a book that has worked really really well for me. It's called You Are Your Own Gym. It's all body weight exercises, so no gym, no equipment, and the workouts are 20-30 minutes long. I saw serious results in terms of fat loss after the first 10 week program, and I'm a lot stronger now.

    I can't really comment on your eating, except that if you want to build muscle, you need to eat more calories and get enough protein. As far as soreness, there will be a few days in the beginning that you are incredibly sore, but it gets easier after that.

    Hope this helps.
  • joec63
    joec63 Posts: 56 Member
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    Steve,

    Take a look at bodybuilding.com, a lot of free info about nutrition and programs you can gleen from that site. Basically you need to change your body composition and the only way I know to do that is from weight training. It doesn't have to be heavy weight but you need to build some lean muscle mass and reduce the body fat. The extreme soreness is enevitable but it's mainly temporary until you adjust. Good luck

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