The Dolphins Make Me Cry.com - Forums

I've always been a person that watches what they eat and goes to the gym 3-5x a week, but it really ramped up within the past year. I know that men my age need to watch their health since we are at risks for heart attacks. Two of my friends actually died of heart attacks within the past 2 years and both were reasonably healthy.

Does anyone here struggle with their weight or having healthy habits? I'm more than happy to lay out diet and exercise plans if anyone wants. Reasonable stuff too, no one is training for Mr. Olympia here. Just trying to keep us all living longer so that we might have a small chance of seeing the Dolphins actually win the Superbowl.

It comes and goes for me.

Right now, I'm at a pretty bad place.  I'm a thin person, in general, in terms of my frame, but I get a belly.  And right now, I have one.  I plan to straighten up here soon.  It's hard with kids, because while I don't have a problem disciplining myself, they're going to eat high starch foods, like macaroni and stuff and it's just not feasible to be cooking two dinners.

I've been putting care into what i eat lately. I'm grounding my meals in either fruits or vegetables and then building protein on top of that. I'm not doing keto or anything fad-ish, just setting proper priorities nutritionally.

For example for breakfast today I had a banana and a greek yogurt. For dinner last night I made chef salads. My kid eats whatever I make, or he doesn't eat. It only took one meal for that lesson to be learned.

I haven't planned out a workout regimine yet, but i wanted to do some strength training even if I have to join a local gym for the equipment.

Walking is the best exercise for fat loss and it improves heart health greatly. Walking after dinner would help solve the issue. I understand about the two dinners thing, it's possible but unless you're training for something, it's nuts.

Best gyms are usually Planet Fitness types due to their hours, price and it has what you need. Bench presses are for 20 year olds and Instagram, once you get older you just tear your joints apart. Dumbbells at PF go up to 75 pounds, only like 2% of the population of America go beyond that.

You're right.  There's no reason I shouldn't be out walking.  I don't currently do it, though.

If there's anything I've learned in the past year it's that you just have to do what you have to do. There's no magic answer even though we all want there to be. Tired? Do it. Busy? Do it. This goes for everything and it's an attitude that has helped me out a lot, because no one ever felt bad about getting things done.

I currently get about 8-10k steps/day at work, but I've put on about 10 pounds since the start of COVID, so I've started doing some more cardio about 3x a week.

I fluctuate depending on my gym schedule. In the last couple of years it has been crap. I had a pretty bad case of Covid, rotator cuff surgery, and then knee surgery.  Right now I'm trying to get back into some kind of decent shape.

I am a moderator on a FB page for my high school where we have 4 years of classes on there. It's like 1,700 people or something. anyway ... not only I have very close friends and relatives who who have passed away early over the last year but a ton of classmates. I don't know if it's always been this was but from personal experience I can say it's crazy how often it is happening to us 50 somethings.

Intermittent fasting helps a lot for fat loss as well as gut health. Nothing extreme like not etaing for 24 hours, but sticking to a 16/8 schedule where you only eat for 8 hours a day and the rest you fast. Gives your body time to digest plus it simplifies things. You can pick any 8 hours that work best for your schedule as long as they are the same 8 hours daily.

I just got back into the gym after 5 years off due to life and injuries. I'm 41 as of yesterday. Doesn't get any easier with age. Currently going 4x a week.

That's what I said until. Don't knock it until you try it. Keto works better for me. My energy is better because I don't have rising and falling glucose and insulin. My bad lower back doesn't flair up as much. I don't crave carbs, I sleep better, and my skin seems to be better. Shit, I just feel better all the way around.

I would suggest you monitor your heart rate if you're walking in order to keep it in a target zone for your age. Not all walking is the same. Walking is better than nothing. But if you're just leisurely strolling along like like you do when you walk out to get your mail. Yeah, that ain't gonna cut it bro.

To each is own and with all due respect, but Planet Fitness sucked ass 100% of the time I've ever been in one. My recommendation would be to get a good multi use adjustable bench and some adjustable dumbbells that go to 80-100 lbs each. That's all you really need. A pull up bar and a few different weight exercise bands are useful also.

Bench press is a staple compound movement that is useful for anyone of any age. I guess that I'm in the top 2% of Americans because I'm almost 51 years old and bench press 2-3 times a week, 4 sets of 8-10, with a 80-85 lb dumbbell in each hand. And that's not even heavy. As you get older you lower the weight and add sets or reps. 

100% this. I don't want to get up in the morning and workout. But I just do it. In the end, it may not make me live any longer. But at least I made an effort. And as a bonus it makes me feel better about myself mentally and makes me feel better physically. Time's ticking fellas, death day is coming. Use your time accordingly...

I actually liked 20/4 the best. It works even better along with keto.

^^^

I go harder in the gym than the advice I am giving, I just believe in being practical and honest. Most people our age (probably 30-50s in this group) aren't going to do a strong bench press or go to the gym at 6 AM 5x a week for heavy lifting. However, they will walk more and maybe do some fasting to improve diet and gut health. If they fall in love with it, more than happy to show them the iron.

I've tried Keto and while yes, there are benefits, I don't have a blood sugar problem .. i don't get jittery on a normal diet. I do have an acid problem and the fat content of keto diets wrecks my stomach. I get heartburn pretty bad, so a more controlled diet with higher fiber and not keto levels of fat works better for me.

Lol .... I wouldn't knock Planet Fitness. I used to bench 465 so I know a little bit about free weights and can tell you I get a pretty good workout at Planet Fitness these days. It's different then the old days but still can be pretty brutal. It really doesn't matter if you are lifting heavy or like you said lower weights and higher reps you will get  good work out. I don't care what you lift a person can get absolutely worn out using nothing but 225lb to bench or squat and 50lb dumbells a long as you are working to failure.

I quit lifting heavy a while ago due to shoulder issues and found that using the machine to bench along with a few sets with the 75lbs dumbells work just as good as benching 315 and usuing 100lb dumbells and it doesn't hurt my 53 year old body bear as much.  

My bloood pressure is pretty bad so I've actually been forced into doing more cardio. That's something I've always hated (and avoided) but after a few months it's starting to seem kind of normal. The stair climber and the rowing machine are really all I need but I also do a little treadmill and eliptical.

My statement didn't really have that much to do with they type of workout you can get. Everytime I've stepped foot in a Planet Fitness they've had a rude and unprofessional staff and the equipment was in bad shape. And most of all that stupid and annoying lunk alarm thing. That is one of the most ridiculous thing that I've ever seen.

I never tried Keto but I used to make keto dessert for my Doctor and his patients, so I know a lot about the diet and it isn't easy. Also not something I recommend long term. Many people develope Gerd from it and that is a nightmare issue unless treated quickly.

Calories In, Calories Out has always worked. The more whole foods you can consume, the better. In America we have food sthat you can't even sell in other countries due to how fake they are, so making stuff yourself is always recommended and healthier.

For me keto is actually easier. I can stick to the plan better if I'm not craving carbs. Carbs are like crack to me, once I eat them I want more and more. And my energy is more consistent. The first few days isn't fun because of the electrolyte imbalance but that's easily managed.

Actually, I came off keto back around Thanksgiving, changed up my workout and attempted a short bulk. In about 3 months I went from 185 to 217 as of this morning. A good bit of it is fat weight.

So this thread came along at the right time because it's time to drop some weight for summer. So the plan now is get back on keto. Today I skipped the workout and I'm fasting for 24 hours. Then starting tomorrow. I'm going to 2100 calories with a 65% fat, 30% protein, and 5% carbs. Once I get a baseline in a couple weeks, I'll make some adjustments. Should take 3-4 months to get back down to 175-185 range. I'll update this thread with progress if anyone wants to join in

I have a baking side business and from just testing new products the past 3 weeks, I gained about 10 pounds. I am currently just doing a protein shake fast. 200g of protein a day through protein shakes and that's it for the week. It's miserable but once it's done I'll go back to eating normal, just no more baked goods testing. I'll swish and spit like the wine people do.

Hahaha ... I spent a short time setting off the lunk alarm but then one of the regulars who was a bit older stepped up to complain that it was too sentsitive. After that day it never went off. I thik that was like 2017 or something. I've moved now so I'm at a different one and it's never gone off here. As well they replaced every single machine in November so I can't complain. Add in the tanning beds and massage tables and it's the best $20 I spend a month ... hahahaha. 

1 Month Update:

Started keto at around 2000 calories and tapered down calories after about 2 weeks to 1750. Down 13 lbs in a month. I figure 7 lbs of that is glycogen and water. So that makes 6 lbs of fat and muscle I've lost in a month. So about 1.5 lbs a week

Starting stats on 2/28/23:

Weight - 217
Body Fat - 24%
Lean body mass- 164.9
Skinfold @ suprailiac - 16mm
Waist 1 inch below belly button - 44 inches
Right Bicep - 16.125 inches

Current stats on 3/30/23:

Weight - 204
Body Fat - 20%
Lean body mass- 163.2
Skinfold @ suprailiac - 14 mm
Waist 1 inch below belly button - 42 inches
Right Bicep - 16.052 inches

Going to try to hit 14-15% BF over the next 2-3 months. For me that seems to be the easiest level to maintain while still looking decent with or without a shirt. But knowing how my body and love handles react over time, it's going to get rough pretty soon lol...

I started generally eating more sensible on not quite two weeks ago.

There's smarter eating choices and also no snacking outside of meals.

I didn't do any measuring or weighing, which was probably dumb.  But I just feel a lot less bloated and gross.

The first few days, I was urinating like crazy.  I think my body was just shedding the water from all the salt I had been eating.

8 month update - 9/29/23

Weight - 179
Body Fat - 15%
Lean body mass- 152.15
Skinfold @ suprailiac - 8 mm
Waist 1 inch below belly button - 37 inches
Right Bicep - 15.75 inches

About to go back to maintenance calories for a week then add 300 and do a mini bulk for a month or so. Then I'll do a 48 hour water fast and go back keto until the end of the year. That lower ab and love handle fat is stubborn as hell after 50 years old LMFAO

I know there are some boys here my age, but I think I have most of you by at least a decade or so (I'm 52).  May I offer some unsolicited advise, please, with all things health and fitness?

If you're reading this and you're under 50 - GET MOVING.  Seriously, just do it and I don't really give a rat's ass what you do.  For years I heard older guys in my dojo or army unit tell me how harder everything goes after 50.  As I turned 40 and ramped things up, literally running up 4,000 foot mountains with 80lb weighted vests and an mask limiting my air flow, I kind of thought they had to be full of shit.  At 46 I did the hardest, longest, most grueling endurance race of my life.

I swear to God I can't walk to the mail box now without getting hurt.  It takes FOREVER, and I mean FOR-EFFIN-EVER to lose weight.  I'm very knowledgeable about nutrition and macros and, I'm telling you, it doesn't matter.  Father time is undefeated, man.  

I know this sounds preachy, sorry.  Find something you can tolerate, and do that:  Some type of resistance training for your muscles and something to keep moving.  Walking is great.  But get moving, stay moving and make it part of who you are.  A body in motion stays in motion, a body at rest will fight to stay there.

I'm 54 and quite honestly ... since 50 my check engine lights keep going off. It's not for the weak. Currently I'm dealing with kidney disease as they have had a really hard time controlling my blood pressure. I'm praying I have Primary Aldosteronism as that would explain a lot of my issues and can be fixed (waiting on test results).  Like you said I spend much more time doing some sort of cardio than I have ever done in my life or else everything just hurts. 

One major key is to stay hydrated, and by that, it depends on your body size.   The 8 glasses of water per day is a myth.   You should be drinking half your weight in ounces of water per day.  Also, moderate drinking anything carbonated, caffeinated, or alcoholic as all those things dehydrate you.   

Eat lightly, frequently and healthily.   

Breakfast for me is usually two eggs and a couple of sliced roma tomatoes.   If I'm in the mood, I'll throw in a slice of wheat toast.   

Lunch and dinner consist of some type of lean meat, fiber rich vegetables, and good carbs like wheat pasta or brown rice.   

I snack twice per day.  One is a Fiber One bar.  The other is a low carb/low fat yogurt.   

Each time I eat, I drink a 16-20 oz bottle of water.   I have a water filter on my sink so I can refill the bottles.

On weekends I may cheat a bit.   But so far, I've maintained my weight in the high 100s/low 200s.   And I'm in my late 30s.

Yes sir, I can't agree more. I'll be 52 in April and although I'm probably in better shape than 80-85% of people my age and probably younger. I can say getting old is hell. Getting old is scarier than dying hahaha 

Back sore, shoulder sore, knee sore. That's why I don't lift heavy anymore, old joints don't take load like young joints. I think my dumbbells only go up to 85 lbs a piece. Unless you're competing in bodybuilding or something, the majority of people don't need anything more than dumbbells that go up to 100 lbs max and a bench. Then maybe a cardio machine (I hate running or jogging :D) and that's all you need. Maybe some resistance bands for working some angles.

Aside from the sore joints, the worst part is getting out of breath so much more easily than 10 years ago. And I've been doing 20-30 minutes of cardio 3-5 days a week for 7 months straight. Hell, to save some time I even tried to get back into doing HIIT for 8 minutes instead of 30 minutes. Up at 6:30 am, get in some caffeine and check emails. Then do 8 minutes of HIIT. Shit man, I'm back on the couch for an hour nap. That shit is rough after 50!!!

I would also recommend getting a decent Blood Pressure monitor and check it 3-4 times a week. My highest BP level while eating carbs was 115/75 and my lowest BP on Keto/IF was 97/65. So I'll attribute being easily winded to being old LMFAO.

But the main thing is, in the last 1/3rd of my life I can tell a big difference in quality of life. I feel much better than I would if I wasn't working out and eating halfway decent. Not to mention you look so much better. And like Deion Sanders once said, "If you look good, you feel good, If you feel good, you play good"

All that stupid and bad shit you did in your 20's and 30's shows up at the front door once you hit 50.

I decided to try the Optavia program at the beginning of the year, especially after losing my dad. I was 287 on Jamuary 2nd. I went into maintenance in mid June at 211 lbs. I ha e put on a little weight since them, but my knees are enjoying having to lug 60+ less lbs arounds.