65 and This is My Workout

Bigger Stronger Leaner Over 35 Lifter
1

I am 65 and this is my Full Body w/o, presently doing 2 times per week.
D. Rows - 95x12 100x12
Seated Cable Rows - 230x12 230x12
D. Shrugs 100x40
Seated Chest Press - 150x12 150x12
Pec Dec 120x15 12012
Pushdowns 110x15 120x12
Tri Ext 110x2 110x12
D. Hammer Curls 45x12 50x12
D. Preacher Curls 35x12 35x12
Leg Ext - 130x20 130x20 130x20
Leg Press 225x20 225x20
Land Mine Press 50x12 50x12 I have major shoulder issues
Lateral Raises 10x20 10x20
Plate Raise over head 15x50

I work 10-12 hrs per day, and I am trying to lose wt, like 75lbs The workout takes apro 55-60 min

2

That’s going to have a lot more to do with your nutrition than your workout, especially if you’re only working out two days a week.

What’s your current diet?

The training can use some improvement, but nutrition has to be the priority.

3

image Mon 9/11 Cal
Coffee, 1/2 1/2 20
Metimucile 1TBS 45
Fish Oil/ evoo, 2 times D 120
BCAA 7g 15
Water ( 85oz) 0
2 eggs 1 140
Protein 150
Chicken 7 oz, 315
Rice 1 Cup Cooked, 200
Nuts 1 oz, 165
Salad/Dressing 150
Protein 150
Total 1470
1800 limit -260
I started at 309 and now at 290, I am losing almost exactly 2 lbs per week which is what I want.
I lifted for many years but…yada yada, now out of shape and working out again. I do Cardio 4 times per week, I have a fairly heavy muscle mass from the years of heavy lifting, that is why the slow lose, dont want to become skinny fat. I feel good at two full bodies per week, however will transition to 4 times soon and break up the body parts.

4

You’re 290 pounds… aiming for 1800 calories a day… and in that snapshot you only ate 1540… Did I follow that right?

Dude. No. Starving yourself like that is how you end up skinny-fat (though you’re a long way off from that, for now). If you’re eating those few calories at your size and only losing two pounds a week, it’s a sign your body is already freaking out and being reluctant to drop more. That will only get worse as time goes on unless you correct course.

Giving yourself proper fuel to preserve lean muscle mass while burning fat is how you successfully drop bodyfat and end up looking better and being healthier. I’d start this plan immediately: The Simple Carb Cycling Diet

Also, just for context, how tall are you?

1 Like
5

Thank you for the feedback, I did look at the link, makes sense. I am going to make some changes and will re post as I make the journey down… Again thank you for the advice. FYI 68.5 inches.

Mike