Hello all :-) New here, and have a question ?

F

Fish Chris

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I go by 'Fish'. I'm 45 years old, 6ft, large framed, and up until 9 months ago, I had really let myself get into the lousiest shape.
I weighed 268 lbs.

I know a lot of people blame their metabolism, and for them, maybe that's true. Not at all my case though. I think I have a great metabolism. The fact is, I had a serious food addiction, and I ate 6000 to 8000 calories a day, of the most horrendous garbage, fats, processed sugars, etc !!! Typically 3500 or so, after 8pm !

Anyway, to make a long story short, I changed my whole way of eating / living {hopefully, for life} and as of last week, I had lost 72 lbs :)

I'm now weighing 196 lbs :) Whooo Hooo !

All of that weight loss was the easy part. Phase 1 (almost) complete.

Now comes the really hard part. Phase 2.....
I want to gain 30 lbs of lean muscle mass. I'm giving myself 3 years.
I'm getting a Bowflex machine tomorrow. (and lest anyone believe it will take more than that, I can post a photo of my buffed / ripped, 49 year old buddy... Bowflex only)

But here's my dilemma;

In reality, I probably still have 15 lbs of worthless fat on me, and a BF % of maybe 18% {hate to think what it was before ! :)}

So now, do I concentrate on losing that last chunk of fat ? .....or do I start working out hard-core, and trying to build muscle mass ?

I know their is one particular train of thought that a person cannot gain muscle mass, and cut fat, at the same time.
I think I'd have to believe that maybe a person can't lose as much fat, or gain as much muscle, at the same time. But couldn't a guy, staying somewhere in the middle, do a little of both ?

My 3 year goal is to go from my current 196lbs, 18% BF, to 215lbs, 8% BF. Not sure what my genetics will allow. But I'm sure going to find out :)

Any advice ?

Much thanks in advance,
Peace,
Fish

PS, If anyone is interested, I can post my normal, daily diet, total cal's, carbs, fats, proteins, etc, and my exercising routine later.

I'll try to find some of my fattest, ugliest before pics too, and one or two current pics (although I always tried to hide my fat as best as possible... Now I look for excuses to wear a tank top ;) LOL
 
I don't have any specific advice for you, I think you're on the right track and the results will continue to come. I just wanted to say a couple things:

1) Congratulations on changing not just your weight, but your whole attitude. I've experienced some similar attitude changes myself -- isn't it liberating?!

2) OMG it is unbelievably refreshing and awesome to see someone articulate a goal with a 3-freaking-year timeline! That is so unique on a weight loss forum (a lot of people looking for a quick fix, which was my downfall for many years) but also unique in life. I think a lot of what ails our society today is that so many people are unwilling to delay gratification/think long term. So I love love love your 3 year goal.

Keep up the great work. :D
 
Thanks so much for your reply :)

Yea', people and their quest for the Silver Bullet huh ? Human nature always trips me out.

But a little more about my 3 year goal. There are a few reasons I pick that length of time.

1) A LONG time ago (honestly, it feels like a full life time has passed) when I was 15 years old, I had never played any sports, or done anything physical, and was basically shaped like a pear (small end being my chest)
I then started working out REALLY hard. In 3 years, I was voted most physically improved, in my graduating class.
Still don't know how I let myself go after that :( But that's water under the bridge.

2) My good buddy who also used to work out REALLY hard core, and was buffed, had really let himself go, too. He started working out again 3 years ago, and is now huge, and ripped again.

So yea', in 2013, I want to hear people behind me saying, "Dang, for an old guy, he's in awesome shape...." and then being corrected, "Nah man... he's in really good shape for ANY age" :)

9 months ago, I couldn't even imagine this scenario. Now I feel it's most likely :) Lord willing, of course.

Peace,
Fish
 
I do not think that gaining muscle and losing weight are inconsistent. As a matter of fact, when you are doing strength training, the resulting lean body mass will burn excess fat for you.

I lost 30 pounds in the first 1/2 of this year by 1) eating a diet of a 500 calorie per day deficit 2) strength training a minimum of 4 days per week.

Do not be too concerned about what type of strength training. But 1) do it regularly and 2) use perfect form performing each exercise slowly, 3) use higher reps (8 to 10 minimum) in the beginning for building a good base.

When you have gotten to a desired weight, then go for the physique build that you want.

Let me know if you have other questions

Frank
 
Thank you guys.

Great articles Harold.

And hey Frank, I got my Bowflex, today ! Whoo Hoo :) Set it all up this morning, then went through the whole "day 1, of 3" plan my "ripped" buddy set up for me. I plan to do hard-core cardio on the off day. Then later, I might add some more cardio on 1 or two of the Bowflex days too.
I just want to concentrate extra hard on the Bowflex for a while, to get all of the soreness worked out.

Peace,
Fish
 
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