Ha! not make or break either way. Over 35, diet is what makes the big difference 
Yep can do farmers walk any time in workout
Also Overhead carries /waiters walks work the same sort of stuff, but something to try if grip an issue;
Yeh that article is wat sparked me doing them.
The deal about putting the dumbbells on my shoulders sounds like something that’ll work better with my grip too.
Your diet is astonishingly bad. How long have you eaten like that? It amazes me that any adult would choose to eat like that. You’re almost 50 years old, and your only solid food is a fucking peanut butter sandwich.
Everyone else has told you how stupid that is, so I won’t discuss it further. Vegetables and meat obviously need to be replacing your shakes.
What’s your bodyweight? I would shoot for approximately 1g of protein per lbs of bodyweight to start with, and see how your body responds to that, along with whole food added to your diet.
Last thing: don’t do a lot of cardio to start. walking a few times a week for 30 minutes or so is where you should start. If you go hard on the cardio at the beginning of dieting, it will present a problem later when you’re running out of options on increased activity and reduction of calories. Ideally, you want to include as little cardio, and as many calories, as you possibly can to start a diet, and adjust as your weight loss stalls.
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Been eating like that for about 2 months, not much different before except ate stuff besides the “fuckin” PBJ.
Am considering all the input here, but obviously my nutrition needs to take priority, and will.
Oh, I’m 73.5" at 252lbs on the scale…down from 387 thank God. I’d say that’s partly y I have an aversion to “real” food and I have to remind myself to eat anything including the shakes and PBJ’s. I can literally go 2 days without anything at all before I’m even remotely hungry. I pretty much eat mostly out of habit and because I know training requires it to build muscle.
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This.
3 square meals a day. Protein scoop before & protein scoop after workout. Eat the rest of your food don’t drink it. Eat food from the outside of the grocery store. Trips take 20 min when the only aisle you go down is the coffee & natty peanut butter aisle.
Of the food you do eat:
Peanut butter I’ll assume is full of hydrogenated soy oil & added sugar but I hope it’s just peanuts & salt.
Bread I’ll assume isn’t organic so it’s made from semi-dwarf wheat & that’s a whole other discussion but I hope I’m wrong.
Jelly is corn syzzurp.
Make better choices.
I’m naturally lean but I’m pretty ‘ripped’ right now. Here’s what I eat.
Breakfast - 4 eggs & 1-2 slices of Dave’s killer bread every
Pre workout scoop of whey & 8oz whole milk
Post workout scoop of whey & 8oz milk (shwaggy whey concentrate can’t afford biotest cause I eat…)
~1000-1400 cal from…
Steak 10-16 oz
or
Chicken fajitas (lots of veggies)
or
Crockpot/oven beef & veggie roast (or leftovers)
If I did 20rep squats or heavy deads or pullups till tendonitis I’ll eat a natty PB on Dave’s bread & have a 3rd shake before bed.
Also try ending your workouts with 20rep squat (breathing haaaard by 14…) or emom pullups. if you can’t do pullups do lat pulldowns in the 5-8rep range emom. emom pushups to failure, etc… Walk hard every day. Really, 90%+ will be diet.
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I’m pretty clear on this stuff now…just have to implement it.
Please explain, what’s “emom?”
K need to post my workout - just got home. Did some of the weighted carry stuff with dumbbells on my shoulders. Got strange looks but being different in that place is a good thing. Hell, at my age even I’m looking real good in comparison to THAT average. Need to take my happy ass to the other gym I’m a member at where there’s guys that are hyooge!
K out
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EMOM - Every Minute On the Minute.
Means do your reps at the start of every minute. It keeps you moving with such short rest periods. Obviously you will need to drop some weight when you start using this technique.
This is definitely a good thing. When I do conditioning in the gym, I judge how effective it is on how hard I’m breathing and how many odd looks I’m getting from the people on their rat wheels. Sorta joking… But not really… Haha
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As a fellow oldie (54 yrs old) I find that when I decide to lose some of my excess fat that introducing 20 rep squats twice a week works wonders for me. I usually do 2 sets of 20 reps with a weight that makes reps 15 to 20 feel impossible but are manageable. I’ve used this approach a few times and always lose noticeable amounts of fat but obviously may not work for everybody.
Farmers walks and emom work are also useful approaches which I’ve used and are both good approaches to try.
Also 20 rep squats are a great cardio workout!!!
K finally got some eggs at least.
Daves bread is what’s recommended? Currently have klostermans white 
And wat the hell is the “grass fed butter” I saw earlier? Cows that don’t get cracked corn butter or something?
Today I started and ended with 10 min on the dreadmill at a 5% incline. My heart rate got to 121-is that good and if not what’s a target for it, if it matters?
So here’s what my food is now:
Between 0830-1000HRS:
3-4 whole eggs, 2 slices white toast with salted butter, metabolic Drive shake (w/creatine, HMB & multiple vitamins).
10:30/11:30 till 11:30/1200 - Workout
Post workout (between 12:30-1330):
Metabolic Drive shake
1730: Big ass chicken breast
2000:
Metabolic Drive shake
I drink 96-128oz water/day & 24-40 oz coffee.
That’s some better, just need to get the correct bread & butter and cook up some veggies to add in.
Whattya think?
BTW, I hate the frickin dreadmill! It’s only redeeming qualities are the data readout and sometimes the view.
Later,
for post workout cardio you actually want your heart rate lower -about 60% of projected max or under so prob 100-110
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So turn the speed back a little I’d think.
For pre-workout what’d ya say a good target is?
Thx for the help btw.
Looks better. You’re still worrying about the minutia. If the two pieces of white bread are your only real carbs, eat it. It’s just prior to workout too so that’s fine. A little butter? Who cares, eat it. ADD VEGGIES. Raw or cooked, who cares. Every meal.
Just execute. Be consistent. Don’t cheat.
I wouldn’t worry about 10-15 bpm on your cardio. In the grand scheme of things I don’t think it matters when you do it. Advanced athletes maybe, but not you or I.
Losing weight sucks. BUT, being lean is awesome! More energy, agility, clothing fits awesome, confidence, etc. stick with it, it’s worth it.
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Yup, I HAVE to get some veggies…will go by the store after my workout today.
These are things I’m pretty good at 
K, I’m just getting the feel for details about this is y I asked. I’ll not worry then.
Yep, I was lean 25 years ago and kinda remember those things. Even won a best chest contest at a country western bar once back then. At the time I weighed 189 at probably 8% body fat. Omg I ran a lot too. But that was part of my frickin job. Plus we didn’t have the money to overeat.
An aside: Its a frickin shame that a married enlisted soldier’s pay is soooo low. Sure, it taught us how t budget to the last cent, but dude it was difficult.
However, we look back to it now, and “splurging” for a pack of wings, bottle of BBQ sauce and a six pack, putting it on a hibachi grill and sitting outside to eat together - those were good times, money or not. Life was VERY simple really.
Today marks 28 years of marriage, and a new era since my son’s gf is pregnant. I keep trying to explain to them how they should budget as if the baby’s life depends on it - to imagine they are halfway around the world and it’s live or die decision on every dollar. That line of thinking is hard to imagine and live by if it’s not actually the case though.
The experience has led to my own personal discipline in life. It translates to the gym. I know what I want and the path to get it is clear- just have to walk that path, gut out any obstacles, then plant my flag and occupy the space when I achieve the objective :).
Leaning out at my age is certainly going to be more of a challenge, but I happen to thrive on that.
It’s awesome I can get the needed intel for THIS mission from the comfort of an air conditioned house too. Beats the hell out of any other way comfort wise.
But that’s the thing isn’t it? We end up out of shape sometimes by seeking comfort a bit too much. If I was having to live off the land, eating too much and exercising too little wouldn’t be an option Frickin creature comforts are killing Americans left and right - look at our rates of obesity and heart disease, diabetes, etc. How many frickin survivalists have such issues?
Sorry for the tangent but the word “discipline” evokes such thoughts for me…
Dern near time to go tend my iron…
Take care & thanks!
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Thx for sharing - reminds me I neeed to go buy veggies!
Have i mentioned I HATE cardio? I feel the need to be very clear about that shit lol
Have a good day bro
Lets get some more kitchen pics!
That counter top is Baller-Status!
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You probably hate cardio because you suck at it. As you improve, and it’s not so damn difficult, you may actually enjoy it.
I hated it when I sucked too.
Ive found a way to enjoy conditioning: I track my 400, 1 mile and 2 mile run times. I try to PR them every so often. It makes it fun. No pressure on myself either; if I’m having a low energy day I will just walk on the track, shirt off, sun on my back, tunes on. It’s 100% enjoyable.
Treadmills suck. Find something you enjoy. Can be anything.
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Preworkout just whatever feel warms you up well, last couple mins can crank it as hard as comfortable going
No worries, lot of ungrateful teens posting here lately so always happy to help those who’ve served
I appreciate it when someone is nice to me for having served. So thanks for that.
I think for now I’m gonna keep the 10 minutes of treadmill pre-weights and start adding time and speed to the end.
I suppose I could go to a football field or track and do some sprints. Wouldn’t hurt.
What I really wish is that I had the gear and somewhere to rappel. That’s some good frickin exercise that’s different.
Ohhh I was sooo bad yesterday. Not only did I eat a Hagen Daas, but also a bacon cheeseburger and onion rings from a Steak & Shake. The guilt is overwhelming, so there’s my confession. No need to tell me what an idiotic, counterproductive move that was.
That’s right when I should’ve just had a protein shake and been done with it. It won’t happen again though dammit!
Now I gotta brew coffee and have the bacon, eggs and toast before the gym
Today is “leg day,” and I’m unsure which exercises I’ll do. May ought to look around on here at CT’s splits to figure that shit out. I’ve been doing Hammer Strength Leg Press, leg Extensions, ham curls and calf Extensions for that. I will probably do those but add in weighted carries on top of treadmill interval stuff.
I’m soo ashamed. I hope the iron gods will forgive me!