Effects of aging on fitness

[kingfish]

Hey Everyone,

Turning 51 next month and have been struggling with weight for years. 6' 275 with an easy 50lb to lose, but it's harder than ever now as a pre-diabetic (insulin resistant) with low test. I take 100mg Test Cyp weekly per my endo, but trying to figure out diet & cardio has been damn near impossible. Meal prep is a huge PITA and probably the biggest obstacle to progress; I'm trying to follow a low-carb plan but it's been too easy to f-up and eat the wrong thing often enough. Also not sure how much cardio I should be doing - I have a desk job and sit 9 hrs daily. I try to get up hourly and walk around but that's not guaranteed. I've been trying to get motivated to go back to the gym on weekends but it's hit or miss depending on how I'm feeling that day. Lots of info online about nutrition but I can't figure out where my daily intake should be calorie-wise, and what's more important (cardio or weights). I have to figure this all out before I end up with T2 diabetes and things really become a mess. Appreciate any input on any of the issues I mentioned here.

[Windex]

Use this to calculate your calories : https://forums.steroid.com/diet-nutr...penditure.html

Cardio has no magic number - just start low and work your way up, everybody is different. The most important thing at this point is forming a habit and routine that can be executed on a daily/weekly basis. Getting to the gym and onto a cardio machine, or going outside for a walk, is more important than how long you did cardio for or how hard the intensity is.

Weightlifting I would argue is more important than cardio. However, ideally you want both.

For Nutrition, the world is your oyster, use common sense and be realistic with yourself. For example, if you aren't a person that ate a lot of vegetables in the past don't try to start eating 3 servings of vegetables 6 times a day, because that's not going to happen overnight. You also want to choose, simple, easy to cook items to help you again build that routine and program with time management in mind. A diet needs to be a sustainable lifestyle change. Don''t include something in your meal plan that you don't enjoy eating just for the sake of what the nutrition profile is. There are always substitutions.

Plan out your meal prep and have one day to do it.


Read the TRT stickies to ensure your endo's programm is modern.

[kelkel]

Use this to calculate your calories : https://forums.steroid.com/diet-nutr...penditure.html

Cardio has no magic number - just start low and work your way up, everybody is different. The most important thing at this point is forming a habit and routine that can be executed on a daily/weekly basis. Getting to the gym and onto a cardio machine, or going outside for a walk, is more important than how long you did cardio for or how hard the intensity is.

Weightlifting I would argue is more important than cardio. However, ideally you want both.

For Nutrition, the world is your oyster, use common sense and be realistic with yourself. For example, if you aren't a person that ate a lot of vegetables in the past don't try to start eating 3 servings of vegetables 6 times a day, because that's not going to happen overnight. You also want to choose, simple, easy to cook items to help you again build that routine and program with time management in mind. A diet needs to be a sustainable lifestyle change. Don''t include something in your meal plan that you don't enjoy eating just for the sake of what the nutrition profile is. There are always substitutions.

Plan out your meal prep and have one day to do it.


Read the TRT stickies to ensure your endo's programm is modern.

That's really great advice.

[GirlyGymRat]

Use this to calculate your calories : https://forums.steroid.com/diet-nutr...penditure.html

Cardio has no magic number - just start low and work your way up, everybody is different. The most important thing at this point is forming a habit and routine that can be executed on a daily/weekly basis. Getting to the gym and onto a cardio machine, or going outside for a walk, is more important than how long you did cardio for or how hard the intensity is.

Weightlifting I would argue is more important than cardio. However, ideally you want both.

For Nutrition, the world is your oyster, use common sense and be realistic with yourself. For example, if you aren't a person that ate a lot of vegetables in the past don't try to start eating 3 servings of vegetables 6 times a day, because that's not going to happen overnight. You also want to choose, simple, easy to cook items to help you again build that routine and program with time management in mind. A diet needs to be a sustainable lifestyle change. Don''t include something in your meal plan that you don't enjoy eating just for the sake of what the nutrition profile is. There are always substitutions.

Plan out your meal prep and have one day to do it.


Read the TRT stickies to ensure your endo's programm is modern.

All truth!!!

I’m proof its mostly food!!! For me, Cut out crap (including protein bars and shakes, all processed food), eat enough protein, 2 pieces of fruit, little fat and a ton of veggies. BW looks almost ideal!!!

[kingfish]

Thanks Windex, I'll have a a look.