Go Back   SOCNET: The Special Operations Community Network > General Topics > Fitness

Reply
 
Thread Tools Display Modes
  #21  
Old 26 January 2018, 00:12
Xenonburnout's Avatar
Xenonburnout Xenonburnout is offline
Moonracer
 
Join Date: Dec 2010
Location: On the Island of Misfit Toys
Posts: 993
Thanks for the SLOW thread. I am 55 years old. Currently a 39 waist. 511 height and 250lbs. Went from 32 waist to the 39 over a ten year period. Workouts used to be combination of weights and strength with cardio of swimming 1-2 miles 4 times per week and/or treadmill.
Working out went from something I enjoyed to just the thought of a gym a real challenge just to walk through the front door. After knee replacement surgery I lost motivation to workout. Which was probably the time I needed it most. Looking to get back to about 195-205lbs and a 34 waist. I post less often than I used to but always appreciate the SMEs and the candid advice here.
Polypro,
For the TRT advice and this thread of sensible and science based weight loss and training ideas from everyone, much appreciated and thank you. Sometimes, hearing others in the same boat doing something about it is just the kick in the ass I need.
__________________
"There are thousands hacking at the branches of evil to one who is striking at the root."-Henry David Thoreau

"The strongest reason for the people to retain the right to keep and bear arms is, as a last resort, to protect themselves against tyranny in government." -- Thomas Jefferson

A little science estranges one from God. A lot of science brings one back. -Francis Bacon
Reply With Quote
  #22  
Old 26 January 2018, 00:30
Xenonburnout's Avatar
Xenonburnout Xenonburnout is offline
Moonracer
 
Join Date: Dec 2010
Location: On the Island of Misfit Toys
Posts: 993
Quote:
Originally Posted by Gsniper View Post
It's going to suck. Suck it up buttercup.
Yup. Its a grind
__________________
"There are thousands hacking at the branches of evil to one who is striking at the root."-Henry David Thoreau

"The strongest reason for the people to retain the right to keep and bear arms is, as a last resort, to protect themselves against tyranny in government." -- Thomas Jefferson

A little science estranges one from God. A lot of science brings one back. -Francis Bacon
Reply With Quote
  #23  
Old 26 January 2018, 07:33
24/7's Avatar
24/7 24/7 is offline
Been There Done That
 
Join Date: Jun 2006
Location: Living on the lake---finally.
Posts: 4,357
Quote:
Originally Posted by Polypro View Post
Handsome AF!
Congrats on your achievements Poly - excellent!
__________________
We dont derive our purpose from our work, we bring our purpose TO our work.
Reply With Quote
  #24  
Old 26 January 2018, 07:54
Ole crusty bastard's Avatar
Ole crusty bastard Ole crusty bastard is offline
Authorized Personnel
 
Join Date: Jul 2006
Location: Port Charlotte FL
Posts: 4,693
I know old and slow, as I am one. 70, 5'10,185lbs, broke back L3-4, gall bladder gone, thyroid O/A, pancreas slow, prostrate large and an artificial joint in my big toe. Saliva works off and on, because of radiation. Right shoulder screwed up along with left wrist, stuff you learn to live with...

I still hit the gym, on good days, 5 days per week.

The last ten pounds have been with me for a long time and it looks like they are something I'll keep. Disciplined eating is very hard as my wife still enjoys preparing full meals.

My only advice would be to keep working your heart and breathing.

Goals will change as you age.
__________________
...when in doubt...over prime.
Reply With Quote
  #25  
Old 26 January 2018, 09:13
Polypro's Avatar
Polypro Polypro is offline
BTDT
 
Join Date: Oct 1999
Location: A Noisy Bar In Avalon
Posts: 12,595
Quote:
Xenonburnout "...and this thread of sensible and science based weight loss and training"
When I get "into" something, I go all out until I know everything that can be found on the internet. I stopped with all the computer encryption/politics stuff, and researched Exercise Physiology and Sports Nutrition for about 4hrs/day, every day, since 2014 - still do. I only use credible sources - ie. PhD's and MD's *that also train* and legit Randomized Controlled Trials (and especially Meta-Analyses) on PubMed, etc... No "Bro-Science" BS. Just a small sample that you can also look up are anything on/by:

Examine.com
Suppversity.com

Mike Israetel
Brad Schoenfeld
Eric Helms
James Krieger
Broderick Chaves
Greg Nuchols
Alan Aragon
Jeremy Loenneke
Stu Phillips

Teach a man to fish...
Reply With Quote
  #26  
Old 26 January 2018, 09:23
Polypro's Avatar
Polypro Polypro is offline
BTDT
 
Join Date: Oct 1999
Location: A Noisy Bar In Avalon
Posts: 12,595
Quote:
Originally Posted by Steve40th View Post
Canned tuna and salad help much?
There are no "magic foods". As long as you are in a caloric deficit, you could literally eat that amount of Pure Cane Sugar only, and lose fat. A few guys actually have - One guy used McDonalds burgers and fries, another guy used Twinkies - they both lost fat.

Now, this is NOT recommended, because your micronutrients will be screwed, and without enough protein you'll lose muscle mass - but it demonstrates the math and thermodynamics: If you eat less than your body needs, it will pulls from fat stores.

So eat what you want as long as you are meeting the required fat (.5-1g/kg) and protein (1.6-2.2g/kg. I'd just shoot for 2, as more protein can only help, not hurt), with the remainder carbs. Obviously, nutritious whole food is better than a Pop-Tart.

You need to actually LIKE what you are eating - or you'll quit and go back to bad habits.
Reply With Quote
  #27  
Old 26 January 2018, 15:53
Steve40th Steve40th is offline
Confirmed User
 
Join Date: Nov 2015
Location: Charleston, South Carolina
Posts: 739
Quote:
Originally Posted by Polypro View Post
There are no "magic foods". As long as you are in a caloric deficit, you could literally eat that amount of Pure Cane Sugar only, and lose fat. A few guys actually have - One guy used McDonalds burgers and fries, another guy used Twinkies - they both lost fat.

Now, this is NOT recommended, because your micronutrients will be screwed, and without enough protein you'll lose muscle mass - but it demonstrates the math and thermodynamics: If you eat less than your body needs, it will pulls from fat stores.

So eat what you want as long as you are meeting the required fat (.5-1g/kg) and protein (1.6-2.2g/kg. I'd just shoot for 2, as more protein can only help, not hurt), with the remainder carbs. Obviously, nutritious whole food is better than a Pop-Tart.

You need to actually LIKE what you are eating - or you'll quit and go back to bad habits.
Thanks, I will get going ASAP. Out to do power walk..
Thanks again.
Reply With Quote
  #28  
Old 27 January 2018, 06:34
Polypro's Avatar
Polypro Polypro is offline
BTDT
 
Join Date: Oct 1999
Location: A Noisy Bar In Avalon
Posts: 12,595
Quote:
Originally Posted by 8654maine View Post
No matter the age, sex, condition, health or time-of-day, it is never too late to get fit.

It is never too late to get stronger, faster, leaner, and better.

For a while, I let myself go. I smoked. I slothed. I overate.
Yup, sounds like what I did (and probably every other former fit, now fat, person). I started in Jan 2014 - in April a doctor made me get on a scale and it read 285 (was 198 in Bn at age 20-21). Since I bet I dropped at least 10 lbs (I average 1.5lbs/week on a "cut") - I was most likely pushing 3 Bills in Jan.

People don't realize that once you gut it out for 8-12 weeks, it becomes a habit and you can't stop. Give it a year (which is not really a long time) and you can drop 50-75lbs of fat or more. If you're over 40, go get your hormones checked and hop on HRT - and you'll laugh at people bitching about getting "old"
Reply With Quote
  #29  
Old 27 January 2018, 08:41
Steve40th Steve40th is offline
Confirmed User
 
Join Date: Nov 2015
Location: Charleston, South Carolina
Posts: 739
Quote:
Originally Posted by Polypro View Post
Yup, sounds like what I did (and probably every other former fit, now fat, person). I started in Jan 2014 - in April a doctor made me get on a scale and it read 285 (was 198 in Bn at age 20-21). Since I bet I dropped at least 10 lbs (I average 1.5lbs/week on a "cut") - I was most likely pushing 3 Bills in Jan.

People don't realize that once you gut it out for 8-12 weeks, it becomes a habit and you can't stop. Give it a year (which is not really a long time) and you can drop 50-75lbs of fat or more. If you're over 40, go get your hormones checked and hop on HRT - and you'll laugh at people bitching about getting "old"
What specifics are you looking at on your blood work to tell if there is a problem? Or, should I ask, what test do you request from your Doc?
Reply With Quote
  #30  
Old 27 January 2018, 16:57
Xenonburnout's Avatar
Xenonburnout Xenonburnout is offline
Moonracer
 
Join Date: Dec 2010
Location: On the Island of Misfit Toys
Posts: 993
Quote:
Originally Posted by Polypro View Post
When I get "into" something, I go all out until I know everything that can be found on the internet. I stopped with all the computer encryption/politics stuff, and researched Exercise Physiology and Sports Nutrition for about 4hrs/day, every day, since 2014 - still do. I only use credible sources - ie. PhD's and MD's *that also train* and legit Randomized Controlled Trials (and especially Meta-Analyses) on PubMed, etc... No "Bro-Science" BS. Just a small sample that you can also look up are anything on/by:

Examine.com
Suppversity.com

Mike Israetel
Brad Schoenfeld
Eric Helms
James Krieger
Broderick Chaves
Greg Nuchols
Alan Aragon
Jeremy Loenneke
Stu Phillips

Teach a man to fish...
Thanks again Poly
__________________
"There are thousands hacking at the branches of evil to one who is striking at the root."-Henry David Thoreau

"The strongest reason for the people to retain the right to keep and bear arms is, as a last resort, to protect themselves against tyranny in government." -- Thomas Jefferson

A little science estranges one from God. A lot of science brings one back. -Francis Bacon
Reply With Quote
  #31  
Old 27 January 2018, 23:49
Medic4070's Avatar
Medic4070 Medic4070 is offline
Authorized Personnel
 
Join Date: Jul 2006
Location: NoVA
Posts: 666
This is good stuff. I'm 41 and have always been fairly thin, with a high metabolism. 3 kids and a bizarre work schedule later, my exercise routine is non-existent and I've been eating when I can and usually stuffing myself because I'm starving. Now I'm decidedly "puffy" around the midsection and my resting BP has started to creep up. This has been great to read and lots of good info (and motivation) in here too.
__________________
"The only thing necessary for the triumph of evil is for good men to do nothing." -Edmond Burke
Reply With Quote
  #32  
Old 28 January 2018, 16:20
Toad Toad is offline
Registered User
 
Join Date: Jan 2005
Posts: 9
Quote:
Originally Posted by Polypro View Post
(was 198 in Bn at age 20-21)
And back then you could throw down 2 Ranger burgers and a 12 pack, and it didn't matter. Age catches up to you if you don't take care of yourself. Nice to see that you are in just as good as shape if not better than you were back when we were young and dumb!

Check your PMs
Reply With Quote
  #33  
Old 29 January 2018, 11:16
Gsniper Gsniper is online now
Shakin' the bush Boss
 
Join Date: Jun 2008
Location: Virginia
Posts: 5,183
Quote:
You need to track calories, and eat the right ratios as above.
Started tracking this morning and figured my calorie requirements. When I'm trying to figure my 500-1000 cal deficit, should i subtract my workout cals from my food cals to get my actual number? My primary cardio is treadmill and it tells me cals burnt at the end of my run.
Reply With Quote
  #34  
Old 29 January 2018, 11:36
Sharky's Avatar
Sharky Sharky is offline
Administrator
 
Join Date: Dec 1999
Location: SOCNET
Posts: 19,139
Quote:
Originally Posted by Gsniper View Post
Started tracking this morning and figured my calorie requirements. When I'm trying to figure my 500-1000 cal deficit, should i subtract my workout cals from my food cals to get my actual number? My primary cardio is treadmill and it tells me cals burnt at the end of my run.

Certainly no expert and Poly can correct me if I am wrong, but my understanding is that the calories you are burning by working out would count towards your calorie deficit. Let's say your maintenance caloric intake is 2300 (not gaining or losing weight) and your target caloric intake is 1800 to cut weight. If you are eating 1800 calories per day and you burned 200 on the treadmill, and ate the same food, you would have 1600 for the day. That would allow you to eat 200 more calories and still maintain your target of 1800, or you could eat the same and do 1600. That is why the calculator that Poly posted specifically asks about your activity levels(Sedentary, semi-active, active etc). If you are working out every day you can eat a bit more and still maintain your target intake. If you are sedentary, you are relying totally on the caloric intake of your diet for cutting weight.

That is my understanding anyway.
__________________
I was born my papa's son
When I hit the ground I was on the run
I had one glad hand and the other behind
You can have yours, just give me mine
When the hound dog barkin' in the black of the night
Stick my hand in my pocket, everything's all right

-ZZ Top
Reply With Quote
  #35  
Old 29 January 2018, 11:42
Gsniper Gsniper is online now
Shakin' the bush Boss
 
Join Date: Jun 2008
Location: Virginia
Posts: 5,183
Yeah, the calculator Poly posted says my maintainance number is just shy of 2700. I'm taking the long approach and trying to maintain plus/minus 500 of deficit. I don't have a ton of weight I need to loose and time is on my side since I'm retired now.

So I had 323 cals for breakfast and just burnt 350 on the treadmill, so I can have 6 beers for lunch, right?
Reply With Quote
  #36  
Old 29 January 2018, 11:45
Sharky's Avatar
Sharky Sharky is offline
Administrator
 
Join Date: Dec 1999
Location: SOCNET
Posts: 19,139
Quote:
Originally Posted by Gsniper View Post
Yeah, the calculator Poly posted says my maintainance number is just shy of 2700. I'm taking the long approach and trying to maintain plus/minus 500 of deficit. I don't have a ton of weight I need to loose and time is on my side since I'm retired now.

So I had 323 cals for breakfast and just burnt 350 on the treadmill, so I can have 6 beers for lunch, right?

As long as they are 4.5 calories or less each....Yes.
__________________
I was born my papa's son
When I hit the ground I was on the run
I had one glad hand and the other behind
You can have yours, just give me mine
When the hound dog barkin' in the black of the night
Stick my hand in my pocket, everything's all right

-ZZ Top
Reply With Quote
  #37  
Old 29 January 2018, 11:58
Gsniper Gsniper is online now
Shakin' the bush Boss
 
Join Date: Jun 2008
Location: Virginia
Posts: 5,183
Looks like I picked a bad week to quit amphetimines.
Reply With Quote
  #38  
Old 29 January 2018, 15:11
Gray Rhyno Gray Rhyno is offline
Authorized Personnel
 
Join Date: Feb 2005
Location: NoVa
Posts: 9,076
Quote:
Originally Posted by Gsniper View Post
Looks like I picked a bad week to quit amphetimines.
On the plus side, they do keep your heart rate up.
__________________
"The most HSLD stuff ever taught was the basics. So-called 'advanced training' is often no more than the very fluid and expert application of those basic skills." - SOTB
Reply With Quote
  #39  
Old 29 January 2018, 19:54
Stretch Stretch is offline
The atomic zit
 
Join Date: Dec 2008
Location: Capital of the Old North State
Posts: 3,166
Quote:
Originally Posted by Sharky View Post
As long as they are 4.5 calories or less each....Yes.
If that man decided he wanted to drink six beers a week, he should do that. And if he wants to do that for breakfast one morning then, big boy rules, no more beer for him that week.

BTW, 6x90/day = bout a pound a week!
Reply With Quote
  #40  
Old 29 January 2018, 20:28
IronCross's Avatar
IronCross IronCross is offline
Supporterator
 
Join Date: Dec 2010
Location: Dallas
Posts: 794
Reason #13,349 why I love SOCNet.

Man Poly--great job climbing back up the hill.

You guys are an inspiration to this 33 year old. Love the convict fitness stuff too--lack of equipment is NEVER an excuse!
__________________
Keep your mouth shut and listen. That is the best piece of advice I have been given.
Reply With Quote
Reply

Thread Tools
Display Modes

Our new posting rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is On



All times are GMT -4. The time now is 09:27.
Powered by vBulletin® Version 3.8.3
Copyright ©2000 - 2018, Jelsoft Enterprises Ltd.
Socnet.com All Rights Reserved
SOCNET