49 yr old male - diet advice

[jmm56139]

I'm a new member... 49 yrs old, I work out regularly and with good intensity. I'm very happy with my strength and muscle mass, but having difficulty with my diet. I'm 5'9" and weigh around 190... I have a few pounds around my mid-section that I'd like to eliminate. I know that diet is the answer, along with stepping up my cardio. I don't want to have to trade-off muscle mass and strength for bodyfat loss... I take a good vitamin and try to get plenty of protein, but that's pretty much all I do regarding supplements. I'm new to these forums... does anyone have specific diet advice that goes deeper than 'watch your diet'? thx in advance.

[FireGuy]

As a fellow 40 plus year old, I recommend keeping your calories fairly high to maintain your muscle and lots of low intensity cardio. By low intensity I mean 30-45 minutes with a HR of around 120.

[Rugger02]

If you post up what you're currently eating daily and the times that you eat it, we could critique it from there for a start.

[jmm56139]

i'm embarrassed to say what i eat... mostly because i don't really track it. i travel quite a bit and my job doesn't allow for consistent eating intervals. i try to get plenty of protein... meaning a couple protein shakes a day and 3 meals with around 30 grams of protein each. i just don't know how to get the right foods at the right time. i guess i need advice on starting at square one. i wrestled in HS and college, so all i know about dieting is not eating.

[seriousmass]

Diet

http://forums.steroid.com/showthread.php?t=113010
http://forums.steroid.com/showthread.php?t=75729
http://forums.steroid.com/showthread.php?t=143553
http://www.fitday.com/WebFit/calories/calories.html

[jmm56139]

thanks for these links... lots of information. i think i have a long way to go on my diet...

i imagine i'm in the minority in this forum, but i don't really want to get any bigger. i'm happy with my strength and muscle mass, but i need to lose some bodyfat and i want to do it without sacrificing muscle. thx again.

[fit4ever180]

you seem to have a good mentality towards this process, so take the time to do a little research with the information that has been provided an you will be able to achieve any goal you desire and we will be happy to help you out... good luck!