54 yrs old, 5' 10", 188 lbs, 26% bf (est. from pictures which implies 139 LBM).
I am down from 215 lbs, 32% bf (est. from pics which implies 148 LBM) five months ago using diet only. I have never worked out. I've prob never been below 20% bf in my adult life.
Current BMR 1700 calories, TDEE 2350 calories.
I got a hold of some of Lyle McDonald's diet books five months ago and started tracking macros (and following a rather severe calorie limiting regime <-- BAD IDEA). I went keto at about 1500 cal/day following 25%/70%/5% (p/f/c). This was not sustainable -- got too weak, cranky, and hungry -- so I just kept bouncing on and off of it. As a long term average, I prob averaged 2100 cal/day anyway, so why not just set that as my goal (rhetorical question).
Bright idea: Why not get juiced? (In order to get fit fast, the easy way!) I had oral surgery about 10 years ago. The surgeon gave me a week's worth of an oral steroid (can't remember what) for recovery. I remember having the feeling that I could probably hit 75 home runs in the majors that year, or win the Tour de France, or something ... so wouldn't it be nice to feel that way again.
Thank you, Forum. Thank you, Austinite. Thank you EDUCATIONAL STICKIES. You have saved me from myself.
Yes, I am willing to do the work. I joined the Y two weeks ago. I'm using the machines, and starting at a pace that fits my age and ability -- my 'workout' would not even be a warm-up for most of you folks. I just broke the 12 minute-mile barrier for one mile today for my cardio.
MY GOAL:
18% bf, 178 lbs (146 LBM) in four months, natural.
I'm seeking that wholesome Ultimate Frisbee player look & feel - generally fit, moves like a cat.
MY PLAN:
130g/150g/35g (p/f/c) real food; that's keto at 26%/67%/7% (p/f/c) and 2000 cal.
Gain experience on the weight machines.
Become a runner (Pace: 30 min 5k in 8 weeks; 60 min 10k in 12 weeks).
I just started Synephrine/CrPico/EGCg as a fat burner per a STICKIE recommendation here.
The irony is not lost on me: My chosen goal is actually less buff than what is recommended here as the minimum starting condition before even considering steroids: I am not a candidate for the juice. What was I thinking? Oh happy day: thanks for the education!
I will evaluate again once I get my goal, to see whether I want something more. At this time, I think it is unlikely. I do have some curiosity about hgh and what that might do for the 54 year old that I am, ... so my education continues.
I appreciate The Forum. Best wishes for everyone on their programs.
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