Help New Member!!

[SteveG123]

Hello,

I'm 39 (competed a few times 10 years ago) im 5'8 195 and need to loose 15 lbs.. It's not as easy as it used to be... Here's a sampl,e of my diet...any help would be much appreciated.

6am- 2 scoops of isupure and water
9am- 6 egg whites and a little oatmael
12- salad with chicken or beef
Work Out (45 minutes cardio than weights
3pm (i miss this sometimes...Some sort of protein
6pm dinner- varries...protein and small amounts of carbs...
I was told im not taking in enough calories and my body might be in starvation mode?? I have been trying for a year to drop some weight...

PLEASE HELP... THANKS

[Ufa]

You look fine.

[steve0]

Hello,

I'm 39 (competed a few times 10 years ago) im 5'8 195 and need to loose 15 lbs.. It's not as easy as it used to be... Here's a sampl,e of my diet...any help would be much appreciated.

6am- 2 scoops of isupure and water
9am- 6 egg whites and a little oatmael
12- salad with chicken or beef
Work Out (45 minutes cardio than weights
3pm (i miss this sometimes...Some sort of protein
6pm dinner- varries...protein and small amounts of carbs...
I was told im not taking in enough calories and my body might be in starvation mode?? I have been trying for a year to drop some weight...

PLEASE HELP... THANKS

first formost welcome to the board, and you look damn good for 39 IMO, now your diet does need some work did you check the cutting stick atop the diet fourm page it is a great primer to get started and build off of.

Steve0

[steve0]

You look fine.

there is always room for improvement !!!

[SteveG123]

i appreciate the help....i have some fat on the sides....little on stomach (i know im getting older but damn it im going out swinging!)

[Jabroney]

Welcome aboard..definitely check the cutting diet...I'm sure you'll have to personalize it based on your workout time and work and stuff bit it definitely gives a great framework.

[steve0]

i appreciate the help....i have some fat on the sides....little on stomach (i know im getting older but damn it im going out swinging!)

are you doing any morning cardio ?

[SteveG123]

dont have time... go to gym at 230 and do 45 minutes of (Tred, etc etc) I usually burn 450 calories...

[TR'05]

You're looking g to me. I would say that your diet needs a little work. Check out the cutting sticky and try to put something together.

As for cardio, I would definately move it to post weights! Follow it up with a PWO shake.

[TR'05]

2:1 Carbs: PROT in the PWO shake, by the way.

[SwoleCat]

Diet will have to be ultra tight, consistent, for a good period of time to get those love handles and areas gone for good as the a.m. cardio daily would really rip you up quickly provided the nutritional protocol addressed the goals set forth.

~SC~

[novastepp]

hey i noticed that you say you sometimes miss your PWO nutrition. my advice is to always make sure you get that in. you have a great muscle base and you dont want any of it to waste away which you will soon be prone to with age. read that cutting sticky and propose a revamped diet for critiques, make sure to add the macros of each meal and a total daily calorie intake. welcome to the board.

[mwolffey]

am fasted cadio 45 minutes...weight training late after noon-night with 30 minutes of cardio immediatkey after...imo...read the cutting sticky to help figure out your diet and seperation of macros too, good luck bro

[SteveG123]

2:1 Carbs: PROT in the PWO shake, by the way.

I appreciate everyones feedback! SO, PWO shake, Isupure and what??? What would be good?

Everyone says cardio first thing, if i cant, do it after my workout??? I usually do it pre work out, than weights right after..... Let me tell you...in my late 20s early 30's things were so much easier :-)

[yodaddy]

i use choc isopure also in a blender with water and liek 4 ice cubes(4 is perfect lol) with a bannana and its unbelievable try it out let me kno what u think

[mwolffey]

swole is in his 30's i believe....he does am cardio...if there is a will there is a way, am fasted cardio is best. But if totally impossible yes post workout with some BCAA's in you would be fine

[SwoleCat]

Never do cardio BEFORE you lift.

If you have to do it after, you can, but that is far from ideal as far as losing bodyfat, ramping up the metabolism for the rest of the day, and for ingesting key nutrients right after a weight training workout. Weights accomplish one goal (anaerobic in nature) while cardio accomplishes a different goal (aerobic activity)

I'm 34, getting up a.m. to do cardio is easy because it's who I am. Age won't ever change that.

~SC~

[SteveG123]

BCAA's ? Help me here... OK, will do cardio after work out from now on.... and will take in Protein shake, whater (4 ice cubes) and a banana

[TR'05]

Hotly debated topic that I don't want to get into with anyone, but I would use a different carb source rather than a banana. USe dextrose, oats, bagel, whatever but I think I read that fruit is not the best source to replenish glycogen due to the liver not being able to process the fructose. 0

That being said, the fructose in one banana is probably negligible so I guess if you want to you can keep it.

Further, one banana won't give you enough carbs. I'm not sure what type of protein you are using, but what I shoot for is about 45 grams of protein 90 grams of carbohydrates in the PWO shake.

[SteveG123]

i use isupure....so, 2 scoops and some oats or what about 1/2 a yam? I REALLY APPRECIATE EVERYONES FEEDBACK.... I have done a few NPC shows (10plus years ago) it was easy to drop the weight..now, almost 40....gets a little harder...

[xtinaunasty]

I usually do [cardio] pre work out, than weights right after.....

Cardio in the morning would be ideal, but I know how that goes...having a problem fitting that in also. But, if you're going to lift and cardio in the same session, I would say DEFINITELY do cardio after lifting.

As far as the PWO shake goes...have you tried dextrose before? I'd rather have this over a whole food carb simply because I'm not particularly hungry right after my workout. I would try both, though, and see which you prefer.

Diet will have to be ultra tight, consistent, for a good period of time to get those love handles and areas gone for good as the a.m. cardio daily would really rip you up quickly provided the nutritional protocol addressed the goals set forth.

That reads perfectly...almost as if you have had to type that response on numerous occasions. hmmm....

[SwoleCat]

BCAA's ? Help me here... OK, will do cardio after work out from now on.... and will take in Protein shake, whater (4 ice cubes) and a banana

This is going to do what?

~SC~

[olederndirt]

This is going to do what?

~SC~

This would cause me to have a huge bowl movement! lol
As the man said, Carbs and protien at 2 to 1.