New and in need of advice

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Hi everyone, just joined up and looking for some advice. I'm 40 years old, 6'1" and weigh 245 lbs. I'm looking to lose weight (fat), strengthen and tone my muscles and gain some flexibility.

I just signed up at the gym a few weeks ago and been doing mostly cardio work (treadmill) with a little weight training. I'm looking to start doing more on the weight training side. My diet mainly consists of chicken, fish, veg, fruit, low fat dairy, whole wheat breads and pasta, nuts and plenty of water. Just starting the diet and it's pretty much based on the power 12 foods listed over at menshealth.

So now for a few questions. On the diet side, any comments on the good and bad of what i'm eating. Anything important i should add? When starting weight training at the gym, is there a good formula for setting the initial weight? I currently do 3 sets of 10 and i'm sort of guessing what weights to start with. My plan, once i figure out what weights is should be using is to start increasing the weight weekly initially. Currently i go to the gym on a Mon, wed and Friday. I play golf on Saturday and generally do nothing much on a Sunday. Any comments on this?

Many thanks in advance.
 
I was 5'6" and 165pounds and I thought that I had tried everything and I couldn't budge my weight. I started working with a Dr through his web site and in 6 months I'm 115. I hope he can help you too.
 
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Thanks for the link but i don't doubt really that i'll lose fat/weight. I'm just looking for some advice on some of the specific questions i asked above.
 
hey ... for setting your start weight it is a fair bit of trial and error .. start with what you think you can handle and you should be only able to do no more than 12 reps with the 12th 1 beig a bit of a struggle then do 2sets at this weight, be carefull increasing you weights and only do by a little bit if your doing this weekly, the days you go to gym seem balanced and will give you enough time to rest, are you doin full body workouts?? with cardio??
your diet seems fne 2 me just make sure you dont give in too much 2 those lil temptations :p lol yeah well PM me with exactly what you usually eat and i can give you a bit more of an opinion ;)
hope that helps
good luck :)
 
revert said:
Hi everyone, just joined up and looking for some advice. I'm 40 years old, 6'1" and weigh 245 lbs. I'm looking to lose weight (fat), strengthen and tone my muscles and gain some flexibility.

I just signed up at the gym a few weeks ago and been doing mostly cardio work (treadmill) with a little weight training. I'm looking to start doing more on the weight training side. My diet mainly consists of chicken, fish, veg, fruit, low fat dairy, whole wheat breads and pasta, nuts and plenty of water. Just starting the diet and it's pretty much based on the power 12 foods listed over at menshealth.

So now for a few questions. On the diet side, any comments on the good and bad of what i'm eating. Anything important i should add? When starting weight training at the gym, is there a good formula for setting the initial weight? I currently do 3 sets of 10 and i'm sort of guessing what weights to start with. My plan, once i figure out what weights is should be using is to start increasing the weight weekly initially. Currently i go to the gym on a Mon, wed and Friday. I play golf on Saturday and generally do nothing much on a Sunday. Any comments on this?

Many thanks in advance.
Click to expand...

Increasing your load on your excercises is a good way to progress (not the only way) if you want anymore suggestions on weight training you will have to get more specific.

Your food choices look solid, once again not a lot of details.

Welcome and good Luck :)
 
Thanks for the replies. meganl, currently i spend my first 30 mins in the gym doing cardio, mainly treadmill. From there i spend about 30 to 40 minutes doing weight training. Generally it's a fully body workout, well as much as possible in the small amount of time i have left. I'd like to spend longer and i could if i chose to so i'm not sure if more than an hour is good or not. I'll PM you what i currently eat.


newf, it's difficuilt to get more specific. All i really want is to strengthen without bulking as i want to be pretty flexible. Just really need to lose some fat, gain some muscle.
 
your exercise is a great start thats all that you need for now without overdoing it just increase steadly !!! thanks for the PM :) ttys
 
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