Info: Male (57 yrs old) 5’8" currently 195lbs, down from 300.
History: Always (weight) been up and down my whole life and have been on Wegovey for almost 10 months. I what to lose down to approximately 15-20% body fat currently measured at 26% using Tanita machine, which is known to be OK if used to track changes not necessarily a “Gold Standard” device for one time use. I am allergic to all NSAID’s and have really bad body inflammation control if not held in check and why I think Wegovey works so well for me to control inflammation, in turn help with metabolism and food cravings.
I want to slow down the weight lose which we know is fat and muscle I have been losing. I have recently increased my protein intake to at least 0.8 to 1gram per pound (160-200 grams) and have been able to do this introducing protein shake in the morning meal and at night with my Greek yogurt. Started lifting 3-days a week. (can post routine if wanted).
Questions:
Is there anything I am missing in diet or process.
My age limits my muscle growth? if I can get any or do, I only hope to maintain what I have.
Due to age should I change the amount of protein ratio?
I feel great… Should I continue just calorie deficient and weight loss goal or start to slow it down and conserve lean muscle mass and hope for the fat to decrease?
For context, I’m 48. I’ve been in the gym since 15, but let my diet go from 30-40. Responses in line -
Is there anything I am missing in diet or process.
I will say for your answer in part for 5. If you feel great, you are hardly at a deficit. I only saw you post your protein intake. You are at a point where it is easy to lose fat with little or no muscle loss. People often think they are losing muscle because when you lose fat, you look smaller. To me, once you get down to 12 percent, that becomes an issue. Eat clean and some light cardio and watch.
My age limits my muscle growth? if I can get any or do, I only hope to maintain what I have.
Sure. Though arguably peek size could be at 50. Then there is the is the controlling factor of your hormone levels. You should check that.
Due to age should I change the amount of protein ratio?
To me, that is more a factor of your goals and routine largely. But I don’t think 57 year old dude trying to become a mass monster.
I feel great… Should I continue just calorie deficient and weight loss goal or start to slow it down and conserve lean muscle mass and hope for the fat to decrease?
Like I said before, I doubt its much of a deficit if feel so great. I don’t know, maybe it is I go from 12 percent to percent fat (205-215 pounds). When I have a real deficit with cardio, I feel hungry. Also, check your hormone levels, as that can be a big factor in maintaining muscle. But honestly, I would get to a solid base in 6 months, then worry about lean muscle. Research how your body burns energy with different types of cardio, you will find your next 6 months.
Thank you for the response,
I have been tracking macros for the last two weeks and am never hitting more than 2000 Cals a day. Protein is 130 to 170g and that is with two protein shakes a day. Transparent Labs in morning and afternoon.
I think it is the Wegovy that is keeping the “I’m Hungry” feelings away since even when doing keto several times years ago my hunger would not be the issue it was cravings which the Wegovy suppresses due to how it works.
I just been getting a lot of suggestions from health coach (nurses) and other that at my age the lean muscle mass is more important than fat percentage, but I never in my life been considered skinny and can gain weight very easy.
Just looking for experience with my age group on if they been able to gain muscle (nothing enormous) at least look fit and firm. the stuff I read seems to say that at my age I should not expect anything more from my body.
The hormones will be checked again in June but before my results were always low but not on all levels. So Doctor will really like to see were I’m at since losing the 100lbs and stabilized for awhile before prescribing anything if needed.
Recently nurse ran my biometrics and weight at 198 (fully clothed), glucose was good at 85, cholesterol was 194 total with HDL little low but has been my whole life. Tris were great too, blood pressure 102 over 80. Will see how things look in June with full blood work than.
I’m about 10 years your junior, so can’t say from personal experience. At my age, the free test levels are low enough on average it is hard to gain too much, so that where trt replacement became an industry. I think you will feel good trimming more. It’s always hard because when you lose weight, you feel you are losing muscle more than you are, but reality is your muscles weren’t as big as you thought. My tip to keep your muscle (possibly build) going natural is to make sure you pick your diet. If you venture into keto like you said, if your fat intake isn’t enough, you will burn muscle fast - I know from personal experience. If you go low carbs, eat enough for energy, or same will happen, to much, won’t get result you want.
Not keto, the meat is lean and the fats are limited to macro needs. I started using an app. Did not know it would send email weekly reviews but here is the first full week. You can see when I started adding the protein shakes.
I was not lifting only walking 2-miles everyday. The Wegovy was my Doctor’s recommendation due to many factors. I mentioned before I have an issue with NSAIDs and inflammation and the medication is keeping that in check which is known to influence many things including how I burn calories.
I think it is allowing my body to work better now.
I started lifting 3-days a week (3-weeks in) and still walking every day. I think it is a good routine.
